Happy Friday!

The holiday season is upon us and we’re 7 days until Thanksgiving, which means we’re only 38 days until Christmas!

This is both the best time of the year, and for some… the worst.

Why’s that? Well, ‘tis the season for overindulgence and then…

Feeling like [your favorite adjective].

Well, guess what? You don’t have to dread the holidays because you’re afraid of what the holidays will do to your training (and honestly, if you do overindulge that’s totally fine, too. Enjoy it!).

Here are 5 ways to stay on track with your health, fitness, and training while enjoying the holidays:

Tip #1: Have the mindset that you’re going to eat in moderation.

Sure, Thanksgiving comes around once a year. But, if you think about it, it’s just like any other meal. You can literally buy turkey, pumpkin pie, mashed potatoes and gravy any time of the year. You don’t have to stuff your face like there’s no tomorrow. Especially if you’re going to make yourself feel bad about it afterwards. Don’t do that.

Tip #2: Focus on protein.

Load up on protein throughout the day before the big meal. Have some eggs and greek yogurt in the morning, a protein shake for a snack, a chicken salad for lunch, and then go big on the turkey and ham. It’s a lot harder to overeat protein, so if you prioritize protein throughout the day, you’re less likely to overindulge during your Thanksgiving meal.

Also, protein is great for muscle building. It’s what your body needs post-training. So, double whammy.

Tip #3: Hydrate throughout the day.

Most of us don’t hydrate enough, or properly. Make sure you’re consuming enough fluids with electrolytes to ensure you’re not dehydrated, especially if you’re training or working out before.

Tip #4: Track your macros.

If you’ve been tracking your macros, doing so on Thanksgiving will just be another day of macros tracking. Don’t change what you’re doing. If you eat a little more than usual - great. It’s just another tool used for nutrition coaching to see how you portion out your protein, carbs, and fats.

Tip #5: Do a post-Thanksgiving meal family walk.

Strap on your boots and tie your shoes because y’all are going on a walk. Walking after a meal is a great way to relax and help with digestion. Making it a family affair makes it even more fun.

What I’ve Been Up To

So, I’ve been grinding my gears the last few weeks renovating my website. I’ve completely redone the site and have added my story of how it all began, my training philosophy, and coaching plans. Be sure to check it out and get to know a little bit more about me!

What I’m Listening To

I’m a big trop house & EDM fan and I’ve assembled a training playlist of my go-to mood-boosters (more to come as I keep adding to it). Anyone else a big fan of kygo for a pick me up?

Now that you have this on hand, regardless if you’re near or far, wherever you are, it’ll always feel like we’re training together 🫶 

As always, leave feedback by replying to this email. I love sharing the wealth of knowledge and I’m glad I get to share it with you!

Have a FANTASTIC weekend.

Until next time,

Sandra

PS - Need customized strength coaching or swim coaching from someone who’s personally recovered from 10+ injuries and surgeries, and helped many others recover from the same? Sign up for 1:1 coaching with me.

PPS - If you were forwarded this email, go sign up for the newsletter so you never miss an issue of The Swimmer’s Doc Newsletter.