Dear Mom, I see you.

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My mom and my son.

Mom,

Gush-y-ness is almost bursting out of me just when I phonetically begin to say the word. The smile of endearment that presides every time you enter my thoughts, blows the whistle on the teenager you once knew, who would protest your protection and tell you to “go away”. The one who knew better than you, and the one who stubbornly and willfully “went my own way” in times you wanted me to go yours because you knew I’d benefit from your wisdom. The confident lioness of young womanhood who played all the sports, had the lifelong friends she’d always wanted, and the family that was nuclear.

That smile has a second agenda. It also reveals the broken, battered, unappreciated, rattled, and worn-too- thin woman that currently calls herself a young mother of young children. Ok, maybe not so young at 34, but young-ish. A woman drowning in her responsibilities, not gracefully, and making ultimate mistakes that may or may not be founded in anything but simple selfishness. The one who is struggling and cautiously pacing through learning the necessary lessons in respect, gratitude, positive parenting, and overall happiness from the foundation of family, unconditional love, loyalty, and respect that you have given me.

The one who has the uncanny ability to forget who she is, guilt herself, and throw away remembering the DAILY good she performs in order to feel the almost masochistic weight of the “it wasn’t good enough.”

The one who is now referring to herself in the third person, because maybe that part of me, isn’t really real.

Scratch that. she IS real. And she is enough. And she is beaming with pride to call herself your daughter.

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That I can open my arms to that part of me, is because of you. You love unconditionally and accept all of me at a capacity that I am so profoundly lucky to know. I see you.

I am writing to you, about you, so you can see who you are in my eyes. I write of my brokenness so you can KNOW that you had every part in creating the strength in me to see the imperfection, and tackle it. To fall onto that foundation that you’ve so preciously and delicately worked with me to build.


4151_683495597259_329027_nI write to you to show you that you are my way-shower, my example of what defines grace and sacrifice. But who also personifies a silent power that I never knew existed until I became a mother. I see you.

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I often hear people refer to you as “angelic”. Your heart is both understanding and practically constructive in the same breath. It is peacemaking, authentic, and wise. It is all shades of happiness, and dynamically persistent in the acceptance of all with which you are facing.

People always say, “What until you have kids.” And they are right. I could never understand what blessings could lie behind the characteristic of beautiful patience. I have always watched, in awe, your ability to quiet your mind, and open your mouth to reveal the most perfectly and divinely guided words. A shining example of outwardly expressed love. I see you.

You’ve walked with me through all of my trials and tribulations. First, through childhood, through shyness and tom-boyhood. Always holding me close, and letting the leash out little perfect inch by little perfect inch. You supported me through adolescence, finding the most subtle and gentle ways to nurture me into this new body, and to tell me that I needed to actually shower every once in a while.

Drove me, every day, to school (piano, basketball, lacrosse, dance, music, variety show practice, games, tournaments, etc)from the country, just so I would get to have the experiences I deserved. These were the memories for which you sacrificed your mornings and afternoons. Hell, your whole weekend sometimes. I never once saw the wear of that sacrifice of time on your face. I saw a woman who, without a shadow of a doubt, would always be there for me. Whose pride for her kids, for her life, for her part in the decision to give us this opportunity to have the world more open to us, overshadowed what I know now was ultimately painstakingly sacrificially beautiful.  I see you.

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Who was it that yelled to (not at) me to please take care of myself after surgery, and not overdo it? I saw it then as trying to control me. I see it now for it’s pleading love. The resonance of experienced nursing knowledge in your voice that I had a future in front of me. I had college sports at my feet, and not to ruin my chance to have that opportunity.

I see your sleepless nights of worry through college. Your courage to let me go. A brave mother who let me make my mistakes to learn to truly live. Mistakes in love, in education, and in life.

You walked with me in the journey through Massage School. Learning a new passion for energy work and discovering that you’re pretty badass at trusting your intuition. You showed me that I have an outlet for my human angst in prayer and meditation. And most importantly, in God.

It was you that introduced me to the concept of soul family so that I never have to feel alone, so long as I have a moment to reach out to them. You’ve only grown stronger in that ever since, making spiritual and soul connections that feed you, and build you stronger. Making your faith a priority among a lot of things. Not just a faith in Spirit. A faith in yourself, your family, and your son and daughter. I see you.

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And you did all this through the debilitation of your own pain. You never ever left my side as a mother. Even when the worries of your body’s betrayal left you emotionally weathered and physically exhausted, you never left our side. Not once. I so see you. This was the greatest lesson I ever could learn about the breadths of self that had been undiscoverable to me until my blinders were removed. You courageously walked down an aisle with stairs one gracefully and smiling step at a time, to watch me marry the man that reminds me so much of you and your strength. You didn’t even flinch. You were in so much pain but I never saw it. Sweet sacrifice. I see you. You were so amazing that day, and added everything to the happiness and whimsicality of it.

You gave me the greatest gift I’ve ever been given the day you told me that you, too, have been broken. Someone who seems to me to be the portrait of perfection. To know that you felt anything but that, in body and mind, and came out of the other side not only stronger and more sure of who you are, but also posturing towards happiness, was everything to me. You shared that you came out with a bigger capacity for compassion for others. If actions speak louder than words, then your day to day must be pretty loud, Mom.

Somedays, I feel as though I am that little girl who cried on the bus in first grade, homesick for my mother and my bed. Homesick for her soft hand stroking my head and back. Homesick in this big and scary world for what would make me feel whole, safe, and loved. But then, I remember you. I remember that I don’t care if you hate the photos I am posting, I want to share with the world the person who reminds me of all that I can be capable. Of the qualities that are within me, ready to be utilized at any moment.

I see you, Mom. You were are there, so vividly and immediately, in the moment that I became a mother myself; honoring my strength and wistfully studying your grandson in your arms. It was that day that I knew that I had always had the person I want to be in front of me. It is now that I finally know, I have that person IN me, as well. I am a part of you, as you are of me. I can be enough. I am enough as a mother, because I have been learning its embodiment from birth. My vision is loaded with images of what it looks like to be a mother, memories that create feelings of just what exactly that word means to me. What you, mean to me.

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I wish I knew then what I know now. As I try to stay above water in a world that seems judgemental and impossibly navigated as a mother of two, every bump and bruise I receive that sends me running back to “home”. That place I wish to run now lies within me. It is the part of me that is you. That is brave, silent and patient, strong yet gentle. Angelic, warm and inviting. Open and divine with ambitiously positive and fervent nurturance. Glowingly proudly with a heroic view of the world she has helped build, and hardworking to adjust to its ebbs and flows. You are timelessly beautiful. Breathtakingly loving, and kind just on time. That is who I see. Both in you and now, in the mirror. This bond of sisterhood, of soul connection, runs deep within us.

My proudest moment of my life will be the day I can say,

“My God, I am becoming my mother.” with a grin of resilience, fortitude, and pride in my co-creation, as I cannot think of anything better to be in this whole world.

Because I am your daughter, I see you alive in me.

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Yours with benevolence,

Your daughter.  Kristy

Kristy, Au Naturale: “The Road to Serenity is Ahead” No Judgement Journaling

*Explicit language warning 😀 in this post…

IMG_9854I don’t feel like I am alone in this when I say that I have the best of intentions when it comes to making the time to write in my journal  all my journals. Mustering the courage to write my truth has always seemed too daunting a task. Faced with a blank page and SO MANY FEELINGS?

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so many journals, so little time

But… where do I start? What do I say? Somehow, my therapy via written word always finds a way of brushing itself aside with “I don’t have the time right now. Maybe later” and “Its 2:38 am, I should sleep. Ok, now its 3:02, 3:15, I’ll totally fall asleep because I’m so tired.”

Or, the all time most frequent anti-journaling monster…..distraction.

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Why should I journal anyways?? Before I got myself on the journaling wagon, I read a bunch of information about the benefits of journaling in PsychCentral.com articles, books and even Huffington post. Why bother? Here’s a few reasons:

  1. Writing can be an impressive way of challenging the mind to find words that otherwise may not be used in your everyday speech. Thus, expanding your vocabulary and your brainpower. (higher IQ levels for the win)
  2. Writing can also help boost your memory by actively beckoning the mind to remember events or ideas and then recalling them to the present.
  3. Bringing you into a state of mindfulness, journaling can create a level of self-awareness of just how deeply an issue, situation, or an emotion is felt. It helps you truthfully live in these experiences, so that you may be able to relate more appropriately to others.  Empathizing can be a powerful tool in emotional development. Being in the present moment, as well, can help to subdue the gravity of worries of the past, or the fiery pangs of the anxious ones to come. In essence, it’s helping you figure out your sh*&, so you can learn handy tools in dealing with your well-being going forward, and stop lamenting the worries of yesterday. (see what I did there?? I never use “lamenting” when I’m speaking to people. BRAIN BOOST POINTS)
  4. Others benefits, according to the PsychCentral.com article, can be related to problem solving, clarity of thoughts and feelings that can help you to know yourself better, and improving your interpersonal relationship communication.
  5. Sleep!!

So I touched on sleep above. Err, lack of sleep, rather.  Has anyone had those glorious nights where your kids are happily nuzzled cozy in their beds and sleeping all night, yet YOU can’t sleep because your mind is running around anazlying and worrying about everything and anything?

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The process of journaling has also been found to decrease the stressors that typically affect one’s ability to rest peacefully through the healing power of RELEASE. Dr. James Pennebaker authors a book titled, Writing to Heal, in which he expresses the true art of unblocking emotional barriers and traumas. We can give them a voice to be heard, understood, and therefore not over analyzed in our minds. He explains that writing exercises can

leave you with a stronger sense of value in the world, and the ability to accept that life can be good–even when it is sometimes bad.

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I know all this and yet…. Think of an excuse, and I’ve said it to myself to avoid journaling my thoughts and emotions that cause me stress and at their worst, keep me from sleeping. Truth is, if I just took five minutes out of my day to write that “thing” that is sucking my awareness into it down on paper, the huge monstrosity of looped thought may just exit my brain altogether. And hopefully, for good.

Here is the kicker: Journaling is also an awesome lesson in self-discipline. And with self-discipline, practice makes perfect.

I’ve admittedly been highly unsuccessful at keeping up with any journal.  It wasn’t that “I sucked at journaling” self judgey much? I just felt so overwhelmed with it, that I never even began to try. Frustration would set in before any therapeutic benefit could be reached.  The answer was that I hadn’t yet been connected to a journal that fit my personality/emotional needs.

It was through a gift from a dear friend that changed my perspective on that feeling. Suddenly, I was given a daily theme, a dated logbook with meditations, and small practical guidance to look within myself.  I found the points above were key factors in my adherence to writing behaviors. Helpful and simple tools, like this one below, are very powerful.

So, going through these insightful motions of jotting down my physical, emotional, and psychological thoughts for that day and relating them to an intention was my Aha! moment. I loved it, and looked forward to the time in bed right before I fell asleep when I could journal.

So, to Recap what we have learned:

  1. Keeping a journal is a healthy and awesome way to release emotional blockages and enhance your super smartness (which you already have a level of that for reading our blog;))
  2. You’ll need to find a journal that excites you, enticing you to make the time to use it as the tool it can be.
  3. Start slow. Pick a theme or an emotion to narrow in on in order to really understand it.
  4. Write quickly, without judgement, and in a space that can feel private and safe.
  5. Enjoy the process of opening up to yourself. You might be surprised at how in tune you become with your inner workings.

I’ll use my current theme as an example.  It is related to one of my favorite books, the Subtle Art of Not Giving a F*ck The title speaks for itself. Buy it. Read it. Live it. You will thank me.

The Journal, also a gift, called “Zen as F*CK” A Journal For Practicing The Mindful Art of Not Giving A SH*T”, has me laughing like an awesomely carefree mad scientist and I am 514B7Y42PML._AC_US218_LOVING it. Each page can take less than 20 minutes. I find myself smiling when I am done, accomplished in my mindfulness task for that day.

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One of the factors that I never found in my research about writing therapy, was the amazing affect it has had on my hopefulness. In the last 2-3 months since beginning this practice, albeit not daily but almost, I am slowly rediscovering who I was always meant to be. I am finding a woman who knows how to be confident in feeling happy, kind, warm, and balanced. Oh, and hilarious. Definitely hilarious. (if you can’t laugh at yourself, right?) And to think, it wasn’t that I found any old journal and started writing.  This all started to happened because,

          a journal helped me find my way back to me.

-Psssst, and I totally dig this new me. She’s kinda awesome.

I hope you take this time to rediscover you through the art of writing. Because chances are, you’re freaking incredible. Have an amazing voyage!

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Kristy is a doula, massage therapist, mom of 2 and homesteader in Virginia.

The Tale of the Contaminated Pool

My family and I just had a wonderful camping week at the beach. The sun, swimming, tiki bar (what what?), and nights by the wonderful campfire with extended family were all relaxing and rejuvenating.

We reflected on the the fact that the only things we took away from camping were wonderful memories, big smiles, sun-kissed skin, and a better understanding of a need for personal space.

“Well,” we thought. “That one day was weird when we had to leave the pool because it had been contaminated.” We had just thought some kid (even though “it” happens, amirite?🤣) had pooed, which is awful in and of itself. But what it turns out to be, oh, is much worse.

Resuming daily activities Monday morning is when I quickly realized that sunsational vibes were not the only thing we brought home with us.

Phone rings: 10:00am

“Hi, Mrs. Wright…….little #2 has HEAD LICE and needs to be picked up immediately”

<Screech screech screech horror movie noise>

Those who really know me understand that I have an incredible visceral repulsion and hair-trigger panic button when it comes  to flying insects and now also to tiny creatures you can barely see that latch on for dear life and suck your bodily juices for sustenance.(Is that too graphic?)

I panic. BIGTIME. We’ve never had lice in our house before!

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It’s coming from INSIDE THE HOUSEEEEEEEEEEE

I immediately stop my work and go to get her, all the while assuming I am going to pick her up and she’s going to be covered in these horrible blood thirsty pests.

A little History with my bug hysteria can be explained in the flea “epidemic” of 2015 when my dog had two fleas. I assumed the whole house had been taken over and went a little nuts and replaced all our carpets and our couch, bought a Dyson cordless and vacuumed six times a day. Totally normal behavior…

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So, I vow to go immediately home, burn all clothes, shoes, beds, pillows, couches, carpets.

“That won’t be enough. The whole house will have to go up in flames. BURN IT DOWN”

So instead of going back down the road of epidemic, I reassure myself that I should assess the situation first, then react. High fives for rational thought.

Restoring my wits, I remember the thousands of other parents/kids/humans that have dealt with this issue in the past. And I got a lovely suggestion from our daycare provider (who was an angel and bagged two to educate me since this was our first time dealing with it) for a service we have here in Virginia called “The Nit Fairy”  They searched for, treated, checked me and my daughter and scheduled a follow up with us! I paid for it….$300 to be exact…but the peace of mind that someone did a thorough job in finding them and treating them while teaching me what to do step by step feels priceless to me. Hopefully y’all have this in your area as well! It’s worth the search.

Now…..the aftermath. As soon as my son and husband get home, they are checked and treated. I use the OTC RID lice treatment on both, and vacuum and spray all carseat heads, and regular seats, seat belts, bike helmets with the home spray included in the kit.

Now, we wait….

24 Hour Report: So far so good. All have been checked several times with combing twice.  Bug and egg free for today.

1)Mental itching and feeling of bugs all over level: expert.

2)Shampoo game: on point

3)House cleaning status: laundry done, things bagged and tagged, brushes/toys/ shoes drowned for two hours and counting.

What Do I Do Now?

I am not going to lie to you, looking through photos to show you what one of these things looks like made me throw up in my mouth.

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HOWEVER! For the sake of me never wanting YOU to have to question “what the heck do I do?” upon the words “Mommy/Daddy, my head itches.” arriving at your door, here is a guide on what to do:

Step one: Saddle up, you’re riding this suck fest for two weeks plus.

The average lice egg takes up to a week to hatch. Meaning, if you don’t get the nits (lice eggs) out, you’ll have a brand new harvest in a weeks time. You’ll have to go through the WHOLE rigamaroll again if they go unnoticed.

Get a treatment kit either OTC, call for a prescription from your pediatrician on what they recommend, or go to a place like I did that treats you there. To decide, think about how you feel about chemical OTC treatments versus using an oil based solution such as a blend of Rosemary and Tea Tree Oil in a carrier Olive Oil.

Step Two: Treat yo’self and your WHOLE FAMILY

Get enough kits for your whole crew. Even if you don’t SEE anything on them, chances are there at least one. After you treat, wait seven days and treat again.

********Always follow the FULL instructions on how to treat in the pamphlet. Better yet, call your doctor and ask them!***********

This Comb is pretty legit as a replacement for the normal comb! Not necessary, but made me feel like I was doing more to alleviate my irrational tiny bug abhorrence.

Step Three: Housekeeping Diligence

The second most important step is to be violently and insanely diligent with cleaning up anything that anyone treated has touched in the last two days before finding the, gulp, infestation.

Wash: All clothes, sheets, pillow cases, hats, princess dresses, gloves, blenders, miniature schnauzer-doodles, goldfish… I don’t care ….WHATEVER THE KID(s) or y’all HAVE TOUCHED, wash it in 130 degree water. High heat for 20 minutes and roast the little things.

Dry Clean: Anything you cannot wash at 130 degrees and put on HIGH heat in dryer for at least 20-45 minutes, should be dry cleaned. Comforters, pillows, dragon pillows, fort roofs, fort sides, fort anything.

Bag: Anything else such as toys, tiaras, magic wands, and seal it for FOUR weeks in a bag and shake it like a polaroid picture when you take it out before use.

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Vaccuum: Everything. Everywhere. All the time. Carpets, floors, couches, mattresses, headrests and car seats, your desk, headboards on bed. Just get an iRobot and call it a day.

Step Four: Pete and Repeat.

You know the old joke, “Pete and Repeat were on a boat. Pete fell off, who was left?” Yup…..basically you can clean and wash and vacuum for as long as you want. But everyone needs to be checked daily until you see no more lice or nits. Up to two weeks after last treatment. If you still see lice or nits after the two treatments, get your butt to a doctor cause you’ve got a superbug.

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You could also just shave your head if you want. Believe me, in my initial freak out mode I told the day care provider that I was going home to shave everyone’s head. I mean, why not?

Please Share what has worked for you and your family to rid yourself of these evil effers that can hold their breath for TWO HOURS under water. Unless you say Powdered Sugar is delicious and the lice hate the sugar. (name that movie??) download (8).jpeg

<Kristy mumbles “holding their breath for two f$%king hours?” BLEEECCCHHHH >

Hope this helps you not to freak out like I did. Do as I say, not as I do:)

48 hour report: One sluggish bug found……Repeating steps above….AGAIN.

Godspeed good soldiers…

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Kristy, Au Naturale: Survival in the woods, aka tent camping with kids.

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Camping is one of those activities that our family has always enjoyed doing together. Being in nature, grounding ourselves, and slowing down for a weekend has been really effective in helping us reconnect and bond when daily  life seems so busy. We camp with extended family as well, which, for us, has always been an amazing time.

Our camping journey started in a tent for seven people. There were only two of us and a puppy, so that made it roomy and doable. Our spacious luxury camping getaway quickly became a cramped space when we had our first kiddo.

When little #2 came around, that seven person tent turned into a giant canvas bag of emotions!

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So, we bought a Pop-up.

 

Now at least we had a roof overhead, a stove, and heat and air conditioning!

“What a step up!” we thought until even that became cramped with “baby stuff” and then the space above began to feel like more like this…

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Our camping nights started to become very very difficult. It was almost like going back to newborn stages for the first two nights every time we took a trip.

8 pm: Honey, the cloth diaper blew out, we need to go to bathhouse to hose the baby off.

10 pm: Mommy, I have to potty

Midnight: Dangit, now I have to pee

1am: diaper leaks onto mattress

3 am: Mommy I have to potty (again)

Suffice it to say, we…never…slept.

Now that we are GLAMPING it up in a tag along trailer with a bathroom, queen bed, and kitchen, I can look back and give a list of all the things necessary for tent camping with tiny kids. (If you’re not wanting to totally give up on it like I admittedly did)

Kristy’s no bull survival guide to tent camping with kids:

A large tent: 

Don’t want to pay $250 for a large WATERPROOF tent? Well, sorry Charlie, you’re gonna be cold and wet in a cheaper one. They can leak, not hold up in the wind, and have a tendency to be crackly and loud when the wind does blow.  Better investments equal better experiences in my opinion. This tent is big enough for your overnight bags, the essential change of clothes needed for any accidents, and extra towels/wetbags for any messes or laundry. Dew will make everyone damp and miserable even if you’re not rained on while camping.

A Sleeping Pad

Content_Team_081417_71478_Choosing_Sleeping_Pads_lg.jpgIn addition to a specific sleeping bag meant for outdoor slumber, you’ll need a buffer between you and the ground. TRUST ME, even if the beautiful weather during the day is warm, the ground at night gets cold! Putting a pocket of air between you, your littles, and the ground can help insure a better night sleep for you all. You can also use a camping pad, or an air mattress (but good luck trying to get the kiddos to sleep when you’ve basically just blown up a bouncy house in a tent!)

Pillows

One of the things people don’t usually think of, is how bulky pillow can be in the car ride and especially in a tent. They make specific camping pillows that have their own cases for storage when you’re out and about during the day and need more room in your tent to move around.

Proper Footware

What shoes you will need for your kiddos depends on time of year, and typography of your campground. We usually do a water based (crick, creek, or lake) campground so our kids can explore, fish, and collect shells and rocks. So we select our favorite Keens that can be amphibious. They are also great on hiking trails that aren’t too rocky. You’ll want an option that’s easy to slip on and off for those bathroom breaks.

Fire Utensils

Whether you’re roasting hot dogs or marshmallows, let’s be real…who knows who has let their dog pee on a stick nearby! I usually resort to bringing my washable Roasting sticks for all things S’mores related.

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For fire stoking, do yourself a favor and have a proper set of fire gloves incase you need to adjust any logs or one goes astray.

For cooking, we use this adjustable tripod that cooks veggies, meats, and will even toast bread right over the fire! It breaks down and goes right back in the box as well for easy traveling.

Lighting

You’ll obviously need flashlights for when you’re walking around at night. We always have these solar lamps hanging around as well, for use inside the tent as well as around the site itself. Kids and adults alike do well with headlamps as well. Just make sure you teach your kids not to shine it at your eyeballs.

Snacks

Overestimate the snacks you bring – basically double what they would go through at home. Pick things unlikely to melt/squash like nuts, dried fruit, whole grain crackers and peanut butter, etc…. One of the worst possible camping situation is running out of food. While you’re at it, pack yourself some extra adult beverages.

Cooler packing hack: Prep ahead of time by freezing water bottles, juice boxes or pouches, and squeezable yogurts. Use these along with ice packs and bags of ice. These will keep things cold in there for longer and also be nicely chilled when your kiddos or yourself want to eat them.

And the Piece De La Resistance

The Toilet Tent

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I cannot stress to you enough how important this little bugger is. You think, “Oh, we are camping, there’s a bathhouse right there that I’ll walk to” or “I’ll just pee in the woods cause I am woman hear me roar!”

Awesome thought. Really, it is.

HOWEVER, 9 times out of ten when your kid wakes up, you wont want to trek the 100 yards to the actual toilet when they are freaking out about the dark walk or first thing in the morning when the entire campground is sleeping and your kid is screaming that they have to go.

This tent is taller as well, so you can change in it without the hassle of ducking, if you’re tall like my family.

Putting The Fun in Family Time

We like to stay at campgrounds with lots of activities. Crabbing on piers, shark tooth treasure hunts, easy hiking, wagon rides with water balloon fights, splash parks, gem mining, local watering holes and breweries with picnic style seating can be all great things to look for. When hanging fireside, though, we always love to add magic to the experience of being outside and away from home as a family.

These amazing fire color packets change your campfire into a magical rainbow of colors that can spark the imagination of even the curmudgeonist of curmudgeons.

I hope this helps some of y’all get your family out and exploring your area or surrounding areas in order for more tiny humans to learn to appreciate and love this earth that sustains our lives. I know I am awed by the majesty of its landscapes, and weather patterns every time we go.

Oh, and no light pollution of rural campgrounds equals amazing star gazing! (Throw in a little romance for you and your partner as well!) Or some educational constellation spotting with your science kid! (There is an App for that)

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Night breezes seem to whisper “I love you”

 

Kristy, Au Naturale: Making Fitness Fun Wherever You Are

Alright Alright. I have waited long enough to talk about it. So let’s do it. Guess what? I Crossfit. And what’s the first rule of Crossfit?

               Always talk about Crossfit.

And boy, oh boy, did I ever uphold that rule! I’m pretty sure people ran for the hills when they saw me coming because, “She’s gonna tell us how many pull-ups she did yesterday”

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Yup….that is exactly what I would have done;) But now, I have learned the power of balance and FUN in adapting workouts to fit into the life of all that wish to have fitness be a priority in their lives.

It seems about time that I share some of my hubs’ and my favorite Crossfit Workouts. I do this so you can know that not only is Crossfit for everybody, but it can also be adapted and scaled down for every BODY. 

I’ll give y’all (that’s right I am a Virginian) two versions for these adapted workouts. The first version will be the Crossfit prescribed workout. The second will be adapted for the at home motivated fitness junkie.

You should of course only do these if you know you are medically safe to do so – if you’re not sure, ask your healthcare provider. And for Pete’s sake, use good form!!!! Not sure what good form is? Invest in a few personal training sessions or CrossFit Gym sessions (you might just get hooked like me).

Kristy’s Most Favoritest Crossfit WOD Ever

“Annie”

download (5).jpegWhat you’ll need: A jump rope and a yoga mat. Oh and some Chamois Butter  just trust me and buy it. High Reps=hello sit-up chafe. 

Oh and also if you’ve had kids……..These little life saver Poise Impressa protection things are Ah-May-ZZZING protection for those 150 reps of jumping. And yes, you will probably pee on yourself if you aren’t using them, let’s all just be real.

The point: We do these repetitions on a metabolic conditioning scale. The way it works is the clock starts, and you want to get in 50 reps of double unders then sit-ups. Then, you do 40 and 40, 30 and 30, and so on…..FOR TIME.

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You said do what?

Don’t have double unders? No problem, just triple the amount of single unders (standard jumping rope) you have to do.

50-40-30-20-10 reps of

Double unders

and sit-ups

Annie at home”

What you’ll need: Your body and a yoga mat

50-40-30-20-10 repetitions of:

High Jumps

and Sit-ups

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Record your time. And repeat in a couple of months and see if you can can get a faster time!

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My Husband’s Choice

“Nancy”

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We are back into the METCON here, but this sort of run/weight training is amazingly efficient in reaching your anaerobic thresholds. Threshold meaning the point when you “feel the burn” but you keep moving through anyway, fighting the urge to quit!

5 Rounds for Time:

400-meter run (roughly a quarter mile)
15 overhead squats

Men: 95 lb (with weight plates and a barbell)
Women: 65 lb (weight plates and barbell)

Crossfit.com explains this workout of the day, or WOD, perfectly.

“This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.”

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“Nancy at home”

What you’ll need: A 1/2 mile route and free weights (you choose the load)

NO weights?

Find a heavy object in your house or use your baby/toddler for Mom/Dad-ercise!

5 rounds for time of:

1/2 mile run

15 air squats

OR

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OR 15 baby thrusters (shown below)

These are some fun ways to “dip your toe” into the world of High Intensity Interval Training to see if it is for you. But trust me, it is.

Enjoy rocking out and sweating massive amounts of High Intensity Awesomeness!

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I mean, who can argue with that?

Dr. Annie Answers: A Parent’s Intuition

Many of the things that people have said they appreciate about me as a doctor are the direct result of advice from one of my best mentors. One thing – trusting a parent’s intuition – has literally saved the lives of multiple patients of mine, and now hopefully, also that of my nephew. He’s in the womb below, while I was also preggers with baby #2.

As a resident, I remember feeling so lost in the beginning about offering advice on things like breastfeeding or colicky babies or a kid with a weird rash. I had been around lots of kids, sure, but I had never been pregnant, had never tried to breastfed a baby, or to get a fussy toddler to take medicine.

I, for sure, gave some asinine advice in those early days and more than once had patients laugh in my face (sorry pregnant patient who I tried to tell to work on her core strength for third trimester back pain!!). What Dr. Pippitt told me was, “Of course you don’t know their kid better than they do, but you do know medicine better than most of them.” Her advice now seems so obvious – let parents be the experts on their own kids. This applies to people being the expert on their own bodies also, but I’ve found we misinterpret ourselves more than parents do their kids…. so paying attention to what parents think is even more important IMHO.

Since then, I, of course, have become a mom twice over. I know tons more practical advice and can be quite a bit more helpful in treatment strategies. But! I still know that every parent is the expert on their own kid. My bottom line advice for when to have something checked out, followed up on, checked out again is always “if you, as the parent, are still worried or feel something’s not right”.

The validity of this was recently driven home in a tragic way. My sister, back in March, called me on FaceTime to show me a lump on her 3 year old kid’s neck. I took one look at it and thought, “that’s not normal”. My sister and her wife agreed and took him in to their pediatrician right away. The doc told them it was nothing to worry about. But… they were still worried when it didn’t go away. They saw ENT who also said it was nothing. But… they were still worried. Finally at 2 month follow up, it was bigger, not smaller. A few weeks later an MRI and biopsy had confirmed it was Hodgkin Lymphoma, an extremely rare, but very treatable diagnosis in someone his age.

Their intuition was right on, and had they not followed up despite being told it was nothing, it could have been caught at a later and more dangerous stage.

So, the next time you find yourself with that, “something’s not right” feeling, go ahead and get checked. This goes for your own body too, of course. Make sure the provider you see is able to make you feel confident that your fear can be ruled out before you go. This doesn’t mean they will do every test imaginable every time – sometimes we can take a look at something and tell you with high level of certainty, “you don’t need to worry”. We did go to school for a long time to learn that medical side of things, after all. But, if your care provider doesn’t listen to or respect your knowledge about your own kid or your own body, find a new one.

Dr. Annie is a married mother of 2, aunt of dozens of other amazing kids and family doctor in the Sacramento Area.

Ps. If you want to support my sister & her family, you can find them on Caringbridge.com under starlinglynnalesker

Sing Peace: The Power of Positive Intention

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Our scene opens to an Amphitheater. Its Grandparents Day and its my son’s first year at this Montessori School. I am excited to show my Father in Law and his wife how AMAZING this school is. It’s reputable accreditations, top notch facilities, child led education model, etc. Then the kids come out. They get in their positions for a song. Then the music starts…

Light a candle for peace

Light a candle for love

Light a candle that shines all the way ’round the world

Light a candle for me, light a candle for you

That our dream of peace, will one day come true

Sing peace around the world.

Goosebumps. Tears.

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I am utterly inspired by this song that my son’s Montessori Primary class is singing. Mesmerized by the message, I soon forget about all the impressive outward characteristics that the school offered. They, in front of my eyes, are showing me that they are teaching the kids about world peace.

What a notion! Light a candle for peace? Is it really that simple? Can I really believe that me lighting a candle for peace for all, will be enough to actualize that peace?

Yes, the power of positive intention is exactly that. Amazing, untapped, raw, power. 

“This morning, in this room, these children are using their power to change the world.”

<Andddddd……scene>

Many folks ask me whether or not I’ve heard the latest on local, national, or world news.  The many tragedies that happen daily, the “government’s latest screw up” and “this party is responsible for the demise of all humankind”. For those who absorb and feel energy,  frequently called Empaths, these types of things go beyond effecting just their thoughts. We feel this sort of devastation viscerally, which is why it can be hard for us to stay “up-to-date” with current events. It physically and emotionally hurts….quite literally.

There is a feeling of hopelessness that comes with constantly being bombarded with the negative things that go on in the world. It is not that we wish to remain ignorant, it is that the physical and emotional pain of feeling it becomes too much, and we must protect ourselves from it in order to live our best life.

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I know, kid. I feel it too.

Within the last ten years, I have developed a ritual that helps me feel the power of proactivity within what feels like a muddy bog of the energy of today’s world. When I feel taken by the overwhelming feeling of the worlds tragedy, I stop and light a candle. This grounding technique helps me to send up a prayer of protection for myself and the world. I take one moment to speak aloud my intention for that day. “I intend to live today happily and in gratitude” or “I intend to offer a feeling of peace to all whom I encounter.” Walking in that truth, I believe, has the power to effect maybe even ONE person. If I can effect one person, then the ripple effect can begin.

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I feel as though it is safe to say that most of us have heard of the Power of Intention. Ever heard of the book, The Secret? Oprah has!!!!

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Whaddup Oprah’s Book Club List?

The book explains that in the theory of Quantum Physics, everything has an energy; including thoughts. If we think about all that we have to be grateful for, we tend to open our hearts and minds to attract MORE of the same. This goes both ways. Both negative thoughts AND positive thoughts attract one another. Relying on this can have profound changes on one’s life. Simply speak your intention until it ultimately becomes your reality. In the book, that can mean financially, spiritually, romantically, or anything you else can imagine. We are, in essence, limitless.

After all, we’ve heard this same notion since we were littles ourselves.

“When you wish upon a star, makes no difference who you are. When you wish upon a star your dreams come true.” 

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Nice one, Jimminy. Thanks.

And why the heck shouldn’t they? If we are all individually powerful enough to make this happen,

imagine the potential energy of the collective?

The mountains of positivity that things like The World Kindness Movement can move.

An example lies in yesterday’s stresses I faced.  For me, they were almost too overwhelming for me to function. Money, parenting, and hormones (TMI? ah, lighten up;))got the best of me. So today, I woke up with the intention that I would feel nothing but butterflies, unicorns, and rainbows. (photo below) I even dressed the part as a reminder. Needless to say, I had an amazing day today in that I could see the good, the fun, and especially the hope in all the things that had stressed me the day before. Had I not intended to live differently today, I would have most likely felt the same stresses take me over. Silver linings are just that. Shiny lines in the proverbial sand that let us choose whether to stay on the side the negative, or to choose to see the positive.

There are ways you can get yourself involved bringing kindness to the world. The Random Acts of Kindness Organization has plenty of ideas, lesson plans, and even motivational quotes to help you on your way. If you’d like to keep it simple, then just smile at a stranger every now and again. It is said to be hella contagious:)

Or, be like this kid,  Maurice Adams, Jr..

We can all learn from Maurice. Well done, good sir.