by Dorothy Etra

     With no one reminding you to eat your vegetables, it is no wonder why students gain the daunting and presaged freshmen fifteen. When faced with multiple cafeterias lined with sweets, students often hurry to fill up their plates with treats from the desert tables instead of reaching for the more healthy options. However, the availability of sugar coated goodies is not the only thing driving freshman up on the scales, another key factor is meal times. Often breakfast is served between the hours of 8 and 11 am, usually before a lot of students wake up let alone start thinking about their morning meal. As a result, students resort to carb loaded waffles or muffins that they grab in their dorm rooms. Although most students make it to dinner, late night studying allows for a fourth meal around midnight usually consisting of pizza or whatever local take out restaurant is still willing to deliver. Stefanie Baum, freshman at Stern College noted that “although she tried to watch her weight, a lot of snacking at night made it hard to find a balance.” On the other hand, Emanuel Yekutiel freshman at Williams stated, “it was really easy for me to maintain my weight because my dining hall has so many gourmet options.” Furthermore, foul tasting food can cause students to steer away from foods, which would top a nutritionist’s eating guide. Katie Olderman, freshaman at Pitzer said, “I don’t really like the food so I usually eat pasta and lots of bread.”

Now let’s say your about to enter college or are a current student and do not want to fall into this trap. Easy, pick a place, try your dorm room, where you can devote a few minutes a day to staying in shape. Try these simple exercises and your ready to keep off those freshmen fifteen and may even lose a little more!

With the following exercises start with 2 to 3 sets and specified repetitions. Work through exercises in a circuit.

SQUATS- works legs-complete 10-15 reps

Stand with your feet hips distance apart with a chair behind you, put your bottom backwards as if you were going to sit down, but just touch your bottom down on the chair and stand right back up. When sitting down try to keep the majority of the weight into your heels and push through them to stand back up.  

Chair Dips -works arms, specifically triceps-10-15 reps

Sit on the edge of a chair, place your palms on the edge of the chair with fingers pointed forward, elbow straight back (make sure not to flair elbows out to the side), place your feet flat on the floor and move your bottom off of the chair. Keep it close to chair and lower your body down slowly by bending at your elbows, push yourself back up to straight arms by pushing through your hands.

Push ups-works chest and arms and core-10-15 reps

Place your hands on the ground a little wider than shoulder with apart at chest level, keep your body off the ground, only toes and hands touching.  Start with your arms straight; keep your abs in tight, and your body level so as not to let your hips sag or your butt stick up. Slowly lower yourself to the ground and push back up to starting position. If these are too challenging on your toes, place your knees on the ground to

modify.

Step Ups-works legs 10-15 reps each leg

Stand in front of the chair or bench(if chair to high, find a lower surface) step up onto the chair and balance on 1 leg, raising your opposite knee to mid abdominal level and keep your chest up and shoulder back, abs held in tight.  Step back down and alternate legs.  

Crunches-abdominals 20-30 reps

Lay on the ground with your feet flat on the ground, hands behind your head-keeping your chin tucked, raise your shoulder blades off the ground while engaging you’re abs and lower down slowly.