By Karyn Guidry, founder of Karyn Guidry Fitness
Thanksgiving should be a time for family, gratitude, rest, and amazing food. But when you care about your fitness or body composition goals, the holiday can feel a little overwhelming. The truth is simple. You can enjoy every bite, stay present with the people you love, and still maintain your progress.
Here is how to stay balanced, energized, and confident this Thanksgiving season.
The fastest way to stay on track is to release the pressure to be perfect. Thanksgiving is not about restriction. It is about balance and intention.
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One meal never ruins your progress. It is the overall pattern that matters.
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Keep your normal habits in place. Stay hydrated, hit your protein most days, and move your body.
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Remember why your goals matter to you. You are not skipping your favorite foods. You are simply eating with purpose.
A healthy mindset will carry you much farther than a rigid plan.
You do not need a full gym session to feel strong and grounded on Thanksgiving.
Thanksgiving morning tip: Start your day with a quick 20 to 30 minute workout or a family walk. It sets the tone and helps your body feel great before the big meal.
Stay hydrated: Bring an electrolyte packet like Redi Replenish to keep energy, digestion, and recovery on point.
Post meal walk: A 10 to 15 minute walk after dinner can help stabilize blood sugar and support digestion.
Quick Morning Workout
Repeat 3 to 4 rounds:
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20 Air Squats
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15 Push Ups
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10 Burpees
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400 meter jog or 1 minute fast march
This is simple, effective, and gets endorphins flowing before the holiday chaos kicks in.
Use the same macro mindset you follow throughout the year.
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Start with protein: Turkey, ham, or another lean protein should fill about one quarter to one third of your plate.
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Add color: Load up on veggies like green beans, mixed greens, roasted Brussels sprouts, or sweet potatoes.
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Choose smart carbs: Pick your top one or two favorites such as stuffing, mashed potatoes, or mac and cheese.
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Watch added fats: Casseroles, gravy, butter, and sauces add up quickly, so be mindful of portion size.
This keeps you satisfied while still enjoying the traditions you love.
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Tip: Great for lunch the day before or after the holiday. Light, nutrient dense, and filling. |
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Macros (per serving): ~180 calories | 3g protein | 28g carbs | 6g fat Tip: Prep it the day before. It reheats perfectly and saves time. |
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Macros: ~220 calories | 28g protein | 5g carbs | 9g fat Pro tip: Add toast or oats for a balanced post holiday breakfast. |
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Macros: ~320 calories | 28g protein | 28g carbs | 10g fat
Hydration supports digestion, energy, and overall recovery, especially after a larger meal. Aim for 80 to 100 ounces of water per day and use electrolytes if you are training or traveling.
If you eat more than usual, give yourself grace. There is no need to add extra cardio or punish yourself. Simply return to your normal routine, hydrate well, and hit your next workout.
Thanksgiving is about connection, gratitude, and being present with the people you love. With a balanced mindset and simple habits, you can enjoy the holiday fully and stay proud of how you showed up for your goals.
You do not need perfection to make progress. You just need intention.