Why you’re here…

I woke up this morning and feel like garbage!
I’m not sure whether I should do the workout or skip it.

Ok, so let’s talk about exercise and its effect on your immune system… 

*Graphics from our friends at Precision Nutrition:*

Now let’s determine how sick, and what your next steps should be… 

To recap/summarize: 

Common Questions:

Often we feel exhausted UNTIL we work out and then the workout gives us energy. Remember the video in the Transformation where Oonagh had insomnia? She did a half-ass workout (for her ) and it helped her get through the day on no sleep.

So what we recommend is to do SOMETHING (it can be the easiest half-assiest workout ever) for at least 10 mins.
If you find that after 10 mins, you still feel like you are really dragging, then call it a day and congratulate yourself for maintaining your habit loop.
Most of the time, you’ll find that doing a small win workout will help a lot with exhaustion (and help ensure a better sleep that night!)

You want to start slow and bland.

Most experts recommend the BRAT diet (bananas, rice, applesauce, toast) for the first day. Just to get your stomach used to having something in it.

You’ll also want to rehydrate asap to replenish all the fluids you lost. Start with water, tea, water-rich fruits/veggies etc… Coconut water is a natural electrolyte, so give that a try.

Moving forward soups, and smoothies,(Packed with nutrients!) overnight oats/oatmeal and lean proteins w/simple veggie/grain sides. Keeping things fairly light seasoning wise.

Once you’re over the hump, add in some fermented foods to rebuild your gut flora (greek yogurt, kimchi, sauerkraut, etc… 

Resources:

Here is some suggested reading to help you navigate!

Exercise Tips for Those Too Depressed to Exercise
Natural Cough Remedies! 

Here are some suggested workouts that have been recommended by Oonagh and some of your fellow MF’ers!