Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Thanksgiving is a time for family, friends, and food—but it’s also easy to fall into a cycle of overeating and lounging around all weekend. Finding ways to stay active can help you feel more balanced, energized, and connected to your loved ones. Plus, involving others in the fun is a great way to make activity a tradition everyone can look forward to.
This week, a FitTRAC member is looking for ideas to stay on track during her busy Thanksgiving celebrations. She’s hosting family and friends from Wednesday through the weekend and wants to encourage everyone to stay active instead of just sitting around eating and drinking. Here’s what she asked:
“Hey Coach Darren, Thanksgiving is always packed with celebrations for me, starting Wednesday and lasting through the weekend. While I love the food and family time, it’s so easy to fall into the habit of just sitting, eating, and drinking the whole time.
This year, I want to encourage my family and maybe even friends to be more active so I can stay on track and help everyone feel good.
How can I motivate them to join in, and what are some simple activities we can do together?”
Thanksgiving is my favorite holiday! But it can certainly be a time of extra food and less activity. Here are my top three tips to help keep your Thanksgiving weekend fun and active:
Start New Active Traditions & Combine Activity with a Holiday Theme: Thanksgiving traditions don’t have to revolve solely around food. Kick off the holiday with a family-friendly activity, like a Thanksgiving morning bodyweight circuit, hike, or bike ride. If your family is competitive, organize a backyard game of football or soccer—classic Thanksgiving activities that everyone can enjoy.
Even something as simple as playing tag or a frisbee toss with younger family members can get everyone moving. By introducing fun, active traditions, you make movement a natural and enjoyable part of the celebrations.
You can also make staying active part of the Thanksgiving spirit by incorporating holiday-themed challenges. For example, set a step goal as a group to “walk off” the equivalent of a Thanksgiving meal or host a pumpkin relay race in the yard.
You can even make cleanup time active by turning it into a contest to see who can get everything tidied up the fastest. Adding a Thanksgiving twist makes movement feel festive and fun, encouraging everyone to join in.
Keep It Lighthearted and Inclusive: Not everyone will be eager to jump into a high-energy activity though, so when that happens you can focus on making it fun and approachable for all ages and fitness levels.
Suggest something easy, like a post-dinner stroll, or organize a scavenger hunt that gets everyone walking and searching for items around the neighborhood or yard. The goal is to make the activities enjoyable so that everyone feels included and less resistant to joining in. Frame it as a way to bond, have fun, and create memories, rather than “exercise.”
Lead by Example and Be Enthusiastic: Motivating others starts with showing how much fun it can be. If you’re excited and enthusiastic, your energy will be contagious. Be the first to suggest and participate in activities, and make it clear that staying active isn’t about guilt or burning off calories—it’s about feeling good and spending quality time together.
By focusing on the positive aspects of being active, like better moods, more energy, and laughter, you’ll inspire your family and friends to join in willingly.
This Thanksgiving, a little planning and encouragement can go a long way in making the holiday both active and enjoyable. By starting new traditions and leading with enthusiasm, you’ll help create memories that everyone will cherish.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.