We've tried to make a syllabus that builds logically, contains one lesson and one action for your fans to complete each day. You're the expert though so feel free to change the duration, the challenges etc.
You can also get creative with how you'd like them to prove they've done it by using text, photo or video.
Day 1:
Start with cold showers. Begin your day with a brief cold shower to gradually acclimate your body to cold temperatures.
Day 2:
Extend your cold shower duration by a few seconds. Push yourself to stay under the cold water for a slightly longer period.
Day 3:
Try contrast showers. Alternate between hot and cold water during your shower, ending with a cold blast.
Day 4:
Spend a few minutes outside in cooler temperatures. Take a short walk or engage in light outdoor activities to expose yourself to the cold.
Day 5:
Incorporate deep breathing exercises into your cold exposure routine. Practice controlled breathing to help calm your mind and enhance focus during cold exposure.
Day 6:
Take a cold dip or plunge in a natural body of water, such as a lake or river, if it's safe and accessible.
Day 7:
Gradually decrease the temperature setting on your home thermostat to expose yourself to cooler indoor environments.
Day 8:
Experiment with cold exposure techniques like ice baths or cold-water immersion. Start with shorter durations and gradually increase as you build tolerance.
Day 9:
Try outdoor activities in colder temperatures, such as hiking or running, to challenge your mental resilience in the cold.
Day 10:
Practice cold meditation. Sit or lie down in a cold environment and focus on your breath and sensations, developing mental toughness and the ability to find calmness in discomfort.
Day 11:
Take a cold swim or try open-water swimming in colder conditions if it's safe and within your capabilities.
Day 12:
Experiment with cold exposure while wearing minimal clothing or thin layers to challenge your body's response to the cold.
Day 13:
Engage in cold-water hydrotherapy, such as contrast baths or cold showers followed by hot baths, to stimulate circulation and aid recovery.
Day 14:
Extend your cold exposure sessions by a few minutes, gradually increasing the duration to build resilience.
Day 15:
Challenge yourself with a cold hike or outdoor workout in colder weather conditions, pushing your boundaries and mental toughness.
Day 16:
Explore cold exposure practices from other cultures, such as Wim Hof Method techniques, and incorporate them into your routine.
Day 17:
Practice mindfulness and visualization techniques during cold exposure to enhance focus and mental strength.
Day 18:
Push your cold shower to the coldest setting, embracing the discomfort and focusing on your ability to withstand and adapt to the cold.
Day 19:
Attempt ice baths or cold-water immersions with longer durations, challenging your mental and physical resilience.
Day 20:
Engage in breathwork exercises specifically designed to enhance cold tolerance and mental toughness.
Day 21:
Reflect on your journey and celebrate your progress. Recognize the mental and physical growth you've achieved through 21 days of cold exposure training.
By running a Leapmonth challenge, you'll earn a good living while helping people take real action every day to become their best selves.
