Although the term gaining your “Freshman 15” is meant for incoming freshmen, it can happen to anyone. Here are some tips for everyone to stay in shape this year and some good things to keep in mind:

1) Lay off the random beverages;  Starbucks Frappuccinos, sodas, energy drinks and most fruit juices are  packed with sugar! 

2) Read the Label! Just because you “THINK” what you’re eating is healthy  doesn’t mean it is. Also, if you are eating in Pres Court freshman year, don’t  get a second plate! Get a protein, a veggie, and whole grain bread as your  carb. Don’t pile on pasta two plates full plus 3 rolls; your body doesn’t know  what to do with the carb overload. 

3) Wait for the weekend! Your body likes habit. It takes 21 days for your body  to get in a habit and by you drinking or eating fast food during the week and  all weekend it throws your body for a loop. You will be sluggish, have less  energy and will sleep more but NEVER feel rested. Fast foods have so many  GMOs (genetically modified organisms) in them. Try and wait to have a cheat  meal on a Friday or Saturday! This way your body can try and get in a habit  and realize that you CAN have some things in moderation.  

4) Get up and get active! Join an intramural team or come see me at group  fitness classes at the TRECS. Try and get at least three days at the gym a  week. Each of those three days try and do at least 45 minutes to an hour of  cardio then do some weights. With this combination you wont bulk up but  you will actually lose unwanted fat.  

5) You will realize very quickly that you will be eating out a lot and going out a  lot this year no matter who you are. There is always a reason to be unhealthy,  but don’t wait until it becomes a serious PROBLEM to do something about it.

Good rules of thumb:  

• Eat 4-6 small meals a day! 

• By eating only 2 large meals a day you slow your metabolism WAYYY down! 

• Try and eat between 1500-1800 GOOD calories a day! 

• IF you work out on a regular basis you can allow more calories. 

• To lose a pound of fat you have to burn 3,500 calories. 

• Try and eat a turkey burger vs. a beef burger. 

• Instead of white breads have whole grain or gluten free. 

• Instead of packaged meat get sliced deli meat.

• No canned vegetables; get fresh or organic. 

These are just a few things to think over. At the end of the day do a few of these  things and see how much better you will feel this year. Good luck!