Seasonal depression is very, very real. For once I am not joking.

The cold creeps in and consumes us all with ABC Family 25 days of Christmas marathons and home delivery. Social lives are forgone at the risk of wearing open-toed heels in thirty-degree weather.

Although watching The Grinch fifteen times in one week does sound fun, I’m here to remind you that while you’re in college you’re obliged to solider through the blizzards and natural disasters and drink.

Here are eight good reasons why you shouldn’t stay in this winter…

initiating the gallery...

By now, January 1^st, 2011 seems like a century ago. I mean, just think about how much has happened – good and bad – in the last five months.  Do you remember those little resolutions you made way back when? You know, when you were feeling optimistic and empowered and you were ready to change your life in 2011? Yeah, you probably gave up on them a long time ago.

And I’m here to get you back on track.

Now, I’m not talking about the resolutions like, “I promise to never drunk text my ex ever again.” Ladies, I’m not some magician here! (And really, who thought that was going to happen? Come on – get realistic!) I’m talking about the first month when you were able to get yourself out of bed at 7 AM, head to spin class and arrive in your Political Science class feeling like a super star. Remember all of that excitement and motivation you had? Where did that go?

If you stopped working out or leading a healthier lifestyle, ask yourself why. Did you get too busy? Did the routine bore you? Pinpoint the exact moment when you stopped sticking to your resolutions and then make a change for the better.

When it comes to fitness resolutions, it’s hard to stick to every little detail. There are days when you may feel tired, a date comes up, or you find any excuse (“Judge Judy is on!”) to justify yourself. But that’s only hindering you, and while it may seem easier to just give up sometimes, sticking to a plan to reach your goal isn’t as hard as you think.

To get the results you want, stop thinking about the “why nots” and start thinking about the “whys.” For example, tell me why you would want to push yourself to do an extra set of planks. It’s just an extra 30 seconds and comes with some amazing long-term benefits: you’re building stamina, discipline and, most obviously, a sexy six pack! Does it hurt when you’re doing it? Sure. Would you rather be lying on the floor polishing off a row of Oreo’s? Probably, but focus on the positive and you’ll remember why you set this goal in the first place.

One other easy thing to do is change your mindset. Look, you don’t have to hit the gym for 2 hours at a time or run a 10k every time you lace up your sneakers. All you have to do is start somewhere, give it 100% and finish strong. Even if you’re working out for a mere 20 minutes, make it the best 20 minutes ever. At the end of the day, 20 minutes is way less daunting and way more beneficial than doing nothing at all.

Stuck in a rut? Check out my workouts here!

If you want to get back on track, just start with a game plan and a strong mind and you’ll be on your way. We’ve got another 7 months of 2011; that’s plenty of time to res-set and reach our goals.

OK, time to sound off! What fitness resolutions did you set? Have you stuck with them? Most importantly, give me your whys! What is it that motivates you to stay fit and maintain a healthy lifestyle? I want to know (and we all need a little reminder)!

Snooki’s writing a book, but who is going to read it?

8 essential vitamins for us ladies.

Maaajor cuteness at TJ Maxx/Marshall’s right now!

When your mom wants to be cool….. (AKA, Dina Lohan Syndrome)

Shia Labeouf’s got beef with who?!

5 steps to being a sexier new you!

Kanye kicked ASS on SNL this weekend!

Are you a working student? Here’s some motivation to keep on keepin’ on.

But just because some things never go right, there is one thing in your life that is 100% up to you: your health.

Oftentimes, life feels so out of your control that you may begin to give up, which usually ends with a pint of ice cream, binge eating your way through the fridge or forgoing the gym altogether in favor of trashy reality TV in bed. Well, I am here to tell you to STOP. Just because something else didn’t work out the way you wanted it to does not mean you should let your diet, body and health go out the window as well.

Easier said than done, I know, but next time you’re thinking of kicking your feet up with a large pizza instead of going for a jog, run a few of these motivating factors through that head of yours. Better yet, print this out and tape it on your mini-fridge. Bye bye, excuses!

1. Make him do a double take.
They say success is the best revenge, especially when it comes to that one guy. You have to admit that nothing will feel better than walking by him looking fitter than fit. OK, so you shouldn’t be working out for anyone else but yourself, but trust me on this: seeing that look of pain and regret on his face (or a look of awe and desire on someone else’s) is 110% all about you.

2. Stay in shape.
Duh, the whole point of exercising is to stay in shape, but it couldn’t be more important than in college. To say we don’t lead the healthiest lives is like saying that Pauly D sorta likes hair gel. Read: biggest understatement of the year. Between the snacking, the drinking, the late nights, etc., we need to get the exercise in whenever we can to combat our poor choices and stay as fit and healthy as possible. That could be something as easy as taking the stairs wherever you go (which, you’ll see, isn’t quite as easy for everyone) or hopping on a Spin bike a few days a week.

3. Fitting into your skinny jeans.
Regardless of our body shape, nothing feels better than effortlessly pulling up that denim and zipping it up. Oh what was that? It feels a little loose? NICE.

4. You don’t want to acquire any of the health related risks that come with obesity.
It’s already a lot of work to try to get an appointment with the doc, but trying to schedule follow ups because of Type 2 Diabetes doesn’t exactly make you feel in control of your life. If you can prevent any health problems by simply watching your diet and being active every day, then do it. I mean, why wouldn’t you? Think of it like this: if you can find an hour to Facebook stalk your crush, then you can find an hour to run/bike/gym. (And really, with iPhones and Droids and Blackberries, you can FB stalk him FROM the gym.)

5. To see yourself smiling back
Sure, all of these superficial things are great, but the best feeling in the world is looking at your reflection in the mirror and being happy. Once you can look at yourself and think, “Wow, I love the way I look and feel,” then others will look at you and think the same way. You show off to the world what you feel in your heart and it all starts with good health, a balanced lifestyle and a positive attitude.

There are so many things that could go wrong in a day. You could wake up 3 hours late for class and miss a midterm or the heel of your favorite pumps could break off. (Editor’s Note: Or you could go out for the night and somehow lose one pump on the way home….) One thing that you can always be in control of is the food you put in your body and the workout regimen you follow. Our bodies are temples so we have to remember, no matter what, to treat them with the respect they deserve.

Even when nothing else is going our way.

Tell me, CollegeCandy readers: what gets you motivated?

Don’t get me wrong, I’m exercise’s #1 fan (not really, but I tell myself that trick me into doing it every day). It makes you healthier, happier and hotter. But as my fellow CC gals know, it’s summer time-and that comes with certain duties as a college student. Let’s not kid ourselves here, sometimes day drinking just takes precedence over willpower or dietary discretion- and I don’t know about you guys but I’m still coasting on what’s left of my Spring Break bod.

But alas! Three months fly by too fast, and before we know it, we’re back at school sweet school. And if there’s one goal college women can agree on, it’s that we want to look fierce during welcome week. So put down the margarita and get ready to turn heads on the first day of classes by giving yourself a summer fitness challenge!

First things first: Weigh yourself and figure out your BMI. Set a realistic goal weight and BMI for you to reach by move in day/welcome week/ your first day of classes. Next, determine how many calories you need to eat and burn in order to reach your goal-here’s your secret weapon. The only way to lose weight – the right way – is to burn more calories than you’re eating. To find out how many calories are in whatever food I’m eating (fresh fruit doesn’t have nutrition labels, much to my annoyance) I like to use Calorie King. It has virtually every food’s nutrition facts, along with graphs that show you what percentage of the food is fat, protein, carbs, etc., so it’s easy to make sure you’re getting the right amount of each at every meal. And it tells you exactly how many minutes of various exercises like biking, jogging and rowing it will take to burn those calories off. One warning though, after a moment of weakness I broke down and got Moe’s – seeing how many hours (yes, hours) it would take to completely burn off those calories was slightly traumatic.  I’ll never look at a burrito the same way again.

And speaking of shocking realizations… Losing weight this summer will be so much easier if you actually know what you’re putting in your body, and how much of it you actually need. The best way to keep track of what you’re eating – and how much of it – is by keeping a food journal. It forces you to realize everything that you’re eating, and being brutally honest with yourself (see aforementioned burrito) makes you want to eat healthy. It also helps to keep an exercise journal. I hate seeing a blank day on mine, or even the days when I know I could have done better. Seeing everything in black and white is definitely a huge motivation and there are easy online tools that make it easier to do every day. So let’s talk…

Motivation: Saying you’re going to get in sick shape this summer and actually doing it are two different things. In most cases (well, at least in mine), the biggest problem is motivation. At the end of the day, only you can decide if you’re going to put down that cookie or go the extra 10 minutes on the Stairmaster. Unless you enlist a partner in weight loss, that is. Your partner can be your sibling, boyfriend or best friend, as long as they make the same commitment to summer fitness that you’re making. Find a partner, and you’ve got yourself a fitness challenge!

Schedule workouts for the week ahead of time and write them down, put them in your Blackberry, Google calendar, whatever – just make sure you’ve got a visual, concrete schedule of your workouts. These now function as “dates”. You wouldn’t want to blow off your partner (or have them blow you off), so there’ll be a voice of reason when one of you just doesn’t feel like hitting the gym.

Once you’re actually working up a sweat, decide on fun challenges you can compete in. Think you can kick your bff’s ass at a 10 minute mile? Bet your next pedicure on it. Think you can lap your baby bro in freestyle? Put a week’s worth of dishwashing duty on the line. And if you know you can out-crunch your man, for Pete’s sake bet sexual favors on it!

Finally…

Keep your hot streak going! You’ll feel damn good back-to-school shopping and sauntering around campus come September, but don’t let your summer’s hard work go to waste. Keep in mind the eating habits you developed over the summer. It’s important not to think of healthy eating as a “diet.” Being nutritious should be a lifestyle. Yes, you will occasionally mess up and go to Taco Bell after a long night of flip cup (and flip cup itself isn’t all that great for you, supposedly), but that doesn’t mean you should spiral into the deep abyss of terrible food all the time.

Same goes for the gym. After 3 months of reaping the benefits of daily cardio, your body will most likely be hooked on all those post-gym endorphins. But don’t let the stress of school keep you away from working out. Even if you’re swamped with papers and exam studying, make time to work out. Just 30 minutes of stress relief will be infinitely better than the hour you’ll inevitably spend procrastinating on Facebook. Maintaining the same eating and exercise habits that you practiced all summer will help you stay healthy – and hot – long into the fall semester.

An old proverb reads, “It is unpleasant to go alone, even to be drowned.”

So true! Especially when you are diving head first into a workout regimen at the gym. But does having a gal pal at your side boost your productivity or slow you down with bad energy? Read on to find out!

Pro: I was well aware of my college’s hip fitness center, but I avoided it like the adjacent Dunkin’ Donuts during my first week there. While I was a freak about exercising every day at home, I had never worked out in a public place. What if I used the equipment the wrong way? What if my gym clothes were too tacky? I couldn’t have everyone laughing at me from the get-go.  It took a girl I met during orientation — we’ll call her “Kayla.” One night she asked quite out-of-the-blue, “There’s an ab toning class at 7:00 AM tomorrow in the gym, want to go?” Her lack of vanity made me ashamed of myself. I went to class the next morning and went nearly every day from there on out. A girlfriend may be just what it takes to help you let go of gym anxiety.

Con: The same girl who got me into the gym eventually ditched me.  Kayla was out of shape and unhappy with her body. After she came to realize I was a health freak, she was convinced I was her answer to get the results she wanted. I certainly didn’t mind — I love sharing the knowledge I’ve learned to whoever wants it. But eventually the novelty wore off for Kayla. I found myself in our 7am abs class alone. I kept up my habits anyway. While a friend may help you get your butt in the gym, it’s not unlikely that you’ll end up finding yourself there alone. It may prove difficult for you or your buddy to sustain the same exercise regimen and one of you may quickly lose interest. If that happens to be you, find a new gym buddy with goals and a schedule similar to your own. If it’s your gym friend, like mine, who stops showing up, just keep on keepin’ on. You don’t need her to reach your goals.

Pro: I don’t even mean this from a competitive standpoint, but having someone next to you at the gym will make you exercise better, harder, and longer. When I used to run on the treadmill, the miles always ticked away faster when someone was running with me. It’s just more stimulating to the mind. Doing yoga or another studio type of exercise with a girlfriend is especially beneficial, too, as you can help each other out with moves and poses.

Con: Depending on having someone to go to the gym with might actually discourage you from working out! If you only feel comfortable when Suzanne or Debra is with you, you might find yourself skipping workouts when their schedules keep them from joining you. It’s my mantra that you should maintain a healthy lifestyle for yourself, which means it shouldn’t matter who is at the gym with you. If I waited for all of my friends’ schedules to synch up, I’d probably still be waiting to go exercising.

Pro: I’ve limited my discussion almost exclusively to girlfriends, but gyms are certainly co-ed! Going to the gym with a guy friend is a perfect opportunity to bond while doing something you both like. If your exercise regimens are very different, don’t despair. He’s not going to expect you to bench press 100 pounds with him. You aren’t going to make him twist like a contortionist on a pilates ball. But no gal ever turned down an opportunity to spend time with a guy she likes, right? I wouldn’t necessarily recommend man-hunting in a gym, though.  Remember to keep your intentions pure!

Con: Competition, of course! It’s so easy to start comparing bodies, speed, and strength — even if only mentally. You may soon grow frustrated with yourself for not being as good as someone else, or you may find yourself intimidating your friends and putting them down. The most successful gym buddy partnerships generally exist between people of the same fitness level with similar interests and a positive attitude toward exercising, Big discrepancies in these areas may lead to hurt feelings and loss of friendship. Many of us go to the gym to escape from drama for awhile — don’t let it follow you into your quiet space!

Pro: Who says gym buddies have to stick to the gym? While I’m not a huge fan of running anymore, am I going to object when a few of my girlfriends get together and want to jog the Esplinade on a sunny day? Nothing like it in the world, I tell you. Use exercising with pals as another way to explore your college town.

As in every other aspect of life, a friend may be just the support you need to keep from sinking in your attempts at exercising. If you find that having another person is just an anchor around your neck, however, don’t be afraid to go it alone. Better yet, grab your iPod or Zune and get going. MP3 players are the perfect gym companions — they never stop entertaining you and they are completely judgment free. Nothing cements a friendship, though, like sweating it out together.

Finding it hard to make your health a daily priority? Can’t stick to that diet? Are you letting a day off turn into a few days? Or a few weeks? Join the club – I know I’m not jumping for joy at the thought of going to the gym either.

Take today, for example. I simply decided that I didn’t feel like sweating. I just didn’t feel that it was necessary… and I opted out of some much-needed gym time in favor of less perspiration. I guess you could say my motivation’s pretty low.

It’s not like we’re not trying. We set goals, make a plan; but after awhile that goal is hard to remember and it takes a bit more motivation than we originally thought… or more motivation than we feel we have. But that goal is important (why would you have set it in the first place?) so we must dig deep to reach it. Sometimes, real deep.

Whether your goal is to run a half-marathon, lose ten pounds, eat healthy, etc., here are some surefire ways to keep you motivated!

1.  Keep your skinny jeans in sight.
First of all, buy them. Who cares if you can’t fit into them now? You will be able to after you’ve accomplished your goal! Then hang ‘em in a place you can see them. Every day. Try them on after every workout if you really want to. Whatever your goal is, put a reminder in plain view so you have something to strive for.

2.  When and where?
Set your date with victory right now. When can you legit accomplish this goal? Be honest with yourself (you don’t want to set yourself up for failure), but don’t set that date so far off that you won’t stay on task. And write that ish down. Then make a countdown so you always know where you stand. (I love the free Countdown Widgets on my Macbook and Droid).

3.  Treat yourself.
Buy those killer heels. Get a new hair cut. Read for pleasure. Reward yourself for resisting sugar cravings for the last week or making yourself go to the gym for the last month! These little treats will keep you fresh and motivated. After all, you are making a positive change, so you want to reward yourself periodically for sticking to your plan!

4.  Gossip… about yourself
Tell ALL of your friends about your goal. Hell, try to guilt trip your friends or roommates into joining the cause too. Tell the homeless guy on the corner. Tell your cute new neighbor (maybe he’ll go running with you!) The more people know about what you’re trying to accomplish, the less you’ll want to let them all down!

5.  Don’t just say it – scribe it.
Write it down. It makes it all more real. Why are you doing this? Who are you doing this for? What will be the fabulous end result? Write it and read it daily so you’ll remember what you did and how far you’ve come.

6.  Get ready for failure.
That’s right. You already know you’re going to trip up eventually! We all do. But if you are aware of it from the start, it won’t be as devastating. When the time for a negative attitude or laziness rolls around, you’ll be prepared to deal with it because, hey, you’ve been expecting it! And after you’ve dealt with whatever it may be, you’ll be stronger and more focused on your goal!

What strategies do you use to keep yourself on track?

Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month we will be following a different CollegeCandy writer as she takes on a personal challenge. This month we’re following Norah on her quest to bring exercise into her life. Last week she climbed aboard the elliptical, what’s she up to now?

At some point this week, exercise stopped being something I had to do and started being something I wanted to do. I’m honestly not sure what changed. Maybe it was the physical pain and exhaustion I felt after Irish dancing at a pre-St. Patrick’s Day event last weekend. And then watching all my old friends performing on St. Patrick’s Day, so full of energy, making it all look so easy.

I guess I liked to think that at any time, I could just get right back into Irish dancing, that it would be just like riding a bike. But it was so much more difficult than I ever remembered.  I was frustrated with myself for letting my laziness cancel out the years of strength and endurance I built up through dancing. Whatever the cause of this new-found motivation, though, I knew I needed to take advantage of it.

The weather here has been beautiful, and Spring Break gave me a little more free time than I have back at school. So I set my sights on venturing into the great outdoors this week. Now, here’s a confession: I love Rollerblading. I know Rollerblading is something that probably should have stayed in the ’90s, but for someone who can’t run, Rollerblading gives me the chance to cover a bit of ground outside in a way that doesn’t leave me clutching my sides in pain. So on Thursday afternoon, I strapped on my Rollerblades and set out into the crisp air.

Last week I wrote about my struggles on the elliptical–15 minutes left me tired and bored. Rollerblading was completely different. It was anything but boring. I bladed through a few parks, through some new housing developments, explored my hometown a little bit. Now, my hometown is relatively small, but I actually got lost in one of the developments while I was out there doin’ my thing. And that’s when I realized the main benefit of Rollerblading (or running or walking or biking, I suppose): you can’t just stop. For someone who tends to give up a little too early during exercise, the added challenge of having to make it back home was just what I needed. I ended up Rollerblading for AN HOUR–by far the longest period of continuous exercise I’ve had in probably four years.

And if that’s not enough to motivate me, I bought my first sports bra! I know it’s ridiculous that I didn’t have one, but whatever. I don’t buy new clothes that often–really only a couple times a year–and so it always feels like a bit of a treat. So I’m going to set specific goals for myself (go to Pilates twice a week for a month, etc.) and then reward myself with a pair of cute yoga pants or another new sports bra. If you’re noticing a trend here, yes, I’m excessively motivated by physical rewards. What can I say? Last week’s Shamrock Shake was delicious.

Everyone struggles with motivational issues at some point. With so many stressors and distractions constantly vying for our mind’s attention (alcohol, TV, alcohol again), feeling motivated to complete tasks can be REALLY difficult. However, it is important that goal-setting be a regularly-used skill in our daily lives. Being a serious procrastinator myself (hey, America’s Next Top Model reruns can be a little distracting, OK?), I have found that setting goals have made my thoughts and actions more organized, efficient, and clear-cut.

So how do you maximize the ability of your goals to motivate you?

Dr. Edwin Locke, a pioneer in the research of motivation and goal-setting (and probably a guest star in one of your PSY101 lectures), provides five characteristics of goals that each contribute to the goal’s effectiveness of promoting motivation. You wanna be successful (uh, duh!), take these into consideration:

Clarity
Goals that are clear are ones that are straightforward, able to be measured, and cause you to take action! Being specific is key—adopting a definite time set for a goal and an detailed description of what you want to achieve allows for a better understanding of potential rewards. Vague goals such as “Lose weight” or “Get ahead on schoolwork” are unlikely to motivate. However, goals such as “Lose 30 pounds by September 1st,” or  “Finish 3 assignments for next week before going out to the keg race,” are more likely to create a more tangible ending, therefore boosting motivation.

Challenge
It has been proven that more challenging goals are more motivating. We are often driven by things that challenge us (it’s true–despite how much you argue that sitting on the couch eating PB&J is better), so a more challenging goal equates to a higher level of satisfaction when completed. Also, the difficulty of the goal goes hand-in-hand with the level of reward on the other side, leading to increased potential rewards, as well (yay!). However, keep in mind that challenging goals also have to be realistic. Setting the bar too high (“Fit into a size 4 by tomorrow morning”) can lead to disappointment and, understandably, a decrease in motivation. However, setting the bar high enough to require extra effort and investment into the outcome will encourage commitment and passion for success.

Commitment
Commitment to personal goals can be difficult because most of the time we tend to be our worst managers (to put it lightly–we suck–way too many excuses!). However, by making the goal challenging, telling others about the goal (“I have to get my paper done by Thursday, so do NOT let me go out tonight!”), and setting checkpoints at which you assess your progress (use that pretty paper you bought at Barnes & Noble for a to-do list), the accountability and commitment will increase the likelihood of success.

Feedback
Feedback provides opportunities to do a “check-up” on how realistic our expectations are, adjust the difficulty of the goal, and gain recognition. As mentioned in the commitment section, it is important to create checkpoints for self-assessment and feedback. This helps to define progress and mark specific success along the way, making intermediate milestones within close reach (1 page, 2 pages, 3 pages– wait, is this supposed to be double or single-spaced?!). For example, if you are trying to lose weight, take pictures or weigh yourself every week!

Task Complexity
Goals need to be broken into specific expectations. Building your own expectations at the beginning of the process is helpful in carrying out and completing the tasks involved. Make sure that, if the task is difficult, to give yourself enough time to carry out all areas needing to be completed (“getting into a size 4, and getting Chris Pine to marry me by tomorrow” is not a suitable option). Also, give yourself enough time to learn any new skills that are required to achieve your goals. Learning to run properly, for example, is important to accomplish before being able to accomplish a goal of running a marathon.

By reviewing these factors while goal-setting, you are able to better create goals that improve motivation and, in turn, increase the chance of success. A helpful website for setting goals is Goalforit.com— you can set goals and sub-goals, add friends for accountability (ouch, embarrassment is a good motivator for me), and create your own personal profile. Also, if you are more adventurous, StickK.com allows you to wager bets with friends or “pay up” to a charity or “anti-charity” (an organization you despise) every time you do not meet a checkpoint on the way to your goal.

Here’s to going for the “goal-d”!

"I think I'm just gonna take a little snoozer right here for a minute...."

You know those days when, no matter how much you know you should workout, you just can’t bring yourself to put on a sports bra and sweat for an hour or two? You’re too tired. The futon is too comfortable. And those Project Runway re-runs need to be watched again so you can analyze the way Heidi Klum says “Yooah in, oar yooah owit”…

Well, don’t be too hard on yourself – you only have so much willpower. Literally.

According to a recent study at McMaster University, you have a limited amount of willpower. Whether you’re avoiding the cookies your roommate baked, or forcing yourself to concentrate on finishing that essay that’s due in a few hours, you use up your willpower throughout the day. You can burn up your stores of willpower mentally or physically. And as the test subjects demonstrated, loss of willpower causes you to work out at a lower intensity, work out less often, and makes your workout less effective.

So looking back, you might think that you were justified by not working out. “Oh well. That’s all of the willpower I had for today!” Well, woman, that is not the case.

We are completely capable of replenishing and strengthening our willpower, which is good news for your cardio sesh and your health. Here are some great, simple tips to help boost your willpower and get you on that treadmill no matter how much will-power you spent that day:

1. Listen to positive, upbeat music. I suggest “Blow Away” by A Fine Frenzy. It makes me smile every time!

2. Drink some juice for a quick sugar boost.

3. Set a specific date and time for exercise. Grab that cute planner you bought from Barnes & Noble and pencil in a date with the free weights. Better yet, Sharpie that. Your body will get used to this schedule and you’ll be ready to go when the clock strikes “workout.”

4. Challenge yourself to strengthen your willpower. Won’t…eat another…chocolate chip cookie!

5. Plan exercise beforehand. Will Wednesday be focused on abs or quads? Running or biking? Pilates or yoga? Decide and stick to your guns, woman.

6. Get yourself in a good mood. Now I actually have a good reason for watching the “Can I Have Your Number?” MadTV skit again!

7. If you’re really worried, drag that butt out of bed before class and work out in the morning. Not only will you have plenty of willpower that early in the day, but you’ll feel fantastic all day long.