A two-time gold medallist in ball hockey, Jessica Stachiw recommends becoming more knowledgeable of healthy fitness practices, so you can personalize your workout

The first thing to do is relax: You probably haven't gained as much weight as you think. A study conducted by the National Institute of Child Health and Human Development in

Bethesda, Md., determined actual holiday weight gain is on average just 0.36 kilograms (0.8 pounds).

Your second task is to forgive yourself. Maintaining a fitness and diet regimen over the holidays is close to impossible for all but a select few with super-human discipline.

"An individual who has developed a solid routine of exercise can be completely thrown off by the holidays," says Mark Eys, an associate professor at the School of Human Kinetics at Laurentian University in Sudbury, Ont. "Whether exercising is an important, ingrained part of your life or something that you just started to be successful at in the past few months, it's necessary to first recognize that any disruptions to our lives, pleasant or unpleasant, can set us back in terms of achieving our fitness goals."

These temporary setbacks are easy to reverse. Most fitness experts recommend setting realistic goals as the first step to getting back on track. If you were a total couch potato over the holidays, you won't be able to work out at your pre-holiday pace. Start slowly with a 20-minute daily walk; at the gym, return to your standard routine gradually.

Once you've established a clearly defined goal, create a schedule. Treat your workouts like any other important appointment and give them secure spots in your calendar.

This strategy works for Olympic gold and silver medallist, Jayna Hefford, a forward on the Canadian Women's Hockey Team. Hefford scored the game-winning goal in the final at the 2002 Salt Lake City Winter Olympics, helping

Canada bring back gold. She also won gold at Turin in 2006 and silver at Nagano in 1998.

"I believe that goal-setting and having a plan is very important. Having that clearly defined goal allows me to stick with the plan. I think a good strategy is to focus on the small steps needed to reach your goal. Focusing only on the big goal can be overwhelming. Working on the steps to reach that goal can help to get you back on track," says Hefford, who is currently training for the 2010 Vancouver Winter Games.

Jessica Stachiw, two-time gold medallist for Canada's national ball hockey team, is in training for the upcoming June World Ball Hockey Championship in Pilzen, in the Czech Republic. She recommends getting a workout mate to stay motivated.

"If you've fallen off the fitness wagon, find a workout buddy or a role model to help you stay motivated. Educate yourself through reading or discussions with friends and compile healthy living information or tools that you can use to personalize your own needs and reach your goals," Stachiw says.

A positive frame of mind is vital. Continually visualize success and don't let minor setbacks discourage you from reaching your goals.

Freestyle skier Deidra Dionne knows a thing or two about staying optimistic after disappointments. Three years after winning bronze at the 2002 Salt Lake Winter Olympics, Dionne broke her neck while training for the World Cup. After having two vertebrae in her neck fused with a titanium plate and a bone graft taken from her right hip, Dionne resumed her training. She is hoping to qualify for the 2010 Olympics.

Her strategy combines discipline and trusting her instincts.

"I convince myself to get there and get going, and then cut back if I need to. More often than not, once I start I am fine and can get through everything. If once I start I still feel extremely unmotivated, I listen to my body and cut back the workout a little," Dionne says. "I probably will benefit from the added rest.

Recovering from the holidays can be fun and energizing. So throw out the rest of those shortbreads and get moving. You'll be back in shape in no time.