It’s here again.

That time of year when many of our best health and fitness habits are put aside to enjoy food and fun with friends and loved ones.

Would you agree that, without a plan, all this revelry could get out of hand?  And could it be that, when the dust of the holiday season settles, many of us are left with the feeling that we’ve got a lot of work to do to burn off those extra lbs — or, that all the work we put in staying strong and lean the other 10 months of the year has been somewhat washed down the drain?

It’s a fact that most people gain weight over the holidays — and it isn’t muscle.  It’s added “bulk” from too much food, drink, stress and inactivity.

But this doesn’t have to be you.

So what do you do?

Ideally, you’ll want to keep moving and “train through” the holiday week just like you would any other week.  I get it — it’s not easy to do when we’ve got a “to do” list a mile long.  But don’t let this added stress force you to put your own health and fitness on hold just to please everyone else.

Trust me, you don’t want to wake up on Monday morning feeling horrible – like you blew it.  Saying to yourself “okay, now it’s time to get back into shape”

If this has been you in the past, try these proven tips for avoiding the Thanksgiving slump.


You can’t overlook the wonderful benefits of water in your body.  Not only does it hydrate, but water flushes the body of toxins and helps us feel “full”.  Drinking ample amounts can keep you from overeating AND overindulging in alcohol.  I personally promote having 1 glass of water for every adult beverage.  That way, instead of consuming 8 drinks in an evening, you might only have 4 – plus, the odds of waking up with a hangover go way down if you’re not super de-hydrated.

>> If you have a hard time drinking water, try adding squeezed lemon juice or mint to it to add some flavor.


Fiber rich foods go hand in hand with water.  They help cleanse the body.  But what is often overlooked with fiber rich foods is that for such nutrient dense foods, much of what makes them up cannot be digested — meaning that you can eat a lot of it, without absorbing a lot of calories and still feeling “full”.  So, eating a bowl of brightly colored vegetables with your turkey will fill you up the same as if you had six spoonfuls of mashed potatoes, but with only a fraction of the calories and the guilt, afterwards.

Need a list of fiber rich foods to have on hand?  Check out our WARRIOR 20 SUPERFOOD LIST & NUTRITION GUIDE.


Activity is the best way to keep your metabolism high and your chance of adding extra weight during the Thanksgiving holiday low.  Adding one or two of the following activities to your day will give you some “wiggle room” when an extra drink with friends or another serving of stuffing at the dinner table is handed your way.

If you have access to a gym, get in early and perform a sprint session or a full hour of weight training. Your body will be a sponge afterwards; ready to absorb whatever you give it(in moderation) to help repair the body and get stronger.

Hop on the treadmill, ramp up the incline and walk for 30-40 minutes.

If time is an issue and you need something close to home, take a walk or run around the neighborhood.  Maybe stop every 10 minutes and do a few squats.  Breathing in all that fresh air will have you feeling like a million bucks!

As I have always preached, your best bet for not falling off the wagon around Thanksgiving is to treat it like you would treat any other week.  It’s only natural to want to indulge a little, and we SHOULD celebrate the things we are thankful for.

However, if you’ve been guilty in the past of going overboard, using these tips and having a plan going in will definitely help!

Know YOURSELF, know YOUR goals, stay in YOUR lane and you’ll win Thanksgiving, guilt free!


The December 5th Fund Charity Workout is open to the public and will be held Nov 19th @9:30am.  Check it out HERE ON FACEBOOK.  Sign up using the “find tickets” link so we know you’re coming!!


If you’re looking for a change?  Areyou finally ready to find a fitness program that will get you the results you want and change your life? sign up for our 30 DAY CHALLENGE and join our ever growing community of WARRIORS dedicated to fighting the good fight of fitness!

Stay Strong,


Zach Brace – Owner, TFW Central