How are y'all choosing to recover today? For me, I did 4 x 15 mins in the Sauna @ 192 F with 1:30 mins in the Ice Bath.

Happy Wednesday Fam, Today, our focus is on patience! We run into multiple stressful situations during the day which increase our stress, anxiety and sometimes deepens bouts of depression! When you begin to feel that you are about to get in a situation of high stress, we generally begin to hyperventilate! We should think about taking a step back and focus on our breathing! Try the following breathing patterns today! 4 seconds inhale through the nose and then close your mouth and try to exhale by humming for 5 seconds! When we hum we are creating vibrations that allow our mind and hearts to connect with positive energy! Try it and let me know how you feel! I’ll be doing it on the flight home today! Not because I get stressed by flying but to relax on the plane!

THis week, I will begin to share a few CO2 Tolerance workouts with y'all. Last week, we did the air squat ladder. This weeks first workout will be the following. Breathing Ladder 1 - 10 - 1 Kettlebell Swing Push-up Looks like: 1 KB swing, 1 push-up, stand up and 1 focused deep breath, 2 KB swings, 2 push-ups, stand up and 2 focused deep breaths, etc. Goes up to 10 and then back down starting at 9 and so on. Breathe in the standing position. All work done with a breath hold. Don't forget to please not this alone.

Happy Friday! If you feel comfortable please feel free to share your bright spots from the week! 1) This was a very up and down week for me! Have had to make some career changes, which is both scary and exciting at the same time! 2) Was able to get in some solid workouts and recovery before I traveled! 3) Being able to work on a few projects for STFL, which I will launch in a couple of week! 4) Working on my book! Yup, I’m writing a book on mindset and life choices! 3) Getting the opportunity to come to London, 🇬🇧 for the first time in years!

Today, I choose to not workout and do an hour of contrast therapy! This was the following session if anyone wants to get their recovery on tomorrow! 13:30 mins Suana + 1:30 mins Ice Bath 13:00 mins Suana + 2:00 mins Ice Bath 12:30 mins Suana + 2:30 mins Ice Bath 15:00 mins Sauna *sauna at 190 F **ice bath at 47 F Did anyone CHOOSE to focus on recovery today instead of workout? Or do you always leave it to Thursday and Sunday?