By Dave Patania
Personal trainer

Question: I exercise religiously but I always gain body fat as Christmas draws near. What can I do differently this year to stop the little "fat soldiers?"

Answer: I know it is hard to resist when Granny hands you one of her chocolate chip cookies or you get tempted by Aunt Sarah's apple pie with vanilla bean ice cream. However, if your goal is to maintain the results you worked so hard for during the year, you will plan ahead so that you can go into full combat with these holiday "fat soldiers" you mention.

A great way to start is to expand your horizons: be a family trendsetter and plan physical activity with loved ones instead of going into food comas on the couch after stuffing yourself with everything in the kitchen.

In many families, there are only a few who actually eat healthy and exercise, so when they are around their family members they usually get tempted/pressured into breaking away from their good habits by other family members who tell them to "enjoy themselves."

However, what usually happens is that they enjoy themselves too much and go on binges that throw them off track.

Before get-togethers, call everyone, tell them that you are going to plan some active things to do and would like their input. You can plan activities like touch football or soccer in the yard or power walks and jogs with whoever wants to go. For the kids, you can do fun things like relay races in the yard with small prizes as incentive. This will help kids burn off some of that energy that is normally used for being rowdy or acting up.

You can also ask every family member to bring a healthful dish or dessert as well as traditional ones to provide people with the option of staying on track with healthful habits. If all else fails and you are the lone family member committed to your goals, stock up on bottled water and protein bars.

It comes down to discipline and making a plan that will limit your indulgence. Make a plan and have a happy holiday.

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Contact Dave Patania by e-mail: davpatania@aol.com