By Daily Health Tips: This is a lazy way to lose weight.

Daily Health Tips
This is a lazy way to lose weight. It burns hundreds of calories even if you are just sitting down on your computer. It also increases your metabolism which helps in weight loss

For Recipe. You Need:
2 tsp Honey
1 tsp Cinnamon
1cup/ 8oz/ 237 ml Water

Directions:
1) Use 1 part of cinnamon to 2 parts of raw honey. 1 tsp cinnamon to 2 tsp honey is recommended.
2) Boil 1 cup/8oz/237 ml of water.
3) Pour the boiling water on cinnamon. Cover it and let it steep until it is warm enough to drink.
4) Add honey when the water is cool/warm. Never add honey when it is hot as the heat will destroy the enzymes and other nutrients in the raw honey.
5) Drink 1/2 of this before going to bed. The other half should be covered and refrigerated and drink it in the morning. Do not re-heat it in the morning.

Do not add any flavors in this mixture. And this recipe only works if you drink it on empty stomach.

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Shakeology

Marcelle Demarco

Independent Team Beachbody Coach

Contact Me

Nutrition Explained

Shakeology’s ingredients—why superfoods make it so healthy.

WHAT IS SHAKEOLOGY®?

Shakeology® is the most delicious, nutrient-dense,              superfood-packed protein shake on the planet. It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. Shakeology is so incredibly healthy, no other single food item out   there can supply you with all the nutrients, vitamins, proteins, and    minerals in the amounts you need the way one delicious shake can.* Shakeology truly is NUTRITION SIMPLIFIED.

SHAKEOLOGY CAN TRANSFORM YOUR HEALTH BY HELPING:*

  • Curb cravings for sugar and junk food
  • Promote weight loss
  • Increase energy levels
  • Improve digestion and regularity
  • Support your immune system
  • Support cardiovascular health

HOW SHAKEOLOGY WORKS.*

Shakeology’s proprietary blend of digestive enzymes, prebiotics, and probiotics helps your body eliminate toxins that have built up in your digestive system over the years due to eating highly processed foods, fast food, and junk food. A healthy digestive system makes it easier to absorb the nutrients you need for optimal health. While your body is cleansing itself from the inside out, Shakeology’s 100% whole-food ingredients deliver the essential amino acids, vitamins,               and minerals your body needs to help curb its cravings. Your body will begin to shed stored fat while Shakeology’s superfoods (that are chock-full of antioxidants and phytonutrients) work their magic, helping reduce “free radical” damage that could potentially lead to heart disease, heart attacks, high blood pressure, and strokes.

WHAT’S IN SHAKEOLOGY?

Shakeology Ingredients and Nutrition Facts

Shakeology is packed with more than 70 of the world’s most potent, most nutritious, and most delicious ingredients. Not only does it provide a wide range of essential nutrients from the fruits and vegetables you should be eating every day, you’ll also reap the benefits of incredibly nutritious food you’d otherwise never have the opportunity to eat. Food that nutrition science has shown to be highly advantageous to your health. Plus, we were able to sneak fruits and veggies into every glass for those of you who are self-proclaimed “anything-but-vegetabletarians”—like Beachbody’s own CEO, Carl Daikeler. (Carl’s wife, Isabelle, helped create Shakeology to get him to “stop eating like a 2nd grader.”) Everything in Shakeology has been carefully selected for its unique nutritional quality, including ingredients that herbalists and natural wellness doctors have been using for centuries to holistically heal and fuel the body.* Download a “WHAT’S IN SHAKEOLOGY and HOW IT WORKS” chart now.

SHAKEOLOGY IS PACKED WITH SUPERFOODS.

What’s a Superfood? Superfood is the collective name given to the most nutrient-dense foods on our planet. Superfoods go beyond meeting basic nutritional needs; instead, they have high concentrations of multiple nutrients, such as antioxidants, phytonutrients, or adaptogens, that work together to support the immune system and help fight aging.*

PROTEIN and ESSENTIAL AMINO ACIDS can help you:*

  • Build and repair muscles
  • Reduce hunger and food cravings
  • Promote ideal blood sugar levels
  • Support brain function to help promote alert thinking and a positive mood
  • Promote healthy skin, hair, and nails

INTRODUCING VEGAN SHAKEOLOGY’S NEW COMPLETE PROTEIN SOURCE.

NO SOY! In our vegan Shakeology formulas, we blended brown rice protein with pea protein to create a complete protein source with high levels of lysine and methionine. These two very important amino acids are often limited in most plant-based diets. Along with brown rice protein and pea protein, we also blended in sacha inchi, chia, quinoa, flax, amaranth, and spirulina. There is absolutely no soy protein used in any Shakeology formulations. Though crafting this proprietary plant-based protein blend might sound easy, it truly is a rare feat.

Tropical Strawberry and Chocolate Vegan Shakeology Shakes             Sacha Inchi Organic Vegetable

SUPERFOOD, SUPER PROTEIN: SACHA INCHI.

Not only is sacha inchi a great source of protein, it’s also a superfood. Which makes this Shakeology ingredient twice as good for you.

  • An organic vegetable protein that’s easily assimilated
  • Naturally rich in good fats and fiber, which help control your appetite
  • Helps promote the body’s natural anti-inflammatory response
  • Has a high concentration of omega fatty acids—providing a perfect balance of omega-3, omega-6, and omega-9

SHAKEOLOGY NON-VEGAN FORMULAS USE WHEY PROTEIN ISOLATES INSTEAD OF CONCENTRATES.

If you’re thinking to yourself right now, “Why isolates? What’s the difference between an isolate and a concentrate? And why should I care?” keep reading.

  • Whey protein is a high-quality complete protein with rich amounts of all the    essential and branched-chain amino acids.
  • Isolates are purer than concentrates, containing 90% or more protein.    Concentrates contain between 29% and 89% protein.
  • Whey protein isolates are the purest form of whey protein, which is why they’re    assimilated so quickly and efficiently into the body.
  • Isolates contain very little, if any, fat and lactose.
  • Isolates are a great choice if you’re lactose intolerant, or if you experience bloating    or other problems associated with concentrates.

Women Drinking non-Vegan Shakeology

SO WHY DRINK VEGAN SHAKEOLOGY IF YOU’RE NOT VEGAN?

Did you know that replacing one meal a day with plant-based proteins can help you:*

  • Maintain a healthy weight
  • Have fewer digestive issues
  • Feel lighter and more energetic

And you don’t have to follow a 100% vegan diet to enjoy the incredible health benefits that come with eating more plant-based proteins. All it takes is one vegan Shakeology a day to feel a HUGE difference.

ANTIOXIDANTS

  • Nutrients in foods that slow down the oxidation of our bodies
  • Protect your body from free radical damage
  • Help promote the body’s natural inflammatory response*

Antioxidants help protect the body from “free radicals” which cause cellular damage.

Free radicals are natural by-products that cells produce. The way free radicals damage your body is similar to how oxygen in the air rusts exposed metal on a car. If you don’t have enough antioxidants to absorb free radicals in your body, they overwhelm your cells, oxidizing and destroying them. Cellular damage is now known to lead to all chronic illnesses, including inflammation, cardiovascular disease, arthritis, and even dementia. The good news is, you can rid your body of these destructive little devils by flooding it with antioxidants from potent whole-food-based superfoods like Shakeology. Antioxidants absorb free radicals and shed them from your body. Helping keep you strong and healthy.

TWO OF THE MANY EXTREMELY POWERFUL ANTIOXIDANTS IN SHAKEOLOGY INCLUDE:

Camu-Camu – Powerful Antioxidant Superfood from Peru

Camu-Camu

This superfood from Peru has the highest concentration of vitamin C of any food on the planet. In fact, it has 60 times more vitamin C than an orange. It’s energizing, helps promote a strong immune system, and keeps your gums, skin, and eyes healthy. And if that’s not enough, camu-camu also may help increase serotonin in the brain. The more serotonin you have, the happier you tend to be.

Goji Berry – Powerful Antioxidant

Goji Berry

Rich in vitamin A, this nutritionally dense little fruit has played a vital role in Chinese medicine for thousands of years. It contains 19 amino acids (including the 8 that are essential for life), has more vitamin C than an orange, and is packed with immense amounts of beta-carotene—more than carrots.

PHYTONUTRIENTS

  • Nutrients derived from plants that are believed to be necessary for sustaining human life
  • Promote a strong immune system*
  • Believed to slow down aging
  • Help detoxify and alkalize the body*

Phytonutrients are the active elements found in fruits,             vegetables, grains, legumes, nuts, and teas.

Strawberries and Almonds All the green superfoods in Shakeology contain phytonutrients that are known to promote a healthy immune system, may slow down aging, and help to detoxify and alkalize the body. Chlorophyll is the green pigment molecule in plants that’s responsible for absorbing the sun’s energy used in the photosynthesis process. Chlorophyll may detoxify and purify the blood and liver, help build red blood cells, and aid in tissue repair. The alkaline nature of phytonutrients helps neutralizes the acidity in your body that typically comes from things like eating overcooked meat or processed deli meat, and drinking diet sodas. An acidic environment in the body may lead to disease. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions.              Studies suggest that the natural mix of phytonutrients you get from whole-plant sources is more effective than taking them individually as nutritional supplements. Many of Shakeology’s fruit and vegetable sources have been chosen for their high concentration of phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances are known to have antioxidant effects, promote the body’s natural anti-inflammatory response, and help repair and rebuild cells.

SHAKEOLOGY IS PACKED WITH TONS OF PHYTONUTRIENTS, INCLUDING THESE 3 SUPERSTARS:

Moringa – Nutrient-rich Superfood with Phytonutrients

Moringa

Moringa is a nutrient-rich superfood that’s packed with more vitamin A than carrots, more calcium than milk, more iron than spinach, more vitamin C than oranges, and more potassium than bananas. No wonder moringa is considered to be one of the most nutrient-rich plants on earth. Moringa has   natural anti-inflammatory and antibacterial properties and is known to promote energy, vitality, athletic performance, and weight loss, while boosting the immune system and protecting against disease.

Spirulina – High Protein Superfood with Phytonutrients

Spirulina

This high-protein blue-green algae superfood can help boost your immune system, as well as  regulate cholesterol and blood pressure levels. Spirulina is one of the few plant sources of vitamin B12, and provides high concentrations of amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, and enzymes—all in an easily assimilable form.

Chlorella – Blood Cleansing Superfood with Phytonutrients

Chlorella

Chlorella is a blue-green algae superfood that has an amazing ability to cleanse the blood, digestive system, and liver of toxins and heavy metals. It regulates blood sugar, helps lower cholesterol, promotes healthy blood pressure, heals wounds, enhances the immune system, and battles free radicals. Chlorella also contains high concentrations of iron and B-complex vitamins.

ADAPTOGENS

  • Promote a strong immune system
  • Help increase energy
  • Protect the body from stress
  • Help balance endocrine hormones and the immune system

Adaptogens are special herbs that grow in harsh climates and conditions, at high elevations, atop mountains where              the soil is rocky and oxygen in the air is thin. Because these plants have to adapt to harsh conditions, they have highly              concentrated nutrients that can help your body cope with stress, provide energy, and maintain a strong immune system. Shakeology has a total of 9 adaptogens. Which is more than any other shake out there.

HERE ARE JUST 4 OUT OF THE 9 ADAPTOGEN SUPERSTARS:

Maca Root – Adaptogen

Maca Root

Maca root is a rare and powerful member of the radish family that contains almost 60 phytonutrients. It helps increase energy and endurance. Promotes memory, learning, and mental ability. Helps strengthen the endocrine system and may promote a healthy libido.

Ashwagandha – Adaptogen

Ashwagandha

This difficult-to-pronounce, yet potent herb, has been used in holistic healing for thousands of years. Known to provide support for a healthy immune system, this herb helps strengthen cognitive functions like learning, memory, and reaction time. It combats stress and can help provide a healthy mood and feeling of well-being. It also helps the body achieve ideal blood sugar and optimal cholesterol levels. As a powerful adaptogen, it helps with brain cell regeneration and promoting the body’s natural anti-inflammatory response.

Schisandra – Adaptogen

Schisandra

This ancient Chinese herb has                      been used for healing purposes for                      more than 2,000 years. It helps                       promote ideal immune health and                        optimal energy levels for better                         physical performance and endurance.                          It also helps the body achieve ideal                           blood sugar levels and healthy                            blood pressure.

Astragalus – Adaptogen

Astragalus

Considered as one of the most                  important herbs in traditional Chinese                   medicine, astragalus helps to maintain                    a healthy immune system, as well as                     helping protect the body against                      physical, mental, and emotional                       stress. It contains high amounts of                        antioxidants, which protect cells against free radical damage. Plus it has nutrients that                         promote a healthy immune and respiratory system                          throughout the year, especially during the winter months.

PREBIOTICS, PROBIOTICS and DIGESTIVE ENZYMES

  • Support a healthy intestinal tract
  • Aid in digestion
  • Help promote regularity
  • Help increase the absorption of nutrients

PREBIOTICS are naturally occurring undigestible carbohydrates, which are found in high-fiber foods and feed the “good” bacteria living in your intestines. Prebiotics, in combination with probiotics, are needed to help keep your              intestines healthy. Think of prebiotics as the “food” that fuels the growth of probiotics, or good bacteria, in your intestines to help maintain good intestinal health and healthy digestion, and increase the ability to absorb nutrients from the food you eat. If your body can extract more nutrients from nutritious food, you may feel less hungry and won’t eat as much. This helps with weight loss!

ONE KEY PREBIOTIC IN SHAKEOLOGY IS:

Yacon Root – Prebiotic

Yacon Root
  • Has the highest concentration of prebiotics of any plant in the world
  • May help to reduce cholesterol levels
  • Supports a strong immune system
  • Promotes the growth of friendly bacteria in the intestines

PROBIOTICS are strains of live good bacteria that help with the digestive process. They assist the body in absorbing nutrients and minerals, bring an overall balance to the digestive tract, and help support the immune system.

ONE OF THE MOST POWERFUL STRAINS OF PROBIOTICS IS:

Bacillus Coagulans – Probiotic

Bacillus Coagulans (Lactobacillus Sporogenes)

While most probiotics get destroyed in the stomach by acids and never make it to the digestive tract, this one is different. This powerful strain is proven to pass through the digestive process, survive stomach acids, and reach the intestines, where it is intended to function.

  • Supports a healthy colon
  • Has been clinically shown to help with bloating
  • Promotes strong digestive function

DIGESTIVE ENZYMES are from plant sources, such as pineapples and papayas, that help your body break food down into its individual components, making nutrients easier to absorb. Cooking can destroy foods’ natural digestive enzymes, so there’s a good chance that you don’t get enough of these enzymes in your diet.

TWO KEY DIGESTIVE ENZYMES FOUND IN SHAKEOLOGY ARE:

Bromelian – Disgestive Enzyme

Bromelain
  • Is a mixture of enzymes found                         in pineapples
  • Helps with the digestion of protein
  • Contains natural anti-inflammatory properties
Papain – Digestive Enzyme

Papain
  • Is a protein-cleaving enzyme derived from papaya
  • Used as a digestive aid
  • Helps promote the body’s natural inflammatory response
  • Aids in helping the body dispose of excessive fluid following injury

VITAMINS and MINERALS

Most of us don’t get the complete range of essential vitamins and minerals in our daily diets.              Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they’re flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Vegan Shakeology formulas derive all their vitamins and minerals from whole-food ingredients.              And why is that important? Because vitamins and minerals delivered through whole foods are more easily assimilated and recognized by the body than ones derived from isolates. Plus it’s more beneficial that way, since science can’t decipher all the different cofactors nature provides in the fruits and vegetables that make vitamins and minerals do their magic in your body.

Because vitamins and minerals found in the fruits and vegetables we use vary from season to season, or even from tree to tree, you won’t see the vitamins and minerals listed on the ingredient label on the back of the bag. Our other Shakeology formulas (the non-vegan ones) are fortified with added vitamins and minerals, so that’s why you’ll see them listed on the back of the bag. While some people feel they need added vitamin and mineral fortification, others prefer to get their vitamins and minerals only from the natural levels found in whole foods. The choice is up to you. That’s why we have both to choose from.

HIMALAYAN SALT

Untouched, unrefined, and unbelievably good for you—Himalayan salt is needed for hydration. Himalayan Salt Salt. We’ve been taught that it’s bad for us and to use it sparingly. But what most people don’t know is that there’s a HUGE difference between traditional table salt (which IS bad for you) and Himalayan salt (which is incredibly good for you). Traditional table salt (iodized salt) is bleached and chemically altered, and can create some serious health risks. All the negative health reports you hear about salt is referring to that fine, granular stuff most of us grew up with. Not Himalayan salt—the kind that’s in Shakeology. Himalayan salt is one of the best things we can put into our bodies because it contains more than 70 trace minerals absorbed naturally from the Earth over thousands of years. It’s salt the way nature intended it. Our bodies are superconductors.              If you don’t have salt, your whole primary operating system doesn’t work. Think of your 70 trillion cells as batteries. If you don’t have salt and electrolytes, those cells won’t work. Instead, you use up the glycogen in the cells and they acidify. You don’t know what’s happening. You start feeling not so great. You get adrenal fatigue. Cholesterol goes up. And your immune system doesn’t work as well. So you body needs salt. But only the good kind.

Currently Available Exclusively Through the Beachbody Coach Network at Teambeachbody.com
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Eating to win: Activity, diet and weight control

Activity, diet and weight control

This will focus on why dieting alone is not a successful strategy for weight control. There is a clear relationship between physical activity and measures of body composition such as waist to hip ratio, waist circumference and body fat. Yet data from the Health Survey for England shows that in 2004 only one-third of men and one-quarter of women were taking thirty minutes of exercise at least five times a week (NHS, 2006). Low levels of physical activity are associated with poor diet and obesity, which may in turn be a barrier to being active (Skidmore, 2007). According to NHS statistics (NHS, 2006) the main reasons given by adults for not participating in active sports during the last year were: their health wasn’t good enough (50 per cent), followed by difficulty in finding time (18 per cent) and not being interested (15 per cent). In this unit we will consider why this inactivity is of concern in relation to healthy weight and why physical activity is a key component for weight loss and weight maintenance.
Physical activity influences appetite and leads to improved overall fitness levels. In turn, higher fitness levels mean you gain advantages that benefit your weight control, because of the increased use of body fat as an energy source, without losing lean muscle mass. One of the major physiological advantages of exercise is that levels of fat in the blood are reduced. We will consider how exercise can influence cholesterol in the blood, and therefore reduce the risk of coronary heart disease (CHD).
How much energy is used during activity is related to several factors including the duration and intensity of the exercise. For effective weight control, Sharkey and Gaskill recommend moderate rather than high intensity exercise, because more calories are used before exhaustion is reached. Others emphasise that intensity alone is not so important, and it is the total energy expenditure (duration and intensity) that is more relevant. Sharkey and Gaskill also emphasise that greater fitness allows more activity and therefore more weight control, hence frequency may be more important than intensity. Exercise may be more effective than dieting because of the excess post-exercise oxygen consumption (EPOC), where calorie expenditure remains high for a short while after the period of exercise (the recovery period).

The Open University
© Copyright 2013. All rights reserved.

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P90X & P90X2 CHALLENGE STARTING NOBEMBER 4TH

P90X & P90X2 CHALLENGE STARTING NOBEMBER 4TH

Welcome to October! P90X and P90X2 Challenge Packs are on sale all month long.

For October only, the P90X and P90X2 Challenge Packs will be available for $180. That’s over $90 of savings if you were to buy these programs and products separately

Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. With the P90X & P90X2 Challenge pack, you will receive the P90X or P90X2 fitness program, one of five delicious Shakeology flavors, and a FREE 30-day trial membership to the Team Beachbody Club, where YOU will find all the support you need to complete The Challenge!

P90X

https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=281096

P90X2
https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=281096

Preventing Knee Injuries With These Exercises

3 Knee-Strengthening Moves
Keep knee injuries at bay with these smart exercises

Achy knees? Weak legs may be to blame. When the muscles surrounding the knee aren’t strong, your knee takes up the slack—putting extra pressure on the joint that can lead to pain and, worse, injury. These exercises strengthen the muscles around your knee, keeping it protected.

Lunge
Starting position:
• Step backwards with your left foot, with your hands on your hips.
• Keep your right foot and knee in alignment with each other.

Movement:
• Bend your right leg until your thigh is parallel to the floor.
• Hold for 2 seconds, then slowly rise back up. Repeat 15 times, then switch legs.

Strength Training

Best Stretches For a Lean Body
Walk Off 5x More Belly Fat
Yes, You CAN Run 3 Miles!
Leg Exercises: Exercises for Legs and Thigh Toning Workouts

Walk off the pounds with high-energy, fun-filled walking workouts.
Adduction
Starting Position:
• Lie on your left side with your left leg extended. Your right knee should be bent in front of you at a 90 degree angle.
• Support your head with your left hand, and place your right hand flat against the floor in front of you.

Movement:
• Lift your left leg up 4-5 inches. Hold for 2 seconds at the top, then lower.
• Repeat 15 times, then switch legs.

Abduction
Starting Position:
• Lie on your left side with both legs extended.
• Support your head with your left hand, and place your right hand flat against the floor in front of you.

Movement:
• Lift your right leg up about 12 inches. Hold for 2 seconds at the top, then lower.
• Repeat 15 times, then switch legs.

Published August 2013, Prevention

7 Justifiable Reasons to Miss a Workout by SparkPeo

7 Justifiable Reasons to Miss a Workout by SparkPeople

1. You just had a baby.
Having a baby is maybe the most valid reason for not working out. It’s typically recommended that you wait six weeks after giving birth before you work out and even longer if you’ve had a C-section. Your body is recovering from a major physical even and not only should you cut yourself some slack, but it can be dangerous to exercise too soon. Postpartum bleeding, called lochia, can continue well past the four-week mark, and overdoing anything can cause bleeding to increase. So heed your doctor’s advice and enjoy the baby. Don’t rush getting back into fitness until your body feels ready to take it on (and you have your doc’s OK). There will be plenty of time to work out once you’ve recovered!

2. You’re injured.
It’s not only important to skip your workouts when you’re injured, but it’s a necessity if you want to feel better! Giving your injury a break is essential to letting it recuperate so you’re able to get back on the horse again soon. Putting more strain on an injury is just a recipe to get sidelined for good. Talk to your doctor or physical therapist to find out what activities you can do with your injury. It might be possible to modify exercises so you can still work out, but there might be exercises to avoid, too. Being injured can be a positive in some ways, though. Nothing makes you miss working out more than not being able to do it, and this type of setback can also push you to discover new workouts you enjoy. If you can’t run because of a knee injury, you might be able to try Pilates. If you have a stress fracture, you could fall in love with the bike or rowing machine or try a low-impact class.

3. You had surgery (or the doctor told you to lay off exercise).
In the case of a major surgery–or even a minor one–you can skip the sweat session sans guilt. The last thing your body needs after a major medical event is to work harder: It’s working hard enough on recovering and feeling better. Work with your doctor to find out when you can safely work out again, and heed his or her advice. The last thing you want is to pass out while you’re on the treadmill.

4. You chronically get too little sleep.
Sleep is more important for your health than working out. If you didn’t sleep well (or at all), are jet-lagged or are adjusting to a new schedule, rest up before hitting the gym again. Chronically skipping sleep to exercise doesn’t do a body (or mind) a lot of good. If you’re just feeling a little tired after a night or two of poor sleep, exercise might actually give you an energy boost. But it’s up to you to know the difference between a little fatigue and the exhaustion that comes from true sleep deprivation. Odds are, if you could fall asleep at 7 p.m. for the night, it’s probably a good idea to skip the gym that day.

5. You’re sick.
The general rule is that if your illness is above the neck (e.g., runny nose, sore throat) you can safely workout. If your illness is below the neck (e.g., stomach issues, lungs, full-body aches) it’s best to rest. But in the early stages of a really bad cold, we still say it’s totally fine to skip the gym. When your body isn’t feeling it, you know it–and it’s OK to hit the couch for a couple of days instead so you can let your body focus on expending extra energy toward fighting off illness. The last thing you want is to spread the germs to others or to pick up something else during cold and fluseason!

6. You just completed a major athletic/endurance event.
Just ran a marathon? Slogged through a Tough Mudder? Competed in your box’s CrossFit competition? You’re entitled to a day off from your usual workout. After a big event, you might want to go on a walk and do some mild stretching to help alleviate any soreness, but it’s probably a good idea to give yourself a break so you can properly recover.

7. You’re actually too busy.
Sometimes, despite your best efforts, intentions or desires, life really does get in the way of working out. You had a dentist appointment, worked all day, hauled your kids to soccer practice, baked a cake for a birthday party at work, made dinner, paid the bills, and now it’s 9 p.m.–and you didn’t get your workout in. That’s fine! If you’re genuinely too busy, you’ll know it. But if this is always the case, try to find a plan to work more exercise into your hectic schedule, even in small bursts. Remember, too, that exercise is great stress relief and much-needed “me” time for many people; it can make all of those busy tasks seem more manageable!

You don’t have to feel guilty for skipping a workout when you genuinely have a good reason to do so. Just watch for those excuses when you know that you could have gotten to the gym or fit in a quick at-home sweat session–and then make a plan to do it the next day!