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10 Reasons You Might Not Be Losing Weight - Part 2

You're mistaking foods that you think are healthy for foods that are actually healthy.
There are certain foods that have the reputation of being healthy, but often times are not helping to push you toward your weight loss goal. While fruit juice sounds healthy, many times it's not entirely 100 percent juice and contains sugar, too. Salads are healthy in theory, but with added ingredients like cheese, high-fat dressings, and croutons, they can turn into a high-calorie and high-fat meal. Make sure you check out the ingredients before you indulge in a "healthy" food.

Your diet is stressing you out.

Getting on a health kick can feel great and give you a huge boost of energy. But if your regimen is too strict and you're worrying about having time to get to the gym, preparing healthy meals, and not snacking, losing weight is going to be difficult. When you're stressed out, your body produces cortisol, which is the fight-or-flight hormone that increases fat storage. So even though you're working out and eating healthy, if you're too stressed out about your diet or schoolwork, losing weight will be difficult. "I can definitely feel it when I'm stressed out and my body doesn't feel exactly right," says Reagan. "When I'm that stressed, I don't feel well and I know I have to budget my time better or take a little break." Take a step back and evaluate your stress level and adjust your lifestyle accordingly.

You're not sleeping enough.

A lifestyle change is hard to adjust to, so if suddenly you need to fit in an extra hour of working out and an extra hour of preparing healthy meals, it's going to be difficult to still get to bed at a reasonable hour. Getting a good night of sleep is just as important when trying to lose weight as eating healthy and exercising are, so make sure that you're getting your recommended amount of shut eye. Just like being too stressed out, being sleep-deprived promotes the release of cortisol, so you could be retaining fat and not even realizing it.

You're skipping meals.
While you may temporarily feel good about yourself when you didn't eat your typically huge breakfast, in the long run, skipping meals leads to eating more at other meals or snacking on unhealthy items throughout the day. "Many people who are dieting eat very lightly all day long and then end up binging late on at night," Levine says. "You are much more likely to eat ice cream, chips and cookies at 10pm than you are at 10am, so make sure to frontload your calories so that you don't set yourself up to binge later on at night." Instead of eating like a bird in the morning in hopes of jumpstarting your diet, strive for a filling and healthy breakfast with fruit, protein and fiber, like an egg with whole-wheat toast and an orange.

You're not counting your liquids as calories.

Guzzling a can of coke or a sweetened iced tea seems like it's nothing in the calorie world because it's not solid, but it's important to include all of your beverages in your calorie count throughout the day. People tend to forget about drinks because they only satisfy thirst and not hunger. If you must drink soda, sweetened beverages, or alcohol during your diet, make sure to compensate for these calories by cutting out the same amount of calories in a meal. Or, to make things easier, swap out all drinks for water. This way, you'll stay hydrated and cut calories at the same time.

Sources:

Valerie Berkowitz, registered dietician and author of The Stubborn Fat Fix
Alyse Levine, registered dietician and nutrition consultant for Livestrong.com

College women from around the country

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10 Reasons You Might Not Be Losing Weight - Part 1

It's springtime, and with summer just around the corner, you've decided it's finally time to shed a few pounds and get into bikini body shape. You've started hitting the gym regularly, cutting back on your calories, and doing your best to limit your drinking and late-night eating. Despite all of this, for some reason, you're just not losing the weight you were hoping for. So what gives? Read on to find out the top ten mistakes you might be making when it comes to losing weight, and how you can stop making them.

You're relying too much on numbers.

Sure, the scale seems like the perfect place to start looking when you're hoping to peel off the pounds. On the contrary, however, the scale isn't always an accurate representation of how much weight you've lost. It's important to keep in mind that muscle does weigh more than fat, so if you shed some of the fat but have built muscle in the process, that success won't reflect on the scale. "The scale can devastate the most committed people into thinking they cannot lose weight," says Valerie Berkowitz, a registered dietician and author of The Stubborn Fat Fix. "I've had clients lose three dress sizes but are ready to quit eating healthy because the scale has not budged." Water weight can also affect the results on the scale, so make sure you go to the bathroom before weighing yourself.

You're not watching your food intake.

While cutting down calories when dieting is important, it's also important to watch what you're putting into your body. Counting calories that you can consume a day will definitely aid in your weight loss, but it's typically more important to cut out refined sugar and refined carbohydrates in order to get your body moving in a healthy direction. Your body will process these refined foods quickly, so even if you've had a full meal, before you know it, you'll be hungry again and tempted to snack. "When I was in high school and tried to lose a couple pounds, I didn't know that much about dieting, so I thought that just eating less would make me lose weight," says Tabitha, a junior at Southern New Hampshire University. "I was eating white bread and sugary snacks, and I would feel hungry again about a half hour after eating. Instead of the bad carbohydrates, opt for whole grains, Berkowitz says, to keep yourself satisfied for longer and more likely to resist snacking.

You're not eating enough.
Sure, drastically reducing your food intake seems like a quick fix to rid yourself of that extra flab you've acquired recently. But while strategies like this will work in the short term, in the long term, they are ineffective for losing weight (not to mention seriously dangerous), says Alyse Levine, registered dietician and the nutrition consultant for Livestrong.com. When you don't feed your body enough, your metabolism slows because your body is trying to adapt to the low food intake. You could end up losing muscle, Levine says, and when you finally do start eating a normal amount again, you'll gain weight back quicker. While it's different for everyone, Levine recommends about a 1200 calorie per day minimum for most women.

You're focusing too much on low fat and non-fat.
Low fat doesn't always mean the food is good for you, and foods that claim to be low fat typically contain other ingredients to counteract the fat. One of the most common hidden ingredient in low-fat foods is high fructose corn syrup, and while that doesn't add to the fat content, it makes the sugar content go through the roof, which equals lots more calories. "These foods are often times not healthy and are not always low in calories or satiating so you end up eating a lot of them," Levine says. "Even more, they are usually just a source of empty calories with no nutritional value." Make sure you read the ingredients and nutrition label before eating any low or non-fat foods.

You're cutting out fat completely.

While too much fat is certainly a bad thing, cutting out fat completely won't help you lose weight. A certain amount of fat is important to have in your diet, and when you cut it out completely, it can leave you still feeling hungry. "Cutting out bad fats can help, but eating healthy fats, like fish, olive oil and coconut can help keep you full and avoid a snack attack." Avoid proceed foods and fats and stick to the healthy fats instead. "I usually stick to a few whole grains and lots of fruits and vegetables during the day," says Reagan, a sophomore at Trinity College. "Then, to fill me up for the night, I'll have salmon or a salad with healthy fats like avocado."

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10 Ways to Speed Up Your Metabolism - Part 2

6. Stay in your lane: don't crash diet

Most of us are familiar with the South Beach Diet, the Zone Diet, the Cookie Diet, and the Fit-Into-a-Dress-That's-Two-Sizes-Too-Small-by-Saturday Diet. While it may seem intrepid to try each food-fad that comes out, leap-frogging from diet to diet is actually more harmful than helpful.

Fitness is the sum of your nutrition history, and as Ansel explains, "Crash dieting can decrease your metabolism over time." Make sure to start off your day with a good breakfast and don't rely on get-fit-quick schemes or diet pills that can throw your system out of whack. For one healthy and delicious diet, try SELF's Jumpstart Diet.

7. Don't skip out on meals, but don't stockpile them, either

Tips on when, what, and how much to eat can be frustratingly variable, but err on the side of consistency. Research by Penn State University, warns that not eating enough can cause the body to enter starvation mode, which slows down metabolism; while on the flipside, Ansel explains that eating too frequently can lead to weight gain.

Ansel and physical trainer, Jumoke Solar, both agree that eating small meals throughout the day with a snack or two in between is just right. "Advice that you need to eat frequently to boost your metabolism has been greatly exaggerated," Karen asserts. "Most people will do fine with three meals and one small (150 calorie) snack a day."

8. Get some extra R&R

Staying up late is practically an unwritten rule in the land of higher education. Whether you pull an all-nighter after staying up late to study, or hit the sack in the early hours of the morning after spending time with friends, you're probably not getting as much sleep as you should. The thing is, missing out on sleep can have greater implications than just grogginess or being cranky.

A study published in the Annals of Internal Medicine found that dieters who snoozed for 5.5 hours a night for two weeks lost the same amount of weight as when they slept for 8.5 hours—but went on to discover that more muscle mass was lost in the 5.5-hour trials. Since muscle is crucial for losing weight and maintaining a healthy metabolism, staying up until the crack of dawn might be undoing your fitness efforts.

9. Get up and go

Jumoke Solar, MS, CPT and Group Exercise Instructor tells her clients to perform some form of exercise on most days—usually five times a week for 30-60 minutes. Getting extra exercise doesn't mean running a 5K marathon: taking a bike ride through the park on a lovely Saturday afternoon and leaving your car back on campus is healthy and fun. If you're in the gym, mix things up instead of sticking to your status quo. Interval training (speeding up and then slowing down) is a good way to surprise your muscles and keep them working hard.

10. Boys will be boys: don't compare yourself to them

It's an old story with a bitter end: your guy friend or brother eats whatever he wants with fewer negative results or embarks on the same fitness regimen as you but has more rapid, noticeable results. Instead of getting frustrated or thinking that you're doing something wrong, remember that men and women are built differently. "Men have faster metabolisms for two reasons," says Karen. "One: they weigh more and two: they have more muscle mass."

Since more muscle equals a speedier metabolism, men are generally pre-wired to have a metabolic rate that differs from that of women—but that's no reason to despair! Stop looking over your shoulder at everyone else at the gym and remember that your body is unique, even if your workout isn't. "I don't think there are any particular exercises that a woman should try," says Jumoke. "The most important thing is that you are safe and consistent."

Sources

U.S. News & World Report, "Sleep Loss Undercuts Weight Loss Efforts" [http://health.usnews.com/health-news/family-health/sleep/articles/2010/10/05/health-buzz-sleep-loss-undercuts-weight-loss-efforts-study-says]

Web M.D., "Make the Most of Your Metabolism" [http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism?page=3]; "Drinking Water May Speed Weight Loss" [http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss]

Yoshioka, M. et al., Effects of red pepper added to high-fat and high-carbohydrate meals on energy metabolism and substrate utilization in Japanese women (1998) British Journal of Nutrition 80, 503-510

http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat?page=3

Martha Tillman, Director of the South Forty Fitness Center, Washington University in St. Louis

Jumoke Solar, MS, CPT, Group Exercise Instructor, Health & Wellness Presenter

Karen Ansel, MS, RD, CDN; American Dietetic Association Spokesperson, Contributing Editor for Woman's Day Magazine

Photo Sources

Bike.jpg, [http://thenewsouthwest.com/2011/st-gregory-middle-school-students-learn-bike-skills-love-of-riding/]

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10 Ways to Speed Up Your Metabolism - Part 1

Let's face it. Many of us have fallen off of the fitness wagon. Studying, hanging out, and just not being in the mood to get out and exercise, often get in the way of staying in shape. If you're hoping to get back into fighting form for the summer but are finding yourself at a loss when it comes to seeing results, Her Campus has 10 tips for boosting your metabolism.

We've spoken to health experts in the fields of exercise and nutrition who've dispelled myths about metabolism and have advice on what you can do to boost what you've got.

1. Pump iron

According to Martha Tillman, director of the South Forty Fitness Center at Washington University in St. Louis, and Jumoke Solar, personal trainer and health and wellness presenter, strength training is an excellent way to boost your metabolism. "One pound of muscle burns 5-14 calories a day," says Jumoke. "And your metabolism will burn an extra 25-70 calories a day."

Since muscle burns more calories than fat, focus on building muscle rather than just blasting calories. Don't shy away from the weight rooms on campus just because they're often filled with hulking, grunting, amateur body builders.

2. Spice up your life

Since a new food is constantly touted as having magical nutritive powers, you might be a little skeptical about what really works. However, Karen Ansel, MS, RD, CDN and American Dietetic Association Spokesperson notes that there are, in fact, bitter and spicy metabolism-boosting options out there. Ansel mentions that green tea extract and capsaicin in chilies and red pepper have been shown to moderately increase metabolism.

Some studies, such as one published in the British Journal of Nutrition and another in Medicine & Science in Sports & Exercise, noted that adding red pepper to meals boosted metabolism by as much as 20% for about 30 minutes. Since the body expended extra energy cooling itself down, the effect was a noticeable (though short-lived), solution.

3. Chow down on more protein

Ever wonder why protein shakes seem to be popular food staples among bodybuilders? According to Ansel, it's because eating protein may increase metabolism by helping to build muscle. Unlike carbs, protein increases muscle mass, which helps to boost metabolism in conjunction with a strength training routine. Additionally, in an interview with Web M.D., another registered dietitian, Molly Kimball, reported that protein is helpful because it "generally requires about 25% more energy to digest."

Since the body works harder to digest protein than it does other sorts of foods, meals or snacks that are high in protein are often good alternatives to snacks that are only high in calories or carbohydrates. Some high-protein foods include hard-boiled eggs, slices of apples with a two-tablespoon portion of peanut butter, or a handful of almonds.

4. Don't skimp on the fish

Researchers from the University of Western Ontario noted that omega-3 fatty acids found in fish (and flaxseed) oil boosted metabolism by "[decreasing] levels of fat-storage enzymes" in the body.

If you have trouble finding good, fresh fish in your school cafeteria, try looking up a tasty recipe online and preparing your own. Grilled or sautéed fish isn't difficult to prepare (and this is coming from a cooking novice!), and eating more of it might help jumpstart your body's metabolism.

5. Keep a water bottle handy

The "8x8 rule" (8 eight-ounce glasses of water a day) is as popular as the apple-a-day saying, but it's not just talk. In two separate studies, German scientists at the Franz-Volhard Clinical Research Center in Berlin, discovered that drinking 6 to 7 cups of water a day increased metabolic rate by 30% in both men and women, for 30-40 minutes.

While Leslie Bonci, a spokesperson from the American Dietetic Association was quick to clarify that drinking water does not "flush fat" out of the system, the results of the German study noted that "up to 40% of the increase in calorie burning is caused by the body's attempt to heat the ingested water." So if you're a fan of coffee, soda, juice, or tea, make sure to include water in the rotation and keep a water bottle in your purse at all times.

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Your Complete 'Down-There' Grooming Guide - Part 3

Do's & Don'ts of Bikini Waxing:

DO wait until your hair is ¼" long before making an appointment or heating up your own wax kit. This way, the wax has more of the follicle to attach itself to, providing a cleaner removal.

DON'T tan before or after waxing,

DO stick to cotton underwear afterwards. Allowing the area to 'breathe' after a wax will greatly diminish the chance for irritation afterwards.

Photo courtesy of thirdage.com

Tweezing

Personally, kudos to anyone that can manually pluck each and every hair they want removed, one at a time. This is not recommended for anything other than the few hairs that remain after a wax or shave. Attempting to do more than that will bring about bleeding, bruising, and possible scarring. Always be sure to sanitize the tweezers in between each use and remember not

to tug at hairs, but pull at the root of the follicle.

Laser Hair Removal

While many believe laser hair removal is a permanent solution to eliminating pubic hair—it's not! And with that said, at roughly $500 per treatment, it's not exactly the most cost-effective method out there. Here's how it works: after the light from the laser wand reaches the target hair, destroying the me

lanin within the follicle, approximately a week and a half later said hair begins to shed. I've never actually tested this method but 20-year-old Chelsea, from The College of New Jersey, relates the process as convenient if the funds are there. She does confess, however, that she was at first surprised at the numerous restrictions necessary before and after the treatment: no suntan/sunburn four weeks prior, no waxing/tweezing two weeks pri

or, and no bleaching before or after. When it comes to the bikini region, laser hair removal typically takes 4-5 sessions to eliminate the hair from the region.

Photo courtesy of removal-hair-laser.com

Electrolysis

American Electrology Association member and certified professional electrologist, Jeannie M. Bush [link Jeannie M. Bush to www.AmenityElectrolysis.com] explains, "Electrolysis works on all colors of hair, all colors of skin, and all skin types."
During electrolysis, a thin metal probe slides into the hair follicle, administering electricity to the area that generates the hair.
Due to the permanent nature of this procedure, one must truly be sure about removing the hair. More expensive than laser hair removal, electrolysis ranges from $900 to $1700, depending on the number of sessions that will be required.
As the "only method of permanent hair removal, per the FDA," Bush stresses the importance in choosing a qualified, licensed, and certified electrologist. She believes that when choosing services for grooming the pubic area, it is imperative to look for credentials of the provider. In addition he/she should educate the consumer about the risks and benefits of pubic hair removal.

Photo courtesy of hairremovalsystems101.com]

So here they are:

Pros: To prevent infection, Bush "wears gloves, uses pre-sterilized, pre-packaged probes, and a sterile tweezer." Electrologists are capable of working with the personal needs of each client in order to avoid infection and ingrown hairs.

Cons: While electrolysis is the only method considered permanent by the FDA, there is a small risk for hair re-growth due to hormonal changes that can't be accounted for at the time of the procedure. Also, electrolysis is not guaranteed to be painless for all patients. While some do not respond to treatment, is it worth the $1200?

Trimming with scissors

The most inexpensive method to groom your lady bits, simply tackling the issue with a pair of scissors for a quick trim is easy! In fact, this should be done before any at-home hair removal process. One should always be careful when trimming, going slowly and even utilizing a mirror. When it comes to what kind of scissors, it's best to invest in a small pair that you can find at any local drug store.

From One Woman to Another: How to Deal with Ingrown Hairs:

Becky Sturm, CEO/Founder of StormSister Spatique: "Waxing lessens ingrowns more than shaving. Wear panties that don't have tight elastic around the legs. A tight elastic band encourages ingrowns by keeping the hair from emerging from the skin. Using a sisal bikini brush (which improves circulation and energy) to exfoliate a couple times a week helps remedy, as does a cream called, Finipil." The brush retails for around $11.00 and the Finipil for roughly $15.00 depending on the size of the container.
Becca Bijoch, Lola Red PR: "Exfoliate after the wax to prevent ingrown hairs. Also invest in an ingrown hair serum that will keep the area smooth and bump-free." One hair serum that's been recommended by friends and Gisele Bundchen is Princereigns product, which you can find at local pharmacies for $30.00.
Maddie Edgerton, on Res-Q Advance Ingrown Hair Treatment Pads from Satin Smoot h: "It treats ingrown hairs, razor burns and bumps (all of those embarrassing skin irritations) due to waxing, electrolysis, lasers, and shaving. This can be used up for 24 hours after hair removal so you can still have a carefree summer and not have to worry about skin irritation. It's amazing; it literally comes to the rescue and revives skin's natural beauty after hair removal." For only $14.99, it's an affordable preventative.
The Her Campus Team weighs in on down their grooming habits. 87 team members were surveyed and asked to check which grooming option(s) they used.

The Her Campus Team shared their preferences, now it's your turn! Leave a comment below on your favorite grooming option and any tips for your fellow collegiettes™.

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Your Complete 'Down-There' Grooming Guide - Part 2

Photo courtesy of thirdage.com

Different Waxing Options:

At-home Waxing: A good waxing kit isn't hard to find and you'll soon find yourself seasoned at the process. However, be sure to thoroughly read the instructions and don't be afraid to look up videos providing demonstrations.

Warm the wax, allowing it to take on a honey-like consistency. You can alsopurchase wax strips to avoid the mess!
Before getting started, make sure the area and your hands are clean and sanitized.
Until you feel comfortable with the process, try practicing with the wax on your forearm or calf. One thing is certain though: always be sure to test the temperature of the hot wax before applying it to the pelvic area! No need for a burn down there.
Dip the utensil—typically a flat wooden stick—into the wax and apply the wax to the area. Try not to smear too much onto the skin and always be sure to move in the same direction. At-home waxing is completely feasible; however, if you're looking to go any further than the basic bikini wax, be prepared to continue pulling those strips despite the obvious pain.
For any stragglers, pull out a pair of tweezers and snag them. Do not, I repeat, do not apply wax on the same area twice. Bleeding and scabbing can result otherwise.

This is a great video to help you get started with a simple bikini wax.

Salon Waxing: With such a sensitive region, it's no wonder many go to a salon for waxing. Alana, junior at Syracuse University, confesses, "I tried waxing at home, but I just couldn't bring myself to actually continue pulling away at strips!" When dealing with such a personal part of your body, choosing an esthetician is just as important as choosing the salon!

A lot of women tend to go to frequent salons recommended by word of mouth. Ask around and you'll definitely find a salon your friends trust or check out yelp.com for reviews from past and present customers.
Don't be afraid to stop in and ask some questions and meet the staff. If it's your first time, speak up! Specialists are more than willing to guide you through the process so there are no surprises.

Feeling awkward? Just remember, waxers are seeing old and new customers everyday for appointments—they have seen just about everything. Kristie, senior at Rutgers University, first started visiting the salon for bikini waxes, and she "just felt really comfortable with [her] waxer right from the beginning. She would discuss everyday things like how classes were going, but would still make sure I was aware of what was going on."

Beginner:

Bikini Wax: hairs outside the bikini/panty line are removed.

Full Bikini Wax: hairs outside and a bit deeper within the panty line are removed. This style can also look to create a more definitive triangle shape by eliminating some of the hair resting towards the top of the pelvic region.

Intermediate:

French Bikini Wax: A more thorough wax, all of the hair in the front of the pelvic region is removed, expect for a small strip, which can resemble a landing strip.

Experienced:

Brazilian Bikini Wax: All of the hair, from the front of the pelvic region to the back (including the area leading to the butt) is removed. Typically, a small strip is left behind. Foresee a thong bikini in your future? This might be just the style for you.

Hollywood Bikini Wax: results in the pelvic region, including the labia and area reaching the butt, becoming completely hairless. The Hollywood is probably the most physical of the waxing styles—requiring a team effort from you and the waxing specialist. Expect to twist and turn into different positions to ensure a smooth result. You will be asked to lay on your stomach in order to remove the hair around your butt.

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Your Complete 'Down-There' Grooming Guide - Part 1

Growing up, every girl struggles with what to do about hair that grows in the bikini region. With so many different grooming options, how can you be sure you're working with the right one? What's a normal look for down there? Am I the only one who does that? What do guys actually like? What's "in" right now? Wait, what about pubic hair dye? Hot Pink? YES! Vajazzling? Sign me up! (Not Quite). While you might not want a platinum blonde star adorning your bikini area—the truth is, there's no right or wrong way of dealing with your lady bits—just suggestions and some safety guidelines. And with summer approaching, here are some different grooming options to suit every collegiette™. But remember, every girl has her own preference and that's totally ok!

The Different Looks:

Just Around the Edges: when all the hair covered by your bikini or panty lines is left untouched. Typically, this look works to take care of those pesky hairs that start to wonder off grid.

Landing Strip: the removal of all pubic hair, except for a narrow, vertical strip that typically starts either at the natural pubic hairline or above the vulva, and ends just above the clitoris. This looks varies in width and length, leaving the decision up to you!

Completely Bare: the complete removal of all hair, from the pelvic region up towards the butt. Those looking to rock the most revealing lingerie or swimwear usually don this smooth, hairless style.

The Different Grooming Options

Photo Credit: Diane Diederich/Istock

Shaving

The most popular and inexpensive method of grooming down there. According to a study conducted in 2006 by the Vagisil Women's Health CenterSM, 23% of all women aged 18 and older report that "they shave part of their pubic hair off." Shaving with a razor consists of five simple steps: trim, soak, lather, shave, and moisturize. Keep in mind to avoid shaving during your period, as your skin is very sensitive during this time. For the best results, shave in the same direction your hair grows. Avoid spending too much time going over one area. In order to avoid irritation, stop after three strokes. Beginners should look to shave once a week. Veterans will find their own preferences.

The Razors:

When it comes to grooming your lady bits, avoid straight, disposable razors or ones that have gone dull. Key components to look for in order to minimize nicks and cuts are a pivotal head, multiple blades, and moisturizing strips. It's no wonder the two most recommended razors have all three!

Schick Quattro For Women TrimStyle Razor and Bikini Trimmer: What doesn't this thing do? Whether you prefer grooming in or out of the bathtub, Schick Quattro for Women TrimStyle has you covered! On one end you have the Razor comprised of four thin blades for a close shave and strips of Aloe and a Duo-Vitamin Complex to moisturize your skin. On the other end is a waterproof, battery-powered trimmer, which comes with three different combs of varying lengths. Did I mention the $11.99 price tag? Sold.

Gillette Venus and Olay Bikini Kit: For only $9.99, this bikini kit comes equipped with trimmer, Venus Embrace razor, and Olay bikini lotion. The razor features three blades and protective cushions for a smooth nick-free shave. The reviews are in on the battery-less trimmer, and women cannot stop raving about how easy and effective it is! And last but not least, the Olay bikini lotion is sure to leave you feeling fresh and clean, and the hydrating lotion works to eliminate razor burn.

The Do's and Don'ts of Down-There Shaving:

DO trim your hair down with scissors as short as possible before shaving.

DON'T use a heavy scented lotion to moisturize afterwards. The chemicals within the lotion often times irritate the area. Instead, look to apply aloe vera, baby oil, or baby powder.

DO bathe beforehand to soften coarse hair.

DON'T simply use soap when shaving. Apply a shaving cream that will work to lather the pubic area, helping to reduce irritation.

Waxing

Whether you've bought your own wax kit or have scheduled an appointment at your favorite salon, waxing is another method for grooming hair that grows in the bikini region. However, the truth is hot wax is, well, hot wax. To avoid the swelling and pain from removing the strip of wax from your skin, take an over-the-counter pain reliever like aspirin or ibuprofen 30 minutes before waxing. Whether at the hands of a professional or from within your own bathroom, the directions are the same: hot wax is applied to the desired area, then a strip of cloth is applied with pressure. The strip is then pulled in the opposite direction of the hair's growth. Voila, hair is gone!

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pro·cras·ti·na·tion: We love you, we hate you, how do we get away from you?!

I'm probably THE worst procrastinator of all time. I'll clean the dishes, scrub the kitchen, clean out my room, go through old notes, photographs, and basically empty out the memory box on my floor. I'll go through old files on my computer and read through old stories or articles saved on my desktop. I'll go on Facebook and change my "about me" or decide that it's time to do laundry. Before I know it, it's 11:00 PM and I'm staring at a Word document that was "last modified" at 5:25 PM. I then realize that during the course of the past five and a half hours, I have done anything and everything except my final paper: THE paper that constitutes half my grade. FML, anyone?

No, not just yet! Since there are still a few more weeks before we can throw our caps in the air (or pack up our dorm and head on back home for summer break) there are ways to combat this procrastination fever. Here are four tips and some additional suggestions from collegiettes™ for overcoming procrastination. So now we can all relax a bit when we hear the dreaded phrase "finals week."

1. Make Lists and Prioritize

Carol Spector, Director of Career Services at Emerson College, says, "It seems procrastination always happen this time of year because we get ourselves so overwhelmed with our tasks. That's why it is very important to break things down into smaller tasks. When studying for finals, it is best to start with a list of all that you need to do. You might even divide that [list] into segments of reviewing notes to researching information."

Taylor, a student at the University of Connecticut, says, "I write down everything [I] need to do on a Post-It note. Realistically, you're not going to accomplish anything more than what you can fit on a Post-It note in a day, so it's another simple way to make a list with specific tasks and stick with it."

If you tell yourself you're going to finish writing 20 pages in one afternoon, you'll probably be unpleasantly surprised when you realize this is actually an unrealistic goal. Tell yourself that you're going to focus on writing five pages at a time, for example. This way, if it takes you two hours to write five pages (without any distractions), then you can take a half hour break, and then move onto another assignment or the next five pages of the paper. Theoretically, you could get ten pages done in one day, and 20 pages done in a whole weekend. But that's if you really focus. (And then you could spend the next three days editing your paper to perfection!)

2. Disconnect from Social Networking

Facebook can be our best friend when it wants to be. And at other times, it can actually be our worst enemy. Simply deactivating the Facebook doesn't work because you can literally log back in and voila you're now back into your usual stalking routine. Laura, a student at UNC-Chapel Hill, says, "For anyone with a Mac, I highly recommend the free program called SelfControl—you can block any sites you tend to procrastinate with for however long you need, and once you block them, there's NOTHING you can do to un-block them until the time runs out. I'm not sure how I ever got things done without it."

3. Pick Your Location

Since I live off campus I usually do my work in my apartment. After countless nights falling asleep on my laptop or on a stack of textbooks, I realized that it is impossible for me to do any work when I'm laying on my stomach on my bed. In order to get work done more efficiently, I move to a different location in my apartment and bring my computer and anything else I need to complete my assignment(s). It's important to pick a location that works best for you and your needs and that will allow you to get the most work done possible.

Meagan, Colorado State University, says, "Go somewhere other than your normal place of study—if you usually study at home, hit the library. If you study at the library, take your computer to a coffee shop. I find being in an unfamiliar environment helps me focus when I really need to and I don't fall back on my usual procrastination habits."

4. Take Breaks

Being overwhelmed isn't fun and taking a break from writing that 25-page paper or studying for that pathobiology exam can be a good thing! Sometimes you just need time to allow your brain to breathe. Give yourself a certain amount of time off—whether it's a five-minute bathroom break or a 30-minute snack and Gossip Girl rerun—a break is a necessity. Go for a run if it's nice outside and you'll feel more awake and ready to combat any final—no matter the size, shape, or deadline. Kimya, a student at Emerson College, says, "Allow yourself a certain amount of time for procrastination. Say to yourself 'OK, after I've written two pages, I'll take a Tumblr break.'"

Here are even more finals week tips from collegiettes™!

Lauren, Emerson College, says, "Allot certain blocks of procrastination time. Whenever I need to study or buckle down and write a paper, I set a timer. For every twenty minutes I do nothing but work, I get five minutes of 'me' time. That's the time you can dance around your room wildly to 'Walking on Sunshine' or tag photos on Facebook. Just make sure you set a timer for those five minutes, as well, and adhere to them."
Kaitlyn, UW-Madison, says, "I do all that I have to do on computer first, then go to the library without it. And having a friend change your Facebook password until finals are over isn't a bad idea!"
Rachel, Northeastern University, says, "I wake up that day with the mentality of 'okay, I need to absolutely get this done today' even if it is just one thing. If you tell yourself all day you're going to do something, your brain adjusts to the idea of it."
Audrey, University of Iowa, says, "Get everything done the week BEFORE finals week—that means catch up on e-mail and Facebook, but also paint your nails, clean your room and read all of your favorite magazines so you have nothing else to do but study!"
Audrey, Skidmore College, says, "The best tip for procrastinators is to start on the biggest project first, even if it means just making a little headway. Starting is the most daunting part, and often, especially during finals, we tend to work on smaller projects, leaving the most strenuous for last. Just work for 15 minutes on that project and you'll feel more relieved for the entire week."

Remember, as much as you need to get a lot of work done before the semester is over, you should relax, pace yourself, and take small breaks in between. Pick out a location that will work best for you so you can steer clear from distractions and be sure to give yourself rewards for completing a certain amount of work. Do some yoga, go for a run, stretch, refuel, and give your brain some time to breathe before you put your nose back into the books!

Now get to work collegiettes™! And once you're done with that thesis, tell us what study tips work best for you. Happy finals!

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Your Most Embarrassing Period Questions: Answered! - Part 2

Is it bad to sleep with a tampon in?

According to the Tampax website, "You should never wear a tampon for more than eight hours to reduce the risk of TSS during your menstruation." So what about wearing one overnight? According to Jackson-Moore, the risk is pretty negligible. "If you're just sleeping for eight hours, that's reasonable," she says. But if you do plan on sleeping for much longer (for example, if you're crashing at 7pm the night after pulling an all-nighter), you can be extra-safe and set an alarm to get up and change your tampon after eight hours.

Will a significant change in diet affect my period?

Significant changes in diet, exercise, and stress all have the potential to alter your cycle. But if your cycle is significantly affected by a change in diet, it could be a signal that something about your change in routine is unhealthy. "For the most part, if you are losing weight in a healthy fashion, it really shouldn't affect your cycle," says Jackson-Moore.

My period is consistently irregular—my gyno says I shouldn't worry about it, but it's frustrating to deal with. What options do I have to regulate it?

If you want to regulate your cycle without hormonal medication, you first have to know what's causing the irregularity. While irregularity can be caused by a myriad of factors (including STDs, pregnancy and eating disorders), the most likely causes are stress, a crazy diet, or exercise. Try adopting a consistent (and healthy) diet and exercise plan and reducing your stress levels before turning to other options. If these don't do the trick, Jackson-Moore says you can talk to your gynecologist about possible medical solutions such as Lysteda, a non-hormonal medication to treat a heavy flow. "Taking non-steroidals like ibuprofen during the cycle does lessen the flow," says Jackson-Moore.

I don't want to use tampons, but pads are uncomfortable sometimes and can be difficult to wear in all situations. What are my other options?

Unfortunately, there aren't a ton of options out there for dealing with your period. If pads irritate your skin and tampons just aren't your thing, a menstrual cup (such as the Diva Cup or the Mooncup) could be a better option. A menstrual cup is a reusable, bell-shaped cup that you manually insert into your vagina to collect menstrual blood (instead of absorbing it like a pad or a tampon). They come in both rubber and latex-free options, and while they're less common than pads or tampons, many women find them to be a perfect solution. "I have some patients who use it, and they love it," says Jackson-Moore.

How heavy of a flow is too heavy?

This can be a tricky question to answer. "A lot of times we overestimate and underestimate the amount of bleeding we have," says Jackson-Moore. But if you're not sure if your flow is something to be concerned about or just heavy, there are a few signs to look for. "If you're passing blood clots that are very good size, or if you're bleeding longer than seven days, that is probably a tip-off that you're bleeding too heavily," says Jackson-Moore.

Sources:

Lisa Jackson-Moore, M.D., an OBGYN working in North Carolina

http://women.webmd.com/menstrual-blood-problems-clots-color-and-thickness

http://www.tampax.co.uk/toxic-shock-syndrome.php

http://www.epigee.org/menstruation/irregularperiods.html

http://www.mayoclinic.com/health/toxic-shock-syndrome/DS00221

http://www.lysteda.com/

http://www.divacup.com/

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Your Most Embarrassing Period Questions: Answered! - Part 1

Do you remember when you first got your period? We certainly do.

No matter how well your mom or those illustrated health books prepared you, back then, periods were a weird and scary phenomenon. Of course, at this point in our lives, we're a little more used to the whole idea. But even though by now some of us have had our periods for almost 10 years (hard to imagine it's been that long), that time of the month can still leave us with lots of questions. It's often hard to know what's normal (and what's not)…and frankly, these aren't questions that you feel comfortable casually bringing up while out for drinks with friends.

Well, don't worry. Her Campus is here to help! We asked college women across the country for their weirdest, most embarrassing questions about their periods so that we could find the answers. Remember, if you have any serious concerns about your menstrual cycle, only your doctor can give you the answers you need. But in the meantime, we did some research and talked to Lisa Jackson-Moore, M.D., an OBGYN working in North Carolina.

Can you really get Toxic Shock Syndrome from leaving a tampon in too long?

We've all read the warning signs on the back of every box of tampons, but Toxic Shock Syndrome (TSS), a potentially deadly bacterial infection, can seem more like a myth than a real concern.

Approximately one-half of TSS cases occur in women and girls during their menstruation, and this menstrual TSS is associated with tampon use. According to MayoClinic.com, scientists are still unsure about how tampons cause TSS – although some believe tampons can scratch the surface of the uterus, making it easier for bacteria to enter the bloodstream.

But if you wear tampons regularly, are you at a high risk? "It's possible, but it's pretty rare," says Jackson-Moore. Even if you do accidentally leave a tampon in for longer than eight hours, that doesn't mean you'll get TSS. It's a good idea to be aware of the major symptoms (sudden fever, vomiting, and diarrhea are big ones), but if you're changing your tampons regularly, there's no need to be concerned.

I'm on the pill and my period is abnormal—should I be worried?

"Not necessarily," says Jackson-Moore. "If you're having breakthrough bleeding, make sure that you're not skipping any pills." But what if you're taking your pills exactly as you should? There is a possibility that something could be wrong—irregular bleeding could be a sign of pregnancy, an STI (particularly Chlamydia) or other infections—so if you think any of those are likely, you might want to check with your doctor. If that's not the case, you might just be on a pill that doesn't mesh well with your body. "Sometimes the first pill you try isn't necessarily going to work," says Jackson-Moore. "Sometimes you have to experiment with different kinds of pills to find the pill that works best for you." Make an appointment with your gyno to talk about switching pills if it's really bothering you.

Should I be concerned about blood clots?

If you have a heavy flow, a small blood clot from time to time isn't necessarily a problem—when you're bleeding heavily, anticoagulants (which break down the lining of the uterus) don't have time to work fully before the blood leaves your body, causing clots. But with that in mind, Jackson-Moore says that if you are passing good-sized blood clots (think larger than a quarter), then you might want to check with your doctor. "The fact that you're forming blood clots means that you're bleeding heavier than you should," she says.

Is it safe/weird to have sex during your period?

When it comes to sex during your period, many people have strong opinions—and many people also have misconceptions. "When we first started dating, my ex-boyfriend thought that sex during my period would hurt me," says Kaitlyn, a junior at the University of Connecticut. But is it harmful? Not really. There's nothing fundamentally wrong or dangerous about sex during your period—although it is extra important to make sure to use a condom. "There could be a slightly increased risk of contracting a sexually transmitted infection when intercourse occurs during the cycle," says Jackson-Moore. "There also could be a slightly higher risk of developing yeast and bacterial infections, too."

In fact, some women even say their elevated hormones make sex more enjoyable during that time of the month. So if you've been wanting to give it a try, go for it – but be sure to use proper protection. (And be warned, it can be messy—try placing an old towel or sheet over the bed beforehand to avoid ruining your sheets.)

I throw up every time I have my period; should I be concerned?

No two periods are alike. You might be the girl who occasionally notices some slight cramping, or you might be the girl who spends those first few miserable days curled up in bed with a heating pad. Neither of these necessarily means there's something wrong with you. "There are some women who really do suffer from PMS, and nausea and vomiting can be a sign of that," says Jackson-Moore. But if you do experience really strong PMS symptoms that are interfering with your life, your gynecologist can talk to you about ways to manage them.

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Joose, Four Loko, Whipahol & More: A Look at This Year's Most Infamous Beverages On Campus - Part 2 - Women Campus

The drink: Colt 45

What is it? Known as the original malt liquor that was created in 1963, Colt continues to be sold on supermarket stands. It is currently sold in various packages and sizes; the 40-ounce bottle has an 8 percent alcohol content.

Where is it now? Sold on supermarket stands, but has become increasingly more difficult to find.

The controversy: Known for its high alcohol-content in just one bottle and for allegedly targeting underage drinkers by having Snoop Dogg promote a new line of the drink, Blast by Colt 45.

Percent of collegiettes™ who have tried it: 21

A college guy's tale: "I have lots of experience drinking Colt 45…they're the perfect budget drink. Getting drunk on the cheap is great, and with enough practice you don't even get a hangover." —Brian*, a sophomore at University of Illinois

Why these drinks?

Even though these drinks, which mostly were caffeinated when first produced, are now allegedly safer to consume—criticisms continue to arise. These drinks are still higher in alcohol content causing students to become drunker, faster. Some collegiettes™ tell us why they are choosing these beverages.

Accessibility: "The reasons I would ever go for a Tilt, Colt 45 or Sparks over another drink is because they are easy to purchase at gas stations and our local campus staple, WAWA. I would never choose one of these beverages over wine or a hard liquor, but sometimes you just gotta do what you gotta do. Since WAWA is within walking distance to campus, if we've been drinking we will walk there to get more alcohol and they only sell really gross wine, overpriced beer and malt beverages like Tilt and Colt 45," says Diane*, a senior at The College of William and Mary.
Easy to Monitor: "This goes for all those drinks like Tilt, Colt 45, Four Loko's, Sparks, etc. I don't see them as any more dangerous than a bottle of vodka or whiskey because you can take shot after shot of those and end up pretty drunk, pretty fast. At least with those drinks I mentioned above, you can open one and sip on it the entire night, always knowing how much you've had."—Catherine*, a junior at North Carolina State University
Economical: "All I can say is that when I used to drink them, half of a Four Loko would get me wasted. I actually really liked them; they were cheap and fruity tasting, but it is for the best they were taken off the market!" — Katie*, a junior at the University of Iowa.

If you're going to drink it— drink it responsibly

From the collegiettes™ who admitted to having an all-around bad experience with one of these drinks, a common mistake was that these students didn't know exactly how much they were ingesting.

"The whipped cream vodka was very deceiving. Because it's not a drink, it's very difficult to gauge how much alcohol you are ingesting. I would not try it again," says Leigh from Quinnipiac University.

And one collegiette ™ says the same goes for those drinks that used to be mixed with caffeine.

"Because of the mixture of alcohol and caffeine, it is easy to drink more than you are used to because the way it has different effects on your body which you are not used to," said Haley* from Fordham University.

Thombs, who has conducted alcohol research on young drinkers, said the issue with the mixture of caffeine and alcohol is that the caffeine overrides the "feeling tired" part of being drunk, causing students to drink more and stay out longer.

"What happens is you don't believe how intoxicated you are because you judge intoxication by being tired or droopy," he says.

While he says the newer versions of these drinks are safer than the ones before, there is still concern about students manually mixing caffeine and alcohol together. While Thombs said he has no advice for students on how to drink these without going overboard, a few collegiettes™ offered their advice (in addition to a chart we compiled) to help you understand the amount of alcohol you are consuming when drinking these drinks.

"As for drinking responsibly, the key for me is not to mix these beverages with hard alcohol. I have in the past foolishly added more vodka or other hard alcohol to tilt or sparks make the drinks stronger. That resulted in me blacking out and experiencing a terrible hangover the day after," says Catherine* from North Carolina State University. "Another definite don't with these types of drinks is beer bonging. I have seen people getting really, really drunk and really, really sick by using a beer bong to consume Colt 45, Tilt or Sparks faster. Trust me, it may seem fun at the time but it is not worth it."

This chart was created to help you understand the amount of alcohol you are ingesting. It is based on the number of Bud Lights that have 4.2 alcohol content.

The Drink	Alcohol Content	How Many Bud Lights You Are Drinking
Four Loko	12 percent alcohol in a 23.5 ounce can	About 3 Bud Lights
JOOSE bottle	9.9 percent alcohol content in 12-ounce bottle	About 2.3 Bud Lights
JOOSE can	12 percent alcohol content in 23.5 ounce-can	About 3 Bud Lights
Whipped Lightning	33.5 liquor proof / 16.75 percent alcohol	About 4 Bud Lights in one can
Colt 45	8 percent alcohol content in 40-ounce bottle	A little less than 2 Bud Lights

So there you have it collegiettes™! Have you heard of these drinks? Are they popular on YOUR campus?

Sources:

Anonymous college students across the country

Dennis Thombs, Social and Behavioral Science professor at the University of North Texas Health Science Center.

http://abcnews.go.com/Health/loko-company-defends-caffeinated-booze-washington-students-sickened/story?id=11969962

http://drinkjoose.com/website/joose%E2%84%A2/

http://www.drinkfour.com/

http://www.whippedlightning.com/index.jsp

http://www.blastbycolt.com/

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Joose, Four Loko, Whipahol & More: A Look at This Year's Most Infamous Beverages On Campus - Part 1 - Women Campus

Drinking alcohol, undoubtedly, has been part of the college experience since way before our time. Whether it's one drink at a fraternity party your freshman year or it's how you've continued to spend your Saturday nights throughout senior year, alcohol has become sort of a rite of passage for many during the college experience. I attend the University of Iowa, a school that deems itself to be one of the top 10 party schools. Now, whether we live up to that title or not is subjective, but what I can tell you is this year's drinking culture seems to have become a little bit more creative than previous ones.

Earlier in the school year, Four Loko—known as "blackout in a can"—made national headlines for hospitalizing students across the country. Critics say these drinks are dangerous and the Federal Drug Administration agrees. When the FDA asked for the producers of certain caffeinated beverages, including Phusion Projects, the makers of Four Loko, to remove caffeine from their drinks in November, their reasoning was because a food additive such as caffeine is generally recognized as unsafe when combined with alcohol. When surveyed, 43 out of 75 collegiettes™ said they have tried Four Loko.

As the school year approaches an end, we thought it was only appropriate to review which alcoholic beverages collegiettes™ have been drinking this year because it seems every now and then another flavored drink, in an ever larger can, is a college student's drink of choice. After surveying 75 collegiettes™ from colleges across the country, we were able to get the scoop on just how popular these drinks are on college campuses, hear their stories about their own experiences, and talk to an expert to find out the truth about their dangers.

The drink: Four Loko

Percent of collegiettes™ who have tried it: 57

What is it? A flavored malt beverage (a term to describe flavored beer with higher alcohol content) that is now available in a 23.5 ounce can with 12 percent alcohol.

Where is it now? After being banned from 20 states, the FDA mandated the producers extract caffeine from it or else they would have to discontinue distribution completely. Now the beverage is caffeine-free along with two other ingredients, guarana and taurine, which were included in the original beverage. However, when Googled online, some say the original drink can be purchased on Craigslist and "the black market."

The controversy: The original version was a popular beverage for underage drinkers first semester. The drink was the alleged cause of sending nine underage students at Central Washington University to the hospital. Critics said its original version was comparable to three cups of coffee and three cans of beer in just one can.

A collegiette's™ tale: "My friends and I all had a Four Loko one night before going out. I drank the entire thing without a problem, and felt just a little drunk and a little jittery. But both of my friends chugged the last 1/4 of their can and ended up puking."— Jessica*, a senior at University of Connecticut

Expert opinion: "12 percent is really high," says Dennis Thombs, a Social and Behavioral Science professor at the University of North Texas Health Science Center. "The typical American beer like Budweiser is only 4.5 percent and 5 percent, 12 percent [is] a really high alcohol content."

The drink: Whipped Lightning, also known as Whipahol

What is it? Alcohol-infused whipped cream. The ingredients include grain alcohol, sugar, heavy cream, natural & artificial flavors and sometimes coloring, according to the Chief Whipalogist, Paul Urbanowicz. The alcohol dessert is available in 10 flavors, and contains an average 33.5 liquor proof in a 375-milliliter can.

Where is it now? Whipped Lightning is currently only available in 16 states. According to the website, Nevada is the next state where the concoction will be sold.

The controversy: The FDA has not taken action towards the concoction yet; however, it is a food additive mixed with alcohol, which is generally unsafe according to the FDA, and was the reasoning drinks like Four Loko and JOOSE had to remove caffeine. However, according to the Whipped Lightning website, "Whipahol is not a food product and is not subject to FDA labeling requirements; it is an alcoholic beverage."

Percent of collegiettes™ who have tried it: 22

A collegiette's™ tale: "My roommate and I tried the alcoholic whipped cream and the vodka flavor seriously outweighed the whipped cream taste. And it had a really high level of alcohol, so after one small squirt of whipped cream you actually start to feel the alcohol. Sugar addicts, be warned! Don't consume a lot of that!" —Katherine*, a sophomore at Ohio State University

Expert Opinion: "The concern in the alcohol research world with those types of products, whipped cream and Jell-O shots, is it's an attempt to get underage people and young kids to try alcohol in some way," Thombs says. "If it has alcohol, it can and will be misused in some way."

The drink: JOOSE

What is it? A flavored malt beverage that is now available in a 23.5-ounce can with 12 percent alcohol content or a 12-ounce bottle with 9.9 alcohol content depending on the flavor.

Where is it now? JOOSE was one of the caffeinated alcoholic beverages that the FDA mandated to remove the caffeine from. Even though it's now available without the caffeine JOOSE has been banned from six states.

The controversy: The original version was criticized, just like Four Loko, for the mix of high alcohol content and caffeine.

Percent of collegiettes™ who have tried it: 21

A collegiette's™ tale: "I had only half of a JOOSE one night. I went to a party thinking that I would remain fairly sober the entire time and that everything would be fine. I woke up the next morning not even remembering how I got home, turns out I had blacked out at the party. I know Joose was the only thing I had, since all of my friends were with me the entire night and they verified I had drank nothing else. Those things are potent, and sneak up on you when you least expect it! Think twice before drinking one!" — Laura*, a sophomore at Virginia Tech University

Expert Opinion: As Thombs said before about Four Loko, 12 percent is an extremely high alcohol content. It's comparable to three beers in one can. While it is safer without the caffeine, Thombs said, students could still add their own Redbull or Monster to the beverage. "When mixing alcohol with caffeine the caffeine overcomes sedation," Thombs says. "Our lab studies show that even though you are more wide awake, the caffeine does not counteract behavioral impairments such as motor coordination and balance."

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The 10 Most Successful Female College Sports Teams - Part 2 - Women Health

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The 10 Most Successful Female College Sports Teams - Part 1 - Women Health

Try to imagine your college years sans the sporting events—can you do it? Nothing to rally the entire student body in unity, no tailgates, and without come-from-behind glory. Something sweet would be missing, because becoming a fan of your school is an aspect of college that for many of us can never be replicated. It's a special place, the stadium packed with your fellow students beside themselves with joy, that won't ever be the same after you cross the line into an alumna.

The feeling of Number One is one to be savored. Read on for an appreciation of the female dynasties in college athletics.

1. North Carolina Tar Heels Soccer

NCAA Champions: 1999, 2000, 2003, 2006, 2008, 2009

UNC's prestigious soccer club boasts such distinguished alumnae as USA Olympic soccer hero Mia Hamm. In their latest feat, the Tar Heels struck in the third minute of play and clung to that lead until the end to topple Stanford 1-0 and snag the 2009 championship. Also in 2009: Multiple-time Coach of the Year recipient Anson Dorrance became the winningest coach in NCAA Division I history, by achieving 20 titles in a single sport.

2. Connecticut Huskies Basketball

NCAA Champions: 2000, 2002-2004, 2009-2010

After Stanford held the Huskies to 12 points in the first half—the lowest ever in a championship first half—UConn stormed back to score 17 of the first 19 points at the start of the second in the 2010 national championship. They would not trail again, ultimately besting the Cardinals 53-47. The school that has produced 11 WNBA first-round draft picks and 10 Olympians looked primed for another title in 2011, but fell to Notre Dame 72-63 in the Final Four.

3. Stanford Cardinals Tennis

NCAA Champions: 2001, 2002, 2004-2006, 2010

With 15 team tennis titles, Stanford has cemented its legacy in women's tennis competition. In 2010, eighth-ranked Stanford triumphed over third-ranked Florida 4-3 in Athens, GA, despite an early deficit. The stiff competition came down to a final match between Merrit Boonstra of Florida and Mallory Burdette of Stanford, which Burdette decided in a three-set thriller that featured four match points.

4. Brown Bears Rowing

NCAA Champions: 1999, 2000, 2002, 2004, 2007, 2008

What usually boils down to a Battle of the Bears between Brown and Cal (Brown lost the tiebreaker after deadlocking with Cal in 2006), turned into a tight race with the Washington Huskies in 2008. Gleaming Lake Natoma, CA, housed the second varsity Bears as they rowed first in their grand final races, allowing Brown to outdistance the competition with 67 total points to Washington's 59 and Cal's 53. Four national titles in six years render Brown the most successful program in NCAA Rowing championship history.

5. Penn State Nittany Lions Volleyball

NCAA Champions: 1999, 2007-2010

In 2010, fourth-seeded Penn State continued their hot streak with a 3-0 national championship sweep of Cal. Senior Blair Brown put up 18 kills and freshman Ali Longo earned three aces, both the most of all players, to bring the Nittany Lions' title total to five. Over the last four years, Penn State women's volleyball has won 24 consecutive NCAA postseason matches.

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10 Ways to Burn More Calories Than the Elliptical - Part 2

6. Running up the stairs

885 calories per hour

Stair runs. We usually only see them when the football team is training for season. But this exercise is an intense workout that combines leg strengthening with cardio. Stair runs are a high-impact workout whereas the elliptical is low-impact, meaning less weight-bearing on your joints. According to the National Osteoporosis Foundation, high-impact weight-bearing exercises such as stair climbing provide the best way to build strong bones and prevent osteoporosis.

Just think how tan you will be after running the stairs under the sun—and with a nice toned butt and thighs to match. So head over to the stadium on a sunny day, bring a friend along for mental support, and get to work!

7. Circuit Training

544 calories per hour

Just like the weight lifting spiel, when you combine this exercise with some cardio you will burn more than you would on the elliptical. Circuit training is often used to target every muscle group efficiently, building muscular endurance. It is a conditioning exercise that combines resistance training and high-intensity aerobics.

An exercise "circuit" is one completion of all prescribed exercises in the program (see example image above). For example, one circuit would include pushups, sit-ups, squats, lunges, and crunches all done for 45 seconds each with a 60-second rest period between each exercise. After 3 full completions of the circuit, you will definitely be feeling the burn!

Circuit training is extremely effective if you are trying to get a full body workout in a short amount of time. It also keeps your heart rate up, as you switch back and forth between exercises at a fast pace, burning fat and building your strength and cardio endurance.

8. Squash

816 calories per hour

No, we're not talking about the vegetable here, but rather the game called squash. I had heard about it, I'd even seen it once or twice, but I didn't actually know how to play squash until my friend was telling me about how tired she was from her squash game. Squash combines speed, agility, hand-eye coordination, and aerobic fitness making it an intense cardio workout. This exercise targets all of your major leg muscles and is also great for your biceps and triceps. It's basically tennis on steroids. There's much more running, swinging, and sweat involved.

After finding out you can burn 800+ calories in just an hour of playing, I immediately rounded up a group and dragged them to the gym to play with me. But first I read this article, which gives the low down on this hidden gem of a sport. Check it out to get caught up on everything from the rules of squash to the equipment you'll need for your next match!

9. Swimming Laps

700 calories per hour

What's a better way to cool off on a warm spring day than to jump in a refreshing pool? Might as well get the most bang for your buck and swim laps in the pool to get a serious cardio workout. This is a great alterative to the cardio machines at the gym because you burn the same calories without all the sweat!

10. Running

680 calories per hour

It seems simple, and may be as dull as the elliptical, but running is a timeless method of exercise and there's reason for it. Running, we're talking about a 10 minute mile here, keeps your heart rate up, tones your legs, works your core and provides that overall feeling of 'ahh' after. Whether it's a painful 'ahh' or an 'ahh' of relief, running never fails to do a body good.

It's always great to set a goal for yourself. For example, plan to train for a 5k and then ultimately work your way up to a half marathon. Collegietteä Allie Niebur tells of the benefits of her half-marathon training regimen: "I have a training schedule that starts about 10 weeks before the race. It includes weight lifting and cross training along with the running. I have already started noticing that my running time is getting faster and that the longer mile runs are getting a lot easier."

This HC article explains all the necessary components that go into training for a 5k run. You can find details on everything from what type of shoes to wear to a specific training schedule to keep yourself on track. Work in weight lifting and stretching with the running routine and you'll be in shape in no time!

Other fun activities that you didn't know could burn calories:

Sex (yes, it's fun AND a workout! Just remember to use protection!): 102 calories per hour
Playing Frisbee: 204 calories per hour
Stretching (think light yoga-esque stretching): 170 calories per hour
Snorkeling: 340 calories per hour

So next time you want to get in a good workout, try some of these exercises and switch up your typical routine. Not only will it be a nice change of pace, but it's always good to exercise different muscle groups.

And if you REALLY don't want to give up the elliptical just yet, you can always incorporate different speeds and intervals to keep it interesting. You know, not just stay at level 5 the entire time. Here is a great step-by-step HC guide on how to get the most out of your elliptical workout.

Sources

http://caloriecount.about.com/

http://livestrong.com

http://www.healthstatus.com/cgi-bin/calc/calculator.cgi

Jeff Ackler – student at the University of Oregon

Megan Bianchetti – student at the University of Oregon

Allie Niebur – student at the University of Oregon

Photo Sources

Bugbog.com

Hungrytravels.com

Rowingmachine2go.com

adriancpt1.blogspot.com