Fighting Holiday Weight Gain and Craziness

| November 17, 2011
It’s not hard to consume 2,000 calories or more in one sitting on Thanksgiving or Christmas, along with 100 grams of fat.

It’s not hard to consume 2,000 calories or more in one sitting on Thanksgiving or Christmas, along with 100 grams of fat.

It’s that time of year when we all start running wild trying to get ready for parties and purchasing gifts for family and friends. It’s also that time of year when many of us put working out and running (miles, not errands) on the back burner – but it doesn’t have to be that way.

This week, as you focus on giving thanks in the midst of your hectic holiday schedules, keep your health in mind and don’t use waiting to make a New Year’s resolution as an excuse to put it off until 2012.

Look for things to keep you active. My gym, for example, offers a Thanksgiving morning workout as well as a workout on New Year’s Day.  We are in our eighth consecutive year and have had tremendous success. Our Thanksgiving Day workout is called Turkey Day Torture. The whole point is to get a great calorie burn in before the gluttony begins.  We anticipate having 80 to 100 people this year. The camaraderie and challenges are great and attainable by even the novice exerciser.

Most gyms offer a lot of opportunities to keep you motivated. Whether it’s a biggest loser-esque competition or the perfect record attendance competition you can usually find something.

If you’re not part of a gym, find a couple friends who can hold you accountable.  Schedule runs or walks with one another. Don’t wait until resolution time.

Find a no-fail food plan. First and foremost, fellow trainer (and Best Dressed winner) Bryen Pinkard suggests keeping portions to the size of your fist. Next, if you’re going over to a friend’s house, eat a small salad before you leave in order for your mind to signal to your body that it is full by the time you get to your destination. And finally, Bryen suggests eating vegetables first, animal protein second and carbs absolutely last or not at all.

If you are looking for suggestions on healthy selections to consume Thanksgiving Day meals, email me at I have a list of special recipes of some of the best healthy dishes for the holidays composed by a number of trainers and nutritionists.

Lastly, don’t forget about those less fortunate than you.  Now is the perfect time to organize a food drive for Dare to Care. Or if you’d rather donate your time, many organizations could use help handing out food.  A great way to teach your kids about true holiday spirit is to organize a drive for Toys for Tots or a similar charity. There is no better way to enjoy the real feeling of the holidays than giving – plus, being kind to others helps take the focus off of you and make it a goal this holiday season to better yourself physically and mentally.  Don’t wait. Get started now.

Healthy Holiday Tips

It’s not hard to consume 2,000 calories or more in one sitting on Thanksgiving, along with 100 grams of fat, which can leave even the most laid-back among us in a frenzy. So how can you enjoy the holidays without guilt or weight gain? We offer a few tips below.

Eat breakfast: Instead of saving up to eat the queen mother of all meals, indulge in breakfast to get your metabolism going and potentially stave off some of the cravings.

Lighten up: Use fat-free broth to baste the turkey, sugar substitutes in desserts and fat-free yogurt and sour cream in dips and mashed potatoes.

Game on: Organize a family football game or a group hike. Take the dogs for a walk. Just whatever you do, bust a move at least once during the day.

Get real: Most of us overeat around the holidays, so instead of trying to lose weight, focus on maintaining your physique, which is a much more attainable goal.

Have questions for Bert? Send an email to him at or check out his blog, Wholly Fit, by clicking here.

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About the Author (Author Profile)

Bert Kremer
Bert Kremer
Personal Trainer
Co-Owner of ProFormance Fitness

I was born and raised in Louisville along with my four sisters. I graduated from St. X in 98’and University of Louisville in 02’. I have two amazing kids that are much sweeter to life than I ever was.
Although, I didn’t really know what all went into it, I dreamed of owning a gym and knew that I wanted to help people out. I consider myself very lucky to be able to take advantage of the opportunities that have existed in my life. I received a degree in Exercise Physiology and a minor in Marketing at UL, both of which were very helpful in getting me where I am today.
I have 10 years experience as a Personal Trainer. I have nationally accredited certifications through NSCA-CSCS and ACE. In 2003 I met Cary Cox and he already had the same visions that I did. We didn’t want people sitting around reading magazines on machines. Our past experience from the big box gyms helped us realize we wanted something different. We were looking for real results in a private atmosphere where intimidation doesn’t exist. ProFormance Fitness has grown from the original facility three times. The latest addition added another 5000 sq/ft to keep up with demand. We are fortunate to have amazing trainers and lots of energetic clients.
Contact me at:,

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