3 Tips To Manage Daily Stress In And Out Of The Gym

By Jacob Wellock

There is no secret that everyone goes through a daily stress, whether it is your job, kids, social environment, whatever it may be the majority of people are under some kind of stress. A great way to reduce that stress is to go to the gym. How can you utilize that work you are going to put in the gym to help manage your lifestyle outside of it.


It is no secret that the profession that we work in that we see a lot of people everyday and we see people’s behavior as well. There are many times where people come into the gym stressed out and leave happier and there are those that come into the gym stressed out and leave stressed. So how do we manage that if it is the case?


One way to manage stress is to realize what kind of person you are. Are you someone that comes and gets through a workout to sweat and feel better? Or are you someone that comes in and wants to set one of the fastest times on the board or lift the most weight? It doesn’t matter which person you are, as long as you are getting the work done in the gym for your health. Through my own personal experience and the experience of everyone that I work with everyday if you are that second person that has stress in your daily life and you get stressed about a workout, it is something that we all need to figure out. I have some tips for you guys and girls to help ease some of that stress.


Tip number 1.


Always find some way to smile either before the workout or after the workout, I would say during but if you are smiling during you might not be working hard enough. Being the extremely competitive and stubborn person that I am, if I don’t find a way to relax and enjoy what I am putting myself through, why am I doing it. Smiling is one way to alleviate any kind of stress you may have.


Tip number 2.


Understand that you are in control of your emotions and you dictate a lot of ways on how you feel. It is almost impossible to stay happy and joyful all the time, so please don’t stress about that. Ask yourself; can I do anything about this? Did I do something to deserve this? If I did, what can I do to make it go away? Think about it. You are ultimately in control of what stresses you out.


Tip number 3.


I said this in my last post, but be confident that whatever is happening to you right now, that you can get through it. Look at your situation objectively and understand that there will always be more work to do, no one is going to be happy all the time and you can’t make everyone happy, and you will get beat down. When you do, how are you going to pick yourself back up again? So with all that said, I would say, come into the gym, kick some ass and always understand that there is tomorrow. Put things into perspective and understand that you will be hurt, you will be stressed, but you can always make yourself happy and always have the ability to be confident in what you do.






Warm Up:  

Trainer Choice



12 Minute EMOM
1 Back Squat @85%
Lean: 3 Back Squats @70%





4 Rounds

10 Alt. DB Snatches 60/35

10 OHS 95/65

10 Box Jumps Overs 24/20

15/12 Cal Row


Advanced: 70/45 DB

Scaled: Front Squats

Welded Lean

4 Rounds

15/12 Cal Bike

10 Front Squats 95/65

10 KB Swings 53/35

45 Second Plank


Advanced: 70/44 KB


Mobility Of the Day: Shoulder Rotator Smash (pg. 250)

Improves: Internal and External Rotation






8 to 9am





  • Handstand walk
  • Shoulder accessory





5:30 to 6:30pm with Coach Joel and Yogi Specialist Savina





6:30 to 7:30pm With Coach Sabrina and Coach Kris