Quick bonus for you. 

Easter is Sunday and I didn’t want you heading into the weekend without a game plan.

Your kids are about to leave a trail of chocolate eggs like tiny sugar-powered Hansel and Gretels. You have two options: sit it out and be miserable, or have a plan and enjoy it.

Option 2 is better. Here’s the plan.

Move 1: Body — Do a 20-minute bodyweight workout Easter morning before the chaos starts.

Pushups, squats, lunges, planks. Four movements, 4 rounds, 5 reps each. Think of it like pre-gaming with something your body actually wants. It primes your metabolism and earns the meal that’s coming. 

You can even get your kids to do it with you…call it the “Easter Bunny Challenge.”

Move 2: Fuel — Eat protein first at every holiday meal. Then eat whatever you want.

Load your plate with the turkey, the ham, the deviled eggs FIRST. Get 30–40g of protein in before you touch the rolls and pie. Protein blunts the blood sugar spike from everything else. It’s like putting a governor on the engine — you can still go fast, you just won’t redline.

Move 3: Mind — Give yourself permission to enjoy it. Seriously.

One day doesn’t undo months of work. Stress about food does more metabolic damage than the food itself. Cortisol from guilt spikes insulin, tanks recovery, and ruins sleep. Eat the candy. Play with your kids. Get back to the plan the next day.

The takeaway: Holidays aren’t cheat days. They’re life. Have a strategy, enjoy the moment, and move on.

Send this to the dad who’s already dreading the dessert table. He needs a better plan, not more guilt.

Rootin’ for ya,

Jason from Dad OS