3 Week ‘Freshman 15’ Workout: Stay Fit & Tone – Week 1

Freshman 15 week 1 video

3-Week “Freshman 15” Workout:
Stay Fit & Tone – Week 1

The infamous “Freshman 15”….

… this topic isn’t referring to the top 15 things to do or see when you arrive at college!

What is it really and how can you prevent this from occurring while still experiencing the beginning of your college journey?


The infamous “freshman 15” is defined by a gradual 15 pounds of weight gain that occurs during your freshman year at college. Whether this is a myth, a fact, or dependent upon the individual, it does exist. However, there are many ways to avoid this from occurring, especially if you are aware of how it could happen.


Studies find that some first-year students are likely to gain a few pounds, perhaps it may not be the full 15 and it also might not happen during freshman year! This might be a sigh of relief, but don’t get too excited because if your daily patterns continuously change, so will your body if your not in control.

Think about this… Conducted studies show that students gain on average 3-10 pounds during their first 2 semesters of beginning college! Not cool… not appealing to hear… and definitely not fun!


College is a time of many changes. Over the college journey you tend to go through many phases that allow you to become who you are. Your adventurous side may shine through, your ambition may sore, and your brain may be on overload! All while these things are occurring within and around you, it’s always helpful to have a healthy lifestyle in place to follow daily. Taking care of your whole body health is what will keep you focused, grounded, and energized each day, as well as keep your stress levels low.


The beauty of college is that it offers many wonderful things. Besides working on your future career, it also offers many temptations. You’re on your own and free to go anywhere, do anything, and indulge in whatever you want, when you want.

The ability to excessively eat or drink things at any time of the day is something you can reasonably control. College dinning halls are convenient for a varied food selection, but it does give a tempting vibe to eat meals of pizza, French fries and ice cream. This may happen from time to time, but never from day to day unless you’re aiming to gain that freshman 15 and then some!

Beware of late night cravings that could send you into a food comma! So be conscious of what you’re eating at odd times of the day.

Acclimating to college can be stressful. For some, it can trigger overeating as a comfort towards anxiety, being homesick, sadness, or any other part of adapting to being away from home. You must experience and enjoy the journey but take care of yourself in the process especially when temptations are presented.


There are countless resources available to help avoid the putting on the pounds in college. Here are a few suggestions to incorporate into your daily college life.

1. Stock your dorm with healthy snacks such as granola bars, trail mixes, fresh fruits/ vegetables, hummus, ect. You will be less likely to binge eat the unhealthy alternatives if you have healthier options.

2. ‘Frosty Bevs’ may be a big part of the social scene, but the reality of alcohol is that it contains a lot of extra sugar calories that can add on pounds! A beer contains about 150 calories. Drink about 5-6 of those and you’re taking in about 1,000 calories of a substance that does absolutely nothing for your health. College is a big party in itself, but if you must cut loose, you can prevent gaining weight by planning ahead. If you plan to rock the night out with unlimited beverages, try to fit in some exercise performed at a challenging intensity level before the festivities begin.

3. Live an active lifestyle. A college town should have everything you need within walking or biking distance. So skip the bus or uber and use what your momma gave you to get you where you need to be! Also, get involved in intramural sports, go to the gym, grab a friend for a jog, or do your own physical activity around campus.

4. Moderation is key! If you have a craving for your favorite ‘bad foods’, allow yourself to have it as long as it’s not a daily habit. Try to choose moderation over deprivation.

5. Manage your stress wisely. Starting a new chapter in your life with entirely different surroundings, hectic course schedules, and social events might leave you feeling a bit stressed, which could eventually lead to weight gain. A combination of all this could potentially have a negative effect on your health both mentally and physically. To reduce stress and feeling overwhelmed, incorporate regular bouts of exercise even if they are short sessions. Just a little movement will reduce anxiety, get your blood flowing, and clear your mind!

6. Hydrate with enough water throughout the day. It’s necessary for your body to function properly and process the calories you burn. If you are dehydrated, your metabolism will slow down.


For the next 3 weeks, I will provide you with 3 different workouts for you to learn and perform regularly. These workouts will remain consistent in the format (strength & toning circuits) but the exercises will change weekly to offer variety for your muscles as well as provide you with 3 different workouts for you to learn and continue to do on your college journey.

The weekly workouts consist of the following:

DORM DRILLS 101: Strength & Core
• Exercises Circuits you can simply do in your dorm room: 8 moves, 8 mins

CAMPUS DRILLS 101: Strength & Stretching
• Strength exercises, partner drills, & stretching series

CAMPUS DRILLS 102: Strength & Yoga
• Strength exercises, partner drills, & yoga series

Once you learn the routines, you can repeat them on days you need a quick workout fix or you can begin to add to them by incorporating other exercises!


For the first week, I’ve created a simple workout you can do in the comfort of your dorm room to avoid putting on the pounds in college! It’s equipment free, maximizes your time, and is effective for your body! Try it for yourself.

Freshman 15 week 1 exercises

*Check out the video to see how these exercises are performed.

 Write out your top 3 reasons why you want to avoid the “freshman 15” and get in great college shape.
 Post it in a visible place you will see daily. (ex: your mirror)
 Use social media to post your efforts and progress for other college students to become motivated and join in a challenge too! Use #tags such as: #freshman15, #beatthefreshman15, #freshman15challenge

Stay tuned for next weeks challenges filled with simple body weight strength and partner exercises you can do around any campus!

Study hard. Play hard. And stay focused on your goals to enjoy the exciting college journey that awaits you!



http://www.groovysweatstore.com (purchasable workout videos)

http://www.youtube.com/groovysweat (workout clips)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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