Category: Fun and Leisure

rainbow circle of leaves
Fall rainbow scavenger hunt

Fall rainbow scavenger hunt

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The reds and yellows of changing leaves. Bright green moss. Wet soil, rich and dark. The colors of autumn are raw and gritty, with more street cred than the sweet naivety of spring or the brazen arrogance of summer. I’ve been obsessed with the beauty outside, so I decided to do a fall rainbow scavenger hunt on my run today.

rainbow of fallen leaves

Fall rainbow scavenger hunt

The goal:

To find examples in nature of as many colors as possible, while appreciating the variety, extravagance, and general awesomeness outside.

The fun:

Each neighborhood, region, and weather condition will yield a variety of things to see. This game is full of possibilities.  You can visit a park or nature reserve, or walk the streets outside your door.

Bring your phone or camera to document your finds. These pics may come in handy later, to cheer you up when it’s dark outside and you’re feeling dark inside.  You can also use a magnifying glass or binoculars to get perspective.

If you’re with your family or a group you can split up and compare notes, or make a friendly competition out of it.  Although I did this by myself, I plan to take my kids to try it too. Scroll to the end of the post for a free print out for kids to use (and a playlist to get them hyped-up about finding rainbows).

The benefits:

Combine this fun with some fall exercise in the cool, fresh air.  Focusing on color will open your eyes to the wonder and abundance around you, making this is a bonus win to whatever activity you choose. It can be combined with walking, hiking, running, and cycling—as long as you are okay with stopping to smell the rainbows.

colorful leaves on old, dark leaf mulch

Finding rainbows outside

Reds and pinks

Red comes in like blood, rushing to berries and leaves that are having a moment of glory before falling.  You may catch the creamy pink of flowers in bloom before the ice comes to claim them.

Dark red fall berriesbright red leaves on a Japanese Maple Treepink berries on a tree pink and white flowers left from late summer

Oranges, browns, and yellows

Oranges and yellows can be bright–especially against the contrast of dark wetness that seeps into fall.  On my scavenger hunt I kept gravitating toward the golden tints everywhere, from the ginko leaves littering the road, the quince fruit on my neighbor’s tree, and the sun (that dusted everything in the morning).

Black beetle on a bright orange rosefiery-orange leaf on black pavementbrown curly bark on a tree

sunflower in fallgolden ginko leavesyellow quince on the tree

Greens

Moss and grass pop in bright shades, and fall has so many types of green.  Ferns hang out in the low layers of the forest, waiting to get glossy with rain.

velvety silver-green leavesbright green moss on a treeglossy dark green fern frond

Blues, indigoes, and purples

With all the warm colors around, blues and purples are sometimes harder to find.  When you find a deep, dark purple or a regal-looking indigo you will take notice.  As for blues, the sky and water never disappoint.

Little fall chicory flower in bluePurple berries in fallDeep purple hydrangeasdark purple tree leaves

Black, white, gray, and silver

As the fall progresses, things get both darker and lighter.  Brightness fades into a more subtle contrast, the sky gets cloudy, and the light outside gets soft.  Things can get washed out into a sleepy version of their earlier selves.  There are also afternoon shadows, rain, and sometimes snow and ice.

black berries have turned blacker as they diegray rock in the parkice on the ground in November, silvery whitewhite snowberries in fall

A deeper look

Depending on where you live it can be difficult to find a full range of colors. Sometimes you’ll have to pay close attention or look in unusual places, but variety will reveal itself.

Searching high and low

Look up at trees from below. Some of the coolest colors come from the underside of leaves.  Gaze up at the sky and see the hues of sunrise and sunset.

Search the ground for mushrooms, fallen leaves, rocks, and grasses. Crouch or sit down to get a closer look.

Go big and go small

Taking in views from afar shows how colors can blend into something deep and unique. Find a high point or overlook to take in an entire scene. Appreciate a whole tree, with changing leaves in various stages of turning—this won’t be the same as looking at each leaf on its own.

Close up of a red-yellow fall leaf, with little pixels of colors in flux
Looking up close at things in transition highlights the many colors that make up fall. It seems like a thousand little pigments make up this leaf.

Focusing up close will show something beautiful as well; zoom in and you will see colors separate into tiny rows, dots, and pixels.  (It helps to use a camera or magnifier for this, but it can be done with the naked eye.)  There are little worlds within our world. Micro habitats with worms and bugs are under fallen logs. Lichens, mosses, and algae cling to bark and rocks.

blue and cream-colored resin on tree bark
I love the blues and creams that emerge in the resin on this tree bark

Changes in light and water

Time of day can alter the hues of what’s around you. Light and shadow can reveal things you didn’t catch before.  Appearances also change when things are wet—my favorite is ordinary rocks that bloom into when covered by rain or a stream.

rain changes ordinary rocks into a rainbow of color

The beauty of senescence

Fall brings death and decay as plants age and wither. This can be lovely, however, and is part of the yearly cycle of life. The subtlety of silver on a drying blade of grass, the deep golds and browns in a pile of leaves—these are fleeting colors that you must catch while you can.

Looking at the exhibits in the museum of my suburban neighborhood was cool. I’ve been enjoying the change of scenery this season and each time I go out I notice something different. A fall rainbow scavenger hunt is one way to look at the world through a lens of color. Once you do, it is hard to go back! Every yard, field, grove, or ditch has something amazing to see.

dying flowers in black and silver

Free Printable for kids:

Fall Rainbow Scavenger Hunt Printable

My favorite rainbow songs playlist— click and listen to get pumped up for the hunt:

Rainbow Playlist (kid-friendly)

  1. Roygbiv (They Might Be Giants)

  2. Different Colors (Walk the Moon)

  3. Rainbow Connection (Kermit)

  4. 99 Red Balloons (Nena)

  5. Orange-colored Sky (Nat King Cole)

  6. Yellow Submarine (The Beatles)

  7. It’s Not Easy Being Green (Kermit)

  8. Blue Skies (Ella Fitzgerald)

  9. Lavender Blue (Dilly, Dilly) (Burl Ives)

  10. The Purple People Eater (Sheb Wooley)

  11. A White Sport Coat and a Pink Carnation (Marty Robbins)

  12. Blackbird (The Beatles)

  13. Over the Rainbow (Iz)

  14. True Colors (Trolls Soundtrack version)

 

And if you can’t get enough color songs, try the next ones too and make your own rainbow playlist! (Warning: these songs are not all sunshine and rainbows, some are raw and gritty—just like the fall.)

  1. Crimson and Clover (Tommy James)
  2. Lady with the Red Dress (Snow)
  3. Little Red Corvette (Prince)
  4. Little Red Riding Hood (Sam the Sham and the Pharaohs)
  5. Red Light Special (TLC)
  6. Red Ragtop (Tim McGraw)
  7. Pink (Aerosmith)
  8. Pink Moon (Nick Drake)
  9. Orange Crush (R.E.M.)
  10. Peaches and Cream (112)
  11. Gold Digger (Kanye West Feat. Jamie Foxx)
  12. Gold Dust Woman (Fleetwood Mac)
  13. Mellow Yellow (Donovan)
  14. Yellow (Coldplay)
  15. Green Light (Lorde)
  16. Green River (Creedence Clearwater Revival)
  17. Leaves that are Green (Simon and Garfunkel)
  18. Blue (Patsy Cline)
  19. Blue Suede Shoes (Elvis Presley)
  20. Blue Bayou (Linda Rondstat)
  21. Mood Indigo (Nina Simone)
  22. Purple Rain (Prince)
  23. Purple, yellow, red, and blue (Portugal the Man)
  24. Brown-Eyed Girl (Van Morrison)
  25. Black and Yellow (Whiz Khalifa)
  26. Black Hole Sun (Soundgarden)
  27. Black or White (Michael Jackson)
  28. Black Magic Woman (Santana)
  29. Paint it Black (The Rolling Stones)
  30. Silver Rainbow (Genesis)
  31. Silver Springs (Fleetwood Mac)
  32. Knights in White Satin (Moody Blues)
  33. White Room (Cream)
  34. Autumn Leaves (Edith Piaf)
  35. Chasin’ that Neon Rainbow (Alan Jackson)
  36. Colors (Beck)
  37. Colors (Halsey)
  38. Colors of the Wind (Pocahontas Soundtrack)
  39. Karma Chameleon (Culture Club)
  40. Life in Color (One Republic)
  41. Rainbow (Kesha)
  42. Rainbow in the Dark (Dio)
  43. Riding on a Rainbow (Cicely Courtneidge)
  44. Somewhere Over the Rainbow (Judy Garland, Wizard of Oz Soundtrack)
  45. True Colors (Cyndi Lauper)
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

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!
Treat Yo’self

Treat Yo’self

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I spent a lot of money this weekend on myself and my family. About $450 is gone and it’s only the wee hours of Sunday so far. I went crazy over-budget with food and entertainment. We blew $40 on pepperoni and bacon at the local butcher shop alone. BACON, people, should not cost more than a tank of gas or a co-pay at the doctor’s office.  Then we went on to hit golf balls and sip cold drinks to the tune of $200 at the fancy pants driving range. This is all after rushing the gourmet sandwich shop, the all-you-can-eat sushi buffet, and loading the grocery cart Friday night with 5 different kinds of ice cream (did you know they have a Twinkie flavored kind now?).

I think we overindulged a bit, and my bank account and waistband are feeling it now. So why did I let this happen? In a nutshell I have confused a treat with a reward.  In my opinion, a treat is a rarity that is pleasantly enjoyed without expectation. A reward is something you get for putting in effort, so the more you work the more you potentially get, and the getting has no bounds so long as you pay your dues.

I’ve been rationalizing the gifting of expensive, unnecessary things to myself for working so hard. The Hubs and I have been on the chain gang all week, missing our kids, and the easy way to make it okay is to blow all that hard-earned money on bullshit, right?

WRONG!

Did we have fun? Yes. Was it $450 worth of fun? Hells no.  I can think of a million other things that feel just as worthy but cost slim to none.

If I feel the need to treat myself, I can enjoy these truly indulgent things:

  1. A long, hot shower
  2. A late night with a book I’ve been wanting to read
  3. A picnic at the park with my kids
  4. A batch of homemade cookies
  5. A nap

(Would homemade cookies overshadow the sushi buffet? Sadly, yes. Sushi just wasn’t meant to sit on a slab for an hour or two drying out. Shoulda known better!)

If I want to reward myself it should be more like a carrot at the end of a stick, something decided on ahead of time, a goal to work towards. It also doesn’t need to cost a pretty penny to be motivating.  Rewards should be used as impetus for effort. Randomly squandering my earnings when payday comes is foolish and generally anticlimactic.

The more action I shove into a weekend the less punch each experience packs. We get desensitized to special food and the glory of high-end recreation. And once the flood gates of haphazard spending open it is hard to shut them. The worst thing is that I’m teaching my kids that spending this way is normal.

The sense of entitlement I feel is misplaced and detrimental as I focus on the wrong rewards.  True rewards of working hard are that we have food at all, a warm and safe place to sleep, and the chance to use our money as a tool to do things we really desire. What do I want more than 5 types of ice cream? To travel. To do needed repairs on my house.  To invest in hobbies and things that recharge my energy or provide a learning opportunity.

Most of all I want to have more time and less mandatory work. So the carrot I should be dangling is TIME–which I get with less spending, so the reward actually works in reverse. The reward is to not spend. Modeling this behavior and teaching young kids this is challenging. Pavlov’s dog would’ve also had a hard time wrapping his mind around it, especially if bacon was there to confuse him!

She who dies with the most bacon wins
Ideas For a Day Well Spent

Ideas For a Day Well Spent

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Sitting in a hammock, slowly rocking beneath rustling leaves. Feeling warm sand squish between my toes. Napping with my kids on the big couch after binge watching comedies. Eating lunch at a noodle shop and running the track with my sister. These all sound like good ways to spend an afternoon.

My days off are usually packed with appointments and grocery shopping and housework and homework. It’s summer now, and I want to squeeze every bit of sunshine and joy out of my days. My kids haven’t been off school for a week and I am already finding ways to not clean, excuses to not cook the food I’ve bought, and reasons to generally slack about my house wearing no bra and cut off sweat shorts.

Days come and go without a feeling of doing what I really want to. Either I feel guilty about unaccomplished burdensome tasks, or I feel a loss over not doing all the great, fun, exciting, relaxing, or productive things I tell myself I’m going to. The summer is short, and so is life.  I recently lost a beloved Auntie, and I think about what she was doing in her last days, and if she was content.

If you were to ask me how I would want to spend my last living days, they would include the following:

  1. People I love
  2. Laughter
  3. Good food
  4. Good conversation
  5. Moments of flow
  6. Flights of creativity
  7. Reflection
  8. Comfort

Occasionally I will have a really awesome day, where the burdens of worry seem to be locked away in a dungeon and I am never caught looking over my shoulder. I get swept up in doing, in being. I get focused on who I’m with and not where I’m supposed to be going or prepping for the next item on the docket. More days should be awesome days.

Peer Into the Kaleidoscope