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More leisure time, social events, family gatherings and definitely more food! It's not surprising that between the treats and the presents that many women find the holidays a stressful time when they battle weight gain and start New Year feeling as if they need an exercise and diet overhaul.

Are you planning to change aspects of your life come January 2015? If so, you are not alone as millions embark on breaking bad habits, beginning new exercise regimes and generally creating a balanced life and healthy lifestyle. So, what's the plan? If you really want to get going in a positive direction after New Year, then you need to get set and get ready now!

What happens in the future is a reflection of what you did in the past.

Over-indulging on an excess of fattening foods, lack of activity, and grazing on snacks; it is little wonder that so many women come out the other side of the festive season feeling bloated and in need of some TLE - some tender loving exercise! However, different eating patterns and a less healthy lifestyle over the holidays do not just affect weight-gain and can have a greater impact on women than just a few extra pounds.

So, it's nearly the end of the year and the festive season is upon us, so a great opportunity to relax and slack off on the exercise for a while, right? Well, actually, the opposite is true, as this is the perfect time of year to keep on working out to make sure you don't undo all the positive changes you've made during 2014.

Without doubt the holiday season and New Year celebrations do bring changes.

Why do some women put on weight after starting an exercise program? That's the question posed by an Arizona State University study which highlights the reality that whilst exercise definitely makes you fit, other factors do play a part in your weight.

Running keeps the over 65s younger when it comes to energy efficiency; these are the findings of a new study that examines the impact of jogging on older adults and how it affects their physical performance. And it seems that the results could be enough to get those enjoying their golden years to pick up the pace and improve how well they walk as they age.

With Thanksgiving out the way, we are all reminded of just how waist-expanding the upcoming festive season can be. So what's your strategy to make sure you don't see in the New Year in 2015 with an increase in your weight, as so many women do? While you want to enjoy the end of year celebrations and all the get-togethers in between it is worthwhile deciding on a plan of action as we are already in December.

There is nothing in the fitness rulebook that says that getting in shape cannot be both enjoyable and fun. Yes, you might face a physical, emotional and mental challenge in the process and totally transform your whole being, but the pleasure is in seeing great results.

December's workshop at First Defense will focus on defending against various threats with a handgun. This workshop is free for current First Defense members and $40 for the general public. Date: December 6, 2014 Time: 1-3pm REGISTER HERE

Incontinence and sexual issues can be the consequence of a weak pelvic floor, both problems affecting quality of life for women. The causes of this weakening can range from childbirth to aging, and also lack of exercise. As part of your exercise regime it is worthwhile focusing in on strengthening and tightening the muscles that support the lower organs and, along with the abdominals, make up our core muscles.