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3 Tips For Staying Fit, Healthy And Balanced When You Are Tired, Stressed And Busy!

November 13, 2019 By ashley Leave a Comment

Staying calm- north Finchley

Are you a busy person? Do you find yourself juggling the demands of career, family and life in general?

I want to share with you some tips and advice for keeping fit and healthy and help you achieve your health and wellness goals when time isn’t on your side and stress is high!

TIP NUMBER ONE – Work IN not OUT

A long time ago I learnt the important principle that “All stress summates”. What does that mean? It means all stress accumulates. It means that the body perceives all different stressors in the same way. Different types of stressors can be physical, mental, emotional, nutritional are among a few!

Our body does a great job at trying to manage these stressors, and actually, we need stressors. It triggers our body to grow, adapt and stay healthy (A process called Hormesis)

However when these stressors become too high and they become chronic e.g. financial stress, relationship stress, work stress etc. Going to the gym and adding a tonne of physical stress on your body might just be the straw that breaks the camel’s back.

With these high level of stress, all of your important systems critical for restoring homeostasis (balance) are backed up. Fatigue, low energy and poor digestion leading to nutrients not being absorbed and aches/pains can be a common side effect of being chronically stressed and over trained!

What’s the solution?

Reduce some of those other stressors, balance your nervous system so you can work out in a healthy way. Think of it like having a credit card with our energy being the money. When you spend when you are already in a deficit you become overdrawn! This is analogous to being in a deficit with your health. We must pay back in the bank!

These are all great ways to pay back into the bank, balance your nervous system and all other crucial systems for rest and repair.

  • Try a slow gentle yoga class.
  • Cut down your coffee intake for a week (If you NEED it, you haven’t got a healthy relationship and you’re probably out of balance)
  • Do some gentle rhythmic movement at a slow pace focusing on your breath. Movements like the squat, row or slow walking in nature are amazing ways to achieve this.This helps calm your nervous system and increase the pump mechanism that reduces waste and encourages rest and repair. Tai Chi and Qigong are other amazing ways of restoring balance and have been used for millennia.
  • Laugh, watch something funny or plan a night with some friends without a need to ‘accomplish’ something but just be.
  • Eat whole, real foods in a balanced way. Organic when possible. Reduce the toxic load.
  • Play more. We forget this as grown-ups.
  • Active recovery and/or stretching and mobilizing.

You will start to find you actually get more from your workouts, digest your food better and you will have rested your main control, hormonal and digestive systems. The result? Better performance, better skin, better energy and a sense of centeredness.

TIP NUMBER TWO – Take down the volume, not the intensity

If you travel a lot for your work or just generally get some relief and joy from going to the gym. Don’t let this stop you.
If you have a workout, ask yourself how far from 100% energised you are and recovered and then reduce that amount of volume from your work out. For example if I feel only 50% I am going to half the amount of sets in my work out!
Keep the intensity the same however. Exercise intensity refers to how hard your body is working during physical activity. This would be the weight in strength training.

This way we still achieve the benefits you intended with your chosen intensity and keep that strength and mass, but you don’t overspend. You leave the gym feeling energised, pumped and ready to come back next time. You get the growth and the hormonal benefits and may actually notice improvements from not overdoing it.
I can assure you from my personal experience the way my body looks and feels skyrocketed when I learnt when to rest and work in, when to reduce the volume and when to go all out.

The ‘no pain, no gain’ attitude is a belief system that has a time and a place but can lead people to feeling guilty for not leaving themselves on the floor every workout. I am going to tell you now. That’s not necessary nor an efficient way of staying sharp, fit, strong and healthy.

FINAL TIP – Make it simple

Let’s take out the thinking mind. Lower the demand on your brain. If you are stuck for time, instead of four or five exercises, choose two. And choose more functional multi joint exercises that target and work the whole body.
You will notice the experience is far easier, far less stressful and way more likely to be something that pays you back as opposed to leaves you with nothing. Training should be something that’s a tool for you, not something you fear and feel trapped and obliged to do.

Good exercises to choose from:

  • Lunge
  • Squat
  • Dead-lift
  • Standing Cable Push
  • Standing Cable Pull
  • Cable Wood chop
  • Kettle Bell variations

BONUS TIP – Play don’t plan


If all of this still seems stressful. Follow Paul Cheks advice and Play don’t work. Go to the gym and play, do what you want for as long as you want. Get rid of the structure. Lose your intention and have fun. This can be incredibly healing and useful when you are burnt out mentally. Loose the structure and be like a kid in a playground.

You don’t want training to be another enemy that becomes a source of guilt and shame. You want it to be your friends, something that makes you stronger, healthier and thrive. These tips will be great tools to have if you’re not 100 percent but want to keep your health and wellbeing goals on track.

Sean Thomas Miller
Personal Trainer, Holistic Health Coach, CHEK Practitioner & Corrective Exercise Specialist.

Resources:
https://www.issaonline.com/blog/index.cfm/2017/how-to-train-with-intensity
https://www.amazon.co.uk/How-Eat-Move-be-Healthy/dp/1583870067https://chekinstitute.com/blog/working-in-versus-working-out-when-working-out-can-be-bad-for-your-health/
https://www.ncbi.nlm.nih.gov/pubmed/20686325

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Read Our Reviews

*DISCLAIMER: The below reviews are customer reviews and are not necessarily reflective of typical results. Results may vary on an individual basis.

Google Rating
5.0
Precision Wellbeing Group
Precision Wellbeing Group
5.0
Paul Branch
Paul Branch
11:55 22 Oct 18
I went to see Ashley with a bad back that left me unable to run, train or even walk properly. His help and treatments have very quickly got me back to normal and he's given me a lot of great advice and guidance for maintaining my fitness long term. I've met a few of the team there and everyone is very friendly, welcoming and professional. It's a great setup and I couldn't recommend him more highly.
Jamie Dunn
Jamie Dunn
11:47 13 Aug 18
Really enjoyed training with Ashley – I'd barely set foot inside a gym before but over 6-8 weeks he taught me a variety of exercises for the whole body and gave me the confidence to train on my own, as well as offering nutritional advice and helping me work to improve a knee problem. Everyone at Precision Wellbeing is friendly and welcoming too, and it's a really nice space to exercise in. Thanks!
SJ S
SJ S
13:10 27 Sep 18
Could not recommend the services offered by Precision Wellbeing Group more; I read some of the other great reviews on here before booking an appointment, and if anything the service I received exceeded my expectations. I saw Ashley for an initial consultation and then several follow-up sessions for muscle pain in my back; I was able to book my first consultation same day, and was able to book flexibly around my work schedule for all subsequent appointments. Ashley was extremely professional and highly knowledgeable, with a friendly conversational manner that helped to put me at ease at a time when I was suffering from quite a lot of pain. From the first appointment I noticed an improvement, but I was also impressed by how thorough the assessment and follow-up process was; it really helped me to feel more relaxed and reassured about my recovery. I've really noticed how both the treatment/exercises during sessions and recommendations for home have helped significantly with my back. I also feel skilled up with the exercises and recommendations I need to build my strength up and avoid re-injury moving forward. Overall, a great service that I would recommend to anyone.
Ben Freedman
Ben Freedman
15:15 18 Jun 18
Highly recommend. Michael has been absolutely superb. I have been seeing him due to a prolapsed disc and sciatica down my left leg. I have seen many back specialists in the past and have to say Michael is up there with the best. Very learned, very educated and informative and a pleasure to be around
Tamara Smith
Tamara Smith
12:27 31 Jul 18
I couldn't turn my head left or right for 2 weeks. One session with Ashley and my mobility is back, I understand where the issue originated and what postural/habit changes I need to make. I'm sending all my friends to him - thank you!
See All Reviews Write a review
powered by Google

Google Reviews

Precision Wellbeing Group
Precision Wellbeing Group
5.0
powered by Google
Paul Branch
Paul Branch
11:55 22 Oct 18
I went to see Ashley with a bad back that left me unable to run, train or even walk properly. His help and treatments have very quickly got me back to normal and he's given me a lot of great advice and guidance for maintaining my fitness long term. I've met a few of the team there and everyone is very friendly, welcoming and professional. It's a great setup and I couldn't recommend him more highly.
Jamie Dunn
Jamie Dunn
11:47 13 Aug 18
Really enjoyed training with Ashley – I'd barely set foot inside a gym before but over 6-8 weeks he taught me a variety of exercises for the whole body and gave me the confidence to train on my own, as well as offering nutritional advice and helping me work to improve a knee problem. Everyone at Precision Wellbeing is friendly and welcoming too, and it's a really nice space to exercise in. Thanks!
SJ S
SJ S
13:10 27 Sep 18
Could not recommend the services offered by Precision Wellbeing Group more; I read some of the other great reviews on here before booking an appointment, and if anything the service I received exceeded my expectations. I saw Ashley for an initial consultation and then several follow-up sessions for muscle pain in my back; I was able to book my first consultation same day, and was able to book flexibly around my work schedule for all subsequent appointments. Ashley was extremely professional and highly knowledgeable, with a friendly conversational manner that helped to put me at ease at a time when I was suffering from quite a lot of pain. From the first appointment I noticed an improvement, but I was also impressed by how thorough the assessment and follow-up process was; it really helped me to feel more relaxed and reassured about my recovery. I've really noticed how both the treatment/exercises during sessions and recommendations for home have helped significantly with my back. I also feel skilled up with the exercises and recommendations I need to build my strength up and avoid re-injury moving forward. Overall, a great service that I would recommend to anyone.
Ben Freedman
Ben Freedman
15:15 18 Jun 18
Highly recommend. Michael has been absolutely superb. I have been seeing him due to a prolapsed disc and sciatica down my left leg. I have seen many back specialists in the past and have to say Michael is up there with the best. Very learned, very educated and informative and a pleasure to be around
Tamara Smith
Tamara Smith
12:27 31 Jul 18
I couldn't turn my head left or right for 2 weeks. One session with Ashley and my mobility is back, I understand where the issue originated and what postural/habit changes I need to make. I'm sending all my friends to him - thank you!
See All Reviews

*DISCLAIMER: The above reviews are customer reviews and are not necessarily reflective of typical results. Results may vary on an individual basis.

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