During the school year, eating well and exercising can feel like a real challenge. Going out with friends or sleeping in late is often so much more appealing than dragging yourself to the gym, and at 2:00 a.m. after hours of reading, that bag of chocolate chip cookies is just…so…tempting!

We’ve all heard that we should try to avoid the dreaded “Freshman Fifteen” (which is actually more like the “Freshman Seven”), but there are other important benefits to maintaining a good nutrition and exercise routine. The better you treat your body, the better you will feel. The better you feel, the more successful you’ll be in school and the more energy you’ll have for the really fun stuff. Read on to learn how you can use the latest discoveries in health and fitness to stay healthy, happy, and motivated this school year.

1.     Cut down on time at the gym with interval workouts.

Intervals have long been an important part of many exercise routines. But a new study has shown that intense interval workouts may be just as effective as time-consuming endurance training. The study divided its subjects, healthy college students, into two groups. One group rode a stationary bike at a sustained pace for 90 to 120 minutes three times per week. The other group pedaled as hard as they could for 20 to 30 seconds, with short breaks in between, for a total of about six minutes of intense riding per day. The result? The students who rode intervals showed just a much of an increase in their endurance as the students who did sustained training, and showed the same molecular indicators of increased fitness in their muscles. Read More »

The sun is shining, the breeze is warm and Spring is in full swing. Who wants to waste such a beautiful day slaving away on a treadmill indoors? Research shows that sharing your sweat session with Mother Nature decreases your stress levels and ups your calorie burn due to the varied terrain and fluctuating temperatures. It’s time to lace up your Nikes and head to the nearest park.

-Your cardio doesn’t have to be boring when you’re hoofing it under the sun. After a quick warm-up, try jogging backwards. Experts say it burns a fifth more calories and improves your balance by engaging your core. Afraid of looking silly? Don’t be.  All anyone will think would be, “Hey! She knows something I don’t!”

-Now, let’s build our endurance. Find some stairs and sprint from the bottom to the top without stopping or skipping steps. Walk back down and finish up with 4 more sets. Just like having a Stairmaster outdoors, this exercise will increase your heart and lung capacity while building killer legs for those adorable minis.

-How about you pull your forgotten roller blades out of the back of your closet and lace them up? While also a great cardio workout, rollerblading tones your inner and outer thighs along with your beautiful booty. To torch about 450 calories in 30 minutes, alternate one minute of tucked, speed skating with one minute of upright, relaxed skating. Be sure to wear your knee and elbow pads! I hear scrapes and bruises are out this season. Read More »