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Each of these twice-a-month emails contain motivating health and fitness tips, recipes and articles that cover:


  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination

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This Month In Diet
  • One, One Thousand, Two, One Thousand…
    While calories are a big factor in weight control, how much do you need to obsess about them? Read on to find out what you should know about counting calories. Read >>
  • Milk It!
    Milk is a wonderful source of calcium, protein, and other valuable nutrients, making it a staple in most family’s refrigerators. Whatever type of milk you choose to drink is likely based on your taste preferences, health needs, and age. The following information can help narrow down your selection. Read >>
  • Break the Fast
    Maybe you just don’t feel hungry when you first wake up, you’re trying to cut back on calories, or mornings are already too hectic to take the time to fix something to eat. Whatever your excuse for skipping breakfast, you’re missing out on a lot of valuable health benefits. Read >>
  • Beating Holiday Temptations
    Everywhere you go during the holidays there’s yummy food to tempt you. But take heart, because there’s good news! You can still enjoy the festivities and cheer without gaining a pound. The trick is moderation, an active lifestyle, and having a plan. Read >>
Health and Fitness News

Beating Holiday Temptations

Avoid holiday weight gain with these tips.

Family gatherings, office parties, and cookie swaps. Everywhere you go during the holidays there’s yummy food to tempt you. A gingerbread cookie here, a cocktail there, and a glass of eggnog quickly add up the calories. If you’re overweight, there’s a good chance your weight problem originated with the holidays and snowballed from there.

But take heart, because there’s good news! You can still enjoy the festivities and cheer without gaining a pound. The trick is moderation, an active lifestyle, and having a plan. Here are a few strategies to help you beat the odds when it comes to holiday weight gain.

Think Ahead

Before the holiday season starts it’s important to set your diet and fitness goals. On your calendar, from Thanksgiving through New Year’s Eve, pencil in your workouts so they won’t get overlooked by shopping, parties, and pageants.
Don’t wait until you’re standing in front of a buffet loaded with treats to make diet decisions. Have a plan before attending the party. Assess your daily calorie goals. Can you afford to enjoy a piece of pie or get second helpings? Decide ahead of time what you should avoid and what you’re able to enjoy in moderation.

Manage Stress

Despite the joy of the holidays, you know they can be stressful. The shopping, long lines, traffic, hectic schedules, and strained family dynamics can cause stress and anxiety. If you’re like many people, you may find yourself turning to food for comfort. When you notice your stress level increasing this holiday seasons, instead of eating a bag of chocolates or a pint of peppermint ice cream, head to the gym. Exercise is one of the best ways to relieve tension and manage stress.

Buffet Rules

Restaurants and events with unlimited buffets are dangerous places if you’re on a diet, but with the right strategies you don’t have to miss out on all the fun. Choose a small plate and only go through the line once. Don’t pile your foods on top of each other. Avoid foods with sauces, dips, and gravies and fill the majority of your plate with fruits, vegetables, and lean protein. Eat slowly to enjoy each flavor and listen to your body’s cues for fullness. And take time to enjoy the people you’re with. In other words, try to talk more than you eat!

After you’ve eaten your meal, don’t stand near the food table. Keep temptations out of sight and you’ll be less likely to give in. If you know you won’t be able to stick to your diet at a party, eat a healthy meal beforehand so you’re not even hungry.

Alcohol Tips

It’s easy to forget drinks have calories, too. A few drinks quickly add up your calorie count. A can of bear contains up to 150 calories, a glass of wine 120, and a cocktail easily over 200. It’s not just the drinks’ calories you need to worry about, but also the fact that after a few drinks you’ll lose your self-control and overeat. If you do choose to drink, limit yourself to one and sip on it slowly.

Fit in Fitness

Skipping a workout here and there is expected, but try to maintain some consistency with exercise during the holidays. Don’t wait until the New Year to make exercise a priority when you can start today. A great way to do this is by incorporating exercise into your family gatherings. Go for a hike, play a game of tag football, or dance to holiday music.