Long Island Thanksgiving Survival Guide for Adults Over 40
From the Personal Trainers at AB Fitness Personal Training
East Meadow, Massapequa, Oyster Bay
Thanksgiving on Long Island is a big deal. There is food, family, and a whole lot of leftovers. If you are over 40 and trying to stay fit, this week can feel tricky. You want to enjoy the holiday, but you do not want to feel tired, bloated, or sluggish afterward.
This guide will help you stay on track. It is simple, clear, and made by real personal trainers who coach adults over 40 every single day inside AB Fitness Personal Training. We wrote this for you, your family, and for anyone who wants to feel strong during the holidays instead of feeling stuck.
We serve the areas near East Meadow, Massapequa, and Oyster Bay. We also help people from Farmingdale, Merrick, Bellmore, Wantagh, Seaford, Bethpage, Plainview, Hicksville, Syosset, East Norwich, and Cold Spring Harbor. We know Long Island life. We know that holiday food is everywhere, and we know how hard it can be to stay consistent.
This guide gives you simple steps that work. You do not need to track anything. You do not need to stress. Just follow the plan and you will wake up on Friday with energy, not regret.
A True Thanksgiving Success Story from One of Our Clients
Meet Kristen M. from Merrick. She is 46 and she started training with us the week of Thanksgiving last year. Most people wait for January. Kristen did not. She said:
“I walked into AB Fitness the Tuesday before Thanksgiving. I thought for sure I would blow the whole weekend. You showed me this holiday plan and it saved me. I enjoyed my food, stayed on track, and still lost weight in December. I felt proud of myself for the first time in a long time.”
Kristen still trains with us today. She feels stronger, more confident, and says this same guide is what she uses every year to stay in control.
You can do the same.
Why Thanksgiving Feels So Hard for Adults Over 40
It is not just the food. Here is what makes this week tough:
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You get out of your routine.
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You get tired from cooking, cleaning, and hosting.
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You snack without thinking.
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You skip your training sessions.
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You feel stressed and short on time.
Most adults over 40 tell us the same thing. They eat a little more on Thursday, but the real problem is the grazing from Friday to Sunday. That is when the scale jumps up and your energy drops.
This plan stops that from happening.
The Thanksgiving Survival Plan
This plan has three parts:
Before Thanksgiving
During Thanksgiving Day
After Thanksgiving Weekend
Follow these steps and you will feel strong, not stuffed.
Before Thanksgiving: Set Yourself Up to Win
The day before Thanksgiving, and even the morning of Thanksgiving, you have a big chance to get ahead.
Train If You Can
If you can get in a session with us at AB Fitness Personal Training in East Meadow, Massapequa, or Oyster Bay, do it. Even one session helps your body use the food you will eat later.
If you cannot train with us, go for a 20 to 30 minute walk. Keep it simple.
Eat a High Protein Breakfast
A simple meal works great:
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Eggs
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Egg whites
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Turkey sausage
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Greek yogurt
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Cottage cheese
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A protein shake
Protein fills you up and stops you from overeating later.
Drink Water Early
Most people mistake thirst for hunger.
Try this:
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Have 16 to 24 ounces of water when you wake up
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Another 16 ounces before noon
You will feel more in control when food is in front of you.
Plan Your Plate Before You Sit Down
Think simple:
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Half protein
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One quarter veggies
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One quarter carbs
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A small treat if you want it
Write this down in your phone if it helps.
Local Long Island Shout Outs for Healthy Thanksgiving Shopping
Here are good spots near our locations where you can find healthier options, fresh produce, and high protein choices.
Near East Meadow
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Stew Leonards in East Meadow for fresh turkey and produce
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Uncle Giuseppe’s in East Meadow for high quality meats
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Stop and Shop on East Meadow Ave for easy sides
Near Massapequa
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Trader Joe’s in Massapequa Park for lighter dessert options
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ShopRite in Massapequa for high protein yogurt and veggies
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Butcher Boys on Merrick Road for lean cuts of beef
Near Oyster Bay
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Wild by Nature in Oyster Bay for organic sides
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Butera’s markets for fresh produce
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Local farm stands on Route 106 for fresh veggies
Getting the right food makes your week easier.
Thanksgiving Day: Enjoy Your Meal Without Losing Control
You should enjoy Thanksgiving. This is not about skipping meals or eating dry chicken while everyone else eats turkey. Here is how to enjoy the food and still feel good.
Start the Day with a Walk
A simple morning walk helps digestion and lowers stress.
Do Not Skip Breakfast
Skipping breakfast makes you overeat later.
Have protein again in the morning.
Use the Plate Method
This is the easiest way to stay in control.
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Fill half your plate with turkey
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Add veggies
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Pick your favorite carb
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Add one dessert
Enjoy it. Eat slowly. Drink water between bites.
The One Plate Rule
Stick to one main plate for dinner.
You can still enjoy dessert.
This stops the mindless picking that adds up fast.
A Full Sample High Protein Thanksgiving Menu
If you want a full plan for the whole day, here is a simple menu that tastes great and keeps you full.
Breakfast
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3 egg whites and 2 whole eggs
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Bowl of berries
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Water or black coffee
Lunch or Midday Snack
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Greek yogurt with honey
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Handful of nuts
Dinner
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Roasted turkey breast
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Roasted carrots or green beans
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Mashed potatoes
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Side salad
Dessert
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Apple crisp with oats
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Or a small slice of pie
This is balanced, filling, and easy to follow.
After Thanksgiving: Your Friday to Sunday Reset Plan
Most people overeat on Thanksgiving. That is normal. The key is what you do from Friday to Sunday. Follow this reset and you will feel energized again by Monday.
Friday Morning Reset
Wake up and drink a big glass of water.
For breakfast, have:
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Eggs
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Turkey leftovers
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Fruit
Then move your body. Go for a 20 minute walk or train with us.
Friday Lunch
Keep it simple:
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Protein
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Veggies
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Water
No picking at leftovers.
Friday Dinner
Eat normal.
Do not punish yourself.
Do not starve yourself.
Just eat balanced meals.
Saturday Reset
Saturday is your bounce back day.
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Train with us if you can
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Eat protein at every meal
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Drink water all day
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Get outside for at least 10 minutes
You will feel better by the end of the day.
Sunday Reset
This is your prep day for the week ahead.
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Plan your meals
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Set your training schedule
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Put your AB Fitness sessions in your calendar
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Get to bed early
You will start Monday feeling fresh.
Local Tips from Our Trainers
Our trainers know Long Island life. Here is what each location teaches clients during the holidays.
East Meadow Trainers
They remind everyone that busy weeks still count. Even two sessions make a big difference. They also teach clients to prep simple meals so they never skip protein.
Massapequa Trainers
They focus on keeping your routine during stressful times. Even if you cannot train at the perfect time, they want you to come in and keep the momentum.
Oyster Bay Trainers
They help clients stay calm and steady. No guilt. No stress. Just simple steps that help you feel good again.
Why This Plan Works So Well for Adults Over 40
Adults over 40 have different needs.
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You need more protein
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You need better sleep
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You need support
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You need structure
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You need training that fits your body
This guide helps you stay on track without feeling restricted.
At AB Fitness Personal Training, we coach adults over 40 all day. We know what works.
If You Want Extra Help, Visit Us for a Private Tour
If you want help staying strong during the holidays, come see us.
During your private tour, we talk about your goals, your schedule, and what you want to change. You do not do any exercise during the tour. We keep it simple.
AB Fitness Personal Training Locations:
East Meadow: 514a East Meadow Ave, East Meadow NY 11554
Massapequa: 4150c Merrick Road, Massapequa NY 11758
Oyster Bay: 5 Shore Ave, Oyster Bay NY 11771
Main Phone: 516-303-9157
To book your Tour with us click here: www.abfitnesstrainer.com/tour