Mount Hood

Entrenamientos cortos para agendas apretadas

Rebecca Meyers | Editor de estilo de vida

The Center for Disease Control and Prevention (CDC) recommends that all adults get both aerobic and muscular exercise regularly — specifically around 150 minutes per week, if said exercise is moderate in intensity. The recommended time may be more or less depending on how vigorous the exercise is, and if the goal is just general health or increased fitness. Additionally, exercise is just as beneficial when spread throughout the week in shorter spurts, as long as it’s at least 10 minutes long.

Fortunately, this means even people with busy schedules can find at least some time to incorporate some kind of physical activity into their routines. Sometimes it can be discouraging to not have the time to do the kind of intense, long workouts some people do, or to be constantly exhausted and not necessarily having the energy to do so. Adding just a twenty or thirty minute workout, and not even one that is super intense, can have multiple health benefits including reduced stress. On top of that, some don’t even require leaving the house.

 

Bike ride or short run: For those whose schedules involve hours of sitting in class or staying inside at work, adding one of these aerobic workouts a few days a week can help create a change of scenery. Also, according to the CDC, this activity can be a more intense workout, for example running instead of walking, meaning it doesn’t necessarily have to be done everyday to reap the health benefits. Seventy five minutes of intensive workouts can be as beneficial as the 150 minutes of moderate exercise.

 

Weightlifting: The Health and Wellness Center has weightlifting equipment available, but for beginners or those who prefer home workouts, there’s also the option of buying weights from sporting stores to use for simple lifts such as bicep curls, that will also help for the muscle building aspect of exercise.

 

Yoga or pilates: One of the easiest workouts to do at home as it requires little to no equipment, yoga and pilates tends to focus on muscle strength and flexibility. Like aerobic exercises, however, the intensity varies, in this case depending on the poses.

 

Individualized at home workout routine: These are the kind that are fairly easy to find, or at least to find inspiration for. Searching for ‘workout routine’ on Pinterest alone has thousands of results. These usually focus on specific areas of interest to each individual person. For example, core workouts might include crunches or planks, leg workouts will have lunges, squats or wall sits, and arm and upper body workouts will have pushups or arm circles — all examples that don’t require spending money or time to take the trip to the gym and back.

 

For those that do prefer a gym, the Health and Wellness Center’s facilities are free to students. Hours can be found at wou.edu/campusrec.

 

Póngase en contacto con el autor en howllifestyle@wou.edu

Foto cortesía de Ashlynn Norton

Inside the Student Health and Counseling Center’s wellness coaching

Rebecca Meyers | Editor de estilo de vida

In its ongoing quest to help students reach their maximum mental and physical health, the Student Health and Counseling Center has a recent addition to their services: wellness coaching. The purpose of wellness coaching is to help students make a plan for tackling their obstacles and working towards their goals.

Sage Kiernan-Sherrow, a junior English major, who has already taken advantage of the program, spoke about her experience.

"I often feel frustrated with my lack of knowledge about different aspects of wellness and find myself wishing that I had some sort of guide. So you can imagine that this email felt like it came at exactly the right time,” Kiernan-Sherrow said, referring to the notice the SHCC sent to students about the program.

At first she thought the coaching would be more focused on physical fitness, but in fact the coaches focus on whatever aspect of the student’s life they want to work on most. The students are asked to fill out a survey that identifies their strengths, which the coaches then use to help them figure out how to work towards their goals.

“My wellness coach is named Pam, and she and I instantly connected,” Kiernan-Sherrow told me. “She made me feel comfortable and she was adept at identifying my strengths and how to apply them to my future goals. We decided to focus on building my confidence and to begin that we collaborated to think of short-term activities that would benefit my long-term goals.”

After hearing positive feedback from others, I decided to try some wellness coaching myself. I took the survey and then met with Craig Wimmer, the SHCC’s other wellness coach. Over the hour-long meeting, we discussed both my long-term and short-term goals, as well as what areas of my life I felt needed the most work or improvement. I was surprised to find that just voicing some things made me see my life a little bit clearer, and having to write out the steps I would take to make improvements made them seem much more attainable.

Kiernan-Sherrow described leaving at the end of the meeting feeling “extremely validated, valued and understood,” and I would say I felt the same way after my own meeting. I will likely return for a follow up, which many students do, to see how the wellness coaching affected my outlook and approach to life. Students interested in setting their own appointment for wellness coaching can do so through the patient portal, found at wou.edu/health.

 

Póngase en contacto con el autor en howllifestyle@wou.edu

How to manage stress after midterms

Rebecca Meyers | Editor de estilo de vida

After midterms, students are often in need of both physical and mental de-stressing. It’s a struggle that comes around every term, but luckily there are plenty of ways to help shake the post-testing stress.

One of the most accessible options is right here on Western’s campus. The Rest and Relaxation room, located in the Student Health and Counseling Center, is designed to help students manage their stress at any point in the term. The room can be reserved in half-hour time slots at wou.edu/health, making it easy to slip into busy schedules. The room features a massage chair — the main attraction — a full-spectrum therapy light, a meditation spot and a few technological items to help students monitor their stress levels.  

For the more introverted, or for the most exhausted, sometimes the best option is simply to follow “Parks and Recreation” character Tom Haverford’s advice: “treat yo’ self.”

This might not necessarily be in the sense of spending money on material things, but instead by staying in, putting on a favorite movie or show and eating a favorite snack.

For the more structure-oriented, it might help to do the opposite. Taking some time to get reorganized - updating a planner, getting back on a sleep schedule and planning some healthy meals - can help students feel more relaxed by being more prepared for the second half, and usually the most stressful part, of the term.

Sometimes, however, the best way to unwind from school is to ease mental usage and focus on the physical, either with workouts or distance from the source of stress. One of the upsides of Monmouth being a small town is that it’s surrounded by popular hiking spots. According to Harvard Health, studies support the idea that just being out in nature can relieve a certain amount of stress. On top of that, any type of exercise can help lift a person’s mood, even if it’s minimal.

In the end, everyone’s different and what works for some might not work for others. Learning which stress-relieving activity is the most effective through trial and error is, for many, an integral part of the college experience.

 

Póngase en contacto con el autor en howllifestyle@wou.edu

Photo courtesy of Rebecca Meyers

A review of Chen’s Family Dish in Salem

Rebecca Meyers | Editor de estilo de vida

Among the many dining options in Salem, on 2138 Lancaster Dr NE #139 sits Chen’s Family Dish, a Chinese restaurant that now has multiple locations in Oregon. Some may have visited the Dallas location, but the Salem location is unique in that it also has a bar. Never having visited either, I decided to try out the new Lancaster location to get a feel for the restaurant.

Though the outside might be underwhelming, the interior feels much more like a refined restaurant. Because I went during lunch hours, it was fairly empty, which allowed me to fully take in the environment. The restaurant has a sophisticated ambiance, with soft lighting, understated decor and calming music playing in the background. The staff was also very friendly and helpful, informing us of the different menu and substitution options.

The menu features some Chinese classics such as sweet and sour chicken, egg flower soup and lo mein. I ordered the Mandarin chicken from the lunch menu, which turned out to be a great choice. Eight dollars got me a large portion of chicken, the soup of the day and a side of fried rice and crab puffs. I knew instantly I was going to need a to-go box, but I still finished most of the dish.

In my opinion, there was a perfect sauce-to-chicken ratio that made it very enjoyable. My friend who went with me was eager to try the egg flower soup, a favorite of hers, and it lived up to her expectations judging by the empty bowl at the end of our meal.

Chen’s family dish is an excellent addition to Salem’s restaurant options. I would highly recommend this restaurant for those looking to go out somewhere that feels somewhat classy but is still reasonably priced and has great food.

 

Póngase en contacto con el autor en howllifestyle@wou.edu

Photo courtesy of Rebecca Meyers

Tips for first tattoos

Rebecca Meyers | Editor de estilo de vida

According to quora.com, about 29 percent of Americans have at least one tattoo, though most don’t stop at just one. It’s becoming increasingly more common to see people with tattoos, especially on college campuses. Though the decision of whether or not to get inked is ultimately up to each individual, there are some things everyone should consider before making it final.

 

Pain levels - When considering a tattoo, the question that inevitably comes up is “will it hurt?” or, more accurately, “how much will it hurt?” Some go looking for specific answers to that question, understandably wanting to know exactly what to expect. However, the truth is that pain levels are slightly different for everyone, and there are many factors that affect how painful a tattoo will be. Sometimes, like in my case, this leads to lots of stress leading up to getting inked. There are, however, some factors that can give a general idea of of how uncomfortable a tattoo will be, such as placement and size of the tattoo.

Timing - Some first-timers don’t realize that timing is an important thing to consider when scheduling a tattoo. Tattoo care involves things like keeping the area dry, away from potential infections and out of direct sunlight. Therefore, getting a tattoo right before a vacation to somewhere warm and sunny might not be the best choice. Though exact conditions can’t always be predicted - I got my first tattoo in October and did not expect to have to shield it from the hot sun - having an idea will keep the tattoo on the track to healing.

Quality and price - Tattoos are one of the best examples of the phrase “you get what you pay for.” While some might find it tempting to have an unexperienced artist friend buy a kit off of eBay Inc. and have them do the tattoo, a safe and quality one is usually much more expensive. If a professional artist costs more, it’s usually because they are more experienced and are very skilled at their trade. Going to a professional usually means a percentage of the price has to be paid up front at the time of the appointment, and the rest is paid in cash afterwards. Also, it won’t save much money in the long run if it has to get covered up or removed, or becomes infected due to not being done properly and requires medical attention.

 

Póngase en contacto con el autor en howllifestyle@wou.edu

Foto cortesía de Ashlynn Norton

Students give advice on preparing for midterms

Rebecca Meyers | Editor de estilo de vida

Armed with caffeine and study guides, students of Western are starting to take on their first midterms of 2019. If anyone made new year’s resolutions to study more, they will be tested starting this week.

In order to help everyone breeze through their midterms, or maybe just survive them with minimal panic involved, some of Western’s students offered their advice.

Grad student group Tanya Stanley, Mackenzie Gallo, Sara Chavez and Jonathan West-Gray had an abundance of tips from years of experience.

Chavez: “Don’t panic. Get organized, set up a schedule.”

Stanley: “It may seem obvious, but sleep. And eat. It’s important.”

Gallo: “Use the rentable study rooms in the library.”

West-Gray: “Use a planner; space out your studying.”

Keith Macadangdang, a business major: “Persevere! Power through, even when all you want to do is watch Netflix.” Macadangdang, who is minoring in dance, has five finals this term.

Rebecca Chadd, a Western alumna: “Actually write out the practice essay questions on the study guide. Don’t just read over the questions and assume you know it all. Writing it out will help you find gaps in what you know and make you more confident.” Chadd graduated with a double major in dance and Spanish, and is still active in Western’s community.

 

Póngase en contacto con el autor en howllifestyle@wou.edu

Photo courtesy of Rebecca Meyers

An interview with one of Western’s YouTubers

Rebecca Meyers | Editor de estilo de vida

Western on Instagram is full of posts of school spirit, friendships and everyday life in Monmouth. It’s also where to find first-year Melinda Ortega, who goes by Mel on social media.

On @makeupbyymel_ and @hennasbymel, Ortega showcases her makeup and henna skills in short tutorial clips and photos. Ortega also has a YouTube channel where she vlogs. In a time where social media is so saturated with people making content, I was curious to hear about the process from a Western student.

Talking with Ortega, I learned that she is from a small town in California.

“Most people don’t know where it is,” she explained with a laugh, saying she usually had to explain its relativity to Los Angeles. She got to Western through her sport, soccer, and is deciding between being an education or a communications major.

Her content, however, is something she’s more sure about.

“I’m less comfortable talking at a camera,” she explained in relation to the style and presentation of her content. This is largely why her makeup tutorials are shorter and posted on Instagram rather than YouTube.

For Ortega, her activity on social media began just for fun during her senior year of high school. She drew inspiration from famous YouTubers like James Charles and PatrickStarr. However, as she developed her filming and editing skills, she said she began to think, “maybe this can go somewhere.”

For now, her following is small.

“(The comments) are mostly my friends and family encouraging me right now,” she told me. However, she’s preparing for the opportunity to grow her brand and her presence on social media. So far, one success she’s had is that some lash brands have asked her to promote them. She’s also slowly developing her filming and editing skills.

“At first it took me three hours to edit a one minute video,” she revealed.

However, if she does gain more of a following, she knows the internet trolls will inevitably come as well. That doesn’t mean she intends to slow down, though: “I’m curious and nervous to see what the mean comments say.”

To any others who are considering starting their own channel, Ortega advised, “Just do it! They always say to just do you, so that’s what I try to do and what my advice is.”

 

Póngase en contacto con el autor en howllifestyle@wou.edu

Photo courtesy of Melinda Ortega

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La Western Oregon University de Monmouth, Oregón, está situada en el territorio tradicional de la tribu Luckiamute de los Kalapuya. Tras el Tratado del Valle de Willamette de 1855 (Tratado Kalapuya, etc.), los kalapuya fueron trasladados a la fuerza a reservas del oeste de Oregón. En la actualidad, los descendientes vivos de este pueblo forman parte de la Tribus Confederadas de la Comunidad Grand Ronde de Oregón y el Tribus Confederadas de los Indios Siletz.

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