Category: Body

Trying to catch the slippery fish of sleep is like water through your fingers
Sleep is a slippery fish

Sleep is a slippery fish

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As I write it is nearly 3:00 am and I’ve already ruined the morning. Yesterday was hectic at work and involved a crushing deadline, a visit from regulatory surveyors, a giant Frappuccino, and a late-night chicken wing indiscretion while standing in front of the stove. By the time I went to bed I had to flush the day from my mind, so I wound up watching several episodes of Mad Men on the tiny screen of my phone, as not to wake the grizzly bear or our cub.

I dread 6:30, a blink away, when I have to get up, wearing the affect of the undead, to wake my kids and usher them toward the front door to go to school. I’m gonna look like crap and feel even worse. Unfortunately, this is a pattern for me: be tired, make bad choices, push limits, crash and burn, repeat.

I wish I didn’t feel the urge to nap as often. Or wake up so many mornings unrested. And of course this happens because I am chronically sleep deprived.

Here’s why:

  1.  I have an erratic work and sleep schedule with varying bedtimes and wake times
  2. My family almost always awakens me before I am ready to rise on my days off. On work days I have to use an alarm.
  3. I bedshare with a baby, and a dude that wears a cpap (and who snores loudly when he doesn’t)
  4. My best thinking hours, and the only quiet time I get, come after 10pm
  5. I am a ponderer, a writer, a binge-watcher and reader, and I have an aversion to strict routines. I hold sleep an arm’s length away, as something yucky that eats up my time for other things.
  6. Oh, how I love staying up late and hate getting up early. My go-to rhythm is to stay up until 2 am and sleep til 9 or so, if nothing constrains my time. Current life does not accommodate this, and I’m not sure it’s entirely natural or healthy anyway.
  7. I have never made sleep a priority. It falls somewhere on the rankings near cutting my toenails, or cleaning the grease trap under the barbecue.

Why should I give sleep the time of day?

I don’t particularly like sleeping. I wish I could be Edward from Twilight so I never have to sleep and could spy on people instead or play broody piano in the dark. The only reason I give in to snoozing is because my body and brain must shut down; I’m like the robot girl from Small Wonder who eventually and reluctantly must recharge in her cabinet.

Connection between sleep and health

Sleep may seem like a waste of time, but it is valuable for the obvious reasons, and also in ways popular science doesn’t yet have a firm grasp on. Many metabolic, immunologic, and neurologic functions become disturbed when healthy sleep patterns cannot take place. We see this contribute to common health problems in lots of ways.

Metabolism

Sleep is “rest and digest” time, and our gut works the night shift with its bacterial contractors. Without adequate sleep we may see:

Immunological

  • Inappropriate inflammation and possible autoimmune disease
  • Reduction in the ability to ward off infections.  You may get sick more often and get sicker when you do.

Neurological

  • Interrupted or missing sleep cycles delay or omit brain maintenance (your brain should be de-fragging nightly)
  • Mental fog, mood disorders, and memory impairment result from not enough brain downtime. Alzheimer’s risk increases as sleep length decreases.
  • Gut-brain connections go haywire when neurotransmitter production and regulation isn’t done while asleep.  Neurotransmitters that your brain depends on are made in your intestines.

Slowed tissue generation and repair

  • Inhibition of exercise and delay in injury healing
  • Full recovery after particularly stressful times takes longer
  • Organs malfunction and cells die faster
  • Pain and discomfort might increase

Imagine a battery with a current of energy running from it. One possible path of energy goes toward waking functions, like walking, mental alertness, and eating. A second path goes toward all the maintenance that must go on, like digestion, repairs, and the other things listed above. That current can’t go down both paths at the same time. A switch must be flipped to take us from action to maintenance, and then back again. I need to take back control of my switch. Or, more accurately, I need to surrender control back to the rhythms of nature, rather than my forced schedule.

The more I list the more I see how much sleep could be the key to increased health, and how much I’ve neglected by simply not making it a priority.

How can I get better rest?

Bringing personal baggage to bed with you can make you lose sleep.
Try not to bring your personal baggage and pervasive thoughts to bed with you. There’s just not enough room for it all.

Everyone has different reasons for not getting enough sleep, and each individual should be tailoring their sleep interventions to match their life and situation.  I can think of a bunch of different things I’m not doing consistently that might help me get better sleep.

  1. Wind down time. Leaving enough time before my sleep deadline to mentally decompress. Consider a new “ready for bed” time as a buffer. I think I need 30-60 minutes beforehand to transition.
  2. Darkness and coolness. Get rid of all artificial light a little before bedtime and keep the window cracked when weather allows, for breezes and fresh air.
  3. Exercise. Working out hard makes me sleep hard. As long as it’s not too hard, because this makes me want to nap hard at inappropriate times.
  4. Daytime light. At least 10 minutes of outdoor time in daylight whether I’m at work or home. (Preferably an hour or more in morning light, which is easier on my days off.) I need to take my breaks outdoors, or at least under the skylight or large window, when working inside all day.
  5. Reduce stress and stop bringing baggage to bed with me. Process stress before my sleep deadline. I can talk with my family or friends, journal, do yoga, or listen to guided meditation.
  6. Caffeine elimination. I don’t drink caffeine regularly, and it can affect my sleep. I should reserve it for my days off. Compounds in chocolate can have the same effect, so I need to rethink my choice of treats.
  7. Regular bedtime. Get more of a routine going. My bedtime can vary up to 4 hours. I think going to bed between 10 and 11 pm sounds reasonable.
  8. Fall in love with sleep again. (As if I ever did!) Or at least learn to live peacefully in an arranged marriage with sleep. I want us to tolerate each other with warm companionship and embrace complacent efficiency. This I have yet to really think about, but it probably has something to do with finding secondary wins in going to bed.
  9. Control what I eat and drink before bed. Salty or sugary things make me piss. If I’ve eaten poorly all day and stayed dehydrated, I get thirsty at the end of the day to catch up. This is no bueno. More than crying babies or snoring spouses, having to pee in the middle of sleep is the number one thing that makes me wake up before I’m ready.

This sleep struggle has been an ongoing thing and will not change overnight (pun intended). It involves modification of behaviors and a change in deep-seated beliefs. I act as though sleep is a slippery fish, so hard to catch because of it’s nature. But really, I’m the one repelling sleep, fighting it away and defying a natural function my body needs. Sleep should not be held at arm’s length, because even in arranged marriages there are duties to perform, if you catch my drift. 😉

long-butted pants exemplify the connection between deep-seated beliefs and health
My problems all stem from my deep-seated beliefs

For further reading (of long, nerdy science-y articles):

Sleep and autoimmune disease

Body clocks

Light and metabolism

Trees in Wall Street at Bryce Canyon Navajo Loop
Bryce Canyon Family Hike: Queen’s Garden to Navajo Trail

Bryce Canyon Family Hike: Queen’s Garden to Navajo Trail

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Bryce Canyon National Park in Utah is the smallest of the Big 5 parks, but it shouldn’t be overlooked. Made of orange rocks and hoodoos, it is spectacular and unique, with hikes for all abilities.  I took my kids (ages 1, 7, 8, 12, and 16) there and we all loved the views and the trek.  Queen’s Garden to Navajo Loop is a good choice for a Bryce Canyon family hike.

Family hike—Queen’s Garden

We headed to Queen’s Garden trail after hitting the park in the early morning, before the gates officially open. The parking lot at Sunrise Point had plenty of spots and it was a short walk the trail head. I did the hike carrying a baby in a backpack, and everyone else was carrying lots of water.

Hoodoos on Queen's Garden family hike

This portion of the hike was downhill, into the canyon, past hoodoos and a few trees.  The slope isn’t too steep thanks to switchbacks.  Queen’s Garden has some pretty hoodoo shapes, and there is one that’s supposed to look like a statue of Queen Victoria. (I could not see it. You should look at pics before going to help you find her silhouette.) The end of the trail leads to other trails—you can go deeper into the canyon on Peek-a-Boo, head toward Navajo Loop,  or come back out the way you came.

Sunrise behind a fin-like hoodoo at Bryce Canyon
Different times of day will yield different shadows and angles on the hoodoos.

Navajo Loop—Wall Street

I thought my 7 year-old was going to poop out halfway through the hike. Then we overheard people talking about earning a prize for taking selfies with benchmark medallions throughout the park. He was suddenly very interested in continuing, so when we finished Queen’s Garden we decided to come up the Navajo Trail.

Mom with baby in hiking backpack on the way to Navajo Loop
Carrying a 20-lb kid in a hiking backpack made the “moderate” hike a little more challenging, but it was doable. I was more afraid of having to carry a 7 year-old out (or having to leave him there!)

In warmer months you can take two different paths up Navajo. It is a loop trail on its own, but if you are coming from Queen’s Garden you will have to choose one side for the ascent up the amphitheater. There is a right-sided trail with notable formations, including Thor’s Hammer.  The trail on your left goes up a slot-style narrow spot called Wall Street. We chose to go up the Wall Street side and it was worth the steep climb.

The narrow portion is spectacular, with fir trees  growing from the ground, stretching up toward the canyon opening.

Trees in Wall Street at Bryce Canyon Navajo Loop

The ascent is filled with many switchbacks. And tourists stopping in front of you to take a thousand pictures. These pauses won’t make you mad if you are trying to catch your breath anyway, since it can be intense, especially if it’s hot.

Despite all the crowds, I only saw one other baby in a front pack. And not too many little kids. Preschool kids might get tired on this hike, and you do not want to carry a kid without a pack due to the incline. There are also some steep areas that could be a hazard for kids who can’t stay focused on the trail.

Switchbacks on the Navajo Loop ascent

Once you’ve made it up Wall Street you can take the Rim Trail from Sunset Point back to Sunrise Point. The total length is just under 3 miles and will take you a couple of hours.

My son ended up earning his “prize” for hiking the hoodoos, but the real rewards were the views and the memories!  This is a beautiful hike that we all would love to do again.  The best time to visit is May through October.

Queen’s Garden/Navajo Loop Tips:

  • Go early in the day to avoid the heaviest crowds and the hottest time of day
  • Look at a map or guide of the must-see points before hitting the trail
  • Use the restroom before you hike. If crowds are out there’s little privacy for trail peeing due to sparse vegetation and tight paths.
  • Although this hike isn’t terribly long, give yourself ample time for stopping to admire the beauty and to take pictures
  • If you want a shorter hike, you can do Queen’s Garden as an out-and-back, or do both sides of Navajo Loop on its own
  • The Navajo portion is steeper. Some people say to start with this and end with Queen’s Garden for less intense switch backs at the end. We chose to end with Navajo for the cool shade on ascent.  Apparently the Navajo switchbacks are more dangerous to hike down.

Bryce Canyon can be combined with other Utah nature trips. We also did Grand Staircase-Escalante and stayed near Kodachrome Basin State Park as part of a big RV road trip. I recommend checking out Willis Creek slot canyon, especially if you are hiking with little ones.

Queen’s Garden and Navajo Loop are great choices for a Bryce Canyon family hike that’s fun for everyone. If you take toddlers or preschool kids make sure to have a plan for corralling them on steep areas, and be prepared to carry them!

big window in Navajo Loop trail

Carrying pumpkins through the patch is great exercise
Exercise through the seasons: Fall

Exercise through the seasons: Fall

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Second to New Years, the start of fall seems like the best time to make changes. Autumn is the beginning of my family’s fiscal year of sorts. Each advancing grade in school is a milestone crossed for the kids, with new routines to go along. There is back-to-school madness, a need for a warmer wardrobe, cooler temps, and evolving priorities. Like the eventual shift in the color of the leaves, we morph into fall people who do fall things.

One thing everyone should be doing is staying active. Adding fall exercise ideas into those new routines can ensure that movement continues, through the busyness of work and school, and into the holidays.  Just because the weather is getting colder doesn’t mean you can’t exercise, and in fact it may be easier to do it now than in summer. Autumn is primo time to enjoy the outdoors. The cool air in the morning is divine, and no matter if it’s sunny, misty, raining, or even snowing, there is a richness to the world that I don’t want to miss by staying in.  You can fit movement into your everyday, like walking the kids to school or biking to work, or make it the centerpiece of your weekend, in a long hike or excursion.

The colors of fall turn the neighborhood you've been looking at all year into something special, so your same old run is renewed.
Going on a neighborhood run in fall is like sleeping with the same old partner, only they’re wearing a jazzy wig. It feels like you are doing something for the first time because everything looks different, more vibrant…and maybe orange, if you are into that.

Fall color

I can’t get enough of the color bursts of leaves. If I’m running, walking, hiking, or biking I am always enchanted by the change of scenery in the same places I’ve been to all year.  This season is made for targeted walks to see your favorite trees, or a forest filled with crayon colors.

There is a kick-ass bridge a few towns over with  gorgeous leaves to see. It is a great place to do an afternoon walk as the ground gets deeper with nature’s confetti.  I also want to check out the Hoyt Arboretum and try a hike with the kids, to see a few certain species of trees that are especially brilliant.  Whether or not it follows the purist’s version, I like to combine a little exercise with my tree bathing.

The tree in my own backyard turns rainbow in the fall. Perfect inspiration to be out working in my yard.
The camera cannot do justice to this favorite tree, in my own backyard, that becomes a rainbow in fall. It has leaves in red, purple, orange, yellow, and green at once. Neighbors from across the way have gushed when they realize this tree is in my backyard, since they can see the colors from their windows and love it every time it changes.  I think it’s an ash tree.

Put your yard and summer to bed

Speaking of leaves: raking these yourself can be an intense but rewarding practice.  The leaves from the rainbow tree eventually must fall, but make great mulch for garden boxes and flower beds.  I always work up a sweat and my kids have a blast jumping into the leaf piles.

Sometimes it takes me awhile, but eventually I do find the motivation to put my garden to bed. Doing yard or garden cleanup, pruning, mowing, and mulching are good workouts and make you feel like you are being productive. Putting away the kiddy pool, outdoor chairs, and other warm weather paraphernalia is bittersweet: I already miss the long, sunny days, but I’m also looking forward to snuggling into the fall.

Harvest, Halloween, and Thanksgiving fun

Corn mazes, haunted houses, and other fall activities provide a chance to walk

The family tradition of going to the pumpkin patch sets us up for a day of walking outside, usually when a blue-skied sunny day hits. We have many options for picking pumpkins PLUS hayrides, hay mazes, pumpkin shooting, and other crazy pumpkin antics.  Carrying your own pumpkin across the uneven ground of a pumpkin patch is quite the workout.

There are also huge corn mazes, like this one at The Pumpkin Patch on Sauvie Island. Getting lost isn’t all bad, since the more you suck at mazes the longer the walk you get. So feel good about it.

Halloween has trick-or-treating, of course. But there are other ways to get a walk or run done. Try a haunted house or a costume run, such as Run Like Hell . You can even combine runner’s diarrhea with a fright-induced bowel release during a haunted corn maze or zombie run. I found 3 zombie runs this year near me—I like the idea of running as a zombie, but I don’t think I’d be fast enough to scare anyone!

This turkey is trotting along, getting his exercise this fall.

Thanksgiving time has its own races, like the Turkey Trot, or the vegan-friendly Tofurkey Trot (no relation to the aforementioned “trots”).

Some families I know have a football Thanksgiving tradition. Watching TV games are fun and everything, but playing for real, with your family in the mud, is more entertaining. If you aren’t down to get dirty you can always toss the pigskin around in the alleyway, or in the cul-de-sac like we do!

Sporting events

Attending sporting events in the fall is an opportunity for fitness, even if you aren’t the one taking tackles. We attend various college, high school, middle school, and elementary games, depending on which kid is playing what and how our schedule is. It’s a chance to be outside, and sitting in the stands isn’t the only thing you can do.  I try to offset sitting time with active time, and little pockets of waiting can be used for exercise.

We always park a long walk from Autzen Stadium when we see the Ducks play. A fun walk for people-watching.

When we watch Ducks football we have to park quite a long way from Autzen Stadium, which is fine because the trek is always interesting for people-watching.

One autumn I had 4 kids playing football for the season. That required a lot of practices, jamborees, and games. I’ve walked the track at various schools in the region before games and after (and sometimes during, to calm a fussy baby).  I also run the perimeter of the school during practices, and once in awhile I will do a stairs workout on the bleachers.

Walking the track with a stroller at my son's football game. Walking or running during your kids' sporting events is an easy exercise idea.
It’s easy to fit in 45 min hour of walking as I wait for weigh-ins at my 13 year-old’s game. Add in half time and I’ve got a full hour.

For those who want to be on the other side of the game, there are leagues for adult soccer, dodgeball, and other things with balls.  I observed a big community soccer game at the turf field nearby this morning. People of all ages were out there sweating together, and they looked like they were having fun.  Get out and grab some balls, people! It’s fall!

Sign to warn of balls that might hit you at sporting events
I caught this sign at our Varsity away game on Friday night. They get serious about their balls. Enter at your own risk, for sure.

Whether or not you are getting scared, carrying a pumpkin, having diarrhea, or grabbing some balls at the game, there are endless reasons to enjoy yourself while getting a little exercise in.  Activity can be a side dish to your day or the main course, but the important thing is that it happens at all. Let the colors of fall move you while you move, until the exciting wig of autumn must come off, and everything goes back to normal again.

The colors of fall are like an orange wig that must eventually come off

Hiking Willis Creek in Grand Staircase-Escalante with kids and a toddler
Hiking Willis Creek with kids and a toddler

Hiking Willis Creek with kids and a toddler

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Slot canyons are fun for almost anyone. If you have kids of various abilities and ages, the right place is important so that everyone can stay sane during a hike. Willis Creek, just outside Kodachrome State Park in southern Utah, is a great choice. This hike is within the Grand Staircase-Escalante National Monument. The Hubs and I enjoyed this lovely slot canyon with 5 of our kids, ranging in age from 18 months to 16 years. There was something in it for everyone.

Slot canyon walls with thin strata

Hiking Willis Creek with kids and a toddler

The pros:

• This is an easy hike with an even grade and quick access to the slot. We hiked just past the narrows and turned back (about 3 miles round trip). You can make it longer or shorter as you wish. Others who did the whole 4+ miles out and back said the narrows are the best part.

• Beautiful, sculpted canyon walls with thin strata start close to the trailhead and increase in height as you go. Colors change with the light. Wonderful photos are almost guaranteed.

• Shade within the slots provides a bit of relief on hot days

• A cool little creek runs throughout the narrows that you can jump over (a million times)

• Easy rock scrambling (which is optional) and a small waterfall are accessibly fun.  The canyon walls get close together, within a few feet apart, but easily accommodate baby carriers or backpacks.

• Unlike many popular hikes nearby, this one is uncrowded and free of charge

The cons:

• Depending on the condition of the dirt road, driving to the trailhead can be tricky (especially for smaller cars). Deep sand, steep grades, washboarding, and tight curves along cliff sides can be nerve-wracking. The road may be impassable if rain has fallen.

• There are rattle snakes here, just like most places in the region

• Your feet will probably get wet, as some spots on the trail are the width of the creek’s path

• This remote location is not near services, ready-to-drink water, or toilets. Don’t even think about cell service.

• Slot canyons can fill during flash floods. Be aware of the weather, since water can rush in quickly and deeply. Check with the Grand Staircase-Escalante visitor center in Cannonville if you need assistance with determining safety.

Hiking Willis Creek with kids and a toddler

A hike for everyone

The baby/toddler

I carried my big ol’ baby (18 months old) in a front pack most of the time. I have a hiking backpack but wanted to change it up after my shoulders got sore over days of use. He was content most of the time looking at the rocks and cliffs, listening for water, and being carried around. (How lazy can babies be?) Part of the way through we gave him a stick to carry, which kept him occupied, even as he poked people in the face with it.

We gave him a chance to get out of the pack a couple of times. He was very interested in toddling around and touching the creek. I stopped to feed him in the shade while sitting on a rock and everything went pretty smoothly. The rocks provide natural benches, and the canyon walls are like beautiful baby gates on 2 sides.

Cool waterfall in the Willis Creek slot canyon
There is a cool little waterfall that you have to walk around. The left side of the trail takes you on rocks along the top. The right side of the trail takes you down on an easy path to the bottom.

The younger kids

The 7-year-old had some whiny moments, but overall he enjoyed the hike. He and my 8-year-old daughter loved seeing lizards and birds and were awed by their first slot canyon experience. There were a few chances to do some minor rock scrambling on the side, which was fun, especially at the waterfall and within the slots.

We did have to take a few stops for water and snacks, since we were just near lunch time and due for a meal. By the end no one wanted to carry their water bottles or packs, and The Hubs ended up carrying it all, which is only fair since I had to schlep the baby.

Rock scrambling is optional at Willis Creek in Utah
There are chances to climb on rocks, but you don’t have to in order to get through the slot canyon.

The older kids

The 12-year-old liked the (tiny) element of danger in climbing up on top of rocks and looking down. He was usually the first walking ahead, checking things out. He did not like the spooky rattlesnake that hissed and shook its tail at him. (Itty bitty lizard darts across path and scares boy. Boy falls and screams. High-pitched wail scares rattlesnake. Boy gets really quiet for the rest of the hike.)

My 16-year-old isn’t that into hiking, but there were ample photo ops and plenty to look at. (No cell service can be a good thing once in awhile.) He didn’t have much to complain about, which means he didn’t hate it and maybe enjoyed it?

Me: Did you like the hike?

Him:  🤷🏽‍♂️

Me: What was your favorite part?

Him:  🤷🏽‍♂️

The parents

This trail was easy to watch the kids on. It wasn’t too crowded and there weren’t many places that were scary with steep trail edges. If the baby was out of the pack for longer, to wander in the wider areas, it might have gotten stressful.

I wore hiking boots and started out trying to avoid getting my feet wet by jumping over the creek and balancing on rocks. By the end of the hike I had given up and just walked though the water, which was only 1-2” deep. Both boots were soaked by the end.

View from the drive down Skutumpah Road
The dr-dr-drive down from the hike was better-r-r-r than the drive up, but washboarding on the road made it a little slow.

Honestly, the drive up was the hardest part. Our tires spun out in the uphill sand before we turned on the 4 wheel drive. Although the hike isn’t super long, you must factor time for the drive into your itinerary. We were staying in Cannonville, the closest town to the trailhead. It’s only a 6-mile drive along the dirt road, but it took us between 30-40 minutes, even with an SUV, especially because of washboarding on the flat spots.

The Hubs and I had a great time viewing the high golden walls, watching the kids have fun, and taking pictures. I’d do this hike again, but would probably go earlier in the day next time if it’s summer. I had heard the shade makes it a good choice for a hot day, but it was still very sweaty by the end (we got finished a little after noon). We were kinda done after a couple of hours in the upper 90s heat, and didn’t feel like doing anymore walking carrying all the stuff (or kids). We had planned to see Kodachrome State Park afterwards, but didn’t have the oomph.

Willis Creek is simply gorge-ous (pun intended). It looks different when you go in versus when you walk out—the colors can be golden, black, orange, or gray depending on the light. The shapes also shift as the shadows lengthen. I think this canyon can offer many versions of its beauty.

Willis Creek slot canyon's walls change color with the light
In this version of beauty there is a part of the rock that looks kind of like a hairy butt. Like I said, gorgeous.

Tips for hiking Willis Creek with kids

  • Bring lots of water and something to snack on
  • Letting toddlers and preschoolers explore in the narrows section is the easiest and safest, in contrast to the more open areas
  • Warn kids to watch out for snakes under rocky overhangs
  • Consider an umbrella or parasol for shade between sections of narrows. This works for babies or toddlers in a front pack or backpack, or small kids walking on their own.
  • Your feet will get wet, so make sure to bring a second pair of shoes if you have plans afterward, or use water sandals.
  • Use the right-sided trail when you hear the waterfall after the first section of narrows–if you want to avoid the high rocks on the left
  • There are 3 sections of narrows. If you want to turn around after the best scenery, do so when you see a dry creek canyon cross Willis Creek, with a dead-end to the left.
  • Don’t miss the first waterfall (like we did) at the very beginning, close to the road near the parking lot. You can scramble down to it, or you can walk up the creek bed once the trail meets the water. When approaching the trailhead the little falls are on the right.
  • There are no bathrooms, so find places to “go” judiciously. You may see worse from the horses that travel through.
  • Be prepared for your butt to tighten on the drive up Skutumpah Road—4-wheel drive isn’t mandatory, but I personally would not make the drive in a small car. Most sources claim the road is almost always smooth in the dry season. It totally wasn’t on the day I went in early summer. Again, chat with the visitor center experts if you want help determining if your vehicle and the conditions will allow for safety.

I hope you will take a chance on Willis Creek like we did. It’s a little off the beaten path, but if you are looking for an easy, family-friendly slot canyon, this one’s a winner!

Little lizards in Willis Creek
Little lizards are probably working with rattle snakes to scare you into falling. Be careful of these A-holes. They cannot be trusted.
Pelicans don't mind the effort and heat of flying in the sun.
Exercise through the seasons: Summer

Exercise through the seasons: Summer

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Summer is like a battery for charging the rest of your exercise year. The long days and ample sunshine make spending time outside a no-brainer, and you get more out of your waking hours. The motivation and habits that come from the action of summer can be stretched into the months that follow.

Benefits

No matter your activity of choice, the summer has a lot to offer.

  • Accessibility. Areas that were covered in snow or mud during the winter and spring might now be available. Trails, parks, outdoor pools, and natural areas are open for business.
  • Togetherness. An upswing in community events bring people together to move and enjoy the weather. People are taking vacations from work, and the kids are out of school.
  • Long days of productivity. There is literally more time (in daylight, that is) to exercise.  Everyone seems to be outside and getting things done. And you should too.
  • Freedom of movement. Wearing less clothing makes it easier to exercise and sweat with abandon.

Summer workarounds

With the bounty of daylight comes higher temperatures, which can make exercise seem harder. I have been caught more than once trespassing into someone’s yard to feel the spray from a sprinkler during a run. In order to avoid over-heating, you can incorporate  these workarounds:

  1. Timing your activity for earlier or later in the day, when temps are cooler
  2. Finding shade
  3. Being in, on, or near, water
  4. Staying hydrated to mitigate the effects of heat
  5. Finding fun, creative ways to stay cool

Summer Exercise Ideas

Walking, running, and hiking

Sunrise and sunset hikes

Seeing the sun rise or set is like magic, and it can be experienced twice a day! Find a viewpoint that inspires you and trek there. You can pack a breakfast, dinner, or a fancy box of wine and make a picnic.

Sunrise hike in the Elkhorn Mountains of Eastern Oregon
This hike in the Elkhorn Mountains of Eastern Oregon was just after sunrise. The sun was there, but not yet scalding us. The silence was amazing. It felt a little too early for boxed wine, however.

Walking near water

The temperature-controlling effects of water makes some locations less hot in summer.  Find areas to walk near rivers, lakes, streams, wetlands, or the ocean. You will be blessed with cooler air, and possibly wind.

Walking near water, like on the beach at sunset, can make summer walks less hot and sticky
Here I am on a sunset walk with my son in San Diego. This walk combined the cooling effect of the water, the breeze, and the sunset.

Made in the shade

When the heat of summer hits I find it most comfortable to run in the morning under the shade of trees. Finding nearby forest is easy in the Pacific Northwest. If your area is less abundant, try to find neighborhoods or roads lined with mature trees, tall buildings, or fences. If you strategize based on the position of the sun you can plan a run that is mostly shaded.

Don’t be embarrassed to use a parasol. I pack a small light-colored umbrella with me that can be used rain or shine on long walks or hikes. It has come in very handy when hiking with a sleeping baby in a backpack.

Water fun

Swimming in the pool is a no-brainer for cooling off while getting exercise during the summer.

If being near water helps you cool down, being IN water is even better! Swimming and other water sports are made for summer.  Whether you are swimming laps at the pool, canoeing on the lake, or surfing at the coast, water workouts can be whole-body experiences that use muscles you’ve never heard of. There are lots of ways to enjoy the water:

Mt Hood’s Trillium Lake is a great place for beginners to kayak or canoe

  • Most parks and rec departments have public swimming pool sessions for a nominal fee. Some high school pools are open to the public during summer.  Don’t forget your apartment or HOA pools, or those at the gym you might belong to. Even doggy paddling burns mega calories.  Be nice to friends and enemies alike—it won’t matter which they are if they have a pool to share.
  • Kayaking, paddle boarding, and canoeing are  good ways to get “rower’s arms”, and are available for all abilities. Here in Portland there are classes on the Willamette River.  I love tagging along with friends who own kayaks, to paddle amongst the lily pads of Mt. Hood’s Trillium Lake.
  • Doing activities near the water gives you the option to get in and take a dip to cool off.  One of my favorite things is a challenging run or hike that ends in a crisp deluge. In my younger years I spent many hot afternoons ambling up rock cliffs to jump off into the cold river.
Waterfall hiking can help keep it cool during summer hikes.
Here is a much tamer scene from a waterfall hike in the Columbia River Gorge. The spray felt invigorating in the heat of July

Move to eat

Humans are social eaters who survived on hunting and gathering until the recent past. We still get satisfaction from participating in the work it takes to get fed, and food is instinctively bound to exercise. When you are trying to live a healthy lifestyle it may sound counter-intuitive to link exercise with eating, but our existence once depended on it. We feel satisfied when we put effort into finding and creating our meals, and then sharing them with others.  Summer brings harvest and communal food activities. It is the perfect time to use our strength to provide for ourselves and our loved ones in the most basic ways.

Food gathering

Oregon strawberries are worth the exercise of gardening, picking, or walking for.
Oregon strawberries are the bomb-diggity, whether you grow, pick, or buy them at a local market. The tastier varieties are fragile, and don’t store or transport well, so they usually aren’t found on grocery store shelves. They are worth walking, stooping, and bending over for!

I have spent many meditative hours in the fields picking blueberries. It was once my job, since my small hands and impoverished life made it a perfect match. Nowadays I can say food gathering is a choice—and that I love selecting fresh peaches, berries, or apples to take home to my family.  The repetitive motions involved can clear your head and give your muscles a challenge.

If you are lucky enough to have your own garden space, you can do this steps from your door. Tending your garden is physical and brings you the freshest, most nutritious food you can find.

Farmers markets

The parking situation always sucks at our local farmers markets, but that’s ok.  I park away from the crazy zone and enjoy the walk, or I amble all the way there from my house (3-4 miles to the nearest one). Bringing a wagon, stroller, or backpack keeps the food and wares from getting withered or melted on the way back.

While at the market, my family and I enjoy strolling booth to booth and listening to live music. We always run into people we know. It is a familiar and comfortable place, and the food is top-quality, local, and inspiring. Some of our nearby markets also have water fountains for the kids to cool off in.

Destination tastings

Every place has its “best of” regional foods that you can incorporate into an active day of movement and experiences.  A quick internet search can give you a map of places you want to sample, and you can make a day of walking to them.

Walking to and from food carts and other eating destinations just might count as summer exercise.

My own Portland area boasts so many ways to do destination eating. From food carts to food tours, there are endless excuses to eat incredible things outdoors (as if you needed one). Brewery and wine tours attract people from everywhere, and are opportunities to walk and socialize, along with tasting the latest offerings. There are hiking and biking excursions with a vineyard focus. Some people like to burn off their beer calories with a brew cycle tour. It might be a great way to entertain out-of-town summer house guests (or piss them off, depending).

Attend a race or community event

Summer is peak season for sports and fitness events. There are races, friendly competitions, and fitness camps. To find an activity of interest near you, try a site like active.com, which lets you search for upcoming events in your area.  My city holds open track meets on Wednesdays during July and August for anyone who over 5 years old who wants to join.

Races, like this obstacle course and mud event, are fun summer exercise ideas.
The most recent race we participated in was this Terrain Racing event, which had mud and obstacles. I had to skip a couple of really hard tasks. My 7 and 8 year-old kids pretty much rocked it.

Festivals and community gatherings are also in full swing.  Many of these events have a run, walk, or other fitness competition scheduled in conjunction with the celebration, but sometimes it is enough to walk all day enjoying the fun of the festival itself.  I kinda want to check out the Elephant Garlic Festival run and the garlic that goes along with it!

Vacation exercise

Whether you go anywhere away from home or not, taking a break from the uszh is a good idea. Much to my husband’s annoyance, I tend to plan physical outings into every vacation. I can’t wait to hike everywhere I visit, or at least spend most of our waking hours outdoors seeing the sites. I feel SO sorry for him: he has had to go through the Yucatán jungle to see ancient Mayan ruins, been swimming with Hawaiian sea turtles, and seen the breath-taking colors of Yellowstone’s hot springs. Now, as I write, we are on an epic National Parks road trip through Arizona and Utah. There will be hiking, oh yes…there will be hiking!

Hiking is always one of the best summer exercise ideas, even if your family whines about it beforehand.
Family hiking a few years ago at Craters of the Moon in Idaho

If you are super intense, or want a life-changing experience, consider doing a vacation where your muscles get you where you want to go—for the long haul.  Long cycling and backpacking trips might be best done in summer when weather conditions allow, depending on your region.

There is no better way to experience a place or its culture than to take in the natural wonders or walk in the path of the locals. The excitement of seeing something for the first time is an excellent motivator for moving.

If you want a staycation this summer, visit places you’ve been wanting to see next door. Or, serve as tour guide to someone you want to share your hometown with.

Hometown parks and schoolyards

City parks and schools are great arenas for summer exercise

I hate being bored. Exercising the same way, with the same scenery, day after day gets old. For me, a little novelty goes a long way. During the summer I try to pump up the jam by taking the kids to different parks and schoolyards. With classes done for the year, summer turns schoolyards, which tend to boast open spaces, into parks (as long as your district allows public access in the off season).

In a 5-mile radius from my house there are at least 3 dozen places to walk, play frisbee, or do some crazy exercises at the jungle gym.  (Watch these 21 Playground Exercises For An Outdoor Workout.) The playground equipment is great for dips and pull ups. (As if I can do either, but I see other badasses doing these! I have been paying my kids $5 once they can do a pull up. It has motivated them.)

Living an active lifestyle doesn’t only mean hitting your target heart rate for 150 minutes a week, although this helps.  It means keeping your body strong and capable.  Summertime is the perfect season to build the habit of moving everyday, or to try something new and fun. It is a time to foster your relationships by getting out and doing things you love with people you adore.

Get some sun, some fresh air, and charge your exercise batteries with good memories and getting fit. Stay cool, Friends!

Put some step in your spring with spring exercise
Exercise through the seasons: Spring

Exercise through the seasons: Spring

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The days are getting longer. The air is smelling sweeter as warmth creeps slowly back into our lives. We just want to soak up the sun—spring is finally here and it’s the perfect time to get moving!

Spring Exercise Benefits

This season is hopeful. It’s an era of shedding the heaviness of old commitments, cleaning up, and getting organized. People are looking ahead instead of backward, and are trying to put the best foot forward. Exercise can be incorporated into this momentum. Enjoying the best of spring can’t wait—just as all seasons must pass, the beauty and color makes a short but incredible visit.

We welcome the return of green, the bustle of people out and about, and the signs that life is thriving—as we should strive to be. Being outside just feels right. Spring temperatures are less extreme than winter or summer, and can be more comfortable for a workout.

In like a lamb, out like a lion. Move your ass, or at least die tryin’.

Workarounds for Excuses!

Because weather can be variable (depending on your region), it’s harder to plan activities ahead. Spring climate can go from frosty to rainy to sunny. The key is to be flexible, having a full range of things in mind for staying active. Be ready to enjoy a warm day outdoors, brave the elements, or workout inside. Dress in layers to stay comfy if the sun comes in and out of the clouds.

You may have been in hibernation all winter and feel out of shape, but never fear, there are exercises you can start today, no experience necessary!  For every excuse there is a workaround.  What are you waiting for?

Put some step in your spring with spring exercise

Spring Fever for the Senses

Flower power walk or run

Taking a stroll may yield something different every week. From crocus and cherry blossoms, to daffodils and irises, the colors are precious when the days have been bleak. If your neighborhood doesn’t have much to offer, find a park, botanical garden, nature preserve, or a nearby snobby zip code that might have better flowers. Just don’t pick anything that doesn’t belong to you.

“Sorry about your roses, lady. All we have are dandelions past 209th”

Plum trees in bloom for spring exercise
The street view from a neighborhood walk on a spring day, with plum blossoms

In Portland there is a public rose garden that smells and looks amazing in June and costs nothing to visit. Check your local library for free passes to outdoor gardens. I took my extended family on a free tour of the Portland Japanese Garden using a library pass that I was able to reserve online from home.

There are also flower festivals around the country, big and small, that provide ways to enjoy the blooms. I get a full day of walking when I attend the Wooden Shoe Tulip Festival. They even have a 5-10k trail run with a view of countless rows of amazing brilliance.

Tulip fields go great with spring running or walking
My sister took this pic from the fields at Wooden Shoe, a great place to see tulips and get some spring exercise.

Rainy day hike

Just because it’s raining doesn’t mean you can’t be outside enjoying the air. Listening to the sound of pattering raindrops is soothing and meditative, plus the greenery doesn’t get much better than this. As long as you have good shoes you should be fine, but be careful of slippery spots. Sometimes trails can be muddy.

Here we have Forest Park, which looks like it’s straight out of a fairy tale in the spring, with ferns and morning mist and giant fir trees. Probably why they filmed scenes for the TV show Grimm there.

The color of spring exercise

Birding http://www.audubon.org/birding

Grab a pair of binoculars and look nerdy. Be sure to wear khaki shorts with lots of pockets and pull your socks up to your knees. Then find a hot spot for watching birds and walk there briskly, with swagger.  The bird is the WORD, yo.

The kids have loved listening for the “okaree” of a red-winged blackbird, and gawking at the nest of a great blue heron. I take this to the next level by using my Audobon Society app, where I can look up migration patterns and listen to calls. If you are unsure of where to look for birds, think of somewhere with water and trees as a starting location.

Cleaning up

Spring cleaning is exercise

I know, what a cliché—spring cleaning is for losers who have nothing better to do. But there is something about this time of year that makes people want to get their lives in gear. And vacuum their mini blinds or rearrange their furniture. If you harbor such inclinations you should go full on and make a cardiovascular workout or strength training session out of it. If there was ever a time to make a 3 hour gangsta rap playlist, go ceiling to floor, and clean dat bitch up, it would be now. Need a checklist? Oh, got one for cleaning your house too.

Gardening and yard work

If you have outdoor space at home you may be getting antsy to freshen it up. There is probably sweeping, power washing, and weeding to do. Digging and basic hoeing can burn some serious calories.

Garden hoe says: Who you callin basic?

Righteous cleaning for others

Springtime cleanup of natural areas requires the physical labor of generous volunteers. There’s no good reason for you to not be one of them. Search for beach, park, and trail cleanups in your area. In spring Oregon beaches get a scouring with help from kind souls, young and old.

If you don’t want to drive to help clean up, pick up trash near home on your walk or run.  You might look crazy, but you’re actually being awesome, just like the misunderstood local heroes that dig through dumpsters at the stadium for cans to recycle.

Meet up or get there

Cycling, sports, and other meet ups

Although serious cyclists may pedal year round, some of us wait for fair weather, and that’s okay. I’m okay, you’re okay, we’re all okay. If you want to take a ride but feel safer on the road with others, or simply want to enjoy the company, use a site like Meetup to connect with other cyclists. You can use social sites to find people doing all kinds of group workouts, maybe some you’ve never tried.

Team up with some friends and play tennis, a 3-on-3 basketball game, or some indoor raquetball. Look at your local parks and rec catalog for class ideas and team sports leagues. You aren’t the only one who wants to exercise, and making plans or signing up can help you stick to your commitment to move.

Giraffe on a bicycle, commuting to work and getting spring exercise
If he can leave his car at home, so can you!

Workout commute

There is no better way to kill two birds with one stone and save your own life with an act of murder. The two birds are named exercise and commute. (I hope you didn’t get attached when you saw them in your binoculars earlier.) If you have never tried to walk to the train or ride your bike to work you can start now. I am lucky to live close enough to work that a bike ride there only takes 10 minutes more than it does to drive. If you simply cannot incorporate exercise into your commute, try walking on your lunch break to squeeze in some daylight with vigor.

To Snow or to Melt

Spring snow sports

In early spring there is usually great skiing. You may even get one of those T-shirt slope days where the sun is out and the snow is like butter. If you ski regularly a spring pass can be a great value, and there are less crowds. Snowshoeing is also available and is even sexier in a bikini. (Or at least more comfortable with less layers.)

Waterfall power melt

As mountain snow starts melting, waterfalls get a boost and become even more powerful and gorgeous. Our Columbia Gorge waterfall hiking will be different this season due to wildfires this past summer, but I’m sure there are still some great places for viewing. I will probably check somewhere else out, like University Falls, or Silver Falls.

There are so many ways to keep moving in spring. Even if you have a reliable exercise routine, try to do something as fresh as a daisy. April showers bring May flowers, and spring exercise can bring summer legs that are worthy of culottes.  Those who choose to make activity a regular part of their lives AND have fun with it won’t regret it. I swear.

red primroses from a spring exercise walk
Want to do a cleanse? You’re already doing one.

Want to do a cleanse? You’re already doing one.

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When your body is working the way it’s supposed to it naturally cleanses itself. You eliminate waste and toxins continuously while you sleep, breathe, digest, and go about your day. The best way to do a natural cleanse is to support the body as it gets rid of things the way it’s built to.

Elimination happens when you get rid of unneeded things via liquids, gas, and solids leaving your body. If the systems that do this get disrupted you may suffer the consequences, but there are things you can do to help keep the gears oiled:  1) Don’t overburden your body with things it must process and get rid of, 2) Don’t stop the cleansing systems from working.

“Milk, milk, lemonade, around the corner fudge is made!”—said every 2nd grade body expert ever

Urinary system

Your kidneys are constantly filtering your blood and balancing your fluid and electrolytes. They get rid of toxins, excess water and electrolyte salts, as well as urea, ammonia, uric acid, and other byproducts of metabolism. These wastes leave your body when you pee.  Be kind to your kidneys as they flush out the bad stuff.

Keep hydrated. Prolonged dehydration reduces the ability for your kidneys to work, since water isn’t just necessary for the physical act of peeing, but also the filtration process. Pay special attention to drinking enough when you sweat, like while working out.

Don’t use nicotine. This substance weakens the performance of blood vessels, including the tiny ones, which serve the filtration system in your kidneys. Nicotine products also contain many toxins that increase the burden on your kidneys.

Keep your blood sugar normal. Elevated blood sugar can also damage those tiny blood vessels and gum up the filtration system, at the same time it increases filtration demand as your body attempts to get rid of the excess. This is the #1 cause of kidney failure.

Naturally cleanse your kidneys by helping them do their job
There are so many ways to kill a kidney. Make sure yours are fully trained and armed for conflict.

Have normal blood pressure.  Blood vessels can be stretched, hardened, or narrowed with increased pressure, all decreasing the flow of blood to the kidneys for filtration. Flow can be limited to the point where kidney tissue dies.

Keep kidney stones from forming.  If you are prone to kidney stones, consider a diet that helps reduce their formation.  Stones can lead to damage and infection.

Don’t hold your pee. It can back urine up to your kidneys, stopping normal function, and could cause serious infection. If you tend to get urinary tract infections, take preventing them seriously, as infection is not only dangerous itself but can scar the urinary tract and kidneys.

Digestive system

Your digestive system processes some toxins and wastes from your liver via bile, and gets rid of undigested food. It works closely with the circulatory system to deliver nutrients to the blood. Microorganisms rule the intestines and live in a symbiotic relationship with us. They help determine the overall health of your gut and THEIR eating habits and waste products can give important signals for metabolism and neurological functions. They covert digestive wastes and food into things we can use or get rid of more easily. We need to keep a healthy balance of bacteria to make the intestines work properly.

Healthy bacteria help your body do a natural cleanse
Bif and Tiff were made for each other

What to eat

Promote a healthy gut biome. Eating probiotics and prebiotics might help you achieve maximum symbiosis. Probiotics are especially needed if you are exposed to antibiotics that can kill gut flora and cause an infectious takeover with bad types of microorganisms (such as c.diff or yeast).

Limit intake of chemically processed foods and known toxins . Eating or drinking things your body was not meant to handle is burdensome as your body tries to identify and remove these substances.

Eat foods with fiber. Fiber helps trap cholesterol, and other toxins that are present in bile salts, so they can be eliminated from your body instead of reabsorbed. It is also necessary for healthy pooping by bulking up stool and keeping it wet enough to pass. The large intestine will continue to pull water from stool as it goes through, and if poop sits too long you may reabsorb things that your body was trying to get rid of.

Stay hydrated to help that fiber keep stool moving.

What to do for your digestive system

Avoid liver damage.  The liver is your main detox powerhouse.  Although it does not have a direct orifice to the outside, it performs a good portion of your body cleansing.  Damages due to excessive alcohol use, fatty liver disease, and viral hepatitis are all preventable. Fatty liver disease is linked with high triglycerides, obesity, high blood sugar, and insulin resistance. You may not know your liver is fatty until it’s too late, so keep your risk factors down.

Limit medications that dry you out or slow the motion of your gut. Examples include some antihistamines and pain pills. Medicines in general can increase the amount of stuff your body must filter and dispose of.  Ask your healthcare provider or pharmacist to look at your medication list for what things are essential, then work on those that can be safely decreased or stopped.

Your digestive tract naturally cleanses while you sleep, so sleep well to make poop

Get good sleep. Natural body clocks help regulate intestinal activity and digestion. While sleeping, resources can be routed to your gut for proper processing of food and intestinal housekeeping. The parasympathetic nervous system dominates during sleep, for “rest and digest” time.

Get up and move. Exercise, including normal everyday walking, helps move stool through the intestines via gravity and passive pressure changes as your abdominal muscles contract.

Let the gas out. Bacterial wastes can include gasses, and if you aren’t letting the gas out it can cause bloating, reflux, and stretching that affects normal functioning.

“Better out than in, I always say”—Shrek

Respiratory system

As you exhale you get rid of carbon dioxide, a natural byproduct of metabolism. Buildup of carbon dioxide can cause acid in your blood and a decreased ability to get oxygen to your cells.

Eliminate, when possible, all sources of smoke and lung-damaging substances. Smoke and air pollution, in addition to chemical and biological irritants, can damage lung function. Chronic obstructive pulmonary disease (COPD) is an example of what can happen, which harms your lungs and has devastating effects on the rest of your body.

Exercise and practice good breathing techniques to keep your lungs in shape and utilize maximum lung surface area for gas exchange.  Here are some yoga breathing techniques for a lung workout.

Integumentary system (skin)

Salts, water, microorganisms, and some toxins are flushed from the body with sweat, tears, and other secretions.

Let yourself sweat. Clogging your pores with makeup, antiperspirant, certain lotions, and other personal care products can cause both local and systemic irritation.  When you do sweat, don’t keep the sweat next to your skin. Wear breathable clothing and expose your skin to air.

Take care of your skin. Excessive dryness, removal of natural oils, and poor balance of skin flora can cause damage that allows toxins and bad microorganisms to enter the skin, instead of getting rid of them.  Remember that your skin is not a perfect barrier.  It CAN let things through.  Particles that can fit between your cells can get below your skin and eventually into your bloodstream, so protect yourself. This includes harsh cleaners and solvents that can be found in everyday products you use in your home, yard, garage, and at work.

If you have a vagina, respect it. Your vaginal secretions help continuously cleanse bad germs away. Don’t suffocate your lady hole or disrupt its pH with weird douches, horrible “sexy” underwear, or scented products.  A healthy vagina is a happy one.

Don't sacrifice your vagina for the sake of sexy underwear

Circulatory system

The flow of blood and lymph throughout your body allows fluid balance to take place and equips you to perform the processes outlined above.  Keep your heart, and the highways of your body healthy, with daily exercise, a positive attitude, loving relationships , and a reasonable diet.

As you can see, you are already “doing a cleanse,” so if you really want to take it to the next level, you should include living a lifestyle that supports the essential housekeeping your body does everyday. No temporary health cleanse is going to take the place of the ongoing maintenance your body needs. Humans are complex creatures, and the balance of taking things in and flushing them out is a weird science, but somehow it works, for the most part. So keep pooping, peeing, breathing, and secreting  your way to cleanliness!

Further reading

portable ice skating rink with pushable bobbies
Exercise through the seasons: Winter

Exercise through the seasons: Winter

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As the nights get longer I am more prone to couch lounging and making excuses not to participate in winter exercise.

“But it’s already dark!”

“It’s too cold out.”

“I’m too busy with Hanukkah/Christmas/Festivus/Groundhog’s Day/National Meatball Day.”

There is an instinct to hunker down and bow out of things that seem uncomfortably cold and unmotivating. Hot drinks and fuzzy slippers are easier.

But winter is actually full of great exercise opportunities, ones that can make you feel energized when the blahs of gray skies and cold  toes set in. You just have to remember the benefits this season provides, and the workarounds you have available.

Benefits

Now is a chance to do things that feel too sweaty-hot in warmer months. If you are doing vigorous exercise outside the cold air keeps you from overheating, and if you’re working hard enough you may not have to worry about freezing your buns off (depending on your region). There there are less people outside, and better availability for places that are packed with crowds in warmer months.

The new year may also provide an opportunity to try a new goal or resolution and jump start your motivation. You can also take advantage of sales on fitness products and services.

Seasonal fun

There are events and activities aimed at holiday celebrations and winter weather. Snow and ice sports are are at their peak.

Don't be buried in the snow instead of doing winter exercise
Sledding FAIL! In order to claim snow sports as exercise you actually have to move. Exercising will keep you warm.

Winter workarounds

There are ways to dress for the weather that make things tolerable, if not enjoyable, despite low temps. I have exercise pants made for cold times and they really help me get outside with less complaining. If there is a sport that can be done outside, there is an outfit for doing it in the cold.

When the weather is just too extreme there are plenty of things to do indoors. Here is your chance to try something new.

Find something exciting or renew your passion for what you already love.

Christmas lights in the dark

Walking, jogging, and running

  • Take a stroll through the neighborhood to look at holiday lights. My area has several commercial locations with beautiful displays, but if you ask around you can find lots of free, over-the-top residential homes that are worth the walk.
  • Visit the community track or the park. Less crowds make for a peaceful day. We typically have some clear, bright days that would make summer jealous.
  • Sign up for a race. One of my favorite half marathons is the Holiday Half. I love to see the themed costumes runners wear, and we drink beer and eat hot soup at the finish line. The finisher medal doubles as a Christmas ornament! On Running in the USA’s website you can search for a winter race by location and date. There are local Valentine’s Day and St. Patrick’s day races too of varying lengths.

Snow and ice

  • Downhill skiing and snowboarding—If you are lucky enough to live near a ski park or resort, and can afford it, hit the slopes. I like Ladies’ Night at Mt. Hood Ski Bowl, where I can cruise the country’s largest night ski terrain with my homies for only $24. (And have a drink together at the mid-slope warming hut.)
  • Cross country and snow shoeing excursions are typically less crowded and you can burn even more calories.
  • Snow skating with Sled Dogs looks pretty awesomely dangerous and intriguing. Need to try this!
  • Sledding and tubing are fun for the whole family. Climbing back up the hill is totally worth it.
  • Ice skating, indoors or out, is also family-friendly. We have a visiting portable rink that comes every Christmas season. They rent pushable bobbies that little kids can sit on when they get pooped out.

portable ice skating rink with pushable bobbies

Indoor sports and fitness

  • Sign up for a class. Our parks and rec department offers everything from fencing to ballroom dancing. Hot yoga sounds good right now as I see frost outside my window.
  • Pay the small day use fee at the local rec center when it is too dangerous to be outside. For a few dollars you can use the cardio and weight machines, as well as the pool and hot tub.
  • Sign up for a trial membership at the gym, if you don’t have one already. You can typically visit different local spots for free (or very cheap) until you find your fit. January has a lot of deals going on for resolution season. My daughter keeps a sport gym membership for access to the b-ball courts, and meeting people to play pick up games with. The Hubs has a basic Planet Fitness membership that runs him only $10/month.
  • Exercise in the comfort of your own home. YouTube will not let you down. Nor will you ever run out of free videos to try. I do Bollywood dancing, Pilates, whatevs. My coworker has been digging the Christmas music Zumba-style workouts. Next I really want to try some body weight exercises to build upper body strength.  I also use apps, like Gaiam’s Yoga studio, to customize my own workouts.

There really aren’t good excuses for doing nothing but watching the Yule log burn this winter. There are too many ways to have fun moving.

*I know availability varies per region, so please use this list as it applies to your own area. Also, exercising on snow and ice, and in your living room, can be dangerous at times. Be fit at your own risk!

Sick day guilt is hard for this sock monkey
The Art of the Sick Day

The Art of the Sick Day

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When I was a much younger and wilder me I used to call in fake sick to work at my retail sales job, claiming a maiming or exaggerating cold symptoms. I wouldn’t do this all the time, but when I needed a day to wallow on my futon, or sneak away on an impromptu road trip, it was an option I considered.

Fast forward 20 years to tonight, when my backup babysitter has awakened me from slumber to call in sick. (The regular babysitter has already been sick for a couple of days.)  I think I have bad sick day karma. This news came after I spent the better part of my waking hours trying to procure staff for the surging census at the hospital. Now I feel like a major jerk having to call in at work, and I know the day will be crappy for those left behind, including the people who kindly agreed to do an extra shift. I have major sick day guilt!

Barbary ape calling in fake sick on his banana phone. No sick day guilt?

Who cares for those who care?

Even though I’m not the one actually ill, I do have to stay and care for my little poopers (aka kids…is it bad to use feces in pet names?). I feel that insane pressure to NOT call in. What will they do without me at work?  I have major sick call guilt!

Why? The American workplace, for the most part, fosters abandonment of self care (or family care) for commitment to the company. We work frequently alongside colleagues who should be home getting better, or at the bedside of a loved one. There can be expectations to show up, sick or not, which actually contributes to more lost days as germs are spread and people don’t take time to fully recover. Worry over missing work further causes stress and illness.

I talked to a friend today that said she couldn’t take time off work to care for a critically ill brother in another state, because her workplace would not grant her the time. The federal Family Medical Leave Act sadly does not consider a sibling to be an immediate family member, so a leave of absence would be “unprotected” and could result in termination of employment. Even when an employer must grant leave because of federal or state protections, it doesn’t mean you can afford it or that you have enough paid leave hours or sick time.

It’s hard to stay home if you need to. I suggest people build safety nets around themselves and their finances to help soften the blow.

Don’t kiss your honey when your nose is runny. You might think it’s funny, but it snot.

Know the rules

  • Familiarize yourself with workplace policies on sick days, and understand what benefits you get, if any, such as paid time off or short term disability.
  • Read up on FMLA and your state’s medical leave laws, which can apply depending on the size of the company you work for. Sometimes intermittent leave can be used for chronic illness of yourself or a dependent.

Have the money to be sick

  • Keep an emergency fund for lost wages and unexpected medical or travel costs.
  • Don’t use up your paid hours for fake sick days at the beach!
  • Consider short term disability insurance to cover lengthy illnesses, injury recovery, or maternity leave.

Don’t get sick

  • Sleep well, eat well, love well and exercise!
  • Take planned time off. Burnout and stress will catch up with you.
  • Wash your damn hands and keep them off your face. Your eyes and nose can be more susceptible to germs than your mouth, so pretend there is a force field around them. Teach yourself to wash your hands properly with this Glo Germ kit. (I used it to train my kids).
  • Take care of your gut. A big part of your immune system resides here so give it props.

Plan for inevitable life emergencies

  • Set up work systems so someone can take over essential functions in your absence. Know who you will delegate to in an emergency.
  • Have alternate child/elder/pet care arrangements as back up.
  • Know what transportation options to take if your car breaks down or weather gets crazy.
  • Choose the right village. Surround yourself with people who support you at home and and at work, and support them too.

Now that my sick call to work has been made I shouldn’t waste my day…or should I?  Technically I’m paying for it, so it’s mine to use on lying in bed, which is what an afflicted person would do: watching tv, eating ramen, and not showering. I have to be careful with my sick day karma, and I wouldn’t want to upset the delicate balance of the universe. Bring on the Netflix!

Exercise happens when you set yourself up for success. She's running and so can you!
Exercise Happens!

Exercise Happens!

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This morning’s run was very nice. I went farther than I thought I would. The weather wasn’t dry but it was perfect. I just can’t complain.

Running is a habit (again, finally) because I’ve made it so. Exercise Happens! I wanted it back in my life and it took awhile. Though I still have goals to reach I feel relieved that I am in the striving zone instead of the not-yet-started zone.

Here are the keys to today’s workout success:

  1. I scheduled it into my day ahead of time

I planned to hit the track directly after my son’s ophthalmologist appointment.  Didn’t allow for the slippery slope of indecision or procrastination.  I told myself where I was going and when and dressed appropriately for it.

  1. Found secondary wins

Today’s wins included keeping my son occupied, by the change of scenery from the stroller, while getting the time to listen to a podcast episode I was looking forward to.

  1. Sabotaged the saboteur

I knew it might be rainy so I mentally prepared myself to go rain or shine. Then I was rewarded with sunshine and cool temperatures but only wet pavement was left from the rain.

  1. I set a goal

I have a target distance I am working toward and I have a plan for distance each day to get there.  I exceeded today’s goal because I was in the mood for being better than me.

The best part of running first thing today? I feel righteous because I already exercised, which makes me feel empowered to do whatever I want. I’ve got the rest of the day off, bitches.  I am already homeless-looking in parachute pants and eating chocolate covered raisins.  Thanks to running endorphins I feel like a champ!

For other tips on how to run or feel like you do Zumba, check out my previous post.

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