FitFluential: CL Interviews Founder/CEO Kelly Olexa

“FitFluential is Fitness Found.” Whether you are a seasoned pro, or a newbie trying to break in to the realm of changing your life and living fit, we could all use a role model or a bit of motivation from time to time. Created by the classy Kelly Olexa, FitFluential utilizes multiple social media platforms to bring together fitness enthusiasts from around the world to share their journey, both online and offline. When the company where Kelly was employed declared bankruptcy in October of 2008, that unexpected “time off” provided the ideal timing for a lesson in Social Media 101. Kelly is proof positive that change CAN be a good thing!

College Lifestyles: What inspired you to create FitFluential?

Kelly Olexa: I’ve always been a fitness fanatic, ever since discovering Taebo via an informercial over ten years ago. So, for many many years when people would ask me what I’d love to do for a living if I could have a “dream job”, I’d always respond with wanting to do something in the Fitness vertical. That said, I never really thought it would be possible. Finally, in 2011, I was compelled to create FitFluential because I saw a need for it. I’d been working as an “influencer” with brands and I’d also been working at a social media agency for close to two years. I observed what was being done well in the social media space, and certainly the “Mommy Blogger”, “Fashion Blogger”, “Food Blogger” and even “Daddy Blogger” niches had been addressed to some degree, but no one had effectively brought together Fitness Bloggers and influencers into a network whereby brands could easily connect with them. The more I did my research, the more I realized that I was uniquely positioned to build this network, and to build a network that was completely different than anything else in the space. Seeing the need, and knowing that I could do it better than anyone else, that’s what compelled to me to move forward.

CL: What kinds of Ambassadors are involved with FitFluential?

KO: We evaluate each of our Ambassadors individually on multiple factors. The word “Fitness” is a very broad term. Fitness can mean jogging for one person or running marathons for another. It can mean a “diet” of Lean Cuisines or a Vegan approach. It can be yoga or Bodybuilding, Kickboxing, Kettlebells or Crossfit– or any combo of these. We want to make sure that we choose all kinds of Ambassadors that represent all kinds of Fitness passions and pursuits. We want men and women, young and older, some “newbies” and some “experts”. What is most important to us is Passion and Personality. We want Ambassadors that are passionate about their health and passionate about inspiring others around them with their positive influence. This is how we find them to be FitFluential. And of course, to join FitFluential as an Ambassador, one must be actively sharing that Fitness passion online, whether it’s via a blog, videos on YouTube, Twitter, Pinterest, or any combo of these. Social media allows us to connect with each other and spread a positive Fitness message more effectively. Our Ambassadors are passionate about Fitness and fantastic at spreading their message both online and offline, every day.

CL: You were named one of the “Top Young Female Entrepreneurs in Technology” by Business Week. How have you used social media to expand your business and the FitFluential message?

KO: I can say without a doubt that I would not be doing what I’m doing today without the continued use of social media. I’ve been blogging since 2007, but getting on Twitter in 2008 completely changed my approach, and it has become a fundamental tool for my business. I’ve met virtually every brand and almost every influencer that I work with via Twitter, followed by YouTube and blogs (and now Pinterest!) Engaging on all of these platforms is an amazing connector and gets the word out more effectively than any traditional media method could. Is it time consuming? Absolutely. Would I ever NOT use it as much as I am now? Absolutely not.

CL: We read that you have written a book on Social Media for business professionals. What can you tell us about that?

KO: A book is a funny thing. Yes, I wrote a book, and then I learned what the world of book publishing is all about. Frankly it’s a lot of work. We had a deal with a publisher fall through at the last minute, and at that point, I’d observed a lot of my friends and colleagues getting book deals and I observed the amount of work that went into that….and that the work really just begins when you get a book deal. Then you have to put an insane amount of time into promoting and selling that book. As my company has taken off, I made the personal decision to not pursue getting a new book deal because frankly there is no way I have time to do a book tour. Right now I’m working 7 days a week 12-15 hour days, and I would not be able to pull myself away from this to do a traditional book tour. That said– I’m very proud of my book and might update it (on vacation??) and go the Amazon route for publishing….we’ll see.

CL: What is your must-have fitness item?

KO: Oh you are asking the wrong person. I love too many things. I love my Polar Heart Rate Monitor that’s for sure. I love love love my TRX, of course weights, but also Bosu and my soon-to-arrive Ultimate Sandbag Training system (he’s an Ambassador, of course!). I could go on and on. I’m an equipment and DVD addict. Seriously.

CL: What advice do you wish you could go back and give college You?

KO: Oh wow. There’s a lot of advice I would give my college-self. I’d tell myself NOT to worry about what my major is because it just doesn’t matter. What matters more is your attitude, your professionalism and your willingness to WORK. I’d tell myself to not even consider going to law school. (that was my original goal). I’d tell myself to NOT get student loans!!! I’d tell myself to enjoy the ride a bit more, because the real world will be a rude awakening with all the responsibility that hits you after graduation. I loved college, but I think college “kids” (wow I FEEL OLD SAYING THAT) should relax a bit about what they study– take time to take classes and learn about things that interest you. You will get further in business having a personal passion about which to talk, instead of having this particular degree or that one. No one will ask you to talk about your business finance class, trust me. They’ll talk to you about sports or fitness or food or art….get a well-rounded education with some fun classes thrown in for good measure. Go to class! That’s what I learned a bit too late. It works!

Discover for yourself the fantastic community that Kelly has helped create by visiting FitFluential, Kelly’s personal blog, or Facebook and don’t forget Twitter and Pinterest, too!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She blogs at Undercover Runner Eats about marathon training, nutrition, and her day-to-day life!

5 Tips for Cold Weather Running

Winter is in full force now with long, snowy days and wind chills that make you wanna wrap up in a blanket in front of the TV. These are the months where all your hard work put in over the last nine months will diminish away as the thought of rosy cheeks and burning lungs intimidate us into giving up on our running routines. Of course, you can run at the gym or on your treadmill at home, but it’s just not the same feeling you get as you breathe in fresh air during a run on your favorite back road. Good news: you don’t have to give that up! Many people run outside during the winter. The key is developing smart skills to keep you safe and healthy. Here are 5 things you should consider when planning your outside running regime:

1. Dress smart – Head, hands, feet, and face. Remember these four areas because they are crucial to keeping your body temperature up. Whether you wear a hat, ear muffs, or a headband, be sure to keep your ears covered and a majority of your head because as you sweat, body heat will escape most easily from your head. The same goes for the other areas mentioned. Wear mittens instead of gloves so your fingers can share warmth with one another. Find a pair of shoes with the least amount of meshing possible to keep your feet dry from the snow and slush. And on really cold days it’s always a good idea to wear a scarf or face mask to keep your face from getting wind burnt or worse, frostbite. Follow this guide from Runner’s World to gauge how to best dress the rest of your body:

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights.
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava (face mask).
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses

2. Warm-up – Be sure to warm up before you go aside. Try running the stairs in your dorm, apartment, or house. You can also do yoga, or jump rope, as long as it is an activity  that will get your heart pumping and your body heated. If your body is already producing heat before you step outside, it won’t feel as cold.

3. Run smart – In order to get the best results from your run and avoid injury you have to know some basic rules to running smart. When planning your course, be sure to take the wind into consideration. It is best to run at the wind during the beginning of your run and with the wind at your back at the end. Make sure you are drinking plenty of fluids to keep your body hydrated. Even though it’s not as warm outside, you are still sweating and need to replenish your body.  Also, be sure to watch out for slippery patches of ice!

4. Ease into it – Running in the cold, is significantly different than running in warm weather. The cold weather often causes burning of the lungs because your body isn’t used to sucking in such cold air. Only run as far as your body is capable. For the first few times, don’t push it. Winter runs are often more about maintaining your health than going for speed or distance. Start small and work your way up.

5. Post-run procedure – After your run be sure to do your cool down. This will help your body slowly return to it’s regular temperature rather than shock it back to normal. When you return home, change immediately because the sweat on your clothes will turn cold quickly causing you to cool down at an abnormal rate. It’s always a good idea to jump in the shower as well to get off any excess sweat. After your shower be sure to dress in something warm and you might even try drinking a warm cup of tea to warm your body up.

Now that you have a good understanding of how to run safely in the cold weather, get out there and put some miles on those neglected running shoes! Personally, I’ve found running outside a great way to lift my mood and wake up my body, even on the most cold and dreary winter days.

 

Kelsey Schirm is a junior at Iowa State University pursuing a double major in Journalism & Mass Communication and Art & Design. She loves exercising, cooking, and being outdoors.

Focus On: CrossFit

FRAN, KELLY, CINDY. To most of us, this is just a list of girl’s names. But, to the CrossFit follower, these names spell death. CrossFit is a workout sensation that has taken off this past year, although they have been having international competitions since 2007. CrossFit was founded by former high-school gymnast Greg Glassman and his ex-wife Lauren Jenai with the first gym opening in 1995 in Santa Cruz. CrossFit has been utilized by police and fire departments as well as armed forces for training, but is accessible and enjoyed by all.

CrossFit is a combination of weightlifting, sprinting, gymnastics, powerlifting, kettlebells, Plyometrics, rowing, and medicine ball training. Special gyms (or “boxes”) are set up around the country to provide all the equipment that you need to do the “Workout of the Day” or “WOD” which is usually different every day. Regardless of experience, modifications can be made to make the workout individual to each person (called “scaling”). Most people do the workouts 3-5 days per week, but the workouts are very short and highly intense, taking only 5-30 minutes to complete, so it’s attractive in that you get a great workout when you don’t have a lot of time to be in the gym.

So, what does a CrossFit workout look like?

Warm up: 400m run

30 air squats

20 leg lifts

10 back extensions

5 pull-ups

WOD: 5 rounds of:

5 Thrusters 95#

5 Toes-to-Bar

10 Wall-balls 20#

10 Sit-ups

CrossFit is not about competing against others. It is about competing against yourself and bettering yourself. CrossFit has been shown to improve cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Intriged? Visit the official CrossFit website here. You can also look and see if there is a CrossFit affiliated gym near you!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She is currently training to run her first marathon.

5 Fitness Crazes to Try in 2012

What’s your New Year’s Resolution this year? Lose a few pounds? Be more active? Try something new? All fabulous goals for the New Year! But, as we all know keeping those resolutions isn’t always easy. One way to help keep you on track is by conquering your fitness goals in a new and exciting way! The American College of Sports Medicine (ASCM) just released a list of top fitness trends for 2012. Based on that list, here are five fitness crazes you can add to your routine to leave you feeling sexy and confident!

 
1. Zumba – A Latin-inspired combination of dance choreography that gets your heart pumping and your body sweating, this method of exercising has proved to be popular for people of all ages. Not only do these fast-paced dance moves work your midsection, but the upbeat, sassy music will also leave you feeling happy and motivated. Don’t have any dance experience? No problem. Zumba is great for beginners and you’ll catch on fast!

2. Tabata Exercising – The Tabata method for exercising is for all of you co-eds out there that have trouble finding time to devote to fitness. It can be completed in 4 minutes! To start, take one exercise and do as many reps as you can in 20 seconds. Take a 10 second rest, and repeat this cycle seven more times. The Tabata program is a simple and effective way to burn fat fast. For an instructional video, visit this site.

3. Barre Method – This method utilizes the ballet barre to do a variety of sculpting and toning exercises. A barre method workout usually consists of one hour of multiple leg and abdominal workouts on the bar that are coupled with free-weight exercise and stretching to give you a well-rounded workout.

4. Beaming – These exercises aren’t complicated. It’s simply doing sets of exercises on a foam beam two or three inches off the ground. The goal: using balance to tone your tummy and your legs. The results are similar to Pilates, but much easier to obtain.

 

5. Small Group Training ­– Speaking of keeping motivated and reaching your goals, group training is a great way to achieve both. Personally, this has been my most favorite way to train. Training with a few friends helps keep you accountable through the buddy system as well as giving you a way to socialize and get fit at the same time. Given all the benefits of group training, it’s not hard to understand why these sessions made ACSM’s fitness trends list.

 

Kelsey Schirm is a junior at Iowa State University pursuing a double major in Journalism & Mass Communication and Art & Design. She loves exercising, cooking, and being outdoors.

GOAL GETTER: Setting & Achieving Resolutions

Holiday treats and comfy oversized sweaters don’t help obtain a six-pack. Unfortunately, neither does having the general resolution of rock hard abs.   Chances are one of your New Year’s resolutions had a health focus. Having one is great, and obtaining it is even better. College Lifestyles has amazing resources—fitness tips, healthy recipes, and fashion advice to show off your hard work! Rather than a blanket goal of “I want to lose X number of pounds”, try this out.

 

Make your goals:

 1. Possible If you have not stepped foot in a gym in months, there is no need to go balls to the wall and pledge yourself to two-a-days. You should challenge yourself, but in a safe and healthy manner.

2. Focused Give yourself an exact goal. Rather than “I want to get in shape,” make it specific. Want to train for a 5k? Lift weights twice a week? Eat three different vegetables today? Drink 8 glasses of water today?

3.  Measurable Now that your goal is narrowed down, can you track your progress? For fitness related goals take measurements of your body, keep a workout log, or see how many push ups you can work up to. Check in on your progress both weekly and monthly!

4.  Have a deadline Replace the “I’ll start tomorrow” mindset with a deadline that gives you a sense of urgency.  It’s healthy and possible to train for a race within 3 months or lose 1-2 pounds per week.

 5.  Focused on how you feel Remember, rest days are when your body changes and repairs itself.  Tune into your body– feeling extremely sore and worn out? Take a day to sleep in, stretch your legs, and refresh yourself.

Celebrate your achievements; be proud of your hard work and dedication! Transformation does not happen overnight, but by remaining committed things will change.

 

Claire Brooks-Schulke is a Health and Sorority writer. Her goals include running a sub-50 minute 10k (by June 1, 2012) and to eat five different types of produce each day. 

New Year, New You: Eat Better

“Lose weight” is always among the highest made New Year’s resolutions each year. However well-intended this is, like giving up sweets or losing 100 pounds, most people set goals that are unrealistic and impossible to achieve and set themselves up for failure. By making smaller, more manageable changes you will be more likely to reach those long-term goals toward healthier eating and a healthier body.

1. Eat three food groups at breakfast.
   We’ve all heard that those who eat breakfast have a healthier weight than those who skip it, but not all breakfast foods are created equal. Make sure you having lean protein, carbohydrates, and healthy fats in your meal to keep you satisfied, give you energy, and help build and repair your muscles! Check out our edition of Eat This, Not That for some healthy breakfast swaps!
2. Consider going meatless.
   The average American eats 8 oz. of meat a day. Too much fatty meat increases your risk for heart disease. By going meatless just one day a week you can help cut these risks. Check out the Meatless Monday movement for more information.
3. Make half your plate produce.
   Fill half of your plate with fruits and vegetables. This will leave less room for higher-calorie options and is full of fiber, which makes you feel full. Plus, fruits and vegetables are loaded with nutrients to keep your cells healthy. Remember, the more colors of the rainbow that are on your plate, the more nutrients you’re getting!
4. Say “No” to packaged diet foods.
   Low-fat peanut butter, cookies, and chips may sounds like they’ve been heaven sent, but they’re often high in added sugars and sodium. Low-fat products also try to trick people into eating more since they’re a “diet” food. Don’t fear the fat! A square of quality dark chocolate can be just as satisfying as a few of those no-sugar, fat-free chocolate cookies.
5. Get more calcium.
   38% of Americans don’t get enough calcium in their diet. Calcium helps keep your bones strong and prevents fractures further down the road. So, drink a glass of milk and eat some yogurt. You can get it from non-dairy sources as well! Dark leafy greens, tofu, and fortified fruit juice and soy milk are excellent sources as well.

Whether you want to lose a few of those pounds you put on over the holidays or just want to not eat as many slices of pizza this year, make small, specific goals to help you achieve that bigger goal of fitting comfortably into your favorite pair of jeans! Recruit friends and family to help and join the path to healthier eating alongside you! Make 2012 your year with a new you.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. In 2012, she aims to run in two marathons, keep her grades high, and gain confidence in driving her new manual transmission car.

CL’s Top 10 Ways to Stay Fit While Studying Abroad

Remember the Freshman 15? There is a similar, lesser-known college-related weight gain: the Study Abroad 15. Y0u don’t think about it when you’re leaving, or even while you’re away. But suddenly, one day, you realize that your jeans are a little bit too tight, and that everyone in your program is just a little bit chubbier than they were at the beginning of this semester.. Avoid this aha moment by following these tips.

 

1. Pack right. It’s hard enough trying to find the motivation to exercise while studying abroad. Don’t complicate the situation by having to by workout gear too. Make sure to bring your regular workout wear with you, whether that’s sneakers or a swimsuit, cap, and goggles. The one thing you probably want to buy abroad is a yoga mat. Most countries will have them, and they take up too much room in your suitcase.

2. Sign up for a gym your first week. This sounds obvious, but you’d be surprised how many people neglect to do this (myself included). You’ll be overwhelmed your first week, but signing up for a gym during this crucial time will ensure that exercise stays high on your priority list. Gym membership also encourages you to make good use of all that money you paid.

3. Take a class. An exercise class is a fun way to keep fit, adds routine to your hectic schedule, and holds you accountable to staying fit. Even if you don’t know the language, it’s easy to follow the movements in a Zumba or kickboxing class. And if you’re studying the language, you can practice with other native speakers i.e. your classmates.

4. Drink responsibly. Studying abroad, for many college students, means finally being able to drink legally. Not to burst your bubble, but drinking that often also means consuming tons of empty calories. Try sticking to light beer, dry white or red wine, champagne, and low-calorie cocktails. (Think gin and tonic, not a chocolate martini.) Also, stick to 1 or 2 shots a night.

5. Drink responsibly, part 2. Speaking of empty calories, soda and juice are exactly that, and they don’t even provide you with the buzz that alcohol does. Buy a canteen, fill it with water, and carry it around with you. It’s cheaper, and better for you. As for coffee, stick with the classic drinks, not frothy Frappuccinos. The coffee probably tastes better anyway.

6. Vacation wisely. When my friends and I went to Mendoza last semester, we went on a wine tour by bicycle. Look for good-for-you options like this one on your own vacations. Think winter sports, hiking, or bike tours for the more urban-minded.

7. Treat yourself, but wisely. It is likely that you will find a treat that you find yourself wanting every day, whether that is gelato in Italy or macaroons in France. It’s OK to indulge yourself once in a while, but eating them all the time is overdoing it. A good way to control your intake is to only eat these sweets on the weekends.

8. Chew 10 times.  If you follow nothing else on this list, follow this one. It takes time for your body to communicate to your brain that it’s full. So eating more slowly means that you eat less. This alone won’t keep you fit, but it helps a lot.

9. Walk around. You may take a car everywhere in the US, but follow the locals’ lead while you’re away. This likely means walking and public transport. Also, see if the city that you’re studying in has a free bike share – another fun, easy way to get fit.

10. Keep a food journal. While you’re abroad, you’ll be trying lots of new food. By keeping a food journal, you’ll be able to remember what you liked, and what you really really didn’t. It also helps you keep track of what you’re eating, so you can balance your super-heavy dinner with a light lunch the next day.

Need more advice for studying abroad? Check out our guides on what to pack, and how to stay stylish on your flight over!

Sasha Graffagna is a current junior at NYU studying Journalism and Comparative Literature. She studied abroad in Argentina last semester, and will be studying in Puerto Rico this semester.

The 2011 Healthy Holiday Gift Guide

Have a yogini or road runner on your holiday gift list this year and no clue what to get them? Take a look at this guide to find the perfect gift for that fashionable activity lover in your life below. We’ve got you covered with all of the hottest fitness gifts of 2011! These gifts would also be great for anyone looking to complete some fitness-related resolutions in the new year.

For the yogini:
- A mat bag from oGorgeous – “Perfect bag for the uber hip yogi. The sweetheart trims are feminine and pair nicely with the exquisite eyelet fabric. Will fit any size yoga mat with room for much more.”

- Mat towel – If you’ve ever taken a hot yoga class, you know how badly you want a towel to keep you from slipping and sliding all over the place as you attempt the perfect Sun Salutation.

- lululemon Power Y Tank – “This tank’s thin racerback straps allow for open, unrestricted movement in the shoulders while the body-skimming fit is a welcome feature for those of us who have set our intention on a handstand. No need to tuck this tank in, the Power Y stays put.”

For the runner:

- lululemon Reflective Key Cuff – great for those who prefer to bring their workout outdoors and also works great to wipe away the sweat!

- race registration – race registration fees are expensive and they really add up over time. With a race costing anywhere from $15-$200+ we’re sure that any donation to their race fund would be greatly appreciated.

- Without Limits DVD – this film follows the life of famous 1970s runner Steve Prefontaine from his days running in Oregon, to Oregon University, and the Olympics in Munich. Stars Billy Crudup and Donald Sutherland.

- B.I.C. bands – the headband that will not slip. Great for wearing to class, meeting friends for lunch, or a high-intensity cardio session. They come in dozens of fun colors, patterns, and thicknesses!

For the at-home exerciser:

- Gymboss interval timer – create your own circuit workouts or use with Bodyrock workouts for the most intense (and quickest!) workouts of your life. Comes in 7 colors.

– Swiss ball – versatile, portable, and easy to use. These inflatable balance balls are great for improving core strength and stability.

- P90X2 – almost everyone is familiar with the P90X Muscle Confusion system. The creators over at BeachBody have upped the ante with this sequel utilizing a Post-Activation Potentiation technique instead. The complete 90-day program comes with a workout calendar, fitness guide, 12 workouts on 13 DVDs, and a nutrition guide to help you achieve your fitness dreams.

I hope that this list has given all you classy CL readers some great ideas for your favorite fitness buff, or maybe even some ideas of what to add to your own wish list this year!

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. On her wish list this year are Brooks Adrenaline GTS running shoes, Femme Fitale fitness gloves, and the DVD “Stick It”.

Five Ways to Unwind (and Sweat!)

This time of the year is crawling with stressful activities. Studying for finals, pinching pennies for holiday shopping, and applying for summer internships will get the best of anyone. An intelligent co-ed can only keep her head in a book, work long hours, and stare at a computer for so long! When stress starts to consume you, remember these tips when you’re craving fun and healthy ways to de-stress.

 

Zumba

Combine high-octane dancing with an upbeat Latin sountrack, and you’ve got a Zumba session! This fitness class, created back in the mid 90′s, has become wildly popular within these last few years, especially on college campuses. If your campus doesn’t offer a Zumba class, the first thing you should do is try to get Zumba on your campus! If that fails, there’s always YouTube, which has tons of recorded Zumba classes that you can dance along with. Or, you can buy the new Zumba video game, called “Zumba Fitness 2″ and “Party Yourself Into Shape” if you own a Wii™. Sweat Level: 10

Sauna

Grab a towel and lay back as the steam clears your pores of any toxins and buildup. Sitting in a hot sauna has multiple benefits, including improving your blood circulation and relaxing your mind, according to pureinsideout.com. For this sweaty activity, head to your local gym, in which a sauna is most likely to be. Sweat Level: 9

Yoga

Yoga hushes the noise of the outside world, allowing you to connect deeply with your mind and spirit. The strength that you will obtain after committing to doing yoga is unlike any other physical activity. “Yoga tones muscles all over your body in balance with each other. Weight training exercises typically isolate and flex one muscle or muscle group at a time,” said Kelly Turner from life.gaim.com. Classy actress Michelle Williams, attributes yoga for making her into the woman she is, stating “Yoga gave me relief like nothing else; it made me a better person and a better mother…,” according to mindbodygreen.com. Sweat Level: It rises with the intensity of the class

Hiking

If you live near a trail, challenge yourself and your family or friends to go hiking if it’s something you’ve never done before. Hiking will teach you a lot about willpower–when you’re halfway up the mountain and reaching the top seems absolutely unreachable, think about the breathtaking view awaiting you at the summit. Let this grueling activity forge a bond with you and those that you’re hiking with. Remember, you’re all in this together! Sweat Level: 10 (if you’re inexperienced on a tough trail)

Dancing

Cap off a stressful week with a night of going out and dancing with your girl friends! Start out by getting ready together–this process allows you to fill each other in on anything new that may have occurred during the week. Chat while curling your hair or while using your eyeliner to finish off that angle on your cat eye. Make a powerful entrance into a party with a killer outfit and your friends by your side, throw your hands above your head, and get to dancing! Sweat Level: 7

Tiana Blue is an intern for College Lifestyles™ and is a print journalism major at Penn State. This sophomore is an avid blogger that loves to write, draw, roam the streets of Manhattan, and channel her inner chef by watching Food Network re-runs.

The Myth of the ‘Freshman 15′

Last week, a new study was released that sheds new light and truth on every college freshman’s dread: the “freshman 15”, referring to the weight many students put on in their college years.

According to the study, freshman actually gain an average of 2.5 to 3.5 pounds and it has very little to do with actually attending college.

Ohio State University looked at data from 7,418 interviews from subjects aged 17 to 20 and found that both men and women in their first year at college gained about 3 pounds. Those who drank heavily gained more and those that had a job gained less. Only about 10% of freshman gain 15 pounds and these are the same ones that drink heavily every weekend.

Whether or not a person was living in a dorm has no significant effect, neither did going to a public or private college or attending a two- or four-year college.

As I mentioned though, college attendance was not the reason for the weight gain. Another study published last December found that young adults who do not go to college gain weight as well, about 2 to 3 pounds in the first year after high school.

While you may not gain 15 pounds during your freshman year, female students do gain an average of 9 pounds by the time they graduate and males 13.4 pounds. This gain continues after college to about 1.5 pounds per year during the first 4 years after college.

Is this something to worry about though?

Absolutely not.

“Teens are not fully grown at age 17 or 18. We would expect growth and weight gain during these years that have nothing to do with college,” says Lawrence Friedman, MD, director of adolescent medicine at the University of Miami Miller School of Medicine.

But, that does not mean that we should not be wary of our food and health choices. A growing body needs to be properly fueled and what you put into it is what you will get out of it. You would not want your car to run on pizza grease, so why would you let your body run on that fuel either?

A healthy diet and regular physical activity will keep you classy co-eds fighting fit and looking fine. Walk to class, take the stairs, take a fun fitness class with your friends at the campus gym, make half of your plate vegetables, and drink lots of water. Small choices lead to lasting results.

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Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions.

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