It’s that time of year when extra calories lurk around every corner — frosted cookies at the office, eggnog at your neighbor’s, jelly doughnuts for Hanukkah or chocolates in your stocking. All these extras add up, and if you’re like most Americans, you’ll put on a pound or two by New Year’s Day. I’m ready to help you avoid holiday weight gain!

So what’s the harm in a little holiday weight gain, especially if it’s just a pound? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

But you don’t have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound. “Portion control is the key,” says Susan Finn, PhD, RD. Finn serves as chairwoman of the American Council for Fitness and Nutrition. “I don’t believe you can’t eat food that you like — even indulgences — but it is the amount you eat,” she tells WebMD.

In addition to eating and drinking too much, the chaos of the holiday season means you might not always have time to work out. BeachBody trainer Tony Horton just posted this FREE holiday workout and I wanted to share it with you. Now there is NO excuse. So let’s get going already! Moves include Hanukkah Hops, Kwanza Kips, Christmas Crab Pushups, and more.