Healthy Habits for College Students: Balancing Academics, Social Life, and Fitness

As the summer comes to an end, the school year is approaching. College is such a fun and exciting time in our lives. However, as a coach I have seen many of my clients who are students struggle to prioritize health and wellness through their schooling. I have also experienced this through my time in college. Between busy class schedules, extracurricular activities, tight budgets, maintaining a social life, and sometimes being confined to a small dorm room, exercise and healthy diets may seem impossible to keep up. I am here to tell you it is very possible if you are ready to make your health a priority. 

If you are in a dorm, high protein snacks are a great option for in-between meals or as a meal substitute. Keep these on hand in your dorm rather than more tempting unhealthy snacks such as chips, cookies, etc. Some of my favorite options are:

• High protein greek yogurt (Oikos triple zero is my go-to)

• Barbells protein bars

• CorePower protein shakes

• Quest chips

• 100 calorie nut packs (almonds, cashews, etc.)

• Light string cheese

For those college students living in an apartment, grocery shopping and meal prepping is key. I know it can be difficult making time for this when the stress and workload of school is already a lot to juggle. What I found helpful is finding quick meal ideas that don't take a lot of time to prepare, but are still clean and macro balanced. Check out my previous blog “Make Room for Meal Planning” at etageathletic.com/blog for a more in depth look at how to grocery shop and meal prep to achieve your nutrition goals. Here are some options that are quick, easy, and perfect for college students:

• Rotisserie chicken 

• Pre-cooked fajita steak

• Tuna salad

• Overnight oats 

• Chicken or turkey meatballs

• Salad kits 

• Protein Pasta 

• Pre-made egg bites

Exercise has many benefits such as boosting our endorphins, making us happier, it gives us more energy, it creates better sleep, and more. Between classes and homework, it is easy to become very sedentary through the college semester, especially through busy times like midterms and finals. It is very possible to create a routine incorporating exercise and achieve your individual goals throughout the semester. 

I recommend starting out with creating a step goal for yourself, ensuring you are getting basic activity in to counteract the sedentariness that comes with classes and book work. The average amount of steps recommended is seven thousand. Start here and then increase your goal over time. To take it a step further, joining a local exercise facility is a great option to help keep adherence. The act of making a commitment to yourself and your goals will make it more likely you achieve them. Many fitness facilities offer student discounts. Here at Etage, we offer a student discount for membership and personal training. We have a range of exercise options from cardio equipment, dumbbells, functional and strength training machines, etc. We also offer group classes each week and fitness on demand classes that are virtual. I recommend scheduling out when you will workout each week, making it a part of your weekly schedule and holding yourself accountable. A coach can be extremely beneficial, whether you are starting your fitness journey of looking to advance your ability and reach your goals faster. The personal trainers at Etage will hold you accountable, help guide you through workouts, and provide expert advice on nutrition. All for a great price with our student discount. 

Finally, something that is typically a large part of college within the realm of socialization is going out to eat, trying new restaurants and coffee shops, ordering takeout, etc. So, how do we foster this fun part of the experience while maintaining your fitness goals and a healthy lifestyle? Simple steps can ensure that this doesn’t deteriorate our progress. Here are my go-to tips for eating out:

• Look at the menu beforehand so you have a plan of what to order and avoid making a last minute decision.

• Pick a meal option with a good source of protein.

• If bread is provided before the meal, try to avoid it or have a small amount with your meal. This will keep you from filling up on processed carbs before you eat your meal with more nutrition value.

• Limit eating out or takeout to twice a week. Restaurant or fast food can be up to double the amount of calories compared to a meal prepared at home. 

• If you are over 21, I always say choose one or the other - alcohol or dessert. 

• For coffee shops - ask the barista about sugar free flavor options. Aim for skim-milk or dairy free creamers. Use stevia to sweeten rather than sugar.

At all stages in our life, health and wellness should be a priority. At times it may be more difficult to make time for exercise and nutrition, especially in college. However, if it is truly important to you as an individual, you can make it happen. Investing in yourself will always pay off. Prioritize exercise, plan ahead, make time to eat nutritious foods. And if you struggle with this, there is always help out there for you!

Need more motivation or help? Reach out to Coach Emily today at EHoffman@etageathletic.com