Kick the Cold this Winter!

Kick the Cold this Winter!

We are coming up on that dreaded time of year again.. winter cold and flu season.

But how sick is too sick to exercise?

  • Upper respiratory tract (URT) symptoms starting with: nasal congestion, stuffy nose, sore throat, and cough… on day 1 listen to your body, but you’re probably in the clear.
  • Temperature of or >37.5-38 and/or worsening URT symptoms.. skip the gym.
  • Nausea, dizziness, fatigue, vomiting, and diarrhea… get in bed!
  • Recovering from these symptoms but only feeling 70-80%… try it out and take it easy! (No dizziness, temperature, or nausea).

Exercise = stress.

When we are sick our bodies are already under a great deal of stress trying to help us recover. Adding strenuous exercise to this equation often sends our immune system into overdrive (this can cause an even slower recovery!)

This doesn’t mean we expect you to be a couch potato… try some lower intensity activities:

  • Go for a walk
  • Garden
  • A low intensity bike ride
  • Yoga

We all hate missing a workout but sometimes in order for your immune system to work its magic it is necessary. In addition to not spreading your germs.. let’s avoid gym plaque this winter.

How to beat it quick and get back to making gainz:

  • Rest – The immune system takes time to recuperate while you’re asleep, spending a few extra hours a day in bed is not a bad idea!
  • Hydrate, hydrate, hydrate (stick to water and decaf tea).
  • Avoid eating crap.. We know when we feel like crap the last thing we wanna do is cook a healthy meal but eating things that are full of sugar and saturated fat will only slow your body’s ability to get you better.
  • Eat foods high in vitamins & minerals: especially vitamin C (oranges, strawberries, spinach, kale, peppers, brussel sprouts, and more).
  • Go for a walk and get some fresh air.
  • Stay positive.. mind over matter you will get through this.

Kick the Sick Slow Cooker Soup:

~4-5 Servings
4 cups of vegetable broth
2 cups whole wheat pasta or lentils
4 cups kale or collard greens
2 cups baby carrots
1 can chickpeas or pinto beans
1 red pepper
1 small yellow onion
1 4 oz. can mushrooms
1 lb of chicken breast
3 cloves of garlic (minced)
1 tbsp. Ginger (minced)
1 tsp. Parsley
2 tsp. Bay leaves
¼ tsp. Thyme
1 tsp. Dried oregano
1 tsp honey
Black pepper to taste

Step 1: Let the chicken cook on high for 2 hours in 2 cups of broth, honey and spices.
Step 2: Shred chicken.
Step 3: Add 2 more cups of broth, chickpeas, carrots, pepper and onion. Cook on low heat for 4-5 hours. Or high heat for 2-3 hours.
Step 4: Add the pasta and let cook for a final 20 minutes (on high).
Step 5: Stir in kale until wilted.

Enjoy 🙂

Coach Haylee


1. Anderw R, Exercise when Sick: Should you sweat it out? Or rest and recover? [Blog post] Retreived from Precison Nutrition.

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