Blog Archives

Working Out While Sick

So what is the rule on working out while you’re sick? Feeling a bit under the weather over the past few days prompted me to write this blog about exercising while sick. I have been experiencing symptoms of either severe allergies or a mild cold and it has definitely put a halt to my workouts, not to mention canceling clients for the day. What symptoms should put a definite stop to your workouts until you are feeling better?

While doing some research for myself (because I am absolutely dying to hit legs today) I found a great article on about whether or not exercising will affect the severity or duration of cold symptoms. They suggest that low to moderate intensity workouts are okay but that “high intensity exercise such as heavy weight lifting of high intensity aerobic training has been shown to have a negative impact on the immune system during a cold or respiratory infection.”*

Common sense tells you that you should not workout while having a fever, but what about headaches and dizziness? I think the real answer lies in listening to your body. If you are not feeling well, that is your body trying to tell you that something may be wrong. A CNN article says that “even though it may be tempting to not break an exercise routine, working out may actually prolong the illness.” The article then goes on to say that, “If you’re suffering from chest congestion, coughing and shortness of breath, you also shouldn’t work out. And exercising with a stomach ache will probably make you feel worse.”*

So what about your trainer? Anytime I am “outwardly” sick, meaning sneezing, couching, etc I cancel appointments. No one wants a snotty-nosed trainer handing them weights and potentially passing on illness. Be courteous and let your clients know you are not well. They won’t mind you keeping your germs at home.

With contradicting advice found in numerous articles, I think the real answer is: be cautious. Listen to your body.

*Link to the article.
*Link to the CNN article.

*Photo from

Ditch the Scale

After interviewing hundreds of personal training clients over the past few years, I have found one common concern amongst Women: the dreaded number on the scale. I have met Women who weigh themselves daily and even multiple times per day! The truth is that by doing this, they are sabotaging their fitness goals before they even hit the gym.

Your body is more than just a number, it is a look and a feeling. My mission as a Women’s fitness expert and San Diego Personal Trainer is to change my clients way of thinking that the scale ultimately controls their fitness level. The scale isn’t going to change the way you look. In fact, it may negatively haunt your body image for the rest of your life. We cut off friends and boyfriends when they make us feel this way, right? So why keep such an intimate relationship with the scale?

Let me show you a perfect example: Sorry to get graphic here, but you have to see this.

Would you rather weigh less and look like this? The Woman in the photo below may have a low number on the scale but is what I would consider “skinny fat.” Meaning that while her weight is low, her body fat percentage is high. This leads to just as many health risks as being obese! To top it all off, “skinny fat” victims are usually cardio freaks who do nothing but cardio, no weight training.

Or would you rather weigh a bit more and look like this photo below? Healthy glutes aren’t flabby. Firm glutes are a sign of a great strength training program. If we’re striving for attractiveness and optimal health, this is the ideal shape you should be shooting for. The best news is that you don’t have to bulk up to have a great backside. It’s just a matter of firming up what’s already there!



I don’t know about you, but I’ll take the appearance in picture #2 over the low weight and flab in picture #1 any day! So do yourself a favor and stop obsessing on the scale and stick to a consistent nutrition and workout plan.