How to Beat the ‘Freshman 15’

The Freshman Fifteen – every college student’s worst nightmare. This expression stands for the fifteen pounds a typical student gains during their first year of college. This weight gain comes from lack of exercise and overeating. At the dining center, one swipe gets you access to unlimited food. You can eat what you want, when you want, and however much of it you want. That is a blessing and a curse in itself. I love food, so it warms my heart knowing that it is unlimited. At the same time, if you abuse it and forget to be active in some form, the next time you step on a scale will not be the highlight of your day. You realize it once it is too late – the fifteen got to you. Here are some tips to help beat the Freshman 15 and show it who is boss.

• ‘Fine’ Campus Dining – Watterson and Likins are home to many different stations of food. Watterson has the deli, the Wok, Homestyle, Pasta, Salad, and more. Linkins has the same, with the addition of the Mongolian Grill. This really given you free reign to eat whatever you want. Depending on the meal plan you have, you could swipe into the dining centers as many times as you want. Really think about what food you are putting into your system, and how much there is. Look for the protein options or the fruit selections that are offered for the day. The salad bar is always stocked with fresh veggies and healthy toppings. You don’t have to go on a diet or cut food groups completely out of your meals. Just be conscious of what you eat – ice cream every meal will get you eventually.

• Eat Fresh-ish – There is a Subway located in every residence hall complex here on campus. They are open until 2 a.m. most nights. You can turn to these when you are in need of some fuel during a late night of studying for a test you have the next day. Subway is nice about their nutrition information – they show you how many calories everything is worth. You can choose from a variety of breads, meats, cheeses, and toppings. This is great because you can see what you are putting into your body, and about how many calories you will be taking in. After a while though, Subway gets a little tiring. I am starting to get a little bored of my flatbread chicken breast sandwich. Don’t turn to Subway all the time for your main source of food; use it as an option scarcely, like your flex dollars.

• Secret Exercise – How do you get around your residence hall and campus? Do you take the bus, walk, or ride your bike? I walk everywhere. I walk to all of my classes, and then to any other buildings I might need to stop into. I also take the stairs whenever possible. I am fortunate enough to live on a higher floor, so I can benefit from it as some exercise. If you walk and take the stairs, you’re burning off some calories. This will help you a little if you don’t work out a lot. If you have a bike, you are a step further in the game. While you ride to and from your classes, you are working out your legs and doing some cardio too!! It is pretty easy to do these exercises, because you don’t even realize that you are getting a little bit of a workout – a little goes a long way!

• An Extra Class – The Rec here on campus offers many workout classes during the week. Zumba, Cycling, Yoga, Strengthening, Pilates, Kickboxing, and a variety of dance based classes. They are offered each day with the exception of the weekends. The times for the classes change day by day, so you can see when the specific class will fit into your schedule. Some of the classes happen twice a day too! The Rec is very flexible about this, which is nice if you are a busy person like I am! It is nice knowing there are options at different times, not something just set at 5 p.m. each day. The best part of all? The classes are FREE!!! Yes, free. That word is music to a college student’s ears. So, if you’re not into lifting or running freely, these workout classes may be a solution for you. There is also a PDF format available, so you can save it to your phone and have all the classes and times easily accessible! Find out more information for the classes at this link: http://campusrecreation.illinoisstate.edu/fitness/classes/

• Planning Goals – I don’t know about you, but I live for planning. I have a planner that I love as if it was my child. It has all my classes and events and any other miscellaneous information I need written in it. So, because I live for planning, I created a workout plan to follow. It isn’t anything super serious or set in stone, it is a plan and goals mixed into one. My plan consists of trying to workout in some way at least three days a week – whether it be cardio, core strengthening, legs, or arm workouts. If I am able to, I will do cardio in the morning, and then one of the body parts in the evening. But, life gets in the way sometimes. There are days where I am so busy with homework or extra curricular activities that I don’t have time to work out, and that’s okay. Start out with a goal, and then turn it into a plan. It will become a second nature routine once you start rolling. If you are having trouble with making a workout plan, do what I did – Pinterest. You can find endless plans that people have either created or pinned. If you are interested in just one body part and not a full routine, you are still in luck. Just search ‘leg workouts,’ and different exercises will pop up immediately! You have the option to also save the workouts as an image, so you can easily access them from your camera roll! Give it a try at: https://www.pinterest.com

• The Buddy System – To help you start with your exercise goals and plans, find some moral support in the form of a workout partner! You are probably not the only person on this campus trying to stay healthy this semester. Ask around to your friends or some people on your floor and see if anyone is interested in joining you on your new fitness journey. Having a workout partner is one of the best things you can do when exercising. This way you can keep each other focused on the workout you are doing. Your partner can also double as some motivation if you are feeling a little lazy, and vice versa! I have a workout partner myself, and I can say that was one of the best decision I’ve made in regards to my exercise plan. When I need a pick-me-up, they are there to push me and help me reach my goals. If you haven’t asked anyone yet, I highly recommend it! You might be surprised how many others also want to get fit and beat the Freshman 15!

I wish you good luck if you decide to start to beat the Freshman 15, catch you at the Rec! – Renata

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