Staying On Track During Winter Illnesses

As we move into the colder months, it’s completely normal to hit a few bumps in your training and nutrition routine.

Winter often brings colds, flu, and low energy days - and that’s okay!

Here’s how to stay consistent and kind to yourself while you recover and protect your progress!

1. Listen to Your Body

If you’re feeling run down or have a fever, rest is the most productive thing you can do.

Training while sick can slow your recovery and increase fatigue. Focus on hydration, sleep, and light movement (like gentle walks or stretching) if you’re up to it!

2. Nourish, Don’t Restrict

Even if your appetite dips, aim to get in enough protein and fluids. Warm soups, smoothies, and easy-to-digest meals can help you maintain energy.

Don’t worry about “perfect” eating - consistent nourishment matters more than macros during recovery!

3. Adjust, Don’t Abandon

A week or two off won’t undo your progress. Once you’re feeling better, ease back in with lighter sessions and shorter workouts. We will tweak your plan to match your energy and get you back to full strength safely and as soon as possible!

4. Keep Perspective

Winter is a season - not a setback. Progress is never perfectly linear, and smart recovery is part of long-term success.

Stay patient and focused on the bigger picture: consistency over time, not perfection every week.

If you’re currently feeling under the weather, keep focusing on rest, hydration, and supporting your immune system! Your goals will still be right there waiting for you when you BOUNCE back!

Speak Soon,

Team EMA