By: Jillian Russo

Quench Training for Women

Thanksgiving is a time to be with loved ones, eat family favorite dishes and express our gratitude to those around us. Along with all the wonderful things this holiday brings, it unfortunately can come with stress, unwanted pounds and feeling run down and sluggish. Add travel, potentially whiny children and a dash of the in-laws and it can add more challenges, right? However, if you are smart, you can stay on track to win.

Here are some easy tips to help you make it through Thanksgiving!! I provided a fun acronym that will help you remember how to stay on track this Thanksgiving.

Give yourself permission to enjoy the holiday without guilt or shame. Before you gather around the Thanksgiving table, decide which treats you’re going to enjoy and those you are going to stay away from. There is nothing wrong with having a little and be satisfied. You’ll feel empowered, not guilty.


Include plenty of water. High calorie drinks can really add up quickly. Save the calories for something you really want. Bring a reusable water bottle and keep it with you. The more you drink water, the less you are going to eat.

Variety is key to keep you feeling satisfied. Grab the green vegetables for your plate first. Next comes protein, such as turkey, and then the starch. To feel more satisfied, and not sluggish the rest of the day, stay away from the heavy, starchy carbs like breads and potatoes as well as the high sugar foods.

Eat slowly. Savor and taste your food. Enjoy every single bite. We tend to eat super fast sometimes and then help ourselves to seconds. It takes 15 to 20 minutes for your stomach to tell your brain that it’s full. So slow down, enjoy your surroundings and really see if you need that second serving.

Think small. Filling up a small plate is not the same as scooping a pile of food on a big plate. This is a simple trick that will equal fewer calories on your plate and in your tummy.

Have a snack, don’t leave the house hungry. This will cause you to snack more at your friends house while you wait for dinner. Enjoy some yogurt and fruit before you leave for the Thanksgiving festivities.

Always keep moving. Schedule time to get in a quick workout or a walk before, or after, the big meal. Invite your guests to join you – you’ll feel better about yourself and the choices you make when you move.

No! Don’t be afraid to say it when you need to. It’s ok to pass on the foods that don’t line up with your goals.

Kiss old habits good-bye and create new ones. If Thanksgiving usually means an all day pig-out, make this the year you take control of your holiday eating. Be easy on yourself if you make a bad decision because tomorrow is another day. You can’t undo all your eating and fitness progress with one day of eating.

Slow down and enjoy the moment. We live in a fast-paced world where multi-tasking has become the new normal, and doing things at a regular speed is frowned upon. But sometimes, we just need to slow down and enjoy life. Breathe, relax, and savor the moments before they one day disappear.

“Be thankful for what you have. Your life, no matter how bad you think it is, is someone else’s fairy tale.” – Wale Ayeni

Jillian Russo is the owner of Quench Training for Women located at 269 Stephen’s Street in Hyannis. Quench knows that strong women build strong communities.  Quench Your Thirst for Life, Fitness and Community. Like us on Facebook to stay up to date on all our grand opening details!