Should You Work Out When You're Sick? How Sick Do You Have to Be to Skip the Gym?

In today’s episode, we’re talking about what to do when you’re sick, how to decide whether you should work out when you’re under the weather, and why a few days away from your normal routine isn’t going to undo your progress. We break down the “above the neck, below the neck” rule for exercise when sick, talk about when it makes sense to rest instead of train, and discuss what to prioritize with nutrition, hydration, and recovery when you’re not feeling your best.

We also get into a very real problem: what happens when you think you’re in a calorie deficit but your results aren’t reflecting it. We talk about dining out, untracked food, emotional eating, alcohol, and using an accountability calendar to identify patterns instead of relying on the vague feeling that you’ve “been good.” From there, we discuss why sometimes the best approach to sustainable fat loss is to slow down, build the necessary habits and skills first, and trust a coach who is willing to tell you what you actually need to hear - not just what you want to hear.

“Maintenance is a love note to your body and your brain." - Amy Rudolph

“A good coach won’t always tell you what you want to hear." - Iris Deadlifts

This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: The above-the-neck vs. below-the-neck rule for exercising while sick Why a few days away from the gym won't erase your progress What to prioritize with nutrition and hydration when you're sick Why “it wasn't perfect” is not a useful measure of success Using an accountability calendar to identify patterns in your habits Why you can feel like you're in a calorie deficit without actually being in one Why a good coach may tell you you're not ready for a fat loss phase Building the habits and systems first so fat loss is actually sustainable long term

Resources Mentioned: Iris Deadlifts on Instagram Amy Rudolph on Instagram Work with us at Beth Feraco Fitness

Thanks for tuning in to this week’s episode of Capable and Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

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