Mount Hood

A Beginner’s Guide to Exercise

Written by: Gretchen Sims

Ever wondered how to maximize a workout? How to do the most in what little time a college student has? Is the thought of branching out from the cardio machines nerve wracking? 

Going to the gym can be intimidating, but it doesn’t have to be. This is one way of organizing a full week of working out to make things seem more manageable. Keep in mind that this is just one way of splitting a workout — many people do different workout splits and that is perfectly okay. Do whatever works best. 

For an everyday workout, a warm up and cool down is extremely important. Typically, ten minutes of each is recommended. Dynamic, or movement-based, stretching is a great warm up. Static stretching, based upon the amount of time a stretch is held, is a good cool down.

After weight training, one should do around ten to twenty minutes of cardio depending on one’s goals. When working out with the goal of losing weight, try to focus on cardio. When working out with the goal to build more muscle, do less cardio. 

Monday: Shoulders, biceps and triceps.

Tuesday: Chest, back and forearms (optional). 

Wednesday: Rest.

Thursday: Legs.

Friday: Shoulders, biceps and triceps.

Saturday: Chest, back and forearms (optional). 

Sunday: Rest.

When starting the cycle, begin with where one left off in the pattern. This will make it so that the workout cycle is repeated every two weeks. Switching things up can keep things more interesting and less mundane. 

For each muscle group one is focusing on, a good way to organize exercises is to aim between 8 and 12 reps for 3 to 5 sets. Knowing where to begin can be difficult. One way to start is to work each day’s muscle groups on the cable pulls, then on the machines and ending in the free weight section.

In the case of a Monday split for example, one would use the cable pulls for shoulders, biceps and triceps; then move on to machines where, in the same order, one would pick machines that hit these same muscle groups. Finally, one would cycle through these muscle groups one final time on the free weight mats. 

Now, it is important to note the importance of rest days. Remember to rest in order to allow the muscles — which one essentially tears up when working out — time to rebuild themselves. Powering through the gym every day might seem appealing, but this will not yield one’s intended results.

Contact the author at howlentertainment@mail.wou.edu



Winter Cheer Tryouts are Rapidly Approaching

Written by  Jude Bokovoy

Winter cheerleading tryouts are on Nov. 14 — who’s ready? Interested in a place to work on cheer skills, bond with likeminded people and perform in front of a crowd each week? The WOU Cheerleading Team may be just what one is looking for. Follow the guide below to get a sneak peek of what to expect and how to stand out.

Tryout preparation—- First, follow @woucheerleading on Instagram to get information and register by Nov. 12. Then create a dance routine and Western-related cheer to perform for the individual tryout. Make sure to take care of oneself to ensure one’s best performance — whether it’s going to the gym consistently, practicing jumps, getting back into tumbling or anything else.

What to expect at tryouts —-  Arrive a few minutes early to the upper level of the New P.E. building to introduce oneself to the coaches, team members and the people one will be trying out with. Once everyone has warmed up and stretched, the individual tryouts begin. One by one each person trying out will be called back into the gym to perform their own original dance to their song of choice. After this, they will demonstrate their two best jumps, perform their custom cheer and answer a few questions from the judging panel. Tumbling is encouraged, but optional. 

Once everyone has completed their individual tryout, cuts will be made. 

Next, those who are called back will stunt with returning team members. This is one’s time to shine. Open mindedness is a quality that the WOU Cheer Team greatly values. After everyone has been able to perform to their greatest abilities a halftime-style dance routine and cheer will be taught. 

Everyone will be split up into small groups to perform the dance and cheer for the final portion of tryouts.

To stick out among the group, volunteer to call the cheer, be loud and rally one’s heart out after both the cheer and dance. 

What is it like to be a WOU Cheerleader? —- Being on the team is a great experience that will push limits and create lasting friendships. The team is curated based on skill and personality to ensure the safety and enjoyment of each member. For the winter team, practices are held twice a week. There are zero to four Basketball games each week, and with the likey addition of competing in Anaheim California, a WOU cheerleader’s schedule is quite full. 

Completion of the workout circuits assigned by the athletic trainers will be required twice a week as well. Practices require physical and mental preparation to try a new stunt is always a necessity. Cheerleaders are expected to learn halftime routines within two practices to perform later in the week, so focus is a required quality. Although cheerleading is a big time commitment, the majority of the team is able to maintain being full time students, employees, and cheerleaders harmoniously. 

Being a WOU Cheerleader is an experience unlike any other. Experienced cheerleaders are preferred, but those with no experience are welcome to try out. 

If one has any questions or needs any assistance related to tryouts or WOU Cheer, Coach Caitlin Masterson is happy to assist. To do so, reach out to her via Instagram @woucheerleading.

Contact the author at howllifestyle@mail.wou.edu

Passion for the Passage

Written by Jude Bokovoy

Wanting a place to display one’s creations? Whether one’s interests lie in writing, art or photography, The Northwest Passage has a place for it all. The Northwest Passage is accepting submissions until Nov. 4 for their fall 2022 issue. 

What is The Northwest Passage? Each term, students from Western get the opportunity to submit all of their artistic creations for the chance to be featured in the latest issue. During the weeks leading up to and following the deadline, the Editor-in-Chief will create a shared Google drive containing all submissions, which are voted on anonymously by the publication’s editorial board. Once voting is complete, the Editor-in-Chief will format the booklet — including all of the chosen pieces. After designing, editing, and reviewing, the issue will be ready to print. The finalized copies will be distributed at campus locations, as well as some businesses in downtown Monmouth. 

Contributing to The Northwest Passage is a great way to get one’s name and work out into the world  while building one’s resume. Having published works of any kind looks great on applications. One of the best things about The Northwest Passage is that one can submit classwork to be featured. Submitting classwork requires little to no extra work on the part of the author or artist that is submitting. 

To submit one’s most treasured pieces for a chance to be featured in this term’s edition of The Northwest Passage, email submissions to northwestpassage@wou.edu. 

Contact the author at howllifestyle@mail.wou.edu

It’s Ok to Buy That One Dress From SHEIN

Written by Mirella Barrera-Betancourt

The allure of clothing brands like H&M, Shein and Forever 21 can be tempting to many consumers. With their cheap prices, trendy clothing and wide display of styles, fast fashion clothing brands have become increasingly popular amongst social media influencers or so-called “trendsetters.”

It is a generally undisputed fact that fast fashion is bad for the planet and ethically immoral — but what some need to acknowledge is that, for many people, it can be their only option. 

Many environmentalists opposing fast fashion argue that it is worth it to spend the couple more dollars needed to buy something that will last. But when it comes down to using that last paycheck to buy an expensive pair of jeans or save it for healthier grocery options, most would choose the latter. High end and sustainable clothing is sometimes just not an option, especially for college students, who are often living paycheck to paycheck.

Perhaps it’s time to stop dumping all the blame on those who shop fast fashion, and instead look at the systems businesses employ that encourage this behavior from their consumers. Today, an individual cannot scroll through Instagram without seeing a Shein ad urging them to buy that baby blue mini dress — regardless of the fact that it’s fall and they would probably freeze to death trying to wear it.

While there have been various attempts to boycott fast fashion companies, the reality is that it would take an enormous portion of consumers to make enough of an impact for prominent companies to even consider changing their ways. 

Cutting out fast fashion from an individual’s lifestyle choices can be difficult for many; however, it is possible to be an ethically responsible and conscious consumer. 

Shopping fast fashion does not necessarily have to result in the disposal of such large amounts of clothing after a short period of time. Fast fashion is often not the stereotypical “wear once and throw away” notion that many people seem to believe. 

If shopping fast fashion is an individual’s only option, being a more sustainable consumer can simply mean: “buy what you need and wear what you buy.” If properly maintained, a clothing item from Shein could last up to four years. 

Furthermore, depending on the condition, used clothing can be consigned, lent to others, or donated to second-hand shops. In recent years, shopping at thrift stores has become more normalized. Some popular Oregon second-hand stores include Salvation Army, St.Vincent de Paul and Goodwill.

The verdict is this: above all, one should be conscious of their shopping habits. In the end, giving in to buying that Shein dress from an Instagram ad every once in a while is not going to make much of a difference in the vast, unethical world of fast fashion. What will truly make a difference is what one decides to do with that piece of clothing down the road. Will one throw it away after a single use? Or will they consciously maintain it so they can wear it proudly for the next four years?

Contact the author at howlnews@wou.edu

New Food Truck Opens in Mounmouth’s The Annex

Written by Mirella Barrera-Betancourt

The Monmouth community recently welcomed a new locally owned food truck — Aaron and Jack’s Snack Shack, an “out of the box” diner-style eatery with a dash of cultural delectables. The Snack Shack is now serving customers at The Annex, located near The Donut Bar.

On Oct. 10, owners Aaron and Jack held a soft opening with a starter menu,  including burgers and philly sandwiches. An official grand opening was held on Oct. 13. As they have become more established, Aaron and Jack have broadened their menu options to include ramen, loaded fries and mac and cheese.

Aaron and Jack both have 20 years of experience in the restaurant industry, with Jack as a former employee at Jack’s Pub, and Aaron a former employee at Dry Town. According to Jack, the pair have not had the best experiences with past employers, which catalyzed their eventual opening of their own business. 

“We just wanted to bust out, do our own thing, and serve the community good quality food that you can’t get anywhere else,” Aaron said.

Customers’ favorite menu item from the Snack Shack as of late is the philly cheesesteak — a mouthwatering combination of thinly sliced steak, homemade cheese sauce, onions, mushrooms and peppers. Another bestseller is the beef ramen and birria tacos, a delicious Mexican dish. Outdoor seating is provided for customers wishing to dine-in.

The Snack Shack is included as one of the 31 restaurants participating in WOU Wednesday. Students who visit on Wednesday will receive 10% off of their meal when they show their Western ID or show up in their favorite Western gear. Students also receive $1 off when they order a wolf juice, a flavor-infused energy drink. 

The food truck also offers customers the chance to order a new secret menu item on Fridays. To obtain the password for the secret menu item, customers must monitor The Shack’s social media the day of from 11 a.m. to 1 p.m.

Currently, the Snack Shack is open six days a week, Monday through Saturday, from 10 a.m. to 11 p.m. 

“Most (businesses) are closed around town (on Monday), so we’re open on Monday,” Jack said. “If you got the late night munchies at 10:30 (p.m.), come by and get some food.”

To check out the menu for Aaron and Jack’s Snack Shack and remain updated on future deals and specials, follow them on Instagram at @aaron_and_jacks. 

Contact the author at howlnews@wou.edu

You are Much More Than Your GPA

Written by Jude Bokovoy

Welcome to midterm season. For some students, this season is just as stressful as a typical week, but for many it can be one of the most stressful parts of the term. It can be easy to allow grades to have a chokehold on one’s life or identity, whether it’s from massive amounts of homework or one’s ideal final grade for a course. Let these affirmations ease one’s outlook on the college grading system.

One’s not alone. It is incredibly easy to fall into putting one’s self worth into their grades. In the college setting, most people want to get “good” grades, usually an A or a B depending on the person. But in reality, a “good” grade should only measure whether one is truly learning. Enjoying oneself should be a part of the learning experience. When getting an eight out of ten, people naturally gravitate to the incorrect answers instead of acknowledging the ones they got correct. 

It’s good to be challenged. There may be some terms where one doesn’t get on the Dean’s list and that is okay. It can be hard to remember that college is not supposed to be easy. College is the ideal time to challenge oneself by taking hard courses, and that could mean that one will barely pass. This is okay. Some of the most enjoyable courses can end with the worst grades. Don’t be petrified by a hypothetical bad grade. Take the daunting course. 

Grades do not measure how much one understands the material. Most times, professors are unable to memorize each of their students’ preferred learning styles. Sometimes one will get a bad grade on an assignment in their favorite class. This does not mean that they don’t understand the material, it just means that the assignment wasn’t formatted in a way that matches their understanding. 

Students are often their own worst critics. The only person that is affected by one’s grades is oneself. No one asks about grades in the workplace, not even one’s accumulated GPA. It is one’s personal responsibility to set their own goals — whether it is barely sliding by, driven by the saying “D’s get degrees,” or shooting for presidential honors. College is already hard, try not to make it any more difficult by oneself to unachievable standards.

Get some distractions. Encouraging words may not be enough to get one’s mind off of their current assignment scores. Getting occupied with one’s passions is the perfect way to decompress. Distractions could be anything from joining a club to doing something spontaneous. Whatever it is, it is much better than wasting time worrying about one’s grades.

Contact the author at howllifestyle@mail.wou.edu

Pondering a Podcast?

Western’s guide to creating a podcast through Student Media

Written by Lifestyle Editor Jude Bokovoy

One of Western’s hidden treasures is that Student Media has a fully functioning  podcast studio that is open to all students. If one  has the desire to host a show, there’s nothing in their way. Any topic, duration or guests are welcome. The podcast studio is completely independent and student-run, which can provide a huge creative advantage. Simply sign up for a time slot to use the studio, then jump in to record after a quick technology tutorial by Sean Sullivan, the KWOU station Manager. 

Last spring term I hosted my own podcast for credit as a communications internship. Working with Student Media is a great opportunity to get credit for a degree. I came into the studio with absolutely no experience. After a brief tour and some equipment training, the rest was up to me; writing the script, recording, editing, topics and bringing on guests. It took quite a while to get the hang of recording and editing. It would typically take around seven hours to complete a 15 minute episode from start to finish. 

Now, having a season under my belt, I have plenty of advice. First, give oneself time when scheduling  recording and editing time slots. This step is important because emotions show through the recording. Meaning, that if one is feeling rushed, stressed, tired, or in a bad mood that day, it will be obvious. If one  finds themselves in a mood before going into the studio, they might as well reschedule or spend that time editing a different episode. 

Next, YouTube is a good tool. There are countless tutorials on YouTube that can help with editing. 

When finding a topic for a new episode, write out bullet points of what should be focused on  before recording. 

Lastly, line up as many guests as possible or even get a co-host. By bringing someone in there is another person to talk to, bounce ideas off of, and help lengthen the episode immensely. 

Once one has completed a season that follows Western’s guidelines (which aren’t strict), they will be able to find their  show on Spotify. All one has to do is submit all  episodes to Sullivan and  create a cover photo/graphic along with descriptions for each episode. After that it will be posted to the KWOU Spotify account along with other students’ shows to listen to. 

If interested, contact Sean Sullivan his email kwou@mail.wou.edu.

Contact the author at howllifestyle@mail.wou.edu



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