by Tony Gjokaj November 23, 2021 3 min read
Thanksgiving is around the corner, and many of us may be fearful that we might mess up our diet after one day of holiday eating.
Fear not, we've got you covered.
In this post, we are going to talk about 13 strategies I use to dominate Thanksgiving Day and still be on track with my fitness goals.
Let's dive in!
If you want to watch our video and read along, you can do so below.
Regardless of whether or not your week is hectic, continue to get your exercise in.
Even if it's a shorter session than usual, take micro-steps.
Some exercise is better than none.
The event is the feast.
Prep for it, look forward to it.
Get ready to crush your meal.
Opt for a lot of protein sources like turkey, chicken, meat, etc.
Whatever you have at the table and in your Thanksgiving arsenal.
This will help you get fuller.
Make sure you have the red meat sources in moderation, so you don't get too gassy.
I would recommend at 5-8 palm (hand portion) servings of protein.
That will fill you up for sure.
Fill your plate with vegetables. Green beans, broccoli, whatever you got.
I recommend about 6-8 fist (hand portion) servings of veggies.
Get your fiber in, and be prepared for a future bathroom break.
If you hate greens, mix them with your tastier protein or carb sources. Add a little spice or popcorn seasoning to it.
Kernel Seasons is my favorite popcorn seasoning that you can bring to your thanksgiving event to add to your rice, veggies, mashed potatoes, and more. It's amazing.
Have about 3-5 cupped hand (hand portion) servings of carbs.
If there's rice, go on the higher end.
If it's mashed potatoes, stay on the lower end.
Eat and chew slowly. This helps with satiation (fullness).
Appreciate the food and who you are around.
Stop and socialize while you're eating.
Don't talk with your mouth full. ;)
This will allow you to eat slowly and enjoy the moment.
Make that plate absolutely impressive as possible.
Make it a goal not to go back for seconds.
Keep it small, but reward yourself.
You've earned it.
Have a banana, blueberries, or strawberries.
They might provide some comfort for digestion.
Plus, they have fiber in them as well.
Have one cupped handful serving of them.
I like drinking tea or water during and after a meal.
This will help with hydration, and even comfort after eating a ton of food.
Surround yourself with family, friends, and loved ones.
Have a good time.
Food is very important for socialization, so really enjoy the moment.
You've got a lot of energy to use in your next workout session.
Go get some gains. ;)
If you need an extra kick, get our Pre-Workout on Amazon with Prime delivery so you can get it quickly.
Now I have given you 13 practical strategies I personally use to conquer my Thanksgiving Meal.
I really hope this helps.
The more you get better at this, the better you will get at taking control of your nutrition and really enjoying the process.
Eat. Enjoy. Socialize.
You've earned it.
And if you do happen to mess up or give in, that's ok.
One day is not going to absolutely destroy you, so please don't give up on yourself or your exercise because of a holiday.
Get back to those gains.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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