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  • Writer's pictureCoach Sandy Robinson

Preload to Protect- How to keep your immune system strong all year long!

One of the most important concepts we try to teach at LEANWell is the value of a proactive healthy lifestyle. The more we do now to build a strong and healthy mind, body, and spirit, the better we will be able to fight off things that can break us down like stress, illness, and injuries. Especially in this current season of fighting Coronavirus, now more than ever we need to be building our bodies strong!

"Preload to Protect"- equipping your body and immune system with the tools it needs to do it's job properly and prevent illness.

Preloading helps your body's natural immune system fight off germs, viruses, and even cancer cells within your body that may negatively affect your health.

Tips to preload:

  • Focus on healthy, whole foods, such as fruits, vegetables, and seafood like wild-caught salmon.

  • Limit your intake of sugar by avoiding "added sugar" on food labels and choosing fruit infused water or plain sparkling water instead of sugary beverages.

  • Move more, sit less- research shows that more movement kicks the immune system into gear and makes your immune system better able to fight off attacks.

During flu season our family also makes an extra effort to focus on nutrient dense foods as well as supplements such as Vitamin C, D3, K2, B- stress complex, and Omega 3 fish oils to help supplement where our diet may be lacking. If you are interested in supplementing be sure to do your research first, talk with your doctor or pharmacist to get direction on the best brands and proper dosing for you.

We also incorporate a routine fitness plan. Normally that would mean a gym workout 5-6 times a week, but due to social distancing and CDC guidelines related to Coronavirus, we now do workouts at home, and outdoors in our neighborhood.

In effort to help others with this same need of at-home fitness, we offer online coaching through our LEANWell training app which is FREE to all who purchase a personal training and/or health coaching package with one of our coaches. You can download our app on Google Play or Itunes to get started. You can workout at your own pace and time or we can set up video conferencing and coach you through each workout or consultation face to face.

Now, most of you have probably stocked up on frozen produce preparing to be stuck at home and may need some ideas of how to use it, here's a great recipe to try!

For a great immune boosting smoothie to try for a meal replacement, how about this:

  • 1/2 cup chopped strawberries (measured after being cut)

  • 1/2 cup frozen blueberries

  • 1/2 cup raspberries

  • 1/2 frozen banana

  • 1 serving of Vanilla Protein Powder

  • 2 teaspoons local honey

  • Juice of half a lemon


  • Peel and freeze banana overnight

  • Add all ingredients to blender

  • Blend on high, adding water and/or ice (if needed), to reach desired consistency.

For more helpful tips, be sure to subscribe to our page for newsletters and specials! Check us out on Facebook and Instagram too!

-Sandy Robinson

Certified Health Coach, Personal Trainer, and Personal Fitness Chef

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