"Never put off until tomorrow something you can do the day after tomorrow." - Mark Twain

If there ever was a place where procrastination can go from a passing habit to a professional sport it's college. We all procrastinate from time to time. Sometimes it's small things, like cleaning up the kitchen, working out or doing laundry. But sometimes it's the bigger things that really hold us back - updating the resume, finishing that big project on time, or paying the bills.

People come up with all kinds of excuses to put off doing work. I'm too busy. Too stressed. Too broke. Too inexperienced. Too anything. Sometimes these reasons are valid, but most of the time they are excuses to avoid confronting the real problem - fear.

Fear in dealing with discomfort. Fear in tackling the problem alone. Fear and worry about how the reaction might play out. These are all manifestations that don't exist; we create these little scenarios in our head. The longer we procrastinate, the bigger our problems seem. Simple tasks snowball into huge mounds of problems that appear unmanageable. All of this untapped potential drains our energy, we procrastinate more, and slowly become unhappy. It doesn't have to be this way.

Life rewards action. When we tackle our problems head on, right when they happen, we don't dwell on wasted time or worry about future discomforts. We simply get things done. Over time, our problems become smaller and stress disappears. There aren't stacks of problems to worry about. They are taken care of. There is no such thing as a problem, only a situation to learn from.

Training is just a means to an end. It is a journey that gets you somewhere you want to be. Why do you want to get in shape? Do you want to look better in some new clothes? Do you want the self confidence you’ve been lacking for all these years? Do you just want to be happier when you look at yourself in the mirror? Everyone deserves to be happy and if training will get you there, then let’s get moving! I thoroughly believe that the best workout regimen is the one you actually stick with.

And that’s the secret. Really intense workout programs that promise quick results and little time commitment sell a ton of copies because most people don’t want to commit 100%. How often do people start a workout program just to give up after a few weeks? You don’t have to kill yourself with an expensive, fancy program. You’re never gonna look like the guy on the cover of Men’s Health without taking steroids. And you don’t have to train like your going to the Olympic Trials to be happy, healthy and look great naked. You just have to burn calories and build muscle on a consistent basis for a long period of time. And I want to give you the easiest way to do that in college.
college fitness
Upcoming College Fitness Guide Level 1 Cover

"I don't stop eating when I'm full. The meal isn't over when I'm full. It's over when I hate myself." - Louis C.K.

Give a man a drink and he may eat. Give a man a drink with free access to online food ordering with a credit card on file and well... you get the idea. Dining choices are everywhere on campus.
  • You have restaurants lining up the streets, attracting you to spend money.
  • Campus meal plans and food courts lure you into their service.
  • Online ordering companies make impulse food orders just a click away.
So it is very important to know exactly what you're putting into your body if you want to stay in shape in college. Two seemingly comparable items could hold a 500 calorie difference. What's the point of putting an extra 500 calories into your body if you don't have to? Hopefully this list will help you make good food choices at the most common types of campus restaurants.

good and bad campus food choices

The Burrito Joint
Aah the burrito: a one pound mass of meat, beans and cheese cloaked in a steamed tortilla. Most college campuses have some type of Mexican grill like Chipotle or Qdoba. And the temptations of the burrito are hard to pass up. But unfortunately these monsters carry heaps of calories.

Every time I ate a burrito, I felt guilty afterwards (and felt like I had a small baby in my stomach). When you're about to order a burrito, remember it means "little donkey" in Spanish. Not so appetizing now is it?

Good choice: 3 chicken tacos with salsa and cilantro (285 calories)

Bad choice: Steak burrito with cheese and sour cream (1,100 calories)

Extra tips: Look at that - just by changing your order slightly you save 815 calories! Go with chicken instead of pork, steak or beef. Add salsa and cilantro instead of the fattening toppings like cheese, sour cream, and guacamole. Whole wheat tortillas are better for you than plain flour. Burrito bowls, which let you skip the tortilla altogether, are also good for you. Knowing what you're putting in your body is half the battle.

how to lose weight in college
College fitness articles usually tell you what NOT to do.

Don't binge drink. Don't eat late at night. Don't overeat at the cafeteria. Don't eat from the vending machine. Don't play drinking games. It's like we're susceptible zombies parading around without self-control, eating and drinking everything in sight. We're not zombies. We are disciplined, rational adults. And we can think for ourselves. So I'm going to give you some ideas to actively elevate your college fitness with things you CAN do. Because not doing something isn't the same as actually doing it.

       Top 10 Ways to stay fit in college

1. Discover your perfect workout routine - Find a time of day to exercise that consistently works with your schedule. Do whatever it takes to follow through. Need some new music? Get it. Want some new clothes? Buy them. You need to move from dreading your workout to looking forward to it. The best exercise is the one you enjoy doing.
2. Turn fitness into a video game - I remember playing The Sims 3 and working on my character. I looked up at the screen. My character was a buff guy lifting weights. I looked down at my gut. I was a fat guy clicking a computer mouse. "Holy shit. What the hell am I doing?" I laughed to myself.
So why not turn your workout life into a video game? Write down a realistic goal you can accomplish in 2-3 months. This could be running a 5K, lifting heavier weights, or fitting into smaller clothes. Then write out 3-4 smaller goals that will help get you there. Reward yourself after finishing the small goals. Level up when you accomplish your main goal. Write a new goal and repeat.
lose weight in college
Via Nicolala Creative Commons 2.0

college drinking
College is like a fountain of knowledge, and the students are there to drink.

Parties. Bars. Tailgates. Sports games. You name a college event and you'll be hard pressed not to find alcohol there. Partying on the weekends, Thirsty Thursdays and sometimes even Wine Wednesdays can add up to a lot of drinking. And a lot of calories.

If you're really serious about staying fit in college, the best option is to abstain from alcohol altogether. So now that that's out of the way, what's Plan B? If you want to lose weight in college and still drink with your friends, you only have one option: Workout and eat less to save room for party calories.

It's an epic calorie battle. In the red corner, delicious and soothing alcohol, packing hundreds of calories per bottle. And in the blue corner, exercise and nutrition, burning fat and absorbing calories. Some nights, alcohol wins, commanding your better judgement and boosting your calorie count well over your limit. Other days, exercise and nutrition win, burning away those well earned calories. The key is to have exercise and nutrition to win 70% of the time.

To do this, first calculate your basal metabolic rate or BMR. This is the number of calories your body would burn if you stayed in bed all day. If you consume this many calories a day, you will maintain your weight. If you want to lose one pound a week, subtract 500 from this number. Remember, 1 pounds equals 3,500 calories.

Let's say your BMR is 2,000. To lose a pound per week, you would need to eat 1,500 calories a day. Let's take a closer look at 1,500 calories.
  • 3 Long Island Iced Teas = 1,500 calories
  • 2 Margaritas = 1,500 calories
  • 3 Pina Coladas = 1,500 calories
  • 10 beers = 1,500 calories
  • 7 Jagerbombs = 1,500 calories

lose weight in college
Losing weight in college is hard. If you want to be one of the lucky ones, you have to beat the odds. The only way to beat the odds is constant motivation. Motivation is what compels you to workout after a night of partying. Motivation propels you forward when you feel like the results aren't surfacing. Motivation inspires you to commitment and long term success. Sadly, staying motivated in college is challenging because so many things counteract your progress:

  • Your busy schedule blocks any regularly scheduled meals.
  • Partying is a calorie-machine
  • Hangovers almost guarantee you won't workout.
  • Your meal plan puts every food imaginable on your plate.
  • Meetings and activities all have food at them.
  • Your friends and roommates unhealthy living often rubs off on you.
  • Binge drinking can lead to binge eating.
With all of these things working against you, it's no wonder that 70% of college students gain weight. So how do we stay motivated?

We all want that quick fix. "Get ripped in 10 days! Get abs in a week! The detox diet! Fat flush! Southbeach Diet! Eat cabbage soup and shit yourself diet!" Unfortunately, weight loss doesn't work that way. When I wanted to lose weight, I tried to change things too drastically. I completely overhauled my diet, changed my routines, and felt good about myself. For about a week. Then I couldn't keep it up. I gave up and went back to my old ways. There is no miracle diet or intense fitness routine that will elicit results in a few weeks. The only path to success is changing your lifestyle for months, if not years. And the only thing that will get you there is motivation.

The trouble is long term goals are often never achieved because we don't see the results fast enough. Humans love short term fixes over long term goals. We drink to escape for a few brief hours. We eat comfort food to soothe us momentarily. We'd rather feel good now than look good later. We can't feel the distant future but we can certainly feel the present.

You are the average of the five people you spend the most time with. What does this say about you? Do you surround yourself with positive, supportive people, or people that drag you down? Sure, we are all independent-minded and make our own decisions, but our environment plays a much larger role than we think in shaping us.

      Who Are these People?

You can be the smartest, most talented, well adjusted person in the world, but if you surround yourself with negative people, your chances of success in life drop significantly. Reflect on your situation with this exercise:
  • Who are the five people you spend the most time with? In a 24-hour day, how many hours do you spend with these 5 people? In college, this is probably your roommates and friends, or parents if you live at home.
  • Once you've established who these five people are, dig a little deeper: Who are these people? What are their dreams and ambitions? Are they generally happy with their lives? Are they a positive force in my life? 
  • Now imagine a future situation and how they would react. If you wanted to change your life for the better, would they support you? There are two types of friends: those who want what's truly best for you, and those who are using you to pad their low self esteem, afraid of change because it forces them to examine their own lives. Which category do your friends fall into?
  • Finally, make a conscious choice about who you want to spend the most time with. If all five people are positive, good people, you're in luck. If only a few people on the list meet your high standards, that's okay too. Adjust your schedule to decrease the time you spend with them and find better influences in your life.

Do you dread working out and quickly get bored? Have you ever wanted to workout and watch TV at the same time? Then I have a solution! The Netflix Workout is a 22 minute workout routine that is designed to be completed while watching a Netflix TV show. Play the YouTube video or the audio file below at the same time as your instant streaming video. Simple voice-commands will guide you through a front-facing workout routine with no equipment that won't distract you from your show. Now you can workout and watch TV at the same time!

       Download the Audio Workout

The Netflix Workout.mp3
File Size: 21338 kb
File Type: mp3
Download File


Please comment with what you watched during your workout. And feel free to email me with your feedback.
College Grocery
Do you go to the grocery store with a plan or is it a crap-shoot where you never know what you'll end up with?
I wandered around and grabbed whatever looked good to me at that moment. Jumping from the frozen food aisle to the snack aisle to the diary section to (of course) the beer section, I dashed in circles until I thought I was done. Around and around, a whirlwind of cluttered activity with no focus or planning. And my diet suffered.

Money was really tight for me in college. I still remember going to Subway, ordering my sandwich, getting to the cash register, and not having enough money on my card for a $5 sub. Embarrassing (yet exciting for the obese employee). My roommates and I would often post random shit on Craigslist to scrounge together weekend beer money. It's a miracle we ever were able to pay the water bill. Anyway, money was tight but I still had to eat.

But I didn't have a college diet plan. If you want to eat healthy and cheap for $5 a day, you need to get everything from the grocery store. You can't eat out all the time because that will drain your wallet fast. Planning is the most important money-saving step for your college diet.

       Your Plate is like a Movie Set

So where do you begin? In order to eat healthy for cheap, you need to think of three main food types and their functions. In a college diet, three different types of standard foods make up your meals. Using these three food types, you can eat the largest variety of foods with the fewest possible ingredients. These three food types function a lot like a movie set. They all play important, distinctive roles in your meal. You have your stars, your supporting cast, and your extras.
Movie Set
Via MikeGL Creative Commons 2.0

Are you stuck with a college meal plan? Feel like it's too hard to eat healthy and lose weight at the college cafeteria? These 10 tips will help you lose weight on a college meal plan. I can't promise you it will be easy, but it's worth giving it a good, old-fashioned college try. The idea is to make good choices, not perfect ones.
The key in all of this is to develop habits that you keep. Strong, lasting habits that alcohol, late-nights, strange schedules, peer pressure and emotions can't stop. If you slip up and eat poorly for a day, a week or even a month, you can always turn it around. It's never too late to improve your daily choices. Practicing healthy habits at the college cafeteria is one of the most important ways to avoid weight gain in college.

      Eat Healthy on a College Meal Plan

1. Don't use a tray
The best way to fight huge portions is to only eat what you can carry with two hands. Trays help you pile on food and can lead to overeating. Do you really need all that room for multiple plates and bowls? If you can fit your food on one regular-size plate, it should be enough to keep you full.

2. Eat fruits and vegetables first
Most students don't even eat 1 serving of fruits or vegetables a day. If you fill up on some healthy stuff first, you're less likely to overindulge on the bad options. The more fruits and veggies you eat, the more your body will adapt to this new way of eating. Try it out for 2 weeks and it will get easier and easier. You may even start to crave fruit.

3. Get the hell outta there!
If you have the opportunity (and can cook a little bit), get out of the meal plan now! I have a sneaking suspicion that a lot of this college weight gain and freshman 15 stuff is related to the college meal plans. You don't hear of the new-employee 15, the high school 15 or the senior-citizen nursing home 15. All-you-can-eat buffets, alcohol and no accountability is a recipe for packing on the pounds. Plus they're expensive as hell. I should have just walked up to the counter, gave some dude $3,500 and let him inject globs of fat right into my gut. It would have been faster, (but it probably wouldn't have tasted as good).