Cold Plunges/ Showers | Konjo

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KONJO Program

Introduction

Introduction (0:55)
Whats next? (1:03)
Helpful Tips Recommendations (1:04)
Congrats For Signing Up (0:22)

Building Discipline

Building Discipline (3:40)
Worksheet
Knowledge Check

Goals

Introduction to Goals (1:02)
Why Do We Need Goals (1:11)
Types of Goals (0:59)
Dreams To Reality (2:30)
Worksheet
Knowledge Check

Daily Routines

Daily Schedule Intro (0:38)
Daily Routines (0:54)
Morning Routine (4:27)
Afternoon Routine (1:27)
Evening Routine (4:38)
Bedtime Routine (2:57)
Worksheet
Knowledge Check

1st Flow Hour

1st Hour- Flow Hour (1:01)
1st Hour - Why? (1:04)

BMG

Introduction (1:00)
Body (2:52)
Mind (3:10)
Growth (2:51)
Growth Value (1:22)
Flexibility (2:34)
Conclusion (0:53)
Worksheet
Knowledge Check

The High Impact Hour

Introduction (1:08)
Key Points (2:48)
Benefits (1:58)
Examples (1:48)
Implementation (3:36)
Worksheet

Mastering Productivity

Introduction (0:49)
50-10 Technique (1:24)
90-30 Technique (1:23)
Which technique to Use? (2:34)

Flow State

Introduction (3:29)
Key Characteristics (6:52)
How To Get Into Flow (1:39)
Prep the Night Before (1:35)
Challenge-Skill Balance (1:26)
Minimize Distractions (2:38)
Peak Productivity Times (1:34)
Time Management Techniques (0:47)
Pre-Flow Ritual (1:24)
Immediate Feedback (1:53)
Fuel Your Mind: Diet (0:54)
Flow Blockers (2:48)
Flow Assessment

Sleep and Recovery

Introduction (2:27)
How To (0:32)
Diet (1:05)
Physical (1:02)
Mental (1:04)
Closure (0:32)

Acquiring a New Skill

Acquiring a New Skill (2:45)

Nutrition

Disclaimer (0:18)
Fueling Your Body and Mind (1:08)
Nourish Your Body the Right Way (1:41)
Avoid Processed Foods (1:28)
Mind Your Macronutrients (2:10)
Chrono-Nutrition: Disclaimer (0:20)
Chrono-Nutrition: Timing is Everything (0:53)
Chrononutrition: Key Concepts (2:22)
Chrononutrition: Benefits (1:47)
Chrononutrition: Summary (0:45)

Fitness and Wellbeing

Introduction (2:24)
Benefits (2:05)
Adapting Fitness to Personal Schedules (3:22)
Examples of Ways to Get Moving (0:27)
HIIT & Strength Training (1:38)
Yoga (1:05)
Walking (1:08)
Stretching (1:04)
Meditation (2:40)
Cold Plunges/ Showers (0:15)
Benefits of Cold Showers (2:03)
Benefits of Cold Plunges (2:09)

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Cold Plunges/ Showers

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