As a coach, athlete, or busy professional, you can’t afford to get sick. Your performance, energy, and ability to show up for your team, clients, or family depend on your health. But what happens when sickness is in the air—especially when a family member, co-worker, or teammate comes down with the flu?
At Hardbody Personal Training, we take a proactive approach to health, not just reacting when we feel rundown. Here’s a complete immune defense playbook to keep you in the game when everyone else is down for the count.
1. Limit Exposure & Contamination
The first step is reducing direct contact with the virus while keeping your environment clean.
✅ Quarantine the sick person (if possible) – Set them up in a separate room and minimize close contact.
✅ Wear an N95 mask in shared spaces.
✅ Disinfect high-touch surfaces – Door handles, light switches, remotes, and your phone.
✅ Wash hands frequently – Soap and water for at least 20 seconds.
✅ Avoid face-touching – Your nose, eyes, and mouth are the easiest entry points for viruses.
2. Prioritize Sleep for Maximum Recovery
Your immune system regenerates during deep sleep, making it your most powerful weapon against illness.
🛌 Aim for 7-9 hours of quality sleep per night.
🌙 Supplement with magnesium glycinate and GABA (like ATP Labs Yin Reserve) to improve deep sleep.
❄️ Keep your room cool, dark, and quiet to enhance recovery.
3. Supercharge Your Nutrition for Defense
Your immune system thrives on nutrient-dense, whole foods.
🥩 Increase protein intake – Supports immune function and recovery.
🍊 Load up on vitamin C – Found in citrus fruits, bell peppers, and kiwis.
🦪 Zinc & Vitamin D3 – Take Zinc Picolinate (30-50mg) and Vitamin D3 (5,000 IU) daily.
🧄 Raw garlic & honey – Natural antimicrobials that help fight infection.
🍲 Bone broth – Rich in amino acids and minerals that aid recovery.
🔥 Hardbody Tip: Mix ATP Labs EAA formula in your water throughout the day to stay hydrated while boosting your immune system.
4. Hydration & Electrolytes: Stay Ahead of the Virus
Water is essential for flushing toxins and keeping your immune system working efficiently.
💧 Drink at least 100 oz of water per day.
⚡ Use electrolytes – ATP Labs Electrolyte XL or a high-quality electrolyte blend will help balance minerals.
🍵 Bone broth & herbal teas – Added minerals and gut support.
5. Strategic Supplementation for Immune Support
When sickness is going around, your body needs extra reinforcements.
💪 Glutamine (ATP Labs Glutamed) – Supports gut and immune health.
🍇 Elderberry syrup – Helps shorten flu duration and boost immunity.
🦠 Quercetin & oil of oregano – Powerful natural antivirals.
💊 Zinc lozenges – Take at the first sign of symptoms for immune support.
🔥 Hardbody Tip: Take oil of oregano with food—it’s strong but effective at killing bacteria and viruses.
6. Smart Recovery & Stress Management
A stressed body = a weak immune system. Manage stress and recovery with these tactics:
🔥 Sauna sessions – Boosts immune response and increases heat shock proteins.
❄️ Cold showers – May help fortify the immune response.
🧘♂️ Mindset & meditation – Chronic stress suppresses immune function.
🛑 Reduce caffeine overload – Too much can tax your adrenals and weaken immunity.
7. Stay Active but Avoid Overtraining
Training is great for your immune system unless you overdo it.
🏋️♂️ Keep workouts moderate – Hard training suppresses immunity temporarily.
🚶♂️ Increase daily movement – More steps, light mobility work, and walks outside help boost immune function.
📉 Listen to your body – If you feel off, scale back intensity for a day or two.
8. If You Feel Symptoms Coming On… Act Fast
The second you feel something creeping in, take action immediately:
⚡ Double your hydration & electrolytes.
🍇 Increase vitamin C, elderberry, and oil of oregano.
💊 Take zinc lozenges for extra support.
😴 Prioritize sleep & recovery – Don’t push through exhaustion.
The Hardbody Takeaway: Stay Bulletproof This Season
Flu season doesn’t have to take you out of the game. By staying proactive with your immune system, nutrition, hydration, and stress management, you can keep performing at your best—even when sickness is everywhere.
🔹 Train smart
🔹 Recover hard
🔹 Stay ahead of the curve
At Hardbody Personal Training, we don’t just train for strength—we train for resilience. Stay strong, stay healthy, and keep leading from the front!
Ready to Train Like a Hardbody?
Looking for semi-private training that builds strength, resilience, and high performance? Join us at Hardbody Personal Training in Plain City, OH—where results are built.
📲 DM us on Instagram (@hardbody_athlete) or visit HardbodyAthlete.com to get started today!