Am I Too Sick to Workout?

With flu season upon us, this is the question you may be asking yourself.

Are your symptoms above the neck? Headache, runny nose, or scratchy throat. Lace up your sneakers, it’s safe to workout. Actually, it could help you recover faster. Just keep the intensity low to moderate, you don’t want to overdue it your body needs to repair itself. Listen to your body. It will let you know if you’re over doing it. If you fatigued and knocked down, take a day or two off. If you do go workout, please wipe down any equipment you use with antiseptic spray after you’re done using it, go to the gym during non-peak hours, and don’t forget your towel to wipe up your sweat.

Are your symptoms below the neck? Coughing, achy muscles, chills, fever, vomiting, diarrhea, or upset stomach. If you have any of these symptoms you should not workout. You’ll be doing more harm than good. The stress of rigorous exercise will make your illness worse. Drink plenty of water, try to drink three quarts of water.

If you take a break from exercising for a couple of days it’s ok, the gym will still be there when you’re back on your feet. When you do return, only exercise half your usual time, as you start to work out again. Becoming easily fatigued may be a sign that you are not fully recovered and may be resuming exercise too soon.

Squat Clean

MUSCLES USED

• Arms
• Back
• Core
• Legs
• Shoulders

START POSITION

• Stand behind a loaded barbell with your feet shoulder width apart and shins touching the bar.
• Squat down and grasp the bar with an overhand grip, arms straight.
• Back is flat with chest up and shoulder blades squeezed together.
• Brace core.

MOVEMENT

• Lift the bar off the ground by extending your knees and hips at a medium pace.
• As the bar clears your knees, explosively extend the hips, knees, and ankles, immediately explosively shrugging the shoulders followed by the elbows.
• When the body is fully extended (up on your toes) and elbows reach maximum height, simultaneously pull the body under the bar by rotating the elbows underneath the bar and forward (bar resting on your shoulders, chest and elbows up), dropping into a deep squat.
• Extend your legs and hips to stand up to a fully erect position.
• Return to start position and repeat to finish number of reps in your set.

GENERAL POINTERS

• When dropping into the squat, your thighs should be at least parallel to the ground.
• Movement should be fluid and smooth.
• Maintain good posture throughout the lift.
• If you lose core activation before set number of reps, terminate the movement.

Grilled Salmon

PREP 15 mins
COOK1 6 mins
READY IN 2 hrs31 mins

6 servings

Ingredients

1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions

1. Season salmon fillets with lemon pepper, garlic powder, and salt.
2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
3. Preheat grill for medium heat.
4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

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Use a 40- to 80-lb. sandbag and a standard basketball court for the sandbag shuttle run. Sprint down and back for the length of the court without a sandbag, then pick up the sandbag and repeat another sprint. Run another shuttle without the sandbag and then finish by carrying the sandbag for one more shuttle.

Double under is an exercise done with a jump rope in which the rope makes two passes per jump instead of just one.

Carrot Cake Smoothie

1 serving of vanilla Vega sport performance protein or whey protein
1 cup coconut milk
1/2 cup steamed chopped carrots
1/4 cup fresh or frozen pineapple chunks
1/4 banana
1 Tbsp. natural almond butter
1/4 tsp. ground cinnamon
1 cup of kale
1 cup ice
under 400 calories

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WOW – 121115

Take a deck of cards and shuffle them well. Perform exercises based on each suit. The suit will determine the type of exercise while the value of the card will determine your reps. Numbered cards are as valued, face cards are 10, and aces are 11.

What’s your time?