Happy Thanksgiving.

I hope you will enjoy the day with family and friends or, at the very least, take some time to chill.

I am thankful to you for opening these letters and supporting my efforts.

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Whatever you plan on doing regarding your health and well-being today, I support it.

Perhaps you are on a mission and need to stay focused, or you are getting ready for a winter holiday or do not want the Thanksgiving weekend to send you backward.

Earn the meal – Exercise in the morning or go for a long walk.

If you can keep it a one-day indulgence with no leftovers to bring home, then have a day!

Prioritize protein today!

Have a shake in the early afternoon or morning. This will help offset any damage the meal will cause and get your body wanting more protein later.

Go for a walk after the big meal! This will help you control insulin spikes post-dinner.

Skip breakfast the next day if you went overboard. You’ll have enough in the tank to take you to lunch.

This day will exceed 3-4 thousand calories. Friday should be lighter for the

balance.

Make sure everyone finishes dessert – it is too risky to leave extra. A pie contains upwards of 3k calories.

One Thanksgiving, I woke up at 1m to find half a pie still there. I didn’t even go for a fork.

What you’re trying to avoid is 3 or 4 days of excess calories in a row. That’s where the damage happens, and the body surrenders to fat accumulation.

One day won’t do much (unless you are in the final stretch of achieving your long sought out physique – then one bad day can be felt depending on how healthy you’ve been dieting.

The worst is if you are on keto or very low carb – you dance with that pie, stuffing, potatoes, and snacks, your body is gonna freak out, and you might gain a lot of water weight overnight.

Break up the weekend. Take tomorrow and recover and save the leftovers for Friday.

If Thanksgiving is one day, make it simple and enjoy the time with your friends and family!

If you think you’ll be stressed out and overthinking every bite – then it’s best you either change that mindset or don’t bother indulging.

Your cortisol levels will be too elevated, and stress will be so high that fight or flight will take over.

When this happens, your body stores fat for defense!

I’ve seen people really fk themselves on this one.

If you have that ozempic going, don’t worry about anything I’ve written.

Joking- do some pushups because that ozempic will blow your muscles to

smithereens.

Chew, don’t scarf!

Give yourself a moment to digest and let your belly and brain have a sit down to see if you can continue playing.

Then take that walk.

I am off to my workout, pick up croissants, and off to my parent’s house with two scrumptious pies and a cutie in a car seat.

I’ll be following up on this with a holiday shopping guide.

Cheers

Ryan

A workout, if needed

Check out the IG post here for how to perform the 7-min workout

Plank to push up
Step-up R ( find a bench,chair,stairs or couch)
Step up L
Butt kicks
Broad jump
Swimmers
Hollow body rocks
Pushups hands closer to the body
Single leg bridge L
Single leg bridge R
Bear crawl taps
High knees

Try the 7-minute workout for two rounds.

Here is an AMRAP ( As many rounds as possible) workout to do after you completed the 7 min challenge.

Set the timer for 20 minutes and pick 5 of the movements below, Even if you have 1 dumbbell or kettlebell. 5 exercises, break them up, and do them again until the 20 minutes are up.

Bicep curl- Band(15-20 reps) dumbbells ( 10-12 reps)

Chest fly’s/Chest press- (standing with the band 15-20) or (on the ground with dumbbells 10-12)

Raises ( Band or light dumbbell)

Jump lunge ( 10 total reps)

Kettlebell Swings ( 15 total reps)

Shoulder press ( band 15-20) (dumbbell 10-12)

Bent over row ( band 15-20) (dumbbell 10-12)