Tips for Working Out When You’re Sick

Exercising is a way of life for many people and a vital part of their routine. If working out is something you enjoy, it can quickly come to a halt when you catch a cold or fall victim to the flu. In some instances, working out can improve the immune system and is good when you’re feeling sick. But sometimes being ill means activity needs to be kept to a minimum and exercising can make symptoms worse. It’s important to know when it’s safe to workout while you’re sick:

 

Look at Your Symptoms

Before jumping into a workout while you’re feeling under the weather, take a moment to review your systems. If your symptoms are happening from the neck up, you may be clear to work out. Symptoms from the neck up include sneezing, headache, coughing or a sore throat. Exercise can actually be helpful when experiencing these kinds of signs and clear them up. When you’re experiencing symptoms from the shoulders down, reconsider your workout. Any shortness of breath, abdominal pain or vomiting can be made worse by exercising. These kinds of symptoms require rest to start feeling better.

 

Avoid Intense Workouts

Working out while your sick can be potentially helpful and make you feel better, but it’s important to take it slow. Keep the exercises moderate and mild to make sure not to overexert yourself. Overdoing it can lead to feeling even worse and too much for the immune system to handle. Workouts like an easy jog or bike ride can help with symptoms and have you feeling better in no time.  Low-intensity workouts and activities have the potential to boost immunity. Keeping the exercise light and outdoors will be sure to improve your health.

 

Don’t Spread Your Illness

When you’re sick, it’s very easy to spread your germs. Even when you’re mindful of washing your hands and disinfecting things you touch, you can still get people sick. That’s why it’s important to stay at home or outdoors while working out when you’re sick. Going for an outdoor bike ride or looking online for at-home workouts will keep you from spreading germs. If you’re sick and go to a gym, you’re putting other people at risk of catching your illness. Once your symptoms have cleared up, it’ll be safe to step back in the gym again.

 

Take it Slow Afterwards

Once you’re starting to feel better and your symptoms have cleared up, it’s easy to get a little too eager to jump back into things. However, when you’ve recovered for an illness, it’s important to take it slow when you start working out again. As you begin to get back into a routine, slowly reintroduce more activity. Listen to your body and be careful not to push yourself too much. Keep the workouts low intensity at first and be sure to stay hydrated. Drinking lots of water is key to recovery, inside and outside of the gym.

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

Avoid 5 Common Beginner Workout Mistakes

Deciding to take on a healthier lifestyle and start working out more is a big step. Many find adopting this new lifestyle change can be very fulfilling and rewarding, but it can be challenging at first. If you’re new to fitness and working out, it’s easy to make the common beginner workout mistakes. Here’s how to avoid the top 5 workout mistakes for beginners:

 

Take It Slow

When first starting out, it’s easy to take on fitness with full speed ahead. But doing too much too soon can not only be dangerous, but you could easily lose you motivation to keep it up. This is a whole new lifestyle change. Adopting it into your life and schedule is going to take some baby-steps. Having a great week of workout often encourages beginners to amp their workouts the very next week to levels that they’re body isnt used to. This can lead to serious injury and doesn’t allow a safe rate of adaptation. To avoid this, take things slow and gradually build up over your fitness plan.

 

Listen to Your Body

You’ve probably heard the saying “no pain, no gain”. While this is a great line for motivation, it should definitely be take lightly. Its normal to feel a bit of soreness and discomfort when just starting a new workout plan, but many beginners make the mistake of ignoring the other serious pains that may accompany the new routine. If the aches and pains intensify, listen to your body and take a break for awhile. Just a day or two will help your body heal and recover. Ignoring this pains and continuing your workout will lead to worse injuries and will definitely take more than a couple days to recover from.

 

Pick the Right Shoes

It may sound silly, but what you put on your feet can greatly affect your fitness journey. Getting the right shoes or footwear and regularly replacing them can prevent injury. Depending on the workouts you do will determine the support you need. Going for a run and participating in a studio fitness class require two completely different types of footwear. Many beginners make the mistake of using the same sneakers for every workout.

 

Keep Track of Your Progress

One of the biggest mistakes a beginner will make is not keeping track of their goals and progress throughout their fitness journey. By keeping track of your workouts, you will see the progress you are or aren’t making. Take notes of the exercises you did, the weights you used, and how many reps you did. It’s also a good idea to track your physique by taking pictures and doing weigh-ins. By keeping track of your progress, you can see if you should make any changes if no improvements were made or to keep doing what you’re doing if you plan has been successful.

 

Have a Plan

A lot of the time, beginners have no idea what to do. Many simply begin with going for a run or doing numerous crunches week after week. But the to get the best out of your fitness journey, you need to have a workout plan. To avoid roaming aimlessly around the gym wondering what to do next, find a beginner’s program online or from a personal trainer to get you started and stick with it for at least eight weeks. By having a plan to follow, you’ll have an easier time keeping track of your progress and following a program helps to stay motivated from week to week.

 

David Jeansonne is the founder of CHAMPS BOXING™ and Traffic Jam Events™. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

Recover the Right Way

Recovery is a crucial part of any workout routine because your recovery plan has a significant impact on your fitness progression. Proper rest and recovery will help you reach your fitness goals. Unfortunately, many fail to follow a recovery routine and ultimately hinder their success. Here are my few tips to help get your post-workout plan on track.

 

Plan Recovery Time

Working out often and hard is great – but not allowing yourself to rest can cause serious problems. It’s easy to believe that fitness gurus never take a day off from strength training, but they do! “Recovery is one of the most important aspects of a successful training regimen, but for some reason, it’s commonly overlooked,” John Gallucci, Jr., D.P.T., president of JAG Physical Therapy, said. “Especially after intense or prolonged training, your body needs time to repair tissues that have broken down.” Depending on your workout regimen, be sure to have 24-72 hours of rest between intense sessions.

 

Hydrate and Eat Well

Another important aspect of recovery is refueling your body. Ideally, you should be replacing your fluid loss before, during, and after your workouts. Water helps every metabolic function and nutrient transfer in the body, so having plenty of water will improve every bodily function. Eating well is another key component. I recommend eating within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

 

Sleep and Rest

While this may seem like a no-brainer, many forget that resting and sleeping is part of every effective recovery plan. Developing a regular sleep schedule is the best way to help your body recover. Try going to bed around the same time every night, even on days you are not working out.

 

Don’t Skip Stretching

Stretching is a significant help when recovering from a hard workout. Stretching helps relieve muscular tension and potentially downplay the soreness you experience later. “Make sure you allot at least 20 minutes after a workout to cool down and stretch,” Barbara Bolotte, an International Federation of BodyBuilding & Fitness model, said. “If you don’t plan for it, you are more likely to skip it.”

 

Schedule Recovery Workouts

My last tip for recovery is to remember that not every workout has to be a hard one. A lack of proper recovery can lead to overtraining, which can lead to fatigue, injuries, inflammation, and lack of progress. I recommend scheduling recovery and rest days. This does not mean you cannot train on those days, just take it a little lighter. Rest days can include a light job with extra stretching.

 

If you want to get the most from workouts, you need to prioritize a recovery routine. My five tips will help you maximize recovery and maximize your progress!

 

David Jeansonne is the founder of CHAMPS BOXING™ and Traffic Jam Events™. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

How to Start Working Out Regularly

Getting on the workout grind can be challenging and difficult. However, from boosting your energy levels and reducing stress to losing weight and improving your sleep, there are many reasons why you should incorporate working out into your life. If you have no idea where to get started, here’s my roadmap for finding a workout routine that you can stick to.

 

Buy Proper Gear

Having the proper gear for working out is a must. Not only will you help prevent injury, but buying new workout gear can boost your motivation! Your necessary equipment will be dependent on what type of fitness routine you follow.

 

Start Small

As you begin to work out, think about long-term consistency and ask yourself how many days a week can you realistically fit working out into your schedule. Your fitness goals will determine how often you need to work out. For some, this may mean three to four days a week, while others may want to work out more. Maintaining regular workouts in your schedule is the most important key – but remember, you will not see results instantly, which is the number one reason exercise routines fail more often than not. If you were to go to the gym for 9 hours straight, you will not return home to look in the mirror and see a new you. If you go to the gym every single day for 9 days, and you come home every single day and look in the mirror, you will not see a new you. If you are patient, create a moderate/doable routine, and are very consistent with it while being patient with the results over the course of 30 short days… You WILL see results.

I recommend scheduling three workouts a week to start. The most motivating and encouraging way to work out is via the newest and proven trend that has become the norm which is group fitness. Find a friend or colleague that is already in a group fitness program of some sort – this will help you become instantly comfortable and better introduced to the program versus walking in to a new class as a first-timer.

 

I suggest trying out CHAMPS BOXING™️. Our team is always here for you, whether you need help finding the right workout routine or need the motivation to keep pushing through a class. I believe CHAMPS BOXING™️ is the most interactive, fun, and effective lifestyle workout. Find out for yourself by visiting our website: ChampsBoxing.com.

Working out regularly can be a difficult task to start, but with motivation and determination, you can find success! Be sure to check back soon for a blog on how to keep your workout motivation!

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

The Two Main Keys to Physical Fitness

David Jeansonne recently opened CHAMPS BOXING™️, a boxing-inspired group fitness gym, because he wanted to bring his community a revolutionized, safe way to get a great workout in a fun-for-all format. Jeansonne is dedicated to helping others achieve physical fitness success and here are his two main key components.

 

Motivation

Motivation is one of the two keys to physical fitness success. Without motivation, nothing would ever get done. According to Richard Price, the Regional Security Director at Blumont, Inc., motivation is an internal process that focuses a person towards goals and objectives. “In context, motivation can be said ‘the will to work,’” Price said. “Motivation can come from the enjoyment of the work itself, the desire to achieve goals and objectives, and from the sense of satisfaction that can be gained from successful completion of a task, or achieve the desired outcome to something more complex.”

Motivation stems from ambition and desire. For some, losing weight may drive their physical fitness goals. For others, it could be wanting to live a healthier lifestyle or to feel better about themselves. When it comes to reaching physical fitness goals and getting the results you desire, you need to be motivated in order to achieve the results. Before you even start working out, you need to make sure that you are self-motivated and that you have the support you need to motivate you when your motivation runs out.

One of the best reasons to workout with CHAMPS BOXING™️ is that the team is always going to help motivate you. Whether that means helping you push through the final ten minutes of a workout or offering physical fitness advice, the CHAMPS BOXING™️ team is determined to help you achieve your physical fitness goals.

 

Determination

That brings us to the second key to physical fitness success: determination. When it comes to physical fitness, determination is essential. For any change that comes out in your life, especially physical fitness, requires determination. You can only achieve your goals when you are entirely focused on the end result.  

Achieving your physical fitness goals is not always easy, and it requires lots of motivation and determination. CHAMPS BOXING™️ is a great outlet for those in the New Orleans area to receive more motivation and determination to achieve their fitness goals. To learn more about CHAMPS BOXING™️, please visit their website!

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

CHAMPS BOXING™️ Sponsors Local Race

This past weekend, David Jeansonne and his latest venture CHAMPS BOXING™️ sponsored the fourth annual Bursting with Speed 5k and half mile race!

The Bursting with Speed event is held in memory of Benny Burst, a faith-filled family man, and an avid runner. Burst was a native of the New Orleans area. In June 2013, Burst was diagnosed with Acute Myeloid Leukemia and began chemotherapy. A few months later, Burst lost his fight, and that is why the Bursting with Speed race is held to raise money for the Leukemia and Lymphoma Society (LLS). The LLS is the largest voluntary health foundation devoted to funding research, finding cures and ensuring access to treatments for blood cancer patients.

The race is hosted by the New Orleans Track Club, a not-for-profit organization and a member of the Road Runners Club of America and USA Track & Field. Additionally, CHAMPS BOXING™️ and other local organizations were able to sponsor the event. Pre-registered participants were eligible to win cash prizes and gifts donated by CHAMPS BOXING™️ and other sponsors.  

CHAMPS BOXING™️is proud to support its local community. To learn more about CHAMPS BOXING™️, visit their website at ChampsBoxing.com!

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!