10 Tips for Less Stress, Better Recovery, and Achieving More Fitness Goals and Results
Living a stress-free life is very challenging today. Even we, who promote and follow a healthy lifestyle, are not immune to it. However, there are many ways to prevent distress from taking over. This article provides you with 10 proven and scientifically backed tips from Personalworkout.
No fitness results? Too little stimulus or too little adaptation!
Always remember: during training, you create the stimulus, but adaptation happens during sleep. If you think you can simply “switch” into a healthy and restful sleep pattern after a day full of cortisol and catecholamines (adrenaline, noradrenaline), you’re mistaken. Stress is not a good companion when it comes to achieving your fitness goals!
The following 10 tips help us and our clients determine whether they are giving their body and mind enough recovery and how to improve this with simple and proven methods.
1. Collect data
We are advocates of a data-driven approach and recommendations based on it. Tracking devices like the Apple Watch or Whoop, as well as smartphones with the right apps, can be valuable tools for achieving better fitness results.
Where tested, we provide recommendations for apps below. An online stress test (German only) can also offer insight into the current situation.
2. Optimize your sleep
As mentioned above, adaptations to the stimuli set during training occur during sleep. Therefore, it is crucial to get enough high-quality sleep. There are now many wearables and apps that analyze your sleep, providing a more objective assessment of its duration and quality. One of the best apps for Apple Watch users is “Autosleep“. For Android, “Sleep as Android” appears to be a good option, though we don’t have direct experience with it (if you do, feel free to share your insights with us).
You can find many great tips on sleep and stress in our downloadable sleep guide (German only).
3. Do breathing exercises or meditate
Deep breathing is one of the simplest and most effective ways to quickly activate the parasympathetic nervous system and increase HRV (more on this below). We recommend practicing it, for example, before falling asleep if it occasionally takes longer. The Apple Watch also offers the “Breathe” app, which guides your breathing rhythm and simultaneously serves as a data source for “HRV4Training” (see below).
A great app for getting started with meditation is “7Mind“.
4. Measure your heart rate variability (HRV)
Impressive data is provided by HeartWatch, which also requires an Apple Watch. It not only differentiates between normal heart rate, heart rate upon waking, and heart rate during sleep, but also tracks the trend of your heart rate variability (HRV), recovery status, and additional metrics such as weight progression, steps, distance, and calories burned.
Apps specialized in heart rate measurement include HRV4Training (available on Google Store and Apple Store) and CameraHRV (available on Google Store and Apple Store). A comparison of these apps with Whoop and HeartWatch does not yield consistent results. However, they all provide a general trend, offering a solid basis for assessing how active your sympathetic nervous system is and, consequently, how acute your stress level is.
In 2021, Marc will also complete the certification as an HRV Professional by Autonom Health, probably the world’s leading provider of heart rate variability training. (Currently, only the exam is missing). Measurements and consultations for analyses can be requested or booked at any time.
5. Move your body
Still one of the best ways to reduce stress and disconnect, all while benefiting from numerous other health-promoting effects. At Personalworkout, you’ll find the right personal trainer for your goals. 🙂
6. Treat yourself to a massage
A good massage is probably one of the best ways to relax. An hour completely without media while giving your muscles the well-deserved treatment – what could be more stress-free?
You can book your preferred appointment with Nadja or Rubén directly via massage@personalworkout.ch.
7. Go to the sauna
You either love it or hate it. At Personalworkout, we have reviewed many studies on the subject, and sauna therapy is one of the most well-researched methods with predominantly positive data for benefiting both body and mind. Infrared saunas are slowly gaining popularity over traditional saunas, as they offer various advantages and only require a standard 230V power outlet.
8. FLOATE
Not yet widely established in Switzerland, but extensively tested by us. Floating in saltwater for an hour in complete darkness takes some getting used to, but it is incredibly relaxing. Thanks to the high magnesium content in the water, it is one of the most effective methods for muscle relaxation.
9. Soak up the sun
The sun has an undeservedly bad reputation. You should expose yourself to sunlight daily for several minutes, with the duration depending on your skin type, without sunscreen. Daylight also helps reset our biorhythm, which is often “shifted.” The app “Lightmeter” measures light intensity in lux. Only from 2000 lux does the body receive the signal that it is daytime. More on this can be found in the blog post on blue light (German only).
Why not associate sunbathing with vacation? Taking at least two weeks of vacation twice a year has the best effect on stress levels.
10. Consider a laboratory test.
Only for blood, urine, stool, and saliva analyses are there still no apps. We recommend these repeatedly to get to the bottom of issues such as sleep, stress, micronutrient deficiencies, and inflammation (which is also stress for the body).
Also: Ausprobieren und deine Favoriten regelmässig in deinen Alltag einbauen. Mehr hilfreiche Tipps um erfolgreich beim Abnehmen Resultate zu erzielen oder andere Fitness Ziele zu erreichen findest Du auch in unserem kostenlosen Lifestyle-Guide. Viel Spass!
So: Try them out and regularly incorporate your favorites into your daily routine. You can find more helpful tips for successfully losing weight or achieving other fitness goals in our free lifestyle guide (German only). Have fun!
SOURCES
- No specific sources. The information is based on training, research, and self-tests conducted over the past few years.
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What Clients Say
«Marc is incredibly motivating and always gets the best out of his clients. Thanks to Marc’s motivation to always give my best, I can also motivate myself better to train alone. My goal was to get fitter. With additional nutrition tips, I’ve lost 11 kg and reduced my waist circumference by 10 cm. Thank you, Marc!»
Nathalie
«I wanted to get fit again, lose weight, reduce fat, and build muscle – we achieved all that. A thousand thanks, Marc; you also managed to bring back my joy for sports.»
Gaby
«Hard but cool! Under Marc’s professional and knowledgeable training guidance, we train hard, but the fun factor isn’t neglected either. The 45-minute workouts are perfectly timed, and if you stick to the given training and nutrition plan, the kilos will drop off by themselves. I lost almost 10 kg! I feel much better and more capable. Want impressive results? Then I can only recommend training with Marc!»
Giancarlo
«I can highly recommend Marc as a personal trainer. Almost without noticing and with little difficulty, he helps you bring out the best in yourself and achieve, even surpass, your goals. Using modern equipment and apps, he motivates you daily to stay on the right track and remain motivated. With his kind and friendly personality, you can’t help but be enthusiastic. Thank you, Marc, for making me feel fit and comfortable in my body again, and I look forward to more successes!»
Jo
„With Marc’s Personal Training and the Hardest30 group courses I was able to gain and maintain valuable core strength and lose 12kg during the pandemic. This was possible thanks to the straightforward adjustment of training plans and outdoor options when inside was not possible. In his friendly and familiar environment it is no problem to keep the motivation and drive to reach new training goals. Also loved his diet tips and tricks as I did not have to change it, but adjust it.”
Benjamin
„Mit dem Ziel ein paar Kilo abzunehmen und mich in meinem Körper fitter und wohler zu fühlen, bin ich zu Personalworkout gegangen. Das abwechslungsreiche Training bei Oli und auch bei Marc und Sofia hat mir immer Spass gemacht, sie haben mich motiviert und gefordert! Es brauchte Disziplin und ein bisschen Geduld von mir, aber auch von Oli und Marc mit mir ????, aber es hat sich definitiv gelohnt! Mit 10 Kilos weniger fühle ich mich viel besser und leistungsfähiger und habe mein Ziel dank der guten Tipps von Marc und Oli erreicht. Vielen Dank!”
Nicole
„Nach mehreren Jahren erfolglosem Abnehmens habe ich mit der 90 Tage Challenge endlich das Richtige gefunden. Mit Marc als Trainer an meiner Seite, hat das ganze umso mehr Spass gemacht. Nach den ersten bemerkbaren Erfolgen stieg die Motivation und ich habe gelernt, dass man oft den Fokus auf die falschen Dinge legt. Am meisten erstaunte mich, wie ich durch Disziplin, ein wenig Sport und gewisse kleine Einschränkungen beim Essen, ich trotzdem abgenommen habe. Mit strengen Trainings, klaren Grenzen und guten Lösungen holt Marc das Beste aus einem raus. Besonders toll finde ich, dass er die Wichtigkeit auf die Gesundheit des Menschen legt. Sein Lob und ab und zu ein Lachen verleiht dem Ganzen eine gewisse Leichtigkeit und macht Spass. Ein Training bei Marc kann ich nur weiterempfehlen! Mit meinem Resultat bin ich sehr happy. Dafür danke ich dir sehr Marc.”
Angelica
„Bevor ich Marc kennengelernt habe, war ich völlig verwirrt wegen den ganzen „Mode-Diäten”, die es mittlerweile auf dem Markt gibt, was ich überhaupt essen kann bzw. darf, um erfolgreich abzunehmen. Selbstverständlich ist jede „Diät” gescheitert, da es zu viele „Verbote” gab. Der Ernährungsplan von Marc ist leicht umsetzbar und auch in Stresssituationen problemlos machbar. Die Trainingseinheiten sind kurz und knackig. Rückblickend auf die letzten paar Monate war es die beste Investition in meine Gesundheit – nicht nur wegen den verlorenen Pfunden, sondern auch wegen vielen anderen positiven Aspekten wie z.B. eine bessere Schlafqualität, höhere Belastbarkeit bzw. mentale Stärke und einige körperlichen Beschwerden sind verschwunden. Egal in welche Richtung euer Ziel ist – mit Marc habt ihr einen kompetenten und zuverlässigen Trainer an eurer Seite, der mit euch den Weg zusammen geht.”
Silke
„Sehr professionell und am Puls der Zeit mit den Trainings- und Ernährungsplänen. Das Training ist hart, macht aber trotzdem Spass und die Resultate lassen nicht lange auf sich warten. Die digitale Unterstützung in Form von state of the art Apps und rascher Antwortzeit bei Fragen sind beeindruckend. So soll’s sein!”
Heinz
What You Get
Support & motivation from professional trainers & a great community
Free workouts & challenges for home & on the go, plus other freebies
Holistic advice with medical analysis & nutrition plan
ADDITIONAL OFFERINGS
Group Training Overview
Gruppentrainings
Fitness Holidays & Health Retreats
Fitness & Health Retreat
Personal Training & Coaching
Personal Training & Coaching
Challenge of the Month
No budget for personal training?
TRAIN FOR FREE WITH US!
Every month anew – the almost legendary challenge trains both strength and cardiovascular equally. Little to no equipment needed! Train wherever you are.
What Clients Say
«Marc is incredibly motivating and always gets the best out of his clients. Thanks to Marc’s motivation to always give my best, I can also motivate myself better to train alone. My goal was to get fitter. With additional nutrition tips, I’ve lost 11 kg and reduced my waist circumference by 10 cm. Thank you, Marc!»
Nathalie
«I wanted to get fit again, lose weight, reduce fat, and build muscle – we achieved all that. A thousand thanks, Marc; you also managed to bring back my joy for sports.»
Gaby
«Hard but cool! Under Marc’s professional and knowledgeable training guidance, we train hard, but the fun factor isn’t neglected either. The 45-minute workouts are perfectly timed, and if you stick to the given training and nutrition plan, the kilos will drop off by themselves. I lost almost 10 kg! I feel much better and more capable. Want impressive results? Then I can only recommend training with Marc!»
Giancarlo
«I can highly recommend Marc as a personal trainer. Almost without noticing and with little difficulty, he helps you bring out the best in yourself and achieve, even surpass, your goals. Using modern equipment and apps, he motivates you daily to stay on the right track and remain motivated. With his kind and friendly personality, you can’t help but be enthusiastic. Thank you, Marc, for making me feel fit and comfortable in my body again, and I look forward to more successes!»
Jo
„With Marc’s Personal Training and the Hardest30 group courses I was able to gain and maintain valuable core strength and lose 12kg during the pandemic. This was possible thanks to the straightforward adjustment of training plans and outdoor options when inside was not possible. In his friendly and familiar environment it is no problem to keep the motivation and drive to reach new training goals. Also loved his diet tips and tricks as I did not have to change it, but adjust it.”
Benjamin
„Mit dem Ziel ein paar Kilo abzunehmen und mich in meinem Körper fitter und wohler zu fühlen, bin ich zu Personalworkout gegangen. Das abwechslungsreiche Training bei Oli und auch bei Marc und Sofia hat mir immer Spass gemacht, sie haben mich motiviert und gefordert! Es brauchte Disziplin und ein bisschen Geduld von mir, aber auch von Oli und Marc mit mir ????, aber es hat sich definitiv gelohnt! Mit 10 Kilos weniger fühle ich mich viel besser und leistungsfähiger und habe mein Ziel dank der guten Tipps von Marc und Oli erreicht. Vielen Dank!”
Nicole
„Nach mehreren Jahren erfolglosem Abnehmens habe ich mit der 90 Tage Challenge endlich das Richtige gefunden. Mit Marc als Trainer an meiner Seite, hat das ganze umso mehr Spass gemacht. Nach den ersten bemerkbaren Erfolgen stieg die Motivation und ich habe gelernt, dass man oft den Fokus auf die falschen Dinge legt. Am meisten erstaunte mich, wie ich durch Disziplin, ein wenig Sport und gewisse kleine Einschränkungen beim Essen, ich trotzdem abgenommen habe. Mit strengen Trainings, klaren Grenzen und guten Lösungen holt Marc das Beste aus einem raus. Besonders toll finde ich, dass er die Wichtigkeit auf die Gesundheit des Menschen legt. Sein Lob und ab und zu ein Lachen verleiht dem Ganzen eine gewisse Leichtigkeit und macht Spass. Ein Training bei Marc kann ich nur weiterempfehlen! Mit meinem Resultat bin ich sehr happy. Dafür danke ich dir sehr Marc.”
Angelica
„Bevor ich Marc kennengelernt habe, war ich völlig verwirrt wegen den ganzen „Mode-Diäten”, die es mittlerweile auf dem Markt gibt, was ich überhaupt essen kann bzw. darf, um erfolgreich abzunehmen. Selbstverständlich ist jede „Diät” gescheitert, da es zu viele „Verbote” gab. Der Ernährungsplan von Marc ist leicht umsetzbar und auch in Stresssituationen problemlos machbar. Die Trainingseinheiten sind kurz und knackig. Rückblickend auf die letzten paar Monate war es die beste Investition in meine Gesundheit – nicht nur wegen den verlorenen Pfunden, sondern auch wegen vielen anderen positiven Aspekten wie z.B. eine bessere Schlafqualität, höhere Belastbarkeit bzw. mentale Stärke und einige körperlichen Beschwerden sind verschwunden. Egal in welche Richtung euer Ziel ist – mit Marc habt ihr einen kompetenten und zuverlässigen Trainer an eurer Seite, der mit euch den Weg zusammen geht.”
Silke
„Sehr professionell und am Puls der Zeit mit den Trainings- und Ernährungsplänen. Das Training ist hart, macht aber trotzdem Spass und die Resultate lassen nicht lange auf sich warten. Die digitale Unterstützung in Form von state of the art Apps und rascher Antwortzeit bei Fragen sind beeindruckend. So soll’s sein!”
Heinz
What You Get
Support & motivation from professional trainers & a great community
Free workouts & challenges for home & on the go, plus other freebies
Holistic advice with medical analysis & nutrition plan
