No, I’m not talking about sex. Although dolphins are very promiscuous animals. I’m talking about the dolphin pose, from yoga. It’s a great strengthener for your back, shoulders, and core. Plus, it’s quick, easy, and perfect for small spaces. Check out this dolphin series, including a stretch to do afterward.

1. Forearm plank to dolphin

Begin in a forearm plank, pulling your bellybutton toward your spine to support your back. Slowly begin to walk your feet in toward your arms, stopping when your feet are as close to your arms as you can get them. Imagine your shoulder blades gliding down your back, so that your shoulders don’t hunch up toward your ears. Hold at the top for 30 seconds, then slowly walk your feet back down. Repeat as many times as you want.

2. Neck and back stretch

Sit up straight with your legs out in front of you. Place your hands behind your head. Bend your knees if you need to make the position more comfortable. Starting with the top of your head, roll down through your spine toward your legs. Go as far as you can, and then hold for 30 seconds.

What I’m wearing: top by The North Face, pants by Soybu, shoes by Nike.

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

Don’t you wish there was an exercise that would help you build strength and flexibility, all while relaxing and warming your body up from the inside out? Oh wait, there is – yoga.

Yoga is a great total body workout, and because of its focus on breath, it has the added bonus of helping you feel calm and centered. Plus, it happens to be a great exercise for small spaces. But I’m no yoga expert, and there’s a yoga instructor certification process for a reason, so I’ve compiled a list of some great yoga videos made by real instructors, to help you bring a little zen into your dorm room, and look great while doing it.

1. Chair Yoga

Yes, this is a yoga video for senior citizens. But just think – you have more in common with a senior citizen than you might realize! As college students, we spend a lot of time sitting, which can be really hard on our backs. This seated twist series will help you release some of your tension from sitting all day, and these moves will make for a great study break.

2. Simple Yoga Poses

This short video will take you through a basic series of yoga poses. Most of these moves are done sitting or kneeling, so you’ll have plenty of space to do them right in your room. This is a great video, especially if you don’t have much experience with yoga. Learning how to do basic poses correctly is important, so that you won’t hurt yourself and you’ll be able to move on to the more difficult stuff.

3. Vinyasa Flow

This clip will show you how to move through a basic Vinyasa yoga flow series. There are many different types of yoga, and in Vinyasa, you are almost constantly moving. Some styles of yoga involve holding poses for extended periods of time, but Vinyasa is faster paced. This series is great for building upper body strength, and warming your whole body up on cold winter mornings.

In the last few years, collective buying sites like Groupon and Living Social have become increasingly popular. The concept is fairly simple: a daily deal is offered with a set minimum number that must be sold in order for the deal to become available. Examples of the types of deals offered through these sites include 50% (or more) off food at a restaurant, 2-For-1 tickets, and one-month unlimited gym passes.

SpaRahRah! provides a twist on the collective buying model: it offers exclusive deals on spa, beauty and wellness at up to 75% off their original prices. It’s run through SpaFinder, the “Global Spa and Wellness Resource.” Each deal is available for purchase for one week, unlike most other sites of this type, which only give you 24 hours to purchase a deal (great news for those like me who have a hard time making decisions).

I had a chance to try out a SpaRahRah! deal for myself: a one-hour yoga class, followed by a foot soak and reflexology treatment, at Creative Chakra Spa in Marina Del Rey, California (FYI: for anyone living in or visiting the Los Angeles area: you have to try this place! It’s not like your usual quick-appointment salon/spa — it focuses completely on healing). Since no one else had signed up for yoga that evening (the owner noted that the classes are usually small anyway — that way every student gets attention), I ended up having a private lesson, which was wonderful since I’m still a Yoga beginner. The class was the perfect way to relax at the end of a stressful day and stretch my body, which spends so many hours hunched at a desk behind a computer. After I was fully relaxed from my class, I was wrapped in a plush robe and proceeded to have a warm foot soak with aromatherapy salts and a reflexology treatment with Sandie, the friendly owner. My experience was nothing short of amazing, and I’m sure I’ll be back there soon.

After such a good experience, I’m definitely excited to see what other types of deals SpaRahRah! has to offer in the future. It’s a great way to be pampered — on a college girl’s budget!

[SpaRahRah was kind enough to provide Laura with these services for free. So thanks SpaRahRah!]

But before we tell you how to win this beauty of a mat, we wanted to give you the 411 on how to get your own custom gear.

CafePress is where the world shops for custom T shirts and other unique gifts that express people’s unique personalities. You’ll find millions of one-of-a-kind designs on every topic you can imagine (and some you can’t) – from political expressions, funny t shirts & stickers, to all sorts of merchandise with cool personalized designs. Plus find themed gear from major brands such as the Twilight Saga, American Idol, Star Trek, & more. You can also make your own personalized gifts with our easy design tool which allows you the ability to add photos, text, images, to even creating designs or logos from scratch.  Check out their full line of yoga mats right here.

And now…the part you’ve all been waiting for…how to enter to win.

1. Tell us your trick for destressing in the comments below. That’s it. You’re automatically entered to win this amazing prize.  Oh, and make sure to use your real e-mail address so we can contact you if you win.

2. Contest closes at 11:59 PM on May, 5 2011

3. Please note this giveaway is only open to US and Canadian residents. For official rules and more legal mumbo-jumbo, click here.

My gym routine.

The treadmill and bike just aren’t doing it for me anymore. Not even when I’m lucky enough to score one with a TV on it. It’s not like there’s anything good to watch at 3 p.m. on a Tuesday, anyway. The truth is, spending an hour pedaling in place irritates me to no end, especially when I know there are many other things I could and should be doing (cleaning my room is on the top of the list – who knows where all my bras went?). And if you are anything like me, meaning you have about a second to sit down and breathe before something else happens, then you feel my pain.

So what’s a girl to do? Create a new playlist, join a hot yoga class, try new weight machines? It all just ends up the same: played out and boring.

What I need is a more efficient workout. Something that can whip my booty into shape without taking up my precious time. And if it didn’t require me to have to layer up to haul ass to the gym, well, even better.

And guess what? IT EXISTS. The fitness experts at AOL Health have a 15-minute full-body workout that is quick, challenging and can be done in the comforts of my dorm room (once I actually clean it, that is).

And here it is, in all its short, powerful glory.

Goodbye ‘Reba’ reruns (for real, how did that show ever exist!?), hello Gisele body with some extra free time on the side!

It’s hard to believe when you’ve got snow melting into your Uggs, but Spring Break is just around the corner. For me, a girl who has a countdown to the next Spring Break starting the day Spring Break ends, that news couldn’t be better. But for those of you who are having that “OMG I HAVE TO BE IN A SWIMSUIT IN 6 WEEKS?!” meltdown, this is less than a pleasant realization.

If you fall into the latter category, you’ve probably gone into workout/diet overload.

“I’m going to exercise every day and eat salad for breakfast/lunch/dinner so I can look like a Vicky Secret model in Cancun!!”

Optimistic? Yes.
Realistic? Uh, are you kidding?

Our society has always had this huge obsession with quick fix diets and weight loss plans. Unfortunately, they don’t work. The truth is, there’s no one thing to eat or one exercise to do in order to get your dream body. And all those plans that promise you to “lose 10 pounds in 10 days!” might work, but they’re not permanent and they’re definitely not healthy. So if you’re trying to get 6-pack abs and thighs that don’t touch by the time you’ve got to wiggle into that bikini in March, stop. It’s not gonna happen.

Instead, let’s work together to set some more realistic fitness goals that you can actually attain between now and the 24/7 happy hour we like to call Spring Break.

Unrealistic: Running a marathon (to burn serious calories/tone those legs) before midterms start.
Yes, it’s possible to run a marathon…one day. Just not within the next month.

Realistic: Completing 3 miles in 3 weeks.
If you’ve never even thrown on a pair of running shoes, chances are it’s not going to be easy those first few miles. The best way to ease into a new running routine is to start small and increase your mileage as the days go on. For example, maybe it’s starting out with one lap around the track. If you continue to add laps every time you run, you’ll be at one mile before you know it! You don’t have to be a marathoner to be a runner -  all it takes is the determination in those first few steps.

Unrealistic: Getting supermodel skinny before Cancun.
Not everyone is born shaped like Gisele and hard as you try, your body just might not be meant to look that way.

Realistic: Feeling confident about your body by making the right choices.
You gotta work with what you’ve got, ladies, and what you’ve got is damn sexy. Too often, girls compare themselves to others, creating unrealistic expectations about how they should look. Instead of wasting time wishing you looked one way, spend your days doing things that are actually making your body the best that it can possibly be. Start by picking up an apple instead of a cookie or walking to the grocery store instead of driving there. These changes may be small, but the impact is huge.

Unrealistic: Going from a total couch potato to working out every day.
Yeah, you try to motivate yourself to hit a Spin class instead of watching The Real Housewives of Beverly Hills reunion Part 1 for the third time. Fact is, if you’re not a seasoned fitness junkie, you won’t become one over night.

Realistic: Trying new workout routines.
Instead of saying that you’ll do something every day (because you’re only setting yourself up to fail), tell yourself you’ll do something new at least 3-5 times a week. My theory is to start small and work your way up. In addition, fitness for the newbie usually seems a little intimidating so make it fun for yourself. Whether it’s going for a nice run outside or going to a kickboxing class, it’ll be a great wake up call to your body. Plus, you’ll discover new activities you love…. not to mention some muscles you didn’t realize had.

Unrealistic: Joining a super fancy gym and getting a personal trainer to whip your booty into shape by March.
Uh, do you have any idea how much that costs?

Realistic: Easing your way into a routine by starting at home.
Do you really want to spend your Spring Break savings to join the best gym with the scented towels or pay some juicehead to whip you into shape? Seems a little counterproductive if you ask me. All you need is the motivation to get fit and a little bit of space in your room. There are some great Youtube videos and workouts on the web that will do the job for you. For free. In fact, gather your girlies and put together a dorm floor workout. Want to tone up with Pilates? Total body sculpting? Cool down with Yoga? Any of these are a great start to your new resolutions.

Look, hard as you try, you aren’t going to have Hilary Swank’s bangin’ bod by Spring Break, but if you start small, you can be more fit, more healthy and more confident with yourself by the time you hit the beach. But remember: there is no such thing as a perfect body. Everyone has their own unique shape and it is up to you to rock what yo’ mama gave ya.

Sometimes, we may be really enthusiastic when we’re working out (i.e. hot guy at 9:00 and I know he’s watching me work this treadmill). This extra push on the body may cause strain to your muscles and no one wants leg cramps or excessive soreness the following morning!

Stretching is good for us pre-work out because it warms up our otherwise stiff muscles, which get especially stiff in this cold, cold weather. Post-work out, it reinforces your flexibility and rewards those hard worked muscles. Plus, it just feels good. (Tip: Be sure not to bounce when you stretch because it can cause tears in within your muscle fibers – instead, hold each stretch for 20-30 seconds and even it out on both sides.)

Here are a few of my favorites! Cool down with these easy moves in between classes or right after some crazy leg squats.

1. Child’s Pose

Derived from yoga, this position feels great on your back. Begin in a kneeling position and then lower yourself onto your heels. Bring your arms in front of you, stretching out that tense upper back and elongating your spine. Keep your head down and take a couple of deep breaths here. Ahh, zen.

2. Modified Pigeon Pose

This pose stretches out your chest and hips. Place one bent leg under your body while straightening out the other leg. Slowly lower yourself down as far as you can go. Don’t force yourself to stretch to the point of pain – just where it feels good. For advanced and more flexible people, you can bring yourself to a forward fold, lowering your torso onto your bent leg and placing your head right onto the mat. This is my favorite move to do right after a great quad-focused workout.

3. Glute Stretch (yeah, I know it’s a creative name)

Another one of my faves after a great run. Lay down on your back, bringing both knees into your chest. Place your right ankle on your left knee. Put your hands behind your left thigh and slowly pull your legs towards your chest. This will stretch out your gluteus maximus, aka your booty. Repeat on the other side.

Happy stretching!

Got a problem area you want to tackle? Need some workout ideas? Tweet your questions to @jackelynho. I’ve got your back. And front. And sides.

Not only have you not started your holiday shopping, but you haven’t started that 20-page paper that’s due in 12 hours. Welcome to finals week! It’s the most stressful time of the year, where you get to play catch up on all the reading assignments you skipped for the past 4 months while you simultaneously study for 5 exams that happen within two days.

While some colleges like to add to your stress (thank you Bridgewater State for losing power while I was on page 16 of my un-saved 27-page paper), other colleges have started looking for creative ways to help students de-stress. Tufts University, for example, has begun bringing in cute, furry, slobbery pups for students to pet and play with as a way to mellow out during their mid-finals week meltdown. Cuddling up with a poodle sounds all well and grand, but I’m just not sure that’s enough to combat the stress ulcer forming in my belly.

So what can colleges do to really curb our ulcer-inducing stress? Here are 12 de-stressers I can get behind. Ommmm.

Midnight Yoga Sesh
A university sponsored yoga class in the corner of the ‘brary? Count me in. It’s soothing while giving you a much needed workout (lord knows you haven’t had time for Spinning since reading week started). Plus, not only will you feel less stressed, but you’ll also get an energy boost to help power you through that never ending study session.

Bring in sleeping babies
Dogs shed. Sleeping babies just sooth.

Pot Brownies in the Caf
Easing finals anxiety has to count as “medicinal,” right?

Professor Dunk Tank
How amazing would it be to get the chance to dunk your professor who gave you a C- on your research proposal (you know who you are)? Nothing, and I mean nothing, feels better than watching that boring lecturer fall into a freezing tub of water.

Dance Party in the Library
Yes Please! Even if it was one song every 90 minutes, just getting up and shaking out your frustrations to “Whip My Hair” would be beneficial.

Midnight/Late Breakfast
I, for one, could go for breakfast anytime. So if it would mean giving my brain a rest to inhale some chocolate chip pancakes, I’d be all over it like syrup on my sweatpants.

Pass out Condoms
Nothing releases stress like some good, old sexy time.  You know everyone uses those study rooms for that anyway. Help a sister out so I can keep it safe while keeping myself sane.

Hourly YouTube Breaks
Laughter is hard to come by during a marathon cram session and I know after reading 200 pages of text, it’s exaclty what I need. How about setting up a screen and showing some dope YouTube clips for the whole ‘brary to enjoy? After a few LOLs, we’ll all be more relaxed and ready to focus. Plus, how funny would it be to see the librarian’s face when Scarlet takes a tumble?

Pass out bubble wrap
Apparently it’s soothing. It’s also really fun to scare the people around you.

Seat enforcement
Sometimes we need a break, right? A nice walk in outside. A quick 5 Hour Energy run. Only attempting to leave the library or study lounge causes more stress when we know some other jerk is going to swoop in and take our spot (the perfect one on the third floor next to an outlet that overlooks the second floor computers where the hottie from your math class is sitting). Perhaps library personnel can enforce the “same seats!” rule and give us one less thing to worry about when we’re trying to stop worrying about everything else.

Cancel Finals
I know that if there wasn’t a big test or a 10-page paper to worry about I would definitely be less stressed.

If all else fails, and for some reason your school doesn’t want to take our suggestions into consideration, just remember it is only one week. Once you get through that, it’s WINTER BREAK, baby!

She works out 6 days a week. She avoids the dessert buffet in the cafeteria. Her favorite hobbies on Facebook include running, yoga and lunges (and do not include brownies, TV marathons or couch time). She has magazine subscriptions to Shape and Self and her bookshelf looks like one you’d see in Jillian Michaels’ home library.

And you have no freaking clue what to get her for the holidays. I mean, carrots are a bad gift idea, right? And you know she needs a new sports bra, but that would be weird…

Worry not, young lass. Here are 9 gifts that are sure to tickle your health freaky friend’s fancy.

[Click on any image to start the gallery!]

Get even more gift giving inspiration in CollegeCandy’s Holiday Central!

So in an effort to stop overworking myself (you should really see my jam-packed planner) and to help my fellow busy bees (high five!) de-stress, here are a few reasons why we should take a breather and stop stressing out!

There are 50 Stress-Related Effects – none of which are attractive

The American Institute of Stress lists them here. Some of them are more common (headaches, impulse buying) while others are a bit extreme (ringing, buzzing or popping sounds). Wow, makes me want to call in sick…

Allow me to be more specific…

Ever look into a mirror during finals week and be shocked to see how unnaturally pale you are? Blame it on the stress! When you are stressed, your body responds by directing your blood flow to the heart, brain, and lungs since they are the most critical functions. Your skin does not get as much blood as when you are well rested, making you lose those rosy cheeks. Translation: you look like a zombie.

Also, because blood flow is not prioritized towards the muscles, you start feeling achy and tension on your body parts. When there is not enough blood, your muscles are being cheated of oxygen and its daily nutrients. Your shoulders, neck, back, and legs will NOT thank you. An easy fix is to stretch – it’ll loosen up your muscles.If problems persist, a good massage will bring senses back into your nerves and redirect blood flow where it is lacking.

Other visible effects include brittle nails from lack of nutrients, acne from increased oil production in the skin, and loss of hair.

It shows – muffin top style

When we are stressed, we release a hormone called cortisol, which in turn releases more hormones that slow down our metabolism and increase the likelihood for sugary cravings. This could lead to momentary weight gain, but long-term stress could mean a few unnecessary pounds. On the other hand, if you’re one of the few who eat less when stressed, then you are depriving your body of essential nutrients!

Quick fixes

Like I said earlier, getting a massage is a good answer to loosening up tight muscle knots and to get the blood moving.

If you have an extra 30 minutes, then head outside for a quick run, make your way to the campus gym, roll out a cute yoga mat, or pop in a workout DVD right in your room! The cute guys over at UPenn say every exercise session gives you 90-120 minutes of “relaxation response.”

I would also add “sleeping” into your schedule, but we all know that’s nearly impossible in any stressful situation. But if you can still fit in 7-8 hours of sleep, then pop in those ear plugs and do it.

Nothing’s more important than your well-being

Whether it’s a big project on the line or you are just over committed, try taking at least 5 minutes every day to just BREATHE. Realize that at the end of the day, it’s all small stuff to begin with. If you can’t handle an extra project, learn to say no. If you are worried about the “what-if’s” of an upcoming event, learn to prepare the best you can and then roll with the punches. Don’t let an essay or a presentation get the best of you. It ain’t pretty.