Cara Kempf is a certified personal trainer with the Fitness Zone in Carmel and a group fitness instructor with NIFS in downtown Indianapolis. She can be contacted at fitnessblog@theindychannel.com.

"I am a freshman at IU and I have been working hard not to gain the "freshman 15" everyone talks about. I was just wondering if you have any tips for us college kids about staying in shape or even toning my body? I can post the advice in the girl's bathroom taped onto the back of the stall; I know a lot of girls are trying not to get out of shape here. Thanks Cara, I love your column!" -- Missy from IU

Hi Missy, thanks for writing. This is a great question for girls your age. Your bodies are still changing and you're becoming a "woman", so you'll find it harder to eat whatever you want and not gain a pound. Many many girls tend to gain weight their first year of college( I did!), but it doesn't have to be that way. Here are some tips on what you can do to keep those extra pounds off your first year of college:

• Now that you're on your own, without mom or dad to cook good food, you might tend to lean on junk and fast food. I know that it is hard to find a good home-cooked meal while away at college, but try to be as healthy as possible. Skip the vending machines in between classes, and try to do a little shopping once a week for healthy snacks, like fruit, veggies, yogurt, fat-free granola, almonds, etc... and if you're going to eat fast food, try the healthier options, like Subway. McDonald's, Arby's, and Wendy's have even come out with some pretty healthy menu choices as of late!
• One great thing about being in college is that you either have to walk or ride a bike to class, which can be great cardio. Pump it up a little bit on the way to class-don't be afraid to sweat a little, it's just a class! Leave a little earlier and take the long route.
• Lots of colleges or universities have fitness centers that are free or relatively cheap for students (I know IU does!). It will be a much healthier investment -- skip the fast food and pay for the work out instead! Most college fitness centers will have loads of aerobics and muscle conditioning classes that you can jump into-you'll get to know some new people, as well as keep fit!

Now that you're out on your own, you are more in charge of your life than ever. You have to begin to take on new responsibilities, and that includes maintaining a healthy body.

When you have a break from class get to the gym. Have to study? Grab your headphones, your book, and your gym shoes.

I see girls and guys from IUPUI at NIFS all the time on elliptical machines and stairmasters, sweating it out and reading their course material at the same time. Don't fall into the "freshman fifteen" trap -- it will be harder to lose those gained pounds in the future. Trust me!