The only thing that's running this week is my nose. My head feels heavier than that damn medicine ball trainer Lee Campbell makes me lift. Things are not good. It's an effort just to drag myself out of bed, let alone drag myself to any organised exercise session. So I did the next best thing. I called Lee and talked about what we should do – and, given the numbers of sniffling people just in this office, I know I'm not the only one in town feeling lousy – when we are feeling lousy.
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One of the most important things to do is stay hydrated, he says. Drink plenty of water. Even try lemon and honey in warm water. Soups are a good meal option. I know I've had more than my share of chicken soup this week. I haven't had the energy to eat, let alone cook. It's easy to make poor meal choices when this is the case. You're not doing your body any favours if you take the easy option. Don't.
Lee also says it's OK to keep training. Just back off to a moderate level to give your body a fighting chance to recover. Walk instead of run, spend more time stretching, don't overdo it.
Here's a quick workout to get you through:
Warm up with a 10-minute walk.
1. Sitting hamstring stretch: right leg out straight, left leg bent, reaching down holding your knee or toes.
2. Stepping lunges for 10 steps.
3. Groin stretch: bring both feet together close to the body and push your knees to the ground.
4. Step-ups x 10.
5. Quad stretch: lie on your right side, bring your left foot up behind you and hold it with your left hand.
6. Back rolls: lie on your back and bring your knees to your chest then roll your knees together, left then right, keeping control.
7. Arm/back stretch: hold on to solid point with your right arm and lengthen your arm out straight and bend at the knees, change arms.
8. Elbow sit-ups x 20.
9. Modified plank: on your knees.
* Hold all stretches for 60 seconds.
Don't forget to keep donating at canberrahearts.everydayhero.com/au/karen-1.
