HEALTHY LIVING

Temple UniversityRussell Conwell Learning CenterOffice of Senior Vice Provost for Undergraduate Studies

The Freshman 15 is a term that many students fear as they enter college.

When students start college, there are a lot of changes in their life all at once, including: a new routine, classes, people to meet, places to eat, foods to choose from, and often times, eating on the run

While a fi fteen pound weight gain is not the normal, there are some key tips to think about if you are trying to prevent weight gain or get back on track if you have gained weight during the transition into college life

Not all people gain the freshman 15 if they maintain a healthy diet

Text taken f rom www.temple.edu/nutr i t ion_f reshman_15

THE “FRESHMAN 15”

What contributes to the Freshman 15….1. Exposure to a large variety of food can make healthy eating diffi cult2. One may feel stress from exams, work, and relationships3. Portion control can be diffi cult4. Late night study hours can lead to late-night snacking

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STRESSING THE “FRESHMAN 15”

The college experience involves eating on the run and a fair amount of dining out – below are some suggestions on how to beat the “Freshmen 15”1. Order a half portion, kid size meal, or from the lunch menu

2. Cut the meal in half before you start eating, and take the rest home in a doggie bag or box

3. Look for meals that say low in fat, heart healthy, or healthy choice

4. Less healthy food choices can be balanced with more healthy ones

Tex t t aken f rom www. tem p le .ed u /n u t r i t i on _d in in g _ou t

SMART DINING

Portion out food before eating and put the rest away.  Out of sight and out of mind

Buy smaller bags of snack food, candy and other desserts

When the food is served, look at the amount, and decide how much of it would be healthy to eat in one sitting, and get the rest wrapped up to go

Remember to listen to your body, monitor how hungry and how full you are feeling as you eat.

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BE AWARE OF PORTION SIZE

Salty and Crunchy Dry cereal or Pretzels Baked tortilla chips or

Trail mixSalty and Chewy or Smooth Low-fat Cottage

cheese (with fruit) or String cheese

Tuna, hummus or quesadilla

Sweet/Chewy or Smooth Frozen grapes or

bananas or Frozen fruit bars

Dried fruit, raisins, water-ice, or instant oatmeal packets

Cold/Hot Foods and Drinks Water, skin milk,

unsweetened juices Tea, broth, hot cocoa,

tortilla w/ melted cheese

HEALTHY SNACKING

Text taken from www.temple.edu/nutrition_snacking.html

Exercise is something that is very important to your health. It shapes your body and burns calories

Five important aspects of exercise:1. Agility: refers to speed and is one thing that is

improved when you exercise

2. Endurance: how long you can last while doing an activity

3. Fitness: workout daily to stay healthy

4. Flexibility: how flexible you are, if you are able to bend and move in diff erent ways

5. Strength: how strong your muscles are

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EXERCISE

TYPICAL WORKOUT PLAN

Week 1 Week 2 Week 3 Week 4 Week 5

Exercise 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps Varies 3 sets x 8 reps

Leg extension 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Step ups 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Hamstring curl 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Lunges 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Leg press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Calf raises 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Leg plyo circuit 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 10 reps 1 set x 10 reps

Bench press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Dumbell (flys) 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Overhead press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Upright row 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Front /side raise 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Bicep curls 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Tricep pulldowns 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Always eat a nutritious breakfast

Eat a variety of healthy foods

Get moving… don’t be a couch potato

Participate in activities you enjoy

Text taken f rom www. l ibrary. th inkquest .org

Include whole grains and fiber in your diet

Drink plenty of water

Include others in your activities such as pets or friends

Most of all have fun!

FINAL TIPS

STAY HEALTHY!!!!!