You've eaten the turkey, finished the last of the pie and the eggnog, and jovially welcomed 2002 with champagne and hors d'oeuvres. You leave the holiday season with memories of fun, family and friends—and an extra 10 pounds.

The start of the New Year has traditionally been a perfect time to begin a fitness program, and what better place to seek sage advice on getting started? As a college that embraces the scholar-athlete balance, CMC has plenty of professionals who can help steer new health goals in the right direction. And unlike snowbound East-coasters, Southern California's mild weather is conducive to many forms of exercise. However, getting results means setting safe and practical goals, and avoiding common mistakes. CMS softball coach Andrea Kenney advises starting with a realistic attitude. Like any new activity or skill, getting in shape takes time, and goals are more likely to be met if they aren't too daunting. Rather than starting a new program with a 30-minute uphill run, for instance, Kenney advises a walk/jog regimen, with either a Lifecycle or a Stairmaster. "If you don't wake up with sore muscles, you'll be more likely to work out again," Kenney said.

Give yourself a break once in a while, too. A day of rest allows the body to recover and fatigued muscles to repair. "I set my early goal at four days per week," recalls Mike Sutton, CMS athletic director. "Some weeks I went with five, and some weeks I only went three. But shooting for four was realistic and worthwhile."

Whether the goal is to buff up or slim down, fitness programs should be formulated with a clear idea of the end results. For improved strength, hit the weight room, says Tim Settem, head coach of CMS men's and women's water polo. Start out with a comfortable amount of weight and aim for small weekly increases. However, if the goal is to lose weight, tone muscles, or improve general health, then opt for cardiovascular activities such as walking, running, or cycling. "Set goals for endurance," advises Settem. "Try to run for a sustained amount of time, or maintain a sustained heart rate."

Getting in shape at CMC is also easy on the post-holiday pocketbook: Use of CMS athletic facilities is free for all faculty, students and staff of CMC, Scripps and Harvey Mudd. The fitness center at Ducey Gym offers treadmills, exercise bikes, stair climbers, a rowing machine, and state-of-the-art weight machines. Those who are more adventurous can try the pool, the track, the free-weight room, or even the climbing wall in Ducey, all of which are available for general use during posted hours. "Many faculty use our facility because it's free, and it offers the same machines as membership clubs," notes CMS sports information director Kelly Beck. Those using the fitness center must first attend a brief orientation session, offered at 12:45 p.m. on Mondays, Wednesdays, and Thursdays.

Getting in shape is a change of lifestyle; eating healthy and drinking plenty of water are essential components of any fitness program. "Be sensible. Don't over eat and don't under eat," advises Settem.

CMS experts also advise keeping it fun. Enlist a friend with similar goals and use the buddy system. "A workout partner is critical until one gets fit enough to want to work out every day," Sutton says. "Whether you're a beginner or a fitness veteran, remember to keep things in perspective, CMC experts say. The key to fitness success is keeping your goals realistic and your workouts enjoyable.