The holidays are supposed to be a time of joy, but for many fitness enthusiasts, they bring a wave of anxiety. Should you train on Thanksgiving? Is one cheat meal going to ruin your progress? How do you handle family pressure to eat that second slice of pie?
Dr. Derek Wilcox, a long-time RP coach and accomplished strength athlete, joins the podcast to share his expert strategies for navigating the holiday season. Whether you want to stay strict or fully indulge, his advice centers on one core principle: making conscious choices that align with your true priorities.
TL;DR: Key Takeaways
- Choose Your Path Early: Decide before the holiday begins whether you want to go all-out, moderate, or stick to your diet. Your actions must match your priorities.
- Train Early to Use the Fuel: If possible, train in the morning on big food days (like Thanksgiving). This helps direct those massive calorie surpluses toward muscle recovery.
- Combat Lethargy with Movement: Big meals and travel reduce blood flow and oxygen exchange, making you feel tired. Combat this by walking or doing light mobility work.
- Leftovers Are Meal Prep: Lean turkey or ham leftovers are excellent protein sources for the days following a feast, making it easier to get back on track.
- Respect Your Goals: You don't owe anyone an explanation for your food choices. If you have lofty goals, you have to be willing to prioritize them, even when it's uncomfortable.
The Strategy: Make a Conscious Decision
The biggest mistake people make during the holidays is reacting in the moment rather than planning ahead. Dr. Wilcox advises clients to define what the holiday looks like for them before they sit down at the table.
You generally have three options:
- Go All Out: Enjoy the time with family, eat whatever you want, and accept that your waist might be a quarter-inch larger for a few days. For most people, this quality of life is worth it.
- Moderate: Find the middle ground. Enjoy the special dishes you love, but don't eat until you feel sick. This prevents you from "shooting yourself in the foot" and backtracking on progress.
- Stick to the Plan: If you have a competition coming up or are deeply unhappy with your current physique, it may be worth it to skip the treats entirely. This requires a high level of discipline and self-respect.
Training Tactics: Earn Your Meal (Sort Of)
Should you train on Thanksgiving? If you can, Dr. Wilcox says yes. Getting a session in early in the day allows you to "maximize your recovery and use all those calories to your benefit". The influx of carbohydrates and sodium from a holiday dinner can actually be a powerful tool for refilling muscle glycogen and aiding recovery.
However, if you are traveling or family obligations make the gym impossible, don't stress. A simple bodyweight circuit or mobility session can keep your body feeling loose after hours of sitting in a car.
The "Lethargy Loop" and How to Break It
We've all experienced the post-holiday crash: lying on the couch, half-asleep, feeling gross. Dr. Wilcox explains that this happens partly because reduced movement slows down blood flow and oxygen exchange.
To fix this, simply get up and walk. Walking helps digestion, improves circulation, and can actually reduce hunger cravings caused by boredom. Maintaining a high step count (Dr. Wilcox uses a desk treadmill) is one of the most effective ways to manage body composition during the colder months when activity levels naturally drop.
Final Thoughts: Make Future You Proud
Dr. Wilcox leaves us with a powerful mental framework: "Make future Derek proud.". When you are deciding whether to skip a workout or eat that third slice of pie, ask yourself what story you want to tell about this moment in five years.
If your goal is to be a champion, the story needs to be one of discipline. If your goal is to have a balanced, happy life with your family, the story can be one of enjoyment. Both are valid, but you must choose the one that aligns with who you want to become.
Frequently Asked Questions
How can I avoid gaining fat over the holidays?
Focus on maintaining your activity levels. Daily steps often drop during the winter and holidays. Keeping your step count high (10k+) helps offset the increased calorie intake. Additionally, prioritize lean protein (turkey/ham) first before filling up on high-fat sides.
Is it okay to take a break from training during the holidays?
Yes. Unless you have a competition coming up, missing a few days of training is not a big deal. Training should ideally relieve stress, not add to it. If you can't train, just pick up where you left off when you get home.
How do I handle family pressure to eat unhealthy food?
It can be tough when family members get pushy about their cooking. Dr. Wilcox suggests being upfront about your goals. You have to respect yourself enough to say "no" if it conflicts with your priorities. Remember, their pressure often stems from their own insecurities about their lifestyle, not your choices.
What should I do with all the Thanksgiving leftovers?
View them as free meal prep! Lean turkey and ham are excellent protein sources. You can use them to fuel your training for the week following the holiday, making it easier to get back on a structured diet immediately.
