Life is a never-ending journey of new adventures and challenges. Whether we like it or not, change is the only constant in our lives, and it’s up to us to embrace it and make the most of it. The ancient Greek philosopher Heraclitus once said, “change is the only constant in life”. This couldn't be truer. The world is in a constant state of flux. In the natural world, seasons change, rivers shift course, and mountains erode over time. In human life, relationships change, people grow and develop, and society evolves. Even the smallest actions we take have the potential to change the world around us, which can be both liberating and unsettling. On one hand, it means no matter how difficult or challenging a situation may seem, it will eventually change. It also means we have the power to make positive changes in our own lives and in the world around us. However, the constant flux of change can be unsettling, as it can make it difficult to find stability and security in our lives. We may fear the unknown or feel overwhelmed by the unpredictability of life. **Some of the links on this site are affiliate links. This means that if you click on the link and - This book emphasizes the importance of personal growth and development and argues that adopting a proactive mindset and focusing on continuous improvement are key to success in all areas of life. difficult journey, but I am happy with the outcome The journey was not an easy one, but worth it. 5 Reasons to not fear change: Fosters personal growth and development Change often involves stepping out of your comfort zone, taking risks, and learning new things. By embracing change, you can push yourself to grow and develop in ways that you may not have thought possible. You open yourself up to the unknown and allow yourself to be vulnerable to new experiences, which requires a willingness to let go of old patterns and beliefs and embrace new ways of thinking and doing things. Increases self-confidence When we successfully navigate change, it can give us a sense of accomplishment and boost our self-confidence. By proving to ourselves we can handle difficult situations, we can become more self-assured and confident in our abilities. Improves adaptability Adaptability: Change is a constant in life, and those who can adapt to new circumstances are more likely to succeed. By embracing change, you can develop your adaptability and resilience, which will help you to navigate the challenges that come your way. Fosters Innovation Change often leads to innovation and creativity. By embracing change, you can be open to new ideas, perspectives, and ways of doing things, which can help you to be more innovative and creative in your work and personal life. A good example is Steve Jobs, best known for co-founding Apple. Most may not know he was fired from Apple in the 1980’s and went on to found NeXT and Pixar before eventually returning to Apple and leading the company to unprecedented success. Improves problem solving skills When you embrace change, you are forced to think critically and creatively about how to adapt to new situations. This can help you to develop better problem-solving skills, which will be useful in all areas of your life. Strategies to welcome change and swim with the flow of life "Life is a series of natural and spontaneous changes. Don't resist them—that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like." –Lao Tzu Accept and acknowledge the change The first step in embracing change is to accept and acknowledge that it is happening. Recognizing change is a natural part of life and that it can be an opportunity for growth and development while discovering new aspects of yourself and your abilities. Understanding the inevitability of change can help us keep an open mind and be willing to consider new ideas and perspectives. Approach the situation with curiosity and a willingness to learn. Embrace your potential and talents. Focus on the positive Instead of dwelling on the negatives of a situation, try to focus on the positives. Embrace any discomfort associated with the change and realize it is all part of the process. Focus on how the change can benefit you while seeking opportunities for growth and learning. You will come out more resilient and stronger in the long run. Take care of yourself Change can be stressful, so it's important to take care of yourself during the process. This might include practicing self-care, getting enough rest, and engaging in activities that help you to feel calm and centered like meditating or getting a massage. Feed your body with healthy nutrition and exercise to help your body and mind stay strong. Set realistic goals Setting realistic goals can help you break down a big change into smaller more manageable steps. Take small steps into the unknown, don't let fear stop you from trying new things or exploring new opportunities. Take one small step at a time. This can help the change feel less overwhelming and help you feel more in control. Seek support Change can be challenging, but you don't have to go through it alone. Seek support from friends, family, or a professional if needed. Talking to others who have gone through similar changes can also be helpful. BOOKS TO INSPIRE YOU TO ACCEPT THE FLOW OF LIFE AND LIVE MORE FULLY **Some of the links on this site are affiliate links. This means that if you click on the link and buy certain items, I will receive a small commission. The price is the same for you, though! Thank you for your support** "The Alchemist "by Paul Coelho - A classic novel about following your dreams and trusting your intuition. "Flow: The Psychology of Optimal Experience" by Mihaly Csikszentmihalyi - A groundbreaking book that explores how to achieve a state of effortless attention and enjoyment in any activity. "101 Essays That Will Change the Way You Think" by Brianna Wiest - 101 short essays that will challenge you to examine your beliefs and assumptions to allow you to change them i they are holding you back. "Evolve Your Brain: The Science of Changing Your Mind" by Joe Dispenza - This book explores the science of neuroplasticity and the power of the brain to change and adapt in response to new experiences and stimuli. "Activate Your Life" by Joe Oliver, Jon Hill and Eric Morris - A practical guide that uses acceptance and mindfulness techniques to help you cope with stress, anxiety, and negative emotions. "The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change" by Stephen R. Covey - This book emphasizes the importance of personal growth and development and argues that adopting a proactive mindset and focusing on continuous improvement are key to success in all areas of life. Change is inevitable and necessary for our growth and happiness. We can't control everything that happens to us, but we can choose how we react and adapt. By embracing change, we can learn new skills, discover new opportunities, and overcome our fears. How do you cope with change in your life? What benefits have you gained from changing something in your past? Share your thoughts and experiences in the comments below. I hope you have found some inspiration to embrace change more positively.

In today's fitness-conscious world, many individuals strive to achieve a firm and shapely backside, aiming for that perfect, round derriere. However, the desire for an aesthetically pleasing butt goes beyond mere appearance. The gluteal muscles, commonly known as the glutes, play a vital role in both physical and mental well-being. As a physical therapist, I frequently encounter patients with impairments stemming from weak glutes. This weakness can have a cascading effect, leading to a decline in overall health and mobility. Understanding the composition of the glutes, the condition known as Dead Butt Syndrome, the importance of the glutes for posture, health, and living well, as well as effective training methods, can shed light on the significance of strong glutes in achieving optimal physical function. So join me as we delve deeper into everything glutes! "A strong butt not only looks great but also enhances your overall performance and athleticism." - Jen Sinkler TABLE OF CONTENTS COMPOSITION OF GLUTEAL MUSCLES GLUTEUS MAXIMUS GLUTEUS MEDIUS GLUTEUS MINIMUS DEAD BUTT SYNDROME BENEFITS OF STRONG GLUTES STRONG GLUTES FOR IMPROVED POSTURE AND REDUCED PAIN STRONG GLUTES FOR INJURY PREVENTION STRONG GLUTES FOR IMPROVED BALANCE STRONG GLUTES FOR IMPROVED ATHLETIC PERFORMANCE TRAINING YOUR GLUTES COMPOSITION OF GLUTEAL MUSCLES Let’s take a minute to look at the composition of the booty. The gluteal muscles are a group of three muscles located in the buttocks area: the gluteus maximus, the gluteus medius, and the gluteus minimus. GLUTEUS MAXIMUS The Gluteus Maximus is the largest of the three muscles and is responsible for the shape and size of the buttocks. It is a powerful muscle that helps to extend and externally rotate the hip joint, and perhaps most importantly, it plays a prominent role in maintaining the upper body in an erect posture. It is a powerful extensor but only acts when needed – like rising from sitting, straightening from a bending position, running, walking uphill, squatting and jumping. GLUTEUS MEDIUS The Gluteus Medius is located on the outer surface of the hip and is the primary hip abductor (assisted by the gluteus minimus and the tensor fascia lata). The Gluteus Medius also acts on the femur to stabilize the pelvis and maintain the trunk upright when standing on one leg, which is essential for walking and balance. Gluteal Medius weakness will lead to the pelvis sagging downward on the unsupported side (also known as Trendelenburg sign). GLUTEUS MINIMUS The Gluteus Minimus is the smallest of the three muscles and works with the Gluteus Medius to assist in hip abduction and stabilization of the pelvis and hip. DEAD BUTT SYNDROME Also known as gluteal amnesia or gluteal insufficiency - occurs when the gluteal muscles become weak or inactive. This can happen when a person sits for extended periods, a sedentary lifestyle or overall under-activation of the gluteal muscles. In fact, the average adult is sedentary for 64% of the time they are awake typically due to working a desk job that requires almost no activity. The glutes can be a lazy muscle while being prone to inhibition and weakness, forgetting how to activate and fire effectively after prolonged non-use. This phenomenon is ever the more reason to spend some time training your glutes. BENEFITS OF STRONG GLUTES STRONG GLUTES FOR IMPROVED POSTURE & REDUCED PAIN Prolonged sitting generally elicits an altered posture of the pelvis where it is anteriorly tilted with tightness of the hip flexors. This, combined with core weakness from the altered length-tension relationship of the gluteus maximus puts it in a mechanically disadvantaged position – leading to weakness, inhibition, altered firing mechanics and poor posture. Strong glutes, conversely, will help correct the alignment of the pelvis, keeping it in a neutral position and correct the anteriorly tilted position. As a result, the optimized length-tension relationship of the glutes and hip flexors, the spine will be under less stress, with the result of less pain. The glutes are powerful extensors while acting as a stabilizer for the low back via the connection of the erector spinae and the thoraco-lumbar fascia – allowing the trunk to maintain an upright position, taking the compensatory stress of the back muscles and improving back pain. STRONG GLUTES FOR INJURY PREVENTION It is clear the glutes are important for pelvic stability. The pelvis supports the trunk – which supports the arms. The pelvis also supports the legs. So, think about it – a pelvis with weak support and stability has the potential to contribute to injuries. Weakness of the gluteus maximus has been implicated in numerous types of knee pain, ACL injuries, low back pain, hamstring sprains, femoral acetabular impingement syndrome, ankle sprains. When a muscle is weak, the body utilizes the path of least resistance. This is called ‘synergistic dominance’. Basically, the body will use the most energy efficient motor pattern regardless of whether it uses what would be the primary muscle for this role. So, when the glutes are weak, other muscles will have to take over leading to altered movement patterns and chronic ‘biomechanical overload’ type injuries, because these muscles were not meant for the jobs in which they are asked to do. Do your body a favor, maintain glute strength to help prevent other injuries from occurring. "Strong glutes are the foundation for a powerful and injury-resistant body." - Bret Contreras STRONG GLUTES FOR IMPROVED BALANCE The actions of the gluteus medius and minimus muscles play a crucial role in maintaining a stable pelvis during single limb movements. When you take a step while walking, running, or climbing stairs, you shift your body weight onto one leg while the other leg is lifted off the ground. During this single limb stance phase, the gluteus medius and minimus muscles work together to prevent the opposite side of the pelvis from dropping down. They contract to stabilize the pelvis and prevent it from tilting or rotating excessively. This is also known as a Trendelenburg sign. The ability to stabilize the femur and pelvis during single limb stance becomes increasingly important as you age. Balance becomes more challenging with age due to factors such as muscle weakness, decreased coordination, and changes in sensory input. Falls are a significant concern among older adults, with the United States reporting falls as the leading cause of injury-related deaths in this age group. According to the Centers for Disease Control and Prevention (CDC), 1 in 4 older adults experiences a fall each year. Recent research has shed light on the importance of balance and single limb stance for overall health. A study has shown that the ability to stand on one leg for at least 10 seconds is strongly associated with a lower risk of death over the next seven years. This finding highlights the role of balance and the underlying muscle strength, including the gluteus medius and minimus, in maintaining health and well-being as we age. "A strong and engaged posterior chain, including the glutes, is essential for maintaining balance and preventing falls as we age." - Stuart McGill STRONG GLUTES FOR IMPROVED ATHLETIC PERFORMANCE INCREASED SPEED The gluteal muscles are responsible for hip extension, which is a key movement in running, jumping and other athletic movements. They can also improve the power and speed of hip extension leading to faster running speeds with better agility. ENHANCED JUMPING ABILITY Strong glutes help explosive movements and generating force during the hip extension phase of a jump, the result is higher vertical jumps and longer jumping distances. INCREASED POWER The glutes are the largest and strongest muscle group in the body and training them can improve overall power output. This can translate into better performance like football, soccer and basketball, for example, where explosive movements are essential. "Your glutes are the engine that drives your body. Strengthen them, and you'll unlock greater power, speed, and agility." - Mike Boyle TRAINING YOUR GLUTES Stay tuned for a detailed post about best practices, current research and techniques to optimize your glute strength. Generally, it is important to correct any muscle imbalances (for instance - release tight hip flexors) to restore optimal lumbopelvic stability in combination with restoring glute strength while ensuring proper motor patterns are in place. Single leg squats, deadlifts, hip thrusts, lateral step ups, lunges - for example - are excellent starting points for strengthening the glutes. UPDATE: Check out Part 2 to this post to discover the highest rated EMG exercises (according to literature) to activate your glute muscles. These exercises range from traditional moves like squats and lunges to more unconventional exercises like hex bar deadlifts and hip thrusts are the most effective exercises to target your glute muscles. To make things even easier, I've ranked these exercises based on their level of electromyography (EMG) activation. This measures the amount of electrical activity in the muscle during an exercise, helping you choose the moves that best suit your fitness level and goals and get the most out of your training! I hope you have gained a deeper understanding of the composition of the glutes, recognizing conditions like Dead Butt Syndrome, and appreciating the importance of strong glutes for posture, health, and overall quality of life, we can unlock the potential of these muscles. Training methods tailored to target and strengthen the glutes effectively can enhance physical function and improve overall well-being. By prioritizing the strength and health of our glutes, we can not only experience the confidence that comes with a well-toned derriere but also reap the numerous benefits that extend far beyond appearance. Together, let us embrace the journey to stronger glutes and a healthier, more fulfilling life. If you enjoyed this post, share the love and click the share buttons below. Thank you for your support!

HABITS FOR SUCCESS Developing positive habits is crucial for achieving success in any area of your life. Consistently practicing good habits can help you stay focused, productive, and motivated towards your goals. Whether it's waking up early, exercising regularly, or practicing gratitude, make sure to prioritize and commit to habits that serve your long-term vision. Remember, success is not an overnight achievement, but a result of small, consistent actions over time. Habits can help automate our behavior and make it easier to achieve our goals. Here are some examples why habits are important: CONSISTENCY - Habits allow us to be consistent in our behavior over time. When we develop a habit, we are more likely to repeat that behavior consistently. This can be particularly useful when we are trying to make positive changes in our lives, such as eating healthier or exercising regularly. EFFICIENCY - Habits can help us save time and energy as we don't have to spend as much mental effort deciding what to do, or how to do it. Instead, we can rely on our habits to guide our behavior, which can free up mental space for other tasks. IMPROVED PERFORMANCE - Habits can help us improve our performance in a given area. When we repeat a behavior over and over again, we can become more proficient at it. This can be useful in many areas of our lives, such as work, sports or music. BETTER HEALTH - Habits can help us maintain better health. For example, if we develop the habit of exercising regularly, we can improve our cardiovascular health, increase our energy levels, and reduce our risk of chronic disease. TIPS & TRICKS FOR CHANGING HABITS We all have habits we would like to change or improve; however, this can be a challenging process and often requires persistence and patience. Here are some tips and strategies to help you change or make a habit: START SMALL - Taking on too much too quickly is one of the biggest mistakes people make when trying to change a habit. Instead of trying to overhaul your entire routine at once, start with a small achievable goal. For example, if you want to start exercising more regularly, start with just 10 minutes a day and work your way up. CREATE A PLAN - To change a habit, you need a clear plan of action. Write down your goal and the steps you need to take to achieve it. Make a schedule or a to-do list to help you stay on track. MAKE IT ENJOYABLE - If you dread the thought of doing something, you're less likely to stick with it. Look for ways to make your habit enjoyable. FIND A SUPPORT SYSTEM - Changing a habit is easier when you have a support system. Enlist the help of friends and family who can encourage you and hold you accountable. You can also join a support group or find a workout buddy who shares your goals. USE POSITIVE SELF-TALK - Your mindset plays a big role in your ability to change a habit. Positive self-talk can help motivate you to stay on track. Focus on the progress you are making rather than the setbacks. REWARD YOURSELF - Celebrate your success along the way. When you reach a milestone or achieve a goal, reward yourself with something that makes you happy. TRACK YOUR PROGRESS - Keep track of your progress to help you stay motivated. Use a journal or an app to track your progress and see how far you have come. Changing a habit can be a challenging process, but it's not impossible. By starting small and creating a plan, you can make lasting changes and achieve your goals. Remember, changing a habit takes time and effort, so be patient and don't give up!

Greetings, sauna seekers and cold connoisseurs! Today, we're going to dive into the invigorating world of hot/cold therapy, discover the benefits of sauna to ice bath, dive into the ancient practice that's heating up the wellness scene faster than a sauna stove on a chilly day. Known by many names (including the Nordic Cycle, the Viking Bath, and my personal favorite, the Chill 'n' Heat Retreat), this therapeutic technique involves alternating between extreme temperatures to reap a host of health benefits. And while it may sound like a modern trend, the truth is that hot/cold therapy has been a beloved tradition in Finland for centuries. The sauna and cold plunge have been warming hearts and loosening limbs since long before Instagram influencers started extolling its virtues. And with its many proven benefits for both body and mind, it's no wonder that this tradition has spread across the globe like wildfire. But don't let its popularity fool you – the sauna ice bath combo is still accessible to everyone, whether you're a seasoned sauna veteran or a first-time ice-bather. So, let's jump in (or, rather, jump from hot to cold and back again) and explore the wonders of this ancient yet endlessly fascinating practice. TABLE OF CONTENTS HOW IS THE NORDIC CYCLE PERFORMED? STEP 1 - HOT AKA HYDROTHERMOTHERAPY HOW TO PERFORM THE HOT CYCLE WHAT DOES A SAUNA DO TO YOUR BODY? STEP 2 - COLD aka HYDROTHERAPY, COLD PLUNGE, ICE BATH HOW TO PERFORM THE COLD CYCLE WHAT DOES THE COLD DO TO YOUR BODY? STEP 3 - REST AND REPEAT SHOULD I SAUNA OR COLD PLUNGE FIRST? LIST OF HEALTH BENEFITS OF SAUNA AND COLD PLUNGE HOW IS THE SAUNA & COLD PLUNGE ROUTINE PERFORMED? STEP 1 - HOT aka HYDROTHERMOTHERAPY DEFINITION OF HYDROTHERMOTHERAPY- comes from three Greek Words: HUDOR - Water; THERMO - Heat; THERAPEIA - Healing Means the intelligent application of water (in any form, including ice and steam) for the healing of disease. HOW TO PERFORM THE HOT CYCLE Welcome to the hot cycle, my friends! If you're feeling chilly or just in need of a good sweat, a sauna session is the perfect place to turn up the heat. This ancient tradition has been warming folks up for thousands of years, and whether you prefer a Turkish bath with its sultry steam or a Finnish sauna with its dry heat and hot rocks, there's a heat source out there to suit your style. Once you've settled into your sauna or steamy sanctuary, the next step is to let the heat work its magic. But don't overdo it – most folks stick to a session of 5-20 minutes, with the sweet spot often falling at 15 minutes. And if you don't have access to hot saunas, don't sweat it – a hot bath, hot tub, or even a steamy shower can work just as well to get your temperature soaring. "In Finland, the sauna is a sacred place; it's where we come to cleanse our bodies and souls." - Esa Kukkonen So go ahead, take a deep breath, and let the heat wash over you like a cozy blanket on a winter's day. You'll emerge feeling refreshed, recharged, and ready to take on whatever life throws your way. WHAT DOES A SAUNA DO TO YOUR BODY? The sauna will raise the body temperature to 102° F within 15 to 20 min, which will cause dilation of blood vessels, sweating, increased heart rate, reduction of inflammatory markers like C-reactive protein. Feel-good chemicals including dopamine are released and stress fades away. Your joints and muscles begin to relax due to the increased blood circulation. Your body flushes out toxins, cleansing your skin of bacteria while replacing dead skin cells. Don't forget to hydrate to replace all the fluid you are sweating out! STEP 2 - COLD aka HYDROTHERAPY, COLD PLUNGE, ICE BATH Now that you're all hot and bothered, it's time to cool things down with a refreshing dip in some chilly water! Cold water immersion is a form of hydrotherapy that involves submerging your body in cold water for a brief period of time. And while the thought of plunging into icy water might make you shiver, and give you a bit of a cold shock, but trust me – it's worth it! The water temperature can vary depending on your preferences and tolerance, but generally, it's below 60° F. And if you're feeling extra brave (or just a little bit crazy), you can always take the plunge at even colder temperatures. My personal cold plunge at home is currently set to a brisk 45° F, but I started out at a balmy 59° F. Trust me, there's nothing like the rush of adrenaline you get from a chilly dip – it's like a shot of espresso straight to the heart (or maybe just to the toes). Andrew Huberman recommends "The key is to aim for a temperature that evokes the thought 'this is really cold!, and I want to get out, BUT I can safely stay in." That number will be different for everyone. HOW TO PERFORM THE COLD CYCLE You can use an ice bath, a cold plunge, cold water from a natural or artificial body of water, a cold shower, cryo-chamber, snow...all will work! How long to cold plunge is up to you. It will vary depending on the individual, your tolerance, the water temperature, and even how you are feeling mentally. Some days I can only last less than 30sec, other days much longer. Generally, it is recommended to keep your time under 10 minutes. Make sure to focus on your breath work to help calm your nervous system. The cold water will trigger your sympathetic nervous system, AKA the fight-or-flight response. Breathing and learning to calm your nervous system can help your body become more resilient to stress. WHAT DOES THE COLD DO TO YOUR BODY? Cold water causes vasoconstriction of your blood vessels which is great for muscle recovery, decreased inflammation and swelling and pain management. Your body will release more feel-good chemicals from including norepinephrine and epinephrine from triggering the sympathetic nervous system. It takes a lot of determination to get into that cold water...and not jump right out of it! Your resilience and resolve become stronger, and you begin to realize you can accomplish anything you set your mind to. Shivering from the cold exposure triggers the body to create brown fat - which is a type of fat that produces heat when you are cold. Plus, it boosts your metabolism because it contains more mitochondria than white fat. STEP 3 - REST AND REPEAT (IF DESIRED) Allow your body to rest and return to baseline temperature. Enjoy all the endorphins that were just released. Repeat 2-3 more times if desired. SHOULD I COLD PLUNGE BEFORE OR AFTER SAUNA? The Soberg Principle, named after Susanna Soberg, who is a leading scientist in metabolism during stress, rest and an expert in cold and heat therapy explains why it is important to cycle through the sauna first followed by a cold plunge. When you end with cold temperatures, your body needs to expel energy and shiver to heat back up, forcing your body to warm itself on its own. This increases your metabolism, stimulates your brown fat to generate heat. LIST OF HEALTH BENEFITS OF SAUNA TO ICE BATH The sauna and cold are packed with health benefits that go far beyond just relaxation. For starters, the heat of the sauna can help to improve circulation and oxygenation throughout the body, which can aid in everything from muscle recovery to reducing the risk of heart disease. Additionally, the heat can help to relax muscles and relieve tension, making it a great choice for those with chronic pain or stiffness. On the other hand, cold immersion can help to reduce inflammation and swelling, as well as stimulate the immune system, leading to a stronger immune response. It can also help to improve circulation, particularly to the extremities, and reduce muscle soreness and pain. Additionally, the shock of cold immersion can help to reduce stress and increase mental clarity, making it a great choice for those who are feeling overwhelmed or fatigued. Both the sauna and cold can also help to detoxify the body by increasing circulation and promoting sweating. This can help to eliminate toxins and impurities from the body, leading to clearer skin, improved digestion, and overall better health. And let's not forget the beauty benefits – the heat can help to open up pores and allow for deeper cleansing, while the cold can help to tighten and tone the skin, leaving you with a healthy, radiant glow. So, if you're looking for a way to boost your health and wellness, consider incorporating the sauna and cold into your routine – your body (and your skin) will thank you! "The benefits of sauna are many, including improved cardiovascular health, immune function, mood, and even longevity. Cold exposure, on the other hand, can help to reduce inflammation and improve metabolic health, while also increasing focus, mental clarity, and resilience to stress." - Dr. Rhonda Patrick, biomedical Scientist and expert in nutrition and aging. SAUNA AND ICE BATH COMBO BENEFITS Improved cardiovascular health and lower heart rate. Increased thermoregulatory control, contributes to improved endurance and sports performance. Increased blood flow to skeletal muscles and other tissues/organs with improved oxygenation. Improved insulin sensitivity. Reduced inflammation, reduced pain associated with fibromyalgia and rheumatism, among others. Enhanced and elevated immune system. Reduced stress via increases production of mood elevating hormones like endorphins and dopamine. Improved sleep Improved skin health along with antiaging benefits Can help detoxify the body of heavy metals Increased energy Well, there you have it – the sauna & cold plunge are more than just a way to work up a sweat and cool off. From reducing stress and inflammation to improving circulation and boosting immune function, these time-honored traditions have a wealth of health benefits to offer. And let's not forget the beauty benefits – with the heat opening up pores and the cold tightening and toning the skin, you'll be glowing from head to toe. So keep on doing what makes you feel good. After all, as the Finnish say, "sauna is a poor man's pharmacy" – and who doesn't love a good bargain? If you enjoyed this post, spread the LOVE and click the share buttons below! Disclaimer - If you have chronic health problems or are on long-term medications, or simply are not sure if your body can handle the stress - I highly encourage speaking with your doctor prior to starting.