How Stress Affects Weight Gain and Fitness Levels

 HOW STRESS AFFECTS WEIGHT GAIN AND FITNESS LEVELS

Issue #32
Happy Thursday!

In this edition, we go in-depth about how stress affects your weight and fitness levels. Understanding the link between stress and your body can empower you to make better choices and find effective strategies to manage both. From practical tips to valuable insights, we’ve got you covered. We hope you enjoy this read and find it helpful!

QUOTE TO CONSIDER

"Stress is part of life, but how we handle it can make all the difference for our health and happiness."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🥑 Nutrition: Here are some foods that can help manage stress:

1. Leafy Greens (Spinach, kale) – High in magnesium to regulate cortisol and ease anxiety.

2. Fatty Fish (Salmon, mackerel) – Rich in omega-3s to lower cortisol and reduce anxiety.

3. Berries (Blueberries, strawberries) – Packed with antioxidants and vitamin C to boost mood.

4. Nuts and Seeds (Almonds, walnuts) – Contain healthy fats and magnesium for better brain health and mood.

5. Dark Chocolate – Flavonoids help lower cortisol and improve mood. Eat in moderation.

6. Oats – Fiber and complex carbs stabilize blood sugar and support mood.

7. Herbal Teas (Chamomile, peppermint) – Have calming effects to reduce anxiety and improve sleep.

8. Avocados – Healthy fats and potassium help reduce stress hormones.

Add these to your diet to help keep stress levels down and your mood up!

COACH EMMA
Certified Personal Trainer

📌 Advice: Before reaching for a snack, take a quick pause and ask yourself a few honest questions: "Am I really hungry right now?", "How will this food make me feel later?", and "Is there a healthier option I could choose instead?" This simple check-in can help you stay mindful and make better choices, especially when stress drives you to snack.

WORKOUT OF THE WEEK

♠️ DECK OF CARDS WORKOUT GAME
Summer Fitness Series

Objective: Complete various exercises based on the cards drawn to get active and have fun. Suitable for indoor and outdoor play, and great for families of all ages.

Materials:

• A standard deck of playing cards

• Space to exercise (a room or an outdoor area)

Setup:

1. Shuffle the deck of cards.

2. Decide on a workout area where everyone has enough space to perform the exercises safely.

Instructions:

1. Assign Exercises to Suits:

   • Hearts: Jumping Jacks

   • Diamonds: Squats

   • Clubs: Push-ups (or modified push-ups for younger players)

   • Spades: High Knees

2. Assign Numbers to Reps:

   • 2-10: Perform the exercise based on the number of reps (e.g., 2 = 2 reps, 5 = 5 reps, etc.)

   • Face Cards (J, Q, K):

     • Jack: 10 Jumping Jacks

     • Queen: 15 Squats

     • King: 20 Push-ups

   • Ace: Choose any exercise from the list and perform 30 seconds of it.

3. Game Play:

   • Players take turns drawing a card from the deck.

   • Perform the exercise and the number of reps or duration shown on the card.

   • Continue drawing cards and exercising until the deck is finished or for a set amount of time.

Tips for A Good Time:

• Encourage everyone to cheer each other on.

• Adjust exercises based on the age and fitness level of participants.

• Make it a friendly competition or just a fun group activity.

FUEL YOUR WEEK

🍨 RASPBERRY SORBET
Summer Recipe Series

Serves: 4

Ingredients:

• 2 cups frozen raspberries

• 2 tbsp honey

• 1 tbsp lemon juice

• 4 tbsp vanilla soy yogurt (e.g., Alpro)

• 4 tbsp water

• Mint leaves, to serve

Instructions:

1. Blend: Blitz the frozen raspberries in a food processor or high-speed blender with the honey, 1 tbsp lemon juice, 4 tbsp vanilla soy yogurt, and 4 tbsp water until smooth.

2. Freeze: Spoon the mixture into a freezer-proof container and freeze for 1 hour.

3. Serve: Scoop out the sorbet into serving glasses, top with mint leaves, and serve immediately.

Note: The ingredients will make approximately 8 scoops of sorbet (2 per serving).

BEYOND THE BENCH

☝️ HOW STRESS AFFECTS WEIGHT GAIN AND FITNESS LEVELS
Why It Matters and How to Manage It

Life is full of stressors—work deadlines, family responsibilities, financial pressures, and more. It’s not surprising that many of us feel overwhelmed at times. But did you know that stress can significantly impact your weight and fitness? Understanding this connection can help you take control and make healthier choices. Let’s break it down:

The Connection Between Stress and Weight Gain:

1. Stress Hormones and Appetite: When you're stressed, your body releases a hormone called cortisol. Elevated cortisol levels can increase your appetite, especially for high-calorie, sugary foods. This is often why you might find yourself reaching for snacks or comfort foods when you're stressed. Essentially, your body is signaling that it needs quick energy to handle the stress.

2. Stress-Induced Emotional Eating: Stress can also lead to emotional eating, where food becomes a way to cope with feelings rather than a necessity for energy. This can result in consuming more calories than you need, contributing to weight gain.

3. Impact on Metabolism: Chronic stress can disrupt your metabolism, making it harder for your body to burn calories efficiently. This means that even if you’re eating the same amount as before, your body might store more of those calories as fat.

The Connection Between Stress and Fitness:

1. Decreased Motivation: Stress can drain your energy and motivation, making it harder to stick to your exercise routine. When you’re overwhelmed, working out might be the last thing on your mind.

2. Physical Impact of Stress: High stress levels can lead to physical symptoms like muscle tension, headaches, and fatigue, which can interfere with your ability to exercise effectively or even want to exercise at all.

3. Sleep Disruption: Stress can affect your sleep quality, and poor sleep can significantly impact your fitness levels. Lack of sleep affects your body’s recovery processes and can make you feel too tired to work out.

Practical Tips for Managing Stress:

1. Prioritize Stress Management:

   • Practice Relaxation Techniques: Incorporate activities like deep breathing exercises, meditation, or yoga into your daily routine. These can help lower cortisol levels and improve your mood.

   • Time Management: Organize your tasks and break them down into manageable chunks to reduce feelings of being overwhelmed.

2. Make Mindful Eating Choices:

   • Healthy Snacks: When stress leads to hunger, opt for healthier snacks like fruits, vegetables, or nuts instead of sugary treats.

   • Balanced Meals: Ensure your meals include a mix of protein, healthy fats, and whole grains to help manage your appetite and energy levels.

3. Stay Active:

   • Find Enjoyable Activities: Choose exercises that you enjoy, whether it’s walking, dancing, or swimming. The more fun it is, the easier it will be to stick with it.

   • Consistency Over Intensity: Aim for regular, moderate exercise rather than trying to do too much at once. Even short, consistent workouts can be beneficial.

4. Improve Sleep Quality:

   • Create a Relaxing Bedtime Routine: Establish a calming pre-sleep routine, like reading a book or taking a warm bath, to help signal your body that it’s time to wind down.

   • Limit Screen Time: Reduce exposure to screens before bed, as the blue light can interfere with sleep.

As humans, stress is an inevitable part of life. The key is learning how to manage and respond to stress effectively. By taking control of your reactions and implementing these strategies, you can minimize its impact on your weight and fitness, leading to a healthier, more balanced life.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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