![“[Building nerf blasters] became this outlet of creativity for me that hasn't been matched by anything else. The process [of] making a build complete to your desire is such a painstakingly difficult process, but I've had to learn from [the skills needed from] soldering to proper painting. There's so many different options for everything, if you think about it, it exists. The best part is [that] if it doesn't exist, you can build it yourself," Ishaan Parate said.](https://harkeraquila.com/wp-content/uploads/2022/08/DSC_8149-900x604.jpg)
![“When I came into high school, I was ready to be a follower. But DECA was a game changer for me. It helped me overcome my fear of public speaking, and it's played such a major role in who I've become today. To be able to successfully lead a chapter of 150 students, an officer team and be one of the upperclassmen I once really admired is something I'm [really] proud of,” Anvitha Tummala ('21) said.](https://harkeraquila.com/wp-content/uploads/2021/07/Screen-Shot-2021-07-25-at-9.50.05-AM-900x594.png)
![“I think getting up in the morning and having a sense of purpose [is exciting]. I think without a certain amount of drive, life is kind of obsolete and mundane, and I think having that every single day is what makes each day unique and kind of makes life exciting,” Neymika Jain (12) said.](https://harkeraquila.com/wp-content/uploads/2017/06/Screen-Shot-2017-06-03-at-4.54.16-PM.png)
![“My slogan is ‘slow feet, don’t eat, and I’m hungry.’ You need to run fast to get where you are–you aren't going to get those championships if you aren't fast,” Angel Cervantes (12) said. “I want to do well in school on my tests and in track and win championships for my team. I live by that, [and] I can do that anywhere: in the classroom or on the field.”](https://harkeraquila.com/wp-content/uploads/2018/06/DSC5146-900x601.jpg)
![“[Volleyball has] taught me how to fall correctly, and another thing it taught is that you don’t have to be the best at something to be good at it. If you just hit the ball in a smart way, then it still scores points and you’re good at it. You could be a background player and still make a much bigger impact on the team than you would think,” Anya Gert (’20) said.](https://harkeraquila.com/wp-content/uploads/2020/06/AnnaGert_JinTuan_HoHPhotoEdited-600x900.jpeg)
![“I'm not nearly there yet, but [my confidence has] definitely been getting better since I was pretty shy and timid coming into Harker my freshman year. I know that there's a lot of people that are really confident in what they do, and I really admire them. Everyone's so driven and that has really pushed me to kind of try to find my own place in high school and be more confident,” Alyssa Huang (’20) said.](https://harkeraquila.com/wp-content/uploads/2020/06/AlyssaHuang_EmilyChen_HoHPhoto-900x749.jpeg)
Fitness Fridays #2
Before the pandemic, it was no problem for us to get some steps in — all we had to do was walk from one class to the next, from Dobbins to Shah. Nowadays, it’s fair to say that it’s been more challenging to stay active and avoid a sedentary lifestyle of sitting in a chair all day. Have no fear, “Fitness Friday” is here! Below, I compiled my second list of five bodyweight exercises that you can do to get up and get your blood pumping!
Exercise 1: High Knees
- How to perform the exercise: Stand in a normal stance (feet about shoulder width apart). Bring your right knee up to your chest, then bring your right leg back to the ground. Alternate and repeat.
- Recommended duration: Start at around 30 – 45 seconds and slowly increase the duration as you feel more comfortable with the exercise. Make sure to not overdo it.
- Benefits: High knees strengthen the core, hip flexors, and leg muscles.
- Tips: Land on and push off the ground with your forefeet.
Exercise 2: Lunges
- How to perform the exercise: Stand in a normal stance. Take a large step forward with your right leg, heel touching the ground first. Lower your body until your right quad is parallel to the floor (and your calf is perpendicular to the floor). Pushing off your right heel, bring yourself back to the starting position, then repeat with your left leg.
- Recommended number of repetitions: Work your way up to 3 sets of 10 lunges on each leg.
- Benefits: Lunges strengthen the lower body and core, while also Improving balance.
- Tips: If you’re looking to challenge yourself, carry weights while performing the exercise.
Exercise 3: Calf Raises
- How to perform the exercise: Stand with your feet shoulder width apart. Lift both your feet onto your toes, staying in this position for a couple seconds then dropping back down. Repeat.
- Recommended number of repetitions: Try starting at 3 sets of 10 reps. If you feel comfortable, start increasing the number of repetitions per set.
- Benefits: Calf raises strengthen the calves (shocker!), while also improving stability and balance.
- Tips: To make this exercise more challenging, carry weights in your hands.
Exercise 4: Flutter Kicks
- How to perform the exercise: Lie on your back on the floor. Bring both hands to the opposite shoulder (left on right shoulder, vice versa). Raise your legs about 4 – 5 inches off the ground and keep them straight. Raise one leg higher than the other. Alternate and repeat.
- Recommended duration: Start at around 20 – 30 seconds and slowly work your way up to 60 seconds or more.
- Benefits: Flutter kicks strengthen the abs and lower back and improve posture and endurance.
- Tips: Contract your abs while performing this exercise. Additionally, try raising your head a couple inches off the ground.
Exercise 5: Bicycle Crunches
- How to perform the exercise: Lie on your back and bend your knees while keeping your feet flat on the floor. Place your hands behind/on your head. Bring your knees up, with your shins parallel to the floor, as you lift your upper back slightly off the floor. As you straighten your left leg out from an angle, turn your upper body to the right, bringing your left elbow toward your right knee. Return back to the neutral position and switch legs. Repeat.
- Recommended duration: Start off at a duration you’re comfortable with. As you progress and the exercise becomes easier, increase the duration of this exercise, but don’t overexert yourself!
- Benefits: Bicycle crunches strengthen the core muscles and improve posture, coordination, and endurance.
- Tips: If you’re looking for a challenge, close your eyes – this will make this exercise even more difficult.
Kushal Shah (12) is a sports columnist and podcaster for Harker Aquila. This is his fourth year on staff, and he hopes to improve as a sports writer...
Muthu Panchanatham (12) is the opinion editor of Harker Aquila and The Winged Post, and this is his fourth year on staff. This year, he is excited to cover...
Vishnu Kannan (12) is the co-managing editor of Harker Aquila with a focus on sports. This is his fourth year on staff, and he hopes to continue telling...