Conquer the Cold: A 2-Minute Plunge for Physical and Mental Strength

Hi MBS Family,

Welcome to a new week of challenges! This week, we’ll reflect on how we pushed through the pain of those squats, and learn how to achieve a natural, slow-releasing dopamine hit with the cold plunge. Let's jump in!

Believe in yourself, and hold yourself accountable to finish what you set your mind to.

This Week’s Challenge: Cold Plunge (2 minutes)

MBS: Mind | Body | Soul
Difficulty: 4
Duration: 1 Week

This week, we’re taking on another body challenge: a cold plunge of 2 minutes each day. This can be done in a swimming pool, shower, or bath. Start off slowly with 30-second intervals to let your body adjust to the cold. The colder and longer you stand (maximum 3-5 minutes), the greater the benefits.

Why It Matters:

This challenge offers numerous physical benefits, including a stronger immune system, improved muscle recovery, reduced inflammation, and the slow release of dopamine throughout the day. Mentally, it reminds your body every day that you are in control, boosting your confidence. Try it—it's just 2 minutes out of your day!

Learning from the Challenge: 2 Minutes can Change your Day

What You’ll Gain:
Everyone’s takeaway from a challenge is different. For me, this challenge reminds me that 2 minutes of discomfort can result in hours of motivation and health benefits. This is the principle of delayed gratification—doing something I don't want to do now for a reward later. Let this challenge help you gain this valuable skill.

Spread the Word!

Sharing your journey isn’t just about keeping yourself accountable—it’s about inspiring others to take the first step towards growth.

You can use the message below and share it on your profiles to show the challenge you are busy with this week.

Reflections on Last Week: 200 Squats in One Go

My Experience:
This was a great challenge, and I could still feel my sore legs three days later! Initially, I thought it would be much easier, but around the 80th squat, I started doubting whether I could finish all 200. It was an excellent test of endurance, reminding me once again to push through the pain.

There’s nothing quite like that feeling when your legs go numb, knowing you pushed them to the point of exhaustion. Even if you can squat heavy weights in the gym, these air squats will humble you!

It was awesome to see how many of you joined in, and I loved seeing the different milestones each person reached.

Member Highlights

Here is this week’s key insight from one of our members:

"I could only get to 50 and it made me realise I need to get back to the gym"
– Jaco

Remember, every challenge is a step towards growth. Keep pushing forward, and don’t hesitate to share your journey with the community. Your story might just be the motivation someone else needs.

Blog Spotlight: Mastering Self-Discipline — The Key to Long-Term Success

This Week’s Must-Read:
In this week’s blog, I write about mastering self-discipline, what it truly means, and actionable steps to implement it in your life. There’s also a section you can copy to your phone for easy reference. Ultimately, it’s about doing what you said you were going to do, even when you don’t feel like it.

Don’t waste another day on unticked goals—learn how to reach that dream of yours.
Let’s get disciplined—Read more below!

Bonus - Free download of the MBS Life Plan

Get your FREE PDF version of the plan that I used to change my life. Anything worthy in life requires effort, and completing this plan will take 60 minutes of your time. The reward will outweigh that 1000X I guarantee you that.

If you need my assistance with the plan let me know.

Motivation for the Week

We all lead busy lives, and if we don’t prioritise what’s important, we’ll miss the opportunities to achieve our goals and dreams. To reach these, we need discipline and determination, doing daily what we’ve set our minds and hearts to, and not giving up when it gets tough.

We can train our minds and bodies to know that we are in control. The sooner we master this, the easier it will be to reach those dreams. Don’t pull the covers over your head this week—get up, get in the shower, and show yourself that you can!

Happy plunging!

PS. Great news our WhatsApp Group has more than doubled in the last week, thank you to everyone who has joined! If you want to be part of a personal experience and do these challenges in a group then join the group today.

All the love,

Nicus Steenkamp
an average guy who likes challenges
Founder, The MBS Protocol