The Calorie Bomb: Mashed potatoes and gravy, weighing in at 244 calories per one cup serving

The Bomb Buster: Battling ropes. Lauderdale's instructions: "Get a 30-50 foot rope and anchor it to either a wall or a heavy enough weight. Stand back leaving only a little slack in the rope. Create a strong base by squatting down. Have one end of the rope in each hand, and move your hands up and down in an opposite fashion as if you are playing the drums. Repeat the movement for 30 seconds of work and 10 seconds of rest, for 10 minutes total." Complete two and a half sets total to burn off one serving of mashed potatoes and gravy.

Why: According to Lauderdale, the dual wave action of the ropes "will have you feeling like you ran a 100-meter sprint after only 30 seconds of work." At high intensity, these ropes burn 300 to 500 calories per half hour.

Reality Check: Battling ropes are the stuff of "The Biggest Loser" workouts, which means they must be serious calorie crunchers — and pretty difficult. I wouldn't balk at giving this workout a shot, but I'd definitely try it with one of my more fitness-inclined friends in tow, so I don't feel as self-conscious asking my gym where they keep the giant ropes.

The Calorie Bomb: Peppermint mocha, weighing in at 410 calories for a 16-ounce cup

The Bomb Buster: Hiking for an hour

Why: Hiking for one hour can burn over 400 calories.

Reality Check: Holidays require caffeine — it's a fact. Caffeine is made better when it's disguised as a milkshake and covered with whipped cream and chocolate shavings — another fact. Holiday weight gain doesn't have to be your reality, though. Instead of getting one of these sugar-filled beverages daily, treat yourself once a week. Then, hike those caffeinated calories off — it's a healthy way to de-stress and take a break from the holiday hustle and bustle.

The Calorie Bomb: Sugar cookies, weighing in at 111 calories each

The Bomb Buster: Lauderdale recommends the "Tighten Up" workout for 10 minutes at high intensity on the (free!) Nike Training Club app.

Why: Depending on your intensity and heart rate, doing this workout for 45 minutes can burn up to 400-550 calories — hello, cookie jar.

Reality Check: This fast-paced workout definitely isn't boring. It will have you doing straight leg kicks, walking lunges, step back lunges, push-ups, crunches and jogging, and that's just in the first 10 minutes. The app counts down the time for each activity, so it makes you feel like you have your own personal trainer — just what's needed after a cookie-filled holiday.