“Are you ready for some football!” For those of a certain age, you will probably hear the voice of Hank Williams Jr. with that intro.
It also means tailgates, watch parties, pizza, wings, nachos, burgers, chips, desserts and a few adult beverages, if you will. Then doing it all over again for roughly 17+ weekends.
Now, as someone who also partakes in the football season festivities, there is nothing wrong with enjoying it. In fact, food, friends and cheering on your favorite team (Go Pack Go) are part of what makes game day so much fun.
The challenge is making sure one game doesn’t turn into a week-long vacation from your fitness goals. The good news? You don’t have to choose between football and staying healthy.
I am going to share some simple strategies where you can have fun, enjoy your favorite foods, and stay on track.
1. Don’t Let One Game Become a Weekend
“I’ll start Monday.”
That kind of mentality can turn one game into an entire weekend of unhealthy eating and inactivity. Instead, think of game day as a cheat day or one event. Not a 48-hour cheat weekend.
2. Eat Before the Party
I am not saying eat a whole meal but showing up to party starving is a recipe for overeating. Maybe try a balanced snack before you arrive, like Greek yogurt, egg and whole grain toast, protein shake and fruit.
Having some kind of protein and fiber can make it much easier to make reasonable choices when you show up.
3. Don’t turn the snack table into your seat.
When you’re sitting next to a bowl of those chips for the next 3 hours, it’s really easy to slightly bend and grab. Put your food on a plate and make sure you must walk to grab it.
4. Alternatives to your game day favorites.
Try some of these simple swaps:
Instead of: Fried wings
Try: Grilled or air-fried wings
Instead of: Loaded nachos
Try: Smaller portions with lean protein, salsa and vegetables
Instead of: Chips and creamy dip
Try: Tortilla chips with salsa or Greek-yogurt-based dip
Instead of: Giant burger
Try: A smaller burger with plenty of vegetables
5. Being better with your adult beverages 😊
To some, football and a cold drink go hand in hand. But liquid calories can add up quickly and alcohol can make it easier to lose track. Alternate between alcoholic drinks and water.
Set a limit and choose lower calorie options if possible.
And remember, you don’t have to drink for every game. Sparkling water, flavored water or low/no calories drink can still be enjoyable.
6. Hydration is your friend.
Keep water near you! If you are drinking alcohol, increasing your water intake becomes even more important.
7. Stay active during the game.
You don’t have to sit through 12 hours of football. Use the game as an opportunity to move. During the commercial breaks or halftime, try:
10 Squats, 10 pushups, 20 jumping jacks or a quick walk around the house.
8. Make Football a Family Fitness Activity
Before the game, go outside and throw the football around. Go for a walk, organize and go play backyard football. The goal is to move, not burn hundreds of calories.
9. Get your workout before kickoff.
My personal favorite. There are often a lot of games throughout the day/weekend. So, you can plan that time to hit the gym earlier than normal and you can eliminate the “I’ll go later” or “I’ll go Monday” excuse.
10. Remember the 80/20 Rule
If most of your meals, workouts and lifestyle choices support your goals, there’s room for occasional indulgence.
Football season lasts for months.
Your fitness goals last much longer.
So, enjoy the big games. But don’t let football season become an excuse to abandon your health.
Your favorite team may have four quarters to play, but you have 365 days to take care of yourself.
Stay active. Stay hydrated. Enjoy the season—and we’ll see you at the gym!
James Merritt is the General Manager at Merritt Clubs Buckingham.
