Each year during the holiday season, the consensus among the masses is a bit overwhelming. While most appreciate the joy, laughter and community that the holidays bring, many also brace themselves for the onslaught of stress – battling the voracious consumers at Horton Plaza, navigating that company party without getting fired, and grasping desperately at the health and fitness progress that has been made in previous months. There’s no doubt about it: ‘tis the season of binging, boozing and bloating. But with the quickly dwindling hours of the day, how do you make sure that those goals you’ve been fretting over remain safely intact once the holiday craze has dissipated? Here are some tips for keeping fit and sane over the next few weeks.

It seems that, no matter how hard you try, the holidays always manage to get you firmly reacquainted with those calories you’d said goodbye to oh so long ago. People are always baking and trying to show appreciation for others by bringing in all sorts of sweets and goodies to munch on at work. The once harmless break-room becomes a gauntlet of brownies and cookies that force you to dig deep and muster all your resolve. While a little treat here and a little treat there seem harmless, over time they will add up. In order to avoid packing on some serious pounds, make sure that you keep your drawer or refrigerator stocked with healthier alternatives such as nuts, fruit or other similar snacks. This will help turn off those little cravings that pop up if you let yourself get too hungry during the day. And if you must give in to some sweet temptation, make it good. Choose an item you enjoy, savor it and move on.

Holiday parties can be almost impossible to survive without consuming more calories than Charlie in his Chocolate Factory. As the eggnog begins to flow, the less resistance a person tends to have to a complete gorge fest. To avoid eating more than your fair share, make sure to have a healthy meal before you arrive. That way you’ll be less likely to binge on foods you might not normally eat throughout the rest of the night. Also remember that alcohol is empty calories and impairs judgment, and can be a significant bane for health-minded people. They also increase your chances of waking up next to someone you’d otherwise not even scratch with a 10-foot pole. Oh, and that egg nog I mentioned packs a whopping 350 calories per glass – drink two glasses and you’ll have consumed the equivalent of a Double Quarter Pounder with cheese. Another tip during holiday parties is to drink plenty of water to prevent dehydration that accompanies alcohol. For every drink, refresh your body with a glass or two of H2O.

With all the time constraints brought on by the variety of holiday gatherings and increased number of obligations, it can be difficult to make sure to get in a good workout. One option is to limit yourself to attending only a few parties and gatherings and decline those in which you’re not especially eager to attend. This may help you free up some extra exercise time. But if saying nay to your commitments is impossible, try to find ways to get fit in shorter doses. For example, if you’ve got an extra 15 minutes in your day, perform a body-weight exercise circuit that includes several sets of squats, crunches, lunges and pushups. Or perhaps you might walk a few extra flights of stairs on your way to the company meeting. Exercise doesn’t have to fill an entire hour block; research shows that small bouts throughout the day can add up to significant gains. You may not get the pump you know and love, you’ll still get the blood flowing and give your body a chance to fight some of those extra calories that you’ll probably consume.

Chances are that you’re not the only one trying to make it out of the holidays without converting to those baggy jeans you’ve hidden in the back of the closet, so invite friends and family for a holiday-themed group workout. If you weren’t able to make December Nights this year, how about going for a little jogging tour of Balboa Park? Not only will you get in a good workout, you and your fellow joggers can check out all the festive holiday decorations throughout. If you’re not the type to run, maybe a walk through a well-decorated neighborhood would be appropriate. Maintaining a workout program throughout the holidays helps you remain fit and can help reduce stresses that are inherent this time of year.

Speaking of stress … With so many obligations (shopping, fighting traffic, and battling through department stores), even the typically docile grandmother is prone to flip out. Aside from increased blood pressure, stress also brings the desire to binge eat or drink to quell those crazed emotions. It is especially important that you take time for yourself – even if only five minutes each day – to sit in silence and practice conscious breathing. Try to stay focused on some of the root messages of the holidays such as togetherness and appreciation of those you’re close to. Remind yourself that this is a time to share those things that really matter – not expensive gifts.

One of the most important things to remember is that if you lose sight of your goals and intentions for a day or so, make sure that you make every attempt to put them back on your radar as quickly as possible. Many people often become greatly disheartened if they eat a bit too much or fail to exercise and fall into a rut. Prepare ahead of time by allowing yourself to falter, but with the firm notion that you will get right back on that horse and move forward as quickly as possible.

There are many ways to make sure that you enjoy yourself over the next few weeks without spiraling out of control. Make sure to plan ahead for roadblocks and give yourself a break if you have difficulty overcoming them. But most of all, remember to have fun and to share the love and joy this holiday is supposed to be about.