If I could wave a magic wand over the 2,000 clients I’ve seen over the course of 16 years, it would be to fix their stress. I would give them the tools to gain resilience in the face of stressful situations and circumstances.This too is another reason I quit being (just) a personal trainer. Without stress resilience practices, I’ve watched over 1,000 women toil in and out of the gym, lose weeks (literally) of sleep, go on and off of every diet, and become consumed with the interminable treadmill of weight loss programs.The basics: stress is your body's reaction when it feels threatened in some way. When your body is stressed, its own “first responder,” the hormone cortisol, goes to work to relieve your heart and soul of the strain on your body. Cortisol, also known as your “stress hormone” is made by your adrenal glands -- two small glands that sit on top of your kidneys. Along with helping you respond to stress, it also plays a key role in other functions, including how your body breaks down carbohydrates, lipids, and proteins.

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  So, in busy Alexandria woman speak, your body is treating your lengthy “to do” list, your lack of conscious breathing, and your infinite list of “wants” as threats to your health just like it would a fall from a tall building. It sets off a reaction it was built to conduct when you were truly threatened by predators and other aggressors. Yet, now it is doing it when your kid gets a B- or when you can’t control an outcome – like coronavirus.Below are the next three of ten practices you can start today to continue to get your wellness back on track. They will help you in the moment and also overall lead to greater perspective. You can always get a consult with me to find others that work for you here. 

4. Make Sleep a Non-negotiable Top Priority

Adequate and quality sleep is foundational, like breathing, to your stress reduction. Getting seven to nine hours of quality sleep per night is essential. The body was made to get up with the rising of the sun and fall asleep with the setting of it. Yet, due to modern life, we are now asking so much more from our bodies, pushing them well beyond how we were wired.  Anyone who regularly gets less than six hours per night of sleep has an elevated risk of depression, psychosis, stroke, obesity, diabetes, and weight gain. Sleeping fewer than seven hours can make you three times more likely to get sick. Lack of sleep suppresses the immune system and makes you more reactive.Sleep leads to greater intelligence and is also an indicator of your ability to respond instead of react to daily stress. Without adequate and quality sleep, your brain is less productive and less able to manage emotions – and emotional eating.Tips:

• • Set the environment in your bedroom: cool, dark, quiet
• • Schedule your “reverse alarm” one hour before bed
• • Establish an iron-clad bedtime routine

5. Exercise 30 Minutes a Day

Alexandria Wellness should be very proud: over 95% of our members are staying strong with us, despite being homebound by corona.You already know regular exercise tends to lead to a longer, healthier life. Yet, did you know why it is a huge stress reliever? Physical activity improves your body’s ability to use oxygen and improves blood flow and increases your “happy” hormone serotonin.  This has a wonderful impact on your most important organ: your brain. It helps your brain produce “endorphins,” the feel-good neurotransmitters responsible for that famous “runners high.” Admit it: exercise, for the short term at least, takes your mind off your worries. Tips:

• • Set a weekly schedule for your exercise
• • Find a “fitness friend” or buddy who will hold you accountable
• • Start your day with the 5 Minute Flow. Go crazy and keep going to 10, 20, and 30 minutes and you’ll reach your daily goal!

6. Cure Your “Hurry Sickness” and Massive “To Do” List

Being in a hurry has, even previous to the coronavirus, become its own epidemic among women. Aiming to accomplish too many things in one day leads your brain to be on high alert – and stressed. Being in a hurry places greater stress on your brain – therefore your body and your ability to respond to unanticipated circumstances. A hurry triggers your brain to churn out cortisol – again when it really isn’t necessary. Cortisol leads to weight gain, pure and simple.To cure the hurry, a structured schedule is key. Therefore, nothing is really done in a hurry because it is planned.Tips

• • Create a daily and a weekly schedule – including your “to do” list items that you follow (stay tuned for my next series on how your calendar can actually hold you back from fat loss)
• • Include travel time to all appointments, even if on foot

 I hope these three strategies and the tips to achieve them help you to gain the confidence in your mind, body, and spirit. Stay tuned for part three which will include my final four strategies and tips to reduce stress.If you have any questions about how to achieve them even further, schedule a free consult with me here.