By John Valentik, MS, CSCS, NASM-PES, CES

Let’s be honest—Halloween candy, Thanksgiving feasts, and Christmas desserts are some of life’s simple joys. These moments are about connection, celebration, and memories. But they can also be the time when people start to feel “off track” with their health goals.

The good news? You don’t need to feel guilty. You just need to be strategic.

🎯 The Key: Be Deliberate With Activity

On days when you know you’ll be eating more—especially sweets or carb-heavy foods—think of movement as an offsetting tool. Your body handles carbohydrates differently depending on how active you are. When you move, your muscles become like sponges, soaking up glucose from your bloodstream and using it for fuel instead of storing it as fat.

So, if you’ve already enjoyed your Halloween treats, or are looking ahead to a big Thanksgiving meal, or Christmas cookies, here’s your action plan:

1. Move early.
   A morning walk, run, or workout primes your muscles to use the extra fuel later in the day. You’re essentially “making room” for those calories.
2. Stay active throughout the day.
   Toss a football before dinner. Go for a family walk after dessert. Even 10–15 minutes of movement can improve how your body uses glucose and digests food.
3. Don’t over-restrict before the event.
   Skipping meals can lead to overeating later. Instead, have a balanced breakfast with protein and fiber to stabilize your blood sugar.

⚡ Everyday Life Application

This isn’t just for the holidays—it’s how your body works all year long.

When you train hard or are on your feet all day, carbohydrates are your friend. They refuel your muscles, support recovery, and boost energy. On these days, your body needs that fuel.

But on rest days, travel days, or sedentary work days, your carbohydrate needs drop. Your body doesn’t burn through glycogen as quickly, so excess carbs are more likely to be stored instead of used.

That doesn’t mean carbs are “bad”—they’re simply contextual. It’s about matching your intake to your output.

🧠 Mindset Shift: Earn It, Don’t Burn It

This isn’t about punishing yourself for enjoying the holidays—it’s about respecting your body’s rhythm. You can enjoy every celebration and stay aligned with your health goals by staying active and being mindful of how you fuel your body.

So this year:

• Enjoy the pumpkin pie.
• Have a few Christmas cookies.
• Celebrate without the guilt.

Just balance it out with intentional movement and smart fueling choices before and after. Small deliberate actions lead to astonishing results—that’s the foundation of true wellness.