4 Quick Ways to Beat Stress and Boost Progress

Stress might be stopping your progress, and you don’t even know it.

Do you feel like you're doing everything right—working out, eating healthy—but still not seeing the results you want? Stress could be the reason.

You’re going to the gym, eating well, and following your plan, but you’re stuck. Maybe the scale isn’t moving, you’re feeling tired, or your muscles just aren’t getting stronger. You might even feel sore all the time or take longer to recover between workouts. Sound familiar?

Stress doesn’t just affect your mind—it affects your body too.

When you’re stressed, your body releases a hormone called cortisol. This hormone is helpful in small amounts, but when it stays high for too long (thanks to work, family, and other life stress), it can cause problems. High cortisol can make it harder to lose weight, cause more muscle soreness, and even make you feel tired or sick more often.

Chronic stress also messes with your immune system and digestion, two things that keep your body healthy and strong. So while you may think stress is just in your head, it’s actually holding you back from making progress in the gym.

But don’t worry! You don’t need to spend hours meditating to manage stress.

Here are 4 simple ways to keep stress in check and keep your fitness progress moving:

Get Better Sleep: Aim for 7-9 hours of sleep each night. Try to make bedtime relaxing—dim the lights, avoid screens, and keep your room cool and quiet.
Breathe Deeply: Deep breathing can calm your body in just a few minutes. Try this: Inhale for 4 seconds, hold for 7, and exhale for 8. Repeat until you feel calmer.
Active Recovery: Do light activities like walking, stretching, or yoga on your rest days. This helps reduce stress and keeps you moving without overdoing it.
Laugh More: Laughter lowers stress hormones and makes you feel good. Watch something funny or spend time with friends who make you laugh.

Here at Evexia, we know fitness is more than just working out. It’s about taking care of your whole self.

Our approach helps you build strength while managing stress. With recovery tools like infrared saunas and expert coaching, we help you stay stress-free so you can see the results you want.

~Coach Nick