4 Tips To NOT Get The Flu This Season

By Derek Wellock

I notice the flu virus is sneaking in this season and there a couple things you can do to prevent it and or reduce the severity of it.  These simple tips are key to staying flu free this season.


  1. Take your vitamins every single day.  Although there are health care professionals who would disagree with the use of a multivitamin because we can get it all in our food, but let’s be honest.  None of us eat enough healthy food to get all our required dose of vitamins.  So adding a multivitamin daily can ensure you are getting the proper nutrients in your diet.  Pure Encapsulation and Xendurace are my favorite.   Adding a garlic pill, fish oil, and 1000-5000mg of Vitamin C to your daily routine can also help reduce the flu virus.
  2. Drink Lots of water.  My suggestion is drinking 0.6 times your bodyweight in water per day broken up into 1 hour intervals.  So if you weight 200lbs then you should drink 120oz of water per day, which is 10oz every hour.   Your body is 70% water, and for your cells to function properly you need to be hydrated. Also water helps to flush your body.  Water is key to being healthy but also key to fighting any type of illness.
  3. Watch your stress levels.  Managing your stress has a huge impact on your immune system and its ability to fight and defend the flu virus.  Try and eliminate all stress as much as possible.  Things that help you manage a stress like exercise is something you can’t skip, because keeping that stress under control is essential.
  4. Sleep.  Make sure you get 6-8 hours of good sleep every night.  This is vital for living a healthy life but especially during flu season.  Keep your sleep at the top of your priority list during this time.  Sleep is where you recover and allow your system to rest!  Do not short change your sleep!





Warm Up:  

Trainer Choice



3×8 Front Squat (Every 2:00)
Start @60%

20 Hollow rocks after each set*





15 Min AMRAP
30 Air Squats
10 Pullups
5 Clean and Jerks 135/95

Adv: 1 rope climb per round


Welded Lean

15 Min AMRAP
20 Med Balls Slams 20/16
15 V-Ups
10 DB Step Ups 35/20

Adv: 1 rope climb per round


Mobility Of the Day: Banded Hip Extension (pg. 329)

Improves: Hip Extension, Squat, Deadlift, Back and Hip Pain





8 to 9am





4:30 to 5:30pm with Coach Leo

  • Muscle-up/rope climb practice
  • Grip strength





5:30 to 6:45pm with Coach Joel and Yogi Master Savina





6:30 to 7:30pm With Coach Sabrina and Coach Kris