How Stress is Holding You Back and What You Can Do About It 😰 – SHAF Coaching Newsletter

ByJanika

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Happy Humpday – We’re already in February, and the holiday season feels like a distant memory. Routine has likely taken over again, and with it, stress has started creeping back into our daily lives.
We all experience stress, but few people realize just how much it affects their fitness progress. Stress isn’t just a mental burden – it impacts your body in ways that can hinder muscle growth, promote fat storage, and drain your energy levels. Let’s dive into why managing stress is just as important as your workouts and nutrition.

The Science: How Stress Disrupts Your Fitness Goals

1. Cortisol – Your Body’s Stress Hormone

No matter what kind of stress you experience – mental, emotional, or physical – your body reacts the same way: by releasing cortisol. In small doses, cortisol is essential; it mobilizes energy, sharpens focus, and prepares your body to respond to challenges. But when stress becomes chronic, cortisol remains elevated for too long, leading to:

  • Muscle breakdown, making it harder to gain strength and recover
  • Increased fat storage, particularly around the belly
  • Disrupted sleep, which affects recovery, metabolism, and mental performance
  • Weakened immune function, leaving you more vulnerable to illness

When your body is in a constant “fight-or-flight” mode, your parasympathetic nervous system (responsible for relaxation and recovery) is suppressed. This not only makes you feel more anxious and fatigued but also directly slows down your progress in the gym.

2. Stress and Its Impact on Training & Fat Loss

If you’re feeling stuck in your fitness journey despite doing everything right, stress could be the missing piece. Chronic stress can:

  • Reduce training efficiency by making you feel fatigued and sluggish
  • Slow down fat loss by increasing cravings for high-calorie foods while encouraging fat storage
  • Impair recovery by keeping your nervous system overstimulated, making it harder for your muscles to repair and grow

Neurologically, stress can also affect brain function. Memory issues, lack of focus, and poor sleep are all common when cortisol levels remain high. Without proper stress management, your body and mind struggle to function at their best.

How to Reduce Stress and Maximize Your Fitness Results

✅ Prioritize Sleep – Poor sleep raises cortisol and makes recovery harder. Aim for 7-9 hours per night.
✅ Manage Training Intensity – If stress levels are high, consider adding recovery sessions into your training plan like a yoga session.
✅ Breathe & Meditate – Deep breathing and mindfulness exercises help regulate cortisol.
✅ Eat Nutritious, Balanced Meals – A stable diet with enough protein and whole foods keeps your body resilient.
✅ Take Active Breaks – Physical movement helps release tension and counteracts stress hormones.
✅ Eliminate Stressors Where Possible – Small lifestyle changes (like better time management) can make a big difference.

Need Help Managing Stress While Staying Fit?

If stress is slowing you down and you’re struggling to balance fitness with a busy lifestyle, I’m here to help! Let’s work together to integrate fitness into your life in a way that reduces stress rather than adds to it.

📅 Sign up for a free strategy session below—let’s create a plan that works for you.

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You need help managing your training and your stress level?
Then sign up for a free consultation. You can find the link below on the black icon or HERE. 🖤

Happy Lift,

Janika

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