Harvard life has given you a new shape. Make-your-own-salad was soon replaced by the Sundae special. In between Popcorn Chicken and late night Tommy's stops, there is barely enough time for the fifth floor climb regime. Let the excuses end--it's time to put matter over mind just long enough to get in shape, (girl).

The easiest way to change your look is to have someone do it for you. You may or may not get what you want, but you won't break the bank at Blaine, The Hair and Beauty School (530 Commonwealth Ave., Boston; 266-2661; Monday to Saturday 10 a.m. to 3:30 p.m. with a break from 11:45 a.m. to 12:30 p.m., Tuesday and Thursday extra hours 5:30 p.m. to 8:30 p.m.; walk-in service). Get a facial and a manicure now that you can afford them ($5 each). Braiding BYOH (bring your own hair); call for rates. All services done by aspiring students-hopefully they've been doing their reading. The prices edge out La Flamme ($6).

For more hair-raising adventures, take advantage of outdoor rock climbing at the Hammond Pond Reservation (Hammond Pond Pkwy., Newton; T: Chesnut Hill). With its awesome geology, including the famed puddingstone, Hammond Pond offers everything from beginner climbs to the toughest "Breakfast of Champions." Though the beginning of the climb might let you forget that you are in an urban metropolis, the views of Bloomie's and the Chesnut Hill Cinema at the top will not.

Bring the party indoors at the Boston Rock Gym (78 Olympia Ave., Woburn; (781) 935-7325; Monday, Wednesday and Friday 4 p.m. to 10 p.m., Tuesday and Thursday noon-10 p.m., Saturday and Sunday 10 a.m. to 7 p.m.; required three-hour lesson Saturday and Sunday at 9 a.m., $55 including gear; parental waiver required for under 18; accessible by commuter line; call for directions). 14,000 square feet of indoor rock climbing. Faint of heart need not enter. Overhangs, arrets, clacks and the bouldering cave will challenge all thrill-seekers looking for a boost of adrenaline and a good sweat.

With minimal grunting, you can gain 10 Pounds of Lean Mass in Only Seven Days ($26.24). These new creations make big promises at The Vitamin Shoppe (28 JFK St., Cambridge; 354-8765; Monday-Saturday 9 a.m.-9 p.m., Sunday 11 a.m.-6 p.m.). Ye olde shoppe is cyber-savvy, with a computer which answers questions which can dispense detailed medical information. Energy pills sound sexy, but they're basically just caffeine (think Jessie Spano). Act quick and you can take advantage of their 20 to 40 percent-off sale which ends today.

If a place named "Low Fat-No Fat" Gourmet Cafe & Juice Bar (222 Arsenal St., Watertown; take #77A Bus to Watertown Square and walk down Arsenal St. for about a 10 min.; 923-7676; Monday to Thursday 11 a.m. to 9 p.m., Friday 11 a.m. to 8 p.m., Saturday 10 a.m. to 5 p.m.) has any customers, the food must be pretty good. Former Harvard Dining Services Chef and three-time bodybuilding champion Christopher Pappas also lives up to his credentials, serving up a variety of healthy wraps, sandwiches and luncheon plates to make your mouth water and keep your body slim. The pita chips are a sensible alternative to those grease-laden Doritos. Pappas won't let you leave without trying his famous all white meat chicken meatballs. Entrees $3.75 to $7.25. All items list calories, fat, carbs and protein content. The bus ride is roughly 25 minutes, so unless you're cool with missing the afternoon tutorial, then you should make a night of it. Appropriately named, Flex Appeal, the wholesale vitamin store next door, is the place to go to watch large shirtless men do what they do best.

Not quite the place for muscle-tees, Wellbridge Health and Fitness Center (5 Bennett St., in the Charles Hotel; 441-0800; Monday to Thursday 6 a.m. to 10 p.m., Friday 6 a.m. to 9 p.m., Saturday and Sunday 7 a.m. to 7 p.m.; monthly: $195 initiation fee plus $116 per month, yearly: $195 initiation fee plus $107 per month) offers a glut of exercise options for your former weight in gold. Upstairs is the 45 ft. lap pool, 4.5 ft. deep all the way through so you won't drown. And to top it all off, the Wellbridge membership includes two appointments every three months with a personal trainer to update your personal workout. But "Please limit the use of cellphones." If you don't have one, then the Wellbridge may not be for you.

Follow the bohemi-chic to Harnett's (47 Brattle St; Monday to Saturday 10 a.m. to 9 p.m., Sunday 12 p.m. to 8 p.m.) for a comprehensive health product line at considerable prices. The store offers healthy everything, from makeup to chocolate bars. Unstress pills $19.95.

It's tougher to find something healthy on the night-train, but even The Crimson Sports Grille (59 JFK St.; 868-5900; Sunday to Wednesday noon to 1 a.m., Thursday to Saturday noon to 2 a.m.) makes it doable. To avoid the premature beer belly, Matty the bartender advises to stick to light beer, vodka and whiskey. The healthiest drink is the vodka tonic. As for the hard Cider/Beer debate, keep in mind that cider has those sugar calories that beer doesn't, but cider has twice the alcohol content and will get you wicked hammered twice as fast. As for the Grille's munchies, they are surprisingly not that bad for you. All fried items are cooked in low-fat canola oil. Chicken is boneless and skinless, and the burgers are relatively lean.

And while you're cutting down on vice, quit smoking too with Harvard Pilgrim Health Care's Freedom from Smoking Program (Harvard Vanguard Medical Association, 1611 Cambridge St.; 731-7311; $75 for members, $85 for nonmembers). The program includes seven 90-minute group sessions where about 14 people explore their reasons for quitting together. Each addict develops a personal plan, which usually involves heavy patch usage. Try the cold turkey group to break the habit together on the third session. Everything is more fun when you have company.

The tried-and-true Malkin Athletic Center (MAC) (39 Holyoke St.; 495-2219; Sunday to Friday 7 a.m. to 11:30 p.m., Saturday 7 a.m. to 9 p.m.; pool open Monday to Friday 8 a.m. to 3 p.m. and 4:30 to 6:30, Saturday 9 a.m. to 1 p.m.) was revamped last year to make cardiovascular workouts more pleasant. The weight room is sweaty but complete with Nautilus in the next room. Come work out for free. Nothing beats that. Be sure to bring your bathing cap if you want to take a dip. The Quad's version of the MAC, the Quadrangle Recreational Athletic Center (QRAC) (intersection of Bond and Garden Sts.; 495-8666; Monday to Thursday noon to 11 p.m., Friday noon to 9 p.m., Saturday and Sunday 11 a.m. to 9 p.m.) provides Quad students with an exercise facility and also serves up the only outdoor Harvard tennis courts this side of the River.

If you're into team sports, but DHA's are out of the question, the MAC can hook you up. Harvard Recreation 2000 offers all sorts of classes in mainstream and offbeat sports (495-4838; signup at the beginning of each half semester session; most classes are free, except Aquaerobics at $15, Yoga at $5 per session, Scuba Diving at $95 plus equipment). Other classes include Skating, Squash, Tae Kwon Do, Tennis, Aerobics, Dance, Fencing, Karate, Nautilus, Racquetball and Self Defense. Most courses have multiple skill levels. For Sculling, call the Weld Boathouse (495-2226); for sailing (495-3434). Most classes are already in session.

For a leisurely workout on your own time, the Charles River Canoe and Kayak (across from Harvard Stadium on Soldiers Field Road; 462-2513; Saturday and Sunday weather permitting 10 a.m. to dusk; canoes: $9 per hour, single kayaks: $10/hr, double kayaks: $12 per hour and rowboats: $10 per hour) rents canoes, single kayaks, two person kayaks, and rowboats. Tone your arms and abs and get ready for House IM crew this spring. No experience necessary.

For working out without the testosterone, Health Works in Porter Square (36 White St. on the corner of Mass. Ave.; 497-4454; Monday to Friday 5:30 a.m. to 10 p.m., Saturday and Sunday 7:30 a.m. to 8 p.m.; student package: monthly, $65 enrollment plus $44 per month, academic year, $399) is a low-key option for women only. A more affordable option than Wellbridge, Health Works has a full fitness center with 80 pieces of cardiovascular equipment, as well as weights, stateroom, whirlpool and sauna. The facility boasts 3 studios with 100 classes a week, on the hour everyday. Membership includes five one-hour fitness consultations.

But if you don't want anyone but your roommates to see you sweat, Brine Sporting Goods offer dorm room friendly equipment. Brine's Sporting Goods (29 Brattle St.; 876-4218; Monday to Friday 10 a.m. to 7 p.m., Saturday 9 a.m. to 6 p.m., Sunday 12 p.m. to 6 p.m.). Score jump ropes, ankle weights, dumb bells, etc. Products range in price from $12 to $40. Head to Brine's if you want a chin-up bar ($19.95). But you'll have to go to City Sports to purchase a one-size-fits-all neck developer ($12).

In the meantime, mark all of your fitness progress with a cutting edge technology body fat analysis Nutritionists can test for fat using the Futrex 5000. Sound scary? The nutritionists pass infrared light through your muscles and whatever light bounces back has hit fat. The Wellness Center is equipped to test your body fat with calipers, which physically pinches your fat for a more accurate reading. The Wellness Center is at University Health Services (UHS) (75 Mt. Auburn St.; 495-9629; 2nd floor). UHS has two nutritionists on staff who are ready to speak with students about their diet and lifestyle by appointment. The meetings and fat analysis are covered by student insurance.