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Fighting the Cold – Newsletter November 2015

That Time of Year Again…Fighting the cold

It’s that time of year again, people are feeling slightly under the weather, sore throat, tiredness, nose full of goo…it’s emotional!

Getting a cold or feeling under the weather is never ideal when you’re pursuing goals in the gym, it can get you down and even affect motivation levels.

If you’re feeling under the weather, here are some points to consider:


Your chances of falling ill are reduced if you’re gaining adequate nutrients from your diet. Protein, vitamins and minerals are essential in order to keep our immune systems functioning well.

Naturally your appetite will suffer, as I’m sure many of you have experienced, as a result of feeling unwell. However, listen to your body whilst trying to maintain your normal eating habits. Increasing your intake of vitamin c and zinc may help, as these are thought to reduce the duration of colds – I wouldn’t expect them to have significant effects however.

Vitamin C is often supplemented to help ward off cold symptoms, and is also an anti-oxidant. Having said this, it is easy to gain through the diet therefore supplementing with low doses is probably unnecessary.

#TIP: Zinc is an essential mineral which we lose through sweat. If you’re a fan of oysters, they are a good source of zinc.


Attempting to train whilst ill, although valiant efforts can be made, your performance will most likely be impaired. You’ll need more rest between working sets, training volume will have to be reduced, and you’ll feel tired for longer post-training.

This might be a good time to put training to one side if you’re feeling that bad, otherwise it might take you longer to get over it. Some of you may even find, as you’re getting over a cold, low intensity training sessions actually lead to you feeling better.


On a closing note, the end of the year is approaching. Now is an even better time to step up your training if you’ve been inactive recently…so long as you’re not under the weather!


Build this going into December, and maintain it! You don’t want to feel like you’re starting at the bottom of the hill come January!

author: jasonpatmore

I am a Personal Trainer and coach based in Liverpool Street.


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