Push Pals

By Kat Masterson

We all have our own personal health and fitness goals, but sometimes, we need a little push. In a joint effort with Healthy Campus Initiatives and the Rec Center, a new program called “Push Pals” is being introduced to the Rowan student community. With a Push Pal, students can either bring their own pal that they have worked with in the past towards fitness goals, or come to meet a new fitness partner!

Push Pals can provide a sense of motivation that might not otherwise exist. 

To learn more about the program, come out to the Meet and Greet session at the Rec Center on March 27th at 3:30PM. At the Meet and Greet, you can meet other students that are equally interested in finding a new sense of accountability for their personal fitness and health and learn more about the way the program works. You can also check out the Facebook event page: here

Let’s keep those New Year’s Resolutions going strong!

ImageImage Source: http://www.openideo.com/open/well-work/concepting/health-competitions/



If You Run, You Are A Runner

Image Source: http://eat-spin-run-repeat.com/2013/03/18/the-eat-spin-run-repeat/
By: Dominique Klimek
If you go on jogs or runs, you are a runner. If you do not consider yourself a runner it isn’t because you aren’t, just stick with it longer. Running is such a self-rewarding sport. It is a competition with yourself, not another team or individuals, just you. Every run you go on, no matter how slow or how short, helps you in your journey to becoming a runner. Spring is here and the warm weather is coming! It’s the perfect time to begin.
When you first start out as a runner you feel as though you’re lungs could close up any minute. As you keep up with your runs each day gets easier and easier. You can feel your progression in your breathing. You’ll notice that you are no longer huffing and puffing. Maybe you have a running partner and you notice that you cans tart carrying a conversation as you run. 
A lot of people don’t view running as a fun exercise. It’s only because they have not hit their running groove yet. You need to find your stride and rhythm. Create a playlist of songs that work for you and your running tempo. Music can be the ultimate weapon in running. When “your” song comes on you’ll feel your legs moving faster and your arms pumping harder. Maybe you will even hit a runner’s high and feel as though you could run forever.
I think that everyone has a runner inside of them. The benefits include a healthy lifestyle and self-confidence. It helps you to become motivated and self-aware. Running becomes an outlet for stress, anger, sadness and joy. Below are some beginner running plans to help you along on your journey to becoming a runner. Remember, the first few runs are the hardest and then it only gets easier. Stick with it and set goals!
Beginner Running Plans:

Take Back The Night


“The Take Back The Night Foundation serves to create safe communities and respectful relationships through awareness events and initiatives. We seek to end sexual assault, domestic violence, dating violence, sexual abuse and all other forms of sexual violence.”

-Take Back The Night Foundation

          On April 9th at 6pm the Chamberlain Student Center patio will host Rowan’s third “Take Back The Night” event. Students will listen to key speakers and take a symbolic walk around Rowan’s campus. This walk will go through areas of the campus that tend to be “unsafe” for individuals to walk alone. The walk will symbolize how students should be able to feel safe no matter where they are on campus or what time of day or night it is. Kathleen Masterson will be leading the walk this year. There will be police escorts throughout the walk and glow-sticks for participants to carry along.

          “Take Back The Night” had its first event in 1976. “The first international Take Back The Night event occurred at The International Tribunal on Crimes against Women. The Tribunal took place March 4-8, 1976 in Brussels, Belgium. Over 2000 women, representing 40 countries, attended the event,” Take Back The Night Foundation. Katie Koestner, Board President of Take Back The Night, was the first date rape survivor to nationally speak out about it. She was only eighteen.  Katie was then on the cover of TIME magazine on June 3, 1991 and HBO teamed with her to make a documentary film on her story. “Subsequently, she has appeared on nearly 50 national television programs, spoken at more than 1500 college and school campuses and led over 400 Take Back The Night marches and rallies,” Take Back The Night Foundation.

          Remember, sexual assault and violence can happen to anyone. Rowan is welcoming all those who would like to participate to come out April 9th at 6pm to participate in Take Back The Night. Men and women of all ages are encouraged to come out and join the fight against sexual assault and violence.

The Take Back The Night Foundation wants to raise awareness and prevent all forms of sexual assault and violence. Center for Family Services will also be involved with this event. Their “Denim Day” campaign aims to prevent sexual violence locally. To get involved or make a donation go to: http://www.centerffs.org/get-involved/campaigns/denim-day-standspeakempower


Source for information about Take Back The Night: http://takebackthenight.org/about

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Yoga & Me

By: Kaitlyn CardonaImage

           As a lazy freshman who dreaded running and weight-lifting, I began looking for a suitable form of exercise. That’s how I came across the REC center’s yoga classes. The first class I attended was different from anything I had ever tried and quite challenging, but I was surprised to find out how relaxed I felt afterwards. Physically, I was sweaty and sore. But mentally, I felt calm, quiet, and relaxed, even though I was dealing with massive amounts of stress—but what college student isn’t dealing with stress? Not hooked right away, it took me a few classes to understand what yoga could do for me. Now, two and a half years later, I practice every chance I can. When I step on my mat, I instantly feel calm and relaxed (even if I have a 75 minute sweaty yoga class ahead of me). Throughout my practice I have gained the knowledge to use yoga as a wonderful stress reliever and a healthy lifestyle motivator. 

          A common misperception of yoga is that it requires immense amounts of flexibility and does little more for your body than simple stretching. Really, yoga is a physical, mental, and spiritual exercise that becomes a way of life. “Yoga is the journey of the self, through the self”- The Bhagavad Gita. Practicing yoga has helped me become mindful of my body, thoughts, and actions (on and off the mat). It has also helped me to become mindful and aware of what I am eating. Along with the listed positives, practicing yoga has improved my breathing significantly—I have been suffering from asthma since I was two. It also improved my posture, wellbeing, and has become my coping mechanism for stress.

          The grace of yoga comes from the unison of breath and movement, leading to an increase in mindfulness, a quiet mind, and an awakening in the unused areas of my body. I love the paradox yoga creates: feeling grounded while simultaneously lifted, pushing forward as I am pulling back. I like to apply this metaphor to my yogini (a female yoga practitioner) style of life as well. In yogi time two years is just the beginning. I still have a long journey ahead of me and much more to learn about yoga. But in this short amount of time, yoga has helped shape who I am and who I want to be. It challenges and changes me. My strength and flexibility increase day-to-day. Each time I step on the mat, I am a little bit stronger so I push myself that much further.

          Yoga can be practiced whenever you have time; it can be practiced at home, at a studio, in the Rec center, outside, or even in a car. Yoga has awakened me. “Yoga is a light, which once lit, will never dim. The better you practice, the brighter the flame.” – B.K.S. Lyengar.


Image Source:https://www.google.com/search?hl=en&q=yoga&bav=on.2,or.r_cp.r_qf.&bvm=bv.44158598,d.dmQ&biw=1280&bih=921&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&ei=kHpQUefsCaHf0QGlwYDgAg#imgrc=FMPDbZcbT3UOwM%3A%3BqB-DrbUD57x4DM%3Bhttp%253A%252F%252Fcrossfitwc.com%252Fwp-content%252Fuploads%252F2013%252F03%252Fyoga.jpg%3Bhttp%253A%252F%252Fcrossfitwc.com%252Fyoga-starting-3313%252F%3B3097%3B2065

It’s okay, you do not have to stress!

By: Chelsea Rodak

Every person in the world knows what stress feels like. Students deal have stress with tests, quizzes, papers, and especially with grades. I know I am always stressing with grades that sometimes I gave myself stress headaches. So I have a tips that help me de-stress.

A hot shower- When I am at home and I had a long day at school I take a hot shower and let the steam hit me. It actually does calm me down.

Music- Listen to your favorite song. It helps when you listen to you favorite song and start singing at the top of you lungs and dancing like no one is watching. (depending where you are).

Deep breathing- This is one of the best things to do. Take one deep breath through your nose and breath out through your mouth. Do this as many times as you need until you calm yourself down.

Put whatever you are stressing about down- Sometimes if you keep on doing the thing you are stressed out about like lets say a paper for school and you are staring at a computer screen, just walk away and come back to it. Do something you actually enjoy doing. For me it is writing quotes down. It calms me down when I see a quote that I like and I write it down.


These are just a few ways that help me not stress and I wanted to share them with everyone. I hope they help in any way.


Image Source: https://www.google.com/search?hl=en&q=stress&bav=on.2,or.r_cp.r_qf.&bvm=bv.44158598,d.dmQ&biw=1280&bih=921&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&ei=gnlQUbL-Daio0AGQ84DwDw#imgrc=ndWFMM800ZQHRM%3A%3B9tIoiirLrVtYyM%3Bhttp%253A%252F%252Fimg2.timeinc.net%252Fhealth%252Fimages%252Fcondition%252Fstress%252Fstress-management-300×200.jpg%3Bhttp%253A%252F%252Fwww.health.com%252Fhealth%252Fstress-management%252F%3B300%3B200

Planning to Party?! Party with a Plan!

By: Michelle Applegate

Almost everyone who has attended college has at least one wild story. Spending time away from your textbooks and out with your friends can be very beneficial to a student; however, it can also be very dangerous if it is not planned for accordingly. It is important to remember a few key tips when planning a night out on or around campus, especially if alcohol will be involved:

  1. Have a game plan! Know who you are meeting up with, where you are going, and how you are getting to your destination as well as getting back.
  2. Use a designated driver! If you or your friends are planning to drink, make sure you have a trustworthy designated driver (DD) before any of you ever touch a drink. It is important that everyone knows who their ride home is and that the person who has offered to drive is someone the group knows and trusts to not drink for that evening.
  3. Have a back-up ride! Sometimes even after choosing a DD for the evening, that friend may decide to have a drink or two. Alcohol severely impairs an individual’s ability to drive and no one should risk their life or the lives of others by allowing that person to drive. Having a back-up designated driver (this may be a parent, roommate, classmate, teammate, or even neighbor) that you feel you can come to in a bind is very important. It is better to spot that your DD is no longer capable of driving than to blindly trust their judgment after they have had a few drinks.
  4. Be aware! Pay attention to your surroundings. Parties often start small and secure but as the night continues, more and more students may arrive and the crowd can become too large and unsafe. The larger and wilder a party becomes, the more likely that things will get out of hand and dangerous. 
  5. Watch your drink! Do not set your drink down or let it out of your sight. Date rape drugs and other drugs that are easily slipped into a drink are no joke. Every year many college students are faced with this very concern. By paying attention to your drink this problem can be avoided.
  6. Use a buddy system! While you are watching your own drink, it is important to also keep an eye on your friends’. Two pairs of eyes (or even more!) are better than one at keeping you and your group safe. Monitoring how much your friends drink, who they are talking to, and where they are throughout the night are great ways to avoid trouble. A good rule of thumb is that the larger a party may become, the closer you and your friends should be. Leaving each other’s sides in a large party may separate you for the rest of the night, leaving you stranded without a ride or buddy system to watch your back, especially since it is nearly impossible to talk on the phone in a loud party atmosphere. 

These are just a few tips to keep you safe! So remember, when planning to party – party with a plan!



Photo Taken from: http://pinterest.com/pin/148548487680833286/

Switch It Up At The Gym

Going to the gym can be very tedious. If you don’t switch up your workouts often enough the gym will get very boring very fast. Luckily, there are a lot of ways to switch up your normal gym routine. 
     One way to way to switch it up at the gym is alternating between cardio workouts and strength training workouts. Dedicate some days solely to cardio exercises and dedicate the alternating days to strength training. Even when you’re switching up your routine by alternating your strength and cardio training, take it a step further. Don’t constantly use the treadmill. Switch over to a new machine like the bike or elliptical. By always changing your workout routine you’ll keep your body guessing and save yourself from boredom.
    Try out some of the classes that the Rec Center has to offer. It will be hard to get bored with the variety of classes offered at the rec. Not only will taking classes keep your workouts fun but you’ll also be sure to work your butt off.
     Another way to add change to your workout routine could be by taking it outside of the gym. With the warm weather approaching it will be a nice change to get outside for a walk or jog. This way you’re getting fresh air while getting in some exercise.
     Exercise should be fun and enjoyable. Keeping workouts new and fresh is one way to keep them enjoyable. It is important to try new things and discover what types of workouts are best for you.


photo taken from: http://www.fitsugar.com/Treadmill-Workouts-Beginner-Advanced-18625724