Get in shape for the bathing suit season

Lack of oh-so-precious sleep and stress from a year of striving to get that elusive 4.0 GPA can sometimes leave hurried college students a little burned out and out of shape.

The good news is that summer is the perfect time to shed off those extra pounds and tone up. If you have found you have gained that infamous freshman 15, then the first step when you get back home is getting on a regular, healthy meal plan, said Mark Milner, owner of North Cascades Athletic Club.

"Turn off the TV for the summertime," Milner said, adding that summer is the perfect time to head outdoors for some great cardiovascular exercise.

Drinking plenty of water and avoiding the heat of the day when exercising outside can help to avoid serious conditions such as dehydration and heat stroke.

If hitting the gym is more your style, then be sure to get some strength training in, Milner suggests. For best results, plan your workouts to last at least 20 to 30 minutes, but try for an hour. Taking your time when lifting weights is crucial to toning up. "Drop the weight in half, and take four times as long," Milner said.

Sometimes the hardest part of starting a fitness plan is the beginning. So unless you're into starving yourself or getting surgery, there are no shortcuts to getting into shape, Milner said.

Setting realistic goals and eating the season's fresh fruit are some ways to jump-start your workout routine. Milner suggests working out with a friend, listening to your iPod, and if possible, enrolling in some group exercise programs. Good old push-ups and sit-ups also remain a great way to get into shape.

If you will be staying in fabulous Cheney for your summer, then be sure to check out some great classes EWU offers for summer session.

If getting in shape and earning credits entices you, then consider a fitness staple like Fast Fitness (PHED 150). There you can work out in a gym setting at your own pace. A certain number of visits are required for the class, so no skipping out.

Summer session also features a yoga class with two convenient times. Yoga increases your physical strength and flexibility while releasing tensions of the body and mind. Very zen.

Also being offered this summer is that all-important group exercise class. Group exercise is fun, and provides a certain level of accountability, Milner explained.

If you prefer getting outside for your workouts rather than a sticky gym, then the summer session also has you covered. Fun classes like introduction to fly fishing, flat-water canoeing, and outdoor survival skills are other options that have something for everyone.

Another fun option this summer is a challenge course experience class, which allows students the opportunity for team and individual growth. Leadership and communication skills are also elements to this course, along with problem-solving and coaching experience.

More adventurous students will also be able to enroll in whitewater kayaking and whitewater rafting. Whitewater kayaking students will head out to paddle on the Spokane River.

For students serious about fitness, summer session features a class solely devoted to preparation for the National Strength and Conditioning Exam. This class gets students ready for the certification exam to become a certified personal trainer or certified strength and conditioning specialist.

So whether you are planning on hitting the gym or heading outdoors this summer, staying active is an important part of being healthy and getting in shape. Milner encourages college students, "You can do it."