First, she mixes up a light, fluffy, vanilla cake mix, pours it into the pans and then pops it in the oven. After it’s been baked, she stacks the cake in three layers with whipped cream spread generously between each layer. She then pours on red and green Jell-O, which gets soaked up inside the cake. Next, whipped cream is smothered all the way around for frosting. And finally, she garnishes it with red and green sprinkles. A few red and green-striped candy canes are stuck in the top as the finishing touch, and off it goes to the refrigerator so it can be served chilled later.



Despite the temptation, I don’t “pig out" nor do I deprive myself. Instead, I’m content with eating my single piece, savoring every mouthwatering bite, all the while repeating my mantra, “Nothing tastes as good as being lean feels.

A week later, on December 31st, I usually go out for a nice dinner (very naughty food, I must admit), and then we toast champagne to the New Year at midnight. I’m in bed at a reasonable hour shortly thereafter.

And here’s the point: You can and should enjoy the holidays. You can enjoy being with family and going out with friends. You can go to holiday parties and have fun. You can enjoy a few “naughty" meals. You can have a piece of cake and a glass or two of champagne. There’s no reason why you can’t enjoy yourself AND stay healthy, lean and fit through the holidays. All it takes is some planning, some goal-setting and little dose of old-fashioned discipline.

1. Expect to stay on your program over the holidays“Fail to plan and you plan to fail" is a time worn and cliched statement, but it’s still some of the best success advice you will ever hear.

Instead of taking control, they resign themselves to maintenance at best, or back-sliding at worst. This negative expectancy leads to a self-fulfilling prophecy. By the first week of January, they’re in the worst shape they’ve been in for a year and they frantically make New Year’s resolutions to shed the excess fat they’ve gained.

2. Plan all your workouts in advanceYou know your schedule is going to get hectic over the holidays. You’ll be cooking, shopping, wrapping gifts, sending cards, going to parties, traveling, visiting family, and so on. To stay on your training and nutrition regimen is definitely going to take some sound time management skills.

Use a schedule book or monthly calendar and “make appointments" for ALL your workouts for the entire holiday season. Then, post a copy where you will be forced to look at it every day. This is a powerful exercise that will keep you focused and force you to think about and prepare for each upcoming workout.

3. Set some compelling training and fitness goals over the holiday periodDon’t wait until January 1st to set your goals just because you think it will be harder to achieve them over the holidays. On the contrary, studies on personal achievement have shown that you’ll usually reach 80% of the goals you put onto paper. The problem is that few people set any goals at all, and fewer still set them during the holidays.

Set a goal to lose the 25 lbs you’ve always wanted to lose NOW Set the goal to gain 10 lbs of solid muscle NOW Been contemplating a competition in bodybuilding, fitness or the new ladies figure division? Pick an early spring show and GO FOR IT - START TRAINING NOW!Goal setting should not be a once a year affair, it should be a continuous process. You should always have your goals in writing and your list should be regularly updated and rewritten. If you only set goals once a year, you’re not going to accomplish much in your life.

One or two cheat meals per week will have very little effect on your physique. If you’ve been on a strict, low carb and/or low calorie regimen, a cheat meal might actually be good for you! It will boost your metabolic rate and give your body the signal that you’re not starving and that it’s ok to keep burning a lot of calories.

Also, when you do have your cheat meal – ENJOY IT! If you’re going to eat it and feel guilty, then don’t have it at all. If you’ve stayed with the program all week long, then when “cheat day" rolls around, you deserve it!5. If you fall off the wagon, get right back on itSo you had about a dozen too many of those Christmas cookies did you? Don’t worry; because you have cheat days built into your plan, you shouldn’t let guilt immobilize you. Even if you fall completely off the wagon, don’t beat yourself up. All you have to do is get right back on your program without missing another beat.

"That’s nonsense. If you threw in the towel every time you didn’t score 100% on your diet, most people would never get through more than a few days on any structured program. Just because you mess up once doesn’t mean you should quit! You’re only human. Don’t let one small slip keep you derailed. Firmly plant your wheels back on the tracks and start rolling again.

Many people allow the busy Holidays to throw them off their regular eating schedule. They completely veer off their usual five or six small meals per day, or they start eating foods they would normally never eat (because “it’s there").

Don’t lose your consistency or your momentum. Continue with your pattern of eating small, frequent meals all year round. All you have to do is count your holiday dinners as one of your regular meals and keep them small.

You can have your cake and eat it too – you just can’t eat the whole thing! One of the most important rules to remember this holiday season is the law of energy balance, which states: To lose body fat, you must consume fewer calories than you burn up each day.

1. Too much of anything gets stored as fat – even healthy food. 2. Small amounts of anything – even junk food – will probably NOT get stored as fat.

8. Don’t buy into the low standards and expectations of othersKeep your standards high, but don’t expect other people’s standards to be as high as yours. Remember that most people have already planned in advance to fail at fitness over the holidays. You’ve decided to stay strong (haven’t you?) Don’t let their negative influence drag you down.

" And when the wee hours of the morning start to roll around, and your friends are egging you on to keep partying, politely tell them you need your sleep. Tomorrow is a work out day. If they’re really your friends, they’ll understand.

You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there is usually a tray full of carrot sticks, cauliflower, celery and other healthy snacks too'No matter where you are, you always have choices. Sometimes you have to choose between bad and worse. Other times you can choose between good and better. But always make the best choice possible based on whatever your options are. If nothing else, you can choose to eat a small portion of something bad rather than a huge portion, thereby obeying the law of calorie balance.

10. If you drink, enjoy alcohol in moderationIf you enjoy having a few drinks on special occasions, then go ahead and have a drink or two. But if you’re serious about your fitness goals, you must drink infrequently and in moderation. Alcohol almost totally inhibits your body’s ability to metabolize body fat. When there’s alcohol in your bloodstream, you’re not in fat burning mode.

The impact goes beyond added body fat; your energy levels and workouts can be ruined for days after a night of heavy drinking. A glass of wine actually has some health benefits. But there’s NEVER any never reason or excuse for binge drinking or getting drunk.