But wait, I am sick, sore or sad...

There is a large sign on one of the windows of our gym that I see every day, sometimes multiple times as I am coming in and out. It simply says, "Great bodies are not born they are forged." Those words have resonated in my mind many times, and often when I feel like skipping a day or even going easy during a workout I remind myself that truly a great body, awesome health and improved athletic performance is not the result of genetics, or wishful thinking but day in and day out sacrifice and diligence. Even those who have been blessed with incredible genetics and a natural ability to perform athletically still have to practice, sacrifice and strive.

I started a book last night called ChiRunning, in an effort get ready for marathon season and on the second page it says, "your biography will become your biology." Your daily actions and choices will result in the biology of your body. Often people will find any excuse to forgo the gym and either sleep in, watch their favorite show, or hang with friends. Over time these choices can take toll on your overall health and/or progress. You will notice it becomes easier and easier to "skip" your normal workout. Don't expect to see progress or even maintenance though when you choose this route.

Now don't get me wrong, there are days you will need to take off and times you will need to socialize instead of workout. There will be moments you want to indulge at a birthday party or celebrate an accomplishment and I encourage all of those. Just remember to bounce back, stay on the straight and narrow and use moderation. What fun is never getting to eat foods you sometimes crave, or having to work out seven days a week? There has to be a balance my friend, but remember a plate full of those choices day in and day out will result in delayed progress, weight gain, and poor athletic performance.

So when do you get to skip out on the gym? Here is a rule of thumb from Robert Mazzeo, Ph.D., a professor at the University of CO.

1. If you have the sniffles...dial down the intensity, "You have less energy when you're fighting a bug."

2. When you're congested and achy...take a day off, "Your body is already working overtime to help you recover. Overexerting yourself with exercise will just make it tougher to get better. Try yoga, walking, biking, or the elliptical."

3. *For the Ladies* If you have the worst cramps ever...work out, "Any activity that improves blood flow to the pelvic region can help ease the pain."

4. When you're exhausted...rest up, "If you're sleep-deprived, exercise may increase the production of stress hormones that suppress your immune system. Push hard tomorrow instead."

Tip: Even when you feel like you don't have the time, energy, or stamina I dare you to start working out anyways. Take a walk around the neighborhood, turn around and drive to the gym or do a few push-ups before bed. I have never regretted working out, only those times I fell prey to my excuses.