{"id":5886,"date":"2015-11-23T18:59:27","date_gmt":"2015-11-24T01:59:27","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=5886"},"modified":"2015-11-23T19:29:45","modified_gmt":"2015-11-24T02:29:45","slug":"game-time-you-vs-thanksgiving","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/game-time-you-vs-thanksgiving\/","title":{"rendered":"Game Time: You vs. Thanksgiving"},"content":{"rendered":"

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https:\/\/www.youtube.com\/watch?v=4ql6iYuAPAU&feature=youtu.be<\/p>\n

Are you prepared to take on Thanksgiving this year? No, I\u2019m not talking about all the planning, the cooking, the family drama, and the overall stress of the season. That\u2019s a whole other ballgame. What I want to know is if you are ready to do what it takes to prevent the holidays from derailing your fitness goals. Haven\u2019t thought about that yet? Well, chew on this: the average American consumes 4,500 calories on Thanksgiving Day! Um, that\u2019s more than two days worth of calories, and the negative impact of overindulging during Thanksgiving can lead to an unhealthy holiday season. So, let\u2019s talk strategy.<\/em><\/p>\n

I\u2019ve got a realistic game plan for you this year that starts today, so you can truly enjoy your holiday and not feel guilty for being a bit indulgent when surrounded by family and friends.<\/p>\n

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Pre-Game Tip #1: Extra Calorie Burn <\/strong><\/p>\n

While it might seem like you\u2019re gaining time by skipping your workout this week, you risk gaining extra weight from the big meal on Thursday if you don\u2019t adjust your overall weekly calorie burn. Instead, ramp it up! Follow your normal exercise routine adding 10 extra minutes of the 5 simple moves below each day. Following the routine below Monday-Thursday will give you an additional calorie burn of up to 600 calories! Extra slice of pie with whipped cream? I think so.<\/p>\n

Ready to burn 100-150 calories? Do as many reps of each exercise without stopping for one minute. Transition to the next exercise in 10 seconds or less and repeat the whole series!<\/p>\n

Exercise #1 Jumping jacks with dumbbells<\/p>\n

Exercise #2 Bent arm plank, transfer to straight arm plank, add a pushup<\/p>\n

Exercise #3 Moving squat hops<\/p>\n

Exercise #4 Mountain climb 10 times, add a pushup<\/p>\n

Exercise #5 Alternating back lunge with shoulder raise<\/p>\n

Pre-Game Tip #2: Lower Your Calorie Intake<\/strong><\/p>\n

Starting on Monday, pick one meal per day to cut in half. For example, if you\u2019re usually eating a whole sandwich for lunch, eat half. Having two tacos? Try just one. These small cuts can save you a few hundred calories each day and really add up before the weekend! Remember though, you should never dip below 1,800 calories (men) or 1,200 calories (women) daily in order to keep your metabolic rate regular.<\/p>\n

Game Time: Thanksgiving Day<\/strong><\/p>\n

Alright, you\u2019ve worked hard all week to get here, and you\u2019re ready for some fun and relaxation. That\u2019s fabulous, but don\u2019t let down your guard. Think of Thanksgiving as your game day. Here\u2019s your game plan:<\/p>\n

1st Quarter: Focus on Fundamentals<\/strong><\/p>\n

You might think that starving yourself all day will help offset that mega calorie bomb you\u2019re about to ingest. WRONG! You\u2019ll be miserable all morning and end of stuffing your face without enjoying the food. Instead, stick to the basics: eat a balanced breakfast and drink extra water throughout the day.<\/p>\n

2nd Quarter: Avoid a False Start<\/strong><\/p>\n

Most Thanksgiving meals are going to include snacks and appetizers. Before diving in, scan and plan. Look at the spread and decide on the small bites that are special for this meal. A cheese cube? Skip it. You can have that any day. A traditional family dish? Go for it, and think \u201cthree and out.\u201d Limit yourself to three bites, and remind yourself that you have lots of foods to try today.<\/p>\n

3rd Quarter: Control the Game<\/strong><\/p>\n

When you control your portion sizes, you stay in charge of your whole eating game. The easiest strategy is simple: fill half of your plate with vegetables and eat them first. You will feel fuller and be less likely to overdo eating the most calorie-dense foods like sauces, gravies, and starches.<\/p>\n

Here\u2019s a quick guide to keep your portions in check:<\/p>\n