Should you work out while sick, or is it better to rest? 🤒💪 In this episode of Strength for the Journey, Debbie shares her recent experience with Influenza A and provides a definitive 7-point checklist to help you decide when it’s safe to train and when you need to stay in bed.

We dive into the "Neck Check" rule, the dangers of training with a fever, and how to ease back into your routine without losing your progress. Don't let a minor cold turn into a weeks-long setback—learn how to listen to your body and recover like a pro.

• Rule #1: Don't be "that person" at the gym. If you're contagious, keep your germs at home. Workout outside or modified from your living room!
• The Neck Check: A simple way to categorize your symptoms (Above the neck vs. Below the neck).
• The Fever Rule: Why a fever is a non-negotiable "hard no" for exercise.
• The 50% Rule: How to scale your intensity during the recovery phase.
• The "Open Window" Effect: How intense exercise can actually suppress your immune system while you're vulnerable.
• The Sweat Myth: Why you can't actually "sweat out" a virus (and why dehydration makes it worse).
• 2-for-1 Recovery: The safe way to ramp back up to your full strength.

• 00:00 Introduction: Dealing with Influenza A
• 02:19 The 7-Point Checklist: When to Work Out vs. Rest
• 07:44 Understanding the "Open Window" Effect & Recovery
• 10:25 Final Thoughts: Giving Yourself Permission to Heal

• Read the full checklist on the blog: journeytofitwithdebbie.com
• Subscribe on Apple Podcasts: Strength for the Journey
• Follow on Instagram: @journey_to_fit19

Keywords: exercise while sick, fitness recovery, neck check rule, training with a cold, flu recovery for athletes, immune system and exercise, personal training tips, Strength for the Journey.

#WorkoutWhileSick #FitnessRecovery #NeckCheck #StrengthForTheJourney #HealthTips #GymEtiquette #FluRecovery

Ready to begin or restart your fitness journey but unsure where to start? In this episode, Debbie shares practical tips on assessing your current fitness level, finding the "just right" exercise routine, and overcoming mental barriers. Whether you're a beginner or coming back after a break, learn how to set realistic goals and embrace imperfect action to make progress.

• How to assess your current fitness with simple, at-home tests
• At home fitness tests over 40
• The concept of "just right" workouts tailored to where you are now
• Personal updates on Debbie’s training and modifications
• Tips for avoiding injuries and staying motivated
• The role of self-compassion in fitness and health journeys
• Encouragement to focus on life-long mobility and strength goals
• How to use small, incremental changes for sustainable progress

00:00 - Introduction: Embracing imperfect action and starting your fitness journey
00:28 - Debbie’s personal training update and recent workout adjustments
01:26 - Different perspectives on exercising on special days like birthdays
01:53 - The importance of listening to your future self when making exercise decisions
02:46 - Moving clients around for better workout scheduling and trying new cardio methods
03:15 - Finding the right treadmill incline class and combating boredom during cardio
04:13 - Lessons from teaching and the impact of tailored difficulty in learning and fitness
04:47 - Debbie’s experience with a former student and what it taught her about growth
05:12 - Transition from teaching special ed to personal training and helping clients rebuild confidence
06:29 - Meeting people where they are and helping them believe in their capacity to grow
07:27 - The power of starting, even with imperfect outlines or plans
08:16 - Importance of “just right” workouts, especially when starting over
10:28 - Introducing four fitness assessments for ages 40+ you can try at home
11:17 - How to do the 30-second chair stand test for leg strength and endurance
12:11 - Conducting a one-mile walk test for cardiovascular fitness
12:41 - Single-leg balance test for stability and fall prevention
13:37 - Sit-to-rise test for overall mobility and functional strength
14:20 - Final encouragement: Keep showing up, adjusting, and building strength for a lifelong journey

Episode 002: https://youtu.be/TPDGU-znRHQ

Become a Journey to Fit Insider 

Join my email list for exclusive training tips, personalized calorie calculator, and a behind-the-scenes look at my training. https://journeytofitwithdebbie.com/free-calorie-calculator/

Work With Me: Ready to hit your own fitness milestones? https://docs.google.com/forms/d/e/1FAIpQLScPj6pO5ojHh9lPs-gUbAeqUHVALx4yAPGdlW7soN_1oAGzNA/viewform.

Let’s Connect:

Instagram: @journey_to_fit19 (https://www.instagram.com/journey_to_fit19/?hl=en)

Website: https://journeytofitwithdebbie.com/

Debbie discusses the concept of 'perfection paralysis' and the fear of imperfection that prevents people from taking action. She emphasizes the importance of imperfect action over striving for perfection.

Takeaways

• Perfection paralysis can hinder progress
• Imperfect action is better than no action

Chapters

00:00 Introduction and Personal Goals

01:31 The Importance of Imperfect Action

05:41 Lessons from My Training Journey

08:43 Understanding Perfection Paralysis

12:30 Embracing Quick Decisions and Learning

14:52 The Role of Failure in Growth

16:30 Challenge for the Week: Take an Imperfect Step

Join the Community:

* 📧 Become a Journey to Fit Insider: Join my email list for exclusive training tips, personalized calorie calculator, and a behind-the-scenes look at my training. https://journeytofitwithdebbie.com/free-calorie-calculator/
* 💪 Work With Me: Ready to hit your own fitness milestones? https://docs.google.com/forms/d/e/1FAIpQLScPj6pO5ojHh9lPs-gUbAeqUHVALx4yAPGdlW7soN_1oAGzNA/viewform.

#personaltraining #strengthforthejourney #fitnessover40 #imperfectaction #minsetmatters

In this episode of Strength for the Journey, Debbie shares her personal roadmap to completing a half marathon by age 51. We dive into why setting a massive 3-year goal is the key to creating lasting structure, the specific routines needed to maintain motivation, and how targeted strength training is the secret weapon for preventing injury as we age. It’s time to build the strength you need for the life you want.

Key Takeaways from Episode 001:

• Long-Term Vision: Why a 3-year goal beats a 3-month resolution for lasting change.
• Routine Over Luck: Building the daily habits that make success inevitable.
• Injury Prevention: Why strength training is non-negotiable for the "forever athlete."

Join the Community:

• 📧 Become a Journey to Fit Insider: Join my email list for exclusive training tips, my custom Calorie Calculator, and a behind-the-scenes look at my training.
• 💪 Work With Me: Ready to hit your own fitness milestones? Apply for 1-on-1 coaching.

#HalfMarathon #FitnessGoals #PersonalTraining #StrengthForTheJourney