Rollin’ to the gym,
Drinkin’ whey shakes,
Sippin’ on electrolytes
LAID BACK,
With my mind on my gains and my gains on my mind…
– Snoop (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
I recently had a terrifying experience I’d like to tell you about.
It very well could save your life…
Cold plunges have become all the rage in fitness.
Their proponents tout many benefits – increased metabolism, improved circulation, increased dopamine production, and much more.
The gym I go to recently got a cold plunge – I was excited about it.
I never had access to one until now.
I was fired up to add the cold plunge to my daily fitness routine.
My routine was to lift weights, then walk for 2-3 miles, then, time permitting, hit the sauna for 20 minutes.
And now, I would add a 2-3 minute cold plunge to my routine at the end of it to cool down.
I read the sign by the cold plunge and followed the instructions…
Beginners, start with 30 seconds.
Slowly add time to each session.
Intermediates should be between 2-3 minutes.
More advanced old plungers can handle up to 5 minutes, maximum.
For 3 or so weeks, I used the plunge.
On Day 1, I went for 30 seconds.
I then started adding 10-15 seconds per plunge.
The benefits seemed mostly anecdotal, but I did enjoy the way I felt afterwards.
It sure as heck got the endorphins flowing!
You felt almost “buzzed up” afterwards, so I kept plunging after my sauna.
Eventually, I had gotten to 2 minutes and 45 seconds.
The next step was 3 minutes in the plunge.
On a Wednesday, I did my normal leg day routine.
I walked my 2-3 miles.
I did my 20 minutes in the sauna (at 180 degrees).
I felt great.
No issues.
Time for my 3 minute cold plunge…
I made it the full, 3 minutes.
But once I got out of the cold plunge, I immediately got extremely dizzy and lightheaded, like I was going to pass out.
I sat down on the cold tiles.
I felt horrible.
All the blood had rushed out of my face and extremities.
The lifeguards came over to check on me.
They gave me electrolytes and water.
I slowly started to feel a bit better.
After about 20 minutes, I was able to gather myself, and head home.
But even once I got home, I didn’t feel right.
My heart rate was elevated, and I kept getting dizzy every time I stood up.
I was starting to get worried – so I asked my wife to take me to the ER.
At the ER, I was diagnosed with an atrial fibrillation – an “afib”.
Essentially, my heart beat was erratic, elevated, and not in its normal rhythm.
For 8 hours, they attempted to slow my heart rate down with medicine.
That didn’t work, though, so ultimately, they performed a cardioversion on me.
That’s where you get shocked with the paddles to “kickstart” your heart.
Luckily, the cardioversion worked, and my heart immediately went back into a normal, “sinus rhythm”.
My heart rate dropped back down to the 50-60 range.
And I immediately felt better as well.
Exhausted from the ordeal, but better.
I had x-rays as well as an ultrasound performed on my heart.
Everything was perfect.
There didn’t appear to be any issues, or any damage.
The doctors think this was a singular event caused by the cold plunge.
Drastic changes in temperature put a lot of stress on the heart; and going from 180 degrees in the sauna to 45 degrees in the cold plunge wasn’t the best idea.
I was given some medicine in case this were to ever happen again, and instructed to stay far away from the cold plunge moving forward.
10-4 Doc, you’d better believe it…
I was shocked a simple cold plunge caused a reaction like this.
I have perfect health.
RHR in the 50’s.
Blood pressure under 120/80.
Body fat under 15%.
I lift 5 days per week.
I walk 8-10k steps per day.
I eat clean and healthy, and don’t drink excessively.
No drugs.
No PED’s.
No testosterone.
Nothing.
And a 3 minute dip into the cold plunge was able to “one-shot” me to the ER with a newly discovered heart condition.
I’m a libertarian by nature, but I want to warn you – DO NOT do excessively long cold plunges.
It’s scary to think what could have happened to me if I wasn’t in tip-top shape.
I hope you heed this warning – this is one of those situations where the endorphins just aren’t worth it.
I did make those hospital scrubs look good though… LOL…
I currently have a few spots open on my personal, 1:1 roster for coaching.
I team up closely with my 1:1 clients and we work together on an individualized approach for success.
To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.
Looking forward to speaking with you.
More AF Content From Around the Web:
An hour of weights + an hour of walking on the treadmill burns 400 calories, tops.
Drink a smoothie after your workout, and you just ate back all the calories you burned.
See why you need to mind your diet?
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
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