Western Works out: Full Body Circuit

Written by: Michael Nguyen


This workout was designed for folks who want to hit multiple muscles quickly within a short amount of time. It incorporates muscle resistance training and cardio at the same time through body weight exercises to minimize the need for equipment. You can do this in your office or at home! Perfect for students and professionals with only about an hour window for exercise in the day. Repetition numbers are only a guideline, do what you can when you can! The main goal of this workout is to keep moving as much as possible within a short amount of time.

Each round is to be done superset style  (in succession no breaks) until the round is completed! A light stretch/warmup before the workout is recommended as well as a longer thorough stretch/cooldown afterwards.



  • Dips 10 reps (Use a lower bed/chair)
  • Push-ups 10 reps
  • Bicep planks 30 seconds-1 minute
  • Crunches 30 reps
  • Russian twists 20 reps
  • Leg raises 10 reps
  • Lunges 10 reps per leg
  • High Knees 30 seconds
  • Mountain Climbers 30 Seconds

Rest for 2-3 minutes. Keep moving around stretch or dance to keep blood flowing. Shorter rest periods result to more built in cardio throughout the workout!

Repeat circuit 2-3 more times depending on personal fitness levels and desire to sweat! Enjoy!


*DISCLAIMER – Consult a doctor or fitness professional before starting any new workout regimen*

Club Spotlight: Acts of Kindness Club

Creating compliment cards! Come by red square Wednesday from 11-2, where we’ll be passing them out. Hope to see you there! 🌷

A post shared by WWU Acts of Kindness Club (@wwuaokclub) on

Written By Emily Mueller

If you’re looking for a way to make the world a happier place, Western’s Acts of Kindness club could be the club for you.

The club’s goal is to perform small, simple acts of kindness around Western and in the community, and “make the world around us a lot kinder, and just kind of inspire that in others,” said Eva Waltz, a sophomore and co-president of the club. Waltz said that a lot people think that being nice to each other requires a big gesture and a lot of effort, but in reality, it’s the small things that matter the most.

The AOK club participates in a wide range of acts of kindness. Members at the first meeting on Oct. 5 had many suggestions, including a clothes drive, a food drive, giving out hot chocolate when it gets cold outside and working with the homeless community.

The presidency of the club set up a Take a Compliment, Leave a Compliment bucket at the Info Fair this year. People could take a compliment out of the bucket, then write a compliment on a sticky note and put it in the bucket to replace the one they had taken. 

“Some of them that were left over were so nice,” said Waltz. “And these people didn’t know who the compliments were going to but they felt like they were directed towards us. And it just was the best feeling ever and it brought me to tears. Because some of them were like, ‘you are worthy’, ‘you are enough.’”

It is hoped that a Take a Compliment, Leave a Compliment wall could be created in a prominent place on campus.

“And you don’t know that all those people are who you’re around every day at school,” added Brandi Colella, a sophomore who is vice president of the club.

The club meets in Miller Hall 239 every Thursday at 7 p.m. The presidency wants members to feel like they are making the decisions on all activities and that everyone is included.

“I think it’s important to know that we’re super inclusive,” said Madison Goodwin, a sophomore and co-president of the club. “Anybody who’s anybody can join. We just really want to do things for the good…make friends and help other people make friends and get to know each other. It’s just a really good community to join.”

The Acts of Kindness Club can be found at https://orgsync.com/82910/chapter


A look back at the week in sports

Written by Conner Celli

        Let’s first start with looking at how the college football teams in the state of Washington faired. The Washington State Cougars and Washington Huskies entered the weekend as top ten teams, but both suffered losses and fell out of the top ten.

        The Cougars were having a lot of success due to the play of Heisman candidate Luke Falk. Unfortunately, Falk may have had the worst game of his college career and the Cougars suffered a very disappointing loss to California by a score of 37-3. The Cougars still have a lot to play for this season with a the possibility of winning the conference and one loss will not put an end to their season, but a win could have potentially put them in the discussion for the College Football Playoff.

        The Huskies were looking to try and make it back to the college football playoff for the second year, but just like the Cougars they also suffered a loss. This loss hurts their chances, but don’t be surprised if they make noise at the end of the season. This years Apple Cup could very well determine who will play for the Pacific Twelve Conference title.

        The NFL certainly saw some surprises this past weekend, but the biggest of all was the injury to Aaron Rodgers. The Packers were going to be a favorite to play in the Super Bowl, but with the loss of Rodgers, I don’t see the Packers even making the playoffs now.

        The Seahawks had a bye this week, but the Rams continue to stay red hot. With the way both teams are playing their next matchup could very well decide who wins the division. The Cardinals also make a move by trading for running back Adrian Peterson. If Peterson can provide solid play for the rest of the season this division just got a lot more interesting. But it is still the Seahawks division to lose.

        The MLB playoffs are underway and four teams remain (New York Yankees, Houston Astros, Chicago Cubs and the Los Angeles Dodgers). Each series has been very close up to this point, but watch for a World Series matchup between the Cubs and Astros. Both of these teams are extremely talented on offense, which means there will surely be some exciting games. The key to that potential series will be who has the better pitching.

        The NBA season has just kicked off and there is already major news of Boston Celtics forward Gordon Hayward injuring his leg, which could put him out for the remainder of the season. Still, the Golden State Warriors are the team to beat, and it will tough for anyone to knock them from the top.


What’s Western Wearing

By: Logan Portteus


Name: Gabe Martinez

Year: Senior

Major: English with an emphasis in creative writing


Where do you primarily shop?

“I generally go to Value Village or any sort of thrift shop.  I’m pretty lucky because I find most of my clothes on the side of the street in boxes of discarded clothing.”

What is the importance of style to you?

“It’s a form of self expression.  Clothing for me has become a great outlet for my gender expression.  I try to make my own clothes as often as I can.”


Any advice on how people can find their own style?

“I’d say just find what makes you happy.  If that means just wearing a raggedy old t shirt, wear the raggedy old t shirt, it doesn’t really matter.  Personalizing your own clothing always feels very special, so if you find any kind of fabric at a fabric stores, just sew it on.  Even if it’s something you [originally] picked up from a department store.”

Playlist: What are Friends For?

By Heidi Go


Our lives are like a train. You will see many different people while you’re on the trip, but not everyone you meet can stay with you until the destination. Even though they get off the train at different stops, the time you spent with them will stay in your memory. So cherish every friendship you’ve had, and check out the playlist below to help you remember.


Western Cooks: Acorn Flour Cookies

By Rachael Buselmeier


Whenever fall hits, I get into a baking mood. Something about warm spices and being trapped inside by the rain just screams fall to me. As I was walking across campus deciding what to bake, I came across a box of acorns in Miller Hall. The white board next to them said they were great to cook with and free to take. Although I had never tasted an acorn, I do like a challenge almost as much as I like dessert.

On the Farmer’s Almanac website, I was able to find some instructions for making acorn flour. After reading them through, I realized I had gotten myself into a bit more work than intended. The whole process took about two hours, but the mindless labor was pretty relaxing.

To start, you’ll want to put all your acorns in a big pot of water. Once it is filled halfway, you’ll notice some acorns float to the top. These acorns are no good, so toss them out, you don’t want to make a bitter flour.

After they’ve been sorted, dry the acorns with a towel and get ready to start cracking. You can use a nutcracker, a hammer or any blunt force object of your choice to crack the acorns. I ended up using a pair of sewing scissors to do the job. Lay the acorns with the flat side down and strike the pointed end until a crack forms, then peel the remaining shell off and place the nut into your pot.

When you’ve filled the pot about a quarter of the way with the meat of the acorn, it’s time to begin removing the tannins from the acorns. Tannins are bitter in taste and can cause slight stomach irritation which is why acorns shouldn’t be eaten raw. One method is to let them soak in the fridge for a few days, making sure to change the water frequently, this is best for making flour. If you have less patience, you can boil them on the stove several times until the water turns clear. It’s important to change the water each time to ensure your flour won’t have a bitter taste.

After every bit of tannins was out of my acorns, I gave them a quick grind in the blender to form a meal. If you desire a true flour, you could blend for longer or use a food processor. I then spread the flour on a cookie sheet and baked it at 350 F for 10 minutes.

Finally, I had some beautiful acorn flour. The color was a rich, toasty brown and it had notes of maple in its smell. I decided to use the flour to make a simple cookie because I really wanted to taste the acorn flavor.


Acorn Flour Cookies


3 tablespoons flaxseed meal

2 cups acorn flour

1/4 flour of choice (white, almond, coconut, ect.)

1/2 cup sugar or sweetener of choice

2 teaspoons cinnamon

1/4 teaspoon salt

2 teaspoons vanilla extract

1/4 melted butter or vegan butter spread


  1. Start by putting the flaxseed meal in a glass with 8 tablespoons of water, this will form a vegan egg by the time you’ve measured all your other ingredients. It should have a thick, glutinous texture when it’s ready.
  2. Next, add all of the dry ingredients into a mixing bowl. Give it a stir and then add in the flaxseed meal, vanilla and melted butter.
  3. The dough can be put in the fridge to chill or popped into a 350 F oven for 10 minutes.

My final product was a chewy, nutty cookie. I sprinkled a little salt on top of my cookies before placing them in the oven, I thought it helped bring out the nuttiness in the acorns. While I might not make these cookies every week, it was well worth the hours spent to say I have finally eaten an acorn.


Bellingham Gems – Iron Rooster Bakery

By Kaeli Hearn


Bellingham is known for its charm and undeniable uniqueness. There seems to be too many places to explore and see. It has become my mission to try and explore the lesser known, hidden gems of Bellingham. My exploring led me to a bakery in the historic district of Fairhaven called Iron Rooster Bakery. This bakery is fairly new to the area, having opened in June of this year.

The bakery offers a variety of food and drink items. They sell items including cookies, croissants, danishes, cakes and muffins. The bakery even has gluten-free options. They offer a variety of drinks from lattes to americanos to iced teas. The bakery also serves a wide selection of non-dairy milks such as almond, coconut and even hemp milk.

After talking with Bailey, one of the baristas on duty, I learned that the bakery uses a special ganache to make their hot chocolate, which is served with homemade marshmallows. He also told me that they bake all of their pastry items fresh daily.  

The architecture of the building is beautiful. The bakery is surrounded by big windows that look upwards towards downtown Fairhaven. The interior is laid out with brick walls and strings of Christmas lights that create a very inviting aesthetic.

Iron Rooster Bakery is open 8 a.m. to 4 p.m., Tuesday through Sunday, and is closed on Mondays.

I loved this bakery because it is local, has a pleasant atmosphere and has some of the best coffee I’ve had during my time in Bellingham. (Not kidding, and I am a huge coffee snob.)

Everything is pretty decently priced and the employees are friendly and made great suggestions. If you want to explore a hidden gem of Bellingham this week, Iron Rooster is the place to go. I bet you will leave with a full stomach and a smile on your face.


Doctober at Pickford – “Rumble: The Indians Who Rocked The World”

By Monique Merrill


In 1958, radio stations temporarily banned Native American musician Link Wray’s song “Rumble” from airplay, worried that the unadulterated rock ‘n’ roll sound might be too much for listeners to handle. It is the only instrumental song ever to be banned, and that was just the beginning of its effect on the industry.

“Rumble: The Indians Who Rocked The World” is a documentary that fills in some of popular music’s history with Native American writers and performers. The documentary is named after the pioneering and controversial vocal-free song by Wray, which can be seen in this film as inspiration for many other musicians to pursue the field. “Rumble” deconstructs popular music to expose how significant a role Native American music has had on defining U.S. music across all genres.

A film like this is incredibly important, not only for the music industry’s acknowledgement of the role played by the Native American population, but also because it compiles histories of  artists.

The film is  a cross-genre look at the role Native American musicians play and have played in the music industry. Funk, rock, jazz, and blues are all represented in the film, and artists like Jimi Hendrix, Mildred Bailey, and Redbone, are discussed.

The film is paced well, spending time on notable native musicians’ backstories and the influence their work had on other artists. For all “Rumble” covers, and it covers an impressive amount of the popular music landscape, I’d say what it does best is examine the relationship artists have with their own heritage. The film does not shy away from any topic and thoughtfully introduces difficult matter.

It’s a rare blend in a documentary, being both light and enjoyable to watch while still presenting a hard truth. Historically, the U.S.’s relationship with native populations has involved attempts to erase Native cultures and force assimilation, as “Rumble” highlights.  “Rumble” steps forward, acknowledges this relationship and turns the lights on to show just how rooted, influential and important Native American music is to everything we know about popular music now.

If you’re interested in music at all, see this film. It’s playing at the Limelight Theater until Thursday, Oct. 19.

Books to Fall For

By Ray Garcia


“My Best Friend’s Exorcism” by Grady Hendrix

“By the power of Phil Collins, I rebuke you!”

Going with the spooky October mood, this peculiarly paranormal novel reminds us of the power of friendship while rattling readers to their core.

Abby and Gretchen are best friends in high school. From singing along to Madonna at sleepovers to drinking beer under the stars, these two take the reader through life as a teen in the 80s.

However, when the girls just want to have fun, everything changes on a drug-induced summer night that results in a demonic affair. Abby must keep her sanity if her friendship with a very possessed Gretchen is to withstand the ultimate test of good versus evil.

For me, the defining trait of Hendrix’s, “My Best Friend’s Exorcism” is its ability to torment the reader with its demented scenes while being able to maintain the fun, retro feel throughout the novel. If you’re a fan of classic teen horror films like I am, then this just might be the book for you.

“The Book of Joy” by Dalai Lama Tenzin Gyatso, Archbishop Desmond Tutu, and Douglas Abrams

“There’s a Tibetan saying: ‘Wherever you have friends, that’s your country, and wherever you receive love, that’s your home.”

At times, the arduous and stressful moments within our college careers become too much to bear. It may feel as if nothing is certain, and that remaining optimistic for the future is futile.

In spite of those challenging times in life, the Dalai Lama and Archbishop have come together to deliver their shared wisdom on joy, and how to achieve inner peace. The friendship between the two spiritual leaders warms the heart of the reader as they delve into what joy is, the obstacles one faces in the pursuit of joy and the eight pillars that can aid them in their journey.

This novel reads like a casual conversation, and with the seemingly endless knowledge that Gyatso and Tutu have to offer, it makes the read much more enjoyable. Throughout every page, there is pertinent information on how we can change in our daily life – whether it’s our perspective, attitude or reaction towards various situations and people around us. I promise, it doesn’t feel like a self-help book. It’s like getting long awaited advice from very good friends.

“You Get So Alone At Times That It Just Makes Sense” by Charles Bukowski

“I looked at the closed door and at the doorknob and strangely I didn’t feel alone.”

Amidst the hectic nature on a college campus, it’s not hard to feel alone. Even when you’re surrounded by family, friends, classmates, etc., sometimes you can’t help but feel lonely, and that’s okay.

Bukowski’s poetry displays the pain and suffering that comes with the trials of life. In his poem “rift,” he retells a tale where his dissociated state affects those around him, to the point where they leave, thus causing the reader to enter their own existential crisis. Similarly, Bukowski’s poem “escape,” explores the practice of accepting one’s need to escape from everyone and everything, and not taking responsibility for how others might interpret that.

Within each respected poem, he cuts deep into the parts of the human psyche that many of us choose to ignore. In facing our demons, Bukowski’s work allows us to embrace the sadness and loneliness, and to use those emotions as a drive to carry on.

“The Bastard of Istanbul” by Elif Shafak

“Either grant me the bliss of the ignorant or give me the strength to bear the knowledge.”

Soon enough we find a novel that not only educates, but empowers us as human beings. Shafak’s “The Bastard of Istanbul” tells a controversial story of breaking tradition (gender roles, religious/cultural ideals,) overcoming the past and supporting those you care about.

Armanoush is an Armenian-American who lives in San Francisco. Asya is Turkish, and she lives in Istanbul, Turkey. These two are cousins who meet for the first time when Armanoush secretly travels to Istanbul to uncover her Armenian roots. Throughout the visit, they find themselves discovering more about each other’s ethnic history while discovering a dark part of their family’s history that brings them closer together.

In this journey of self-discovery and individual empowerment, the novel asserts the power within the ability of choice, and translates that by providing strong and spirited womxn as our main characters. Shafak reminds us of how haunting our past can be, and warns of the dangers in cultural norms, but ultimately inspires her readers to embrace the struggle instead of cracking under pressure.

“Room” by Emma Donoghue

“The world is always changing brightness and hotness and soundness, I never know how it’s going to be the next minute.”

Sometimes, you feel trapped. Stuck between a rock and a hard place. However, it is up to you to decide if you’re going to fight for your chance to really live. In a comparable manner, Donoghue’s “Room” is a heart-breaking yet invigorating story of a mother and son struggling to survive as captives to the man who kidnapped them.

The story is told through the point of view of 5-year-old Jack. His mother was kidnapped as a teen, and has since been kept hostage in a room. After seven years in the room, his mother gave up on the outside world. And so, the two live on, depending on one another and waiting for their chance to escape, hoping for a life outside of the room.

This powerful novel emphasizes the idea that even when we feel alone or trapped, there is more out there than we know. Our world is what we perceive it to be, and with encouragement from those we depend on, we can escape from our own prisons and explore what the world has to offer.


Club Spotlight: Students for the Salish Sea

The club’s efforts include opposing salmon net pens // courtesy of Students for the Salish Sea

By Lea Hogdal

Students for The Salish Sea are fighting for its survival and protection, as a broad set of environmental issues continue to threaten it. The Salish Sea is a watershed that is divided between Canada and the U.S. While it is split between borders, it’s ecosystem is undivided and needs to be treated as such, members at the meeting said.

“We wanted to work towards creating a healthy Salish Sea; a healthy biological and cultural watershed,” Izzi Lavallee, a junior and one of the head members, said.

The club began just last fall and has been fast-moving ever since. In its first year the club raised $21,000 during various campaigns and has now helped expand the club to eight other universities that border the Salish Sea. Jane Werner, a senior at Western and another head member, says they wanted to get bases covered from all corners of the Salish Sea to protect it, and save it.

Their first benefit was the Lelu Island “Salmon is Life” fundraiser, which consisted of an organic and locally donated wild salmon dinner.  The event was a success, with a turnout of about 100 people.

It was, as Werner puts it, an “entry for who we are as students for the Salish Sea.” This event allowed them to get recognized by the community and is what ultimately sparked the growing Salish Sea club movement.

The club is currently moving forward on many projects, including bake sales, beach cleanups, documentary nights and a November fundraiser concert. This allows students the opportunity to volunteer in whatever capacity they can, whether that be taking part in bake sales or in campaigns such as the “no net pens” campaign, as pictured above.

The club is a welcoming and creative space for anyone who wants to make a difference in the environmental issues of their own community. Lavallee speaks to her own experiences in the group.

“I personally feel that we are doing this work to heal the Salish Sea watershed, not for our own egos, but for the future generations and the incredible creatures subject to human exploitation and destruction. [Creatures] who do not have a voice and have been marginalized into extinction.”

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