Debrief #3

☀️ Good morning folks!
How was your week?

We have some amazing content for our 3rd edition of Salus Debrief and please enjoy the reading with a nice cup of coffee or tea ☕️

In today's email: (6’min read)

• Cold Plunge Benefits

• The evolution of the GYM

• Peak Performance Athlete of the Month

• Sexual Wellness as a new travel trend

• And some great Salus Tips on podcasts, gyms, brands and more!

💆 Holistic Wellness

Cold Plunge or Ice bath benefits

A cold plunge is exactly what it sounds like: a brief dip into very cold water. It's also sometimes called cold water immersion, ice bath or cryotherapy.

There's growing interest in cold plunges, but the research is still developing. Here's a look at some promising findings:

Physical Benefits:

• Reduced Muscle Soreness and Inflammation: A 2022 review found cold water immersion effective for muscle recovery, particularly after high-intensity exercise. It may decrease inflammation markers and muscle soreness [1].

Mental Benefits:

• Improved Mood: Studies suggest potential benefits for mood. A small 2020 study observed reduced negative mood and increased well-being in open water swimmers after cold exposure [2].

• Stress Management: Research suggests cold exposure might positively impact stress regulation. Winter swimmers reported lower stress levels [3]. However, more studies are needed.

Other Potential Benefits:

• Metabolic Health: Some studies suggest cold exposure might influence brown adipose tissue (responsible for heat production) and improve insulin sensitivity, potentially benefiting metabolic health [2].

Important to Consider:

• Research is ongoing: Many studies are small-scale, and more research is needed to confirm the long-term effects and mechanisms behind these benefits.

• Not for everyone: Talk to your doctor before trying cold plunges, especially if you have any underlying health conditions.

Where do I start?

The Plunge:

• Gradual Start: For beginners, aim for a water temperature between 10-13°C for 1-2 minutes. You can gradually decrease the temperature and increase the duration over time as you adapt.

• Controlled Exposure: Don't submerge your head underwater unless you're very comfortable. Focus on immersing your neck and shoulders or just your legs and feet.

• Focus on Breathing: Take slow, deep breaths throughout the plunge to help manage the cold shock and maintain control.

After the Plunge:

• Quick Exit: Dry yourself off immediately with a towel and put on warm clothes.

• Gradual Warm Up: Allow your body to return to a normal temperature slowly. Don't jump straight into a hot shower.

• Listen to Your Body: Pay attention to how you feel after the plunge. If you experience any negative effects, consult your doctor.

Additional Tips:

• Start with Cold Showers: As a stepping stone, consider taking cold showers to gradually acclimate your body to colder temperatures.

• Focus on Breath: Deep, controlled breathing activates your parasympathetic nervous system (rest and digest) which can counteract the initial fight-or-flight response triggered by the cold.

• Post-Plunge Routine: Some people find light movement or stretches helpful after a plunge to promote circulation and further aid recovery.

Remember: Safety first! Always prioritise listening to your body and consulting your doctor before starting cold plunges.

For more information on this topic we recommend to check out Wim Hof website, IG and read/listen to podcasts about his method, benefits and safety practice.

Here are some sources for further reading:

• "Cold Plunges: Benefits, Risks, And the Science of Cold Water Immersion" by The Output

• "Taking the Plunge: Is Cold Exposure Worthwhile?: https://www.cedars-sinai.org/blog/cold-exposure-therapy.html" by Cedars-Sinai

🎯 Peak Performance

The evolution of our workouts spaces.

Pumping Up the Decades: A Look at Gym Evolution (1980s-Present)

Let's take a jog down memory lane and explore how gyms have transformed from the neon-drenched havens of the 80s to the high-tech havens of today. Buckle up, fitness enthusiasts!

1980s: The Rise of the Iron Temple

• Birth of the "Gym Rat": This era saw a surge in bodybuilding and weight training. Arnold Schwarzenegger ruled the silver screen and inspired countless gym memberships.

• Free Weights and Cardio Classics: Dumbbells, barbells, and treadmills dominated the gym floor. Aerobics classes, complete with leg warmers and high-impact routines, became the group fitness craze.

• Limited Technology: Forget fancy apps or tracking devices. Gym routines relied on handwritten workout logs and motivational posters featuring chiseled physiques.

1990s/2000s: The Home Gym Boom

• Fitness on Demand: The rise of home exercise videos with stars like Jane Fonda and Billy Blanks offered a convenient alternative to traditional gyms.

• The Birth of "Gym in a Box": DVD workouts gained popularity, allowing people to personalize their fitness routines at home.

• Specialty Equipment Emerges: Stability balls, yoga mats, and resistance bands became staples for home workouts, offering a wider range of exercise options.

2010s: Specialization Takes Center Stage

• Boutique Gyms and Studios: Specialized gyms catering to specific fitness styles like CrossFit, spin classes, and yoga exploded.

• Tech Integration: Fitness trackers and heart rate monitors became commonplace, allowing for data-driven workouts.

• Group Fitness Evolves: High-Intensity Interval Training (HIIT) classes and boutique fitness experiences offered a more dynamic and social workout environment.

2020s and Beyond: A Personalized, Holistic Future

• The "Home Gym 2.0": The pandemic fueled a renewed interest in home workouts, with virtual fitness classes and on-demand streaming services offering a vast library of exercise options.

• Hybrid Approach: Many people now embrace a hybrid approach, combining gym memberships with at-home workouts for ultimate flexibility.

• Focus on Wellness: Gyms are increasingly incorporating holistic wellness aspects, offering yoga, meditation, and recovery services alongside traditional workouts.

What's Next? Here are some emerging trends to watch:

• Holistic Wellness Gyms: Expect gyms that seamlessly integrate physical fitness with mental and emotional well-being. Think meditation spaces, healthy cafes, and on-site therapists.

• Boutique Wellness Clinics: These specialized facilities might combine cryotherapy chambers, massage therapy, and personalized wellness consultations under one roof.

• AI-Powered Workouts: Imagine intelligent machines that tailor workout routines based on your real-time fitness data and goals.

• Interactive Fitness Experiences: Virtual reality (VR) and augmented reality (AR) could create immersive workout experiences that gamify fitness and boost motivation.

The future of gyms promises to be even more personalized and data-driven. It's about going beyond just pumping iron and building muscle. Gyms are evolving into holistic wellness centers that cater to our complete well-being, making fitness a seamless and enjoyable part of a healthy lifestyle.

Peak Performance Athlete of the Month

Daniela Ryf is a dominant force in the world of Ironman triathlon. Here's a quick rundown on her impressive bio and career:

• Swiss 🇨🇭 Powerhouse: Born in 1987, Ryf hails from Switzerland.

• Early Accomplishments: She achieved success in shorter distance triathlon competitions, including a U23 ITU World Championship title in 2008.

• Ironman Reign: In 2014, Ryf made a powerful switch to long-distance Ironman events.

• Record-Breaking Champion: Since then, she's become a legend:

  • Five Ironman World Championships: Ryf has conquered the prestigious Ironman World Championship in Kona, Hawaii a staggering five times (2015, 2016, 2017, 2018, and 2021).

  • Ironman 70.3 Domination: She's also a five-time Ironman 70.3 World Champion (2014, 2015, 2017, 2018, and 2022). This title refers to the half-distance Ironman competition.

• Overall Wins: With a total of twelve World Championship victories across both Ironman and Ironman 70.3 distances, Ryf holds the record for most Ironman World Championship wins by a woman.

Ryf is known for her incredible work ethic, mental strength, and well-rounded athleticism. She's considered one of the greatest Ironman triathletes of all time.

2024 marks her final season as a professional athlete, so follow every detail, races and day to day on her IG account.

🗞️ Salus Paper

Unveiling the New Frontier: Sexual Wellness Travel

Forget the smoothie cleanse – sexual wellness is the next big thing in travel!

For too long, we've focused on physical health during vacations, neglecting a crucial aspect: our intimate selves. But that's changing. Sexual well-being is finally emerging from the shadows, and the travel industry is taking notice.

Why Now?

The pandemic forced us to confront our health holistically, including our sexuality. Online searches for "sexual wellness" skyrocketed, and people experimented more in the bedroom. Gwyneth Paltrow's Goop Sex on Instagram exemplifies this cultural shift.

What is Sexual Wellness Travel?

It's about exploring your intimacy and pleasure on vacation. Options range from DIY retreats with downloadable intimacy guides to expert-led programs incorporating coaching, massage, and workshops on communication and body image.

Here's Why it Matters:

• Improved Connection: Sexual wellness retreats offer a space to reconnect with yourself and your partner (if you have one), fostering intimacy and reducing stress.

• Self-Discovery: These retreats provide a safe environment to explore your sexuality and overcome shame.

• Holistic Approach to Wellness: Sexual health is integral to overall well-being.

Ready to Dive In?

Whether you crave a DIY getaway in a secluded cabin or a structured retreat with workshops, there's something for everyone. Here are a few examples:

• Back To The Body: Focuses on female sensuality and self-discovery through bodywork sessions and coaching.

• SHA Wellness: A luxurious spa offering a comprehensive sexual health program, addressing desire, function, and self-esteem.

• Naturhotel Forsthofgut: A family-friendly hotel with childcare options and adult-only spa treatments designed for couples.

• Sex Club: London and Berlin-based workshops providing sex education through discussion and exercises.

• Unyoked Private Cabins: Pair a secluded cabin getaway with an online intimacy course for a DIY approach.

• Jan Day Retreats: Immerse yourself in Tantra, an ancient practice that blends sensuality with spirituality.

• Chaya Yoga Retreats: Combine yoga with workshops on pleasure anatomy and exploring your "yoni" (Sanskrit for vulva, vagina, and womb space).

Sexual wellness travel is more than just a vacation; it's a journey toward a more fulfilling and joyful life.

⚡️Salus Tips

This months recommendations 💥 

Brands, Ambassadors, Athletes and other profiles/pages we like:

• Running Lifestyle & RUN Communities per Cities RunLifestyle 

• For better SLEEP & Recovery > 8Hours

• Plant Based Supplements > Form 

• Restorative & Wellbeing Essentials > RAIN

• Glucose Monitoring > Know LABS

Podcasts of the Month:

• The Diary of a CEO with Steven Bartlett

  • Former CIA Intelligence Officer Episode

• The Joe Pomp Show

  • Formula 1 Logistics

• The Deal with Alex Rodriguez and Jason Kelly

  • Maria Sharapova on the Secret to Winning

• Feel Better, Live More with Dr Rangan Chatterjee

  • How the Modern Epidemic of Perfectionism is Impacting our Health

🙏 Last but not least

Thank you for reading Debrief #3 and your feedback is more than welcomed!

It would mean the world to us if you could support this new project by:

• Referring it to friends, colleagues and family members

• Sharing this newsletter on your social networks if you enjoyed it  🙏 

Cheers ✌️, Salus out 👋