Strong body and a calm mind
Weightlifting
Increase Strength , Create a pump, Get Strong.
Wim Hof
Using the technique of cold and breathing we power our workouts and our lifestyle.
Habits
We show you how to replace bad habits with good ones and how to be consistent with the new habits. Mindset Training increases feelings of wellbeing and confidence.
Rest & Recovery
Optimal rest and recovery means better energy throughout your day and better workouts.
Nutrition
Proper nutrition energizes the body before working out or completing tasks, replenishes the body and can even increase serotonin and relax the body before bed.
Spending time in nature has long been known to improve our mood and overall well-being. Outdoor activities such as hiking, camping, gardening, and even just spending time in a park can do wonders for our mental health. But why is this the case?![]()
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One reason is that being in nature allows us to disconnect from technology and the stressors of daily life. It gives us a chance to unwind and reconnect with our surroundings, leading to a feeling of calm and relaxation.![]()
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Additionally, outdoor activities often involve physical activity, which releases endorphins and other mood-enhancing chemicals in the brain. This not only boosts our mood but also has long-term benefits for our physical health.![]()
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Another important aspect of outdoor activities is earthing, or the practice of connecting with the earth. This can be done by walking barefoot on the grass or sand, or even just sitting on a bench and touching the earth. Earthing has been shown to reduce inflammation, improve sleep, and even reduce symptoms of depression and anxiety.![]()
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This is because the earth has a natural charge and by touching it, we are able to transfer some of that charge to our bodies. This helps to neutralize the harmful effects of electromagnetic fields, which are prevalent in our daily lives from sources like smartphones and computers.![]()
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So if you're feeling stressed or down, consider spending some time outside and connecting with the earth. Outdoor activities and earthing can have a profound impact on our mood and overall well-being. Give it a try and see how you feel!
Exercise is a powerful tool for improving mental health, particularly when it comes to depression. As someone who has struggled with depression in the past, I can attest to the fact that exercise can be incredibly helpful in getting past those dark moments and feeling better overall. Here are a few tips that have helped me, in the hope that they might be helpful to others as well.![]()
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First and foremost, it's important to start small. When you're feeling down, the last thing you want to do is jump into a rigorous exercise routine. Instead, begin with something manageable like going for a short walk around your neighborhood. The key is to make it a regular habit, so try to do it every day, even if it's just for a few minutes. Once you've built up some momentum, you can start to add more challenging exercises to your routine.![]()
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Another important thing to keep in mind is that exercise doesn't have to be boring. Finding an activity that you enjoy is key to sticking with it. For me,I like working out in nauture as that has added benefits but it could have also been dancing, anything that gets your heart rate up and your body moving. The most important thing is to find something that you look forward to doing.![]()
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Exercise also helps to improve mood and cognitive function. Studies have shown that regular physical activity can increase the production of neurotransmitters such as serotonin and endorphins, which can help to improve mood and cognitive function.![]()
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Start small, find an activity you enjoy, and make it a regular habit. And make sure to also focus on other things like getting good sleep, diet, and social connections because while it helps a lot, exercise is just one part of the puzzle when it comes to improving mental health.
Nutrition plays a crucial role in maintaining good mental health. Studies have shown that a diet rich in fruits, vegetables, whole grains, and lean protein can have a positive impact on mental well-being.![]()
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The first way in which nutrition impacts mental health is through its ability to affect our mood. Research has shown that a diet high in processed foods, sugar, and unhealthy fats can lead to an increased risk of depression and anxiety. And a diet rich in fruits, vegetables, and omega-3 fatty acids can lead to improved mood and a reduced risk of depression and anxiety because these foods contain essential nutrients, such as vitamin B12 and folate important for the production of neurotransmitters which play a role in regulating mood.![]()
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The second way in which nutrition impacts mental health is through its ability to affect cognitive function. Studies have shown that a diet high in processed foods and sugar can lead to poor cognitive function, while a diet rich in fruits, vegetables, and omega-3 fatty acids can lead to improved cognitive function because these foods contain essential brain nutrients, such as vitamin E and antioxidants.![]()
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The third way in which nutrition impacts mental health is through its ability to affect overall well-being. If you keep eating processed foods and sugar it can lead to poor physical health, which can in turn lead to poor mental health.![]()
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Jacka, F. N et al (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC medicine, 15(1), 23.
Depression makes you feel trapped. Exercise helps you break free. Book a free session today calendly.com/coolbluetraining/30min
The benefits of cold exposure and the Wim Hof Method have been gaining attention in recent years as a way to improve overall health and well-being. Cold exposure, which can include activities such as cold showers, ice baths, and swimming in cold water, has been shown to have a range of physical and psychological benefits. ![]()
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The Wim Hof Method, which incorporates cold exposure as well as breathing techniques and meditation, is a specific method that has been developed to help people harness the benefits of cold exposure.![]()
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I'm going to include some data here for those still on the fence about getting started with cold exposure in their workout regimen.![]()
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As you may know heart disease is the leading cause of death in the united states since the 1950s and one of the huge benefits of cold exposure is its ability to improve cardiovascular health. Cold water immersion has been shown to increase blood flow to the heart and improve overall circulation (Kjellberg et al., 2015). Additionally, exposure to cold temperatures can increase the production of brown fat, which has been shown to have a positive effect on metabolic health (van Marken Lichtenbelt et al., 2009).![]()
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Cold exposure also has been shown to have a positive impact on mental health. Studies have found that cold showers can increase feelings of well-being and reduce symptoms of depression (Wei et al., 2016). ![]()
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And the Wim Hof Method specifically has been shown to reduce symptoms of anxiety and depression.(Kox et al., 2014).![]()
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The Wim Hof Method also incorporates specific breathing techniques and meditation practices, which have been shown to have a range of benefits on their own. These practices can help to improve focus and concentration, as well as reduce stress and anxiety.![]()
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Cold exposure and the Wim Hof Method can be a powerful tool for improving overall health and well-being. It is important to note that cold exposure can be dangerous for some individuals and should be approached with caution. It's always recommended to speak with a healthcare professional before starting any new exercise or exposure regimen.![]()
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If you are interested to learn more or have a free session with cool blue training, where we utilize cold exposure in our training, please feel free to drop me a line at coolbluetraining@gmail.com. ![]()
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Kjellberg, J., et al. (2015). Cold water immersion and cardiovascular health: A review of the literature. Journal of Science and Medicine in Sport, 18(6), 603-608.![]()
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Kox, M., et al. (2014). The effect of the Wim Hof method on inflammation and cardiovascular risk factors. PloS one, 9(2), e89042.![]()
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van Marken Lichtenbelt, W. D., et al. (2009). Cold-activated brown adipose tissue in healthy men. N Engl J Med, 360(15), 1500-1508.![]()
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Wei, Q., et al. (2016). Cold shower improves mood states and cognitive performance in young adults. Journal of Environmental Psychology, 44, 1-8.
Meet Nick
“Hi I'm Nick Steiner. I'm from Los Angeles. I enjoy weightlifting, cold exposure, nature, music and good food. In my mid 20s I suffered a lot of depression due to physical injuries and that's when I first discovered Wim Hof method. I used the power of the method and Wim Hof method and weightlifting to heal my injuries and become strong. Now I wish to help others do the same. ”