Learning to Unplug

A few weeks ago, I decided on a whim to take my daughter for a hike early Saturday morning. When we got down to the car and I had her all buckled into the car seat, I realized I'd left my phone upstairs in our 3rd floor condo. In that moment, I knew that if I unbuckled her and we went back up, we'd never make it out the door again, and decided to go without it. As I merged onto the freeway, the tendrils of panic began to tighten around my chest.

What if we broke down? What if got lost on the trail? What if my husband wakes up and doesn't know where we are at? What if, what if, WHAT IF the world ended right in the next hour.....

I told myself we'd go to Multnomah Falls because enough people were there if something were to happen, we could get help. As soon as we crossed over the Sandy river bridge, I pulled off the highway following the signs to Lewis and Clark State Park, a place I'd never been before, AKA not Multnomah Falls. I'd driven pass this park before and wondered where the trail went. Somehow that morning, I thought would be a good time to explore a new trail with a toddler without my PHONE!

There were a couple other cars parked in the lot so I knew we wouldn't be totally alone on the trail. After getting over my fears, we set off with water and snacks in my bag. Oh, what a beautiful morning it turned out to be. Hints of fall colors sprinkled the foliage around us as we climbed up the hill. We spotted birds, chipmunks, and squirrels. Boo loved all the different bugs we came across, including the spider, who's web I almost walked into.

As we climbed higher the trial became more rocky and narrow. We had to climb over boulders more and more until we reached half way up and I discovered why the path had become so rough. Shear cliff surfaces met us as trail leveled off. Boo instantly spotted metal loops in the rock above us. Soon we heard voices as we walked along and discovered a couple of young guys climbing with ropes. Boo's eyes lit up at the sight. "What are they doing, mama?" She asked.

I explained that they were rock-climbing and used ropes and other equipment to stay safe. You can guess what she wanted to do next, but I told her she needed to take lessons at the rock-climbing gym first before I could let her climb here. We eventually turned around and went back the way we came. In all we spent 1.5 hours out in nature hiking. We had so much fun and I kind of dreaded returning back home to technology. That part surprised me.

15 years ago, I didn't have a cell phone or a personal computer. There was no Facebook or Twitter. At my job, I used a computer to schedule appointments and register patients, but we still wrote chart notes by hand. I checked my email 2-3 times a week at the library.

Now, I work 40/week in front of a computer as all the work I do is electronic. On top of that, I spend about 16 hours/week working on my BS degree program which is purely online. Add to that 5-8 hours of writing, marketing, and personal finance use per week and I'm spending up to 62 hours in front of a computer screen if not more. This is not even including my smart phone time and social media. When did my life turn into a scene from a sci-fi flick?

I'd tried to limit my screen time as much as possible before bed-time but now with school, I've let my rules slack a bit. But this little hiking trip really nailed it for me. I NEED to unplug or I will loose my mind. That night I made 3 commitments: 1) to put my phone on airplane mode after 9 pm until I got up to work at 4 am, 2) turn my phone off when I'm out hiking or in nature, and 3) when I'm with friends the phone goes in the purse on silent.

Had my brought my phone with me that morning, I guarantee you anyone within a mile radius would have heard me shrieking as I tried to get the spider off my head because I was too busy taking an Instagram shot and not paying attention the web across the path.

Photo Credit: Jordan McQueen www.unsplash.com

Nature

I recently did a blog post for Portland Moms Blog on Filling the Mama Well and how it's not just one well, but three: mind, body, and spirit. For me nature fills all my wells and an important factor in self-care.

What do I mean when I say Nature?

According to the Webster's Dictionary the definition of nature is "the physical world and everything in it (such as plants, animals, mountains, oceans, stars, etc.) that is not made by people." That means going outside on my balcony and sitting in the sun, listening to the birds in the near by trees, and feeling the wind on my face is part of nature.

Now to be honest, I much rather go for a long walk on an empty beach and stand in the surf, breathing in the revitalizing ocean air or hike to the the many gorgeous waterfalls in the Columbia River Gorge and smell the rich, earthy forest scents, but when that isn't possible I can make time for nature right here in my home.

Spending time in nature is a key element to filling the mind, body, and spirit well, but also provide healing from the harsh energies that surround modern life.

So how does nature fill the wells?

Mind. There are many studies out there that show the benefits of nature. For example one study done at Stanford showed a decrease in anxiety and improvement in cognition. These are just two of the many ways fills the mind well. For me a hike in the woods, calms my mind, gives me clarity in decision-making, and the endorphin boost from the physical movement give me the feeling of well-being.

Body. Humans are made to move, when we don't things don't go so well. Exercising outside only adds to the abundance positives from nature. First of all when you are out in the park all of your senses are being exposed to nature. The fresh air helps with detoxifying your body when you exercise. A simple walk through the local park not only fills the mind well, but your body's well too.

Spirit. Nature is one of the best ways to feed the soul. Nature inspires creativity, nature sounds heal, and nature smells uplift. Take a moment and go outside. Take off your shoes and let your feet touch the earth. Focus on cool feeling of the dirt or grass touching your soles. What do your feel? Do you feel pulled down deeper as if growing roots into the earth? To your toes tingle? Follow whatever you are feeling for a few minutes and then come back to your body. How do you feel now? Chances are you are feeling pretty grounded. This is my go -to exercise when I feel like the world is pulling me in every direction.

Here are some other nature tips that have helped me:

• Walking around the playground at the park while my daughter plays
• Standing in the grass bare-foot for 5-10 minutes
• Sitting on a rock near a river or stream and sticking my feet in the water
• Watering the flowers and plants on my balcony
• Weeding the planters and pruning the dead flowers 
• Taking a 15-20 minute jog through a nature park
• Drinking my morning tea or a glass of water outside on my balcony
• Watching the sunset or sunrise
• Doing 15-20 minute yoga stretches outside in the park or on my balcony
• Dedicating a weekly hour to a specific "hobby" in nature like hiking, kayaking, biking, skiing, paddle-boarding, snorkeling, or whatever is appropriate for the season you are in and location you live in.

 OK, now it's your turn. Please share your nature tips below in the comments.

The UnImaginable

Yesterday I did three things I once thought unimaginable.

1. This.

Crossing the finish line of my 1st 5k run I've done since high school AND I even ran most of the way!! Five months ago I couldn't even run to the end of the block let alone a mile.

2. Joining a Mom Blogging Community- Portland Moms Blog is launching on the 26th of this month and I have the great privilege to be a regular contributor. If you would have asked me if I would blog about mommy stuff two years ago, I would have laughed in your face and said "Unimaginable." Yesterday I met the other ladies who will be blogging with me and I was blown away by their awesomeness. Click here to view a photo that is a preview of the shenanigans to come.

3. My evening ended with this.

I have been dying to see these two since I discovered them on YouTube three years ago. I have all of their albums and I listen to them often, but this Croatian duo performing live is something out of this world. They went from classical cello pieces to classic rock jamming to tender romantic melodies that sent chills and goosebumps throughout my body. If you ever get a chance to see these guys, DO!! The experience is unimaginable.

Working moms and exercise

"I'm a mom, I don't have TIME to exercise." I hear this all the time. In fact, I used to use the same excuse, that is until postpartum depression set in and I needed to do something about it pronto. Exercise has been one of my top depression busters ever since.

The truth of the matter is, you can exercise and it doesn't matter how busy you are as a mom. You can always find the time just like you find time to go pee and eat. The body needs movement just like it needs air, water, and nutrition. Some of the benefits of exercise:

• Improved mood
• Decreased Depression
• Stress relief
• Cardiovascular Fitness
• Increased Metabolism
• Better Sleep
• Improved Well-being

With that being said, I totally get the mentality behind non-exercise. Motivation plays a key factor. It's so hard to get moving when you don't FEEL like exercising. For me, changing the way I view exercise helped me develop a more regular practice of daily movement and I'm here to tell you even if you work a full-time job you can still find time for exercise. Here are five simple ways to add exercise to your super busy mama life:
 

• Walking/running  (stroller) Take 15 minutes to go outside and walk! If you are a runner, you can do that too. I started training for a 5K last fall by taking my daughter in the jogging stroller for a 15 minute run 3 times a week.
• Mommy and me yoga. There are plenty of classes out there, but also videos and books. Check out your local library.
• Join a gym with a daycare. This is a great way to get exercise and mommy time in one setting.
• Dance for 5-10 minutes to your favorite tunes with or/without baby.
• Stairs. I work at a seven-floor hospital and when I'm in the office, I take a 15 minute break and just go up and down the entire stair case several times. 
• Hike it Baby. Great way to connect with other moms and get some exercise in. They have plenty of hikes on the weekends for working moms.
• 7-minute workout app. There are several out there to choose from, most of them free. These apps are awesome because they will take you through an entire workout including pushups, squats, and crunches in 7 minutes! Who doesn't have SEVEN minutes to devote to their health?

As you can see, there are plenty of different ways to get moving throughout the day.You need this girlfriend!

Exercise & Pregnancy

I’m sure you’ve heard how important exercise is for pregnancy, so I’m not going to focus on that. I am, however, going to share my top 3 favorite forms of exercise I did during my pregnancy. As with any type of sport, make sure you clear it with your doctor or midwife for safety reasons.

1.       Swimming. First of all I love being in the water so naturally swimming became my number one go to sport. Benefits: The water keeps you from overheating, majority of your muscles are being exercised (more bang for your buck), it’s gentle on your joints, and when you’re in the last trimester the water buoyancy gives your body a break from carrying the extra weight. Cons: You need a good prego swimsuit, or if you are like me, just wear a two piece and show off your beautiful baby bump, and you get to smell like chlorine for the rest of the day unless you find a saline pool in your area.

2.       Yoga. I didn’t do enough of this during my pregnancy and I paid for it with a prolong labor. Benefits: prenatal yoga helps strengthen the essential muscle groups you’ll need for labor and delivery, gives you flexibility, reduces stress, and very calming to mind, body, and spirit. Cons:  Well, I can’t really think of any. Here’s a fabulous 30 minute video I found online and practiced during my pregnancy, although not enough. Make sure you drink plenty of water and you have a fan on to keep you cool. 

3.       Walking. This is the easiest go to form of exercise out there and best of all it’s free. Good walking shoes are a must during pregnancy because of the extra weight and the change of center of gravity for the body. 15-30 minute walk a day is sufficient. For more of a workout add some stairs or hills to your walk, but make sure you don’t overheat yourself. The best way to know you’re pushing too hard is your breath. If you can’t carry on a conversation because you’re out of breath that means you’re overdoing it. Benefits: as I said it’s free, you strengthen your legs which you need during labor, and it’s a chance to get out into nature which has a nice calming effect. Cons: towards the end of pregnancy it can become difficult to walk as the baby positions his/her head down into your pelvis (speaking from personal experience here). 

The important thing to remember is to just move your body and stay active. Happy Pregnancy, mama.