Happy Thanksgiving Week Stronger Faster Family,
Keep an eye out for details on the Stronger Faster Holiday Party coming up in a few weeks. Details like date, location, and theme are all to be determined. We are waiting on our unofficial social chair to finish business school finals #priorities.
Free Drop-ins!
We are offering free drop-ins to anyone who wants to check out the gym on Friday (9a-10a) and Saturday (830a-930a) this week. We want to give everyone the chance to convert the extra calories and protein from their Thanksgiving feast to muscle.
Feel lost in the gym? Don’t know what to do? Not making progress? Reach out to learn more about Stronger Faster.
Tips for Thanksgiving
With the season of gratitude upon us, we’re excited to help you navigate through a healthier Thanksgiving celebration while savoring all your favorite traditional dishes. We understand that Thanksgiving often revolves around indulgent food spreads, and we’re here to offer some tips to enjoy this special occasion without compromising your health.
Remember, Thanksgiving is about gratitude and togetherness. While enjoying the feast, consider portion control to relish the flavors without overindulging. Balance your plate with veggies and proteins first, then carbs, and savor a few bites of your favorite desserts in moderation. If you are not on the clean-up crew, I suggest going for a family walk after the meal or some flag football with the kiddos or cousins. Though modest, light physical activity after a meal helps your body process the meal better.
To reiterate my last email, remember even though it is the holidays, it doesn’t mean you need to treat yourself or celebrate every day; focus on a few key events to celebrate or indulge in and revert to normal the rest of the time. Say you have 4 events or days from now until New Year’s; that is only 10% of the days left in 2023, so 90% of the time, you can eat as normal. Being healthy and eating normally 90% of the time is a great target, easily achievable, and leads to lasting results. Let’s celebrate, be thankful, and cherish these moments with friends and family.
Speaking of moderation as a tool, I recently got an email from an old gym buddy in response to my last email about how much success he has had in losing excess weight just by applying this principle of not treating yourself all the time and using moderation.
“It sure has opened up my eyes as to how many times I treated myself with food and booze in the past, especially the booze. We are allowing just 3 adult beverages total for the week. After about 30 days I have dropped 13 lbs while still building strength. Amazing how many calories those pours of bourbon add up to each week once you track that garbage.”
On top of portion control and not overindulging all week or ALL holiday season, let’s explore some ingredient swaps that could make your beloved Thanksgiving sides a little bit healthier:
Thanksgiving Dressing (Stuffing): Incorporating more veggies into your dressing can be a game-changer. Try a 2:1 ratio of veggies to bread for a nutrient-packed dish that keeps the essence of your family recipe.
Sweet Potatoes: Instead of sugary coatings, embrace the natural sweetness of roasted sweet potatoes. A sprinkle of cinnamon and nutmeg can add a delightful touch of flavor.
Sweet Potato Casserole: Consider using pecans as a topping for a lower-sugar alternative to marshmallows. Pecans provide a nutritious crunch without the added sugar. Or a 75/25 mix of pecans and candied pecans if you must have the added sweetness.
Mashed Potatoes: Opt for a lighter version by using olive oil, skimmed milk, or half and half for creamy goodness without excess fats. And if you don’t want a revolt in your house and must use butter, I am a big fan of Kerrygold Irish Butter. After seeing Ireland’s lush green grass and dairy cows, no wonder their butter is so amazing.
Green Bean Casserole: Caramelized onions serve as a nutritious and savory replacement for fried onion strings, reducing sodium intake. Frozen green beans are also a great choice to lower sodium content.
Bacon-Glazed Brussels Sprouts: Swap out the bacon for Parmesan cheese to retain flavor while keeping it a little more heart-healthy. Roasting these with olive oil and sprinkling Parmesan after is a delightful twist.
Mac and Cheese: Consider chickpea pasta for increased protein and fiber without compromising on taste.
Creamed Corn: Substitute heavy cream with half and half for a creamy texture with reduced calorie content.
Feel lost in the gym? Don’t know what to do? Not making progress? Reach out to learn more about Stronger Faster.
Portion control at the main meal, taking the time to savor the food, and enjoying friends and family to not overindulge at Thanksgiving and the holiday season will truly outweigh the small adjustments suggested above. If any of the changes cause strife in the family, just stick with the tried and true, enjoy the time with family and friends, and be grateful that we have this time to celebrate.
One day is only 0.27% of the year, and one meal is only 0.09% of your meals for the year and won’t make or break your year. Turning one meal or holiday into a whole season of overindulgence could derail your goals.
HOLIDAY SCHEDULE: Subject to change, check Wodify for the latest
Thanksgiving – CLOSED – Enjoy time with your friends and family!
Day after Thanksgiving – 9am Only – FREE to EVERYONE
This Saturday 11/25 (early open) – 830am – 930am – FREE to EVERYONE
Christmas Day – CLOSED
Day after Christmas – 9am Only
New Year’s Day – 9am Only
Wishing you a wonderful Thanksgiving filled with joy, health, and a delightful feast this week! Enjoy the holiday, and let’s take the Thanksgiving feast and turn it into stronger and faster gains! Enjoy the rest day, and we’ll catch you at the gym!
Feel lost in the gym? Don’t know what to do? Not making progress? Reach out to learn more about Stronger Faster.
🌿Nutrition Program Coming Soon 🌿
Soon, we will bring you a fantastic nutrition program to help fill that gap that might keep you from your fitness goals. It is a habit-forming guidance program that focuses on building the basics of healthy eating, designed to transform your habits and fuel your body for the long haul. It will challenge the way you currently eat. You’ll start seeing results in your energy, waistline, and on the scale within the first few weeks.
Interested? Please email us via the link below to get in on our program.
Challenge YOUR Habits for long-term health
Don’t waste your FSA and Save up to 30% on your gym membership with TrueMed
Don’t forget to check out TrueMed, our partner, for medically necessary letters to help you get reimbursed for your gym membership fees through your HSA or FSA. This could save you up to 30% of your membership costs, so it’s worth exploring. Remember that FSA money is typically “use it or lose it” by the end of the calendar year, so don’t wait too long. You can check out TrueMed at LINK.
Personal Training
We offer personal training if you’re looking for extra personalized attention or a tailored workout approach. Please feel free to contact us if you’re interested, and we’ll help you get started on your personalized fitness journey.
Invite Your Friends and Family
As we have said before, accountability partners are gold. So, why not invite your friends and family to join you? Working out together strengthens your bond and keeps you both motivated and consistent. It’s a win-win situation.
Invite your friends and family to join you at the gym to experience the supportive atmosphere firsthand. Remember to leave us Google reviews, as your recommendations help us reach new members and guide them toward improved health and strength.
Feel lost in the gym? Don’t know what to do? Not making progress? Reach out to learn more about Stronger Faster.
We are thankful for all of you,
Colin & Lisa
*P.S. Don’t forget to leave us Google reviews to help new members on their journey to better health and strength! If you are not a member and want to learn more, set up a No Sweat Intro meeting or Call
