Mount Hood

Mental strength transforms you

Written by: Liberty Miller | Lifestyle Editor

To preface this article, I am a terrible role model to follow. I do way too many activities, have way too little time and rely far too heavily on the luck I’ve had making it this far. I am in the volleyball program at Western, which is incredible to be a part of. A large portion of that is because our weights performance coaches, Coach Jo and Coach Metzgar, do their job so well that the only thing we have to do is sleep, eat and show up. The hard part is being able to mentally show up day after day. 

Everybody has heard the famous saying, “The mind gives up long before the body does.” Nobody knows that saying better than me and my team during our twice-a-week cardio sessions. I’ve had struggles with a busy schedule, as well as having attention-deficit hyperactivity disorder which makes it difficult for me to focus and perform actions correctly. It manifests during weights, when I have to remember our barbell complex or during practice, when I forget — once again — to open up my angle during serve receive. Last quarter, I was putting in 32 hours of work in addition to working another job, schoolwork, volleyball and weights sessions. 

It’s frustrating and mentally taxing. If you’re in a similar situation, you know exactly what I’m talking about. When life steps on you every day, refusing to stop and humbling you in ways you didn’t even know were possible, the mind has two choices: it can either collapse or it can grow some muscle to hold up all that weight. 

I remember thinking to myself in mid-March, “Maybe I just wasn’t made for all this. Is this where my athleticism stops? Is this my limit?” Looking back on it, my brain and body needed a break, and I went home for spring break, to vent and reflect on what I’ve been feeling so far. What flashed through my mind was all of those times I thought I wouldn’t make it through cardio. 

I decided that my new belief is — when something is wrong and my mind is tired, I’m going to fight for myself and believe in my potential. I made a few decisions to push myself forward. I took some weights off of the barbell in my brain. I started ADHD medication, I put my foot down at work — weekends only, so volleyball and school take precedence. I even reorganized my room and started opening my blinds so the sun could attempt to fix my circadian rhythm in the morning. Now, who knows whether the changes will be sustainable. However, I’ve already felt like I’ve successfully spotted my brain after it failed a lift. I took some weight off, and I worked my way back up again. Now, the weight moves easier, because I believe in my potential. 

Contact the author at howllifestyle@wou.edu

Off the deep end

Written by: Claire Phillips | Entertainment Editor

Wanting to find an opportunity to get back in the water? Look no further than the Health and Wellness Center for an enthusiastic, tight-knit community that spends two days a week in the pool together. The Western Swim Club offers new experiences to swimmers of all levels. It doesn’t matter if one has been on a competitive swim team or has never dipped their toes in a pool before — the members of the Swim Club are here to help along the way.

Swimming stands out from many other sports and offers unique opportunities for members. Because the exercise takes place in water, there are so many therapeutic benefits to swimming. Just submerging oneself in the water increases blood flow to the brain, improving memory, concentration and mood. Swimming may be a healthy outlet for college students during stressful weeks. 

Learning how to swim may be an intimidating experience. Not everyone is going to be able to swim a 100-meter freestyle with flip turns in a minute the first time they enter the pool. Swim Club is a fantastic place to practice the basics, with new friends to cheer you on along the way.

If swimming laps aren’t preferable, there are many other fun aspects to Western’s Swim Club. There are days in the schedule dedicated to team building with activities such as relay races, water polo and playing fun water games, such as sharks and minnows. The annual Swim-A-Thon is also an opportunity to engage in exciting games and get to know team members.

Maximus Sing, the president of Western’s Swim Club, spoke about his philosophy in regard to creating a great team and environment. “I have three things that go with any sport — learn to play the game the right way, make yourself better every day and have fun,” Sing said. The Swim Club officers are all eager to start competing with other schools, such as University of Oregon and Oregon State University. Before the club is competition ready, the swimmers have to focus on bettering themselves and each other.

No matter one’s level of swimming, there are many people eager to help. “Winter term is a clean slate… it’s not too late to start to learn how to swim because we can teach you,” Sing said. 

The Health and Wellness Center pool is waiting for new members to dive in.

Contact the author at howlentertainment@wou.edu

Fight off finals stress with yoga

Give yourself a fifteen minute yoga break to relax

Allison Vanderzanden | Lifestyle Editor

Take some time away from the stress of life to relax with a simple yoga sequence. These gentle poses help relieve tension while allowing practitioners to take a break during any time of their day. 

Begin by sitting comfortably and focusing on breathing, letting worries float away and getting into the mindset to relax during the practice. Perform each pose in this set for two to five minutes based on comfort level, and remember to modify if necessary.

Cat-cow: Start on hands and knees. Breathe in, arch the back and look upwards to come to cow pose. Then, while exhaling, slowly look down to the mat and round the back into cat pose. Repeat.

Thread the needle: Still on hands and knees, raise the right arm towards the sky while breathing in; on the exhale, scoop the arm into the space between the left arm and left leg. Let the left arm extend and head relax to the side as the right shoulder touches the ground. Repeat on the other side.

Child’s pose: Sit back onto the heels and spread knees to the edges of the mat. Bring the forehead to touch the mat, and either stretch arms out in front or let them rest at the sides of the legs. 

Reclining pigeon: Lay face up with knees bent and feet flat on the mat. Cross the right ankle over the left knee. Grab behind the left knee with both hands, reaching the right arm through the triangle created by the right leg, and gently pull the legs towards the chest. Repeat on the other side. 

Supine twist: Lay flat on the back, and bring the right knee to the chest while keeping the left leg straight. Put the left hand on the outside of the right knee and begin to pull the knee across the body towards the left side. Stretch out the right arm perpendicular to the body and turn the head to face the right hand. Repeat on the other side. 

Legs up the wall: Lying face up, lift the feet straight up to create an L-shape with the body. Let the arms rest wherever comfortable. Use a wall for support if desired, or place a folded blanket under the hips for more comfort.

Savasana: End the practice by lying comfortably face up on the mat for several minutes. Focus on the breath and take in the positive feelings that the sequence brought to the mind and body. 

Contact the author at avanderzanden19@mail.wou.edu

Little things to make the days a little brighter

Six simple habits to add to the daily routine

Allison Vanderzanden | Lifestyle Editor

Life is busy for college students, and many may feel they don’t have time to pick up a new routine or add something to their already packed daily life. However, beneficial habits don’t have to take up much time at all. Try taking a few minutes to add some of these little additions to the daily routine that can help improve the day. 

Breathe: Take a few moments to simply focus on breathing; breathe deeply and mindfully. This is especially useful if in a stressful situation. 

Get up and move: Rejuvenate the body and energy by walking around or stretching for a few minutes. As recommended by createcultivate.com, for every hour of sitting, stand up and do some small exercises, whether it be a short walk, rolling out joints or stretching muscles. 

Sit up straight: Fixing one’s posture can prevent tension and help relax the body. Set feet hip width apart and flat on the floor, and straighten the spine. Relax shoulders down and back, and keep the head in a neutral position — adjust computer or chair height if needed in order to achieve this. 

Be grateful: Whether writing down moments of gratitude or simply taking a minute to think of things to be grateful for, appreciating life can be a wonderful mood booster. If stressed or frustrated, take a break to think about something happy that has happened recently. Or keep a gratitude journal which can be added to every evening; write down at least one thing that was good about the day. 

Drink more water: Staying hydrated is very important to keep the body healthy. The recommended amount of water to drink daily varies, so a simple goal to set would be to drink more water than yesterday. For example, if currently drinking one water bottle per day, try finishing one and a half bottles the next day. 

Practice grounding: Grounding is a technique used to help lower stress or panic in an overwhelming situation. A number of grounding techniques exist, but my favorite is to find one thing from each of the five senses that is in the environment. This can help one regain a sense of control over the things around them. 

Contact the author at avanderzanden19@mail.wou.edu

Working from “om”

Try these five meditation styles to ease the mind

Allison Vanderzanden | Lifestyle Editor

Meditation comes in many forms, each with their own desired effect — whether it be better concentration, relaxation or emotional awareness. Even five minutes of meditation per day can help one feel better. Look into these meditation styles and find one that personally works best. 

Mindfulness meditation: Also known as open monitoring, mindfulness meditation involves simply being aware of what is going on without judgement. Thoughts, feelings and senses will arise, but the goal is to observe them for what they are before letting them pass by. Mindfulness meditation reduces stress and anxiety and provides grounding.

Focused meditation: With the goal of increasing concentration and relieving stress, focused mediation involves studying a specific object. Let go of other thoughts and worries to observe and experience all the details of the chosen object: this can be a physical object like a candle, or a sensation like a sound or the breath.

Movement meditation: For those who find it difficult to sit still for very long, movement meditation is a great alternative. No matter how the body is moving — doing yoga, walking or dancing — the goal is to be aware of how the entire body feels in relation to the current moment. Movement meditation improves attention and can provide gratitude for one’s body.

Progressive muscle relaxation: This meditation is my favorite for relaxing. It involves gradually observing the body from the toes to the head, tensing and then relaxing each muscle group one by one. Progressive muscle relaxation is perfect for unwinding before bed and decreasing stress overall.

Self-inquiry meditation: This style is generally for experienced meditators who are looking for inner peace and a deeper understanding of themselves. Self-inquiry asks, “Who am I?” and attempts to discover the inner conscience buried under superficial perceptions, thoughts and emotions.

Meditation is a learned skill; do not feel discouraged if a session did not go perfectly. Make meditation a part of the daily routine and try guided meditations through apps or YouTube videos — soon enough it will bring positive results.

Contact the author at avanderzanden19@mail.wou.edu

Killer cardio to get the blood pumping

Equipment free cardio workout to do at home

Allison Vanderzanden | Lifestyle Editor

Burn some calories and build endurance at home with this equipment free cardio circuit. Do each exercise for 30 to 40 seconds and rest for 20 to 30 seconds in between. Rest for two to three minutes after completing the circuit, then repeat for a total of three times through. Modify as necessary. 

Jumping jacks: From a standing position, bend the knees slightly and jump; spread legs to about shoulder-width apart and stretch arms out and overhead. Jump back to standing position to complete one rep.

Burpees: From a standing position, squat down and place hands on the floor. Kick or step the legs back into a plank position, and add an optional push-up. Jump or step the legs forward to return to a squat position, then reach arms overhead and jump into the air. Immediately lower into a squat again and repeat the cycle.

High knees: Start by standing with feet hip-width apart. Lift up the right knee as high as possible, then quickly alternate so the left knee comes up before the right foot lands.

Mountain climbers: Begin in a pushup position, and bring the right knee forward to the chest to tap toes in the floor. Quickly switch to bring the left knee forward to complete one rep. Remember to maintain a flat back throughout.

Skaters: Start with feet slightly more than shoulder-width apart. Jump sideways to the right, landing on the right leg. Bring the left leg behind the right ankle and optionally tap the left foot to the ground for balance. Now jump to the left with the left leg, then continue alternating.

Jump squats: Stand with feet hip-width apart, arms either down or straight ahead and parallel to the ground. Hinge at the hips to lower down until thighs are parallel to the floor. Press feet downwards to jump off the floor as high as possible. Upon landing, immediately drop back into a squat and repeat.

Bicycle crunches: Lie face up on the floor with hands behind the head and knees bent. Lift shoulder blades off the ground and raise knees until shins are parallel to the floor. Bring the right knee towards the chest while straightening the left leg. Simultaneously, rotate the torso so the left elbow moves towards the right knee. Switch and pull the left leg up, extending the right leg and twisting so the right elbow touches the left knee, then continue alternating.

A demonstration of the exercises in this cardio circuit can be found on our YouTube channel @The Western Howl.

Contact the author at avanderzanden19@mail.wou.edu

Get swole without the gym

Campus Recreation offers fitness services during COVID-19

Allison Vanderzanden | Lifestyle Editor

Since COVID-19 regulations began last April, many fitness facilities have had to find alternative ways to serve patrons. Western’s Campus Recreation currently offers a number of services to help keep Western students fit through the pandemic ⏤ including equipment rentals, Instagram Live workouts and monthly fitness challenges.

Through a new program called Rec Where U Room, Campus Recreation is letting students rent fitness equipment for free from the Health and Wellness Center. Plus, they’re giving away a free resistance band with every pickup. Schedule a pickup time on imleagues.com/wou to rent items such as jump ropes, hand weights and yoga blocks for two-week periods or balls and other outdoor equipment for the day. Madalyn Olson, a student facility advisor for Campus Recreation and a 2020 Western alumna, assured that the equipment is well sanitized and safely handled.

“There’s no direct interaction between staff and patrons,” Oslon added, “and staff touches everything with gloves.”

In addition, Campus Recreation has been hosting live workout sessions on their Instagram page @woucampusrecreation. Yoga sessions happen every Monday and Wednesday at 5:45 p.m. and pilates is on Tuesdays and Thursdays at 5:45 p.m. Added on this winter term is circuit training on Mondays and Wednesdays at 6:45 p.m., where viewers can utilize equipment rented through Rec Where U Room. Don’t worry about missing a live session — all of their streams are posted on their IGTV page.

Campus Recreation also presented Run for the Dream on Jan. 18. Through Feb. 1, students are challenged to walk or run 54 miles in remembrance of the 54 miles Martin Luther King Jr. walked to Montgomery, Alabama. Any student who sends in a photo of their participation to @woucampusrecreation on Instagram or hammerlez@wou.edu will be entered into a raffle for a free T-shirt, and anyone who completes the 54 miles automatically gets a free T-shirt.

Virtual intramurals, in the form of esports, are also being hosted by Campus Recreation. Sign up on IMLeagues to participate in the NFL Playoff Pick’em, or join a “Super Smash Bros.” or “Call of Duty: Black Ops – Cold War” league.

Contact the author at avanderzanden19@mail.wou.edu

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