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What To Do When You Get Sick (Without Losing All Your Progress)

  • Zack Quaderer
  • Oct 16
  • 2 min read

Ever notice how just when you start building momentum with your training and nutrition, BAM, you get knocked down by a virus?


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It always happens at the worst time. But here's the truth: getting sick isn't an if, its a when. And if your goal is lifelong health, it's not avoiding setbacks, it's about how you handle them.


So how do you keep your health and fitness on track when you catch the latest bug going around?


You pause.


I know that's not the sex answer. But it's the right one.


Exercise and dieting are stressors on your body. When you're sick, your body is already under stress fighting to recover. Piling more on top doesn't speed things up, it slows everything down.


At the time of writing this, I'm four days into my own 30-Day Coaching Blueprint (you can grab yours for free on my website) and documenting it all online. Not ideal timing to wake up with body aches and a head full of bricks, but let's turn lemons into lemonade.


Here's how I'm handling getting sick so I can bounce back fast.

(I am not a doctor and this is not medical advice.You should always consult your doctor about making any changes)



Skip the workouts



This is the hardest part. It feels like losing progress. But missing a few sessions won't erase your results. In fact, resting will speed up your recovery and get you back in the gym faster.


If you're building the habit and feel the need to "do something" swap your workouts for light stretching or breath work. The goal isn't intensity, it's consistent self-care.

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Forget about calories


Dieting while sick? Terrible idea.


Your body needs fuel and nutrients to fight infection. Restricting food makes that harder. Instead of counting calories, focus on quality and variety, fruits, veggies, meats, and plenty of water.


Soups, broths, and smoothies can be great options for packing nutrients in while staying hydrated.



Prioritize rest & recovery



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Now's the time to remove stressors. Sleep more. Nap often. Read, rest, relax.


You might feel like you're falling behind, but you're note.


The fitness journey is long, and progress always comes back when you do.



Bonus: Supplements that can help


(Not medical advice - always check with your doctor.)

  • Vitamin D3 (1,000-2,000 IU daily): Regulates immune response, especially if you're indoors a lot.

  • Vitamin C (500-1,000 mg daily): Supports immune function and may shorten illness.

  • Zinc (15-30 mg daily): Helps immune cells function; can reduce duration if taken early.

  • Elderberry (300-600 mg daily): Antioxidant-rich and may lessen cold/flu symptoms.



Final Thought


Getting sick sucks, no question. But it's not failure.


It's part of the process.


The best athletes, executives, and high performers don't avoid setbacks, they recover better from them.


So when you're sick, hit pause, take care of your body, and trust that you'll come back stronger.


That's how lifelong success is built.


 
 
 

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