Thanksgiving Shouldn’t be Stressful on your stomach

Breathe.

Everything will be okay, no need to stress about what to eat, how to eat or when to eat.

It’s quite simple, what I am going to tell you. No reason to change yourself for a holiday, but a good reason to prepare for it, so when it comes in your direction, you are more than ready for the opportunity to enjoy yourself. 

  1. Thanksgiving is about enjoying time with family/friends/peers 
  2. You may attend as many Thanksgiving parties as you wish — don’t interpret this as greedy but instead as there is no number rule when it comes to attending family gatherings — it’s once a year, spend it with people.
  3. Food will be present 

Those top 3 things listed above should help you prepare. The next line will help you get through the holiday with a positive mindset.

  1. Eating is okay. 
  2. Trust yourself to make sound decisions. You will know when you are full because you know your body.
  3. Don’t go in with the mindset: “I will only eat this, this this” or “I will only eat one plate” or “no dessert this year” etc. Those are all grand ideas if you follow through but chances are, you won’t follow through and when you don’t, you will have then failed yourself enough to be frustrated — then comes stress eating because you give up on yourself. 
  4. Instead attend the dinner with the mindset: “I need food for energy, I need food for survival and food fuels me” with these words in mind, you won’t be stressed out, but will be positive.
  5. If you want to stay disciplined during the Thanksgiving Holiday with your weight loss plan: Eat a balanced meal. Drink plenty of water and stay active (go for a walk, attend the gym in the morning before dinner, chase the kids/grandkids around the house/yard, etc) if moving is going to be hard on you, then be sure to stretch every once in a while — you might be stuck in a chair watching football, but make the effort to stretch so you can get some form of movement) it’s better than nothing. Also be sure to share good news with the family about how your weight loss plan is coming along — it will help you stay on track with good support cheering you on! 

I realize the Holiday can be hard with all the temptation of food at work events, home, family gatherings, etc. You have worked hard on yourself and meeting your goals, they shouldn’t be thrown away because you had a plate of mac & cheese — and cheesecake for dessert. Food is fuel for the mind & body. Having a goal that you will eat one plate, is hard.. because whose to say you will be full after one plate? and why should you stack that ONE plate with everything just to meet your needs? Telling yourself you will only eat certain foods is hard too, because when you cook for yourself, you eat what you like & it should be the same during Thanksgiving. The problem people seem to run into is the fear of “overeating” or not making healthy, wise decisions during this Holiday. Many times, overeating does occur and the choices of healthy food is lacking or not something you really want to eat but force yourself to (which makes you unhappy and cranky) — the solution is eating a balanced meal (proteins, carbs, veggies, fiber, fats) – that way you are eating things you enjoy & aren’t missing out on the nutrients! If you are attending more than one Thanksgiving in a weeks time or on the same day, then eat according to how you feel from the previous dinner (if you are full, don’t eat), if you ate less veggies, and more carbs the first time, switch it this time around. No need to eliminate food from the diet UNLESS you choose to do that & can follow through and keep a positive mindset doing it. 

Keep in mind, I want Thanksgiving to be stress free eating and a focus on appreciating the fact you are spending it with loved ones. Keep in mind what you are eating and how much of it you are eating — if you can’t finish the plate, save if for later or the next day. Don’t be afraid of food, but be cautious of what your body is telling you, it will be your guide. If you don’t think you can trust you body with making sound decisions, then hold yourself accountable & be aware of your food choices and portion sizes.  Hopefully this will be helpful for your Holiday 😀 if you have anything you want to add, feel free to leave comments!

Shay-lon Moss

 

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Personal Training: Helping a Friend day 45

Weights, Training, Black, Sports, Crane

Hello FitFam

It has been a long and grueling week, seems like I haven’t been on my blog in months but it has only been roughly 3 days and some odd minutes. I missed all of you and hope many of you had a beautiful Thanksgiving this year. My Thanksgiving went well and I did what I told everyone I would do and that is, I would eat accordingly and be watchful of my intake and I prevailed. It didn’t take me long to get full this Holiday, mostly because I had more meat (protein) on my plate than I had anything else and since I was eating that first, by the time I made it to the sides, I could hardly eat anymore. I had some cheesecake for desert but not much of it, I am not a HUGE fan for deserts, I know, I know.. weird. lol. I did workout on Thanksgiving at my house instead of at the gym because I wanted to stay indoors before getting ready for the celebration. I did some core exercises for the most part. The day before and the day after Thanksgiving, I was in the gym for my normal workouts. I didn’t take noteworthy Instagram pictures over Thanksgiving, I suppose I forgot to take pics of all the food and stuff.. sorry. I took some leftovers home and had leftovers for 2 days straight and that was gone, then yesterday my stomach ache came back to bite me in the ASS very hard.. and well work was painful and going home and crying myself to sleep was painful too, imagine a 24 year old yelling for their mother.. — that was me. lol. I don’t even live at home, so the chances of her reacting to my yell would be 0. I know why I was in pain (happens once a month- pms) and I need to see my Dr again, actually need to see a specialist this time, because I do not want to continue living this way. I mean I was vomiting up at work hella badly until my coworker shown up to relieve me and give me her meds and talk me through the pain.. I will just say driving home seemed like forever and falling asleep and breaking out in sweat.. wasn’t my favorite part about Sunday. I did have enough energy to watch the new episode of “The Walking Dead”, but didn’t watch the after show, because I was in so much pain after a while. I wasn’t sure if I would make it tot he gym this morning but I knew I had to try. John, met me at the gym this morning, I emailed his workout to him the night before. I was at the gym a hour before he got there to do my own thing.  Thank goodness none of the workouts hurt me to the point of not wanting to workout, but walking on the treadmill I took very slowly at 3.6 speed and no incline because that is all my belly could handle. I stayed long enough to help John through his warm up, but left after discussing his workouts with him, hopefully tomorrow morning I will have the energy needed to stay the whole 2 hours. 

 

John’s Workout

Warm up:

Dynamic stretches:

 
  • Knee to chest
  • Skips
  • Side bends: 10lb dumbbell

Workout Session:

  • Treadmill: 25 minutes, 2.0 incline, 3.8 speed
  • Treadmill: 25 minutes, 2.0 incline, 4.0 speed

Cor

  • Crunch machine: 2 X 20

Cool down:

  • Walk 2 laps around the gym

My Workout:

Warm up:

  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

  • Low pulley close-grip row: 4 X 15, dropsets: 15, 10, 10. I did 100lb
  • Standing dumbbell hammer curl: 4 X 15. dropsets: 15, 10, 10. I did 20lb each arm
  • Bentover one-arm dumbbell row: 4 X 15, dropsets: 15, 10, 10. I did 20lb per arm. 
  • Flutter kick on the bench: 4 X 20
  • stability ball crunches (my gym doesn’t have stability balls) I used the machine: 4 X 20, 70lb

Cardio:

  • Treadmill: 35 minutes, 3.6 speed, no incline 

I should have done heavier with the bentover rows, because 20lb was nothing but I was trying to take it easy today.  The hammer curls are no joke, I felt them for sure. I find doing them alternating is easier, I didn’t do alternating, I did it together. My low pulley row highest is 120 right now, but since I did dropsets; I didn’t want to increase my weight anymore than 5 lb & the weights go up by 20s.  In case someone doesn’t know what it means, dropsets: for each subsequent set in which you see a drop in the number of reps, you’ll increase the weight by no than 5% or 5 pounds (this technique helps maximize muscular development).  Overall, my workout went fine, no complaints for today, tomorrow is leg day. 

 

I will be posting a #MondayMotivation YouTube video today, it will hopefully be short and to the point for the most part since I am not feeling so spunky, so keep an eye out for that.

 

Your Fitness blogger,

Shay-lon xxxx

 
 

Happy Thanksgiving – What are you thankful for?

Thanksgiving, Happy Thanksgiving, Acorn

I know this seems a bit “cliche” but I figure, there is no other way to spend this Holiday. If you don’t celebrate this holiday, you can still do this activity, because it should be everyday that we are thankful for something. I thought about doing a special “Thanksgiving” video, but I had just woken up and decided no one wants to see this! lol. Instead I decided to write this blog post instead. Please reblog it, and share it with your readers, I am hoping it gets to as many people as possible… a chain reaction! – Shay-lon Moss

Tell me readers, what are YOU thankful for? – It can be one thing or many things, it can be people, objects, relationships, etc. There is no limit to this. I would love to come back from my weekend away and read everything all of you have said you are thankful for.  Let this be a reminder, what being thankful actually means: Please & relieved, expressing gratitude. 

I will start this off with what I am thankful for.. 

  1. For being able to see 24 years of my life
  2. Spending another Thanksgiving with my loved ones
  3. Having the courage to create this blog – and speaking to wonderful people
  4. Family & Friends 

Of course the list could go on and on and on.. but it is now your turn.. WHAT ARE YOU THANKFUL FOR?

Have a wonderful Thanksgiving Everyone! 

Your blogger friend,

Shay-lon Moss