Hi GSD Leader! If you’re anything like me, you know what it’s like to push through, keep going, and get it all done, no matter the cost.

Having run businesses for over two decades while burning the candle at both ends, and being someone who is focused (perhaps slightly obsessed 🫣) with productivity, I’ve learned that to truly thrive (both physically and mentally) you have to put your health first. 💪🧠

If you're a high achiever, business owner, or a leader of a large company, you're no stranger to powerful and stressful situations that come with leadership. In these moments, having a sense of control is crucial. So if you’re someone who thrives on a good plan to optimize control, I completely get it. I’m that person too. However, over the years, I've learned how to exercise control in ways that truly matter: knowing where to direct your energy and focus. 🎯✨

Having explored various wellness practices to feel better while still optimizing productivity, I’ve tried different methods; and now I want to share what’s worked for me with you. 🌱⚡

When you go through tough experiences, you start to open your eyes to solutions that you didn’t know existed. Nearly losing my life to COVID in 2021 was a wake-up call, forcing me to make the decision to start doing things differently. 💥💡

One of the most important lessons I learned is that stepping into discomfort, like with hot and cold therapy, teaches you a new kind of control. It’s like building muscle. Each time you push yourself through the discomfort, you strengthen your ability to manage stress and let go when situations are beyond your control. 🏋️‍♀️🔥❄️

As you’ve probably noticed, there’s a lot of media buzz around hot and cold therapy. This is because the health benefits are real. I’ve been using this hot and cold method since 2023, and the results speak for themselves. If you’re curious about how shocking your body with these extreme temperatures can improve your health, keep reading… 🌟💥

One simple step you can take today to start changing your life is to rethink the way you approach meetings. Instead of sitting in a conference room, why not hold your next meeting on a treadmill, at the park, or on a track? With so many gadgets and AI tools available today, there’s no reason meetings should be confined to a desk. Moving while you work has huge benefits for both your mental and physical health. 🚶‍♂️💻​

In fact, studies show that employees' mental health challenges can significantly impact productivity. According to the American Institute of Stress, job stress costs employers more than $300 billion annually. Additionally, nearly 50% of working adults report that stress at work has made them disengage or stop caring altogether. Implementing wellness-focused meetings can be a proactive step toward mitigating these issues and fostering a more engaged and productive workforce. 💼📈

That’s exactly what I’ve started doing when I meet with clients in my hometown, Nashville. I take meetings at a wellness space in Nashville, where we do cold plunges and spend time in the sauna. One of our clients, Amanda Hilsabeck, owner of Mighty Fine Artistry, booked a week for us to do the GSD Wellness Code, a weeklong program where we guide you through the 8 Dimensions of Wellness. Our first meeting took place at Framework Nashville, setting the tone for a truly transformative experience. 🌊🔥

We Get Shit Done while also prioritizing our wellness. Instead of walking away from the meeting feeling stressed and overwhelmed, you will leave feeling incredibly relaxed. 😌💆‍♀️

Framework is a social space in Nashville dedicated to sauna and cold plunge sessions. The space, founded by Allen Penn, is the perfect example of what happens when passion meets purpose. His personal journey to embrace vitality and longevity was driven by two key life events: turning 40 and becoming a father. This inspired him to create a space that prioritizes health while also fostering meaningful, in-person connections. 🤝💚

Here’s a sneak peek of our time at Framework. Click the video below to join us and take a behind-the-scenes look at what Framework has to offer. 🎥👇

What I loved most about this experience was the sense of community combined with privacy. Framework has private rooms for your sauna and cold plunge sessions, but it also offers communal spaces for those who want to connect with others. The downstairs area is open for social sessions, while the upstairs has private rooms for those who prefer a more personal experience. It’s the best of both worlds! You can even rent out the space for private events, making it ideal for mini wellness retreats and workshops; something we’ll be offering soon! 🎉🧘‍♀️

So, let’s get into the nitty-gritty of why this wellness experience works. When I stepped into Framework, I was immediately drawn to the temperature-optimized dry saunas and cold plunge sessions (there are different types, so be sure you know what you’re walking into). But beyond the immediate warmth and coolness, here are some key benefits you will love:

🫀 Cardiovascular Health: Alternating between hot and cold temperatures gives your heart and circulatory system a workout. It stimulates blood flow, improves circulation, and can even reduce inflammation. It's like giving your body a natural tune-up.

I personally do 15 minutes in the sauna and then spend at least 60 seconds in the cold plunge. I try to do this twice per session, always starting with the sauna to make the cold plunge a little bit easier. But again, you’ve got to do what your body needs. One key element that can really help you acclimate to the hot and cold therapy is breathwork. I cannot emphasize this enough! Breathwork is essential to fully experience the benefits.

🔥 Caloric Burn: Believe it or not, your body burns more calories when exposed to extreme temperatures. Whether you're sweating it out in the sauna or recovering in the cold plunge, you’re doing more for your metabolism than you think.

🚀 Mood Boost: If you’ve ever stepped out of a sauna feeling on top of the world, it’s not just in your head. The rush of endorphins and adrenaline your body produces during and after these sessions can create a lasting sense of well-being.

😮‍💨 Stress Relief: We all know how stress can take a toll on our bodies. A sauna followed by a cold plunge helps reset your nervous system, relieving tension and helping balance your autonomic nervous system. You’ll feel more relaxed and centered after these sessions. 

If you’re in the Nashville area, reach out to me and let’s go check out Framework together. It’s one of my favorite local spots for hot/cold plunge therapy.

Not in Nashville? Look around your local area for wellness centers or gyms that offer hot and cold therapy. More and more places are adding it because the results are undeniable.

Whether you’re a business owner, a leader, or simply someone ready to feel better, this is a reset worth trying. The key is making space to prioritize you; because the sooner you start, the sooner your body (and mind) will thank you.

If you’ve made it this far, then something here is calling to you, and that’s not by accident. You’re the kind of person who leads by example. Who shows up, not just for others, but for yourself too. That’s what being a GSD Leader is all about.

Ready to discover the GSD Wellness Code and be part of the wellness movement? Click below to learn more ⬇️

The information shared in this blog reflects my personal experiences and those of others, highlighting alternative holistic approaches that may benefit you. Please note that all content shared here is for informational purposes only and is not intended to diagnose, treat, or cure any medical conditions. While I have a background in healthcare and psychology, I am not a licensed physician and do not offer medical advice. If you are uncertain, always consult with a qualified healthcare professional before making any changes to your health regimen.