#FDININGHALLS | How to meet health & fitness goals in college
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What's up guys, it's Sam and Taylor, and we want you to put your shoes on, pop open that energy drink, and go. Hey guys, welcome back to another episode. Hello, what is up? Happy Monday. Taylor, I know in the intro, like with our little like sound, like our little like thing that goes into the episodes, we're going to be talking about

We say our names, but I feel like we should start reintroducing ourselves again, too, because people keep DMing me like, I can't figure out whose voice is whose. And I'm like, first of all, how? Second, maybe we should just be like, hey, I'm Sam. Yeah. OK, I'm Taylor. Yeah. So I hope that helps you guys out a little bit. But yeah. So right now we're not even in the same state.

Yeah. We are filming this on the Sunday. You know, it's going up the next day. She's in Nashville. I'm back here all alone in my apartment. A little bored. Unmotivated. I am in Nashville. Actually very fitting for this episode because I'm in a dorm right now. Yeah. Very fitting.

fitting for the topic. We just finished our LA trip, which was a good time. Still just on the move. I'm so out of my routine, but whatever. Yeah, it's all right. Honestly, me and Taylor were on FaceTime right before this because we were trying to set up the Zoom and I was just saying like my appetite is so bad. I don't know if it's because I like the last three days, my workouts haven't been the best. So like I haven't exerted as much like

energy or what but like I'm like I feel like my body is severely bulking now just because my appetite is just like non-existent but then I'm gonna be saying that and then tomorrow I'm gonna be like eating like a freaking psychopath but yeah today I woke up at 10 30 and I didn't eat breakfast until 12 10 30 and didn't eat breakfast till 12

I'm at least like starting my day still with like eating breakfast. But what I've been doing the last two days is my bowl of oats is so much bigger because I just know like when I wake up, I'm like, I'm going to have no appetite today. I can already tell. And I just have a massive bowl of oats. I really, well, we, I slept in to really didn't really plan on didn't even like go out. I think just like the tiredness from L.A.

I really needed to sleep. Oh, 100%. And then I just slept for so long. And then it was just like we got ready and went to breakfast. So by the time we woke up, got ready and went to breakfast, it was like 12. And I'm like, this is the latest I've ate breakfast in honestly forever. But...

whatever I have a bunch of tacos waiting for me when we finish this so I'm really excited yeah no I don't even know what I'm gonna have for dinner something very high in calories because I'm still behind I'm definitely been under eating like I just know it like I had I had breakfast lunch and dinner yesterday but I didn't have snacks and I eat probably in snacks honestly 800 calories a day like in snacks and

So the fact that I didn't eat the snacks and all I had for dinner last night was soup and a salad. Dude, I went to the grocery store. I'm assuming you saw my story of my haul. I got Pop-Tarts. I did. They're so good. I had one yesterday for a snack. Oh, such a good like bulking snack when you're like your appetite is really like low because it has 70 carbs.

Oh, yeah. I was like, damn, there we go. You know what? It's weird because part of me is like, oh my God. Yes, I'm definitely under eating a little, but like,

I mean, the same way how we always talk about if you're in, like, a deficit and you, like, fuck up for a weekend, it doesn't really matter. The same way, two days... Yeah, no. ...is gonna throw me off. Like, in my head, I feel like I've been... I was actually telling my friend this, who I'm here visiting, I haven't had a day off since I moved in with you. Like, yeah, we have a day off on Sunday, but, like, it's still our routine. You know what I'm saying? Like, we have been on our shit. Or if we're on a trip, it's a work trip. So we're still, like, trying. I haven't been, like...

Zero work, zero fitness in literally months. So I'm like, look, my body's just enjoying it right now. And even though I'm under eating, I feel like I've been eating very oddly healthy, like not a lot of like processed snacks, processed protein, which I'm probably under protein, but in a way it feels really good.

Because like I haven't had processed protein. Like I'm not really eating protein bars as a snack, which like they aren't bad for you at all. We have a whole episode on that. But just like having two days of being like, oh, I just had like plain oatmeal and fruit. And then I had like a veggie burger. And then I had like vegetable soup. And I had like a chia seed pudding. I was like, I feel so like...

clean right now definitely under eating though definitely yeah no I'm trying to find the balance and like instead of caring about like my protein and like hitting my macros just making sure I'm eating things that make me feel like decent makes sense yeah because I'm just my eating schedules off if I'm trying to eat a lot of like protein bars and stuff that'll just make me feel bad because the schedule is like

not good so like my digestion already not great so i need things that are gonna like feel good so i've been trying to do good like we got vegan like tacos like you know we're trying to do it all just live in live in life live in life a nice nice weekend off which is like crazy feels good how's the air mattress treating you um

It's kind of brutal, but you know, whatever. You make it work. This is like day, like a week on an air mattress. I know. When I laid in my bed the first night I got back, like I landed probably around what, nine o'clock, got back around like 9.30, made oatmeal for dinner and just went to bed. And I was like, I laid in my bed, I was like, holy crap, I've never been so thankful for a mattress in my entire life. Maybe on Tuesday, I get back on Tuesday at like nine or something like that, like decently, like late, like eight or nine, something.

that's gonna be me I'm gonna come back make a bowl of oatmeal and go to sleep oh hell yeah it's so bad I love oatmeal so much I'm like do I just have it for dinner again I didn't have it today damn I didn't have caffeine yesterday either

look at you I woke up first thing I did was have a Celsius I just don't have them on hand yeah no like um are you gonna go are you gonna work out tomorrow yeah I want to I was going to today but we just got a late start and then like I said I was telling Sam this before um last week I'm only

I'm only taking one extra rest day. So like that, like not a big deal. Like, oh my God, a Saturday and Sunday off. How dare I? Not a big deal. But I realized I rep PR'd my squats, deadlift and one rep maxed my bench. So I feel like this extra day off is kind of needed. Like my knee was kind of hurting. My shoulder was kind of hurting. So I was like, maybe just like take the day. I'm, I'm yesterday I got so many steps, which is something we're going to talk about. College bro.

Dude, wait. Last night, I went to the Mount Bonneau. I saw. Like, by myself. I'm jealous. Dude, it was so nice. I literally almost cried. Because I was just, like, I was sitting there by myself just watching the sunset, like, playing, like, music. And I was just like, wow. Like, I was really just, like, reflecting on life. I was like, this is crazy. Can we go on Wednesday? Yes, we'll go on Wednesday. It was really packed because it was the weekend. But I was like, oh, my God, like.

It was just so relaxing and like reflecting on life and just like seeing all the big houses like on the water. I was like, that's going to be me one day. I'm fucking manifesting that like it's happening. Sure. No, it will be easy. But I wonder if there's anything else I need to say. I don't think so. I'm just in Nashville living it up. It's my best friend's 21st and my 21st is next week. If you're like curious what I'm doing here. Met a few people. So that was fun.

Yeah, that is cool. Three girls. And then one girl DM me that she saw me, but then walked away because she didn't think it was me because she was like, no way she's in Nashville. And then I posted my story and she was like, damn it. That's funny. So I did see those. I saw a guy. This was so funny. I was in a bar and I saw a guy wearing raw gear. And I was like, you wear raw gear? Yeah.

I was like, yeah. I was like, use my code next time. He's like, what do you mean use your code? I'm like, use my code. I like work for a wrong year. He's like, what? No way. I was like, yeah. I was like, I was literally a do culture like this morning, like use my code on. And he was like, what? And then like, I, he was like, didn't really believe me that like, that's something I do and know him. And like Bradley was in my call history. And I'm like, look, I use my code. I'm like, I work.

fucking way like call him like and I was like I'll try and the guy I like press FaceTime and then the guy starts Snapchatting my phone and it's like what the fuck that's so funny I've never seen someone just like wearing a raw gear sweatshirt like ow I was like yeah that's crazy he wrote my code in his notes

He better have followed you too. I didn't even plug. I was like, just use my code. Every time you order a sweatshirt, code Tay, baby. That's funny. You know what's crazy to me is there are people out there that like don't use codes to get like discounts. Yeah, it's like 20% off. It's like 20% off. That's like, you got to use that. Like that's a discount. I'm like, use my code. Yeah, so that was just funny. That was honestly a really pretty funny moment. Yeah. I think this catch up has to be the very first catch up in a really long time where I feel like I'm just on FaceTime with you.

Four years we're not together. Yeah, because one, well, one, we're not together, and two, we literally haven't been together in, like, two days, so we genuinely have not heard these things from each other yet. Yeah. Whereas, like, usually, like, we, like, you'll talk about something, and I'm like, oh, I've already heard this, but you're repeating it for the listeners. Yeah, yeah, no, that was new. That happened before.

So funny. Yeah, no, I mean, I went to the gym yesterday too. That was nice. The platforms are finally outside, like ready to go. Like really jealous, even though it's super nice taking the rest day. Like I'm like your body kind of hurts, you know, take a day off. I saw your video deadlifting and I was like, yeah, so fun. Yeah, no, it was really nice. And the weather has been really nice here. So I'm excited to go to the gym tomorrow again. It's so cold here.

Really? The football game is like 30 degrees. Oh, hell no. I think it's like 60, 70 here. I don't even freaking know. Long sleeve, a sweater and a raw gear hoodie over the sweater. It's 80 degrees here right now. I'm joking. Oh my God. Tomorrow is going to be 82. Oh, wow. Oh, wow. It's going to be really hot. Great.

Well, anyway, should we jump into the important part of this episode? Yes, which I literally love that we're doing this episode. Like now it's so funny to me. I know. I was thinking that. I was literally just eating at a dining hall, you know, yesterday. And we're going to talk about how to stay on track in college. Reach your goals. So many of you are in college. I'd say probably a good amount. Yeah. But then we do got our mamas out there. I know there are a good amount of mamas out there that are listening.

We do. I love getting DMs being like, I'm like 40, but I love listening to girls that are way older. Yeah, I'm just like, hell yeah. You love it. Makes my day. But yeah, we're going to talk about all of that, all things just kind of being on track in college. And we were debating, I feel like doing this episode a little bit ago because I dropped out of college. And when I was in college, my tendencies weren't

It was kind of when my eating and exercising still wasn't healthy. Yeah. We're like an athlete and not really into the lifting macros yet. Yeah. My, like...

That's why, so me and Taylor for this episode, we did write out like kind of a list of like general points. And I wanted to put like this really big disclaimer out there. First and foremost, don't think that you need to track in college because you do not have to track in college. And of course it's more accurate and there's a faster way to see results by tracking, but we're going to pretty much like touch on ways to like stay on track and stay quote unquote healthy without tracking and ways with tracking.

But, yeah, like Taylor said, we honestly don't have, like, the so-called experience with it because we both kind of struggled with under eating and, like, I was in sports and not necessarily, like, lifting weights. But we do kind of obviously have, like, an idea. Like, we both have clients in college. We give them advice.

advice all the time so yeah and I feel like looking back on what I did that was unhealthy now I have a standpoint of looking back on myself and being like what would I do different oh of course yeah that's where and I totally agree you don't have to do this in college obviously some of you might see me I'm still in college age technically but mind you my

Half of life just got different. I ended up leaving to do this. But, you know, there's still so many times where I wish sometimes that I wasn't so much into fitness yet. And I was going on those, you know, three-day benders every week, you know, and having those memories. So...

don't feel like you you need to give all all of that up but also I will say college is four years so you know you could be junior senior maybe you're tired of that and you're ready to like start but just if you're a freshman if you're just getting there don't be stressed none of us neither of us were making any type of progress at that age you're not behind you're not yeah like really okay as someone who did like obviously finish college and stuff like I was an athlete so I was constantly like

you know, participating in like exercise, but I did not start weight training or seeing results body comp wise until after I graduated. So don't stress it. But, um, you know, we're going to touch on kind of more points in regards to someone that's in a dorm room that has like a mini fridge, a microwave. And like, they have like the most minimal stuff because, you know, if you're living in like an apartment with a full kitchen or a

a sorority house, like it's going to be a little bit easier for you. So I really want to talk about and target like the group, maybe like freshmen, sophomores that are living like in a dorm that has like microwave and fridge. Because when I was in school all four years, that's all I had. Yeah. I, that's what I had until my sophomore year. And yeah,

And what's a good point about all this, like we said, maybe you're in a dorm, you don't have to track your macros, but this is just still good for like your overall health. You want to take care of yourself. You don't want to be that girl in college that's not eating all day, that's never sleeping. Like you don't want to do that. You don't want to, your body, I feel like you're great. They're going to suffer. Your mental health is going to suffer. So take this as kind of overall messages of just how to take care of yourself, you know? Yeah, I totally agree.

So basically, you know, like Taylor said, like this obviously has nothing to do with tracking of macros, but if you are living in a dorm room and that's all you got is the fridge in the microwave,

These are the few things that I did that really helped me as an athlete kind of try, quote unquote, try, because, you know, I was under eating, guys, but try to stay on track and nourish my body as an athlete. And this can apply to everybody. And that's going to be invest into some small appliance that maybe it's not legal to be keeping into your apartment. You know, I live legally.

on our little contracts for school was not allowed to keep an air fryer in my dorm. But every time we had those dorm room checks, I would just shove it somewhere and hide it, but get the dash air fryer from Amazon guys. I'm not even kidding. I got that thing on Amazon dash D A S H. That's the company name. It's like, like $50 and you can make one full meal. You can just put like your protein in like a side in there. And like, it's super small and it's super convenient. It's

And along with a blender, those two things got me so far along with just like trying to eat as much as I can in my dorm room. Yeah. They have like the Nutribullets that are kind of small. Actually, for this episode, if there's other things on here we talk about, I'll add to my like Amazon shop, you guys. So that way it's just like quick access.

quick links for you there technically we could make money off that but I don't even know how to do that so it's not even for that reason it'll all just be an easy way for you guys to like find it it'll all so I'll actually try to do that for you guys so you guys can just be like put it on your cart super easy but yeah so I didn't do that because like I said eating habits in college actually terrible but if I was in college now a hundred percent I would buy a blender and like you said a little air fryer and

Um, cause the microwave only goes so far, you know, sometimes microwaving food just doesn't taste that great. Yeah, no. You can get it nice and crispy. You can air fry veggies. You can make so many things in the air fryer. I wanted to add onto that. If you do have a microwave and like a mini fridge, keep some, if you go grocery shopping, like frozen meals, uh,

Like, you know, like the like frozen meals that have kind of like good macros, maybe some like that just so you have something to like eat quick that you can just put in your microwave. Because like I said, you don't want to be that person's not eating. Maybe you're going out. You need a quick dinner.

pretty cheap. You can just keep them in your freezer. That's definitely something I would do. I'd have frozen meals galore, pop them in the microwave and you probably... You can find... Obviously, be aware of what brands are good and better than others. And then you have a balanced meal. One of the biggest things I did was keeping frozen fruits and veggies because...

like the frozen fruit obviously is going to last way longer in the freezer than it does in the fridge. But I was always, which I'll touch base more on later in the episode, always making my oats in the morning. So like using the frozen berries, who cares if they're not fresh, they still work, they still do the job. So yeah, stuff like that. And then

obviously a snack bin that's airtight. Okay. I cannot say it enough that the air for some reason in dorm rooms is fucking disgusting. Like stuff goes bad so quickly. I would buy like a sleeve of bread and within like two days it was moldy. So keep that snack bin with your protein bars, bagels, cereal, like literally all the basics, things that me and Taylor still post every single day on our stories, like our good, easy things to just keeping that airtight bag or bag.

Yes, snacks are so important. Even if you have a meal plan, go to the grocery store and just get yourself some snacks because it is so annoying. Nothing was worse to me than being hungry and you had to go walk to a dining hall to get. Oh, my God. Especially it would get kind of cold in the winter. It'd be like cold and raining and I was hungry. Don't even talk about the cold, Taylor. Taylor.

It was like in the 30s and 40s, okay? Okay, imagine having a walk across campus with like two feet of snow on the ground. I don't think so. Nope, couldn't be me. But okay, I didn't have an elevator and I was on the fourth floor. So going down and up, like if I had to leave my dorm, I had to prepare for literally my Apple Watch at the end of the day would be like, you climbed 35 flights of stairs today because I had no elevator.

Yeah. So, so much for doing like the stairs of the gym. But yeah, keep snacks, keep lots of snacks, high protein snacks, probably because it's probably something you're going to be low on stuff that'll keep you nice and full. Definitely do that. Oh my God. How did I not think of this? You have a microwave. You can make a pancake bowl. Oh, yes.

Literally. I was in college. I'd be making lots of gig balls. Something I also wrote on here, if you are just relying on getting water bottles from places, reusable ones, what the, what on earth are you doing? Obviously you're in dorm. You don't have a fridge that like dispenses water.

Get yourself, literally put this in the last freaking episode, get yourself a hydro jug and fill it up in the water fountain in your hallway if you are just relying on getting like a water bottle every now and then. That, no. Yeah, no. I mean, oh my God, you know what I had in college? I had a hydro flask. And my water fountain thing was...

Three floors down. So every single time, which was every hour, I needed to go downstairs and fill up my water. So get rid of the hydroflax. It's not big enough. Get a hydro jug. I had little water bottles too. And I would fill up like three at a time. Oh yeah. Keep them in my fridge. So, oh, I had a Brita too. But the thing is when you drink a lot of water, the Brita's gone. Gone immediately. So that's kind of like the dorm room. But then if you're in a dorm, you're probably also in the dining hall.

Yes. So something, Sam wrote this on here, and I was like, bingo, I did this too. A takeaway container. Bring a second meal home. Or fill it up with fruit. I would, I was only talking about this with Kara because we were in the dining hall. The apples and the bananas and the oranges. Take them all. Go shopping. Take them all.

Because if you don't take them, they're just going to go bad. Like, it's not like they're ever running out. And you're paying mad fucking money to go to school there. You're paying so much money for that goddamn meal plan. Take a few apples. Take them. And at the end of the day, too, someone like myself who was forced, like I was forced. My school made us have the dining hall plan and I never went.

I probably ate at the dining hall maybe like two to three times a week, like in total. I would literally, because of that, go into the dining hall and just steal everything with that container, like veggies. My dining hall was set up where there was like a pasta section, a salad section, like the entree section, the Asian section, like the Indian section, like all different types of sections. So I'd always go and like try to find like a very clean choice, like whether it was like steamed broccoli or rice and stuff like that. And I would just in bulk,

put it into that container and just bring it back to me so I can make like random meals throughout the week. Or just if you know you're going to be maybe busy and just back at again, college kids don't freaking eat. You don't want to be studying and be like, Oh, miss dinner. Cause I didn't have time to go to the dining hall. They also close and stuff. So like if you like miss the time that like you can get the food, if you go get lunch, just bring something else for dinner. Keep it in your fridge. Super easy.

I also want to touch on, sorry, sorry to interrupt you, but I do, before we leave that point, touch on my girls and guys that take Adderall. Okay. I was one of those people. You can't freaking tell. I was one of them that had to take my Adderall.

Good amount during school. And I would forget to eat. So like Taylor said, if you're like in the library doing your work, whatnot, and the Adderall just causes you forget to eat, pack something with you before you take your Adderall so that you know you have a snack or a meal with you. Yes, that's a good point. That's a very good point.

The dining hall, you need to take advantage of the fact that, yeah, I feel like people hate on dining halls immediately because you walk in, the first thing you see is like the pizza and the burgers. And it's like, you can sit there and eat a whole pizza to yourself. You could, it's like fricking buffet, but there's so many good options. There's a whole salad bar. So getting cheese in is like,

There's literally a whole salad bar. There was always a vegan or vegetarian section in mine. Yeah, same with mine. Meals full of veggies. They always had like pasta. So you can get pasta and veggies and things like that. But like you said, you could always literally make a protein, carb, and a veggie. Oh, and...

Um, if you do that for most meals and then only every now and then you go and get the pizza with your friends, but most meals, you're just getting a protein carb and a veggie. You're straight. They also always have oatmeal. So if you have a protein powder in your airtight bin, you could bring some protein powder to the dining room. Yeah.

And so we also listed like a few, like obviously like good protein sources, good carb sources. Oh my God, I can't speak. She kind of touched on that. But another thing to keep in mind is a lot of these foods for the most part are already cooked in olive oil. So you don't really need to be like looking and searching around for like that healthy fat to put on the plate because I'm sure it's probably like, you know, already cooked in olive oil. And

One thing looking back on like my like if I were going to be trying to stay on track and healthy in college, one thing I think I would have done is honestly packed like my own dressings and sauces to bring with me to the dining hall. Because think about it. All they have is ketchup, barbecue sauce, ranch, blue cheese, like all that stuff. But if you get you use and you just put it in your pocket, put it into your bag, bring it with you, girl, there you go.

Exactly. That's such a good point. I was going to say the salad bar, it's very easy to drench a salad in ranch. And, you know, just not necessary at all, especially because, in my opinion, the Jihyo sauces taste great.

better they literally make your meals so good like think about it think if you went to the dining hall right now and you went to the stir-fry section you got your chicken or your tofu you got some like noodles or rice with a veggie there you go the teriyaki sauce the orange um ginger sauce all over that there you go you have a very freaking yummy dish exactly and then always make sure you're drinking your water you don't need to be getting a soda at the dining hall

I'm just... Or bring your meal with you. If you really think you're going to sit down and if you think you're going to sit down and you want something very sweet, bring meal, bring crystal light packets. I had a Diet Coke yesterday. Y'all know I'm a Diet Coke fan. It was so good. But yeah, the dining hall, I think really gets a bad, bad like rep. People are like, I can't eat healthy because I'm in a dining hall. I'm like, you can't.

For sure make that work. And also don't be ashamed to need like seconds. I always felt like the portions they served you were

were so tiny. Like, if you look, I mean, obviously all dining halls are different, but the one that in mine, the, like, scooper that they used to, like, portion it that was, like, a certain size, so small. Yeah. So small. Like, just, like, you can get more. Totally okay. Like, the sizes are very small. So if you get something healthy and normally that's already kind of low calorie, so if you're like, that just doesn't fill me up, it's okay. Get some more servings. Don't be...

Don't be ashamed by that. And if you wanted to, I find if you're tracking in the dining hall, it's not honestly like, not that there's not a point, but like, if you're going to be eating in the dining hall, don't be so on top of tracking all your macros. But if you want to be just aware, they do have like calories. There's always some thing in the dining hall. At least there was for mine. Yeah, mine, like if you want, like Taylor says, like if you're going in there with like a scale and you want to like kind of like get a general idea,

Just, you know, putting into your MyFitnessPal and like estimating is better than nothing if you're if you are tracking or if you aren't tracking or I'm sorry, if you are tracking most dining halls, I believe, have like the menu for like the whole day on line. And then they have like the macros for it for every meal. I mean, I'm honestly I'm just going to be real. Obviously, you do you. But I don't think you should bring your scale to the dining hall.

Yeah, no. You know, like, like you're young, you're in college. I just don't think it's necessary as long as you're going in with the idea of creating a balanced meal on a plate. Yeah. Like, I think you're really okay. I wouldn't stress yourself out with bringing a scale to a dining table.

Especially if you are, like, at least for myself, like, I made breakfast in my dorm room every single morning. And then I would always make a protein shake. And then I would always have probably dinner in my air fryer or something like that. Like, so if you're going to the dining hall...

just making it well balanced. And I promise you, you are going to be going into the step of the right direction of just like staying like healthy. I fucking hate that word. Like I hate it. Like, I don't know what else to say. Yeah. I mean, it's just, I guess healthy is word, but you guys know what we mean. I, dining hall, honestly, for like every meal, sometimes I'd make oatmeal in the microwave, but I had like a full meal plan. And, um,

The dining hall was very close to my dorm. So I just ate there a lot. It was really convenient for me. Like I said, they always had vegetarian or vegan things. So it was way easier for me to just eat there than like, well, some of the time in college, I also didn't eat because I was depressed. But when I did eat, I'd eat at the dining hall or I'd go to like restaurants on campus.

Which I was going to touch on. And then after this, we can go into people like that live like in an apartment or whatever. If you're eating on restaurants on campus, big thing. One, if you're getting Starbucks, don't with the super sugary coffees every day.

I feel like that's just a big college thing, getting like a massive 600 calorie Starbucks drink. Don't really need to do it. Amazing snack option though. Study snack. This was my go-to. Those boxes from Starbucks that have either like hard-boiled egg and like cheese and like fruit or like... Grapes. You know what I'm talking about? Those boxes.

study snack. They're literally balanced meals in a little container. Fantastic study snack. Couldn't recommend enough. I would get one, go sit in the library so often. And then I was going to add a lot of places have smoothie places. A lot of colleges. Jamba Juice, things like that. Don't be fooled by the marketing of like a smoothie. A lot of people in college are big on like, go work out and get a smoothie. Yeah.

So be wary of like smoothie places and the sugar and all of that. Those are big on college campuses. And I feel like a lot of people get those as like a healthy option. And they're not always in 90 percent of the time. They're truly not the best for you in terms of macros and calories and sugar. So just be aware of that.

Yeah, that's why I said the blender. It's a good choice. Good investment. Get a blender. It's cheaper and it's just better for you. But that's pretty much it. And then there are other restaurants on campus are just like fast food. So you're better off going to the dining hall and getting like pizza or like Panda. Yeah, of course.

Yeah, so then let's go, we can go in and touch base a little bit on like living in an apartment or a sorority home because, you know, like obviously everything that we did just talk about can be used for someone that's living in a, you know, sorority home or an apartment that has full access to a kitchen. But it's

But it's going to be a little bit easier for you guys because you do have a full kitchen. And one thing that I think is very important to take advantage of is meal prepping, because you may not even have like the full dining hall experience. And, you know, you don't want to eat out as much as you would with friends. Like if your friends are going out like three or four times a week to go out, save yourself the money, save yourself the what is the word I'm looking for?

I can't, I keep going, I keep going back to the word healthy, but like you guys know what I mean. Meal prepping is going to help you. Even like if it's the way that Taylor and I meal prep was, it's just a lot of veggies, a lot of chicken or tofu meal prep. So you can make like a bunch of meals.

Yeah, exactly. For obviously the physical health benefits of having like healthy meals ready, you know, rice, veggies, protein, all that ready to go. But also can't reiterate enough. This goes for everything. You don't want to be that person that just thinks they have no food. So you don't eat all day because you don't want to spend money and you don't want to go out. You need to have meals regularly.

in the fridge and ready to go I wish I could start like a freaking organization of college girls please eat that is yeah I stand so hardly I want people to eat in college so bad so I'm just like meal prep is such a good idea it literally saves you money I know if you're in a sorority house a lot of them have like meal plans like a chef makes like breakfast yeah

So I guess that's a little different because you pay a lot of money for that. So you might eat the breakfast, lunch, and dinner that they make. But from what I've seen, it looks pretty like good. Yeah. I feel like they're not really making like

Yeah, my school didn't have sororities, but from what I've seen on TikTok and social media and stuff, the food does look pretty good. So manage with that free food. Exactly. So if you're doing that, even regardless of calories and macros, they're probably balanced. They're probably pretty balanced meals. So if you're eating those for breakfast, lunch, and dinner, just then be mindful of snacks. Yeah. Making sure you either have good snacks on hand or if you're eating very heavy meals, being mindful of what...

your other snacks are throughout the day. Something we actually didn't put on here, which I'm surprised we didn't write on here, like anything about drinking? I was going to ask because I didn't know how long us talking about this was going to be. So I figured if it wasn't long enough, we could definitely go into the whole drinking aspect. But this is obviously not necessarily going to apply for just college people. This literally applies to everyone.

So yeah, let's touch on it. So one easy one, we've said this before, order tequila water, vodka water, bring Neo to the bar. Easy. Easy. That should be your drink of choice. And then it's hard because like I said...

make your freaking memories. You're only in college living with your friends, like in an apartment one time, you know? So, so live your life. But this is more, like I said, for the person that maybe is three years into it and they're not trying to be still doing that or whatever. So in the beginning, take, you know, whatever weekends you want to go out there, socialize. But then if you, if you want to cut it back to a one night a week, hey,

Hey, like you don't need to feel guilty for that or like you're missing out. Like you can totally take a step back. You can also go out and not drink. Mind-blowing, I know, but you can. And then be mindful of the drunk eating. Like I'm about to call my older roommates out. I don't think they listen to this, but they used to order Domino's every single night after drinking. Every single night. And not just pizza. I'm talking chicken Alfredo. I'm talking wings. I'm talking everything on the menu.

I'm vegan. So I didn't, if I wasn't vegan, I probably would have ate it, but I was vegan. So I was like, I can't eat any of this. And I'd eat my own snacks. But I bet if I still like ate cheese, I definitely would have partaked in the Domino's, but it was a two, three times a week ordeal. And that doesn't just add up with like galleries. It adds up with the money.

That's expensive as hell. It does get expensive, especially when you're Uber eating that late at night too. They fucking upcharge like no other. Yeah. Yeah, no, like don't get me wrong. I am definitely one that does like to eat when I'm drunk, but I'm still in my brain like very cautious of what the hell I'm consuming.

Like, I don't know if we've ever talked about this in the podcast, but, like, the one time, like, I made, like, rice cakes with fucking protein powder, like, the protein flex cookie butter. Like, I have, like, stuff like that, or I'll have cereal, or I'll have, like...

Something that I know I'm going to be okay with waking up in the morning and not feel like ass. Okay. Yeah, exactly. And you can either prep a snack or keep something like something like popcorn. Popcorn is very like low volume, like the lesser than evil Himalayan. That's the best popcorn. That shit's so low calorie for like three cups. So if you're something like that, you could eat it. You're not really going to do anything. There's some people that literally leave like baby carrots in their fridge. Cause a lot of times you're not hungry.

So it's not like you're restricting yourself or starving yourself. You're probably not actually hungry. My mouth just waters when I get drunk. I'm just like, eat. So it doesn't matter whether you're just having snacks on hand. And then I think the people that are always spending a lot of money on alcohol and drunk food, if they're the same people that are like, eating healthy and meal prep is so expensive. I'm like, you cannot like...

You got to be aware if you're going out and buying hella fast food after you go out to eat, but you think it's too expensive to go grocery shopping. I know. No, that's not work. So that's just kind of that. You got to be aware of the food. And I think if you eat before and you eat well-balanced meals before, it really takes away that urge. Because I feel like most of the time was there was sometimes I'd go out.

And my college started doing this weird thing where people would go out literally like four. So pregames were at like three. So I'd be like, what about dinner? Like we were just skipping dinner because three. And then you get back and you're starving because you didn't eat all day. Some people are actually smart and put bars in their bag. But that was before I was good about bringing protein bars everywhere. Yeah.

My, like my friends in college too, like literally would not eat and we would go to the dining hall and like, all they would have is like a slice of toast. And then I'd be like, okay, I guess like, that's what I have to do too. Like I'll, I have to do that. You're doing that. I'm going to, I'm going to eat a slice of toast. Oh, you're having cereal. That's all. That's what I'm having every single time before going out. And like,

that's another thing too is like make sure you guys are surrounding yourself around like the right people with that type of stuff talked about this already in a different episode but i mean um reiterate because some of you may listen to every episode and you're like oh i've already heard this but i bet some people might have just looked up you know maybe this topic and then heard us speak if that's you hi welcome thank you yeah thank you for listening but yeah surrounding yourself with the right people is so important one

You can control other people's habits, but if they make you feel weird for like eating dinner before you leave or not wanting to devour a pizza and you're like, actually, I'm going to eat my like low-cal popcorn because... And if they make you feel like weird for that, like I just don't think that's right or okay to be like, oh my God, what you're eating dinner.

Yeah. Fuck that. Or like, oh my God, how are you eating that right now? Like, and like, it's also, if you don't have like the right mindset where you like know that like what they're doing is wrong. Like you may think because like, you don't know, like some people are just not fully educated on like proper nutrition. They think like, okay, that's what I need to do. I want to be skinny mini during my night out wearing my jeans. I want to be skinny mini

And she's able to do that? Oh, she's eating toast? Okay, I'm going to do the same thing. Because no, that is not true. You can have a full meal and still look like a bad bitch rocking those jeans with that crop top. Not to mention, it is so incredibly dangerous to go out and drink on an empty stomach. Like, I was literally at a party yesterday and the paramedics came and took somebody out on a stretcher because they got alcohol poisoning.

And it's dangerous. Like, it's real shit dangerous. And if you think that you're, like, built different and can just, like, not eat and drink, it just hasn't happened to you yet. Like, I kid you not. The ambulance took someone out on a stretcher yesterday. Yeah, no. Another thing. But it's real life. It's, like, also the people that, like, brag about the fact that they're not eating. Like, seriously.

What are you proud of? Yeah, no, no. Like I got off the plane on Friday and we went out and I was like, I need food. I sat here and ate cracker and a thing of peanut butter because I needed something. I was like, like, we didn't have time to like go get dinner, but I was like, I need something. And I feel like before I would have been like, oh great. Haven't eaten in four hours. I'm about to be so skinny in this. What? I was like, please give me any crackers and peanut butter you have. So I could like,

put something in my stomach because that's just how the mentality is now you know it's just yeah it's genuinely not worth it like you're gonna look at the tiniest bits skinnier like the the smallest bit and then you're just gonna like black out i it's so dumb black black out that piece of bread you had and throw it up it's so dumb so stupid um

eating before you go out is a must. And then just like getting back on it the next day, you don't always have to go out and get to the point where like you are completely hung over the next day. You know, like you, I think knowing your limits of like, I don't think every single time you go out needs to be like blackout throwing up. It just does. It does not at all.

And it shouldn't because you want to be able to wake up and like even if you sleep in a little bit, like get on with your day. You know, you shouldn't need the whole day to do absolutely nothing. Yeah. Like even like I mean, for me, I only ever went out on Saturdays in school, like even still now, just knowing that I can allow myself like that reset day. So if you're someone that is like that and you can only handle to go out once a

once a weekend or whatever allow yourself that reset day you don't necessarily have to go to the gym honestly though my hangovers were non-existent when I was in college but now they fucking suck they're so bad but um yeah like like Taylor was saying like get your shit together get out of bed have a coffee have a celsius I love the celsius um what is that coffee okay we gotta okay Taylor we're zooming she just lifts up her hand she has a coffee in hand

So yeah, do exactly what Taylor's doing the reset day. Yeah. I didn't even go out. I literally went to one thing yesterday and then like didn't go out the whole rest of the night. I didn't even do much yesterday, but yeah, like don't, if you plan your week accordingly, you could even go out Friday and Saturday, but if you like are on your shit all week, like those two days will be fine. Like it's,

It's really just having the whole week being just trash that's going to throw you off. You can have the two days and be super good. But yeah, make the memories. I'd say just stay away from the sugary mixers and the late drunk food. You'll be good. It's also going out. You get like 20,000 steps. Oh, yeah. You do. Without even noticing it. I had to walk like a mile to get to my college bars. Yeah. A mile back and inside the thing. Like, steps were out of control. Yeah. So you're probably like dancing it off on a...

So we can go into now exercise because, you know, that is obviously a very big thing to kind of be a count of and like get the job done. Because I know a lot of people will make up the excuse, oh, I don't have the time or, oh, like too much class or just any damn excuse for them just not to go. I'm going to read exactly what I wrote on this note. Okay. I said. Go ahead. No time with studying. And I said, plan better. Sorry. Yeah. Yeah.

like that's to plan better I don't know what to tell you yeah even like in college too like it's obviously really common for you to do like a late night workout like who cares if you had to go to the gym at 9 p.m at night like you're getting your you're getting the job done like who do you want to be a few years from now like do you have set goals like going to the gym is obviously going to help you achieve those goals so or even just like balance out like to like

and like the nutrition aspects. Like, I don't know what your goals are, but obviously going to the gym is going to be really helpful. And like Taylor mentioned too, in her little list that she put up, your gym membership is free there. Yeah, it's free. Okay. These universities, probably not all of them, but if you go to the big school...

These gyms are top of the line, bro. Not mine. Okay. Not really. It's like a big school. And I'm sure that I haven't been to the gym. I'm at Vanderbilt right now. I haven't been to the gym here, but the school is beautiful. I bet the gym is pristine. They're like the one at UF.

Top of the line. It's free. It's free. It's literally right there for you. So you don't have any money's not an excuse. It's free. You could walk to the gym or free, go to the gym or free. And I was going to say with the studying, a lot of people, I feel like don't understand the fact I'm a big believer in this. Cause I did go to school, even though I don't know if you're studying all day, all day, you need a little bit of reset time.

And that one, even if it's 30 minutes, even if you can only sacrifice 30, 45 minutes, taking that time for a mental break to do something for you, I think you will perform better if you like take the time to de-stress and do something for you than if you sat in the library, literally from sunrise to sundown. Like, and some people, I feel like their study breaks are like TikTok, right?

Like scrolling, no. Like get up and do something good for yourself. I think that'll make you perform way better if you take the time in the gym, do a workout, stretch, decompress, clear your head. So that way you can actually perform to your fullest extent. I don't think the person sitting in the library nonstop with no break is going to do much better than the person that also studied all day but took the hour for themselves.

Yeah. I don't think that you would perform any less, honestly. Another thing too with like the college gyms is like, it's literally everyone your age. So like, what is there to be intimidated by at all? Like you're surrounded by your classmates and you know, some people will make the excuses like, Oh, I don't know what the hell I'm doing in the gym. Or I, I just can't go. It's too intimidating. I'm embarrassed. Well, guess what? Every freaking person is

In that gym is around your age. And I guarantee you, they just started working out going into college. Yeah. Because everyone, not everyone, but like majority people were athletes in college. I mean, in high school. So no one was really working out in the gym in high school. You probably didn't even have a freaking car to get yourself to the gym in high school. So everyone is starting in college. And I see how it could be.

I see the other side of how it could be more intimidating because when you go to a gym and you don't know one, it's like, no, these people know me. But if you don't know what you're doing, oh, that girl is literally in my English class or like that girl, a big sorority, like, oh, like she's cool. She's going to judge me. You're like, oh my God, that that's like a cool dude. And like, he's working out, like he's judging me. He's in like a cool frat. Okay. That's not happening, but I see how you might be in your own head about that. But like, it's literally not happening.

I would say, because this helped me get into working out, if you want to get more comfortable, because something I wrote on here is have a gym partner to be with you and be your accountability, because it could be easy to say, I'm not going, I'm not starting, especially if it's a new habit for you. And if most of your friends are people you met at like bars and whatnot, they're probably not going to be the ones to motivate you to go most of the time. Calling

Colleges have free workout classes. So even if you want to get into lifting, like let's say you want to lift like us, they have free workout classes. You can go to a cycling class and be like, hey, you're here. You probably enjoy the gym in some aspect. Like she's there. She probably likes to go a little bit.

And if she's there by herself, because maybe she just signed up for a workout class, you can be like, hey, we should start going to the gym together. And then you make friends with her and then you can like get into lifting and then you have like a friend. And even if she doesn't want to lift with you, maybe she's super into cycling. Maybe you can at least still go at the same time as her. So you have someone to keep you accountable. You can walk in together, you know, like that.

Try to like say hello to someone there and make a friend there. And I think going to the workout classes are literally free. And workout classes are fricking expensive at like workout studios. And they're really free at a college campus. So you could do that. Also, I was going to do this.

And then I dropped out. But if I was still in college, I was going to work there. I was either going to try to teach a workout. My gym. Really? OK. I was going to either work there, teach a workout class because what a great way to meet people. Like all workers are girls that like teach fitness classes, you know, like what? Yeah. Like keep you accountable, especially like. Yeah. I don't know. That's what I would do.

Yeah, and, like, your gym partner also doesn't need to be somebody that knows what the fuck they're doing, okay? Because my gym partner, shout out to Maya. Maya, I don't know if you listen to these. But she would come to the gym with me every now and then, and, like, we would go together just, like, because, like...

Yes, it's a little bit intimidating at first, but we used to go together. And just because you both don't know what you're doing, who cares? Like, you just have that buddy there, just like accountability to just get yourself into the gym. Yeah, right. We actually, I'm going to just do a little plug. You should listen to our F Gym Anxiety episode if you want to hear more about getting into a gym in

Because we do have a whole episode about that, about getting comfortable in the gym. So obviously that applies to a college gym. Same thing applies. This is random, but I was actually asking my friends in the car. None of them, they were not into working out, but I was just like, what are the things you guys do to stay on track? Kind of like joking because they don't work out. But then my friend was actually just like BSing and like making random shit up. And I was like, some of these are good actually. Go to class in your gym clothes. Yep. So then you don't have to

Go change. And amazing. I was like, these are really good. Doing laundry in college is a bitch because you have to pay for it. Mine was in my basement, so I had to walk. No elevator. So I had to go down five flights of stairs. Doing laundry sucked. You do less laundry. You do do less laundry. If you go in your gym clothes, that just gives you the...

Kind of like we said in our time to put your shit together. If you pack all your shit in your car, then you can't be like, oh, I got to go home first. Then you're in your dorm and then you're like, oh, maybe I should like clean before I go to the gym. Oh, maybe. And then before you know it, you're like, oh, it's too late. Yeah. One of those things too with like the laundry. I was the biggest bum when it came to like getting dressed for school because, you know, I went to school in New England. It was freaking cold, but

you could literally, even if you didn't want to necessarily wear like your tight little set into the gym, wear a sweatshirt, wear sweatpants, like pack your gym shoes into your bag and just go. Because that's what I would do. I would literally just like, this is speaking from my senior year when my lacrosse and field hockey season ended. Cause I did like, like a quarter of a semester before COVID in the gyms at my school. But I would literally just take it all off and just get my workout in and then

after or before class like I would just wash my face and then run to class yeah I think going I would wear just like a sweatshirt over my workout clothes or whatnot and I think that's just a great a great option and easy way to just be ready and then you feel cute cute little leggings whatever that was my computer oh you made an edit no

Did you make an edit to the notes? I just got a notification. You made an edit to the notes. Oh, actually, yeah, there was a bullet point. I just deleted it. Yep, just got a notification. Well, another thing with the gym is, obviously, like I said, you have no time. Plan better. Plan better doesn't mean you should always have time for six days a week. I get it. School is tough. You might work a job. You also want to socialize. Whatever. Whatever.

If you only have three, four, five days a week, you could fit the gym. That's fine. Put the three days a week in your planner. Like it's whatever. When, when we say no, like plan better, it literally does not mean everyone needs to do six days a week. Like you could fit in three, you could fit in four and that's a million times better than nothing. And if you happen to get an extra day on some weeks, that's great. But if not plan for what you can do, um,

So that way you don't feel like you're just behind and chaotic. Yeah, exactly. Did we walk everywhere? Yeah. For exercise? No, we didn't in going out. Okay. Well walk everywhere for exercise. Okay. Everybody take the stairs. I didn't have any other option in school. So yeah, walking out everywhere was my only option. Oh, walk everywhere. Another thing I wrote on here, just in all caps, sleep.

College people don't eat and they don't sleep. No, I can't relate. Sleep is one thing that when people are like, oh, I stayed up till like 4am. Nope. Couldn't be me. But I know some people do. And I honestly think a lot of it's time management. Like, do you really have to be studying till 3am? Probably not. What time did you start? Like if you start at 10, you set yourself up.

Like sleep, get decent sleep, please. That's such an easy one that's going to like really mess up. I'm going to say one more. Yeah. One more. It might trigger some people. But if you did not listen to the FMLMs podcast,

Do not support that little nutrition shop that is on your college campus, okay? Do not go get a fucking smoothie, protein meal replacement shake from there, okay? Just a random thought. No, but that is true. They do. They're on every college campus, literally every college campus, because college kids just don't know and they don't care as much.

And I'm not going to go into detail because this conversation gets me fucking heated, but we went to the FMLMs. Yeah, we went into detail on that episode. They definitely, a lot of them probably, when I mentioned Jamba Juice, they're probably like, well, it's okay. I go to Matt Prochuk. Nutrition, nutrition. Yeah, don't go there either. Go to Jamba Juice. Yeah, no, like it's like, it's always like something like Westlake Nutrition. Mine was called Impulse Nutrition. I'm not even going to say the name of mine because I'll probably get sued. Yeah.

That's so funny. No, like, deadass. This one woman who owns one in my hometown literally goes, psycho? That's so funny. Yeah, don't go to those. I feel like that's, like, really... I feel like people complicate it. Do we... I'm saying this... Dude, stop. Stop. Stop. Wait, that's next episode. Is it? Yeah. It's literally next episode. It is, actually. But it's just...

Do you know what's right and what's wrong in terms of health? If you are literally always never sleeping, never eating, binge drinking four times a week, maybe evaluate. Okay. This came at perfect timing because the one before this was literally 10 ways to get your shit together. Yeah. And now we're talking, this is all like going together. Yeah. And I just think this is so funny because I'm in the college campus, which is like super funny. But the meal, like, I don't know, like dining halls is funny because the title is called like F dining halls, but like,

I rock with the dining halls, okay? I got breakfast in and there was oatmeal, there was fruit, there was yogurt and granola and like breakfast sausage and like potatoes and like easy balanced meals. I never ate in it. I always just stole shit and made my own meals. I really, I put a lot of money into my meal plan though. I ate at Subway a lot though. I had like a meal swipe a day at a restaurant. It's like you can get like up to like $7 at a restaurant.

I think I had five jobs in college. So like I was racking in like the money. So I was like, I don't give a shit if I'm spending like $100 a week eating out, which huge regret there. But like I went to Sweet Greens or I would go to like Be Good, which is like a burger place, probably like three or four times a week.

And yeah, I would always go get food. I ate in the dining hall, ate too little. And then when I was just depressed, I would not go eat dinner and sit in my room and eat peanut butter from the jug. The way you just smiled at me.

I did. Don't do that. Yeah, don't do the shit we used to do. We're giving you better advice. I feel like I'm supposed to be like, here's all the things I did and why you shouldn't. Yeah, right? That's what I did because I literally was scared of eating. I would skip breakfast. I would have like a 10 a.m. class. I'd be like, I'm going to eat breakfast after class. I'd sit in class anxious and shaking because I didn't eat breakfast. Walk like half a mile to get there. Didn't eat. Feeling horrible. Eat breakfast.

goddamn breakfast, okay? One more thing before we let you guys go too is I am always in my DMs getting, because you guys know I like to cook. Like, I'm always cooking my food, but I always get asked,

food recommendations for living in a dorm room legit everything i make can probably be made in a dorm room just maybe a little bit like of an easier version but don't over complicate it with the food okay so my dorm had a little kitchen like in my like in our dorms yeah we did too yeah so like you could literally spend a sunday some people would they would meal prep in the little kitchen yeah

Like, were there's a will to, did I want to do that? No, but like I said, I was depressed and eating peanut butter out of a goddamn jar. But if I was myself, I'd probably use that little kitchen and meal prep, keep it in the fridge, obviously. Nothing wrong with that, dude. I know all dorms are different, so it's hard to be like, like, I don't know if everyone has that. I'm in a dorm right now and I don't, I don't really know if there's- Stop turning your head away from the mic. Sorry. I don't really know if there's a kitchen in this dorm. I don't think there is. So I guess it really depends. Yeah. Yeah.

Oh yeah, that's typical, typical, or typical, um, oh my god, I can't even speak. Typical episode, Taylor currently sitting in a dorm room with a tapestry behind her, and like, I'm pretty sure I see a microwave, right? Yeah, um, microwave, mini fridge, snacks under the bed, and airtight containers. Perfect. Damn, she's already doing it. Yep, and then, do you want to see my mattress? Yes.

All right. I'll do a little description for everyone. All right. There's two. It looks like a bed. She's at the desk. And then there's a air mattress, very small air mattress right there for her. And now I'm going to go eat my tacos. Yeah. Again, I have no appetite, so I don't know what the hell I'm going to eat. Okay. Well, I hope you guys enjoyed this. I hope it helped. I just hope it helped. Maybe, you know, new year, new semester starting soon. You could apply it then maybe, but maybe just to hear us say that.

Truly not that serious and just like enjoy your time at college. Yeah. It's always the reassurance for sure. Like by no means do you need to be tracking macros as like a freshman, sophomore in college? You just, there's no reason. So I just hope that makes one of you feel better hearing that. All right. Okay. Well, we love you guys. Peace out. See you on Friday. Bye. Wait, wait, wait. Follow the podcast, download the podcast and rate it on Apple music.

Yeah. Reviews. Five stars. Five stars. Write a review. We're actually posting reviews on the story. We're number nine on Spotify and fitness and health and 150 overall podcasts on Spotify. There are 3 million people on Spotify and we are 150. That's insane. So thank you guys so much. Just supporting the podcast is what allows us to do this. Like we're doing twice a week right now. And just, you know, to be real, if we weren't getting the outcome we have gotten, we couldn't be doing twice a week.

Yeah, we would not. We would not be doing twice a week. So, I mean, the more podcast content you want, we just need the ongoing support and we appreciate it so much. So just make sure you follow, listen, rate, review, all of that. Okay, now I'm done. Bye guys. Love y'all. Bye. See you on Friday.