A students guide to beating freshers week - 8 Week Workout

A students guide to beating freshers week

It doesn’t matter whether you’re a rookie fresher, an accomplished 3rd year or an absolute trooper embarking on your masters degree; there is one week where all students put their morals to the sides, get their drinking hats on and hit the town in full force. Fresher’s week, notorious nationwide for absolute student carnage, a week of booze filled late nights that often result in a series of hangovers, malnourished and drained bodies and the infamous fresher’s flu.

I am glad to say my days of back to back reckless drinking and abusing my body with alcohol and junk food are long gone; I’ve got all the t-shirts and quite frankly, the thought of doing another fresher’s week makes me go weak at the knees. Maybe at 27 I’m just getting old, but my fresher’s week experience has given me the hindsight as to how best to stay fit, healthy and at least attempt to prevent fresher’s flu.

First things first, hangovers are often brought on as a result of dehydration and the key to flushing out your system is H2O, the god of all gods when it comes to a hangover cure. So… as soon as you get in from a heavy night out on the town, aim to drink at least 1 litre of water before going to bed, this will significantly reduce the effects of your hangover. You should aim to be drinking at least 3-6 litres of water a day. Remember, our bodies are made up of approximately 60% water and increased water intake can promote:

  • Increased fat metabolism
  • Healthier Skin
  • Healthier joints
  • Improved digestion
  • Can reduce fatigue
  • Healthier teeth & bones
  • Can suppress apetite

Stock up on micronutrient rich fruits and vegetables such as blueberry’s, raspberries, oranges, carrots, spinach and kale; all of which contain countless health benefits and can be easily blended to make a highly nutritious and detoxifying smoothies and juices. In fact, 5 of my favourite hangover smoothie and juice recipes are:

  1. Super Orange Juice (rich in vitamin C)
  • 2 whole oranges, 1 carrot and 1 apple
  1. Coconut & Blueberry Spice (rich in antioxidants)
  • 300ml coconut water, 50g blueberry, ½ apple, ½ carrot, ginger and ½ tsp cinnamon.
  1. Super Protein Smoothie
  • 300ml water, Vanilla whey isolate, 50g whole rolled oats, tbsp. peanut or almond butter & 100g blueberries.
  1. All the Greens
  • 2 kiwis, 25g kale, 25g spinach, squeeze of lemon & lime juice, 1 apple.
  1. Pure Green Refresher
  • ¼ cucumber, ½ apple, ½ pear, ½ celery, 25g spinach, ¼ avocado, ginger, squeeze of lemon juice.

Spice up your meals with thermogenic ingredients such as cinnamon, cayenne pepper and chilli. Any ingredient that raises your body temperature is known as a thermogenic, not only can this help you to sweat out any toxins in the system, it can also increase natural calorie burn.

Get active, I always find the best way to beat a hangover is to sweat it out! So locate your trainers, dust of your gym kit and get a workout in. Students are the most pro-active species out there and if you were anything like me, a workout in the comfort of your home or garden would be ideal, so why not give my body weight circuit a go:


  1. Perform each exercise to the tempo 2:1:2, lets take a body weight squat as an example, you will take 2 seconds on the eccentric contraction (lowering phase), 1 second pause under optimal tension (when you are at 90 degrees) and 2 seconds on the concentric contraction (as you drive back up).
  1. Perform each exercise back to back for 30-45 seconds depending on your current fitness ability.
  1. Complete 3-5 rounds and take a 2-minute rest between each round.
  1. ALWAYS warm up prior to any exercise, 3-5 minute pulse raise and 3-5 minutes of full body dynamic stretching is recommended.

The Workout:

  1. Body weight squat
  2. Press Up
  3. Hip Thrusts/Bridge
  4. Deadbugs
  5. Split Squat (each leg)
  6. Plank or plank with knee to elbow
  7. Mountain Climbers
  8. Lateral Lunge

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