Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
This week, we delve into a critical aspect that often goes unnoticed in our fitness journey: the impact of stress on health and fitness. Stress, whether it’s from work, personal life, or even the pressure we put on ourselves, can significantly hinder our progress towards our health and fitness goals.
That’s exactly how this FitTRAC member was feeling too, so he wanted to get to the bottom of understanding and managing stress:
“Hey Coach Darren, I’ve been struggling with maintaining my fitness routine and eating habits due to high stress at work. It starts with working long hours and feeling too exhausted for the gym. Then, I find myself stress-eating, mostly junk food, which further demotivates me.
It’s like a vicious cycle.
This has been affecting not just my physical health, but I feel more anxious and less confident. I remember being in better shape and feeling happier when my stress levels were lower.
How does stress directly impact our fitness goals? And what are some effective ways to manage it, so it doesn’t derail our health objectives?”
Identifying triggers of and subsequently managing stress is key to keeping your body and mind in peak condition. Here’s what I shared to this member to help him do just that:
Understand the Stress-Exercise Connection & Using Structured Exercise to Combat It: One must recognize that stress impacts your body’s ability to recover and perform. When stressed, your body produces cortisol, a hormone that can lead to weight gain and muscle breakdown if not managed.
One way to manage and reduce that stress is to maintain regular, structured exercise.
Physical activity increases endorphins, the brain’s feel-good neurotransmitters, and acts as a natural mood lifter. Anotther good thing for you is that FitTRAC routines are especially effective for stress relief, combining moderate-intensity cardiovascular exercise and strength training in a joint-friendly way.
These activities provide a mental break from stress, improve physical fitness, and can be easily incorporated into a weekly schedule.
Prioritize Nutrition, Sleep, and Recovery: Stress can often lead to poor eating habits, but a nutritious diet can actually counteract the impact of stress by strengthening the immune system, stabilizing mood, and reducing blood pressure. Prepare balanced meals with a mix of proteins, whole grains, and vegetables, and stay hydrated with plenty of water.
Stress can also disrupt your sleep patterns, which is crucial for fitness recovery and overall health. Focus on establishing a regular sleep schedule and create a relaxing bedtime routine. Avoid stimulants like caffeine late in the day and consider mindfulness practices like meditation or deep breathing exercises before bed to improve sleep quality.
Develop Healthy Stress-Management Techniques: Instead of turning to food for comfort, try adopting healthier stress-management strategies. This could include mindfulness meditation, spending time outdoors, engaging in hobbies, or even seeking support from friends, family, or professionals.
Remember, managing stress is not just about reducing it but also about changing how you react to it. Developing these skills will not only help in your fitness journey but also improve your overall quality of life.
Stress, unfortunately, is a normal part of the human experience. So hopefully these tips help you to manage your stress to stay on track towards you health and fitness goals!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.