BY:  Peg Calvario,  PHC  Owner 

Thanksgiving Day, it’s the most gut-busting day of the year, so you’re bound to overdo it - especially if your holiday host favors real butter and cream.  Stick to this perfectfit game plan:  first join your PHC family and friends for a pre-meal workout before you savor the holiday fixins.   A friendly reminder, PHC is open Thanksgiving Day from 7 a.m. til 12 noon.

Calorie Burning Workouts for a Holiday with No Regrets!

The key to holiday survival is balance – simply commit to your daily exercise and reduce your calories with our simple tips.  You’ll find that you feel better and will manage the upcoming holiday stress with ease.

1.  Step Aerobics -  you can burn approximately 400 calories (per 30 mins.)  in the 3rd Annual Turkey Burner Class - (9 – 10:15 a.m.).   Step Aerobics will target your legs, hips and glutes.

2.  Cycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can burn 250 to 500 calories in 30 minutes.

3.  Racquetball  – side to side sprinting makes racquetball an excellent cardio exercise.   A 145-lb person burns over 400 calories in 30 minutes

4.  Running - burns serious calories.  A 145 lb. person can easily burn 300 calories in 30 minutes.

5.  Elliptical Trainer - is an excellent cardio exercise and a great way to build endurance. A 145 lb.  person can burn about 300 calories in 30 minutes. 

Tips for a Low(er) Calorie Thanksgiving Meal (only 1022 calories)

Average Thanksgiving Meal = 3,000 calories and 229 grams of fat.

1.  Wine  - (5 oz. glass), 120 calories.   If the family (or your sister) drives you to drink, choose a white, which usually has slightly fewer calories than red.

2.  Turkey – (about 3 oz. or the size of a deck of cards),  107 calories.   Go for the breast over thigh; dark meat is higher in saturated fat and calories.

3.  Gravy – (1-2 tablespoons), 8-16 calories.   Use a soupspoon instead of the spout of that 1950 gravy boat to serve yourself; you’ll use less.

4.  Stuffing – (1/2 cup) 177 calories.    If you have the option, choose regular-bread stuffing (or filling) over cornbread.

5.  Cranberry Sauce (1 slice canned), 86 calories.    A slice should be half an inch – about the thickness of your cell phone.

6.  Sweet Potato – (1 whole, baked, skin on),  103 calories.   Do your best to pass if the sweet potatoes are candied or in casseroles, which can pack as much as 300 calories per cup.

7.  Applesauce (1/2 cup sweetened), 97 calories.   Just because it has a fruit in its name doesn’t mean it’s a free-for-all.

8.  Pumpkin Pie (1 slice), 316 calories.    As far as dessert goes, it’s a far better choice and my favorite than pecan.  Pass on the whipped topping, too.

PerfectFit  Tip

In addition to your exercise journal, begin today with a gratitude journal and make it a daily practice.