Hello there sexy, welcome to this fit Friday’s Sexyfit podcast!
I have great news for you. Sexyfit Makeover is HERE! It’s been six months of hard work and dedication, two years of research, ten years in making and it has finally arrived. I received some amazing feedback from the ladies who already started with their training and I can’t wait to see those transformation photos! We also announced the winners of the Sexyfit Makeover contest. To find out the names, go to our Discussion Group on FB as we’ve posted the names there.
Even though it’s Christmas season, I’m noticing many women around me feel sick, worn down and stressed out. When we feel that way, we don’t necessarily know how to recover in a healthful way, whether we should work out or not, what we should or should not eat… So this Friday I want to talk about what to do when you are getting sick. I want to uncover some strategies on three simple points of supplementation, rest and recovery, and hydration.
Let’s look into three major vitamins we need to pay attention to when we feel like we are getting sick.
- Vitamin C – it’s essential when you are working out or doing any kind of resistance training. When you are trying to put on muscles, you are tearing down that little baby muscle fiber and it needs time to recover. It recovers from multitude of different processes in our body and vitamin C supports our immune system. If we are working out and end up getting sick, it’s probably because we’re deficient in some micronutrient like vitamin C, because our body will take strength from our immune system in order for that little muscle fiber to recover. What we need to do then is to up the dosage of vitamin C.
- Vitamin D – you should consider vitamin D supplements, especially in the winter time when there is not enough sunlight. It also directly influences how much excess body weight you actually carry.
- Vitamin B – sometimes you may feel down because you’re deficient in some micronutrient. I notice that we get sick because we are depressed or sad, or we say it’s too dark outside. Then it may be essential to have that happy cocktail of vitamin B, which you can have in a shot or a pill. But if you want to know the exact dosages of supplements you need to take since they are not a joke, you might want to run a micronutrient panel with your doctor to find out what micronutrients you’re deficient in.
REST & RECOVERY
It’s critically important not to let your to-do list run you. YOU run your to-do list. Even if you’re coming down with a head cold, sickness or you feel like there is so much to do on your list, remember to take time to sleep and recover, because your body does most of its recovery in your sleep.
Should you actually work out when you’re sick? If your body feels run down, it’s probably telling you that you need additional rest. Let me ask you this: is it better to work out at 40% or 50% capacity three times a week, or to take 3 or 4 days off and come back stronger than ever at your 100%? Be very wise about deciding whether you work out when you feel sick. Your respiratory and digestive systems are not at 100%, so it might not be necessarily the best for you to work out. Instead, get some sleep, drink some tea and just focus on rest.
Hydration is essential when you feel you are getting sick. I recommend two solutions for hydration.
- Green juice with fiber – if you are blending spinach, apples and berries, or different kinds of vegetables, you are getting those micronutrients that are going to help you rest, recover and strengthen your immune system, especially in this time of the year. One juice a day will be very helpful for your immune system.
- Soup – I’m a big fan of pho, because it uses rice noodles and broth. Broth is good as it has additional electrolytes for hydration of your body. Electrolytes are basically salt and salt is good for you. I even sometimes recommend hydration packets. If you ever feel so thirsty that you can’t get enough of water, it will be enormously helpful if you get some electrolytes in your water.
Now let’s go a bit in depth on those three pieces.
IN THIS EPISODE YOU’LL LEARN:
- Three strategies for helping yourself when you feel you are getting sick
- Why supplementation is important
- The function of vitamin C in relation to your workout
- Why you should consider vitamin D supplementation
- How deficiency in micronutrients can cause you to feel down
- Why resting and sleeping is crucial for your body to recover
- Should you work out when you are feeling sick?
- How taking a few days off can actually help your workout after you recover
- Two best solutions for hydration
- Why electrolytes are important for your body
Today I talked about supplementation, rest, recovery, hydration, and I talked about working out when you are sick. If you’re coming down with a cold or flu, these are your three strategies. Take time off. You may feel like you can’t afford a day off, but down the road you may end up missing more days because of full-blown sickness. Before it gets to that stage, up your supplementation dosage. Make sure not to skip out on food, on hydration, and get enough rest. If you are already full-blown sick, make sure your food has plenty of micronutrients. The easiest way to get those in are smoothies or green juice. Even if you are laying on the couch, your body still has to work. It’s essential to get fuel in your body, as you will be sick less and you will feel 100% better in your recovery.
This is what I wanted to share today ladies! And don’t forget to check if your name is among the winners of Sexyfit Makeover contest. Go to our FB Community Page to find out.
Have a great weekend and see you again on Monday.
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