Kelsey here from JBN! With back-to-school quickly approaching, unfortunately our priorities regarding a “bikini bod” may be last on our “to-do list”. Summer is the perfect time to work-out and eat healthy, especially so we look our best on our beach vacation! Don’t worry! JBN is here to help you not only avoid the “freshman 15”, but also assist you in your continued wellness goals!

1. Prepare a workout schedule

Just because you have classes and maybe even a part-time job, doesn’t mean all the hard work you put into exercise over the summer has to go to waste. Prepare a weekly workout schedule and hang it somewhere where it is VISIBLE so you can look at it every morning when you wake up…for example, the refrigerator or on your bathroom mirror. According to the Center for Disease Control and Prevention, adults need about 150 minutes of exercise each week for maintaining weight. For weight loss, it is recommended that adults get at least 180 minutes per week. That could translate into 30 minutes 5 times a week, or even an hour 3 times per week for 180 minutes.

2. Keep a food journal

Anyone looking to lose weight or consciously trying to maintain weight should maintain a food log. A study was published in the American Journal of Preventative Medicine where 1,685 overweight or obese participants split into two groups, half of the group kept a food log of EVERYTHING they consumed each day, where the other half did not. Both groups dieted and exercised. The group who kept the food journal lost twice as much weight. For those of you who are too “high-tech” for the boring old-fashioned journal, download an App like MyFitnessPal, where you can not only log your intake, but also receive diet advice and see the nutritional information regarding the food you consume.

3. Avoid skipping meals

With all the hustle bustle of school and work, sometimes fitting in “balanced” meals is a struggle. It is important to fit in at least three meals a day and preferably two healthy snacks. However, when this can’t be done JBN is here to help you avoid the dreaded hunger pains. Why not try one of our deliciously flavored Whey Superior Protein powder? Our protein is wonderful in a smoothie mixed with either water or almond milk, and easy to prepare on the go! This

protein can provide you with the nutrients you need to have full sustainability through the day.

4. Supplement…the SMART way

As you guys probably know, JBN is an all-natural supplement company. We are a trusted company that manufactures our own products, and the best part is you get what you pay for! Beware of chain-stores that sell dietary supplements, many make false claims and promises. When purchasing supplements, make sure you’re buying products that are enhancing the exercise you’re actually doing! For example, if you had class and work all day but are feeling too lethargic to work-out, a pre-workout may be your answer! Elite V2, JBN’s best-selling pre-workout is a low stimulant pre-workout with vitamins and minerals. This product provides you with essential amino acids to help you power through your day. One scoop is equivalent to less than a cup of coffee and will help you make it to the gym! On the flip-side, don’t go buying a muscle-mass gainer, post-workout when you’re only running on the treadmill for 30 minutes.

5. Pick and choose your partying

Did you know that there are about 7 calories per gram of alcohol? That’s not counting all the sugary mixers you’re adding with it. One cup of beer averages about 150 calories, and a shot of vodka is about 100 calories. 5 drinks into the night and you’re at 500+ calories. We all want to go out and have fun at college, but don’t go to EVERY party you’re invited to. Limit your alcohol intake to about 4 drinks per week, to avoid unwanted weight gain. In addition, drinking too much usually leads to the munchies…and I don’t know about you but a salad isn’t even on my radar in that moment… we all go for the pizza and cheeseburgers! A “fun” night out can add up to a day’s worth of calories if you’re not careful! It’s also important to keep in mind that alcohol slows down your metabolism, so don’t be shocked if you go out drinking for 3 days in a row and then don’t see results from your weekly workouts. The slowing down of your metabolism can also lead to unwanted weight gain.

6. Don’t skimp on sleep

On average, we should be sleeping approximately 8 hours per day. College students are notorious for packing too much into their day, and making sleep their last priority. Inadequate sleep has been proven to directly affect your hypothalamus gland, which is the part in the brain that releases satiety hormones. Meaning, if we don’t sleep enough our brain won’t tell us if we’re full or not. Not enough sleep, leading to over-eating will ultimately lead to weight loss. JBN offers an awesome supplement called, Amino Calm, which is an all-natural sleep enhancer. It is a combination of Vitamins C, D and E as well as minerals such as calcium and magnesium. These vitamins and minerals are then combined with a blend of branched chain amino acids to provide you with a restful night sleep providing your muscles with the nutrients they need to recover from the day before. This supplement can be great for any college student trying to enhance their sleep as well as take care of their muscles!

In closing - as you can see, "The freshman 15" is only a choice! Follow these steps and make sure you still have fun. College is an amazing experience. Using the basic fundamentals described and working hard is going to set you on the fast track to success!

By Kelsey Shriner (BS in nutrition and dietetics)