Chart your holiday fitness course now By Joe Stein Yikes! The Orvis Ultimate Gift Guide, Holiday 2009 catalog just arrived. Like the small tropical depression destined to become a category 3 hurricane, the whirlwind of the holiday season will soon be upon us.Will our ship of fitness and wellness sink in the storm of holiday hazards? To help navigate the currents of the upcoming season, follow the course set forth now so that you may plan ahead. Maintenance mode Steady as she goes.The goal of your nutrition and fitness program during the holidays is to maintain your current condition with regard to cardio, strength, flexibility and weight management. December is not the month to consider losing weight or making strength and cardio gains.Now is the time to build your reserve of conditioning and deposit some pounds into the weight bank for the inevitable withdrawals to your waistline later on in the year. Cardio bank The upcoming time of year can be stressful, so fit in your cardio when you can.Two 15-minute fast walks are as effective as one 30- minute walk, but easier to fit into a busy schedule. Make everyday events supplemental cardio training: take the stairs,park as far as you can from the store,walk around the mall an extra time. In addition to burning about 80 calories a mile,walking or jogging are great seasonal stress busters. Full steam ahead! Eating out Start dinner with a non-creamy soup or salad,with dressing on the side.Don't be afraid to ask the waiter how something is prepared so you may avoid excess calories.Be assertive, but not obnoxious, about eating well. Most restaurants will accommodate healthful changes in preparation.Avoid those menu selections that scream shipwreck.When your plate arrives, study it for a few seconds. If the portions look big, they probably are.Ask the waiter for another plate and set aside the excess food.The plate of extras you created will be a great lunch or dinner the next day and remind you of the fine time you had the evening before. Fresh berries, sorbet or a special coffee make a great ending to dinner. Holiday parties For many of us, the real challenge is the holiday cocktail party, replete with interesting hors d'oeuvres, sophisticated cocktails and gooey desserts.What's a good strategy to allow you to enjoy parties while keeping the calories in check? Eat lightly before the party, saving room for the special treats you crave.As for drinks, liquid calories are the stealthiest: alcohol contains a whopping 7 calories per gram.To avoid the judgment altering impact of over-imbibing, mix hard spirits with club soda, alternating with only club soda.Try spritzers instead of white wine. Avoid sweet, creamy drinks that add an extra helping of calories. Most importantly of all, know your booze limit and stay below it:The holidays are no fun in the sick bay … or brig. Stay focused All hands on deck! Stay focused on enjoying those things that truly give you pleasure this upcoming holiday season. Build a calorie deficit so that you can indulge when it really counts.On a business lunch or nonoccasion dinner, exercise some restraint. Just because you always eat candy at the movies, do you want to spend your precious holiday calorie budget on pedestrian movie candy? If a shipmate brings doughnuts into work, do you feel compelled to have one? It's OK to eat some fatty or high-calorie foods in moderation; just realize it is a special treat.Make every calorie count. Enjoy the season Chart your course carefully now so you may enjoy the things that bring the most joy over the next couple of months. Don't deny the pleasures of the season, as denial will create guilt, anxiety and resentment. Remember, even if your wellness compass breaks or you should go overboard, forgive yourself and get back into the lifeboat. New Year's resolutions are just over the horizon. Joe Stein, B.S., M.B.A., is a certified personal trainer, weight management and lifestyle coach and owner of Renaissance Fitness & Wellness. For more information, call 732-345-5151 or visit www.RenaissanceFitness. com.