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