Research shows that most people gain 7.5 pounds during the holidays. At Franco’s Athletic Club, they call it the Winter Coat - and it is the one thing you don’t want for Christmas!

According to Sandy Franco, weight gain during the holidays is due to getting off track. We change our regular eating routines, drink more, and exercise less. To add to the equation, we sleep less and stress out more during this season than any other. It all adds up to holiday weight gain.

We skip workouts to get to the malls when they open. Most people grab an extra cup of coffee to get a boost for shopping. By the time we walk by the food court, our stomachs are growling. Before we know it, we are standing in line for one of Aunt Annie’s Hot Pretzels. Here are tips for avoiding that “winter coat” this holiday season.

CALORIE COMBAT

Calorie Combat Rule #1. Don’t fight for that parking space closest to the door. Burn those extra calories and park stress free by choosing the farthest parking spot available. Look for opportunities to burn off those extra calories every time you shop.

Loose Lips Sink Ships. Keep a piece of gum handy at all times, especially when you are baking, so you won’t be tempted to taste test. If you have to have a chocolate fix, try a chocolate chip morsel. Ten are less than 25 calories!

Don’t Get Ambushed. When you get to the mall, plan ahead to enter through one of the department store doors instead of near the food court where even the best intentions can go awry.

Strategic Plan of Action. Value meals are enemy territory. Always order the small size when you treat yourself to the forbidden. The guilt trip is less, not to mention the calories.

Fortify the Battle Stations. Eating protein is especially important when you are on the party circuit. A light snack of low-fat cheese, chicken or a handful of nuts will help keep the party munchies under control. Protein helps keep you satisfied: Recent studies prove that people who eat high protein foods eat fewer calories a day.

Avoid Sneak Attacks. Know how to say “NO!” Don’t be tempted by the free tasting samples that try to snag you as you grocery shop.

Arm Yourself with the Right Ammunition. When the enemy attacks, be prepared for hunger pangs to strike when you least expect them. Especially in the mall as you pass by the Mrs. Fields cookie counter! Carrying your own healthy snack when you shop helps prevent the temptation to grab a bite at the most convenient spot, which usually equates to grabbing a lot of calories.

Mobilize the Troops. Dance around to lose a pound. Not only will you have a lot of fun out on the dance floor, but you can burn up to 400 calories an hour, painlessly!

Soda Sabotage. Surprisingly, studies show that artificial sweeteners can actually increase your appetite. Stick to the good old standbys - water, bottled water or zero-calorie flavored seltzers - or train your taste buds to enjoy unsweetened iced tea.

Fight Battle Fatigue. Don’t let the holiday season make you a nervous wreck. A busy schedule, company visiting, parties and all the holiday preparation can stress you out and send you right to the fridge. Treat yourself instead to some pampering - get your hair highlighted, schedule a pedicure and manicure, take time out for a massage.

Pick Your Weapon. Shop early for a dynamite holiday outfit and use it as incentive to remember that looking great and feeling good about yourself far outweighs the temporary pleasure of tempting foods.

Stay Engaged. Staying fit doesn’t just mean a workout at the gym. Your goal should be to burn as many calories as possible throughout the day. Build exercise into your everyday chores. Put on holiday music and dance with your kids, climb the stairs, do a set of crunches, watch holiday movies while you pump some iron. Get the family out of the car and take a stroll to look at the Christmas lights.

Calorie Espionage. There are many calorie-cutting ways to disguise your favorite foods so even your taste buds won’t know the difference. Learn how to cook lo-cal by substituting flavorful alternatives. Mix 1/4 cup of eggnog with 1 cup of skimmed milk in a blender and sprinkle with nutmeg. You have cut 171 calories and 13.9 grams of fat.

Call In the Reserves. When company brings gifts or goodies arrive long distance, here are some thoughts for what to do with them: keep the box sealed in the freezer for your holiday party; send them to your children’s school party; bring them to a nearby retirement home for residents to enjoy; or donate to a needy family.

Never Surrender! This is by far the biggest mistake people make. “Waiting until the holidays are over to watch weight” produces a free-for-all mindset, and anything goes. Or should I say everything goes? Don’t wait until the new year to start exercising or joining a fitness program. You need the energy and the stress relief now more than ever. Not only will you feel in control of your health, you will keep those extra holiday pounds from ever appearing.

CHOOSING THE RIGHT FITNESS EQUIPMENT

Does your wish list include workout equipment? Perhaps a cardio machine in your playroom to ease the guilt caused by not getting to the health club as often as you’d like? Would a small gym in the office allow you to make good use of the twenty minutes you have between appointments?

Having equipment easily accessible can go a long way in helping you reach your fitness goal. Choosing the set-up that’s right for you from the many options available can be intimidating, however. We asked Rodney Rice, owner of Fitness Expo, for help in selecting a workout winner for the home or office.

Setting goals

Before selecting the right equipment, you must set personal goals. This, in turn, will determine the basic focus of your program. If your goals include weight loss, increased endurance and cardiac capability, cardio training is the key. However, if your goals are toning and shaping, strength system training is the right match. In the long run, a combination of both types of training would be ideal.

Cardio training

Using cardio equipment, like a treadmill, cycle, stairclimber or elliptical trainer, provides an aerobic workout with less perceived exertion.

The newly popular elliptical cross-trainers work major muscle groups in fluid motion. The effect is similar to walking or running without the impact to your feet, knees, hips and lower back. Most good elliptical cross-trainers offer comfortable body positioning, variable resistance programs and feedback on the effect of your workout. The consoles track your speed, resistance, distance and calories in addition to target and actual heart rate.

The most common cardio equipment found in home and office settings is the treadmill. Quiet and smooth, quality treadmills reduce impact stress and allow you to exercise more vigorously for longer periods. The variable workout programs available within the equipment encourage you to stretch your limits. You may not get to visit with your neighbors along the way, but you can watch the news or help kids with their homework while getting the exercise you need.

Strength training

In strength training, weight machines are used to provide individual muscle groups a full and appropriate range of motion. The controlled movement of the systems limits the risk of injury that may be associated with free weights. “Owning the right strength system can conveniently provide a safe and fast, effective workout,” says Rice.

The positive effect of strength training is toning and body sculpting. Using the different stations of the weight machine focuses attention on specific muscle groups.

Other factors

After deciding what basic type of equipment is most suited to your goals, consider the space you have to work with. In both cardio and strength categories there are flexible and collapsible workout machines that can be used in even very small spaces.

Another factor that may affect your final decision is your budget. Here, too, the options are countless. Fitness Expo offers equipment in a wide price range. “We work with our clients to determine the most appropriate choice,” says Rice. Buying the best quality you can afford will pay off in durability and reduced maintenance.

Expert guidance

Making the right decision involves the consideration of many variables. It is best, therefore, to purchase exercise equipment from a knowledgeable source. You should be able to test the equipment and ask questions. Fitness Expo never delivers a workout machine without training on how to use it effectively. You have to know what the capabilities of your selection are to maximize your benefits.

The purchase of workout equipment is not just a monetary investment. It is an investment in your future. The right choice will benefit the whole family with years of healthy habits. What a great gift!

CHOOSING A PERSONAL TRAINER: 10 FACTORS TO CONSIDER

1. National qualifications
The personal trainer you choose should maintain a national certification from a accredited institution such as the American College of Sports Medicine or National Strength & Conditioning Association.

2. Training experience
Does the trainer have experience working with clients in their respected fields? Experience should be viewed as a very important aspect of the overall safety of the training experience.

3. Proven track record
The trainer should possess a proven track record of working with clients safely and successfully.

4. Reliable
Does the trainer have a reputation for showing up on time and meeting the needs of his/her clients?

5. Pick a personality
In choosing a trainer, define what type of personality will work best for you. Do you need a “drill sergeant” who will push you? An “encourager” who will be your coach? Or an “empathizer” who will be compassionate? If you select a trainer with the kind of personality you need, you will have more fun and be more likely to stick with it.

6. Knowledgeable
The health and fitness industry is known for its fad diets and latest trends. Make sure your trainer knows the facts and is current on new trends and training protocols.

7. Genuine concern
The trainer should have a genuine concern for your overall success. He/She should show a general concern for your well-being and be dedicated to helping you succeed.

8. Able to meet your
specific needs
Make sure that your trainer possesses the specific skills needed to help you achieve your goals safely and effectively. For example, if you are a diabetic, search for a trainer who has specific knowledge and experience with diabetics.

9. Creative programming
Your trainer must possess the ability to keep your program diverse and educational. Your results and overall success will heavily depend on this.

10. Get results
Can the trainer get the job done? Make sure that your trainer can ultimately help you achieve results. There is nothing worse than spending money on something that simply does not work.

Copyright 2003, M&L Publishing, all rights reserved.