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Beat the Freshman 15…20…25?!


By: Kathleen Crowley
Features Editor

Welcome back to reality. Summer vacation is now over and it is time to fall back into a healthy regime. Together as a school, let’s start on the right foot this semester by making better decisions as to how we treat our bodies –both inside and out. The bottom line is, we are what we eat and there is no exception to this rule. Throughout campus history, it is known that one of the biggest epidemics we fear is “the freshman fifteen” –and don’t let its name fool you, for students of all classes become victims to it.

This year the new staff of the Pioneer is going to feature a weekly nutritional guide to keep the student body here at C.W. Post healthy. We will include nutritional facts, tips and advice from both professional nutritionists and trainers as to how to stay fit, what we should and shouldn’t eat, and how to maintain a healthy life style here on campus. After this week’s issue, which will include a basic introductory to our new program, each week here on after will feature exciting topics such as new work out plans, easy but healthy breakfast/lunch/dinners offered on campus, and optimistic adjustments and encouragement to keep you going and speed up your results. Have faith in yourself and the staff of the Pioneer to walk your way towards the healthier you.

Getting Started

YOU CAN DO IT! It is a fresh new semester where we all are given the opportunity for a fresh new start. Enough with the excuses and the procrastination. We all have the ability to get the bodies we want, we just have to want it. Nothing works over night, and no diet in the world is instantaneous. Mark today as day #1 and from now on just keeping getting healthier. Since each of our bodies and metabolisms are different, you need to create a well balanced diet that suits you.

Well-balanced diet: activity, moderation, personalization, proportionality, variety, gradual improvement.

On, locate the online food guide called “MyPyramid” to get help on creating your own personalized diet. This site will provide each individual with a personal guide on finding out what foods are essential for your particular body. recommendations for the amount of different food groups one should intake daily:

Food Group Recommended minimum servings each day
Grains At least 6 ounces of grains (half of those should be whole grains)
Vegetables 2 to 3 cups
Fruits 1½ to 2 cups
Milk and milk products 3 cups
Meat and Beans 5 to 6½ ounces

Ten Healthy Commandments:

Eat when you’re hungry; know when your full.

Don’t fear calories: Calories equal energy, you just need to know how to fuel your body appropriately. The more active you are, the more calories you need. Generally, active men need between 2,400 to 3,000 calories each day; whereas active women need 2,000 to 2,400.  Less active women should aim for 1,600 to 2,000; less active men need 2,000 to 2,400.

Portion Control: What your served and what one’s serving is, are to completely different things.

Listen to your body: Due to stress, distraction, and/or boredom, most of us ignore the signals our bodies are telling us, resulting in overeating or extreme dieting.

Snack Smart: Rather than a quick fix of a candy bar or bag of chips, go for a fruit or whole grain snack. Always keep healthy snacks around; throw a Winnick apple and/or banana inside your bag after breakfast for a healthy pick-me-up during the day.

Don’t mix up thirst and hunger! Most of us think we’re starving when we really are just dehydrated. Before indulging, drink a glass of water, wait 5-10 minutes, and then reassess your appetite. (Drinking water is crucial for weight loss and an overall healthy body.)

Read the nutritional facts before you eat. Just because it’s “fat free” doesn’t mean the sugar content or sodium content isn’t skyrocket. Look at the ingredients and be query of artificial ingredients, unnecessary trans fat and hydrogenated oils.

Eat five or six small meals a day. By eating five or six small meals a day keeps your metabolism running, your blood sugar levels stable, and a stable energy level.

Don’t deprive yourself of anything, the key is moderation.

Trust yourself and have patience. This itself is the golden commandment. Take each day at a time and don’t expect instant results.

On Campus Eating: Please understand you don’t need the luxury of an organic super market or the brain of a plastic surgeon to know what is and isn’t “healthy.” Whether you’re eating at The Winnick or at Hillwood Cafe, there are a variety of healthy options for all types of appetites –you just need to be smart.

Half of a healthy diet is what you eat, but the other half is exercise

There is no excuse why every student shouldn’t take full advantage of our schools recreational center.  The Pratt Recreation offers everything you need and more to get in shape. Not only is there a gym, but a swimming pool, tennis courts, outdoor and indoor track, basketball courts, tennis courts, handball and racquet ball courts and more. They offer personal trainers, dietitians, and small exercise classes for all interests.

Hours of The Pratt Center:

Monday – Thursday: 7:00 am – 12:00 am

Friday: 7:00 am – 9:00 pm

Saturday and Sunday: 10:00 am – 9:00 pm

Class Schedule:


Abs 1:00 pm
Total Body 5:30 pm


Total Body Light 12:30 pm
Yoga 12:30 pmAbs 5:30 pm
Aqua Aerobics 6:15 pm
Yoga and Pilates 6:30 pm


Abs 1:00 pm
Kickboxing 5:30 pm


Yoga 11:30 am
Total Body Light 12:30 pm
Abs 5:30 pm
Aqua Aerobics 6:15 pm
Yoga and Piliates at 6:30 pm


Zumba 5:30 pm

Saturday and Sunday: Pool Open

Helpful websites to get you on a personal fitness program:

For fun Healthy Recipes:

Calorie Counting Made Easy:

Short Work outs that really pay off:

Is P90x right for you?

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