This week will be the last week of classes until next semester so make sure you come!

Monday at 5:30 p.m. Cardio / Tabata + abs
Tuesday at 5:30pm strength training + intervals
Wednesday at 5:30pm boot camp
Thursday at 5:30 p.m. plyo + strength

Weight Gain in College
You guys have probably all heard of the freshmen 15; some of you may even be experiencing it right now.  You're not alone; one in every four college freshmen gains about 10-15 pounds during their first semester. 

College is a whole new experience for most of you; No one is cooking you meals or telling you what to eat, your no longer playing high school sports, you're staying up later which also means late night snacking.  Your sleeping in later and barley making it to class on time which means there is no time for breakfast in the morning

There are a whole slew of things that contribute to the freshmen 15 but there are also a lot of things you can do to prevent yourself from gaining the weight.

1. Be more physically active- Join my class or any other fitness class (but mine is free so it is better than most!) Park your car far away from wherever you are going and make yourself walk a little more.

2. Eat breakfast- breakfast helps to start your metabolism in the morning and decreases overeating later that night.

3. Get more sleep- less than six hours of sleep a night causes your hormone level to change that controls appetite, cravings, and metabolism.

4. Make smart eating choices- feel your fridge with healthy snacks such as string cheese, fruits, vegetables, whole grain crackers, and oatmeal.  These foods can help you feel full for longer periods of time. Plus they provide your body with vitamins and minerals that help with immune function.

5. Drink low-calorie beverages- skip out on the soda pop and drink more water, low-fat milk, and unsweetened teas and coffees.

6. Watch your portion sizes- if you eat in the dining hall, it is really easy to over eat.  Start with filling half of your plate with fruits and veggies then fill 1/4 of your plate with lean proteins (chicken, turkey, fish, beans, nuts), and the other 1/4 with carbohydrates (potatoes, corns, bread, rice, noodles). Wait 15 minutes before filling up your plate again.

If you would like additional help with this... let me know!

See you guys Monday!