How to Handle Your Goals When You’re Under the Weather

Guest Post - Olivia Oneid

We’ve all been there: you’re fired up about your training, nutrition, and routine… and then boom, you get sick.

The first thought most people have is:“Am I going to lose all my progress?”

Here’s the truth → one week of being sick won’t erase months (or years) of consistent work. Progress isn’t that fragile. However, what matters is how you respond to being sick.

1. Training: Push or Pause?

If you’ve got a head cold with mild symptoms (think congestion, low energy, no fever), you might still be okay to train — but dial it back—lighter intensity, shorter sessions, or even just mobility work.

If it’s below the neck — fever, chest congestion, body aches — that’s your body saying:pause. Training through it will likely drag out recovery and keep you sidelined longer.

Think of training like adding weight to a bar. When you’re sick, your body is already lifting extra weight (fighting off the illness). Do you really want to pile more plates on?

2. Nutrition: Fuel, Don’t Restrict

It’s tempting to skip meals when your appetite tanks, or to live on toast and crackers. But nutrition is the one lever you can still control that supports healing.

• Prioritize protein (it supports immune cells).
  
  

• Get in fruits + veggies (antioxidants, vitamins, minerals).
  
  

• Don’t fear carbs— they’re your body’s preferred energy source when fighting infection.
  
  

• And most importantly: hydrate (fluids + electrolytes matter more than ever).
  

You don’t have to be perfect. Even hitting the basics will keep your body supported.

3. Mindset: Zoom Out

Being sick can feel like a step backward. But this is a temporary pause — not a reset button.

Instead of asking, “How much progress will I lose?” ask:

👉 “How can I take care of my body so I bounce back stronger?”

Consistency is built on adaptation, not perfection. This is just another rep in the “life happens” training block.

4. Action Steps for When You’re Sick

• Listen to your body: If you’re exhausted, rest.
  
  

• Keep some structure: Even if it’s just regular mealtimes and a short walk. This will make an easy transition back to routine once you’re feeling better.
  
  

• Drop the guilt: Missing a week of training won’t derail you — but stressing about it will.
  

If you’re stuck on when to push, when to pull back, or how not to let sickness spiral into weeks off track… that’s where coaching comes in. Reply to this email and tell me what your biggest challenge is when you’re sick — I’ll give you one practical step to apply right away.

Olivia Oneid

Coach, Master Athletic Performance