培训师说，如何生存感恩节

Thanksgiving is both wonderful and stressful. Add it all up, and the放纵的机会，甚至放纵，通常是庆祝活动的主要部分，无论是庆祝性还是压力引起的（或两者的某种组合）。

但这不是那样。我们与我们认识的最合适的人进行了交谈，以听到他们如何管理假期。我们想知道如何放松身心和享受自己的享受，而不必过分，他们会为我们提供一些建议，更不用说在重要的一天最喜欢吃的东西。

跳过调味料：“Generally, we keep Thanksgiving relatively clean. Our family is not much for sauces, so gravy is not on the menu. (The turkey stays so moist that we don’t need it.) We will substitute butter with olive oil and use whipped cream made from coconut milk for the pie.”

- DeCaman Athletics的运动发展教练Rich Hesketh

适度开胃菜和酒精：“就接近主要的感恩节餐而言，我试图避免过度耗费开胃菜和alcohol。我发现通过调节这些地区,避免being uncomfortably stuffed and gorged at the end of the day. I have one rule when it comes to desserts: It has to be homemade. If there are no homemade options, then no dessert for me.”

- 蒂姆·迪克兰克斯科（Tim DiFrancesco），洛杉矶湖人队的前力量和调理教练，也是TD运动员Edge的创始人

避免乳制品：“Regardless of how delicious it may look, cheesecakes, or other creamy dishes or desserts, won’t make it to my plate. Not because I don’t like them, and not because I feel I ‘can’t’ indulge. It’s simply becausecertain types of dairy just don’t play nice with my GI systemand I don’t want to feel terrible.”

- Iruntons首席执行官兼跑步教练Sandra Gallagher-Mohler

部分控制：“更多的数量。有一点点一切。这意味着一个小的bit。并吃慢。咀嚼每咬21次。然后，您将大部分消化在嘴里进行。”

- Marc Coronel，开放思维健身的所有者和触发点的主讲师

Stick to the routine:“就感恩节的锻炼而言，我没有进行任何特殊的锻炼。从锻炼的角度来看，将其视为独特的一天的问题在于，您最终会玩这款游戏，这使您可以像愚蠢的比利一样享用逮捕令，因为您进行了这种大规模的锻炼。我宁愿坚持正常的锻炼，然后在正确的区域有一点意识。这有助于我活着另一天战斗。”

— DiFrancesco

“I do not ascribe to the ‘calories-in-to-calories-out’ theory of health and performance. So there’s no rationale for me to ‘run an extra mile’ to ‘burn off my meal.’ That’s simply not how it works. I do, however, make sure that I’m well hydrated and staying on my normal fitness schedule so that I feel my best.”

- Gallagher-Mohler

去志愿者：“Our family is big on community service. Go somewhere andgive someone else your time。不要只是出现 - 帮助设置和清理。移动时，您正在使用能量，燃烧燃料。而且您正在帮助您的头脑。

“如果您属于健身房，那就太好了。如果没有，请努力去额外散步。或去远足。或去apple picking前一周。设置整个星期的运动。而且，如果您注册了一辆5K火鸡小跑，那就去做，并注册您认识的所有人。如果有人剥落，他们就不会给他们甜点！

“每次有人说单词Thanksgiving, everyone in the room’s gotta drop down and do 10 squats. It’s a swear jar that you pay with sweat equity.”

- 冠

Bodyweight Circuit:“我们的家人非常活跃，因此锻炼只是一天的一部分。话虽如此，我众所周知，我会为我的田径运动员开设假日赛道。一个体重电路fires up the metabolism so you burn more calories throughout the day. Because it’s a bodyweight circuit you can do it at home or outside in the yard, so you don’t have to leave for the gym.

“We know the more you get up and down in a workout the more calories you will burn. So, change the height of your center of gravity with a circuit like this. We also like to go out for a walk after dinner even if it’s a stroll. Being outside is good for the soul.”

假日巡回赛（2个体重运动，然后进行15–20米以上的运动模式）

• 20x squats + 40x lying scissor kicks and running high knees (20m)
• 10倍手枪下蹲 + 20倍俯卧撑和双腿踝啤酒（20m）
• 20倍俯卧撑木板肩触摸 + 10倍侧板腿抬起和弓步步行（20m）
• 20倍潜水轰炸机俯卧撑 + 20倍飞机后部伸展（臂向侧面）
• 运行20班车，4x20m = 80m

- 赫斯克斯

“Our household has a couple of traditional foods that we indulge. I have discovered that if you butterfly a turkey (remove the spine and keel bone) and lay it flat in the roasting pan, then you can cook at a higher heat for much less time and it’s very juicy. I cooked a 10-pound turkey in 90 minutes at 425ºF. Linda, my wife, has a wonderful gluten-free stuffing ring that she makes. Another favorite is mashed yams, but we are careful not to use heavy amounts butter or sugar in it. Believe it or not, one of our 16-year-old son’s faves are Brussels sprouts. Simply trimmed and boiled for 10 minutes with a little butter or olive oil and salt. The last tradition is a pumpkin pie made from farm-grown pumpkin puree (from scratch). I have a fabulous gluten-free crust recipe that satisfies our family members who are gluten intolerant. The real treat for us is that we get together and go around the table saying what we are thankful for at this stage in our lives.”

- 赫斯克斯

“我喜欢拍摄quality breakfastthat has a bit more emphasis on protein and veggies over carbs combined with some fresh fruit. This might look like 2–3 eggs with spinach, 1 slice whole-wheat or sprouted-grain toast with avocado and a side of frozen mangos. My goal with that breakfast is to feel satisfied and avoid going into the main meal of the day starving and looking to demolish anything in sight. During the meal itself, I try to go heavy on any of the veggie-based dishes or salads on the menu. This helps fill me up from the fiber, and the veggies are loaded with healthy vitamins, minerals and antioxidants. Outside of that I let myself enjoy all of the classics while trying to stop eating at 90% full. I save the last 10% for dessert.”

— DiFrancesco

“我祖母的南瓜派。这是甜度的完美水平，不是太多，而是足够的。另外，这让我想到了她，这是最好的部分。”

- Gallagher-Mohler

“I love my wife, she’s a great cook. We approach it as ‘Let’s just make a great meal.’ We shy away from the meats. I’m Dutch, so cheese …”

- 冠

“Remember, Thanksgiving is about表达谢意for all the wonderful things in your life, including your health and wellness. So be mindful to consume the things that bring you, your body and your soul joy. You don’t need to overindulge simply because you think you should, and you don’t need to skip everything because it doesn’t fit your macros. Check in with yourself and see what fuels you.”

- Gallagher-Mohler