Motivation Week - Winter

Program for the week

Every day, we meet at 6:30am.

  • Monday: Meet at Icebergs. Wim Hof breathing, swim & sauna.

  • Tuesday: 7-min workout, 15 min beach runs & 6-phase meditation.

  • Wedneday: Meet at Icebergs. Wim Hof breathing, swim & sauna.

  • Thursday: 7-min workout, 15 min beach runs & 6-phase meditation.

  • Friday: Meet at Icebergs. Wim Hof breathing, swim & sauna.

We finish at 7:20am if you need to go but often stay another 10-20 min swimming, meditating or just chatting and having a good time.

Price: $55. Use the form below.
($40 for UNLOCKT members).

Price does not include the $8 fee to enter the Icerberg.

Checklist - to do by Sunday 8pm:

  • I create a group on Messenger. Add me as friend on Facebook so I can add you to the group chat.

  • Set an alarm now for every day to make sure you arrive on time at the Outdoor Gym. If you're used to snoozing, change the ringtone. It will break that nasty habit and make it easier to not snooze. New ringtone, new you!

  • Optionally, add a “night alarm” to tell you to go to bed. Sleeping around 8 hours will make it easier to wake up in the morning.

  • If you’re on Instagram, follow as I’ll follow back, post stories and tag you

Content (optional)

Here is a little welcome video and tips to get up early:

I also share here insightful content I encourage you to watch every day.

Sunday content: Wake Up at 5 AM - Amazing Benefits of Waking Up Early (6 minutes)

You probably won’t have to wake up that early, but here are some of the benefits of waking up early. Cool little video.

Monday content: Growth Mindset Introduction: What it is, How it Works, and Why it Matters (8 minutes)

As you're here challenging yourself, you have a growth mindset. Congratulations, it's one of the most important things to have in our modern day and age. Here is a little video explaining the concept, it's super interesting! 

Tuesday content: You can grow new brain cells. Here's how | Sandrine Thuret (11 minutes)

So we know we have a growth mindset, but how does it work scientifically?

Recent science has shown that lifestyle and environment have a tremendous impact on things we thought were pretty determined, like the expression of our genes or the pathways in our brains. It is so empowering!

So Today's content is about neurogenesis. We create new brain cells, even as adults, and a healthy lifestyle leads to more new neurons. Yoohoo!

Wednesday content: Inside the Superhuman World of the Iceman (40 minutes)

Tomorrow, we'll be doing the Wim Hof method. If you don't know Wim Hof, aka the Iceman, he is a Dutch guy who climbed the Everest in shorts, holds a bunch of world records and can stay hours in ice cold water.

Through his method, using yoga, breathwork and cold exposure, he can access parts of the autonomic nervous system that we thought were not accessible with the mind. He backs up everything he does with science and, more interestingly, he can train others to do the same.

This is super exciting and pushes the frontier of what we thought was possible. This documentary is amazing and I really encourage you to watch it. It is 40 min though so understand if you don't have time before Tomorrow morning, But watch at least the first 2 min 35, you'll get a feel of this amazing technique that we'll do Tomorrow.

Thursday content: Sleep, Move & Think Better with Dr. Greg Wells (20 minutes)

Today I wanted to share with you a podcast. Why? Because podcasts have literally changed my life. Because I can listen to them when I walk, on the bus, when I drive, when I cook.

Here is a 20-min one I love about the importance of well-being and a holistic lifestyle. Listen to it as you commute so you turn your commuting time into your most productive time!

Always feel free to post your content too! You can do so with your weekly group in our Messenger group chat.

Tools we used

For the 7-min workout, we used the app called Seven - 7 minute workout. Link for Apple and Android.

If you want a few additions and to have me motivate you, you can also use my 10-min morning routine.

For the tabata, you can use the app called Tabata. Link for Apple and Android.

If you liked the 6-phase meditation, you can find it here.