Are you suffering from holiday food guilt?

Black Friday. Not only is it the single biggest shopping day of the year, it's also one of the busiest days at Flatiron Athletic Club, the gym I work at in Boulder. There was a line to get in at 8 a.m.,class attendance was approximately 150% higher than normal, and I had clients begging me for personal training appointments.

These are all classic signs of "food guilt." The gastronomical crimes of yesterday must be avenged! The weight room seemed to transform into a confessional booth as I overheard members fess up to glutunous consumptionstory of pie, bottomless glasses of wine, and eating to the point of feeling ill. There was a sense of desparation in the air as people frantically moved from one exercise to the next, hoping to reach the end of the exercise rosary by noon.

So how can we deal with the inevitable food guilt of the holiday season? The obvious answer is to avoid over-eating in the first place, and here are some quick tips for how to accomplish this:

1. Limit your alcohol intake. The true dietary downfall of booze is not so much the booze themselves (though mixed drinks can really pack a big calorie punch) but the poor food choices we make after a few drinks. Let's face it, you're much more likely to justify three desserts when you're tipsy.

2. Drink water. Be sure your body is not mistaking thirst for hunger.

3. Make a date with your family to go on a walk after dinner. Studies have shown that when people know they have to move after eating, they are much less likely to overeat.

4. Don't eat dishes you don't like. It sounds like a no-brainer, but somehow we always feel like we just have to eat Aunt Mary's sweet potato casserole or else she'll be offended. Politely decline the dishes you aren't interested in, and allocate your calories towards treats you really enjoy.

5. Eat slowly and enjoy your food! Don't be the human garbage disposal. You'll miss out on all the great flavor, and you're more likely to overeat if you haven't been paying attention to what's going into your mouth.

Stay happy and healthy during the holidays!

The best winter cardio workout is.....

Snowshoeing. That's right, the simple act of walking through snow while wearing funny shoes can actually burn lots of calories. For a 150 pound person, snowshoeing burns approximately 500 calories an hour. That comes close to running, which burns about 600 calories an hour. If you add in the intangible joy of swishing through fresh snow, soaking up the gorgeous bucolic surroundings, and chatting it up with a few friends while walking through snow.....well, snowshoeing ranks right up there with the "best of" list of winter cardio exercises.

A good pair of snowshoes can be purchased at a pretty economical price. Amazon.com offers some great options- Tubbs, Atlas, Redfeather, and TSL are all great brands to look at. If you aren't quite up for the investment of snowshoes this season, start with a $20 pair of Yaktrax. These nifty little devices fit directly over your running shoes and give you great traction through the snow. They are not, however, water proof nor nearly as durable as snowshoes.

If you happen to live near a mountainous area, check out active.com for some great snowshoeing events. Nothing will get your heart rate pounding faster than the exhilaration of a 5k or 10k running through fresh powder!

Happy Winter!