I've been coaching for over two decades, and let me tell you something—there's a predictable trend around this time of year, particularly on this day.

Super Bowl Sunday. The unofficial national holiday where folks gather around the TV, not so much to watch the game, but to inhale an industrial-sized platter of buffalo wings like it’s their last meal on Earth.

Super Bowl Sunday Survival Guide

I get it. I’ve been to my fair share of games at Lincoln Financial Field, cheering on the Philadelphia Eagles, and back in the day, me and my friends engaged in, let’s just say, plenty of "colorful behavior."

But these days? I’ll be fast asleep before the fourth quarter even begins. And you know what? That’s just fine.

Why? Because:

1. I'm not playing in this game.

2. I'm not coaching in this game.

3. The outcome of this game has no real impact on my life—except, maybe, for a few of my early-morning client-athletes who will inevitably sleep in because they’re nursing a nacho-induced food coma.

Let’s be real. Watching the Super Bowl isn’t the problem. The problem is that most folks treat it like an all-you-can-eat buffet contest. The average person consumes over 8,000 calories on Super Bowl Sunday. Eight. Thousand. Calories. That’s enough energy to fuel a small village—or one guy passed out on his couch in a pool of queso.

But you? You’re better than that. You’ve been working hard. You’ve been hitting your workouts. You’ve been making smart food choices. Don’t let one night set you back for weeks.

So, how do you enjoy the game without sabotaging your progress? Let’s break it down.

1. Prep Your Meals NOW (Yes, Right Now)

Listen, if you take nothing else from this post, remember this: meal prep is the key to success.

Sunday afternoon, we do a quick run to the grocery store. Sometimes we order online and they deliver straight to our kitchen counter. We rinse and repeat that process again on Wednesday. Every seven days, we spend about two hours prepping and packaging around 42 meals for the week.

That’s right—42 meals. You know why? Because success doesn’t happen by accident. It happens through preparation.

Here’s why meal prep is a game-changer:

🍽️ You'll have tasty, portion-controlled, ready-to-eat meals. No more “what should I eat?” moments that lead to bad decisions.

🍽️ It’s way more economical than ordering takeout. You know what’s expensive? Buying $17 salads because you didn’t plan ahead.

🍽️ You can fine-tune your calories. You know exactly what’s going into your body, which means no surprises when you step on the scale.

When I wake up early to coach, I grab two prepared meals, my water bottles, and toss them in my soft-sided cooler. I take everything to the office. Boom—nutrition on autopilot.

2. Eat Before the Game

Want to avoid inhaling an entire tray of mozzarella sticks like a vacuum cleaner? Simple: eat a real meal before the game.

Here’s what that meal should include:

🥩 Lean protein (chicken, turkey, fish, or lean beef)

🥦 Fibrous veggies (broccoli, spinach, green beans—something green, not fried)

🥔 Complex carbs (sweet potato, quinoa, brown rice)

Eat that meal before kickoff, and you’ll be way less likely to go full caveman on the nacho platter later.

3. Why Skipping Alcohol on Super Bowl Sunday Is a Power Move (Even If It’s Not Popular)

Super Bowl Sunday has basically turned into an unofficial national holiday, right up there with Thanksgiving—except instead of turkey and gratitude, it’s nachos and light beer. The expectation is simple: sit down, watch the game, and have a drink (or five). But what if you didn’t?

I know, I know. Saying you’re skipping alcohol on Super Bowl Sunday is like saying you hate puppies. People look at you like you just insulted their spouse. But hear me out—avoiding booze during the big game is one of the smartest choices you can make. Here’s why:

✅ You Won’t Wake Up Feeling Like a Truck Hit You. Ever wake up on Monday morning after Super Bowl Sunday feeling like you played in the game yourself? That’s the magic of alcohol mixed with a 10,000-calorie snack buffet. Your body is dehydrated, your stomach is in knots, and the only “victory” you’re celebrating is making it out of bed.

Pro Tip: Skip the booze, and guess what? You’ll wake up clear-headed, refreshed, and ready to dominate the day while your friends nurse their regret over cold pizza and Advil.

✅ You’ll Actually Remember the Game. What’s the point of watching an event that only happens once a year if you’re going to forget half of it? Nothing like spending four hours yelling at the TV, only to wake up the next morning asking, “Wait… who won?”

Pro Tip: Being sober means you can actually enjoy the game, the commercials, and the halftime show—without trying to piece it all together through embarrassing stories the next morning.

✅ You’ll Save a Small Fortune. Do you know how much money folks throw away on alcohol during the Super Bowl? If you’re hitting the bars, you’re looking at $10-15 per drink—multiply that by however many rounds you and your buddies “need” to get through the game. Even at home, those six-packs and liquor bottles add up fast.

Pro Tip: Now imagine putting that money toward something useful—like a new pair of gym shoes, a meal-prep service, or literally anything that doesn’t make you bloated and regretful.

✅ You Won’t Get Caught in the Late-Night Snack Trap. Alcohol and junk food go together like Tom Brady and Super Bowl rings. The more you drink, the more your self-control crumbles like a stale tortilla chip. Suddenly, you’re eating a plate of loaded nachos that could feed a family of five.

Pro Tip: Skip the alcohol, and you’ll have a much easier time sticking to smart food choices—or at least stopping before you reach full-on food coma territory.

✅ You’ll Be the MVP of Monday Morning. While everyone else stumbles into work looking like extras from The Walking Dead, you’ll be sharp, focused, and already ahead of the game. Instead of chugging coffee and questioning your life choices, you’ll be attacking your day like a champion.

So sure, skipping alcohol on Super Bowl Sunday might not be popular—but neither is waking up sad and bloated. Make the wise choice. 

4. Dominate the Snack Table

Now, if you find yourself in a situation where you must navigate the snack table, here’s how to do it without completely falling off the rails.

• Prioritize protein. Go for the grilled chicken, shrimp, or anything that isn’t covered in a pound of breading.
• Fill up on veggies first. If there’s a veggie platter, attack that thing before you even look at the chips.
• Use a small plate. Science says people who eat off smaller plates eat less. Your brain gets tricked into thinking you’re still eating a full meal. (Yeah, science!)
• Skip the chips and dip. I know, I know. But let’s be honest: you’re not having “just one.”
• Chew gum. Sounds weird, but if you pop a piece of mint gum, you’re way less likely to go for mindless snacking.

5. Train on Monday. No Excuses.

I don’t care if you’re tired. I don’t care if you stayed up too late. You’re getting up and you’re getting after it. 

Here's your post-Super Bowl workout:

🚀 Warm-up (5-10 min light cardio + dynamic stretching)

🏋️ Strength: Deadlifts (5x5), Pull-ups (4x8), Goblet Squats (4x10)

🔥 Conditioning: 8-minutes (2 minutes each exercise)

• Crossover Jump
• Push-up Plank
• Box Steps
• Alligator Walk

Bonus Tip: Super Bowl Party Cheat Code

If you refuse to batch-prep meals, here’s a shortcut:

1. Go to the prepared food section of your grocery store.

2. Order a platter of grilled chicken breasts.

3. Order another platter of sweet potatoes or green beans.

4. Take these platters home and divvy them up into containers.

Boom—instant meal prep. No excuses.

Final Thoughts

Super Bowl Sunday doesn’t have to be the beginning of a downward spiral. Yes, enjoy the game. Yes, enjoy time with family and friends. But don’t let one night derail all of your progress.

• Meal prep now. Not later. Now.

• Eat before the game. Not during.

• Pick your snacks wisely. No, nachos don’t count as a meal.

• Eliminate the booze. You don’t need a beer for every touchdown.

• Train on Monday. Even if it's just 20 minutes of light conditioning.

Follow these steps, and you’ll wake up feeling great instead of wondering why you're wearing sweatpants for the remainder of February.

Now go prep those meals. Game on.

Summary:

Super Bowl Sunday is the biggest cheat meal of the year, but you don’t have to fall victim to it. The key to success? Preparation. Meal prep your food for the week, eat before the game, pick your snacks wisely, and limit the booze. Stick to lean protein, veggies, and smart carbs, and avoid the nacho-and-beer spiral. And no matter what, do your workout on Monday. Follow these steps, and you’ll enjoy the game without derailing your progress.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.