The cool breezes of the fall are here, making mornings a little crisper and nights better suited for snuggling. It’s time to adjust activities to find the right balance between hanging onto the heat and accepting autumn.

Hot Yoga
Although it’s no longer summer, it always feels like summer in a hot yoga studio, so be sure to attend this class with the bare minimum, as far as clothing goes (sports bra and shorts). If you’re new to the class, try a beginners course to ensure that you don’t over exhaust your body.

(For more on hot yoga see An Insider's Guide to Hot Yoga.)

Pole Fitness
This is a fun class to try with a group of friends. Whether it’s for fun or to be more flirty with your guy, this activity will create tons of laughter and memories. Grab a pair of cute pumps out of the closet and get going.

Horseback Riding
With the leaves changing colors, and the frost that settles on them, hopping on a horse may be all it takes to feel like you’re living in a fairytale. Instead of going to a local Go-Cart track, slow things down riding horseback.

Paint Balling
If you’re looking for some action-packed fun, get the girls together and take a cue from guys day out, and go paint balling. Dressing in layers for this activity fits perfectly with the cooler air, and you’ll get a good workout.

Whatever you decide to do, don’t let the return of fall keep you in a state of hibernation until next summer. Stay active by trying out some new activities. Also, remember to check out Groupon for local deals on all of these activities.

By: Kiarra Sylvester | Image: Source

I’m more of a contact-sport kind of girl, but when a friend informed me that there was free hot yoga in town I was intrigued. Hot yoga, unlike regular yoga, is performed in temperatures up to 105 degrees Fahrenheit. Yoga studios often offer both regular yoga and hot yoga. The sauna-esque heat allows your muscles to stretch further sans pain throughout the duration of class.

I partook in two hot yoga classes and can honestly report that hot yoga is an excellent workout. But before attending a hot yoga class, let me fill you in with some details.

Class Length
Classes can run from 45 to 90 minutes. For your first class, always pick the shortest duration. Even if you run marathons for fun or bench 280 plus pounds, hot yoga is a completely different workout. Allow yourself time to adjust to hot yoga before continuing onto a longer class.

Hydration
Drink water before, during and after class. It is 105 degrees in the room, and you are practically swimming in your own sweat (attractive, I know). Due to the heat, you are losing liquids faster than Kim Kardashian’s marriage dissolved. If you feel dizzy, do not feel ashamed to lie down in Savasana (Dead Corpse Pose) and guzzle down water. In fact all instructors encourage their students to listen to their bodies over pushing themselves. I made the mistake of not hydrating before my 90 minute class and, consequently, sat out for most of the session.

I suggest bringing two 16-ounce water bottles (the standard size) to class. Before class, drink enough water that when you pee your urine is mostly clear. It is a crude test, and may sound excessive, but nothing is worse than fainting from dehydration.

It is Not a Competition
A wide variety of people do yoga: super fit yogi masters, me, beginners, you name it. At first, you will not be able to complete every pose with poise. Your legs will shake, you will sweat, but no one will care. Yoga is personal; you are not competing against your neighbor.

Materials

Combine hot yoga with a cardio routine every week, and hello beach body!

By: Lisa Swanson | Image: Source

In society, women are constantly being judged for what they wear, how they look and what they eat. As women, we try to do everything we can to make sure that we look our best, from working out to buying the right clothes. But exercising does not help you if you do not eat the right foods, too.

Most people should not eat a large meal before they exercise. If you do, you will most likely feel uneasy during your workout and want to quit. Eating a small meal or snack before exercising will help keep blood sugars at the right levels to make sure that you make it through your workout.

Good options before an exercise are bananas, a whole grain bagel with peanut butter and/or yogurt. Eating a small snack before you exercise is especially important if you have not had a meal within the past two hours.

Just as important as eating before exercise is stating hydrated. It is necessary for you to not only drink during your workout but also before. It has been said that you should drink at least three cups of water within the two hours before you workout. Stay hydrated by continuing to drink throughout your workout.

After you workout, your body will have worn itself out a bit. It is important to eat something small immediately after you exercise to help your body recover. An apple or other piece of fruit, string cheese, yogurt, peanut butter sandwich and/or nuts are great examples of food to eat after you exercise.

It is important to treat your body properly. That does not mean to over exercise yourself to fit into a specific size. It means exercising to keep your body in good shape but also eating to fuel that body. Eating properly and exercising will help make your body feel good.

By: Julia Morgan | Image: Source

The golden rule of sound sleep is having an average of eight hours; however, late nights spent juggling academic and social life can make waking up in the morning quite difficult. Many may have a caffeine kryptonite. Caffeine, like any drug, can be an unhealthy addiction. It can cut into sleep by causing insomnia, given that it usually takes 24 hours to exit the system. So cut coffee and soda out of your day and make waking up early less dreadful with these habits that will have the body up and going in no time.

1. Snoozing Means LosingAvoid hitting the snooze button all together. To refrain from doing so, place all wake-up call devices across the room. This forces night owls to physically get out of the bed. And after making it that far, it’s less likely to choose to go back sleep. Also, be sure that the alarm tone is loud enough to hear across the room and annoying enough that you’ll be dying to turn it off.

2. Let’s Get Physical Don’t put off daily workouts until the evening. Instead, set the alarm a bit earlier and go for a quick run. Exercising releases endorphins, providing more energy. Not to mention, working out early can help you sleep more soundly.

3. Lighting is Crucial The faintest beams of light in the bedroom, from cell phones to laptops, can prevent anyone from a good night’s sleep. But be sure to open up the blinds in the morning, and the natural light will help wake up a foggy brain. But if there is no source of sunlight, turning on a light will do.

4. Get “Berried” AwayRaspberries and strawberries are good sources of energy. But there are many other fruits that can be substituted for energy sources; there’s something that caters to each personal appetite if these don’t work. If there’s not enough time to stop and eat in the mornings, try preparing fruit smoothies the night before. Avoid foods that are filled with carbs, sugar and fats because these foods will leave the body feeling sluggish.

5. Heaven ScentDifferent scents like jasmine, citrus and peppermint provide quick energy boosts. Try a “peppermint steam,” by placing a few drops of peppermint at the bottom of the shower -- the steam will wake up the senses. Or shampoo with peppermint will do the trick.

6. Water WorksStart the morning with two, eight-ounce glasses of water. While this seems insignificant, it will rehydrate the body, helping to clear a foggy mind because all thinking processes need water to work. Not everyone enjoys water, but a squeeze of lemon may be added for taste.

Bad habits are always tough to kick. But with these tips, as well as some time and patience, there’s no longer a need to choose caffeinated beverages to avoid being cranky.

By: Kiarra Sylvester | Image: Source

With rumors of the Freshman 15 trend swirling around in your head, picking your meal plan for college may seem like a daunting task. You like to eat, but you don’t want to eat too much and gain the extra weight. If you pick a more expensive plan and end up with leftover money, the gorging of any and everything to finish off your meal plan will lead up to a steady rush of weight gain. Don’t even forget about those campus restaurants!

During my summer quest to slim down and be healthier, I have tried to go beyond my comfort zone and recently began looking for protein shakes to try. I always thought that protein shakes were only for guys, especially those who eat raw eggs for breakfast and bench a thousand pounds. But, to my surprise, protein shakes can actually be really beneficial for girls, too, given you consume the right kind with the right ingredients.

As you may already know, protein can be consumed for muscle mass, but it can also be beneficial for weight loss. Protein shakes in a diet are supposed to be consumed like food— as a meal replacement for less than 300 calories, and they can really help fulfill your weight loss goals. Especially with ingredients that help sustain energy levels better than carbs do like soy (antioxidant-like qualities) and casein (slow-absorbing and can keep you from getting hungry too soon), protein shakes are really gaining popularity even among young women.

I was interested in post-workout shakes and found that protein shakes are really great for nourishment right after a tough workout. They allow the body to recover by restoring muscle glycogen, which fuels your body and depletes during a workout. In addition, shakes can help sustain energy levels. Those who exercise regularly need more energy than those who don’t, so those who do exercise regularly can really benefit from protein shakes. Whey is a key ingredient in post-workout shakes, and it is fast absorbing, which is important for your body when it needs its protein fast in its post-workout or catabolic state. In addition, whey protein helps decrease recovery time after a workout and quickens muscle repair, keeping you in good shape before your next workout.

Whey protein also is really good for the vegetarians out there. Increased levels of protein are necessary for those who don’t eat meat, especially if you’re trying to get in shape or take your fitness to the next level.

If you’re interested in what protein shakes can do for you, consider looking at your local GNC or Nutrishop (my personal favorite!) for a protein powder that’s best for your exercise regimen and lifestyle.

By: Michelle Chang | Images: Pinterest

​Working out inside at a gym can be really suffocating. There are guys stomping around, lifting weights heavier than we are, runners thumping on the treadmill for what seems like hours and just an overall aggressive mindset. Take your workouts outdoors, and you’ll be exposed to the fresh oxygen and sunshine that can really do you good; this will make what would otherwise be a dreaded and stuffy workout actually fun.

​If you like to run, find a route that you know will eventually bring you back home. I like to find loops that will bring me back to where I started, not straight shot trails that leave me three miles away from where I want to be. It sounds really simple, but not having to see the same thing twice has really made a difference for me mentally.

​In gyms, the air is recycled, and even if the gym boasts that it has air purifiers that clean the air, you’re still inside and you’re still breathing the air that the guy next to you exhaled. When you’re outside, you’re able to get a lot of fresh air, especially in the morning when the air is crisp and cold. Even taking a walk outside in the morning is something I love to do to wake up and get a little workout in. The fresh oxygen you’re getting will pump your blood and get you going, not to mention that it will make your workout a little more invigorating and get your endorphins flowing.

​Taking your workout outside means you’re going to get exposed to sunshine, and who doesn’t like a nice tan? Break out your tank tops, and don’t forget the SPF because on your outdoor run you’re bound to get a little color. Tanned and toned...what more could we want? I love getting a little color on my shoulders after a good run or hike outside.

​While the sun is shining and the temperatures are high, it’s best to avoid running or working out when the sun is hottest around noon. I like to take my workouts outside either before the afternoon or after around 5 p.m. to prevent too much sun damage and overheating.

​This summer, try taking a hike or taking a walk outside, and if it’s not too hot from the current heat waves across the country, go for a run, and you will start seeing the benefits!

By: Michelle Chang | Image: Weheartit

Gone are the days of repetitive crunches and sit-ups! If you’re looking for flat abs and a strong core to support your spine, you should be working your transverse abdominal region. This region is small and often overlooked because we think that crunches and sit-ups are all we need to sculpt our abs. But to keep our spines safe and stable, the transverse abdominals are what need to be strengthened. This is accomplished not by thousands of crunches, which create the vanity abs, but by tightening the core and the muscles of the pelvic floor, it literally acts as a corset for your waist.

In Pilates, ballet and yoga classes, ab workouts involve a lot of breathing. That sounds crazy and irrelevant, but try a plank and exhale deeply. You’ll feel your abs contract and with each exhale you’re tightening your transverse abs and creating a flat tummy. Visualize your belly button reaching your spine as you breathe out. You’ll feel your abs contract immediately.

If planks aren’t your thing (I know they’re not my favorite), consider lying on your back with your knees up at 90 degrees, legs and feet parallel to the ground. Then, exhale completely and bring your belly button into your spine. Hold that contraction in your core and slowly bring your feet to touch the ground, but make sure to let your abs do all the work. If you feel that your back is arching, press your lower back to the ground and get rid of the space between you and your mat. When you keep your lower back on the ground and breathe out as you move your toes to the ground, it will activate your transverse abs and fire up your core. The hardest part is keeping your back from arching and not letting your legs do their job.

Another exercise to try is the C-curve. Sit up tall on your rear with your knees bent out in front of you. Cup your hands under your thighs and relax your shoulders. Slowly roll back as if someone has punched your lower stomach, and make sure that your body is curved around the punch. While you roll back, exhale, keeping the curve in your spine. Visualize your body creating a “C” shape and not a “V.” When you keep your back straight, it will only hurt your spine and won’t work your abs! Hold the C-curve and continue to exhale while bringing your belly button to your spine. If you’re looking for a challenge, lift your arms above your head and slowly curl back an inch and then come up an inch, all while holding the contraction. You are guaranteed to feel the burn.

The best part about these exercises is that they are easy to do in the comfort of your own home. They don’t require large machines or even any weights to be effective. Try adding these exercises to your workout regimen, and I bet you won’t be disappointed.

By: Michelle Chang | Image: Source

Looking for a kick of caffeine to power you through the endless trudge of final exams? Before you reach for your can of Red Bull or gulp down a pot of coffee, consider what you’re about to put into your body. Highly caffeinated, sugary beverages such as energy drinks and coffee contain absolutely no nutritional value. They give you transitory sugar highs and boosts of energy only to ultimately deplete your body of fluids and make you crash to the ground.


Instead of guzzling one of these standard college study stimulants, consider sipping on Mate, a natural energy-inducing beverage packed with antioxidants, vitamins and minerals. Similar in taste to green tea, Mate is popular in South America and is made by steeping the leaves of the Yerba Mate plant in hot water. It has become a healthier alternative to coffee, as it contains less caffeine, but still delivers a similar energy boost. While coffee provides an ephemeral lift by stimulating the central nervous system, Mate has a stimulating effect on myocardial tissue, but produces relaxation on smooth muscle tissue.

As summer approaches and temperatures start to rise, simplifying your beauty routine is key to staying cool, comfortable and to save more time for warm weather fun. A cheap and easy way to spice up your summer look is to add a pop of color.

A great nail colour is an essential part of every fashionable girl’s wardrobe. Whether you’re decorating your fingers or your toes, choosing the right colour isn’t always easy. Between matching that season’s colors, your outfit that day, or equivalent shades from different lines, things can get overwhelming.

To help make things a little easier, here’s a short list of great colours that every Fashionista should try to work into their nail colour rotation, or at least take out for a spin when she’s feeling a little adventurous.

1. White 



Many women think white polish isn’t wearable unless it’s part of a French manicure, but white on its own is a great colour for nails. A full nail of white makes you seem daring, and willing to take exciting fashion risks. The first time you try white, it might take a little getting used to, but it will quickly grow on you as a great color to complement any outfit.



2. Purple


OPI, Lincoln Park After Dark

Purple polish conveys power and femininity. No wonder it’s the go-to colour for royalty! Try a grape shade if you’re not yet comfortable with this bold colour. But if you’re ready to go all out, try for a deep, rich purple that will catch people’s eye.





3. Orange
Essie, Orange It's Obvious

Orange polish is a great colour for shorter nails, and conveys a sense of youth and excitement. It’s a colour that you can’t help but notice, and you’ll probably get lots of compliments when you take this shade out for a spin.







4. Jade
OPI, Jade is the New Black

A deep dark jewel-toned jade polish gives any outfit instant pizzazz. Green is a colour that oozes style, and jade especially conveys the sense that you’re a woman in control. Think Uma Thurman as Poison Ivy, but without the deadly seduction!





5. Black
NYX, Matte in Black

Although some still it see it as a nail colour strictly for the Emo crowd, black polish gives any manicure a polished and perfected look. Best on longer nails, black polish on a well-manicured hand portrays discipline and organization. Wouldn’t you like to be considered responsible because you chose a great nail colour that day?

Whatever colour you choose to rock, remember to try to experiment every now and again. Peruse your closest drug store, and pick new shades that are outside of your usual palette. You’ll be surprised at the number of new colours you’ll discover and how many of them you’ll absolutely love.

By: Cate Young | Image: Source

At an age when Whole Foods is fashionable and veganism is venerated, it is only natural to adopt healthy eating habits. But if all you’re consuming is carrot sticks and celery stalks, an obsession to resemble your veggies’ slim silhouettes may begin to consume you. Repelling the American stereotypes of obesity and over-consumption, young women often develop a type of eating disorder that is less distinct than anorexia or bulimia. Characterized by an unhealthy fixation on healthy eating, orthorexia is the result of compulsive diet restrictions.


Coined in 1997 by Steven Bratman, M.D., the term orthorexia is still not formally accepted by the DSM-V, a resource used by mental health professionals to diagnose and research disorders. Scientific knowledge of the disease is limited and most doctors disagree with giving patients a separate diagnosis, connecting the symptoms to an anxiety disorder or the early stages of a different eating disorder.

Cynthia Bulik, director of the eating disorders program at the University of North Carolina at Chapel Hill, tells TIME Magazine, "We don't want people to be mislabeled and not get the care they need because they're actually on the slippery slope to anorexia."

In order for people to actually get the care they need, orthorexia does need a separate diagnosis. Unlike anorexia and bulimia, othorexics do not limit the amount of food they consume, and they do not harbor any guilt about their restrictive eating habits. Conversely, people with orthorexia are proud of their ability to maintain such “healthy” lifestyles and scorn those who are so weak as to consume junk food. Their disorder is made harmful by their rigid restrictions to specific foods (such as a diet limited to fruits and vegetables) and concerted focus on what they eat each day. Orthorexics need to be made aware that their restricted eating is not healthy, and to receive the proper psychological attention so that their obsession over food does not spiral into serious medical problems.

When people have orthorexia, they often fail to receive certain essential nutrients, depending on their individual diet restrictions. If a girl who is afraid to consume fat, for example, completely cuts dairy and cheese out of her diet, she could develop osteopenia, a precursor of osteoporosis triggered by her avoidance of calcium. Anemia is another common health defect caused by orthorexia and is acquired by a deficiency of iron.

Once orthorexia is diagnosed as a problem, the effects of the disease have often already consumed the inflicted person. An orthorexic often becomes socially isolated because they plan their life around food and have little room for anything but tracking their food intake. They forget what is truly important in the world and begin to lose the spice in their life.

Dr. Bratman, who went through orthorexia, states, “I pursued wellness through healthy eating for years, but gradually I began to sense that something was going wrong. The poetry of my life was disappearing. My ability to carry on normal conversations was hindered by intrusive thoughts of food.”

If you think that you or a friend may be developing signs of orthorexia, here are a few questions to ask yourself:

• Do you/they restrict eating food served at parties or social events?
• Do you/they target specific ingredients in foods and avoid them regardless of the portion size?
• Do you/they plan tomorrow’s food today?
• Do you/they realize that as the healthy quality of your/their diet has increased, the quality of life has diminished in parallel?
• Do you/they sacrifice once enjoyed experiences to eat more healthily?
• Do you/they feel proud when eating healthy food and look down on others who don’t eat the same way?
• Do you/they feel guilt or self-loathing when straying away from a restricted diet?

If you answered yes to at least two of these questions, you or your friend could be in danger of being orthorexic. It is important to consult a school psychologist if this is the case, and admit that your obsessive healthfulness is a diagnosable problem.

It’s okay to want to limit your intake of potato chips or candy, and it’s great to implement healthy eating into your everyday lifestyle. Whatever it is that you’re eating, though, you shouldn’t let food consume your life, or you’ll miss out on truly living.

I’m not saying you should go back to your dorm and devour an entire pizza after class, but know that it’s okay to eat a cheeseburger every once in a while.

By: Kimberly Suchy | Sources: 1, 2, 3, 4, 5, 6