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I'd like to start by asking you all to bow your heads as I give thanks...wait..don't...you need to read this! I do give thanks though for my family, my incredible wife Wendy, my awe inspiring children Michael and Gina Marie, my fun and talented step children Michaela and Justin, and to my clients for making me a better trainer, and person this year! Thank you all.

So, here we are. Two day's away from Thanksgiving. The beginning of the holiday season, and it's kicked off with a feast. Nothing wrong with that at all. Unfortunately, most don't just enjoy the food...they eat it like they'll never eat again! lol..it's true, most of us do it.

We sit afterwards talking about how delicious it was, and how stretched our stomachs are, and how many holes in our belts did we have to move to be somewhat comfortable. Not many want to hear it, and that's ok. But if you're looking to lose weight, or not pack on the holiday 5 - 15...then eat up, but just be smart and have a little control, that's all.

Here's some info to help out...but enjoy it, but don't let it become the beginning of what you'll do all holiday season. The season is about giving thanks, for enjoying the company of family and friends, and showing appreciation...not overeating that we'll regret later as we're sitting all pale and out of breath. :)

First of all, here are a few facts:
  • The average Thanksgiving meal has blossomed over the years into 3000 calories!
  • The total calories potentially ingested on Thanksgiving day including breakfast, snacks, drinks, etc come to roughly 4,500 on average. (that's approximately 1.3lbs in one day)
  • You'd have to run on the treadmill for over 5.5 hours to get rid of that extra calorie boost!
  • Most of that turns to fat since your body can't metabolize that much food in a short period.
  • If you plan on a big Thanksgiving and holiday season in general, have a before and after plan, such as eating less the few days before and after, as well as starting a holiday season fitness plan to help you keep the weight off.
  • 4 oz of Turkey is about 320 calories. That's 1/4 of a pound and fits a little more than the size of your hand.
  • Most serving sizes are a 1/4 to 1/2 cup...like stuffing, which is a 1/4 cup at 190 calories.
  • Alcohol is metabolized first in your system and your body will ignore the food, so it will all turn to fat if you drink too much. Every glass of wine, beer or shot will take 1 hour EACH to get out of your system (no, not a huge goblet either)...so plan your drinking and food out if you're looking to lose weight during the season.

Yes, I know, what a buzz kill I am. But lets be realistic. We're not meant to gorge ourselves...but we should be able to enjoy ourselves. So eat smaller portions, but eat a bunch of different items. You'll enjoy the flavors more, and you'll keep the calories down to a reasonable amount.

Being it is a time of family and gatherings and constant food for many, don't be paranoid, just be "conscious" of what you're eating...that's all. It's like I tell people here all the time...don't overly do it, just be smart about how you do it. Whether that's exercise or eating.

Try to start a new fitness plan for the season. It will last through the holidays and give you much better success fitting into your bathing suit this coming summer. Here's a great plan...

  • 3 days resistance training (30 - 60 minutes each session)
  • 3 days interval cardio training (walking, running, jogging, wogging, 20 -30 minutes each)
  • Take one day off.

That's only 150 minutes (2.5 hours) to 270 minutes (4.5 hours) per WEEK. In that time you'll not only ward off the holiday 5 - 15lbs, but you'll actually see a ton of progress in just 4 weeks. You'll see it, you'll feel it, and you'll wonder why you've never started before.

So this Thanksgiving, give thanks that you have the desire to not let the holidays drag you down, and have the determination to break out of the mold, past years, and old way of thinking.

Thanks everyone that has written to me or POPPED IN to say that you enjoy my newsletters. And I hope to see you all and hear from you throughout the season. I'm here and ready to help everyone and anyone interested in making a change and being all you and I both know you can be.

Happy Thanksgiving Everyone!



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Mark Falk
Fitness By the Bay