Mount Hood

Let’s get physical

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

Let’s get physical; cardiovascular health refers to the health of the heart and blood vessels. Its system circulates blood, oxygen and nutrients through the body. It’s important to maintain good cardiovascular health in order to prevent disease later in life. It also helps to improve energy levels and overall well-being. With our generation taking health and exercise seriously, it may feel like we have forgotten the importance of cardio while prioritizing strength training. 

There are many benefits of cardiovascular health, with the biggest being that it prevents heart disease and stroke. Unfortunately, heart disease is the leading cause of death worldwide, but it’s completely preventable with a healthy lifestyle. Focusing on cardiovascular health maintains a strong heart and clear arteries, which reduces the risk of heart attacks, strokes and hypertension. With preventing heart disease comes keeping one’s cholesterol and blood pressure in check. Plaque tends to build up in one’s arteries when they live a sedentary lifestyle. Taking a proactive approach to cardiovascular health can add years to one’s life. A second benefit is that it can boost energy and stamina. When a healthy heart is able to pump blood more efficiently, the muscles and organs get more oxygen and nutrients. When someone gets more oxygen and nutrients, they will feel more alert, active and energized throughout the day. 

When one focuses on their cardiovascular health, there are other personal benefits, such as enhanced brain function, increased quality of life and improved sleep. Working on our cardiovascular health reduces inflammation and stress on the heart, which in turn can lower the risk of certain illnesses, such as dementia and Alzheimer’s disease. With the improvement of one’s quality of life, those who tend to their cardiovascular health can reduce their anxiety and possibly alleviate some of the symptoms associated with depression. With regard to improving our sleep quality, poor cardiovascular health can directly lead to sleep disorders, such as sleep apnea and insomnia. Improving one’s cardiovascular health works to regulate sleep cycles and improve feelings of restfulness. 

As some may want to improve their cardiovascular health, it’s crucial to understand the detrimental effects of poor cardiovascular health. Ignoring this portion of our health can lead to serious, life altering consequences. When one is neglectful, it can lead to an increased risk of stroke, chronic fatigue, low energy levels, poor mental health, increased stress, blood clots and the possible risk of permanent disability. All of this can result in a weakened immune system and a shorter life expectancy. 

Understanding the impacts cardiovascular health has on our lives, there are many workouts that help to improve one’s cardiovascular health. Cardio exercises are also known as aerobic exercises, which help to strengthen one’s heart, improve circulation and boost overall endurance. Here’s a list of some of the most flexible and popular exercises one could try. 

Walking — This is typically seen as the first step in cardiovascular disease prevention. This low-impact, beginner friendly exercise helps to reduce stress and improve circulation. 

Jogging or running — This is what comes to mind when someone hears the word “cardio.” It is easily adjustable between participating outdoors or on the treadmill. Along with walking, these exercises improve one’s lung function, heart rate and endurance levels. 

Cycling — Strengthening leg muscles, this low-impact exercise is great for joint health. 

Swimming — This exercise works the whole body while also being easy on one’s joints. It is ideal for all fitness levels and is a great way to beat the heat in the coming months.

Dancing — This exercise is a fun and engaging way to get one’s heart pumping. It improves coordination and flexibility which can be done alone or in a group. 

High intensity interval training — This last workout consists of short bursts of intense exercise followed by rest. This means that one would burn more calories in less time, boosting metabolism.

Cardiovascular health is not just about avoiding disease — it’s about living one’s best life. A strong heart leads to more energy, better brain function, improved mood and a longer, healthier future. Taking small steps today can make a huge difference in one’s heart’s health over time.

Contact the author at howllifestyle@wou.edu

Coastal health benefits

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

About an hour away from Western is the Oregon coast. Its scenic beauty is a natural sanctuary that offers powerful benefits for the mind, body and soul. The combination of fresh air, ocean waves and natural surroundings can enhance one’s well-being, reduce stress and promote a healthier lifestyle. 

The coast provides many benefits, but boosting mental health is among the most important. Where the water meets land promotes mindfulness, which helps people disconnect from their responsibilities and daily pressures. Its rhythmic waves have a calming effect on the brain, reducing anxiety and stress. Spending time at the coast fosters a deeper connection to nature and encourages environmental awareness. As the protections on our natural environments are not as strong as they once were, it’s important to take time to enjoy the simpler things in life, and the coastal environment is reminiscent of a simpler yet fulfilling life. The open horizon and vast ocean give a sense of freedom and perspective, making problems seem more manageable. 

Another benefit of the coast is the improvement of physical health. Compared to walking on solid ground, walking or jogging on sand improves balance, strength and endurance due to the uneven terrain. Breathing in the salty air can clear the lungs, as it acts as a sort of natural decongestant, making it especially beneficial for those with asthma or other respiratory conditions. The coast also has activities like hiking and beach sports, making exercise feel more enjoyable rather than like a chore. 

Immune and health benefits are a third benefit of the coast. The ocean breeze contains negatively charged ions, which improve oxygen absorption, boosting one’s mood. Studies suggest that people who live near the coast report higher levels of life satisfaction and lower levels of stress. The coast is typically exposed to more sunlight, and sun exposure helps the body produce vitamin D, which is essential for strong bones, immune health and mood regulation. It also increases serotonin levels — a neurotransmitter that enhances mood and promotes feelings of happiness. Although the seawater is quite cold, it contains minerals like magnesium and iodine — promoting skin healing and circulation. 

Lastly, fresh seafood is especially important for one’s health. Seafood is packed with essential nutrients that support overall health, making it one of the healthiest choices available. Its lean protein keeps one fuller for longer and reduces cravings. It also promotes heart health by reducing the risk of heart disease. With seafood being rich in omega-3s — DHA and EPA — it improves memory, focus and cognitive function. This in turn can reduce the risk of some neurodegenerative diseases. For those who workout, omega-3s speed up muscle recovery after exercise. These nutrient powerhouses support brain health, heart function, immunity, skin and one’s overall well-being. 

Visiting the coast provides a natural escape that nurtures both the body and mind. In a world dominated by screens and schedules, the beach offers a digital detox and a chance to further one’s peace in a natural setting. Breathe in the salty air, let the waves wash away the stress and embrace the healing power of the ocean. 

Contact the author at howllifestyle@wou.edu

Western moves on

March 12, 2025

Written by: Quincy Bentley | Sports Editor

After six seasons, Western has officially announced the departure of men’s basketball head coach Wes Pifer and his accompanying staff, marking the end of a challenging era for the Wolves. This decision comes after a series of disappointing seasons, culminating in a two-year stretch where the team held a record of just 10-44, with three of those closely contested victories coming against NAIA or Division III opponents — teams that a Division II program like Western would typically be expected to defeat.
Wes Pifer took charge of the Western men’s basketball program at the start of the 2019-2020 season, bringing with him a wealth of experience from his previous coaching job at Division I Northern Arizona University. In his initial season with the Wolves, Pifer led the team to nine wins out of their first 11 games. This impressive start drove them to the No. 24 spot in the National Association of Basketball Coaches poll. A standout moment during this period was a decisive 16-point victory over then No. 6 ranked Dixie State, a team that has since transitioned to Division I competition.
Despite the initial success, the program’s performance began to decline in following seasons. Over the course of Pifer’s tenure, the Wolves compiled an overall record of 50-84, translating to a .373 win percentage. They also had an overall record of 32-58 in Great Northwest Athletic Conference — GNAC — play under Pifer’s leadership. As stated before, the past two seasons were particularly challenging, with the team recording a dismal 10-44 record.
Many factors contributed to the team’s decline during Pifer’s leadership. The 2023-2024 season was spoiled by numerous season-ending and in-season injuries, including those to key starters as well as potential stand-out players. Of the 14 active players in the 2023 season, three were sidelined with season-ending injuries early on, one left the team due to internal conflicts and others battled persistent injuries throughout the year. This significantly limited Western’s roster, leaving them with only seven healthy players available on some nights. These setbacks scattered overall team performance, ultimately leading to the Wolves missing the GNAC Championships after three consecutive appearances. Recruitment challenges also played a role in the program’s struggles. Maintaining a competitive edge in collegiate athletics relies on effective recruitment, and the Wolves faced difficulties honing in on top-tier talent at the center position coming into the 2024-25 season, impacting their ability to compete at a high level within the GNAC. The GNAC, known for its high-level competitiveness, contains several teams that perform at the best of their abilities on a nightly basis. The lack of a presence in the paint heightened competition, making it even more difficult for the Wolves to secure wins.
Beyond injuries and recruiting challenges, another issue that plagued the Wolves was their inability to close out games. Many of their losses were by narrow margins, with late-game execution proving to be a major weakness. This inability to finish games often frustrated players and fans alike, as the team, along with their coaching staff, struggled to maintain composure in critical moments. Though some of these struggles could be attributed to inexperience and a lack of depth, it became clear that a fresh approach was necessary to change the team’s trajectory.
The decision to part ways with Coach Pifer and his staff was not made lightly. Athletic Director Randi Lydum acknowledged Pifer’s passion and dedication to the program, but emphasized the imperative need for a new direction to restore the team’s competitiveness within the conference. “Coach Pifer is a dynamic and passionate leader. I am grateful for his commitment to our student-athletes and the men’s basketball program,” Lydum stated. “We wish Wes and his family the very best in the future.”
Coaching changes invariably affect student-athletes, both current team members and potential recruits. Current players may experience uncertainty regarding their roles and futures with the program, while new recruits might reconsider their commitments. The ability of Western’s athletic department to quickly hire a strong leader will be consequential in reducing these concerns.
With the search for a new head coach underway, the university is aiming to identify a leader who can rejuvenate the program and steer it back to its winning ways. It is likely that key qualities sought in the next coach will include a proven track record of success, strong recruiting capabilities and the ability to develop student-athletes both on and off the court. Finding a coach who can truly lead a team will be essential, as Western seeks to reestablish itself as a competitive force within the GNAC. The hiring process will be closely watched by alumni, fans and players who hope that the next chapter of Wolves basketball will be defined by progress rather than continued struggles.
The departure of head Coach Wes Pifer and his staff signifies a pivotal moment for Western’s men’s basketball program. The coming months will play a crucial role in shaping the future of the team, and with the right guidance, the Wolves have the potential to rise from the ashes and compete at the highest level within their division.

Contact the author at howlsports@wou.edu

Women’s history month

March 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Content warning: this article discusses violence against women

Women have always played a vital role in shaping the world. Despite often being overlooked in historical narratives, women’s contributions have been foundational in politics, culture, science and society. March marks the annual celebration of Women’s History Month and the continuation of defying limitations, overcoming adversity and transforming communities. As we remember the trailblazers who came before, the fight for equality continues.

In the first wave of feminism, women fought for the 19th Amendment — ensuring the right to vote — alongside the right to education, the right to own property and the right to be legally recognized as independent people instead of property. Although the first wave is mainly remembered for its fight to vote, this period in time encapsulated challenging societal norms and breaking free from rigid domestic spheres. It took time for women’s voices to finally be heard in meaningful ways, but it was crucial for gender equality. Some notable first wave activist women included Susan B. Anthony, Emmeline Pankhurst, Sojourner Truth, Margaret Sanger, Jeannette Rankin, Maria Stewart, Dr. Mabel Ping-Hua Lee and Frances E.W. Harper.

During the second wave of feminism, Title VII — which prohibits discrimination on the basis of sex in employment — and Title IX — which prohibits sex-based discrimination in education — were passed in the ‘60s and ‘70s. The National Organization of Women was created in 1966, aiming to make women’s participation possible in all aspects of American life and to gain all the rights enjoyed by men. During this time, women couldn’t open credit cards in their own names — separate from their husbands — until 1974. Many of the modern day stereotypes of feminists — anti-family, bra burners, butch, lesbians and man-haters  — come from the second wave. There were other protests and conversations regarding race, equal pay, abortion, birth control and other reproductive rights. Some influential women from the second wave included Betty Friedan, Gloria Steinem, Kate Millett and Jane Fonda.

The third wave of feminism focused on inclusion — which was what the previous waves struggled with — and recognizing that oppression can take many forms and will affect different people in different ways. During the ‘90s, society saw the rise of both “girly feminism,” or “lipstick feminism,” and “grrrl power.” This type focused on the belief that women can be feminists and still embrace their femininity. Grrrl power is also known as feminist punk bands that began in the PNW. This radical movement combined feminism, punk, music and politics, with the goal of challenging patriarchal standards. This wave focused on empowering women by acknowledging that, when one is free to choose their own path, their choice is a valid expression of one’s values and desires as a woman. Some important women during this time include Anita Hill, the Guerrilla Girls, Bikini Kill, Madonna, Queen Latifah, the American Girl dolls and Mary J. Blige.  

We are considered to be in the fourth wave of feminism. A consistent concern throughout the waves is access to reproductive healthcare. Some of the most notable events in the fourth wave include the 2004 March for Women’s Lives, the #MeToo movement — a way for young women of color to share their stories, specifically to promote the idea of “empowerment through empathy,” TIME’S UP organization — the take back the workplace protest — and “enough is enough,” where women insist upon a world where work is safe, fair and dignified for all kinds of people. The biggest protest happened Jan. 19, 2017: the Women’s March on Washington. This was the largest single day protest in U.S. history, with an estimated 3.3-5 million protesters nationwide. This march included many other issues — racial equity, immigration reform, reproductive rights, the environment and LGBTQ rights. Influential women and advocates are Madeleine Albright, Tarana Burke, Alyssa Milano, Kamala Harris and Alexandria Ocasio-Cortez. 

The fight for women’s rights and respect continues. A huge issue in society is widespread gender-based violence. According to the National Domestic Violence Hotline, 24 people per minute are victims of rape, physical violence or stalking, one in three women have experienced rape, physical violence and/or stalking and one in six college women have been sexually abused in a relationship.

There are other frightening statistics, but work is being done through education and legislation. The Violence Against Women Act provides housing protections for those who’ve experienced domestic violence, sexual assault or stalking to keep them safe and reduce the likelihood of experiencing homelessness.

There are many other problems, including a persistent gender pay gap, a lack of representation of women in leadership positions, limitations on reproductive rights, societal pressures around gender roles and equal access to education and healthcare — particularly in marginalized communities.

Here are some suggestions on how to participate in celebrating Women’s History Month:

Learn about notable women in history —

Read books — “The Radium Girls,” “I Am Malala,” “Feminism Is for Everybody,” “A Black Women’s History of the United States,” “Hidden Figures,” “She Persisted,” “The Joy Luck Club”

Movies — “Respect,” “Girlfriends,” “9 to 5,” “Thelma and Louise,” “A League of Their Own,” “Erin Brockovich,” “Brave,” “Promising Young Woman,” “The Eyes of Tammy Faye,” “The Color Purple,” “Frida,” “Mona Lisa Smile”

Support women-owned business — Donate to organizations that empower women and help support women in business.

Volunteer for women’s causes — Women’s shelters or organizations that focus on the empowerment of women and donate to women’s health organizations.

Celebrate women in your life — Personal celebrations can be as meaningful as public ones, like writing a letter or sending a card to women who’ve made a positive impact on one’s life, like family, friends, mentors or colleagues. Host a celebration or gathering with women who inspire you, such as lunch or coffee. Express appreciation for women in the workplace or community who are often behind the scenes.

Celebrating the intersectionality of women Supporting intersectional feminist organizations that advocate for causes such as the rights of women of color, LGBTQ+ women and disabled women; reading works by women from diverse backgrounds to better understand the unique challenges they face; listening to voices from marginalized communities and making sure that their stories are part of the conversation during Women’s History Month are all great steps.

At times it can be exhausting just being a woman. America Ferrera said it best, “It is literally impossible to be a woman. … We have to always be extraordinary, but somehow we’re always doing it wrong.” There are so many contradictory expectations for being a woman, which results in feeling overwhelmed and burnt out. In a world full of men, women just want to exist without being leered at, talked down to, cat-called, objectified, harassed, assaulted, raped, murdered.

Celebrating Women’s History Month is about more than just acknowledging the past — it’s about inspiring the present and future. As we continue to break down societal barriers, the stories of women serve as a powerful reminder of strength, resilience and the ongoing pursuit of equality. By reflecting on the progress made and acknowledging the work that’s yet to come, we can ensure that Women’s History Month has a lasting impact beyond just one month of recognition. Any student needing extra support or resources should check out the Abby’s House, Center for Equity & Gender Justice; The Student Health and Counseling Center and the Office of Diversity, Equity and Inclusion.

Contact the author at howllifestyle@wou.edu

Share your feedback

February 12, 2025

Written by: Daniella Dugan | Title III Coordinator

How do you honestly feel about being a student at Western? What would you change if you could? How has Western fallen short of your expectations? This is your chance to share what you honestly think about your experience at Western. The WOLF Student Experience Feedback form is Western’s first annual opportunity for students to give their anonymous feedback on all areas of student life. Academics, co-curriculars, on-campus dining, housing, employment, personal growth, sense of belonging and purpose — all of these topics and more are included. There is even an open comment section for you to talk about whatever specific issue you feel strongly about at the end of the form. The institution is eager to hear what is improving your experience, worth continued investment and what negatively impacts your overall satisfaction as a “Wolf.” 

The goal of the form is not only to give student voices a new platform to be heard, but to use this feedback to help make actionable change on campus. The responses collected will help guide revisions of programs, new services and student opportunities that you are asking for. There is often a large gap between the perceived needs of students and the actual needs of students — this is our chance to lessen that gap. While there may be efforts from your academic department to collect feedback and make improvements, this form is for the institution as a whole and aims to help guide high level decision making for various areas of the student experience, not just in academics. 

In addition to being part of the change you want to see, you’ll also be able to enter into a drawing for one of eight prizes, including two $100 Wolfstore gift cards. Depending on your campus involvement, you may be able to enter the drawing more than once. Once you make it to the end of the form, you’ll be led to a new page to collect your contact information and enter the drawing; this entry will not be linked to your form responses. If at any point in the form you have trouble answering or maybe don’t understand the question, just skip ahead. All sections are optional, so you can pick and choose what you want to respond to if you are short on time. 

The feedback form will be open during weeks seven through nine of winter term, Feb. 17 – March 9. It will not be open again until the 2025-26 year, so don’t miss your chance to inspire change at your campus.

Contact the author at dugand@mail.wou.edu

Salem speaks out

February 12, 2025

Written by: Hannah Field | Editor-in-Chief

At approximately noon Wednesday, Feb. 5, hundreds of protesters lined up on both sides of Center Street north of the Oregon State Capitol building in defiance of President Trump, the deportation of illegal immigrants, Project 2025, Palestine’s destruction and Elon Musk. Oregonians came together for the 50501 movement, calling for 50 protests in 50 states in one day.

Many boasted signs and flags in respect to a variety of issues surfacing in America. Various chants rose above car horns blasting from supporters driving past: “This is what democracy looks like,” “We’re not going back,” “Hey, hey, ho, ho, Elon Musk has got to go,” “Be loud, be clear, immigrants are welcome here” and “Free, free, free Palestine.”

“Today I’m here in solidarity with all working class people … we are facing — this has been an issue since forever — but right now, we’re at the precipice of some serious change,” said one protestor. “It’s important for people to show up, but there are people who are physically disabled who can’t be here, and I’m here representing my friends who can’t come out and be in the streets, but they’re also an integral part of our movement. We all matter.”

One woman — @theladyofportland on TikTok — was seen live streaming from atop her car, standing over the crowd. “I’m here to deport Musk and impeach Trump,” she said. “(I’m streaming because) I have a lot of followers. Because we’re at a protest, the biggest protest since Black Lives Matter — it’s even bigger than Portland’s (protest.)”

Multiple American flags flew, alongside various Pride flags and transgender flags. Some signs referenced educational concerns alongside reproductive rights.

According to the 50501 movement, more than 60 protests across 40 states have been arranged and turnout has amassed 72,000 participants nationwide.

Fourth-year Western student Desiree Hite, who attended the protest, stated, “Everybody matters. Everybody’s equal. Everybody deserves to live here and be here.”

Contact the author at howleditorinchief@mail.wou.edu

Swoon-worthy romances

February 12, 2025

Written by: Jaylin Emond-Hardin | Entertainment Editor

“Chestnut Springs” series by Elsie Silver — A five-book romance series, Silver’s books follow the Eaton family in their small town of Chestnut Springs, British Columbia. Whether looking for a cowboy, hockey or single-dad romance, this series has it all. If one is looking for a steamy romance with plenty of swoon-worthy moments, this series is geared in the right direction. If one is looking for more cowboy romance, check out Silver’s other series, “Rose Hill” and “Gold Rush Ranch.”

“This is How You Lose the Time War” by Amar El-Mohtar and Max Gladstone — All it took was one correspondence for two agents on opposite sides of a war to form an unlikely bond. One correspondence turned to many, transforming from taunting to flirting, then love. “This is How You Lose the Time War” is a sapphic novel that explores what it means to be soldiers on opposite sides of a war, and what will happen when that love brings them to choose each other over their empires. If one is looking for more sapphic romance, check out “The Priory of the Orange Tree” by Samantha Shannon. 

“Pride and Prejudice” by Jane Austen — A classic enemies-to-lovers story, Austen’s novel has been remade into different screen adaptations that leave readers and viewers wishing they were Elizabeth Bennet. Travel back in time to the Regency Era, where balls and stolen glances across the room were all the rage, and heroines would swoon into a hero’s arms at a moment’s notice. If one is looking for more regency romance with dark-haired love interests, also check out the “Bridgerton” book series by Julia Quinn. 

“Better Than the Movies” by Lynn Painter — A teen rom-com about rom-coms, “Better Than the Movies” is a young adult novel that will leave readers blushing. A constant daydreamer, Liz Buxbaum fell for Michael a long time ago, and now that he’s back in town, she will stop at nothing to get him to notice her. With the help of her next-door neighbor, Wes, she’s convinced Michael will notice her in time to ask her to prom, but Liz finds herself drawn more and more to Wes and their scheming goes on. Its sequel “Nothing Like the Movies” was recently released, continuing Liz and Wes’ story. 

“Outlander” series by Diana Gabaldon — A romance series set in the Highlands, British nurse Claire Randall is transported to 18th century Scotland, where she meets and falls in love with warrior Jamie Fraser. With nine of the ten planned books published and a series streaming on Apple TV, there is sure to be plenty of Jamie Fraser to go around. For more Scottish highlands romance, also check out “Rebellion” by Nora Roberts. 

Contact the author at howlentertainment@wou.edu