Care, Calm, and Movement

Mac Fit
Mac Fit is a 4-day program with a mix of workouts and information to keep students active and educated on self-health and wellness. Mondays and Wednesdays, workouts via Teambuildr software are scheduled. Tuesday focuses on an educational piece about nutrition, with guidance from our Registered Nutritionist. Thursdays will have rotating information about mental health, sleep, yoga, etc.

Weekly and Semester Rewards are planned! Participants will “check-in” via Teambuildr as they have in the past for Monday and Wednesday workouts, and at the end of the week names of participants checking in will be drawn and rewarded with a $25 gift card. At the end of the semester, participants logging at least two workouts per week through the semester, via Teambuildr, will be given a Mac Fit t-shirt.

Those interested should contact Scott Hintz at [email protected]

Recreational Activities sponsored by Athletics Department

Home Workouts from Mac Sports Performance on Instagram
Spring Movement Archives from Athletics

BIPOC Outdoors Twin Cities
This group was created for Twin Cities residents who self-identify as Black, Indigenous and/or People of Color who also work and/or recreate in the outdoors. This is an intentional space for us to network, collaborate, create, share opportunities/events/jobs, etc.  This group has a combination of folks who work for parks departments and environmental/outdoor related non-profit orgs as well as folks who work or study elsewhere.

Online Movement Options
Check out these Health Promotion approved at-home YouTube workouts! You can also check out this website that features free fitness classes, both live and pre-recorded, led by college students during COVID-19.

Movement Classes from the Hamre Center for Health & Wellness and the Athletic Department
Movement classes are a great way to stay active and take a break from homework. Research shows positive effects of exercise on mental health and wellness. Get more information about the classes here. Classes vary, but often include yoga, urban dance, strength training, yoga for anxiety management, and more.

Healthy Sleep
Good sleep is fundamental to college success. To learn more about how to get good sleep – restorative, consistent, and sufficient – check out the information here.

Practice Vulnerability
Take the How Are You Really? Challenge, co-sponsored by the Steve Fund, an organization dedicated to supporting the mental health and emotional well-being of students of Color.

College Mental Health Resources
ULifeline from the JED Foundation, is a comprehensive website for college students about mental health. It includes facts on mental health, wellness strategies, info on how to help a friend, resources for help, as well as a self-evaluator for 13 common mental health concerns.  Check it out.

HWC Wellness Groups Information

Writing – Words that Shine
This practice is based on the belief that the sacred speaks to us when we listen. First, set your intentions. Ask yourself: What do I need? What am I experiencing? Listen silently for divine direction. As you listen, ask yourself: What phrases are arising? You’re invited to write these words and phrases on small sheets of paper (index cards, back of receipts) and stick them in a notebook. Listen for words that shimmer when spoken or read.
Source: “Sacred Practices for resilience and resistance” from The Sanctuaries

Gratitude – Writing
This is a simple and popular practice. There are different ways to approach it but the basic practice is to write down 5 or 10 things everyday that you are grateful for. It usually works best first thing in the morning or at the end of the day. Be specific, if you are too general you will quickly be repeating yourself. Think in detail i.e. I’m grateful the hot water is working today, I’m grateful that I have shoes to wear, I’m grateful for thumbs. Not only do you develop an appreciation for all the things we are blessed by, it also lets you reflect on all the things that actually go into your day to day activities.

CRSL Sustaining Practices Guide Doc
Weyerhaeuser Memorial Chapel and CRSL Building Hours

Meditation Practices with Buddhist Chaplain Marc Anderson
Every Monday and Wednesday evening from 5-6PM, Marc will be hosting a one-hour meditation session for the Macalester Community, via zoom. The session includes seated meditation, walking meditation and some discussion. All are welcome!  If you would like to receive a calendar invitation to the Monday and/or Wednesday zoom session, please email [email protected].

Four-Square Breathing
Begin by finding a comfortable posture, either sitting or standing. Feel even points of contact with the ground, either through your feet, your tailbone, or your knees. Exhale to the count of four. At the bottom of your breath hold your lungs empty to the count of four. Inhale at the same four-count pace, count to four at the top of your breath before exhaling and beginning the cycle again. 

Begin by finding a comfortable posture, either sitting or standing. Feel even points of contact with the ground, either through your feet, your tailbone, or your knees. Exhale to the count of four. At the bottom of your breath hold your lungs empty to the count of four. Inhale at the same four-count pace, count to four at the top of your breath before exhaling and beginning the cycle again.

Calming Breath- Yogic 2:1 ratio
Sitting comfortably count the length of your natural inhalation and exhalation. Over several rounds of breathing, aim to work up to an exhale twice as long as your inhale. For example, you might do a four-count inhalation and an eight-count exhalation. Make sure to approach this breathing practice with mindful attention and patience, rather than forcing it to happen. Otherwise, it may induce stress rather than relaxing your system. During the extended exhale, visualize breathing out and releasing all of your stress and anxiety.

Weyerhaeuser Memorial Chapel and CRSL Building Hours
CRSL Sustaining Practices Guide Doc
Calm in COVID Meditation
Destress Monday
Tune in to live meditation with MNDFL in Instagram 
Spend some time on Mindful.org
Guided meditation from UCLA Health
Weekly mindfulness podcast from UCLA Live + Library