How to Avoid the ‘Freshman 15’ in College
HOW TO AVOID THE FRESHMAN 15 IN COLLEGE🤸🏼♂️🙌🏼🍋🌿✨🥬
This one is for the incoming college freshmen!! Here are nine pieces of advice and things I did to help me avoid the “Freshman 15” coming into college. Transitioning is an adjustment—no doubt. From living at home with family and going to grade school with people you’ve known for years, to attending school in a new environment; There is definitely a learning curve when you are learning how to balance your new lifestyle & independence.
I hope this post helps you feel a little bit more in control of the new environment you are entering and the new chapter you are starting. Don’t forget to prioritize yourself in the process—as college is the only four years that you are allowed to be unapologetically selfish along your journey to discover who you are as a person and what you want to do with your life. The best way to be selfish these next four years is by prioritizing your physical and mental health. PRO TIP: focus on the nutrition you consume—NOT the calories
Please share this post with your friends!! 🤸🏼♂️🙌🏼🍋🌿✨🥬
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1) STRENGTH FIRST, THEN CARDIO
In order to look lean, tight, and toned, we want to BURN fat and BUILD muscle If you only stick to intense cardio, you will burn muscle, giving your body a “skinny fat” appearance
Enhanced Metabolism: strength before cardio increases muscle mass, boosting your metabolic rate, meaning you burn more calories even when you aren’t working out
EPOC (Excess Post-Exercise Oxygen Consumption): Strength training elevates your heart rate and creates an afterburn effect, causing your body to continue burning calories at a higher rate after the workout is over
Burn More Fat Than Muscle: By doing strength training first, you deplete your muscle glycogen stores, making your body more likely to burn fat during subsequent cardio exercises
Other Benefits: long term weight management, prevents muscle fatigue, hormonal benefits, maximizes workout performance and results
2) HEAR ME OUT—PRIORITIZE. ACTUALLY. EATING.
Maintains Metabolic Stability: Consistent eating helps regulate your metabolism. Skipping meals can cause your body to enter "starvation mode," where it conserves energy by storing more fat
Prevents Overeating: When you skip meals, you are more likely to overeat later in the day, consuming more calories than you would have with balanced, consistent meals... if you don’t eat before going out, you’re much more likely to eat and spend more money after
Supports Energy Levels: Eating consistently ensures a steady energy supply, which is crucial when learning how to balance newfound freedom with your academics, social life, mental & physical health, etc. Skipping meals leads to fatigue & decreased productivity, making it harder to stay active, burn calories effectively, & perform well in all aspects of life
Promotes Healthy Choices: Establishing a routine around mealtimes encourages healthier food choices. When you’re overly hungry, you’re more likely to reach for quick, unhealthy options that can contribute to weight gain and disrupt your metabolism.
3) HABIT STACKING
Habit stacking: productivity strategy that involves pairing a new habit with an existing one to make it easier to adopt.
By linking a new behavior to an established routine, habit stacking helps in creating a consistent and sustainable habit.
Examples: Only let yourself use Tik Tok while on the stairmaster Putting your legs up on the wall while reading/studying Before going to bed, journal for 5 minutes about your day and three specific things you are grateful for Take all daily supplements when taking daily medicine Tongue scrape after brushing your teeth
4) PRIORITIZE YOUR PROTEIN (& GREENS)
Muscle Growth: Building muscle is imperative when toning your body to help tighten the skin
Weight Management: Protein helps you feel full and satisfied, which can aid in weight loss or weight maintenance by reducing cravings and overeating.
Metabolism: Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting protein, which can help with weight management.
Immune Function: Protein plays a vital role in the immune system, helping to build antibodies and fight infections.
Hair, Skin, and Nail Health: Protein is essential for the growth and repair of tissues, including those in your hair, skin, and nails.
My Greens Consumption Hack:
Spinach: add spinach to ANY/EVERYTHING as an ingredient or a side
Raw Broccoli: replace chips with broccoli florets for dips
5) LISS CARDIO OVER HIIT CARDIO
IF YOU ONLY DO ONE TYPE OF WORKOUT IN COLLEGE—THE STAIRMASTER IS YOUR BEST FRIEND!!! (30+ mins around Levels 6-8)
Muscle Sparing: HIIT cardio can sometimes lead to muscle breakdown, especially if done too frequently or intensely. LISS cardio, on the other hand, is less likely to cause muscle breakdown, making it a better choice for preserving muscle mass
Better recovery between workouts
Negative Effects of Excessive HIIT:
Leads to consistently high cortisol (a whole set of issues leading to digestive issues, weight gain, fatigue, metabolism, and more)
Can disrupt sleep and lead to burnout & injury
6) NEVER GO MORE THAN THREE DAYS W/O MOVEMENT
Movement > Exercise: If you can focus on just moving for 10 minutes, that movement can be the catalyst that changes your entire day & decisions
Consistency Counts: Having an off day limit promotes regular exercise and establishes a routine for lasting fitness habits
Allows (weekend) off days without running the risk of disrupting your routine and “slacking” feeling
7) TAKE DIGESTION & IMMUNITY SUPPLEMENTS DAILY
Preventative Measures: Supplements fill nutritional gaps, supporting digestion and boosting immunity
Busy Schedules: College life often means irregular eating patterns and stress, which can impact digestion and weaken immunity
Campus Dining: Limited food options/dining hall meals often lack essential nutrients for gut health and immune support
Balancing School, Social, and Self: Late nights, social schedules, and academics can disrupt all sorts of sleep and body stress patterns which affect gut health and immunity.
8) MAXIMIZE YOUR BRIEF SCHEDULE BREAKS
One of the best ways to maximize short breaks either in between, before, or after classes is to hit the gym/exercise for the time in between
Make the most of campus facilities, including school buildings (stairwells) and walking paths
If I only have 30 minutes, I’ll walk to the Rec and get on the stairmaster for 30 minutes and use body wipes to cleanse post-workout before classes
9) AVOID THE ELEVATOR, CLOSE PARKING, & EASY OUTS
Get as many steps in as possible!!!!!
Park at the further end of parking lots (more steps and guaranteed parking)
Never take the elevator, only the stairs
Walk to class as opposed to buses or cars
Cook what you can vs. take out food
Choose the active option over the sedentary
