I’ve always loved Thanksgiving break. Many college students are able to return home and spend time with family and friends. While the Thanksgiving break is one of the first big holidays that signals the start of the holiday season, it can can also present a unique set of challenges for athletes. In college, I typically played in Thanksgiving tournaments away from home, but I did have breaks where I could enjoy all of the things: spending time with my sister (#bestie!), eat my mom’s home cooking, see family and so much more. If you’re on an extended break from school and sports, here are a few ways you can make the most of your Thanksgiving break and stay on track with your fitness goals.
Staying on Track: Thanksgiving Break Tips for Athletes
Plan Your Workouts in Advance. Before you head home, create a workout schedule that accommodates your holiday commitments. Think about the time you’ll spend with family and friends, and determine when you can fit in a workout to stay fresh.
Schedule Healthy Activities. If your family isn’t super athletic, encourage them to join you in healthy activities like a pre-Thanksgiving run or post-dinner game of touch football. Staying active together can be a fun way to bond while keeping fitness in focus. My family didn’t have holiday sports traditions, but I enjoyed hitting the gym with my dad to put up shots to de-stress and work on my form.
Stay Hydrated. Don’t forget the importance of hydrating! Drink plenty of water to control your appetite and keep your energy levels up.
Opt for Healthier Thanksgiving Recipes. A few days of poor eating can affect you. There are ways to embrace the holiday spirit without derailing your nutrition. Try choosing healthier Thanksgiving recipes that still taste good. Incorporate lean proteins, vegetables, and whole grains while moderating less healthy dishes. While it can be super tempting to fill up on mac and cheese, biscuits and pies, opt for lean turkey, mashed potatoes and veggies. Doing this can allow you to enjoy the day without falling off the wagon nutritionally.
Mindful Eating. Don’t spend your time off binge eating- you’ll feel it when its time to workout again. Instead practice mindful eating during Thanksgiving dinner. Savor each bite, and be conscious of portion sizes. This can help prevent overindulgence while allowing you to enjoy your favorite dishes guilt-free.
Avoid Over-Training. Don’t use your Thanksgiving break as an excuse to over-train. Balance is key to maintaining your fitness regimen, and sometimes giving your body much-needed rest can help you return to campus stronger than ever. There were many seasons where I wanted to work on my footwork, do some cardio, and other types of workouts. Instead, I did my best to rest and attended high school games or spent time with family to give my mind and body a quick break from basketball.
Limit Alcohol Consumption. A festive drink won’t hurt, but too much alcohol can dehydrate you and interfere with your training performance. My recommendation- you will have plenty of time to drink when you’re finished competing, trust me! Use this time to fuel and hydrate your body in a way that will help you return to school ready to compete.
Rest and Recovery. Use this break as an opportunity for rest and recovery. Ensure you get enough sleep to rejuvenate your body and mind. Naps are great too!
Be present. Spend quality time with family and friends by being present and engaged in different activities. This could mean hiking, playing backyard sports, or taking a nature walk. Scheduling fun activities can help you stay fit but also give your mind a break from sports for a bit.
Be Realistic. While its great to schedule workouts, eat well and catch up on sleep, understand that it’s okay to adjust your training goals for the week. Set realistic expectations for your workouts, given the holiday’s schedule and potential distractions.
Stay Mentally Engaged. Use your beak to refresh yourself mentally. Explore relaxation techniques like guided meditation or visualization to maintain your mental focus and motivation. Even during breaks when I’d have 2-3 days away from my team, those few days helped me re-charge, re-focus on school, sports and my long term goal.
Express Gratitude. Remember the true spirit of Thanksgiving and take a moment to express gratitude for your health, opportunities, and the support of your loved ones. A grateful mindset can help boost your mental well-being. I would take many of my breaks, especially when I was able to go home to put things in perspective. Even when I had a bad season, I was so grateful to be injury-free, academically eligible, and able to keep my athletic scholarship. The opportunity to travel and see different parts of the country with my teammates was something that I knew many women didn’t have the opportunity to do, so I would do my best to remind myself of the blessings that came with being in my shoes. Once I was reminded of these things- the pressure and stress of playing ball was put to the side and I was able to be present and enjoy all of the little things that I got to experience each day.
Balancing holiday festivities with your training and fitness goals can be done with thoughtful planning. After a few breaks, I typically figured out the right way to stay in shape and get adequate rest. A few days before heading home, I’d call my parents to see if they had any plans outside of our typical Thanksgiving schedule. Maybe we had to visit family out of town, wanted to check out a local high school game, or they had holiday shopping they wanted to do. After I understood how busy my time off would be, I’d schedule some time to put up some shots.
And while it was amazing to have access to a full refrigerator at home, I avoided eating unhealthy before and after Thanksgiving by skipping on soda’s, super sugary snacks and other things that would affect my performance on the court. Overall, holiday breaks served as perfect opportunities for me to relax, catch up with family and practice mindfulness and gratitude before finishing up the semester.