The holiday season is about to begin and so will all the treats that come with it. There is probably Halloween candy in the house and at work, and Thanksgiving is just a month away.

From Halloween through New Year's, the average weight gain among Americans is five to eight pounds. To avoid the "holiday bulge" taking over your body, you should focus on three goals:

• Make exercise a priority.

• Moderation in eating and drinking.

• Weight management.

Making exercise a priority during the holidays (and always) is a key to surviving the season. Exercise not only burns up extra calories to help keep the weight off (and give you room to indulge in that holiday treat), it also helps reduce stress, which is important during the stressful holiday season. It is important to set realistic goals for your exercise during this busy time of year. Aim to exercise 30 minutes a day; if necessary, break it up into 10-minute intervals throughout the day.

Another tip for exercising during the holidays is to exercise right away in the morning before the demands of the day sidetrack you. We are offering the fifth annual Battle the Holiday Bulge Boot Camp. It is geared toward all fitness levels and is a great way to jump-start your workout, break through a fitness plateau and beat that holiday bulge. The program is a 15-session, results-oriented workout, from 6 a.m. to 7 a.m. Mondays, Wednesdays and Fridays. Progress will be documented to show your results. Two instructors will motivate you to push your limits, increase your strength and endurance, and help you to achieve your fitness goals. A commitment agreement must be signed at the time of registration. Sessions begin Nov. 16 and go through Dec. 21 (no class Nov. 27). The cost is $35 for YMCA members and $80 for non-members. The registration deadline is Nov. 13 at the Y.

Now that you have a grasp on exercising during the holiday season, let's turn to how we can eat and drink in moderation. Eating and drinking in moderation does not mean you have to feel deprived at a holiday party or that you have to leave a party feeling hungry. When attending a holiday party, you can prepare a healthy food that you like and fill up on the most healthful foods, then eat smaller portions of the less healthful foods. Remember that it is important to give yourself permission to eat in moderation all year long so that you aren't tempted to overindulge in foods you have restricted yourself from eating. Be aware that alcohol increases appetite and lowers inhibitions, which could cause you to drink more and make poor food choices. Also don't stand by the food table, and avoid thinking about the food during a holiday party. Instead, focus on the people and move around the room for conversation.

Lastly, concentrate on weight management over weight loss. If you try to focus on the social part of the season instead of the food and continue to put exercise in your day, you should be able to maintain your weight so that you don't have to start your New Year's goals off at a deficit.

Reminders

• The Fall II session started Monday. Get your child involved in tennis lessons, swimming or gymnastic lessons. Preschool Fitness is open to children age 3-6 years. The class meets from 11:05 a.m. to 11:35 a.m. Fridays. Adult Ballroom Dancing is 6:30 p.m. to 7:30 p.m. Mondays. Stop by the YMCA and get your child/children started in one of our programs.

Kristi Stasi is fitness director at the YMCA of Austin.

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