Thankfully, the hardest hitting months of cold and flu season this year have come and gone - but as we all know, (especially if you have young kids) coughs, colds and the latest strain of whatever virus the news media is pumping don't just go away entirely during the spring and summer months.

It can be challenging to navigate things when you're not feeling 100% - should you lift weights when you're sick? What about if you have a fever? Should you just lay in bed all day and eat soup? Read on and I'll give you some simple guidelines for the next time you're not feeling well.

On the front end, you want to practice healthy habits to bolster your immune system and minimize the risk of getting sick in the first place. Here they are in no particular order:

1. Practice Good Hygiene: Wash your hands regularly with soap and water for at least 20 seconds, especially before eating, after using the restroom, and after being in public places - simple, yet effective way to help prevent getting sick.
2. Eat a Balanced Diet: You've heard this from me before - stick with minimally-processed whole foods, high protein intake and a variety of fruits and vegetables to get your micronutrients (essential vitamins and minerals that keep the body and immune system functioning well).
3. Stay Hydrated: Drinking enough water each day is crucial to your health, aiding in the production of lymph and the detoxification process. As a general rule, aim for about one gallon of water consumed throughout the day - start hydrating first thing in the morning!
4. Get Adequate Sleep: This is a big one! And the hardest for many of us with a busy lifestyle. Aim for 7-9 hours of quality sleep per night to support your immune system and reduce your susceptibility to illness.
5. Exercise Regularly: Aim for at least four hours of resistance training per week and 30 minutes per day of intentional activity (any activity that gets your heart rate up and breaks a light sweat). Resistance training and an active lifestyle plays a HUGE role in keeping your immune system strong and reducing the risk of injury, illness and chronic health conditions.

Despite practicing all the healthy habits listed above, it's inevitable that you'll still get sick from time to time - ranging from a case of the sniffles to the "I might actually be dying" type of illness that really puts you out.

I recommend to avoid strenuous resistance training and other forms of exercise when you're really in the thick of not feeling well - especially if you have a fever or vomiting/diarrhea.

During this time, focus on rest and hydration. Go to bed early, take naps as needed and be sure to hydrate well. If you're sick with something respiratory - staying hydrating will go a long way in keeping your mucus thin so you can get it up and out. Consider adding electrolytes to your water - especially if you're losing fluids by vomiting and diarrhea. As you feel up to eating, do your best to get some protein in.

When you are awake, engage in short bouts of LIGHT activity - an outdoor walk in the sunshine being my favorite way to do it. Nothing strenuous, just an easy pace to get some movement in, the blood flowing and keep mucus from settling.

Don't use illness as an excuse to fall off the wagon. Get back to it as soon as you're feeling "decent". Ease back into your training routine - even if it's just cardio or body weight exercises. Listen to your body - consider using lighter weights, longer rest times and reducing volume and intensity until you get back to feeling 100%.

It sucks to not feel well, but during times of illness I'd encourage you to embrace the slow down from the busyness of life. Use your time wisely as you recover - prayer, self-reflection, reading and journaling are all things you can do in the comfort of your bed as you rest your body and mind.