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Thurs Edition | Nov 25, 2021

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Thanksgiving is upon us. Today’s the day, we’ll all be busy with mashed potatoes, pumpkin pies, bumper to bumper traffic, and the family member who has a really unique perspective on the covid-19 crisis that everyone needs to hear…ahh, the holidays. For a lot of people, with the travel and the meals and the holiday drinking, this can be a really tough time to stay committed to a health and fitness routine. But not you, because you have The Fresh Squeeze. Today we’ll cover turkey trots, dive deeper into some popular Thanksgiving foods and their health benefits, and drop a few fitness-focused Black Friday deals to kick off your shopping. We got you covered!

Thanksgiving Dinner
Photo by Askar Abayev from Pexels

Session Plan: 

The Warm-Up – Learn about the superfoods that might sneak their way onto your plate in the form of Thanksgiving classics.
Heavy Sets – Hit the ground running with some tips on safely warming-up for your weekend 5k.
Water Break  – Check out this week’s podcast recommendation.
Finisher – Learn about how Balanced is attacking the market for at-home fitness solutions for older demographics.
Cool Down – Tackle your holiday shopping early with the top, pre-Black Friday health and fitness deals.

Happy Monday!

The Warm-Up

Hiit training intervals
Photo by Karolina Grabowska from Pexels

Thanksgiving Classics

Amidst the pies and stuffing and wine, there are a few Thanksgiving classics that should be finding their way into your dietary rotation year round. One of those fruits is cranberries. From managing UTIs to reducing the risk of cardiovascular disease and slowing cancer progression, cranberries have been health staples since Native Americans used them to treat bladder and kidney diseases. Throw an extra scoop of cranberry sauce on your plate today, and keep finding ways to enjoy this fruit year round.


The Warm-Up

Hiit training intervals
Photo by Fauxels from Pexels

Superfood your Dishes

Green Beans with Crispy Shallots & Mushrooms? Cauliflower-Potato Puree? Roasted Squash Salad? If you’re looking to mix some superfoods into your classic Thanksgiving dishes or are just looking for delicious ideas to bring over so you don’t show up empty-handed, we’ve got your back:


Heavy Sets 

Photo by RUN 4 FFWPU from Pexels

Stretch & Warm-up

You might find yourself waking up Thursday morning, pulling out a pair of running shoes that haven’t seen the light of day for two years, and hitting the pavement for a Turkey Trot, Thanksgiving 5k, or some type of run in anticipation of the meal ahead. The only thing worse than seeing the relatives you can’t stand all weekend is a sprained ankle or pulled hamstring that aches through Christmas, so Elizabeth Gardner, MD (a Yale orthopedic sports medicine surgeon) breaks down the best stretches and warm-up before you break out on your next run.

#Stretching, #Mobility

Water Break  

Barbecue Bean Tacos
Photo from

The Rich Roll Podcast

Initially I kept bumping this podcast down my list, unsure if I would enjoy or be able to relate to the musings of a vegan ultra-runner. As a lover of meat and hater of running more than 20-30 seconds at a time, I begrudgingly hit play for the past week and was a bit shocked by how much I enjoyed this.

What is really unique and interesting about Rich’s approach is how he is willing to bring on guests that you and I may never think about in the realm of health and fitness (Politician Andrew Yang, actors Andrien Grenier and Rainn Wilson, author and lawyer Mel Robbins, among many others) and discuss their respective journeys. Rich insists he is never interviewing these people, just having conversations, and his podcast does a great job of making you feel like a part of that conversation. At times, topics may delve more into life and social issues than how to do the most push-ups of run the fastest mile, but Rich hits the mark on his mission to deliver “A weekly aural dance designed to provoke, educate, inspire and empower you to discover, uncover, unlock and unleash your best, most authentic self.”

#Podcast Recommendations


Photo by Mikhail Nilov from Pexels

50+ & Seniors

The last 18 or so months have seen a shift towards at-home workouts and virtual fitness that has a lot of people considering cutting the gym membership for good. Unfortunately, not many of these at-home solutions have been geared towards older audiences, but Balanced and their CEO Katie Reed are setting out to change that and introduce “A New Generation of Fitness.”

Reed saw a lot of competitors in the space treating fitness for older demographics as something that was completely medicinal, almost prescription-based, and morbidly negative at best. Balanced is unique in the sense that they focus on the medicine of movement, and instead of focusing on the physical negatives that come with aging, instead aims to inspire liveliness and longevity to anyone’s at home routine.

For just $20 a month, Balanced will provide users with both recorded and live fitness-classes. Everything they’ve done has been reviewed by licensed physical therapists, and they allow new users to share information on pain, medical history, and injury concerns as well as their health and fitness goals.

Whether you’re looking into more at-home fitness solutions, or have a loved one that might enjoy a little company and motivation in his or her workouts, Balanced is a great place to look, and is now offering 2 weeks free for anyone who might want to test things out.

#Senior Section

Cool Down

Barbecue Bean Tacos

Quick Hitters and Weekly Wrap-Up

Looking to get a little holiday shopping done before the Black Friday rush? Women’s Health dropped their best Pre-Black Friday Fitness Deals for all the activewear and exercise equipment you’ll need to get through the holiday season.

Did you know? In 2019, 1.17 million people registered for a turkey trot around the Thanksgiving holiday. This popular tradition is believed to have started in Buffalo, NY back in 1896. How many of those 1.17 million do you think you could beat in a 5k?

Have questions about your own fitness routine you’d like us to address? Or feedback about what you’d like to see more or less of? Shoot us an email –, we’d love to hear from you!


Until Next week,

Mickey at TheFreshSqueeze

Presented and Edited By: Mickey Adams & Lizzie DeVito

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