Stressed out?  start Here:

1.) Keep the weights heavy, add more time to rest breaks within your training session.

My executive training clients find therapy in still lifting heavy, but their nervous systems need to recover nonetheless. Instead of pushing through your rest breaks between exercises in your training session, rest for an extra thirty to sixty seconds each set. This will help to lower your heart rate, lower the acute stress of training, and maintain the muscle you've worked hard to build.

2.) Change cardio training: Move from high-intensity sprints to Zone 2 training.

Zone 2 Training is commonly 60-70% of our max heart rate. This is typically an intensity that one can maintain for twenty to thirty minutes. This intensity will help to burn calories, occupy the mind away from the stress, and leave the body feeling energized rather than beat down afterwards. High-intensity training while stressed will only elevate stress, wear us out, and leave the body craving more food than necessary post-workout, especially unnecessary carbs! Follow these heart rate guidelines based on age and hold steady for half an hour.

3.) Add stretching into your training sessions

I will have my clients lift heavy for one exercise, then transition to some sort of stretch or even a set of foam rolling (examples here). This allows them to remain in motion and feel more productive than sitting still (I know your type!) but still achieves the goal of recovery and lowering stress overall.

4.) outside of our sessions, be still, be quiet, catch up on some recovery even while in an office.

If sleep during the night is limited or interrupted, try to catch up on your rest during the day. Closing your eyes and blocking out some stimulus helps immensely.  Laying down with your feet up, or simply resting your head on the desk adds an extra layer of relaxation (examples here).