@Theo Younger Theo Younger is on the Integrated Training team as our Research & Education Advisor and Workshop Facilitator — here he talks about why you should start thinking about getting in nature more. Spending time in nature is one of the most powerful and underused tools for wellbeing and performance. Research shows that natural environments reduce cortisol (your primary stress hormone), lower heart rate and blood pressure, and restore balance to the nervous system — helping you shift out of “fight-or-flight” and into a calmer, more restorative state. On top of that, being in nature sharpens focus and attention. Studies on “attention restoration theory” show that natural settings allow the brain’s fatigued cognitive systems to recover, improving clarity, problem-solving, and creativity. This means you’re not only calmer, but you think and perform better after time outdoors. For busy professionals and athletes alike, nature becomes a reset button — enhancing recovery, improving sleep cycles through circadian rhythm alignment, and providing the balance your body and mind need to sustain energy and clarity under pressure.

When under the pressure of a busy life its easy to get stuck in a chronically stressed state. Its impossible to go through your day without being up regulated - this is due to the many things you need to get done and achieve in your day This means external obstacles matter less. What really determines your performance is how well you regulate your internal state under pressure. You cant get rid of all the stress right? Its part of our lives and getting stuff done. Why This Matters Day-to-Day In a busy life, unregulated stress shows up as: - Lower energy and productivity - Scattered focus and poor decision-making - Struggles with sleep quality - Feeling reactive instead of in control Self-regulation is a trainable skill and a pretty important one Simple, Science-Backed Tools - Breath Control: Slow, deliberate breathing lowers heart rate and calms the nervous system. (Russo et al., Front Physiol, 2017) - Mini Recovery Breaks: Short resets are essential - Reframing Stress: Viewing stress signals as your body gearing up to perform (rather than a threat) changes your response. The Takeaway It’s not about eliminating stress — it’s about balancing it with recovery. When you schedule even short resets into your day, they become habits that protect your energy, focus, sleep, and overall wellbeing. Start here: Try the 5-Minute Breathing Flow today - I use this as part of my daily recovery rituals. It’s quick, science-backed, and one of the most effective ways to reset your nervous system and sharpen your focus. Executed daily its a great place to start in terms of balancing stress with recovery - its not a fix all but like i said its a great start. Give this a try and share your experience in the comments 👊

Hey guys- this is those on the current 30-day reset (August intake) I’d like to offer you early access to our new course, Confidence Under Pressure. We’re about 70% through filming, and it’s shaping up to be an absolute ripper. Because you’ve been some of the most engaged members here, you’ll get access before it goes public. All I ask in return is your feedback so we can sharpen it for the wider community. This course is designed to give you the tools to act with confidence in the moments that usually trigger doubt, fear, or anxiety — whether it’s a tough conversation, a big opportunity, or a high-pressure situation. Using a proven system, you’ll learn how to train confidence as a skill that can be applied to any challenge, giving you more calm, control, and the ability to back yourself when it counts. This is the same system I’ve used personally, and it’s had a profound effect on my ability to step up and get amongst it — even in moments where I didn’t feel confident. If you’re keen, drop your name in the comments and I’ll set you up with access. — Dave

If you missed out on our first 30-day reset intake then jump on this one. In just 30 days, you’ll learn proven tools to control stress, stay clear-headed under pressure, and recover faster —This Reset is designed for busy professionals and leaders who need practical, science-backed strategies that fit into a demanding schedule. The outcome: measurable improvements in performance, clarity, and resilience — at work, in training, and in life.

Keen to get your views on this. ⚫ Have you found it useful? ⚫ Does it help recovery? What’s the point of sitting in freezing cold water? Honestly—why are we even doing it? Is it really recovery? Here’s what some recent evidence says: - Not great for muscle growth: Cold plunges immediately after strength training can blunt gains over time. - No better than active recovery: Studies often show it’s no more effective than a light cooldown. - Mixed recovery wins: Cold water may reduce soreness and make you feel fresher—but the actual performance benefits are shaky. So if everyone’s saying how great it is for recovery, but the research doesn’t really back it up… what’s the point? Keen to get your views on this.