How to Avoid the Freshman 15

There are many changes that happen during the first year of college that can affect your eating and exercise habits. For example, eating your meals in an all-you-can-eat dining hall with friends is very different from eating meals at home with your family. Also, many people who played sports in high school don’t play sports in college, so they don’t have exercise built into their day. Although these changes may take some getting used to, it doesn't mean that they have to result in weight gain.

How can I maintain a healthy weight when I am in college?

Weight maintenance involves making healthy, nutritious food choices, eating proper portions, and getting enough exercise. Follow these tips to help you maintain your weight during college:

• Eat nutritious snacks. Stock your room with healthy snacks such as string cheese, baby carrots, hummus, yogurt, light popcorn, canned tuna fish, granola bars, and nuts. It's okay to eat junk food occasionally, but cut back on chips, soda, and sweets. Try bringing fruit back from the dining hall to eat later.
• Choose healthy options. Since you will probably be eating most of your meals in the dining hall, try to get in the habit of choosing healthy options and eating balanced meals. Pass on foods that are fried, and/or made with lots of added fats, sugar, and salt. Look for plant-based or lean proteins and choose whole grains such as whole wheat bread, brown rice, and whole wheat pasta. Be sure to eat fruits and vegetables at every meal. Half of your plate should be filled with vegetables and/or fruit.
• Eat when you are hungry and stop when you are full. All-you-can-eat dining halls can contribute to overeating. Be conscious of how much you are eating (not just what you are eating) and eat until you are comfortably full, but not stuffed. Even if the cafeteria is serving lots of your favorite foods, try to stick with one entrée. You can always choose something different next time.
• Make mindful decisions when eating late at night. It is okay to eat a small snack at night if you are hungry, but eating late night meals when you aren’t really hungry can lead to weight gain.
• Be active. Even though you don’t have gym class or afterschool practice anymore doesn’t mean you can't be physically active. Find ways to fit physical activity such as walking, biking, dancing, or playing sports, into your schedule. Consider making a gym date or sign up for an intramural sport. Find a friend who shares your goal of wanting to stay in shape and make plans to workout or go for a walk/run together. Not only will it keep you fit, but you’ll also build new friendships. Being active will give you more energy and will also help you deal with stress.
• Think before you drink. Alcoholic beverages contain lots of calories. Drinking alcohol can also lead to loss of judgment, which may also cause some people to over-eat late at night. Students who drink alcohol regularly during college should expect to gain weight. With that in mind, it’s important not to cut back on food during the day to compensate for the calories you're taking in from alcohol.

How to Eliminate Lower Belly Bulge

Step 1: It's time to make a change! Lower belly pooch (especially in women) is a toughie and lifestyle change may be in order. Start drinking more water and begin a moderate cardio routine. You can't spot reduce fat, so you're going to have to lose overall bodyfat in order to pinpoint that pooch. (Goal: 30 minutes of moderate cardio (walking, jogging, eliptical) five days a week).

Step 2: Toning it up! Concentrate on exercises that engage the lower abs first. Basically, work from the bottom up. Hanging in a pull up position and pulling your knees to your chest is a good one...or lying on your back with a swiss ball between your feet and, while keeping your legs straight, lift the ball toward the ceiling.

Step 3: Stick to it! It takes 3 weeks or 21 days to form a habit...when it comes to your pooch YOU WILL SEE RESULTS IN JUST THREE WEEKS! But max results won't show for 6 to 8 weeks. If you're making a lifestyle change, and you stick to a healthy routine, you will simply be 'maintaining' after that.

Here are some links to youtube videos that will help you tone those lower abs!

Lower Belly Workout- Hip Lift

Lower Belly Workout- Double Crunch

Lower Belly Workout- Flutter Possition

(For more videos, go to Youtube and type in Lower Ab Workouts, Lower Belly Workout, ect.)

Tips for Eating Healthy on Vacation

Summertime means vacation time, and along with vacation comes delicious food at every corner. It's hard to eat healthy when your mindset is on vacation mode, so how can you prevent gaining those unwanted pounds before you even get back home? Follow these smart eating tips to help you stay healthy on your vacation.

• Breakfast: is the most important meal of the day and should not be skipped! If your hotel has a continental breakfast, choose wisely! Stay away from bagles, pasteries, and donughts. Instead, choose fresh fruit or fiber rich cereal. If you are on your own for breakfast, avoid fast food breakfasts like McDonals or Burger King and quickly run to the market to get fresh fruit or granola.
• Eating out, not pigging out: Almost every restaurant has healthy options to choose from, however don't be fooled! Stay away from anything fried, and choose a dish that is grilled or broiled. Portion sizes are imporant to be aware of as well. Just because you still have food left on your plate, doesn't mean you have to finish it all! Lastly, sharing meals is a great way to save money and cut down on big portions.
• Tasty treats: There will be times when you are presented with treats throughout the day and it is your decision whether to pass them up or not. It's okay to indulge occasionally, just make sure to limit your treats to once a day.

Eating healthy on vacation is easy to do if you keep these healthy eating tips in mind. Remember, its okay to indulge now and then, if you make healthy decisions the rest of the time!

Eat Smart!

Being healthy begins with learning how to eat smart! Learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory, and stabilizing your mood. These tips will help you expand your range of healthy food choices, and learn how to plan ahead to create and maintain a satisfying, healthy diet.

1) Take small steps. Approach your new diet in small manageable steps as opposed to a drastic change. By making small steps to your diet, like baking food instead of frying it or switching from butter to olive oil when cooking will greaten your chances of successfully transitioning to a healthier eating style.

2) Moderation is key. Despite what certain diets have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. By reducing portion sizes or not eating certain pleasure foods as often, eventually you will find yourself craving them less or thinking of them only as occasional indulgences. Visual cues can help with portion sizes as well. Use smaller plates or cut measurements in half when cooking from a recipe.

3) It’s not just what you eat, it’s how you eat. It is important to slow down and think about food as nourishment rather than just something to gulp down. Listen to your body. Ask yourself, “Am I really hungry?” It may be hard, but try to stop eating before you feel full. Eat slowly so you can appreciate the food. Also, eating a healthy breakfast can jumpstart your metabolism and eating small, healthy meals throughout the day can keep your energy up and metabolism going.

Remember, eating healthy is the first start to improving your overall lifestyle! When you start by changing your diet, you then become motivated to begin changing all aspects of your life to a much healthier one!

Tips for a Healthy Thanksgiving!

Everyone associates Thanksgiving Day with food and family, but this year why not make it a healthier holiday. Change is good; a lifestyle change is even better. Even if you are not doing the cooking, you still can eat healthier and make this Thanksgiving the best ever. There is no reason to overstuff yourself and lay around after dinner watching football. You don’t have to deprive yourself of all the goodies served at the annual feast; it just means that with a few changes you can have a healthier holiday season.

Follow the simple steps below and enjoy a Healthier and Fit Thanksgiving.

1.) Eat a healthy breakfast. Oatmeal with blueberries (fresh or frozen) and almonds, Agave syrup if you need a sweetener, skim milk, coffee or tea.

2.) Take a walk. Get your body moving.

3.) If dinner will be late in the day, be sure to eat a light lunch. Don’t starve yourself waiting for dinner. Keep your metabolism burning.

4.) Use a smaller plate at dinner. A salad plate holds less than a dinner plate and you will be less likely to overeat.

5.) Do not let your foods touch on the plate. Smaller portions allow you to enjoy a little bit of everything without overeating.

6.) Quarter the pieces of pie and don’t pile whipped cream on top.

7.) Limit yourself to two glasses of wine at dinner.

8.) Drink water. It will help fill you up.

9.) Take another walk after dinner. Get your family members or friends moving instead of just sitting on a sofa. You can still talk, enjoy each other and the holiday while you work off that wonderful holiday dinner.

Healthy Thanksgiving tips from Pat McFerren, Personal Trainer and Instructor at Steel Fitness in Bethlehem.

Give Your Muscles Rest

When a muscle is forced to respond to any type of resistance, an increase of blood flow to your muscles is developed. Strength trainers call this “the pump”. What you are actually doing to the muscles when strength training is creating small tears in your muscle fibers. If proper rest is achieved before breaking down your muscle fibers again, progress and GROWTH are the results.

I strongly recommend that you split your strength training and cardio or group exercise workouts on separate days which will help you achieve maximum results. Your muscles will thank you and lean muscle mass will be created much faster.

By Mike Kramer, General Manager of Steel Fitness, Bethlehem, PA

Jump Start Your Workouts

If you find yourself reaching a workout plateau, I recommend switching things up. Take home with you a copy of the aerobics schedule and pick three group fitness classes that you have never participated in. Make a commitment to attend all three classes.

Group fitness classes are the most effective way that a member can learn new exercises, meet people and have something to look forward to each week in addition to your routine workout.

If you want to commit to a healthy lifestyle, be sure that you are utilizing all resources that are surrounding you at the health club.

By: Mike Kramer, General Manager of Steel Fitness, Bethlehem, PA