We're implementing more Q&As in our newsletters, so be sure to mark us as a safe sender for answers to the most common questions we get each week 😎

Given the time of year and collective feedback we've received from so many members, this week's question is: 

Q: Should I workout when I'm sick? 

A: It depends... 

Before we dig in, we have to mention the following disclaimer: this is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. (duh!)

When it comes to training when you're sick, it depends on the type and severity of illness in addition to your type of training. Here's what we recommend:

SYMPTOMS MAINLY ABOVE THE CHEST: 

• If your primary symptoms are confined to your upper respiratory system, such as congestion, runny nose, sinus pressure, etc., progressive strength training can help move the phlegm through the body and actually assist the body in healing faster. (This type of training is the foundation of our live and on-demand classes)
• Other gentle exercise like yoga, walking, mobility, stretching, and moderate hiking can be helpful as well.
• Don't overdo it though... if you start to feel worse after getting back into training consistently, stop and rest again until you start feeling better.
• Even with these mild symptoms above the chest, you may find that intense exercise such as HIIT, bootcamp classes, Peloton and other spin classes, CrossFit, running, etc. can be very hard on the body as these (1) raise your heart rate much higher than progressive strength training for a more sustained period of time and (2) takes a toll on your nervous system, which is already over-taxed from being sick and trying to recover.

SYMPTOMS BELOW THE CHEST:

• If your symptoms include body aches, chills, fever, fatigue, a deep wet or dry cough in your chest area, etc. resting 100% is ideal so all of your energy is working towards helping you heal.
• And when we say rest, we mean REST: daytime naps, taking off work, going to bed at 7pm, getting 12+ hours of sleep. Do whatever you need to do to sleep for expedited recovery.
• If you exercise in this kind of sick state, you can bet that your body won't have enough resources to both recover from your illness AND recover from your workouts.
• Remember, exercise is a type of stress on the body; one that is a "good" and temporary stress that leads to positive results long-term, but it is still a stressor on the body. Having a foundation of low stress before implementing exercise consistently is essential.

The next question we get after that is, "What should I eat when I'm sick? Should I still try to get protein in and/or follow my macronutrient goals?"

WHAT TO EAT WHEN YOU'RE SICK:

• Instead of what to eat, the real question is, what to drink!
• Hydration, hydration, hydration is key. And not just water... true hydration is the balance of both water AND electrolytes. 
• Most people unintentionally drink less water in the winter due to the colder climate. Switch to warm water or herbal tea if you struggle with cold or room temperature water in the winter.
• Your body's thirst signal often lags behind dehydration. The better signal is to examine your urine color for determining proper hydration: pale in color or clear is ideal. If your urine is dark yellow, hydrate with water and electrolytes immediately.
• If you're drinking a ton of water but still feel dehydrated and/or have dark colored urine, consider adding a pinch of pink Himalayan salt or Redmond salt (both of which are rich in minerals including the essential minerals - aka electrolytes) to each glass of water.
• When it comes to water, aim for half your body weight in ounces daily, MINIMUM. For example, if you are 120 pounds, you'll require 60 ounces of water daily at the very minimum. If you exercise, drink coffee, other caffeinated beverages, and/or alcohol, are in a hot climate, etc., you need more.
• Most of our members thrive on 1 ounce of water per pound of lean body weight. Double bonus: your skin will be so hydrated you'll look 10 years younger + true hydration often means less hunger cravings (which were actual thirst cravings!)
• If you can actually handle eating food and your body is asking for it, focus on bone broth, quality filtered mineral rich water, electrolytes, coconut water, chicken noodle soup, cooked veggies with protein, etc.
• It's best to avoid sugar, dairy, and alcohol (hopefully this is a no-brainer!) until you're 100% healthy.
• If your body is not asking for food whatsoever for a day or two, tune into that signal. Oftentimes, fasting can give you time to kill off pathogens that particularly feed on carbohydrates broken down as sugars in the body.

We hope you found this helpful! Let us know if you have any tips and tricks that you love for getting over illness quickly 💚

And before we go, we have one last announcement: this December is the last month we'll be doing open enrollment for our 12-week programs.

What does this mean? It means that you'll only be able to sign up with us during 3-4 specific enrollment weeks in a given year starting January, 2023.

If you've been waiting on the fence to join our program, let this be your sign to get started now with a free discovery call 🎉 

We hope to see you tonight for our first monthly community session, The Elevated Frequency Circle 💚

Shannon Morse & Lisa Kirby | Creators of Awaken Your Nutrition @thegreendoor.life  |  thegreendoorlife.com

P.S. Our weekly show, Elevated Frequency, restarts next Thursday at 11:30 a.m. Pacific. You can join us live on Facebook or YouTube plus, catch all the replays on Spotify if podcasts are your jam.

This week, we're going to cover navigating nutrition and movement while traveling.

Upcoming Events:

Let's Talk

When you're done trying "all the things" and are tired of feeling tired, we'll be here waiting for you with open arms! Apply for our life-changing 12-week Awaken Your Nutrition program today and feel better at your next meal.

Book a discovery call today to get started.

You'll speak with a Green Door Life team member and learn more about flexible payments and the right type of program to support your goals and learning style.

Click the Discovery Call link below or forward this to a loved one who is ready for this support in their life (limited space available; serious inquiries only)👇

P.S. Looking for more nutrition, health, and training support? Here are 2 ways we can help you:  

(1) WATCH OUR FREE MASTERCLASS → Discover the 3-step system in our that helps you activate your natural weight management code without restricting your favorite foods or exercising excessively! Click here to register and view at your convenience.

(2) GET LEAN → If you’re ready to permanently lose at least 10 pounds in as little as 8 weeks or want to maximize your performance and muscle tone, then book a discovery call with us.

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