| Follow this 7 step process to thrive on turkey day! |  |
Thanksgiving is on Thursday and with it comes anxiety for those trying to lose or maintain weight. But it doesn’t have to be that way if you have a strategy and some general awareness of what you do and consume. This piece isn’t about being “good” on Thanksgiving. It is about how to get through the day with a common sense plan that will allow you to enjoy family, friends, and food in moderation and guilt free!
Step 1: Get your preliminary calories burnt: Monday, Tuesday and Wednesday represent a HUGE opportunity to implement quality workouts. It doesn’t matter if it is Spinning, Zumba, a solitary jog or a strength/interval session; just plan out your activities for the 1st three days of the week!
Step 2: If there ever was a time to practice the 85% rule it is this week. The 85% rule is simply making the best food choice possible 85% of the time so when presented with something decadent and delicious it can’t really harm you. Want to use the 90% rule Mon-Wed? That is fine, too. The idea is
“clean eating” where you will focus on fruits, veggies, low fat dairy, lean proteins and healthy fats.
Step 3: We are asking you to be proactive on Thanksgiving. Almost every town or municipality will be hosting a turkey day 5K event and a lot of gyms are hosting special Thanksgiving workouts. Even if you can’t make it the gym or don’t want to race, lace up the shoes and go for a 30-45 minute walk or run in the morning to offset calories you will be consuming later in the day!
Step 4: Shake it up! I am a BIG fan of using protein shakes for a quick and convenient breakfast but on Turkey Day we are going to do two shakes: One for breakfast and one for lunch. Add some fruit in between and drink plenty of water! The brand we love at Integrated Wellness Concepts is Designs for
Health Whey Cool (high-quality protein from grass-fed, GMO-free sources) and can be ordered on our website at www.integratedwellness-concepts.com
Step 5: Don’t pick around food but stay away from what you know. Often times we will pick around the dinner/dessert table in an attempt to not eat a specific item. The problem is we nibble on useless stuff like cheese and crackers and at the end of the day, eat what we were avoiding in the first place. We suggest going ahead and eating what you want. Simply eat the foods you want in moderation but try to avoid the “normal” foods you eat all the time…. like cheese and crackers.
Step 6: Know when to stop. The Hunger-Satiety scale is a great tool that can help you determine when enough is enough. We would like you to stay around a 5 or 6 on the scale which would be comfortable, neither hungry nor full. If you find yourself between 7-10, you have overeaten and did not listen to your body.
Step 1: Get your preliminary calories burnt: Monday, Tuesday and Wednesday represent a HUGE opportunity to implement quality workouts. It doesn’t matter if it is Spinning, Zumba, a solitary jog or a strength/interval session; just plan out your activities for the 1st three days of the week!
Step 2: If there ever was a time to practice the 85% rule it is this week. The 85% rule is simply making the best food choice possible 85% of the time so when presented with something decadent and delicious it can’t really harm you. Want to use the 90% rule Mon-Wed? That is fine, too. The idea is
“clean eating” where you will focus on fruits, veggies, low fat dairy, lean proteins and healthy fats.
Step 3: We are asking you to be proactive on Thanksgiving. Almost every town or municipality will be hosting a turkey day 5K event and a lot of gyms are hosting special Thanksgiving workouts. Even if you can’t make it the gym or don’t want to race, lace up the shoes and go for a 30-45 minute walk or run in the morning to offset calories you will be consuming later in the day!
Step 4: Shake it up! I am a BIG fan of using protein shakes for a quick and convenient breakfast but on Turkey Day we are going to do two shakes: One for breakfast and one for lunch. Add some fruit in between and drink plenty of water! The brand we love at Integrated Wellness Concepts is Designs for
Health Whey Cool (high-quality protein from grass-fed, GMO-free sources) and can be ordered on our website at www.integratedwellness-concepts.com
Step 5: Don’t pick around food but stay away from what you know. Often times we will pick around the dinner/dessert table in an attempt to not eat a specific item. The problem is we nibble on useless stuff like cheese and crackers and at the end of the day, eat what we were avoiding in the first place. We suggest going ahead and eating what you want. Simply eat the foods you want in moderation but try to avoid the “normal” foods you eat all the time…. like cheese and crackers.
Step 6: Know when to stop. The Hunger-Satiety scale is a great tool that can help you determine when enough is enough. We would like you to stay around a 5 or 6 on the scale which would be comfortable, neither hungry nor full. If you find yourself between 7-10, you have overeaten and did not listen to your body.
Step 7: Bust some calories on Black Friday. Instead of beating down crowds of shoppers, beat down some calories and get back to your normal workout and eating habits. Most of us will have the day off and Friday is a great chance to reaffirm your commitment to your goals! Trust us when we say you will feel 100% better mentally and physically!
Follow this 7 step process and you will be ready to roll on T-Day.
Happy Thanksgiving, friends!
Follow this 7 step process and you will be ready to roll on T-Day.
Happy Thanksgiving, friends!
Black Friday Special!
November 24-28
Get single sessions of personal training for only $29.99!!
(limit of 3 per customer)
Call 314-807-8634 to get started today!
November 24-28
Get single sessions of personal training for only $29.99!!
(limit of 3 per customer)
Call 314-807-8634 to get started today!
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