Q. With this hectic season coming up, can you give me a workout I can continue during this stressful time?

A. Ah, the holidays. The wonderful part is that you get to see, and visit friends and families. You get to buy presents for your loved ones and celebrate the holidays (I hope you had a great Thanksgiving!)

However, it does change your normal routine.

I am glad that you are trying to take care of yourself during this time.

Your chance to deal better with holiday stress, is higher, AND you have a better chance NOT to gain weight (or at least, not the typical 7-10 pounds gained over the holidays) because of all the extra foods you are eating.

Try to shoot for a minimum of three times a week, at least 45 minutes for each workout. That will give you 12 workouts between Thanksgiving and Christmas. That doesn’t sound too bad does it?

An example 45-minute workout can be:

* 15 minutes of any kind of cardio. That can be walking on the treadmill or track. Riding the bike, or rowing on the rowing machine.

* Flat bench d-bell press, two sets of 12 repetitions (reps) for all exercises.

* Lat pull to the chest.

* Leg press.

* Incline d-bell press.

* Cable row.

* Lunges.

* D-bell shoulder press.

* Barbell bicep curls.

* One arm triceps kick backs.

* Crunches, two sets of 25 reps.

* Obliques, two sets of 20 reps (each side).

* STRETCH!

I know what some of you are thinking: I just want to workout at home, and I don’t have any weights or benches. I will also give a sample workout for you and for the ones who are traveling a lot during the holidays and don’t have the ability to workout in the gym.

* 15 minutes of cardio — whether it is dancing to your favorite song or marching in place, jump rope, walking around the neighborhood or walking your dog.

* Push ups, hands shoulder width apart (you can put your knees down to make it easier), two sets of 12 reps

* Lunges.

* Crunches — two sets of 25 reps.

* Push ups, hands in wide position.

* Squats.

* Obliques — two sets of 20 reps.

* Push ups — hands in narrow position.

* Side leg lifts.

* Prone (on stomach) arm/leg lifts. Left arm with right leg. Right arm with left leg.

* On side, inner thigh leg lifts.

* STRETCH!

Good luck, and keep on “pumping” through the holidays.

***

Ester Hoeben Burgess is associate executive director of the J.F. Hurley Family YMCA. Contact her with health and fitness questions at 704-636-0111 or eburgess@rowanymca.com.