Free Workbook · Cold

Build Your First Cold Plunge Habit in 14 Days

A practical workbook designed to help beginners build a lasting cold exposure routine, without extremes or guesswork.

Who It's For

  • Curious about cold exposure
  • Never done it consistently
  • Want more energy
  • Interested in recovery
  • Thinking about buying a plunge

What You'll Learn

  • How to start safely
  • A full 14-day protocol
  • Weekly trackers
  • Common mistakes to avoid
  • Choosing the right setup
Written By

Tina Marolt

Former professional soccer player, five countries, one national team. Cold exposure came into her routine through real recovery work, not trend-chasing.

She founded Marterra Elements to make that same recovery accessible to everyday life, not just professional athletes.

What's Inside

Everything you need to actually finish, not just start, including what to do the moment it gets hard.

Overcoming Roadblocks
14-Day Protocol
Weekly Tracker
Founder's Story