This is the happiest time of year for many people but the short days and lack of sunlight just make me feel blue.

JULIE, personal trainer and former athlete and coach: This week we had the shortest day of sunlight of the year. The dark days of winter can have an effect on your fitness program.

Are you feeling sadder and more lethargic than normal? Have your cravings for sugary and starchy foods increased? Do you long for warmer, sunnier days? If so, you may have a case of the "winter blues." More seriously, you may be one of the 10 to 20 million people in the United States who have seasonal affective disorder.

SAD is the real deal. Your symptoms mimic those of depression and will most likely subside when spring approaches. You will want to sleep more and munch on carbohydrates like it is your job. Sounds like you are destined for a dreary next few months, doesn’t it?

Wrong! Among the top treatments for SAD are light and exercise. Remove your paws from the cookie jar and place your hands where we can see them! Put your sneakers on and get outside! Allow the natural sunlight to improve your mood. Permit the endorphins released by your body from a brisk walk to elevate your energy level. Sulking in the confines of your darkened house will do nothing to lift the “winter blues” or alleviate the symptoms of SAD. Get your body moving preferably in the outdoors.

I do not minimize the effects of SAD or feelings in general. I do advocate an active pursuit of conquering anything that damages your emotional weather. Spring into action and take control of the situation. Exercise and light can make a difference regardless of the time of year.

BARBARA,retired teacher, singer and arts & cultural consultant: The seasons cause changes in nature. Why shouldn't they cause changes in us? Seasonal Affect Disorder (SAD) is a condition that causes mild to severe depression as a result of seasonal change. In northern regions there is a prevalence of SAD with the onset of autumn and the shorter days of winter. In southern regions SAD is less common.

Some symptoms include:

depression insatiable appetite carbohydrate cravings increased weight gain decreased immunity difficulty completing tasks

social withdrawal afternoon slumps lack of energy, increased sleepiness or sleep decreased interest in work or activity decreased concentration and creativity

Most people, including me, are affected by at least a few of these symptoms. The challenge is to consider active steps that will help you survive the winter blues.

Barbara's Winter Blues Busters (named after songs I enjoy):

1. Walkin' In Rhythm! Walk outside every day for 30-60 minutes to get the benefits of natural sunlight. (The sun is a natural source of Vitamin D.) Wear a headset to keep it interesting.
2. Shake It Up, Baby! Daily exercise will make you feel better. Create a varied routine that you can live with.
3. Light of the World, Shine on Me! Open up blinds, curtains, or drapes. Brighten your spirits. Let daylight inside. Read info on light therapy for SAD sufferers.
4. I Feel Good! Treat yourself to a massage.
5. I Get Misty! Put some moisture in the air. Relax in the shower, use an ionizer and/or a humidifier. Make sure they are quiet models.
6. Let the Music Play! Music is universally therapeutic. Listen to your old favorites. Sample new sounds on headsets at audio shops and bookstores.
7. People Who Need People! Plan to be around people. Go to the mall, deli, market or diner. Host a potluck, theme or card party - whatever! Just go out!
8. Breakin' Away! Take a winter vacation to a warmer place. Just a few days in the sun will leave you feeling better for a long time to come.
9. Get Up! Get On Up! Don't oversleep. Resist falling into the excessive nap mode.
10. Sugar - Aw, Honey, Honey! Don't pig-out or overeat. Back off the white or simple carbs. You don't have to cut them out totally, just remember that the winter blues tend to bring on a desire for carbs.

For more information, check out: National Mental Health Association SAD Factsheet | University of Maine Counseling Center: SAD tips | Overview of Light Therapy Products

ELLEN, journalist and fitness dummy: Patrick McGovern of Yardley needed help getting back on track with his exercise program and food plan this fall so he sought out SparkPeople, a goal setting system on the web.

He's one of 65,000 this year who did so.

If you are one of the many people looking for a catalyst to help change your ways before the New Year's Resolution Police come by, you might look up this web tool.

I frankly think the name is a little too perky. But this is that dark time of year when people of Celtic backgrounds should NOT (I repeat NOT) start having deep thoughts. We need to wait to tackle those until the buds are bursting from the trees, the brooks are babbling and there's sunshine when we go to work in the morning. In the interim, people like me should think about SparkPeople.

Chris Downie.

The site offers users a place to set goals, get advice and then share the success. It also has a new feature called the GoalPilot that does require a fee. Check out the site for more details.

Chris Downie, 33, is the founder and president. The web system started with Chris who claims he was shy and anxious as a teen. He wanted to change.

"In my early 20s, I started combining goal setting and leadership with health and fitness to reach my goals," said the Cincinnati resident. "The results were unbelievable. I ended up having so much more energy that all areas of my life improved --- even my realtionships with other people. The extra energy gave me the courage to quit my safe, secure job at Procter & Gamble and start my own company with a friend."

Take note, Doubting Thomases: Chris said he and his partners (he gathered a couple more) sold their company called Up4Sale to eBay in 1998 for a reported $70 million.

So if the dark days are getting you down, try finding the spark for the New Year with Downie's program.

Philly area's McGovern, a former marathoner trying to get back in shape, says he hopes the system helps him train in a consistent way so he doesn't end up injuring himself by training too fast fueled by "my own uncontrolled enthusiasm."

McGovern particularly likes the food log that he can keep on his desktop. "I find the closer I track what I'm eating, the better choices I make," he said.

The Girlfriends are not control freaks so we don't want you to get the wrong impression when we say to those of us who are blue at the moment, "Get Control of YOURSELF!" SparkPeople appear to have a good approach.

What do we do with a less than perfect body when other women seem to slink through the holidays looking gorgeous?

JULIE, personal trainer and former athlete and coach: Let's get one thing straight: You are what you think you are. Sure, there are a plethora of reasons for the cause, creation and manifestation of bad body image. There's only one solution if you want to adhere to the hairbrained expectations about perfect bodies that are telegraphed to women and men through the media and our culture. It's called smoke and mirrors.

Let's say you are 18 years old and think you are supposed to wear a size 6 even though you are 5 foot 7. Or maybe you are a 50-year-old newspaper editor and you want to look like a 30-year-old spokesmodel. After all, that's how we are supposed to look at 18 or 50 despite the wild hormonal changes going on inside our bodies.

So try this exercise: Stop reading this right after this paragraph and go look in the mirror. Look at your entire body for one minute. Now look in your own eyes. Write me a paragraph on your current "body image" in the Comments for this Entry. This is the real you. And he or she is beautiful in many regards.

I am an athlete and I work at keeping in top shape all the time. I like to eat and have been known to drink a beer or two. So I have learned what I have to do to burn extra calories to keep my body the way I feel most comfortable. I know that many Americans have trouble with this. I'd be out of a job if they didn't! Yet there is one thing I have learned in my many years of working with athletes and now working with those trying to get fit. It all starts with a good sense of yourself and peace of mind about what your maker gave you in terms of body shape and athletic gifts.

Even though I have the honor of being among the ranks of All-American athletes, I too work on how to balance all the conflicting messages about body image. I don't start with a diet or compulsive exercise. I start with the wisdom of author, Don Miguel Ruiz , who wrote the book "The Four Agreements: A Practical Guide to Personal Freedom." I try to live my own life using this wisdom, particularly when I have doubts about my own body image or any other seemingly unconquerable issue. I share Ruiz's four agreements with you as you ponder the tough question of body image:

1. Be impeccable with your word. Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.

2. Don't take anything personally Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be a victim of needless suffering.

3. Don't make assumptions. Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.

4. Always do your best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.

BARBARA,retired teacher, singer and arts & cultural consultant: For countless women, and lots of men, thoughts of body image and the question of what to wear to a social event can create problems. The media over-saturates us with images of Barbie and Ken types wearing the perfect things, drinking the perfect drink from perfect glasses at perfect place settings while dining on perfect food.

At the annual office party, there always seems to be one man and one woman who arrive in stunning attire and manage to stay impeccable all night. Pretty soon an alarm goes off in your head sending an immediate sense of discomfort through you. You spend the rest of the evening feeling self-conscious and wondering why you wore what you wore and why you can't look like Mr. & Ms. Perfect. Women, in particular, are plagued by this self-inflicted scenario.

I've been a full-figure girl for many years. I love wearing nice clothes, hats, shoes, make-up and jewelry. Parties don't scare me and I'm not rattled by ladies who come in smaller sizes. I say, "Let the party begin".

Since I am a performer, a singer to be exact, I have occasions to get really dressed-up in clothes I wouldn't typically wear. I call them my work clothes. I pick out unusual things that are showy or sophisticated and I have fun while I'm on stage.

People say I have style, and if I can have it, so can you. What also helps is a sense of confidence. I know who I am and I don't want or pretend to be anyone else. I do want to improve my body and overall health and that's why I am strength training.

Strength training has rendered lots of pay-offs, too. My body awareness is improved and I have a new sense of energy. My muscles are toning up and they're burning body fat. I'm loosing inches and feeling better than I have in years.

Can you survive those holiday social events regardless of your body type? Of course, you can. First, let's clear up a few myths.

Myth #1: Some People Just Have Perfect Bodies

The person you think has a perfect body would probably change a few things if he or she could. Besides, you can't be anyone else, so the thing to do is to work on a self-improvement plan. Stop beating up on yourself and start being your own best supporter.

Myth # 2: I've Always Looked This Way and I Can't Change

Everyone can change, so start off with a reality body check. Look at yourself realistically and determine your body type. This will help you determine what kinds of clothes look best on you. There are many choices available for each of you.

Myth # 3: Nothing Ever Looks Good On Me

I don't believe that and you shouldn't either. During your realistic body assessment, determine your good attributes. They may be great legs, a pretty neck, nice ears, a warming smile, beautiful hands, nice toes… You get the idea. Remember, it's your body and you need to find some things to love about it. Then look for accessories or ways to enhance the attributes. If your smile is lovely, choose a festive lipstick. Nice hands may demand a holiday manicure and a nice ring or bracelet. A great upper torso may scream out for a beautiful sweater, a blouse or a dress with an alluring neckline. If you have great legs or ankles, there are lots of pants with notches, embroidery and beads at the ankle. Don't forget about a comfortable, killer pair of shoes or boots.

Myth # 4 : I Don't Have Time to Shop, Get My Hair or Nails Done

If you don't have time for self-improvement, you need a paradigm shift and fast.

Start putting yourself first. When you feel good, it carries over into everything else you do. Make the time. It's that simple.

Grab a notebook and a trusted friend and go shopping. Let them know beforehand that you want help choosing some good wardrobe pieces. Also, set the ground rules. You want honesty and help without insults or embarrassment. If you are sensitive this is important to you now. In time you won't care so much and you'll view constructive criticism for what it is.

Salespeople are often very helpful and extremely patient. Go to stores that offer clothes and accessories that fit your body type. Try on varied styles. Determine which ones work for you and jot them down. This will make it easier the next time you go shopping. Everything is not for everybody.

Moral: You Can Look and Feel Good Regardless of Your Body Type

Your shape has nothing to do with holiday season survival. Those who are well-grounded and realistically in touch with their body image are not intimidated. They have figured out holiday and everyday survival.

Work on your body image attitude while you work on your body. Use wellness as your goal. Wellness is a total approach, including the body, mind and soul.

The holiday season causes sadness, high anxiety and depression for many people. This year join us by being determined to rise above it all and play a new record. I suggest Patty LaBelle's "I Got A New Attitude." (Click for an audio sample!)

ELLEN, journalist and fitness dummy: Recently at a business conference, a friend pulled me aside with an ominous look: “You need to stop wearing the fat clothes, Ellen.”

Even though I’ve shrunk in the past year, I still love my loose fitting “fat clothes” that used to be tight. I’m beginning to think this is some ‘fat head” syndrome that I need to work through. I’ve always struggled with my weight and the fat clothes are most likely an insurance policy that if the great uncontrollable pounds come back, I can still go out in public.

Would it be a good idea to pack all of the fat clothes up and send them to charity for the New Year? You tell me.

In other news, we are still waiting for the best gift of fitness so we can award this $25 gift certificate to a Philadelphia-area spa. Come on, come on. We're new at this and there’s not much traffic so the chances of winning are terrific. Don’t you want to treat yourself?

Do you have suggestions about how to give the gift of fitness to loved ones at Christmas?

JULIE, personal trainer and former athlete and coach: You’ve heard those people who say to you in a scolding tone, "Time is Money!" They don’t fool us. We know that they are really saying: "Hurry Up, you knucklehead."

Well, this is not the Time-Is-Money season. And I say to all those stuck in the time/money parallel universe that it’s about TIME you listened up to some sane holiday advice. Here it comes:

SLOW DOWN!!!

Give yourself some time to work on yourself.

We Gen Xers know that this is hard for you busy, busy Baby Boomers. I watch my friend Ellen struggle to find time to do just about anything. She has two teenage daughters, a husband, a demanding job, an ill father 1,000 miles away and lots of needy friends --- like me. She lives in her head too much and neglects her body.

"Get out of your head," I am always telling her. Give yourself the time to exercise and relax and get stronger.

So many people in our lives could use a hand to find the time to be good to themselves. Maybe your friend needs you to baby-sit her toddler for an hour so she can work out. Or perhaps an older friend needs a couple hours of your time to get her out of the house to walk around the block and take in some winter-brisk sunshine. Or there may be a young person in your life who doesn’t know what to do to get in shape and needs an hour over coffee on how to join a health class or school sports activity.

It will take incredible focus this holiday season to give the gift of time to your loved ones, to slow everything down so you can hear what they may really need. A Wall Street Journal article by Ann Zimmerman last week tracked the fits and starts that even those with good intentions have when they try to downsize Christmas. It cites the near-frantic activity on the website of The Simple Living Network, an environmental group that offers books and pamphlets on how to simplify the holiday. It appears from the article that the most difficult part is managing others' expectations about the overcooking, overwrapping, overspending whoopdeedo that we have all come to know as Christmas. That all takes lots of time.

So in concert with my busy friends here at the Girlfriends’ Guide, we offer you a tool. We’ve made you a beautifully designed (suitable for framing) certificate that you can put in a really big, wrapped box so your loved one can feel really appreciated on Christmas Day. Inside he or she will find this certificate that doesn’t require any cooking or shopping or overspending. It does require some thoughtfulness on your part about what he or she really needs. It will, alas, require some time.

Clicking on the image (or here) will take you to a page with a printable-sized certificate.

As an added incentive, the Girlfriends will award the person who comes up with the best idea on how to waste quality time on another person in the pursuit of fitness a $25 gift certificate for use at a Philadelphia area spa.

So email your nomination to girlfriends@vertexfit.com and we’ll announce next week the best ideas on how to slow down and stay fit!

BARBARA,retired teacher, singer and arts & cultural consultant: This year I am really focused on fitness gifts and I have several to suggest:
Hiking boots- These are at the top of my list. (I wanted them last year and insist on them this year.) Walking is a great overall activity and the boots make you look and feel serious about a long distance walking workout.
A jump rope - Buy a good quality rope at sporting goods store. (under $20) If you have bad knees or other limitations, skip this one (no pun intended). I think this will make a great stocking stuffer.
Aerobic video tapes - This tip was suggested by Arnette Lennon, salon owner and fitness queen. Make your choice from low to high impact.
Weight loss plan gift certificate - This idea came from Fran O'Toole, friend and former coworker, and her husband Pat. They suggested LA Weight Loss. My family is opting for Weight Watchers.
Yoga videotape - This should offer great low-impact movement. Practically anyone can do yoga. The idea is just to move and have a physical workout for 30 minutes at least 3 times a week.
A kitchen timer - This is a great way to time your workout. Select one that can be set for up to 60 minutes. You can start at 20 or 30 minutes at first and increase your workout time as it becomes part of your weekly routine. They come in many styles and are found at kitchen stores as well as bed and bath stores. This is one I need.

ELLEN, journalist and fitness dummy: Topping my list of gifts I want and gifts I plan to give is something called The Invisible Clock. Daily News Colleague Rose DeWolf put me on to this gadget that can help those of us who need a reminder to get up and move from our desks or work stations.

The Invisible Clock, aka The New Personal Timer, is a beeper that you can strap to your belt or waistband. Rather than make a noise, it will vibrate at certain intervals reminding you to get up from your desk and stretch your RSI-endangered arms and too-tight back muscles.

The device is designed for use by speakers who want a silent reminder that their time is almost up or for business people who want to be kept on schedule but don’t want to be rudely looking at their watches. It can also help patients remember their medications. You can even set it to remind you of an affirmation about nonsmoking or addiction recovery or garden variety self-esteem. Time Now Corporation claims it can help those with ADD and ADHD to stay on track.

Rose, who had an injury recently, needs to get up every hour and stretch her legs. The Invisible Clock zaps her every hour.

I need this too. I get too intent at working on the computer and hours can go by without me getting up or adjusting my work station. The result is that my lower back can get very tight and my arms and wrists can ache. This new gizmo can help me take better care of myself.

You can order the Invisible Clock for $39.95 on line at invisibleclock.com or call 888-602-2588.

I know lots of people who have lost weight on the Atkins diet. So why do we need to exercise if we can stay thin just by eating steak and cheese?

JULIE, personal trainer and former athlete and coach: Fact: 58 million people in the United States are overweight, 40 million obese and 3 million morbidly obese.
Fact: 78% of Americans don't meet basic activity level recommendations.
Fact: 25% of people in the United States are completely sedentary.
Fact: 50% of American women are on a diet at any one time. (McClernan 1992)
Fact: Between 90% and 99% of reducing diets fail to produce permanent weight loss. (Brehm and Keller 1990)
Fact: Two-thirds of dieters regain the weight within one year. Virtually all regain it within five years.
Fact: The diet industry (diet foods, diet programs, diet drugs, etc.) takes in more than $40 billion each year, and is still growing.

Regardless of the specific eating restriciton/ modification plan that you choose, the above facts remain clear. Americans are fat and getting fatter.

Philadelphia with its cheese steaks and hoagies and pizza shops is becoming the City of Brotherly Love Handles. A recent study in a popular fitness magazine stated that in Philly there were 47 gyms and 608 pizza shops. We aren't choosing to exercise. Citizens are failing on "diet" programs, yet they continue to spend ridiculous amounts of money purchasing them.

Research on the Atkins Diet is inconclusive. The Atkins camp advocates the strict reduction of carbohydrate intake and increasing protein and fat consumption. Proponents of the plan claim that the Atkins Diet helps lower bad cholesterol levels, reduce heart disease and lower symptoms of diabetes. Opponents of the diet claim the reverse indicating an increase of heart disease and cancer as well as poor nutrition.

What is my opinion? I am a strength and conditioning expert, not a nutritionist or a scientist. Neither camp has provided enough empirical evidence for my taste. More research needs to be done. In the meantime, get your bodies moving. It is extremely distressing that three-fourths of our nation is not doing the minimum in terms of exercise. With a 90 percent failure rate to reduce weight solely with dieting, it is time to stop the madness. Your body needs a lifestyle change not a quick fix.

Women: You must recognize that you will face hormonal and metabolic changes during midlife that will biologically make you more susceptible to weight gain.

Men: Your metabolism will slow down as well; you are not immune either. There are no secret diet formulas or miracle pieces of exercise equipment to reduce the spare tire in your gut unless you do something proactive. Take action in your pursuit of health. Get off your butts and get moving! Now go out there and bite the day in the ass.

BARBARA, retired teacher, singer and arts & cultural consultant: Your diet is what you eat. But eating is only one thing we do. For total fitness you need exercise, good rest habits and a good food plan. I think athletes have been eating high protein diets for years and for them exercise is their job, their profession.

Yes, the diet alone can make you thinner. You will feel good when you are thinner. You will feel your best when add exercise to your lifestyle. I walk differently when I leave the gym and I feel better after a walk or bike ride. You have to start thinking beyond your plate for total fitness. The athletes do. I've been eating more protein and serving it in larger potions to my family lately. It seems to be benefiting us all.

ELLEN, journalist and fitness dummy: I am no doctor, but I did try the Atkins diet and I lost 10 pounds a couple of years ago. However, I got really tired of it. When I went back to eating a wider range of foods, I gained all the weight back. I guess I’m just a carbo gal.

I will say that while I was on the Atkins diet, my head felt clearer and my hunch is that at least for me, eating a lot of refined sugar creates fuzzy thinking. I also was interested in the American Heart Association’s latest statement that appears to oppose diets like Atkins. Earlier press reports suggested that a very small study found the Atkins Diet in some cases improved cholesterol levels. A short review of articles indicates that that finding was very controversial

I found the Weight Watchers point system personally much more effective for long term weight loss. I’d really like to go back on it after the holidays and get back to my fighting weight.

Now that I am doing some weight training, I’m not sure the Atkins Diet is a good idea. I’ve heard that it can compromise your muscles. I’d love to hear from nutritionists, athletes, trainers or other medical personnel on this point. Please help us out in the web log.

Posted by vance at 01:23 AM