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Join me as I embark on my 30th day of the cold plunge challenge at Cotton Hollow in Glastonbury, CT. The air temperature was a chilly 35°F with the water temperature at 32°F, but I didn't let that deter me. After hiking about half a mile to my childhood swimming hole, I was surprised to find the water level higher than usual due to recent heavy rains. Alone and with no means of help, my goal for this plunge was 3-5 minutes. However, I encountered a challenge when I couldn't hear the timer due to the sound of the rushing water. As time passed, I lost track of how long I had been in the water and started to worry when I realized I couldn't feel my stomach or chest. After a total of 8 minutes in the water, I quickly dried off and added extra layers of clothes, a hat, and gloves before rushing back through the woods to my vehicle. There, I enjoyed a warm cup of tea. The scariest part of this plunge was when I found myself second-guessing the path back to the car and experiencing a little bit of disorientation on the trail. After a 30-minute break to warm up, I realized the importance of bringing a partner or a louder timer for future cold plunges.

27/64 day of cold plunge. Water temp 24°F , air temperature 34°F. Give it a try it may improve your circulation. Many of cold water therapy’s perks can be traced back to its effects on circulation. In the aforementioned study in theJournal of Athletic Training, researchers had 10 healthy adults undergo a 30-minute contrast water session with one lower leg submerged and the other above water. They found that contrast water therapy significantly improved circulation and increased oxygen levels in the submerged leg muscles, compared with the leg that wasn’t submerged. The circulatory system (also known as the cardiovascular system) pumps blood to the lungs to transfer oxygen via the heart to the rest of the body. The better your heart and blood vessels can perform these functions, the better they’ll be able to rid your body of waste. The end result? Healthier organs, muscles, and tissues,per the Cleveland Clinic.

Cold exposure can stimulate the vagus nerve, which has been linked to various bodily functions such as heart rate, digestion, and mood.Cold plunges may contribute to weight loss by increasing metabolism, and they may also promote overall health and immunity by reducing inflammation and increasing antioxidant activity in the body.Cold plunges have been associated with increased production of endorphins, the body's natural painkillers, which can contribute to improved mood and stress relief.Regular exposure to cold water may help to build mental resilience and tolerance for discomfort.Cold water immersion may aid in muscle recovery by reducing inflammation and swelling, and increasing blood flow to affected areas.

Not getting easier!!! Rainy morning, air temperature 33°F water temperature 30°F.

Rainy day with the air temperature at about 33°F, the water temperature was at about 26°F. I managed to pull off 5 minutes. Reducing inflamation is another great benefit of a daily cold plunge. Inflammation is at the root of nearly every modern, chronic illness. Cardiovascular disease, type 2 diabetes, Alzheimer’s, autoimmune disease, and even cancer can all be connected with the body’s inability to keep up with the bombardment of inflammation we experience on a day-to-day basis. The most significant cold plunge benefit is that it has been shown to reduce inflammation. When the body gets exposed to cold water, it triggers vasoconstriction. Vasoconstriction causes the narrowing of the blood vessels, which reduces blood flow to the extremities and redirects it to the vital organs.3 This response reduces inflammation by reducing the amount of blood flow to the inflamed or affected area, which reduces swelling and pain. Cold water immersion also has been shown to reduce the levels of pro-inflammatory cytokines in the body. Cytokines are proteins involved in the immune system response. They are the front line defense that signal the immune system to send the troops to fight bacteria or viruses that enter the body. If your inflammatory response and cytokines can’t tell the difference between healthy cells and a foreign invader, too many cytokines build up and lead to chronic inflammation and autoimmune disease. The vasoconstriction response and reduction in pro-inflammatory cytokines contribute to the anti-inflammatory effects of cold water immersion. Incorporating cold plunges into a regular health and wellness routine may benefit individuals with chronic inflammation.

Cold exposure can stimulate the vagus nerve, which has been linked to various bodily functions such as heart rate, digestion, and mood. Cold plunges may contribute to weight loss by increasing metabolism, and they may also promote overall health and immunity by reducing inflammation and increasing antioxidant activity in the body. Cold plunges have been associated with increased production of endorphins, the body's natural painkillers, which can contribute to improved mood and stress relief. Regular exposure to cold water may help to build mental resilience and tolerance for discomfort. Cold water immersion may aid in muscle recovery by reducing inflammation and swelling, and increasing blood flow to affected areas. "To live is to suffer, to survive is to find some meaning in the suffering." Friedrich Nietzsche

Sunny morning with a temperature of 25°F in the air and water. Day 22 of 64 day plunge. A new study suggests that ice baths may help burn body fat. Cold water exposure also appears to protect against insulin resistance and diabetes. Other health benefits were less clear, however. Experts suggest starting slow and doing your homework before you begin. Dr. Chris Minson, who is an expert in exercise physiology, women’s health, heart health, and thermoregulation at the University of Oregon as well as a member of the American Physiological Society, noted that one of the key things we should take away from this review is that we still don’t know enough about what the potential health benefits of cold water exposure are. However, he noted that some of the stronger evidence revealed by the study suggests that cold water exposure seems to aid in blood sugar regulation. “This is through improvements in the way that insulin works in our body,” he explained, “and it has real potential for helping to improve the risk of diabetes, and thereby may also improve cardiovascular health.” Minson further noted that there is more limited evidence that repetitive exposure to cold water might reduce the amount of unhealthy body fat, maybe by changing it to be more like the healthy, more metabolically active brown adipose tissue. As to how this might happen, Minson explained that cold water exposure creates stress on our physiology in much the same way that exercise does. “If these stresses are repeated over time, and we are able to recover and adapt to the stresses, our physiology will be more resilient,” said Minson, “and we may have lower levels of background inflammation (which occurs when we are sedentary, eating poorly, or have excess body fat).”

Sunny day, air temperature 40°F, water temperature 38°- 42 °F. 3 days of self sabotage, too much drinking and poor sleep. I'm was not looking forward to being uncomfortable. I cant deny the benefits!! Give it a try!! Cold showers and ice baths are both examples of hormesis—positive stressors that cause the body to push beyond its comfort level and adapt physically and cognitively. Start with water that’s between 50 and 60 degrees. Once you’re ready for your plunge, don’t hesitate — get into the tub with both feet and immediately sit down. Immerse your entire body in water, lie back, and then relax.The only thing you should be focusing on is slowing down your breathing. If you find it difficult to slow down your respiratory rate, hold your breath at the next inhale and don’t breathe at all for a few seconds.

Washington DC Fire Department Emerald Society

Washington DC Fire Department Emerald Society.

Hundreds of IAFF affiliate leaders gathered for a rally at the U.S. Capitol to urge Congress to pass priority legislation for firefighter

Washington DC Fire Department Emerald Society

Sunny day, air temperature 36°F, water temperature 23°F. I'm looking forward to being uncomfortable now. Cold showers and ice baths are both examples of hormesis—positive stressors that cause the body to push beyond its comfort level and adapt physically and cognitively. Start with water that’s between 50 and 60 degrees. Once you’re ready for your plunge, don’t hesitate — get into the tub with both feet and immediately sit down. Immerse your entire body in water, lie back, and then relax. The only thing you should be focusing on is slowing down your breathing. If you find it difficult to slow down your respiratory rate, hold your breath at the next inhale and don’t breathe at all for a few seconds.

Following the funeral of FF Matthias Wirtz, we gathered at J Roos restaurant to celebrate his life. We'll take it from here, Brother. MATTHIAS WIRTZ OBITUARY Matthias A. Wirtz North Haven Firefighter Matthias A. Wirtz, 46, of North Haven passed away unexpectedly early Monday morning, December 26, 2022, while protecting his community fighting a fire with his brother firefighters. He was the loving husband of Barbara Cardito. Matt was born in New Haven on August 25th, 1976, and was the beloved son of Erika Zwinger Wirtz and the late Matthias L. Wirtz. A graduate of Notre Dame High School, West Haven, he later earned a bachelor's degree from the University of New Haven. He was a firefighter for the North Haven Fire Department for 22 years and a security guard for Hopkins School, New Haven. He taught future firefighters at Gateway Community College Fire Program. He was an avid soccer fan, 4th degree member of the Knights of Columbus, a member of the New Haven County Emerald Society Pipes and Drums, and the Meriden Turner German Society. Brother of Monika Lussier, Helga Beckett, the late Peter Wirtz and their children. Also survived by Barbara's children Raymond Ayoub, Alexandra Springer (Christopher) and his faithful companion, his dog Rosie. The visiting hours will be Monday, January 2nd from 3:00 to 8:00 pm at The Havens Family North Haven Funeral Home, 36 Washington Avenue. A Mass of Christian burial will be celebrated at St. Elizabeth of Trinity Parish at St. Barnabas Church, 44 Washington Avenue, North Haven on Tuesday, January 3rd at 11:00. Entombment with full departmental honors will follow in the All-Saints Mausoleum. Please omit flowers and if so desired, a contribution in Matt's name may be made to North Haven Professional Firefighters Charitable Association, PO Box 191, North Haven, CT 06473.

Rainy day, air temperature 34°F, water temperature 28°F. 5 hours of sleep, and I'm feeling fantastic!! I'm looking forward to being uncomfortable now. I went for 00:04:56.

Sunny day, air temperature 40°F, water temperature 24°F. I'm looking forward to being uncomfortable now. Cold showers and ice baths are both examples of hormesis—positive stressors that cause the body to push beyond its comfort level and adapt physically and cognitively. Start with water that’s between 50 and 60 degrees. Once you’re ready for your plunge, don’t hesitate — get into the tub with both feet and immediately sit down. Immerse your entire body in water, lie back, and then relax. The only thing you should be focusing on is slowing down your breathing. If you find it difficult to slow down your respiratory rate, hold your breath at the next inhale and don’t breathe at all for a few seconds.

Your mind is a liar! That little voice trying to keep you comfortable is whispering in your left ear. "Don't do it." "It's too cold." "You're going to get hurt." "It's warm in here." "Stay in bed." I said, "F**k that, I'm in charge." I woke up feeling great, ready for whatever life has to throw at me. No breathing exercises, no warm-up, I went straight for the plunge. Of course, first, I made a snowman. The air temperature was 29 degrees Fahrenheit, the water temperature was 22 degrees Fahrenheit, for a total of 3 minutes and 35 seconds of a plunge! Do you wanna build a snowman!? I've never felt so alive.

With only 51 days left, I arrived home this morning after a grueling 24-hour shift feeling achy and restless, and to make matters worse, I had a migraine. After vomiting and taking a nap, I erred on the side of caution and decided to receive an IV infusion for my well-being. I visited The Fix, where I opted for a Meyers mix, Glutathione, and Alpha-lipoic acid. By 7 pm, I began to feel better, and now, at 8 pm, I'm sticking to my plan. The temperature outside is frigid, and snow is on its way. The air temperature today was 30°F, while the water temperature was 21°F. Despite the cold, I'm looking forward to tomorrow, as we're expecting 4 to 6 inches of snow on the ground. For my next plunge, I'll be searching for a nearby lake while taking all the necessary precautions to stay safe and warm

There are only 53 days remaining!! It's very cold outside; once again, I was second-guessing myself after seeing the temperature. The air temperature today was 15°F, and the water temperature was 21°F. This, to me, is proof that the Wim Hof program works. I've been working on this goal for over a year and am very excited to see the results. LOL! my fingers and toes went numb.

There are only 53 days remaining!! It's very cold outside; once again, I was second-guessing myself after seeing the temperature. The air temperature today was 18°F, and the water temperature was 15°F. This, to me, is proof that the Wim Hof program works. I've been working on this goal for over a year and am very excited to see the results. thank you very much @wimhof1

There are only 54 days left!! It took me a while to get started this morning. I was second-guessing myself after watching the wind and seeing the temperature outside. Today's air temperature was 34 degrees, with gusts of 24 miles per hour, and the water temperature was 24 degrees. Tomorrow's weather is expected to be much colder, with a high of 25 degrees predicted. I'm not looking forward to it, especially since I have to leave the house by 0830.

Today I completed Day 9 of your 64-day cold plunge challenge! On this particular day, the air temperature was a chilly 35 degrees and the water temperature was an even colder 23 degrees.

In today's cold plunge video, I drove about 1:30 to Charlestown Rhode Island on a beautiful overcast day with 12 mph winds and gusts of about 20 mphs. The air temperature was about 50 degrees, and the ocean water was a bone-chilling 32 degrees. Despite my initial worries about the cold water and managing the waves, I managed to stay in for 3 minutes, even though at one point, I took a tumble. However, I couldn't help but laugh at the experience. After exiting the water, my skin felt warm, and I decided to go for a quick run to dry off and reheat my core. It was a fantastic trip, and to cap it off, I enjoyed a delicious lunch at a new restaurant in town. If you're in the area, I highly recommend checking out https://eviesri.com/. Overall, today's cold plunge experience was invigorating and memorable, and I'm already looking forward to the next one.

As I woke up early this morning, the temperature outside was a freezing 28 degrees. The water was even colder, measuring at 21 degrees, with a layer of ice. Upon observing the frost on the cars, roofs, and grass outside, I hesitated to take the plunge. To warm up, I performed three rounds of the Wim Hof breathing exercise, 30 push-ups, and 30 air squats. As I stepped outside, I felt the frigid air and began to worry about the risk of a heart attack.

Completed Day 7 of the 64-day cold plunge challenge! On this day, the air temperature was a chilly 40 degrees and the water temperature was 33 degrees amidst rainy weather. Although I was feeling down and my body was sore, I remained resolute in staying in the tank for three minutes. Unfortunately, as I got in, the rain intensified, leading to a malfunction in the camera, and only a portion of my full 3-minute experience was recorded. Nonetheless, I persevered and completed the full challenge.