Healthy Body Goals |Southern Fitt Giveaway| College Edition

Healthy Body Goals |Southern Fitt Giveaway| College Edition


No Freshman Fifteen

We’ve all heard about it, gaining weight in college may come from frequent unhealthy food choices, or unbalanced portions of one too many buffets…

It’s ok, in this post we’re going to discus

  • How to Incorporate Fitness into Your Everyday Life
  • Balanced food portions
  • Eating healthy for $20 a week
  • Real Body Goals
  • Apps that Help
  • -FREE Giveaway at the End

I polled a small group asking several survey questions about general health, fitness, and how it impacts them. The answers I received are in this post; they were honest, and heartfelt – thank you.

Why Your Health Should Be Important Now

I used to think my middle school bff was crazy! She was maybe 120, and 5’2; she loved the gym. I appreciated her coordinated workout gear and wondered how she managed to keep her hair so neat after the gym. The gym isn’t for everyone, and neither are diets.

It’s wise to be healthy now, and incorporate healthy decisions into one’s lifestyle early. The habits we develop in college are sometimes difficult to break. To cope with stress, and frustration, or even for plain fun- getting in motion and feeling confident in one’s self, feels great.

“We all need good nutrition in our bodies. Physical activity and healthy diets will help you maintain a healthy weight, reduce chronic diseases such as cancer or heart disease, and just promote your overall health and reduce the risk of obesity.”

MSU -Maliyah Uta

Chapman says “Maintaining a healthy lifestyle is important because it reduces the risk of early onsets of
chronic diseases; such as diabetes and hypertension. In addition to increasing your livelihood, living a healthy lifestyle is important for self-esteem and self-image. Developing healthy habits will boost your confidence and energy to conquer day to day

USM ALuma |Owner of Southern Fitt | Personal Chef & Trainer
-Chay Chapman

How to Work Fitness into College Life

Personally, I haven’t seen a gym in far too long, and when I do go- I never know what to do. If this is you, you could benefit from a personal trainer to help you pinpoint exactly how to achieve the results you want.

Many of my friends are fitness freaks! They live in the gym! I know a bodybuilder who strives for perfect poses and pecs to impress judges; and regular college girls who just want a slimmer waist.

Word to the Wise: find a way to make time. Go to the gym before, or after classes, and on weekends.

Some people find it easier to commit to certain weekly goals, instead of concrete dates and times. They go to the gym 3 times a week, and ensure they incorporate cardio etc.
“First, I would recommend determining your body type, then I would suggest writing out a plan that you could become accustomed to before beginning your workouts. This includes: meal plans, workout routines, and a weekly workout schedule (the days you intend on working out per week). Research is your best option for wanting to achieve your body goals or even health lifestyle. I spend most of my time researching different foods, workout routines, detox teas, and other things that would work for my body type. We all have different body types, and metabolism rates so there is no certain workout, but I would recommend that you incorporate strength training and cardio each week. I work on one area of the body at a time per day. So one day maybe arms, next abs, then legs, etc, but I do incorporate cardio each gym day no matter what area of the body I’m focusing on that day.”

-Maliyah Uta

Weight Loss or Gain in College


I started my freshman year of college on the heavier side of 155 lbs on my 5″3 frame. I loved my weight, and every curve and angle.

(Maybe because rude people cannot find anything else to comment on)

If you gain or lose a few pounds some people may not recognize your new physique. My job joked that they should send me home with some extra sauce because I was 135 lbs by the time December break came.

I understand that some readers may have unhealthy body-image issues that make them feel uncomfortable in their skin. Bulimia, anorexia, and purging are harmful eating disorders that should be addressed immediately.

Dealing with unhappy weight gain is also incredibly hard. Being asked about your weight by strangers, or those around you, can begin to affect your own self esteem and mental health.

We should acknowledge that uncontrollable health issues can affect weight, including some birth controls, unlike Nuvaring, lead to weight gain. Some people are bullied by friends, and family, who ‘mean well,’ but who end up being down right mean.

  • “You look bigger/thinner”
  • “Are you pregnant?”
  • “Did you gain/lose weight?”

These are all things that people ask; be aware that these questions may trigger some, and hurt others. If you feel that someone’s weight has changed, and you don’t know if it was intentional – if you have nothing nice to say, don’t mention it.

Believe me, people who purposefully gain/lose weight can’t wait to share their journey!

Weight Loss Methods

Beware products that guarantee instant results. You must still do the hard work in order to reap the benefits. Keto Diet is a popular buzz topic today, with everyone telling you that they’re an expert; with a list of fat killing keto recipes. However, diets are not for everyone. Consult with a nutritionist to determine your specific health needs, which this blog/author are not.

Apps to Help Reach Body Goals

If you like using apps to help you reach your goals I was informed that MyFitnessPal is an app that helps one achieve their fitness goals.

  • Myfitnesspal keeps a food diary, and explains nutritional value
  • Tracks personalized progress
  • Keeps you motivated

I think the best way to get active is to get a friend, work out and be happy in the gym. I always love a good treadmill.

Chapman says something similar.

“I do not recommend diets.”

“I do not recommend diets. Set short term goals for Yourselves. If their goal is to lose 50 lbs, break that number down into smaller increments. For example, 5lbs a week until they reach their said goal.”

Balanced Food Portions

Such bad words, I run from people who try to tell me I eat too much bread, and potatoes. Personally, I am one of those people who gonna eat whatever I want when I want. I like how my clothes fit at 152 lbs and I don’t have a flat stomach, and there are ways I can improve says Southern Fitt business owner and personal trainer Chay Chapman.

“I recognized early in life that I am predisposed to the aforementioned illnesses and diseases, due to family history. We live in a day and age that when we know better we do better; or at least we should. I have devoted quite a bit of my time and energy into researching what makes the body tick; and that is a driving force behind my decisions. I enjoy way too many things in life to allow something as simple as unhealthy snacks and meals to determine my future. I still enjoy snacks, just in moderation.”


How to eat proportional meals without counting calories?

Personal trainer Chay Chapman explained to me thats its possible to count calories in a simple way.

“I suggest healthy life choices in all aspects, especially in the kitchen.

For example, the 40/20/20 rule. 40% Protein, 20% Carbs, 20% Fats. This will allow you to reach your weight goals, as well as provide you with a healthy relationship
with food.”



Healthy Eats| $20 Fit Meals

I asked college women and personal trainer and meal prep Chef Chay Chapman if the average college student is able to create healthy and delicious meals for as little as $20.

Can a college student eat healthy for $20 a week?

“Cooking is the best route for obtaining healthy meals with a $20 budget per week. Some things that you can buy for an affordable price” Maliyah Uta said-

  1. Dozen eggs
  2. Chicken breast
  3. Bag of apples
  4. Frozen spinach
  5. Frozen mixed veggies
  6. Bag of brown rice
  7. Broccoli
  8. Oatmeal
  9. Peanut butter
  10. Fruit

Chapman, adds to that list; using her knowledge of healthy meal plan options she lists several options below.

“Absolutely! Most people, college and working alike, spend 20-50 dollars weekly eating out. It all depends on that person’s personal goals. After determining those goals then the meal plan comes into play. It all comes down making healthier choices and finding alternatives to the typical dorm room shopping cart. They are perfect for any budget and last longer than most items prepared on a weekly basis.” -Chapman

Recipe One: Cheesy Chicken Casserole, low carb, keto-friendly

  1. A pack of boneless chicken breast …….$7.00
  2. 8oz of cream cheese……………………..$1.58
  3. Streamable broccoli………………………$1.97
  4. One can of Rotel…………………………$0.98

Recipe two: Philly Casserole, low carb, keto-friendly

  1. A pack of ground beef………………….$4.98
  2. 1 bell pepper……………………………..$0.58
  3. 1 onion……………………………………$0.70
  4. Provolone cheese……………………….$1.84

Recipe three: Grill Chicken with steam veggies, and brown rice. This recipe is low carb, keto-friendly, dorm room-friendly

  1. Tyson Grilled & Ready Chicken Breast……………….$6.68
  2. Steamed veggies…………………………………………..$1.97
  3. Brown Rice, ready to eat……………………………….$1.73
    -For more, follow us on Facebook @ Southern Fitt | Instagram @ _southern_fitt

Hands On Fitness |Personal Training

It is expensive to get a personal trainer!! Even with a discount, a college student can sign up for 12 sessions at a discounted price of $300. I can’t afford that on Groupon.

Both the ladies I interviewed mentioned knowing ones body type, metabolic rate, and figuring out which areas need your attention. Words that were repeated often: “moderation,” and “motivation.”

Figuring out what you need to work seems daunting for someone whos just starting out. And a personal trainer may be the perfect motivator for the couch potato like myself.

**Available to any college student in the Hattiesburg, MS area, Southern Fitt is offering something special.

Personal Trainer Chay Chapman is offering FREE Four Week Personalized Training Sessions to one lucky college student in Hattiesburg, MS.


Southern fitt personal chef and personal trainer.

My Amazon Fitness Faves

Any wise words?

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