Fighting it with Fitness

Important Fitness Tips for First Year

By: Michelle Hillier, fit2dance Inc.

The “it” is what your son or daughter has probably heard about. It may even be something that you told them may happen, but they didn’t believe you. What is it? It’s the Freshman 15.

University life will offer many temptations for your son or daughter. They are on their own and free to eat what they want, when they want it. They can pile on the portions in the dining hall, eat dinners of french fries and ice cream, and indulge in sugary and salty snacks to fuel late-night study sessions. Most importantly, they probably aren’t as active as they were in high school with sports and extra-curricular activities.

University is also a time of change, and the stress of getting used to to school can trigger overeating. People sometimes eat in response to anxiety, homesickness, sadness, or stress, and all of these can be part of adapting to being away at school. Irresponsible eating, lack of exercise and alcohol consumption are among the top factors that contribute to the Freshman15, according to a Duke University study.

The answer is to find ways to get your son or daughter moving! Here are some options to offer them in their first year as they look for a fitness program that’s right for them:

Discuss their options with them. What activities do they like and dislike? Hip hop, running, Pilates, circuit training, swimming, yoga, salsa dance etc. – these all provide great fitness results. If they enjoy doing the program they select, they will be more likely to keep a regular schedule. University recreation centres offer a variety of group fitness classes and speciality workshops for students, as well as cardio equipment, weights and usually a swimming pool.

Teach them to “Sweat on a Budget”. Here are some creative ways you can share with them to help them get shape on a university budget:

• Walk as much as you can. Walk to classes work and back and up and down stairs instead of using elevators
• Dance like a maniac or jog around your residence dorm for 10 minutes a day before you shower
• Use cans of food as hand weights 
• Borrow a bike and go exploring in your new university town 
• Use furniture as equipment - do tricep dips with a chair, push ups against the wall, do leg-lifts on your bed, hook your feet under the couch to do sit-ups… 
• Keep your residence room clean and tidy - half an hour a day of cleaning, putting things away, vacuuming, making beds etc is half hour burning calories and not sitting 
• If you want to try teaching others, offer free fitness classes in the common room of your residence - you may love it and want to become a certified instructor (which is a way to stay in shape and make some extra money during school). That is how I got my start in the fitness industry!

Get a buddy to join them. Statistics prove that having a friend to work out with not only gives you motivation to attend your program regularly, but your fitness goals are met and results can surpass what you expected. It is also a great way for your son or daughter to meet others on campus during their first year. Friends push each other to achieve their goals and they also give them a buddy to laugh with!

Just Do It. You’ve discussed likes and dislikes, pros and cons, and you’ve helped them determine what’s best for their schedule and body. Now they’re ready to make an informed decision.....support them as they go for it!

Michelle Hillier is the President & Creative Director of fit2dance inc. – a fitness and dance instruction company in Toronto. Visit her website at www.fit2danceinc.com for more information.