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In today's fast-paced world, stress is something almost all of us experience, sometimes daily. Whether it’s a pile of emails, looming deadlines, or pressure to try and balance a career with being a mother and a wife, it’s hard to find a working woman who doesn’t at some point feel the tension mounting.
You’ve probably heard that sunshine, self-care and exercise can help you beat stress, but do you know why that works? Let’s start there before we get into the stress busting tips we have for you.
The Science of Stress Relief
The simple explanation is this: exercise releases endorphins, often referred to as the body's natural mood elevators, and these neurotransmitters play a crucial role in reducing stress perception and enhancing overall mood. The best part is that it doesn’t matter if you’re killing it on the weight machine, blasting through a high-intensity interval workout, or leaning into a recovery day activity like yoga, all of those release endorphins. That’s why a stressful day can often be overcome with a great workout. The endorphins can scientifically balance out the stress.
Mindfulness in Motion
Exercise can also take work off your mind. As simple as that seems, concentrating on form during a strength training session, or breathing through a challenging yoga pose, forces you to focus on something else. You’re practicing mindfulness and reaping the benefits of it without even having to think about it! It’s like moving meditation, and gives you a refreshing break from the demands of working life.
Confidence Through Achievement
Here’s something you may not even have been looking for, but you’ll reap the benefits anyways. The psychological benefits of exercise can improve self-esteem and confidence. Setting and achieving fitness goals, whether it's increasing workout intensity or mastering a new skill, creates a sense of accomplishment that can permeate other areas of life, including the workplace. This increased confidence can be particularly valuable when facing challenging professional tasks or high-pressure situations.
The Sleep Connection
The power of good sleep goes without saying, and we aren’t the only ones telling you that sleep is linked to overall health and wellness in a much larger way than just helping you beat stress. The relationship between exercise and improved sleep quality is well-documented. Regular physical activity can lead to more restful and efficient sleep patterns, which are crucial for stress management and cognitive function. Well-rested individuals are typically better equipped to handle workplace challenges and maintain emotional equilibrium throughout the day.
Cognitive Enhancement
Perhaps most intriguingly, research suggests that exercise can directly improve brain function. Regular physical activity has been linked to enhanced concentration, sharper memory, and increased creativity – all valuable assets in any professional setting. This cognitive boost not only aids in stress management but can also contribute to improved overall work performance.
Now, the Big Question: Where Do You Find the Time?
If you’ve gotten this far in the article, you’re probably waiting for the answer to the big question of all working women: where do you find the time? Strategies such as early morning workouts, active lunch breaks, or transforming the daily commute into an opportunity for physical activity can help overcome time constraints.
The bottom line is that you have to be intentional about making it a priority. You also have to do what works for you. Your neighbor may be someone who sets the alarm at 5:00 a.m. and hits the gym or does a workout at home first thing in the morning; but you may be dragging yourself there if you try it, and even more tired by lunch. Or, your schedule may be open in the evening but busy in the morning getting the kids off to school while getting yourself out the door to work.
Schedule your workouts for different times and really see which time works best.
Virtual fitness subscriptions are also popular right now for working women because of the convenience they provide; your workout, a coach, a meal plan and recipe is all right in the palm of your hand. You don’t have to go anywhere, spend extra money, or research effective workout moves. FASTer Way to Fat Loss has a 6-Week New Client Program as well as a monthly VIP membership that includes app access with tacking elements so you can keep up with fasting and water intake; daily new workouts so there’s no guesswork on your part; meal plans that are strategically paired with your workout to maximize fat loss and access to the fully licensed trainers and professionals who provide additional education, training and are available for personal support. Even better, these workouts are 30 minutes or less, and so are most of the meals!
Other Ways to Beat Stress
While regular exercise forms a cornerstone of stress management, working women can benefit from additional strategies to alleviate tension throughout their workday. Here are some other ideas:
1. Mindful Breathing: Incorporate brief breathing exercises into your daily routine. The 4-7-8 technique (inhale for 4 counts, hold for 7, exhale for 8) can be discreetly performed at your desk, providing quick stress relief during hectic moments.
2. Desk Stretches: Simple stretches like neck rolls, shoulder shrugs, and seated spinal twists can help release physical tension accumulated from prolonged sitting. These can be easily integrated into your workday without disrupting productivity.
3. Time Blocking: Utilize time management techniques such as the Pomodoro method (25 minutes of focused work followed by a 5-minute break) to maintain productivity while ensuring regular mental breaks.
4. Digital Detox: Designate specific times to disconnect from email and work-related notifications. This boundary-setting practice can significantly reduce stress and improve work-life balance.
5. Power Posing: Research suggests that adopting expansive, confident postures for just two minutes can lower cortisol levels and increase feelings of power and tolerance for risk.
6. Gratitude Practice: Take a few moments each day to jot down three things you're grateful for. This simple act can shift focus from stressors to positive aspects of your life and work.
7. Aromatherapy: Keep a small bottle of lavender or peppermint essential oil at your desk. A quick inhalation can provide calming or energizing effects, depending on your needs.
8. Hydration: Maintain proper hydration throughout the day. Even mild dehydration can exacerbate feelings of stress and fatigue. Don’t forget, when hydrating, it’s important to choose a product like FASTer Way Hydration that incorporates five critical electrolytes, including potassium. Water only is not hydrating!
9. Cognitive Reframing: Practice reframing stressful situations. Ask yourself, "What can I learn from this?" or "How might I view this differently?" to promote a growth mindset.
10. Social Connection: Foster positive relationships with colleagues. Brief, supportive interactions can boost mood and reduce stress levels.
These strategies, when combined with regular exercise, create a comprehensive approach to stress management for the working woman. By integrating these techniques into daily routines, professionals can cultivate resilience and maintain peak performance, even in high-pressure environments.
In the pursuit of professional success and personal well-being, regular physical activity may well be the secret weapon many are seeking. It's an investment not just in physical health, but in mental resilience, cognitive function, and overall quality of life.
Consistency is key in reaping the stress-relief benefits of exercise. Even short, regular sessions of 15-30 minutes can yield significant results when maintained over time. The goal is to create a sustainable routine that complements, rather than competes with, professional responsibilities.
As the lines between work and personal life continue to blur in our modern world, the importance of stress management techniques becomes increasingly crucial. Exercise, with its myriad of mental and physical benefits, stands out as a particularly effective tool in this regard.
To join the FASTer Way 6-Week New Client Program, click here.
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
In today's fast-paced world, stress is something almost all of us experience, sometimes daily. Whether it’s a pile of emails, looming deadlines, or pressure to try and balance a career with being a mother and a wife, it’s hard to find a working woman who doesn’t at some point feel the tension mounting.
You’ve probably heard that sunshine, self-care and exercise can help you beat stress, but do you know why that works? Let’s start there before we get into the stress busting tips we have for you.
The Science of Stress Relief
The simple explanation is this: exercise releases endorphins, often referred to as the body's natural mood elevators, and these neurotransmitters play a crucial role in reducing stress perception and enhancing overall mood. The best part is that it doesn’t matter if you’re killing it on the weight machine, blasting through a high-intensity interval workout, or leaning into a recovery day activity like yoga, all of those release endorphins. That’s why a stressful day can often be overcome with a great workout. The endorphins can scientifically balance out the stress.
Mindfulness in Motion
Exercise can also take work off your mind. As simple as that seems, concentrating on form during a strength training session, or breathing through a challenging yoga pose, forces you to focus on something else. You’re practicing mindfulness and reaping the benefits of it without even having to think about it! It’s like moving meditation, and gives you a refreshing break from the demands of working life.
Confidence Through Achievement
Here’s something you may not even have been looking for, but you’ll reap the benefits anyways. The psychological benefits of exercise can improve self-esteem and confidence. Setting and achieving fitness goals, whether it's increasing workout intensity or mastering a new skill, creates a sense of accomplishment that can permeate other areas of life, including the workplace. This increased confidence can be particularly valuable when facing challenging professional tasks or high-pressure situations.
The Sleep Connection
The power of good sleep goes without saying, and we aren’t the only ones telling you that sleep is linked to overall health and wellness in a much larger way than just helping you beat stress. The relationship between exercise and improved sleep quality is well-documented. Regular physical activity can lead to more restful and efficient sleep patterns, which are crucial for stress management and cognitive function. Well-rested individuals are typically better equipped to handle workplace challenges and maintain emotional equilibrium throughout the day.
Cognitive Enhancement
Perhaps most intriguingly, research suggests that exercise can directly improve brain function. Regular physical activity has been linked to enhanced concentration, sharper memory, and increased creativity – all valuable assets in any professional setting. This cognitive boost not only aids in stress management but can also contribute to improved overall work performance.
Now, the Big Question: Where Do You Find the Time?
If you’ve gotten this far in the article, you’re probably waiting for the answer to the big question of all working women: where do you find the time? Strategies such as early morning workouts, active lunch breaks, or transforming the daily commute into an opportunity for physical activity can help overcome time constraints.
The bottom line is that you have to be intentional about making it a priority. You also have to do what works for you. Your neighbor may be someone who sets the alarm at 5:00 a.m. and hits the gym or does a workout at home first thing in the morning; but you may be dragging yourself there if you try it, and even more tired by lunch. Or, your schedule may be open in the evening but busy in the morning getting the kids off to school while getting yourself out the door to work.
Schedule your workouts for different times and really see which time works best.
Virtual fitness subscriptions are also popular right now for working women because of the convenience they provide; your workout, a coach, a meal plan and recipe is all right in the palm of your hand. You don’t have to go anywhere, spend extra money, or research effective workout moves. FASTer Way to Fat Loss has a 6-Week New Client Program as well as a monthly VIP membership that includes app access with tacking elements so you can keep up with fasting and water intake; daily new workouts so there’s no guesswork on your part; meal plans that are strategically paired with your workout to maximize fat loss and access to the fully licensed trainers and professionals who provide additional education, training and are available for personal support. Even better, these workouts are 30 minutes or less, and so are most of the meals!
Other Ways to Beat Stress
While regular exercise forms a cornerstone of stress management, working women can benefit from additional strategies to alleviate tension throughout their workday. Here are some other ideas:
1. Mindful Breathing: Incorporate brief breathing exercises into your daily routine. The 4-7-8 technique (inhale for 4 counts, hold for 7, exhale for 8) can be discreetly performed at your desk, providing quick stress relief during hectic moments.
2. Desk Stretches: Simple stretches like neck rolls, shoulder shrugs, and seated spinal twists can help release physical tension accumulated from prolonged sitting. These can be easily integrated into your workday without disrupting productivity.
3. Time Blocking: Utilize time management techniques such as the Pomodoro method (25 minutes of focused work followed by a 5-minute break) to maintain productivity while ensuring regular mental breaks.
4. Digital Detox: Designate specific times to disconnect from email and work-related notifications. This boundary-setting practice can significantly reduce stress and improve work-life balance.
5. Power Posing: Research suggests that adopting expansive, confident postures for just two minutes can lower cortisol levels and increase feelings of power and tolerance for risk.
6. Gratitude Practice: Take a few moments each day to jot down three things you're grateful for. This simple act can shift focus from stressors to positive aspects of your life and work.
7. Aromatherapy: Keep a small bottle of lavender or peppermint essential oil at your desk. A quick inhalation can provide calming or energizing effects, depending on your needs.
8. Hydration: Maintain proper hydration throughout the day. Even mild dehydration can exacerbate feelings of stress and fatigue. Don’t forget, when hydrating, it’s important to choose a product like FASTer Way Hydration that incorporates five critical electrolytes, including potassium. Water only is not hydrating!
9. Cognitive Reframing: Practice reframing stressful situations. Ask yourself, "What can I learn from this?" or "How might I view this differently?" to promote a growth mindset.
10. Social Connection: Foster positive relationships with colleagues. Brief, supportive interactions can boost mood and reduce stress levels.
These strategies, when combined with regular exercise, create a comprehensive approach to stress management for the working woman. By integrating these techniques into daily routines, professionals can cultivate resilience and maintain peak performance, even in high-pressure environments.
In the pursuit of professional success and personal well-being, regular physical activity may well be the secret weapon many are seeking. It's an investment not just in physical health, but in mental resilience, cognitive function, and overall quality of life.
Consistency is key in reaping the stress-relief benefits of exercise. Even short, regular sessions of 15-30 minutes can yield significant results when maintained over time. The goal is to create a sustainable routine that complements, rather than competes with, professional responsibilities.
As the lines between work and personal life continue to blur in our modern world, the importance of stress management techniques becomes increasingly crucial. Exercise, with its myriad of mental and physical benefits, stands out as a particularly effective tool in this regard.
To join the FASTer Way 6-Week New Client Program, click here.
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
Stress-Busting Workouts for Working Women
In today's fast-paced world, stress is something almost all of us experience, sometimes daily. Whether it’s a pile of emails, looming deadlines, or pressure to try and balance a career with being a mother and a wife, it’s hard to find a working woman who doesn’t at some point feel the tension mounting.
You’ve probably heard that sunshine, self-care and exercise can help you beat stress, but do you know why that works? Let’s start there before we get into the stress busting tips we have for you.
The Science of Stress Relief
The simple explanation is this: exercise releases endorphins, often referred to as the body's natural mood elevators, and these neurotransmitters play a crucial role in reducing stress perception and enhancing overall mood. The best part is that it doesn’t matter if you’re killing it on the weight machine, blasting through a high-intensity interval workout, or leaning into a recovery day activity like yoga, all of those release endorphins. That’s why a stressful day can often be overcome with a great workout. The endorphins can scientifically balance out the stress.
Mindfulness in Motion
Exercise can also take work off your mind. As simple as that seems, concentrating on form during a strength training session, or breathing through a challenging yoga pose, forces you to focus on something else. You’re practicing mindfulness and reaping the benefits of it without even having to think about it! It’s like moving meditation, and gives you a refreshing break from the demands of working life.
Confidence Through Achievement
Here’s something you may not even have been looking for, but you’ll reap the benefits anyways. The psychological benefits of exercise can improve self-esteem and confidence. Setting and achieving fitness goals, whether it's increasing workout intensity or mastering a new skill, creates a sense of accomplishment that can permeate other areas of life, including the workplace. This increased confidence can be particularly valuable when facing challenging professional tasks or high-pressure situations.
The Sleep Connection
The power of good sleep goes without saying, and we aren’t the only ones telling you that sleep is linked to overall health and wellness in a much larger way than just helping you beat stress. The relationship between exercise and improved sleep quality is well-documented. Regular physical activity can lead to more restful and efficient sleep patterns, which are crucial for stress management and cognitive function. Well-rested individuals are typically better equipped to handle workplace challenges and maintain emotional equilibrium throughout the day.
Cognitive Enhancement
Perhaps most intriguingly, research suggests that exercise can directly improve brain function. Regular physical activity has been linked to enhanced concentration, sharper memory, and increased creativity – all valuable assets in any professional setting. This cognitive boost not only aids in stress management but can also contribute to improved overall work performance.
Now, the Big Question: Where Do You Find the Time?
If you’ve gotten this far in the article, you’re probably waiting for the answer to the big question of all working women: where do you find the time? Strategies such as early morning workouts, active lunch breaks, or transforming the daily commute into an opportunity for physical activity can help overcome time constraints.
The bottom line is that you have to be intentional about making it a priority. You also have to do what works for you. Your neighbor may be someone who sets the alarm at 5:00 a.m. and hits the gym or does a workout at home first thing in the morning; but you may be dragging yourself there if you try it, and even more tired by lunch. Or, your schedule may be open in the evening but busy in the morning getting the kids off to school while getting yourself out the door to work.
Schedule your workouts for different times and really see which time works best.
Virtual fitness subscriptions are also popular right now for working women because of the convenience they provide; your workout, a coach, a meal plan and recipe is all right in the palm of your hand. You don’t have to go anywhere, spend extra money, or research effective workout moves. FASTer Way to Fat Loss has a 6-Week New Client Program as well as a monthly VIP membership that includes app access with tacking elements so you can keep up with fasting and water intake; daily new workouts so there’s no guesswork on your part; meal plans that are strategically paired with your workout to maximize fat loss and access to the fully licensed trainers and professionals who provide additional education, training and are available for personal support. Even better, these workouts are 30 minutes or less, and so are most of the meals!
Other Ways to Beat Stress
While regular exercise forms a cornerstone of stress management, working women can benefit from additional strategies to alleviate tension throughout their workday. Here are some other ideas:
1. Mindful Breathing: Incorporate brief breathing exercises into your daily routine. The 4-7-8 technique (inhale for 4 counts, hold for 7, exhale for 8) can be discreetly performed at your desk, providing quick stress relief during hectic moments.
2. Desk Stretches: Simple stretches like neck rolls, shoulder shrugs, and seated spinal twists can help release physical tension accumulated from prolonged sitting. These can be easily integrated into your workday without disrupting productivity.
3. Time Blocking: Utilize time management techniques such as the Pomodoro method (25 minutes of focused work followed by a 5-minute break) to maintain productivity while ensuring regular mental breaks.
4. Digital Detox: Designate specific times to disconnect from email and work-related notifications. This boundary-setting practice can significantly reduce stress and improve work-life balance.
5. Power Posing: Research suggests that adopting expansive, confident postures for just two minutes can lower cortisol levels and increase feelings of power and tolerance for risk.
6. Gratitude Practice: Take a few moments each day to jot down three things you're grateful for. This simple act can shift focus from stressors to positive aspects of your life and work.
7. Aromatherapy: Keep a small bottle of lavender or peppermint essential oil at your desk. A quick inhalation can provide calming or energizing effects, depending on your needs.
8. Hydration: Maintain proper hydration throughout the day. Even mild dehydration can exacerbate feelings of stress and fatigue. Don’t forget, when hydrating, it’s important to choose a product like FASTer Way Hydration that incorporates five critical electrolytes, including potassium. Water only is not hydrating!
9. Cognitive Reframing: Practice reframing stressful situations. Ask yourself, "What can I learn from this?" or "How might I view this differently?" to promote a growth mindset.
10. Social Connection: Foster positive relationships with colleagues. Brief, supportive interactions can boost mood and reduce stress levels.
These strategies, when combined with regular exercise, create a comprehensive approach to stress management for the working woman. By integrating these techniques into daily routines, professionals can cultivate resilience and maintain peak performance, even in high-pressure environments.
In the pursuit of professional success and personal well-being, regular physical activity may well be the secret weapon many are seeking. It's an investment not just in physical health, but in mental resilience, cognitive function, and overall quality of life.
Consistency is key in reaping the stress-relief benefits of exercise. Even short, regular sessions of 15-30 minutes can yield significant results when maintained over time. The goal is to create a sustainable routine that complements, rather than competes with, professional responsibilities.
As the lines between work and personal life continue to blur in our modern world, the importance of stress management techniques becomes increasingly crucial. Exercise, with its myriad of mental and physical benefits, stands out as a particularly effective tool in this regard.
To join the FASTer Way 6-Week New Client Program, click here.
