The 10 Commandments of College Fitness

The common phrase we hear before we enter our college careers is to "watch that weight" and to "beware of those beer belly's". Staying in shape can be a difficult thing to do when your outside of your comfort zone and furthermore changing your daily routine in a new place with new people. With the help of Quinnipiac University's very own athletic trainer Adam Pallone we have come up with 10 helpful tips on how to stay in shape and keep that weight off through-out your college years!

Tip 1: STRETCH I know its sometimes hard to find the time to exercise with your busy schedules but this exercise you can do right in your dorm room even inbetween classes. It sounds silly but stretching is a very important and quick thing to do as a means of working out (especially before an intense work- out). Pallone says "Any type of stretching will benefit you - taking 5 minutes will enhance your althetic performance". Stretching not only helps you athletically but releaves stress and tension in the body.

Quick Stretch Gluteus Maximus and Thigh: Put your pressue on your left leg as you stretch your right leg back. Lengthen your back and place your hands on your left leg. Feel the stretch as you lengthen your right leg - now switch.

Tip 2: NO LATE NIGHT EATING. I know being on campus and staying up late can make late night food consumption almost inevitable but if you can... avoid eating 3 hours before bedtime. Late night munchies remain in your stomach and get stored in the body resulting in weight gain and possible sickness. Pallone says "Late night eating is not a good thing but on campus I know its hard, if your going to do it try to eat something healthy or something low in saturated fats and nothing high in sugar".

Late Night Snack Option: Pita chips dipped in hummus

Here's a link to a healthy roasted red pepper hummus recipe! Enjoy...
http://www.amihungry.com/hummus-recipe.sht

Tip 3: Find Alternative Ways to Exercise. Getting to the gym can be a hastle but there are many other ways to get your exercise in other than trucking to the gymnasium. For example take the stairs instead of the elevator, this can burn calories and also get you to your destination. Walk to class or work instead of driving - this is a fun way to switch up your daily routine while burning some cals! I know we all like to park our cars close to the entereance of wherever we're going but sometimes take the farther spot and walk, enjoy the scenery. Pallone says "even walking is great for you! 60 minutes a day of any type of exercise can make a difference".

Tip 4: Switch up your exercise machine. There are days where all we want to do is run our little hearts away - if so the treadmill is your answer! This machine effectively burns tons of calories while giving you an intense work-out. If you want to get a great work-out just a little less intense choose the eleptical and if you would like a little less of a work-out choose the bike. Its a good idea to switch up your machinery and the intesity of your work-out A. So you don't get bored and B. to give our muscles a break. Pallone says "if you have an injury do not run, it has the most impact on your knees, hips and back - walking is your best bet"

Tip 5: Make Healthier Choices: I know we've heard this statement over and over but choosing the healthier option for a snack or a mean truly does make a difference. I know it can be difficult the apple never looks as good as that slice of pizza but I am sure you all have noticed after eating healthier we feel healthier. Pallone says "steer away from the pizzas and try not to always take the quick approach to a snack option like a bag of chips". Keep fresh fruits and vegetables around your kitchen and even if its just 2 times a week try the healthier option.

Here's a healthy recipe for some

Spiced Apple Bran Muffins! Enjoy...
http://www.eatingwell.com/recipes/apple_bran_muffin.html

Tip 6: Always Eat Breakfast! In college I know many of us tend to...well...sleep through breakfast but no matter what time you wake up eating something is essential. Breakfast is the most important meal of the day - it jump starts your metabolism. Pallone says "You have to eat breakfast, even a small meal to start your metabolism". Even if your in a rush grab a quick snack for the go... here are some healthy and quick breakfast options...

*Low-Fat Yogurt ( you can even add a spoonful of your favorite jelly or jam)

*Low-Fat Cheese (cottage cheese is always a nice choice)

*Whole Grains (whole grain bagel or cereal)

*Fresh Fruit or Vegetables (try them in juices - this is a quick way to "eat" on the go)

Tip 7: Try smaller meals more frequently: Some people say 3 meals a day is sufficient but to avoid snacking through-out the day try having more meals just smaller portions. Pallone says " 4-5 smaller means might be a better alternative. If you split lunch into 2 snacks for example you will still have the same calorie intake but you are spreading out the meal making you less likely to snack in between".

Tip 8: Don't Get Obsessive! Its one thing to be health concious and another to become health obsessed. It's ok to indulge once in a while. If you become fixated on what you eat you will most likely eat worse - in this case "you want what you can't have" is 100 percent accurate. If you want chocolate, have it, just not a pound of it. Eat until you feel satisfied!

Helpful Tip!

Try Dark Chocolate - it lowers high blood pressure.

Tip 9: Stay Hydrated! Mama always said to drink tons of water, and she was right! Staying hydrated keeps your metabolism heightened and helps to prevent hunger cravings. Water helps to clean out your system and keep you healthy its reccomended to have 8 glasses or more of water per day. Keep a water bottle on you!

Tip 10: Keep up with your vitamin intake. Vitamins are an essential part of staying healthy. In college its sometimes hard to gain all the nutrients we should be but if possible it is very important in maintaining a healthy body and mind. Vitamin B Complex helps regulate your nervous system and as college students stress is definitely a part of our lives. You can obtain B-12 in eggs, bread, and whole grain cereals. Another essential vitamin is vitamin D which helps to strengthen your bones - try to get at least 15 minutes of sun every day to obtain the reccomended amount.

Last Thoughts - I leave you with this...