1. - Include some fiber in your holiday meals or snacks, the more fiber, the less hungry you will be at the end of the day.

2. - Less training, less calories. That means your body doesn't need that many calories in the off season (Holidays), and your body has already turn the engine a little bit down, so be smart and don't over eat, indulge but in a intelligent way!

3. - For every week off training, you need 2-3 weeks to recover or to get the same level of fitness, My advice, if you want to take some days completely off, follow this rule, take 2 days off and 1 day with easy/endurance training, could be some mountain bike, pilates or yoga class, but don't get to day #3 without any exercise at all.

4. - If you think you will gain weight over the holidays, try to be conscious about it, weigh yourself every 2 days (at least), and maintain a range between your desire weight (Training Weight) and add 3-4 lbs more That means, if your Training Weight is 170 lbs, just add 3-4pounds = 173-174 lbs, and be in that range.

Gian M. Gil M.

USA Triathlon Coach,

Sports Nutritionist &

Personal Fitness Trainer Certified

Cell: 786-346-6683