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  • Family Life, Self Care For Moms, Wednesday Wellness

    Fitness: Barre3 Reflections

    barre3

    Let’s Get Physical!

    Who doesn’t want a bangin’ body? Who doesn’t want a clear mind and happy life?

    This day in age we are bombarded with so many images and visuals of the perfect body. Take a scroll through Instagram or Facebook and I think you will understand what I am saying. But this post is NOT about how to achieve that. It is NOT about how to achieve the perfect physical look. It is NOT about how to loose weight.

    What this post is about is the importance of starting with the idea that you are enough and your physical appearance is only one part of you.

    Just before the New Year I was asked by the studio owner of my local Barre3 studio if I would participate in their upcoming January challenge. I had been taking classes at her studio off and on for a little over a year. Essentially, before she could finish her request, I had bought all new workout clothes and was ready to take the challenge head on.

    I was beyond flattered for the opportunity to be included but I was so nervous. I had to participate in multiple Barre3 classes a week, commit to daily meditation and then reflect. I just wanted to get a firm butt!! Ha.

    What I learned in the four week challenge about myself and about my strength was shocking and a little bit overwhelming. Yes, I participated in multiple classes a week and yes I (tried) to do daily meditation. But the real power and strength came from the reflection. And the belief that I was enough. That what I brought into the studio each day was enough. It was not about more more more… more weight loss, more endurance, more perfection… it was about being enough and focusing on the core aspects of what makes me strong from within.

    As a mother, as a mother who has a son with sensory needs and as a wife of a consultant I need a place where I can go and take care of myself. I found this at Barre3. Finding a place where I loved the workout, loved the community and felt rejuvenated and uplifted when I left was amazing. But Barre3 is not just about the workout. Now, do not get my wrong… it is hard. Your heart beat rises, your muscles burn and there is a lot of sweat. But in conjunction with Headspace I was able to focus on my mind as well.

    The Barre3 Piece

    I LOVE IT. Like honestly, truly, seriously. Even after the official challenge has ended I find myself craving to be at the studio and take a class (which I continue to do). Like I mentioned I wanted to just get a tight butt!! And while there is still progress to be made I am seeing a physical change in my body. The structure of the class is such that leaves you wanting more but feeling completely satisfied and sweaty. They have a formula of large range movements, small movement burnout and postural holds that I have not found in any other workout.

    All About The Workout

    Within each workout I get my hear rate up and blood pumping. My legs/arms/abs quiver. And my isometric strength is tested. I LOVE IT. All of it. With a consistent and committed routine REAL changes happen. My arms are more toned, my legs are stronger and my back has never felt better. For many of you who have been following me for a while you know I have had some serious back problems. Barre3 has been one of the best things that happened to my back. Pain is gone. Mobility is back.

    All About The Breath

    Not only does this fitness class offer a physical component but each class ends with dedicated breath work. It is a time to focus and be present for yourself. It has been in this time where I have felt the true community and connection of the Barre3 practice. I am in love with my home studio and the amazing instructors who share their passion. This dedicated breath work is when these women impact my life the most. With their words of encouragement, guidance and inspiration. It truly is an uplifting community and special place to be.

    The Meditation Piece

    Over the course of the month I began to see a direct correlation between my meditation and my workouts. Whether it be through the use of my breath or the work of quieting my mind it became a TOTAL body workout. So often we, as humans, forget that a total body workout should include our minds. As I have mentioned in the past I started mediating about six months ago and it has changed my life. Really focusing on deepening and bringing that practice into my physical workout began to take shape during this challenge.

    In full transparency Headspace is not my favorite meditation app. It took me a while to get used to the narrators voice in Headspace. BUT I did really connect with several of the daily meditation guides including one about quieting mental noise and another one on accepting challenging times. Both resonated with me as they were very applicable to aspects in my daily life.

    As a mother the ability to quiet mental noise is a hard feat; what with all the lists, errands, lunches, laundry, school, homework, activities, date nights, birthday parties and such to plan and execute. But the more I attended Barre3 class and focused on my meditation I was able to find moments in my day where I could quiet the noise and be present. During those times I could see my life a little more clearly… and I am able to make changes for the better.

    So, What’s The Catch?

    In this case there isn’t one. My fitness journey has been documented on my Instagram and here on the blog and I promise this has been an incredible experience. I continue to attend class at my home studio– any Denver ladies wanna meet me there?? And I continue to grow, get stronger and be more intentional and HAPPY in my life. Like any workout routine it takes commitment and perseverance but knowing that I am enough no matter where I am when I enter the studio makes it all worth it.

    With Love,

  • Family Life, Sensory Processing

    When Sensory Integration Plateaus: Tips To Get Back On Track

    The craziness has returned. Meltdowns are back. Sensory seeking is at all time high. Declan’s sensory integration has plateaued. We still do all the same things; we do our very best to use the skills and techniques we learned in occupational therapy and he has stopped responding. We have plateaued. The sensory integration strategies we have been using while AMAZING have lost their bang. The sensory plateau is super common and happens all the time.

    A little background. When Declan was diagnosed with SPD, read the post here, we started occupational therapy. We did weekly therapy sessions for just over six months. Towards the end of this time we came to a joint decision that occupational therapy had done wonders and it appeared Declan was ready to come to therapy less often. That happened at the end of December.

    Here we are in February and we have plateaued. Essentially that means the techniques and strategies we have been using have run their course. His sensory system as “caught on” to what we are doing and has stopped responding in the way we hope. Swinging doesn’t meet his needs anymore, heavy work seems less effective and his eating troubles have returned.

    So what do you do when your sensory integration strategies seem to stop working and your kiddo encounters a sensory plateau?

    This was, yet another. first for us but over the last couple weeks we have had to spend a lot of time navigating this question. What happens now? So I wanted to share four things we have done to help re-spark the sensory integration and better meet his needs.

    Call the Therapist

    This may seem like an obvious one but it actually took me a while to do this. Not sure what I waiting for. She was able to offer some advice on additional integration ideas. She reminded me of the things we were already working on and she essentially calmed me down. If she did nothing else it was to ease my mind that this is totally normal.

    Our therapist has always maintained an open line of communication so she was happy to chat with me. We also scheduled a few “maintenance” sessions to get him back on track and tackle a few new symptoms we are seeing. Over the phone she offered me a couple ideas for new ways to meet his proprioceptive needs in order to hold us over until our appointment.

    Get To The Root Of The Plateau

    This one seems simple but in reality this was the hardest piece for us to really figure out. As we started to look at why we were seeing a plateau we really struggled to figure out which of our strategies may not be working anymore… it seemed like everything we tried was failing. And then, one day, Declan walked upstairs and his pants were like 3 inches too short. He had hit a growth spurt. BAM! It hit me that the likely root of the plateau was due to his growth spurt.

    When kids hit growth spurts- both physically and mentally- it is really hard for their bodies to manage all of the changing elements. They have sensory needs that fall all out of whack despite great integration techniques. Declan’s body just couldn’t handle it all. Growing takes all his energy and he very little left to respond to sensory input… hence the meltdowns, sensory seeking and general craziness.

    Be Patient and Predictable

    Maintain structure and a schedule. This is one of the best ways to deal with and ease the struggles of a plateau. Be consistent in both your schedule and your sensory integration. If there are underlying root causes of the plateau a consistent and predictable schedule will be one of the best ways to combat this issue. Many times kid with SPD crave a predictable schedule, in general, and especially when they seem to be struggling to regulate and processing sensory input. If their bodies can start to anticipate what is coming it can help alleviate any unknowns in the bodies. Providing you kiddo with anticipated activities could help to get them over the sensory plateau as they begin to expect and crave that in turn helping to meet their sensory needs.

    Try Some New Resources

    plateau

    The internet is filled with so many resources. But like you I can be skeptical about what I am reading if I am not sure of the validity of it. But I have done some work for you and found some great online resources that really helped us work through the sensory plateau. I have found a few podcasts and websites that gave us some new ideas and strategies to help meet Declan’s needs.

    Podcasts

    1. The Sensory Project Show Podcast Episode 31
    2. Naturally Recovering Autism Podcast: Interview With Lindsey Biel
    3. Tilt Parenting Podcast Episode 76

    Websites

    1. Star Institute For Sensory Processing

    Books

    1. The Out Of Sync Child Has Fun
    2. The Everything Parents Guide To Sensory Processing Disorder
    3. Ignore It! How Selectively Looking the Other Way Can Decrease Behavior Problems and Increase Parenting Satisfaction
    4. The Explosive Child: A New Approach For Understanding and Parenting Easily Frustrated Chronically Inflexible Children

    There are so many great ideas out there from other mothers and occupational therapist on Pinterest as well. Make sure to check that out.

    The fact is that each resources may not be 100% applicable to your child and your situation but there will be a tip or two in each resources that can help with the sensory plateau.

  • Family Life, Sensory Processing

    Secrets for Successful Santa Visits

    The Big Man.  Santa Claus.  St. Nick. Father Christmas

    The thing is this: as a parent you either loath the visit to Santa or you wait all year for this amazing day.  Despite what side you fall on the visit is going to happen.  And hopefully after reading this the visit will be a huge success.

    We all know the picture of the fat man in a red suit holding the screaming baby… yah we have that photo! And in fact we have like 3 of them.  It is only in the past year that Declan has come around to Santa.  But each year we have gotten closer and closer to a successful Santa visit and so I am determined that this year will be the best one yet! And because we have been through this and now we have the lens of sensory processing I wanted to share my secrets to successful Santa visits.

    For kids with SPD a visit to Santa can either be a great way to meet sensory needs or it can be a nightmare. If you kiddo is a seeker than all the lights, crowds, sounds and Santa himself can meet a lot of their needs.  But if you child is an avoider, especially a severe avoider, a visit to Santa class could just be the worst day every- despite your best intentions.  My hope is that no matter your child’s needs these secrets will help ease any anxiety and tension.

    The whole idea of Santa is to create memories and share the magic of the Holidays with out littles.  Santa is the last step of magic… before they become non-believers.  So let’s make those visits a happy, joyful, stress free outing.

    santa

    5 SECRETS FOR SUCCESSFUL SANTA VISITS

    Plan Ahead

    This may seem like a silly one to even mention.  BUT when you are dealing with kids with SPD (or any child in general) having a plan can make or break your trip.  While some parents and children are able to fly by the seat of their pants I highly suggest making a PLAN before you venture off to see Santa.  Consider timing; not only how long it takes to see Santa but the potential line, the amount of travel time and any additional time spent getting to Santa.  Don’t take kids around lunch time when they may be hungry and consider first thing in the morning before your kids start to get tired.  Make sure to check when Santa is available before you head out! Santa is waiting!

    Divide and Conquer

    Make it a group outing!  Invite grandparents and/or close friends.  Have a one adult wait in line (if there is one) and one or two adults walk around the kiddos.  This can be especially helpful for kids with SPD.  Seekers may need to run, jump and wiggle.  So having someone to hangout with them and support them while they do that can be really helpful.  If you have an avoider having an extra person there to wait further away from the crowds, or help distract or even wait in the car can make the whole experience manageable.  It takes a village!

    santaBe Flexible

    Parents want perfect Hallmark photos and memories.  And sometimes we have such grandiose expectations of what the visit and moment should look like that we forget to let our kids experience.  Keep in mind they are still children and be flexible on your expectations of the moment.  The photo may not be perfect but your child’s eyes light up and the magic is alive in them then that is a successful Santa visit.  Remember, whose memory is this… theirs or yours??

    Keep It Simple

    For the most part kids are simple humans.  They like it simple and easy.  Adults are the ones that make it complicated and muddy up the waters.  And believe me I am guilty of this!  Let them be kids.  Do not stress about what they may say to Santa- let them be spontaneous.  Try not to over think their behavior in the moment; as a parent of SPD that is hard to do. But them experience and live it.  They are simple creatures who simply want to laugh, smile and be happy.  And if Santa doesn’t meet those need I am not sure who can!

    Expect The Unexpected

    You made a plan a head of time, you were flexible and you kept it simple… and then you got up to Santa and your kiddo freaked out.  Expect that.  In the moment things can always change and while being flexible is great it is also making sure we understand that we will likely be surprised by something.  For the kids with SPD this last secret is one of the most important.  We can plan and do as much preparing as possible but we all know that we should walk into any situation expecting the unexpected.  And that is okay!  And that does not mean failure!

    Santa truly embodies the best that the Holidays has to offer and I want more than anything for you and your kiddos to enjoy getting to see him and sending off your Christmas wishes.  But Mamas, remember at the end of the day it is about the memories and the magic of the season.  Santa is a great dude!  But do not make a visit to see him the end all be all of the Holiday season.  With these five easy secrets your visits will hopefully be a little more successful, be a little less anxious and a little more merrier.

    With Love,

  • Family Life, Sensory Processing

    Holiday Gift Guide For Kids With Sensory Processing

    gift

    Tis the Season… For Gift Giving! This year I want to share the top gifts and each gift is sensory inspired. All of these gifts meet and/or address at least one and actually multiple sensory needs.  Whether it be a swing for vestibular and self regulation.  Or a shopping cart that meets proprioceptive and tactile. And every gift on the list is under $100 while most are actually under $50.

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