Blog: FITGirl Training

Too sick to exercise?

How do you know when you're too sick to exercise . . . A plaguing question begging to be answered!!

According to several sources and advice by Dr. Ted Epperly, M.D., Program Director and CEO of the Family Medicine Residency of Idaho, found in the January 17, 2012 article, written by Jill Yaworski, in Men's Health Magazine, if your symptoms are:

Above-the-neck: mild sneezing, runny nose, and scratchy throat, it's okay to exercise moderately. Sources state it may even help reduce the severity of your cold. According to Dr. Epperly, "high-intensity interval training, lap swimming, or cycling— can actually suppress your immune system, making you more ill."

Below-the-neck: cough, chest congestion, muscle aches, chills, upset stomach, fever above 101.4 degrees means you're too sick to exercise and should rest a day or two until symptoms diminish.

However, "if you feel fatigued and knocked down, put your feet up and wait until the symptoms—regardless if they’re above- or below-the-neck—wane."

Based on personal experience this advice seems logical; however, it is often difficult to admit you're just too sick! Especially for parents seemingly able to "do it all!" This is my life, I try so hard to be the best I can be for myself and family that sometimes I ignore my body signals telling me to scale back.

How do YOU gauge whether you're too sick to exercise? Please share your expert advice here :D

Challenge = CHANGE

NOW IS THE TIME TO CHALLENGE YOURSELF TO THE CORE during workouts! It's not time to slave over the same exercise routine. (Choose slightly heavier weights and a couple HIIT workouts this week!)

The encircling holiday season is a great time to spend with family and friends, but usually means more sitting, sipping on happy hour beverages, sweet holiday indulgences, and ultra fat dishes. Sloughing through a workout routine definitely will not make you cut!

Go lean this holiday season by focusing your efforts to: cut-down on sugar and ramp-up the veggies. You will be surprised how much healthier you feel on January 1, 2013!!


Wonderful Team Readership Award


Dear Sweta:

Thank you for your continued support and nomination for the Wonderful Team Member Readership Award! I enjoy your blog because of the wide range of physical therapy topics you discuss. Your blog continues to enlighten.

Fellow blog nominees are:

  1. Smiley's Dice - Adventures in Livingness. LouLou writes about her "internal voice." She is truly a brave writer.

  2. Paola . . . Lost in New York. Paola writes about fashion in New York from a Haitian inspired perspective.

  3. PureFitBody. Dexter writes about healthy living through fitness, food, and mindfulness.

  4. Sugar and Spice Baking. Mariateresa shares her artistic baking creations.

  5. Eat.Sweat.Think. Dottie instills clean eating habits and offers wonderful insight into women's exercise.

  6. Run DMT. Denise blogs about her long distance running journey, healthy recipes, and fast-paced life of being a mother of 3.

  7. Thinklikeatree - Exploring health, the simple way.

  8. Astimegoesbuy. Blogging about fashion and lifestyle.

  9. HayleyHobson. Haley writes about nutrition and yoga.

  10. FisFitness. Fiona's blog discusses fitness solutions for women over 40 years of age.

  11. PrettyFat. Hazel discusses her journey and progresses toward health and fitness. I love this blogger's raw humor :)

  12. Voxifit. Owen writes about "The Voice of Fitness." A fellow motivational columnist.

  13. Considering the Options. Judy's blog is her perspective on life at any given moment. Among many topics, Judy discusses her strong devotion to her family, values, and beliefs.

  14. The Depot: Health, Fitness, and Athletic Performance. A personal trainer providing invaluable advice and explanation of proper body mechanics and functions. A fabulous resource for fellow personal trainers and fitness enthusiasts.


Choose Your Hard

Simple in theory, but difficult to practice no matter which path - You CHOOSE it! You CAN DO it!

I don't agree with the term "fat." I prefer "deconditioned" because every body has areas for improvement - No finger pointing allowed!!


Body Weight Exercises

Body weight exercises have been around for a VERY long time requiring little to no equipment. Think of the men and women serving in the military - There's more to body weight exercises than the push-up and chin-up.

  • Plank (pump it up by doing the single leg version)

  • Burpee (great cardio)

  • Dragon Walk (challenging exercise)

  • Pike Roll-Out (rolling all the way back adds extra punch)

  • V-Sit (hold it!)

Challenging your core is a great way to get started and there are many versions of these exercises to consider. (Simply removing a jump and adding a knee bend reduces impact for those experiencing joint issues.)

Check-out this series of YouTube videos from Tee Majors: [youtube=>

If you're unfamiliar with these exercises, find a friendly trainer or watch yourself complete each movement in-front of a mirror to reduce the risk of injury.

Reality Check

Think. Positive. Reality Check - Don't Give Up!

more than 1 day


Belief is Greater

Excellent quote! Daily struggles often seem insurmountable, but belief in yourself is greater than any obstacle. Digging deep within defines the person you want to be.

Belief is Greater

Make Yourself Proud

With the illness and passing of my father-in-law, time has been filled to the brim. Everything pushed aside for the past few weeks. You may be wondering how I fit exercise in with the constant running, drying of tears, and loads of dry cleaning.

Even though the burial service was this morning, I did a quick HIIT workout with Rocked it out in less than 20 minutes and felt ready to face the event.  Sometimes even personal trainers want to be told what to do! Creating personalized workouts takes time and thought I just didn't have today - Thank you, Lisa @!!


Epidemic of Obesity

obesity in U.S. by saraohmy
obesity in U.S., a photo by saraohmy on Flickr.

If you haven't done so already, I highly recommend checking out the series by Dr. Robert Lustig, Pediatric Endocrinologist at the University of California: "The Skinny on Obesity (Episode 1): An Epidemic for Everybody. I provided a brief recap of some astounding facts above under "News" and "The Skinny on Obesity," such as 60% of people die from diseases that travel along with obesity, but not obesity itself!

I'm interested in hearing your thoughts on this.

The Skinny on Obesity

Astounding facts in this 7 part series The Skinny on Obesity: An Epidemic for Everybody. According to Dr. Robert Lustig, Pediatric Endocrinologist at the University of California, San Francisco, during the last 30 years there has been an initiative to reduce fat in our daily diet, but the resulting issue has been an increase in carbohydrates, sugars, and calories. This has created a "perfect storm" for everybody.

Reportedly 60% of people die from chronic metabolic diseases (heart disease, II diabetes, cancer, dementia) that travel with the illness of obesity, but not from obesity itself. While antibiotics, hormones in food, and high fructose corn syrup add to the issue of obesity, the number one change during the past 30 years was the change in our "food environment" in general.

A great question posed in the first part of this series: The function of changes we've made in our daily life and food intake has been to make life easier, but is it working? We are using our bodies less to complete daily tasks in order to give us more time, but the resulting illnesses are reducing our life span on earth.

What's driving weight gain and metabolic diseases, anyway? You don't have to watch all 7 episodes to find out. Episodes 3 and 4 lay it out pretty clearly. The fructose in sugar is the silent killer deprogramming the brain and messing up our hormone levels.  (This is why our bodies feel better when we remove the processed foods and sugars. Some refer to this as "Eating Clean.")

If you haven't seen it, I highly recommend taking time to do so and get back to us with your thoughts on this issue.