The average holiday meal can contain 4,500 calories, according to the Calorie Control Council, which advocates for healthy lifestyles.
If you’re trying to measure the pleasure against your hard-won exercise gains, here’s a guide to learn how much yumminess you’ve earned — or how hard you’ll have to work after the big meal. (Estimates are based on media sources*, USDA figures, and exercise for an adult weighing 160 to 180 pounds.)
A la carte
- 3.5 ounces of turkey: Run 1.5 miles
- ½ cup stuffing: 20 minutes biking
- A cup of mashed potatoes: Run 2 ½ miles
- A slice of apple pie: 34 minutes biking
- A helping of cranberry sauce: 13 minutes of weight training
- A serving of green-bean casserole: 10 minutes of rowing
By the plate
- 4 ounces of skinless white turkey, plus a combined cup of stuffing, mashed potatoes and gravy tallies up almost 600 calories. Estimated effort to burn that off: 70 minutes of ice skating.
- Don’t forget that pumpkin pie and whipped cream add on another 325 calories – which will get you 40 minutes of aerobics.
Of course, everybody is different. We all have different priorities when celebrating with family and friends. And it’s up to you how much of this is worth how much of that.
But regardless, move your body on the holiday. Take a walk, rake the leaves, play with the grandkids, or do a full-blown workout if you like.
Celebrate your blessings with movement every day!
Your Friend and Coach,
Train Smart. Train Hard. Train Safe. Train to Sweatt
P.S. – Whenever you’re ready, here are 3 ways I can help you get started with a fresh start to your health and fitness routine:
1. New You Before the end 2022
Join my 28-Day New Me Before 2023 program and get everything you need to get you back on track this year with your fitness goals. the workouts, the guidance, the motivation, the accountability… and individually-customized Registered Dietitian-designed and approved meal plans. Reply “2023” to get started today.
2. Set yourself up for success
If you’re currently trying to lose weight, alleviate back pain and/or improve your health & fitness, you should schedule your success session. We’ll go over ways that you can start seeing results starting right after your session. Reply with ‘success’ to schedule yours today.
3. Join the Train to Sweatt Community
Join a group of likeminded busy people who want to get healthy and fit from the comfort of their own home just like you. Get helpful health and fitness tips and tricks every day from myself and other members.
Click here to join now and get one step closer to that health