How Do You Enjoy Summer?

Summer is a great time to relax by the pool with something cool to drink but often it seems we end up sitting on the computer. Sure the days are usually beautiful, but it can be hard if your friends are busy and schedules don’t match up. If you’re at a loss for something fun to do this summer check out what some of my friends will be doing. I also asked about their favorite snacks and drinks to keep their energy up. I hope they inspire you to have a great summer adventure too!

Ladies say:

“I like to go hiking and walking along the beach if I can go. I love lemonade and chocolate chip cookies.” -Annika, 22

“Road tripping somewhere random like a historic landmark or nature reserve. I like a cool glass of pink lemonade and a Welsh Rarebit (that’s melted cheese poured over an open faced BLT!).” – Stefanie, 19

“I like going swimming. My favourite summer drink is sun tea and fried zucchini covered in Italian bread crumbs is a great snack.”-Kat, 21

“I like horseback riding. Water or unsweetened iced tea and coffee is always necessary.”-Lindsey, 20

“I love canoeing and fishing in the lake near my house with my Dad. As for my favorite snack and drink I love drinking fresh squeezed lemonade and eating hot dogs on the grill “-Nikki, 20

 

Gentlemen say:

“I like practicing martial arts when it’s nice out, and I’m just addicted to Arizona tea”- Corwin, 19

“Hiking and exploring are some of my favourite things to do. I like to keep cool with lemonade.” -Emile, 21

“During the summer I love to go swimming. I also enjoy a cold beer.” -Clayton, 26

“I like rock climbing and smoothies” – Ethan, 18

“I love hikes in the morning and then just walking around outside to look at the fireflies and my favorite summer food are spinach salads with all sorts of fresh fruits and berries mixed in.” – Cole, 21

“I love playing Frisbee with pets, and my favourite drink is water”- Joshua, 19

 

 

What kinds of fabulous fun do you have over summer break? As for me there’s nothing like exploring the DC waterfront or seashore with a cool, fresh glass of iced Earl Grey or an iced coffee. (Check out fellow intern Shanae’s article on Top Ten Summer Fashion Trends for what to wear no matter what you do!) It’s easy to find yourself bogged down with summer jobs, internships, and summer classes but don’t forget to make some time to get outside and always wear sunscreen!

 

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Jessica is a Health & Fashion Writer at College Lifestyles (TM). She is currently pursuing studies and a career in health policy. She likes running, looks forward to finishing her summer reading list, and hopes to fit in some much needed pool time!

Meet CL Intern Raquel Santos

Name: Raquel Santos

Position: Health and Fitness Writer

University: Rutgers University, New Brunswick

Major: Nutrition, Dietetics

Organizational Involvement: Volunteer and educator for Rutgers Snap-Ed

Pets: Two dogs and one kitty

Nickname: Rox/Rocky – ever since I was in elementary school

Dream Job: Successful R.D. with a private practice and author

Favorite color: Purple

Favorite candy: Twizzlers!

Favorite movie: Pineapple Express (I have a secret crush on James Franco)

Favorite cuisine: Probably Portuguese. Portuguese food is mainly just lots of seafood and meat, veggies, and sometimes rice or potatoes. I don’t eat the meat but I love pretty much any kind of fish.

Favorite season: SUMMER (the fact that my birthday is in July might have something to do with this…)

Coffee vs Tea – Definitely coffee. Can’t go a day without it.

PC vs Mac – Mac

Coke vs Pepsi – (Diet) Coke

Stripes vs Polka Dots – I guess stripes because I love plaid.

3 words to describe me: Organized, driven, loyal

3 words to describe my style: Natural and classy with a touch of indie, but my style is a bit skewed since I work at Abercrombie and Fitch so that tends to be all I wear during the summer.

You will find on my desk: LOTS of books, planners, Women’s Health magazines, pictures of friends, and Insanity DVDs.

You will find on my DVR/Tivo: How I Met Your Mother and FRIENDS (yes, I know it’s always on but I never get sick of it).

You will find on my Ipod: Everything from mainstream music to indie to hip hop. Every Jack’s Mannequin song, Jimmy Eat World, The Kooks, Lupe Fiasco, and lately I’ve been really into Bon Iver. Oh and Maroon 5…I think every girl can agree with me on this one

You will find in my refrigerator: Lots of fruits and veggies, Chobani yogurts, Skim milk, and natural Whole Foods almond butter!

I have a slight obsession with: My puppy. She’s a doxin and I absolutely love her. She’s actually on my lap as I type this very moment.

I dislike: When people are lazy.

My friends would say I am: They’d probably say I can always make them laugh, I’m always there for them no matter what, and I’m always down to be spontaneous.

I am most happy when: I’ve had a productive day and feel like I’ve earned some time to hang out with my friends at the end of it.

Most people are surprised to know I: love to sing. I never sing in front of people, so I like to have imaginary performances in the shower, in the car, and on my treadmill =).

A classy co-ed is: A would define a classy co-ed as someone who respects herself and never lets anyone walk all over her. A classy co-ed is always put together and lives her life by her own needs and dreams.

 

 

 

 

 

 

 

 

 

 

 

 

 

Raquel Santos, Health and Fitness Writer of College Lifestyles. She is a Dietetics major who loves to write and run!

 

Meet CL Intern Casey!

Name: Casey Galasso

 

Position: Health & Lifestyle Writer

University: Marist College

Major: Public Relations & Journalism

Organizational Involvement: Kappa Kappa Gamma Sorority , PRSSA, Staff Writer for campus newspaper, The Circle, PR Chair for St. Jude Up ‘til Dawn

 

 

Pets: West Highland White Terrier named Scruffy

Nickname: “Case,” “Casebase”

Dream Job: Writing/editing for a major magazine or entering entertainment, fashion or sports PR

Favorite color: Red

Favorite candy: Reese’s Peanut Butter Cups 

Favorite movie:  Mean Girls

Favorite cuisine: Italian

Favorite season: Summer

Coffee vs Tea: I don’t really drink much of either. I do love the occasional Starbucks coffee, though!

PC vs Mac: Mac

Coke vs Pepsi: Pepsi

Stripes vs Polka Dots: Polka Dots

 3 words to describe me: Passionate, outgoing, trustworthy

3 words to describe my style: Classic, feminine, chic

 

You will find on my desk: Macbook, iPhone, Disney stand-up calendar, notepad, pens, alarm clock and an air freshener

You will find on my DVR/Tivo:  I don’t DVR or TiVo anything because my DVD collection is massive and one of my most prized possessions. I have hundreds of movies and TV showss on DVD. I stream what I don’t own online! My current Hulu obsessions are Smash and Don’t Trust the B in Apt. 23!

 You will find on my iPod: My iPod features such an eclectic mix of music.  I’m a huge country music buff, but will always have a place in my heart for pop and ‘90s jams.  As a runner, a majority of my music is fast paced and features empowering lyrics – it helps me get through those long runs that I don’t always think I can finish.

 You will find in my refrigerator: Lots of organic fruit, veggies, Greek yogurt, string cheese, and chocolate pudding!

I have a slight obsession with: Peanut butter, Nutella, Hello Kitty, Marilyn Monroe, Disney, shopping and running

I dislike: Feeling overwhelmed

My friends would say I am: Funny, enthusiastic, hard-working, loyal and a good listener

I am most happy when: I’ve come back from a great run, I’m in NYC, I’m spending time with my friends and family, when I’m curled up in bed eating peanut butter and Nutella out of the jar while watching a movie, when I’m at an outdoor BBQ, or when I wake up knowing I have a beautiful summer day ahead of me. It’s these simple things that make me the happiest.

Most people are surprised to know I can: quote any line from any episode of Friends.

A classy co-ed is…a young woman who is friendly, approachable, warm, intelligent, resourceful, sincere, witty, independent and most importantly, has the confidence to speak her mind.

Casey Galasso is a Health & Lifestyle Writer for College Lifestyles. Her hobbies include running, increasing the size of her DVD collection and baking.  She is looking forward to a relaxing summer filled with friends, family, shopping and food!

The Intern Dish: My Marathon Story

At the beginning of this year, I had set the goal for myself to run a marathon. I had already raced in several 5Ks, a 10K, and trained for (but was too injured to race) a half marathon. So, naturally, the next step was to jump into the great big pool that is the marathon. 26.2 miles of mental and physical toughness and hours on your feet. January 2 was my starting date and for the next 16 weeks I dedicated myself heart and soul to my training schedule, which was a combination of plans from Runner’s World magazine, running blogs, and a name that is synonymous with running, Hal Higdon. Throughout my nearly 4 months of training, I never missed one workout or run, and I came to learn a lot about running, life, nutrition, and fitness:

- Choosing the right race can be just as important as choosing the right training plan. I chose the Lansing Marathon because it’s local (literally right down the street from Michigan State University), and fairly small. Some people like the excitement of running with 15,000 other runners and spectators along every square inch of the route, but it’s all up to you! Also, this was an inaugural race, which can make some people worry, so you may want to look into a more established race like Chicago, Detroit Free Press, or any of the Rock n’ Roll marathons held around the country.

- Do more than just run. Yes, it is important to get all of those miles under your belt/feet, but cross-training and strength training are equally important. I did full-body lifting 2-3 times a week and rode a bike 2 times a week in addition to running 5 days a week.

- If you’re just hoping to finish, then focus more on the time spent on your feet than on the total mileage. I went in with a specific finishing time in mind (which I met!) and so incorporated speed workouts and interval runs into my plan. I also did easy runs twice a week and one long run each week to build endurance.

- Chances are, you won’t be running a full 26.2 miles at once before your race… and that’s OK. The longest training run I had was 21 miles and that’s proof positive that you can do it even if you have never run that distance before. That’s not to say that it won’t be hard, but half of endurance running is the battle going on in your mind. By that time, your mind will have to be stronger than your body to keep you motivated and moving forward.

- Don’t be afraid to walk. I intentionally went into the race with a run/walk plan that I had been following on every training run. Even with walking, I still met my goal time, which just goes to show that you do not have to run the entire way in order to race. Your running muscles will thank and reward you for giving them a little break and letting your walking muscles take over.

- NOTHING new on race day. Clothes, fuel, shoes, water timing, should all ideally by the same on race day as it was in your training. I wore shoes that had a couple hundred miles on them, but still far from needing to be retired and clothes that kept me warm and had been worn before with no problems. I also carried a handheld water bottle with me and brought my own Gatorade G2 mix with me so that I was getting carbs while I run. You will have to ingest calories in some form for a race this long. I have a sensitive stomach, but many other use gels, beans, and chews for energy while running.

- If you can, get family members to come and stand along the 17-20 mile mark. This is when many runners experience what is called “hitting the wall”. The glycogen stores in your body are depleted and muscles are starting to ache. Having a cheerleading team right when you need them will help motivate you to finish up the last few miles. I brought a cell phone with me and sent my family text messages with my mileage so that they knew where I was and when to expect me to cross the finish line.

- Expect the unexpected. No matter what you do or how much you plan, know that there are things that you cannot plan for. Number one being Mother Nature in all her glory. There was intense wind blowing all of the runners back for my race and there’s just nothing you can do to prevent that, so try and train in all conditions: rain, snow, heat, cold.

- It is worth it. I cannot adequately express the emotions that came over me when I finally sprinted across the finish line and received my medal. When you finish, I can only compare it to feeling like you belong to something bigger than yourself, and having both of my parents there to see me finish was the icing on the cake.

If you have ever thought that you can’t complete a marathon, stop thinking that. Start with a 5K, then a 10K, then a half marathon, and then a full marathon. You don’t have to run the entire thing and you don’t have to do it alone. Find a friend or a group of friends and train together. Just remember, don’t ever compare yourself to anyone but yourself. Fast for you may not be fast for someone else, and that’s OK! Only 1% of Americans can say that they are a marathoner, and now so can I.

You can read my race recap on my blog here and check out my training plan with weekly updates.

Run classy.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She completed her first marathon in 4:05 and plans on running in several half marathons later this year.

 

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SarahFit Talks College Diets & Establishing a Brand to CL

Perhaps you’ve come across Sarah Dussault while browsing her over 200 videos on her popular YouTube channel looking for the latest fitness idea or read her blog for some cool recipe ideas. This University of Delaware alum has over 80 million views on YouTube and is your trusty source for everything diet, exercise, and lifestyle related. When she’s not watching her favorite T.V. show “Revenge” she eats her favorite treat, cupcakes, while sipping some SmartWater. With a dedicated “College” section on her blog, Sarah spoke to College Lifestyles about the challenges of being a healthy collegiate and how she navigated a hectic schedule and eating right.

Q: How is your website different from other health/fitness sites?

 A: “I think I symbolize what most women struggle with. I love fitness and not all the girls do but granted I love the cupcakes and I love college. Telling someone in college to completely not dink and cut out sweets because that’s not realistic. That’s what every diet and weight loss group says. So when I started to do my channel I found that I have a lot of college followers. My site’s different in that I say it’s okay to have a drink or two and I show that I do screw up sometimes but its not one of those things where you should throw in the towel if you have a mess up. Get back up on the horse and try again. I’m one of the few bloggers that also has a strong YouTube channel.”

Q: Do you have any tips for busy college who say they don’t have the time to exercise?

 A: “I don’t like accepting excuses. I was a college student I know what it is like to make the time. All you have to do is 20 minutes. Whether that’s 20 minutes in the morning or before your classes, that’s the easy answer. Those who are really strapped for time I tell them to move their body more and focus on their diet. You cannot exercise enough to overrule a bad diet. If you’re going to drink 10 beers and have late-night pizza, you’re not going to be able to exercise enough to not have a weight gain. In order to counterbalance you need to make good decisions when it comes to your diet. When it comes to moving your body, walk to class and take the stairs. If your on the phone and want to call your mom or call your friend at another school instead of sitting on the couch and talking, walk you burn more calories.”

Q: How did you compose the College Diet Plan?

A: “It’s a combination of literally what I’ve used to lose weight when I was in college. Sophomore year I lost all the weight I gained freshman year and kept it off. The College Diet is a mix between I did and what I do now. It’s clean eating (for the most part) and you have to use what you have available. It’s quick suggestions of what you could put together in your dorm room, dining hall, or student center. The foods don’t necessarily need to be cooked or stored in the fridge.”

Q: What are quick healthy meals for college students on the go?

A: “One of my favorite things is having an apple, a handful of almonds, and a Laughing Cow mini Babybell cheese. Its portable, you can put it in your bag, and it will stay fresh for a few hours. When you don’t have time to eat lunch that’s a quick little 250-calorie lunch. If you can run home to your apartment in between classes try making a smoothie. Other things are stir-fry. If you have a kitchenette stir-fry is awesome. At the dining hall go for brown rice and a salad.”

Q: For YouTube how did you gain so many subscribers? Do you have any tips?

A: “I started making YouTube videos in 2006 and basically it’s about being honest, be yourself, and have consistency within your brand. This is something I don’t have because I started so early and Twitter didn’t exist when I started my YouTube channel. Have your YouTube name, Twitter name, and Facebook name all under the same. Interact with your fans. When they leave you a comment, respond. If they give you a suggestion on a video to make, make it.”

 This season Sarah’s sporting the neon trend. To watch her bikini ready or prom workouts be sure to check out her YouTube, Twitter, and Facebook page!

 

 

Amber Ferguson is a senior Fashion/Health Intern at College Lifestyles (TM). She is a sophomore at Prince George’s Community College. She’s obsessed with reality TV & loves traveling. Follow her on Twitter @Ms_AmberDawn!

CL’s 5 Stay Fit in Summer Tips

By: Katie O’Brien

 

Accompanied with the bliss of summer heat is the daunting thought of short shorts, swimsuits, and tight tank tops.  It’s no secret that summer weather translates into less clothing, and thus the added pressure of staying fit. After stress eating your way through finals, the thought of busting out that bikini for a beach weekend seems unbearable. Thoughts of juice cleanse, intense diets, and crazy workouts run rampant through your mind as the weather warms up and the shorts come out. Indisputably, no one can resist an ice-cream cone during these heated months, making the notion of dieting seem far too unrealistic. However, the true secret to feeling your best during summertime is a healthy exercise regiment. CL provides some great tips for remaining healthy during the summer.

1. Follow an effective exercise routine

One of the best types of workouts for you is cardio. Even if it is only for 20 minutes each day, cardio is one of the best ways to stay fit. Interval training is recognized as one of the most efficient ways to get your body in shape—it can be as simple as alternating running for ten minutes and walking for ten minutes.

2. Find a workout buddy

It is much easier to go on runs, go to yoga, or go to the gym when a friend goes with you. You can work to motivate each other and make sure each other keeps up with the workouts.

3. Be consistent with your workouts

It is crucial to stay consistent with your workouts. You should exercise for about the same time each week and try to do some form of physical activity every day.

4. Set a goal for yourself

You should set a goal for yourself and work towards it throughout the summer. It will help you stay motivated. Maybe buy a dress or shorts in a smaller size and work towards reaching that point. However, it is imperative that these goals are realistic so you avoid feeling discouraged.

5. Eat what you want, but in moderation

You should not deprive yourself of all of the summer foods you crave. It is most certainly okay to indulge in lemonade, barbeques, and ice cream! However, it is important to do so in moderation.

CL’s Five Easy Ways to Get Healthy NOW!

As classy co-eds return from spring break rested, rejuvenated and reenergized, it’s time to get motivated and start working towards healthier lifestyles. When forming a new habit, it’s best to take it slow and start with something manageable so you can ease into your new routine. Here are five fun and simple tips that will get you on the right track to your fitness goal.

 

 

Motivate yourself to hydrate.

It’s important to drink lots of water throughout the day to keep your body hydrated and your system cleansed. Buy a fun water bottle to take to classes or a pretty glass to keep on your desk at home. You’ll be so excited to use your new cup you’ll have to force yourself to stop drinking!

Challenge: Try to drink at least eight eight-ounce glasses of water every day.

 

Ditch the bus.

It’s spring, and the weather is beautiful. Instead of waiting around for the bus or driving to class, throw on some sassy sneakers and walk to campus, or hop on your bike to get an in-between class workout. Enjoy the scenery and get your blood pumping!

Challenge: If weather permits, walk to class every day this week.

 

Go shopping.

When I’m in a workout slump, nothing gets me more excited to hit the gym than new, cute workout gear. Whether it’s a bright new sports bra or cozy yoga pants, treat yourself to some new threads as a reward—and promise—for getting back to the gym. Don’t allow yourself to take off the tags until you’re actually going to your workout.

Challenge: Clean out your closet. If you have any work out clothes that are starting to look shabby, throw them away. When you look good, you feel good.

 

Pack a (healthy) snack.

Sometimes our busy campus lifestyles make decisions like grabbing a bag of chips over putting together a fresh salad easy, even though we know the consequences. Before you go to bed, pack some healthy snacks for the next day. A bag of baby carrots, apple slices or string cheese are nutritious treats you can grab on the go. For more portable snacks that are good for you, check out Ellen’s article on snacking right while traveling.

Challenge: Invest in some colorful reusable containers for your snacks. You’ll have fun filling them with healthy treats and do some good for the environment, too.

 

Phone a friend.

No one wants to go it alone! Find a workout buddy that has similar fitness goals to you that you can work out with. If someone is holding you accountable you’re more likely to achieve your goal, plus you can catch up on girl time.

Challenge: Make plans to workout with a friend this week. If you cancel on her, you have to do 50 pushups.

Alexandra Esposito is an intern at College Lifestyles ™ and is so excited to start running outside now that it’s spring! She’s a senior studying journalism and film at the University of Kansas, a Copy Chief for the University Daily Kansan and the Secretary of Omega Phi Alpha at KU. In summer 2011, she interned with the editorial staff at Martha Stewart Weddings in New York City. 

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Shake It Up to Maximize Your Workout

There is a one hour window after working out to get the nutrients your body needs to repair itself. This is also when your metabolism is at its fastest and nutrients (like glucose, or sugar) go preferentially to your depleted muscle glycogen stores. After you have worked so hard in the gym for those sleek and toned muscles, you want to treat them right and refuel with purpose.  Many people make the mistake of skipping their post-workout recovery meal of high-quality protein and carbohydrates to kick-stat the repair and building process. Here are some intern-tested and approved shake and smoothie recipes that taste terrific and are great for your strong body.

Green Monster
Popularized by Angela Liddon (aka Oh She Glows), the Green Monster has an entire movement supporting its great taste and healing powers. It earns its name from the color that the smoothie turns from the addition of fresh spinach, but don’t let the color scare you off! I promise, you can’t taste the spinach. The basic combination is simple:
- 1 banana, frozen
- 1-1.25 c milk (soy, almond, cow’s, etc.)
- 2 c spinach
- ice
Of course, you can add whatever other mix-ins you would like. Protein powder, cocoa powder, peanut butter, berries, and flavor extracts.

Sweet Potato Smoothie
Sweet potatoes are an excellent source of healthy carbohydrates that your muscles crave after a hard workout. Combined with your favorite nut butter, this thick smoothie will have you (carefully!) licking your blender to find those last dregs of deliciousness:
-  1 baked sweet potato, peeled and cooled
-  1 c milk (soy, almond, cow’s, etc.)
- 1-1.5 T nut butter (sunflower seed, peanut, almond, etc.)
- optional: 1 scoop vanilla protein powder
- ice

Banana Split Protein Shake
How about a little dessert for after your workout? This shake does not include any ice-cream, but you won’t be missing it.
- 1/2 banana, frozen
- 1/4 c pineapple, frozen
- 1/2 c cherries, frozen
- 1-1.5 c milk (soy, almond, cow’s, etc.)
- 1 scoop vanilla protein powder or chocolate protein powder
- 1 T cocoa powder

Cook’s Tip: Put the lighter ingredients (powders) on the bottom, followed by the heavier ingredients on top and liquids for last. This will help keep the lighter ingredients from flying around and sticking to the sides.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. After lifting weights, she loves making up a glass of her go-to Green Monster recipe.

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Train Like a Tribute: Hunger Games Inspired Workouts

Unless you’ve been living under a rock (or disguised as one like Peeta), you’ve probably been exposed to the phenomena The Hunger Games . From the trilogy holding the number one spot on Amazon for months to the movie’s premiere being the third most successful release ever, The Hunger Games is quickly becoming “the next big thing.” Katniss’s character is captivating—she is strong, courageous, and fans easily fall in love with her. In a recent interview with Self Magazine, Jennifer Lawrence shares that her physical conditioning for the role focused on balance, strength and agility to prepare for the roll of Katniss.  Want to spice up your own workout routine? Channel your inner tribute and try these Hunger Games-esque workouts without the bloodshed and starvation.

Trail Running

Katniss spends plenty of time running (and sometimes tumbling) around the forest. Taking your run from the treadmill to the trail challenges your body’s balance, feels better on your joints, and is a wonderful way to enjoy the spring weather and flowers.

 Body Combat

Actual person on person combat may risk physical injury, but a fun class like kickboxing, Body Attack, or a Turbo Jam DVD will still give you ample time to practice your punches and release your pent up stress and anger.

 Kettlebells

This recent fitness craze is a more practical way to build functional strength than lifting 100 pound bags of flour over your head like Peeta. Check out Ellen’s article to learn more about them!

 Archery

Haven’t picked up a bow and arrow since summer camp growing up? Practice intense focus and channel your inner-Katniss at a local range. Not accessible? Look for U.S. archer Khatuna Lorig in the Olympics this summer who trained Jennifer Lawrence to shoot. In an interview with NPR, Lorig states, “Once you start shooting, you’re gonna like it… Come on, how can you not like archery? You have to be physically strong, and you have to be mentally strong. So what else do you need in your life?”  Lorig’s comment definitely resonates with Katniss fans awed by her determination, strength, and passion.

 

Can’t get enough of The Hunger Games? College Lifestyles has our review of the movie, thoughts on Catching Fire, and style inspiration!

 

Claire Brooks-Schulke is a Health & Sorority writer for College Lifestyles. She is a huge Hunger Games fan and loves the strength Katniss possesses. 

 

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Focus On: Kettlebells

Kettlebells have been used for decades, but they have seen a great rise in popularity in the past few years. You may have heard of them, but do not really know what all of the hubbub is about. If you have ever wondered what a kettlebell is or why you should add it to your fitness routine, look no further.

The kettlebell itself is a cast-iron ball with a looped handle on top. Weights usually range from 2 – 100+ pounds. Unlike a dumbbell, which has its center of gravity in your hand, the kettlebell has a center of gravity outside of your hand which requires multi-directional movement to stabilize the kettlebell and better mimics real life movements.

The reason that kettlebell training has been getting to much attention lately is because it requires functional, whole body fitness. Multiple muscle groups have to work together and all at once to control kettlebell movements, especially those in your core. Believe it or not, this is both a cardio and a strength training machine. Two-for-one!

Because this is a total body workout, you can get an intense sweat going and not be spending precious hours in the gym away from school, friends, and family. The list of benefits is a lengthy one, but here are just a few:

- Improved coordination and agility
- Better posture and alignment
- Increased bone density from weight-bearing exercise
- Increased power and endurance
- Low risk of injury when correct form is used
- Time efficient and simple exercises

Just a word of warning before you dive in. Start off with a lighter weight and make sure that your form is perfect before you move up in weight to avoid injury. If your gym offers a class or coaches to help correct your form, take them up on their offer! Kettlebells are like nothing you’ve used before, so movements may take some time before they become second-nature.

No kettlebells at your gym yet? That’s okay! Voice your opinions and suggest that they invest in a set of kettlebells! They won’t regret it and neither will you. Here’s a nifty kettlebell workout from Women’s Health that you can do the next time that you’re at the gym!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She started using kettlebells in January 2012 and hasn’t looked back since.

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