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By Bob Harper

Well it's that time of year again and all I ever get asked is, "Bob tell me what to do!! I don't want to gain weight during the Holidays!! I need your best tips"!! Well here it goes....

First, what I can't understand is how did this time of year just become a time to throw all caution to the wind and have a complete free for all. "It's Christmas, I will just eat whatever I want and think about the weight gain on January 2nd." I really do believe that if you really try to stay on course during the Holidays by finding time for your workouts and making sensibile choices, you will still have a great time and you won't start off 2011 behind the eight ball.

The first tip I would tell you to do is to get your workout in first thing in the morning. It could be as simple as throwing on your sneakers and going for a 30-45 minute walk when you roll out of bed. If you are more fit, turn that walk into a jog or even a combo of the two. Walk 1 minute, jog for 3-4 minutes for a total of 30 to 45 minutes. If you start your day off with exercise, you will be able to check it off your "to do list" and you will feel better as you go on with your day.

Eat your breakfast and make it a sensible choice, like a big bowl of Quaker Oatmeal. Eating a sensible, fiber rich breakfast is going to satisfy you and make you feel fuller longer. When you start the morning off with a good breakfast it will set the tone for the choices you make for the rest of the day. I have seen on so many occasions people either skipping breakfast, where they end up getting so hungry that they will grab anything to eat because they are starving, or they grab a sugary muffin and high calorie coffee drink at their neighborhood coffee shop- and all that sugar will give them a rush and then, inevitably a major crash. That crash leads to over eating, the last thing you want during this time.

When it's time to go to your Holiday parties, don't go on an empty stomach. If you do, your chances for overeating will magnify but if you go to the party with a couple hundred good calories in your stomach like an apple with a handful of almonds, you will be more inclined to not over indulge.

Watch your alcohol consumption!! The more you drink those empty calories, the more likely to lower your resolve for making good choices at the party. It's okay to have 1-2 drinks but remember, 1 glass of wine is around 100 calories so be aware.

This tip always makes people laugh but I find it to be very effective. Make sure the clothes you wear to a Holiday Party fit you a little tightly. The tight clothes make you very aware of your body and what you eat. You know that feeling when you put on your favorite stretchy pants with the elastic band and you feel like you can just eat what you want, but if you feel your clothes on your body then chances are you could walk away from the dessert tray.

The main thing that I want to leave you with is that this time is for being with family & friends and giving back to your community. It is about helping people that need your help and spreading love and cheer. It shouldn't be a time for eating whatever you want and making choices that you know you will regret. Moderation is your word during this time and have fun but remember, take care of yourself and when January, 2011 comes around, you will start the New Year off on the right foot.

Happy Holidays to you and yours...xoxo

As one of the fitness trainers on NBC's worldwide hit "The Biggest Loser," Bob Harper has become one of the most credible and sought-after motivational experts on television and DVD, in books and in personal appearances. Harper is certified with the American Fitness Training of Athletics and with Aerobics and Fitness Association of America. Find out more about Bob Harper and Bob Harper merchandise at

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Cynthia Rowland - Facial Fitness Expert
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