You have all the best intentions – you’ve started your healthy eating diet plan, the 28 Day Weight Loss Challenge or a new exercise routine and you have some great goals to achieve but then you get sick!
Should you continue on with your new healthy plan and how do you get back on track if you have to take some time out?
When it comes to following a healthy eating plan and illness, nothing needs to change.
Eating healthy, nutritious meals will be extra beneficial when you’re not well as you’ll be fuelling your body on all the right nutrients, vitamins and minerals it needs to recover faster. So there’s no need to pause your healthy meal plans when not well.
When it comes to your exercise routines, the first thing to remember is to listen to what your body is telling you. If you feel really terrible and exhausted from a cold, flu or other illness then don’t push yourself. Taking time out from exercise routines is important to ensure you can recover quickly.
Tips to consider when unwell and trying to follow an exercise plan:

  • If you feel you have a basic cold then you can continue to exercise as normal but if you feel extra tired or worse after your workout then cut back – take a few days off or reduce your routine to 50 percent of your usual capacity.
  • You could consider less strenuous exercises, e.g. a short brisk walk to get some fresh air to help you recover, rather than a full session on the treadmill.
  • A good rule of thumb is the “above the neck rule”. If your cold/flu is mainly in your head – runny nose, dry cough, sneezing etc, then you should be fine to continue your exercise as long as you listen to your body and take time out when needed.
  • If your illness is below the neck –  in the chest, stomach aches, muscle pains etc then you should take some time out from exercising to recover well.
  • If you have a fever or are wiped out with fatigue then get plenty of rest, drink lots of water and don’t worry about missing out on your exercise for a few days as it’s important to recover fully.
  • Listen to your body to decide when you’re ready to get back into your fitness plan. Don’t go 100 percent for the first three or four days. Start at 75 percent of your normal workout (for both cardio and weights) and increase gradually for the first week or so. If you try to get back into to it too soon you may have a prolonged recovery phase.
  • Don’t feel guilty if you’ve had to miss out on your regular exercise, it’s important to give your body time to get better.
  • You can easily get back on track to achieve your weight loss and fitness goals by adding a few extra days to your fitness plan or challenge or just returning to your usual exercise routine.
  • You don’t need to make up for missed exercise sessions – if you overtrain once you’re feeling healthy again, you’re more likely to injure yourself, get sick again or lose the motivation to continue with your routine as you’re doing it too often.
  • Having a few days off won’t stop you from reaching your goals, it may just delay them slightly (but only by a few days). Get back to your daily exercise plan as soon as possible after a break so you continue the healthy habit – the longer you delay it, the harder it is to continue your good work.

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  • 28 Days of family friendly healthy meals
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  • Access to the exclusive challenge 1000+ recipe hub
  • 28 days of effective at home exercises to fit into your busy day
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Results from mums on the 28 Day Challenge

Mums lose an average of 4-6kg (8-13 pounds) on our 28 Day Challenge and below are some of the amazing results from mums JUST LIKE YOU who are already using the 28 Day Challenge and losing tummy fat – make the change and join them today too!
You can see lots of more results and you can join here too
Ash Loses 26kgs (57 pounds) on 7 Challenges
Lose Baby Weight 26kg Loss
Ash says: The 28 Day Challenges have changed my life. This was never a diet but a complete lifestyle change for me, and I committed to it 100% I’ve never experienced such a positive experience as I have with this plan IT WORKS. It’s perfectly put together for mums and so manageable.
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