The table is set. The family is gathered. That golden bird’s resting for its moment of glory. And you? You’re not just another guest, you’re the standard‑bearer. Training hard doesn’t hibernate because of a holiday. Neither does integrity, nor does your plate.
If you’ve spent years training in the trenches, on the mats, under the barbell, through years of high-demand cycles, you know one thing: what you do in ordinary weeks sets up your success in the extraordinary ones. Thanksgiving falls in the extraordinary category, but it doesn’t need to wreck your rhythm. It can elevate it.
Why Thanksgiving can work to your advantage
Many of those holiday staples are good food choices: turkey provides lean protein, sweet potatoes offer fiber and micronutrients, and greens contribute volume and nutrient density.
The catch isn’t the food, it’s the habits before and after that singular day that matter far more.
Let’s keep the feast, skip the fallout.
Three rules to guide you at the table
- Start Strong
Don’t arrive famished. Your engine shouldn’t be at the red‑line before the first bite. A balanced breakfast, eggs and veggies, cottage cheese and berries, or Greek yogurt and nuts, all keep hunger in check and your nervous system grounded. Research confirms that skipping breakfast often triggers overeating and leaves you feeling exhausted. - Always Balance Your Plate
Picture any other day’s nutrition: lean protein to anchor (such as turkey, beef, or ham), colorful vegetables or salad for volume, and limited starchy sides unless your training week demands them. Watch the gravy and sauces, those are where the hidden (and delicious) calories hide. - Mind the Velocity
Feasting is a moment. Not a month. At the end of the meal, don’t fear choosing to eat something you love: pie, sides, or other family favorites. But just enjoy semi-reasonable portions. Experts show that a single large meal won’t derail you long‑term. So, don’t live in fear of enjoying yourself. Your habits of hard training and clean eating will remain just as they were the day before Thanksgiving. Finish the meal with water, a walk, or even a short mobility circuit. Movement after eating boosts digestion and circulation, and helps you avoid the all‑too‑familiar food coma. But don’t be weird about it!
A bit of real-life experience:
I’ve seen high-level athletes treat Turkey Day like a dead zone. They think “holiday = derail.” Instead, I coach it like any other session: first of all, your habits and discipline got you here. After that, it’s just preparation, execution, and recovery. You arrive with your baseline, you feast with intention, you leave the table with your standards intact. That same mindset built you under the barbell and in the academy; it works here, too.
This week’s actionable plan
- Open your day with intention: Have a solid breakfast, something you’d have on a heavy training day.
- Scan the table before loading your plate: protein first, then vegetables, and then one or two sides you love.
- Pick one indulgence: It’s OK. But make it a choice, not a subconscious default.
- Finish strong with movement: a 15–20 minute walk, foam roll, or light mobility work post-meal. But again, don’t be weird about it. Don’t be “that guy.”
- Back to normal tomorrow: One meal doesn’t define you. Your pattern does.
Ultimately, it isn’t about perfection. It’s about being present with your family and friends. Celebrating with those you care about, giving thanks, and still showing up for your future self, too.
Training, eating, and living at a high level don’t pause for holidays; they simply work in harmony with them.
Matt Shannon, Security Pro 