What is a contrast shower?

Contrast Water Therapy (CWT) is a form of hydrotherapy which uses cold and hot showers. This procedure is repeated several times, alternating hot and cold.

This type of hydrotherapy is not new, it has been around for a very long time and can be traced back to ancient times. It's been around for a good reason: it works. Not only used by athletes but by people from many different walks of life and backed by solid scientific research. It has proven to be a very useful and effective part of your toolbox if your goal is to elevate your performance. In sports and in life.

The main benefits are:

• improved recovery
• improved blood circulation
• boost immune system
• decrease inflammation
• improve sleep
• keep skin and hair healthy
• speed up metabolism

It also helps you to train:

• breathing
• focus
• stress relief
• cold resistance

And may lead to:

• more willpower
• more confidence
• faster recovery
• improved performance
• improved physical and mental health

And last but not least: it pushes you out of your comfort zone and teaches you to stay in it. That is where the growth happens, in the box, on the job and in life in general.

Creating a habit

The most powerful aspect of this program is that it creates a habit of using the contrast shower. You know what it is and how it works but to implement it into your shower routine as a solid habit is what makes it powerful and effective in the long run.

To create the habit it is important to understand that you need to run and complete this program in the full 4 week length consistently. That means that you could miss once, meaning you shower but you forgot to use the contrast shower programming for that shower session. As long as you pick it up the next time, or better yet: get into the shower immediately after you realize you've missed your contrast shower session.

If you miss twice or more STOP and reset this program at day 1! You have now created a gap in the habit creation process and it will be more effective to start over again to try to consistenly run through the program to create this habit loop. It will be easier to use the contrast shower more effectively long after this program has ended.