Thanksgiving Fitness Guide: Stay on Track + Trainer-Approved Side Dish
Thanksgiving Health, Fitness, and Nutrition Guide: Stay on Track While Enjoying the Holiday
Thanksgiving is a time for gratitude, family, and food. While it’s easy to overindulge and lose sight of your health goals, with the right mindset and strategies, you can celebrate without sacrificing progress. Here’s how to enjoy the holiday while staying committed to your fitness journey.
1. Start the Day with a Workout
Burn calories and boost your metabolism before the feast begins.
Actionable Step: Schedule a family walk, jog, or a gym session in the morning. High-intensity interval training (HIIT) or a circuit workout can maximize calorie burn in a short time.
Tip: Consider joining a local "Turkey Trot" run or a fitness event in your community.
2. Be Mindful About Portions
Thanksgiving plates can be overwhelming with options, but balance is key.
Actionable Step: Use the "half-plate rule": fill half your plate with vegetables, a quarter with lean protein like turkey, and the remaining quarter with starches or treats.
Tip: Avoid seconds by sipping water and taking time to enjoy your meal.
3. Focus on Protein and Fiber
Turkey is a great source of lean protein, which helps with satiety and muscle repair. Fiber-rich veggies can help regulate blood sugar spikes.
Actionable Step: Load up on turkey breast (skinless if you want fewer calories) and roasted veggies like Brussels sprouts, green beans, or sweet potatoes.
4. Strategize with Desserts
Sweets are tempting, but moderation is your best friend.
Actionable Step: Stick to one or two small portions of your favorite desserts. Savor each bite instead of mindlessly indulging.
Tip: Try a healthier dessert option, like a crustless pumpkin pie or baked apples with cinnamon.
5. Hydrate and Avoid Empty Calories
Sugary drinks and alcohol can quickly add unnecessary calories.
Actionable Step: For every alcoholic or sweet drink, have a glass of water. Opt for sparkling water with lime for a festive touch.
6. Incorporate Active Traditions
Turn Thanksgiving into a movement-friendly holiday.
Actionable Step: Organize a backyard football game, play tag with the kids, or go for a post-dinner walk with family.
7. Plan for the Week Ahead
Thanksgiving is one day, but the leftovers can be a challenge.
Actionable Step: Use leftover turkey for healthy meals like turkey and veggie soup or turkey-stuffed bell peppers. Avoid grazing mindlessly by portioning out leftovers.
8. Practice Gratitude for Your Health
Acknowledge the progress you've made and use Thanksgiving as an opportunity to celebrate your commitment to a healthy lifestyle.
Actionable Step: Write down three things you’re grateful for, including aspects of your health journey.
Sample Thanksgiving-Friendly Workout
Circuit: Complete 3 rounds, resting 60 seconds between rounds
Bodyweight Squats: 15 reps
Push-Ups: 10-15 reps
Plank: Hold for 30 seconds
Jumping Jacks: 30 seconds
Lunges (each leg): 10 reps
Thanksgiving doesn’t have to derail your goals. By staying mindful, incorporating movement, and focusing on balance, you can enjoy the holiday guilt-free while making progress on your fitness journey.
Happy Thanksgiving from all of us at Nick Bolton Fitness! 🦃
Healthy Thanksgiving Sweet Potato Casserole (Personal Trainer Approved)
This guilt-free side dish is packed with nutrients, lower in sugar, and high in flavor. It's perfect for anyone looking to enjoy the holiday while staying on track!
Ingredients
3 large sweet potatoes, peeled and cubed
1/4 cup unsweetened almond milk
2 tbsp pure maple syrup
1 tsp cinnamon
1/4 tsp nutmeg
Pinch of sea salt
Topping:
1/2 cup rolled oats
1/4 cup chopped pecans
1 tbsp coconut oil, melted
1 tbsp pure maple syrup
Instructions
Cook the Sweet Potatoes: Boil or steam sweet potatoes until fork-tender. Drain and mash.
Mix the Filling: Combine mashed sweet potatoes with almond milk, maple syrup, cinnamon, nutmeg, and a pinch of salt. Spread evenly in a baking dish.
Prepare the Topping: Mix oats, pecans, melted coconut oil, and maple syrup in a small bowl. Sprinkle evenly over the sweet potato mixture.
Bake: Preheat the oven to 375°F (190°C) and bake for 20-25 minutes, or until the topping is golden and crisp.
Serve and Enjoy: A nutrient-rich side dish that feels indulgent but keeps you on track!
Why It’s Healthy
Sweet potatoes provide complex carbs, fiber, and vitamin A.
Pecans and oats add healthy fats and fiber.
Swapping sugar for maple syrup reduces refined sugar content.
This dish is crowd-pleasing and packed with flavor—perfect for the health-conscious Thanksgiving table!
If you want to get back to your health right after Thanksgiving, let us know. We specialize in creating the process to help our clients reach their health and fitness goals as fast as possible. Don’t forget to check out our BLACK FRIDAY SPECIALS on the website for some of the best deals of the year!
