Friday

"Strength looks different every day, and that’s okay."

Welcome to Friday! Today, we're chatting about:

• When it’s okay to workout sick

• Hot vs. cold showers

• This app makes working out easy

• What is clear protein?

• How to save money on your purchases

Should You Work Out When You’re Sick?

Feeling a little under the weather but tempted to stick to your workout routine? Doctors say it depends on your symptoms. A simple rule helps: if symptoms are “above the neck”, like a stuffy nose, mild sore throat, or sneezing, light movement may be fine. But if illness has spread “below the neck” with fever, fatigue, or body aches, rest should take priority.

Mild activity, such as walking or gentle yoga, can boost circulation and even help clear congestion. But overdoing it when sick can slow recovery and add unnecessary stress to the body. Experts emphasize hydration, sleep, and self-awareness as the real medicine.

If you choose to move, skip high-intensity workouts, take extra breaks, and keep your germs to yourself by avoiding crowded gyms. Think of this time as active recovery. Your body is already working hard.

A few days of rest won’t erase your fitness progress, but pushing through illness might. Sometimes the strongest thing you can do is pause.

Hot vs. Cold Showers

A shower can be more than just routine. It’s a reset button. The trick is choosing the right temperature for what your body needs. Warm water soothes tense muscles, signals safety to the nervous system, and helps prepare the body for rest. It’s the ideal choice when the goal is to slow down, unwind, or release the day.

Cold water, on the other hand, wakes the body up. It stimulates the vagus nerve, improves circulation, and boosts mood by triggering endorphin release. It’s why cold plunges have become a wellness trend. Short bursts of cold can spark alertness and even strengthen emotional resilience.

There’s no single “best” option. It’s all about timing and awareness. Warm showers calm overstimulation; cool ones reset energy. Some experts even recommend alternating, warm first, then a quick cool rinse, to balance calm and clarity.

Make Working Out Easy

Did you know 7 out of 10 people with a gym membership rarely go? Most people genuinely want to stay active, but finding the time and feeling confident about your routine can be tough. Training can cost up to $150 per session, so getting help doesn’t feel reasonable.

That’s where Future wants to help. Future is remote personal training on your phone where you choose a coach you like who fits your style, whether you want a motivator or someone more encouraging and flexible. Every plan includes 1:1 expert support, step-by-step video guidance, and a way to track your progress. This helps you know what to do while always having someone cheer you on.

You can also do your workouts anywhere that’s convenient to you. Whether you prefer to exercise in the privacy of your home or go to the gym, Future gives you the flexibility to choose. This allows you to fit your workouts into your schedule with ease.

We think this one’s great for our Note To Self community, especially if you’re looking to feel supported and inspired to get active again. As a Note To Self reader, you can get your first month for 50% off. It’s zero-risk, so you can cancel anytime in your first 30 days and get a full refund.

Get zero-risk, remote personal training that keeps you motivated to stay active.

Thank you to Future for sponsoring Note To Self. 

The Truth About the Viral “Clear Protein” Trend

Clear protein might look like a new trend, but it’s been around for years, just not in your gym bag. Originally designed for hospital patients who needed protein in a clear-liquid diet, it’s now being rebranded as a lighter, fruit-flavored alternative to the typical creamy shake.

The main difference lies in the protein type. Clear protein is made from whey protein isolate, which filters out most fats and carbs, leaving a transparent drink with about 20 grams of protein per serving. It’s easier to digest and often lactose-free, making it appealing to those who prefer a lighter post-workout option or have sensitive stomachs.

That said, nutritionists say most people don’t need it. Whole foods remain the better long-term source of protein, since they come with the nutrients that help your body actually absorb it. For most, clear protein is a convenience, not a necessity.

Think of it as flavored water with a protein boost: fine in moderation, helpful for some, but not a magic fix for fitness or health goals.

The Go-To Debit Card for Instant Discounts

Wellness Round-Up

Parting Thoughts

• ✅ True or False: True. Dehydration can lead to cramping, fatigue, and slower recovery.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: You don’t need to be perfect to be consistent. Progress looks like showing up, listening to your body, and adjusting as you go.

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Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!