Track Camp 2017

Track Camp 2017 for both kids was a hot one but successful!   They both got to practice every event and even had a little competition on the last day.   

A Guide to Physical Therapy after Spinal Fusion

A Guide to Physical Therapy after Spinal Fusion

Image Credit: Pixabay

A spinal fusion is one of the more serious injuries that could impact your life. If you recently went through a spinal fusion, you will eventually want to go through physical therapy so that you can achieve mobility and a regular routine. However, you must take things easy, because you do not want to aggravate the injury. Here is a guide to physical therapy following a spinal fusion.

Dos and Don’ts

There are so many dos and don’ts with respect to a spinal fusion. A doctor will always tell you that trying to get back to your regular routine within one or two weeks is a bad idea, because you will only make things worse. However, it does not mean that you should just lay in bed all the time feeling sorry for yourself.

It is all about finding the right balance. And with the help of therapists at Bosh Physical Therapy, you can get yourself in a much better position to recover from this surgery.

Week 1:

During the first day, you should only be taking small walks. Your surgeon will let you know how much walking is appropriate given the specifics of your surgery.

During the second to seventh days, you should be stretching your hamstrings and quads regularly. Also, work on your middle back, because this can prevent adhesions or scarring in your nerves. Stretch slowly for around 30 seconds, and repeat the process three times. Do two sets each day.

Nerve stretches are also important. A nerve stretch is when you lie on your back with your legs flat on the ground. Then you lift a leg up until you feel something near the back of your thigh. Now support that leg by putting your hands under your knee. Pump your ankle while keeping the knee straight. You can do this for both legs one after the other.

Weeks 2-9:

Stabilization exercises are vital during these weeks. The goal is to move your arms and legs while ensuring that your lower trunk is not being rocked or arched. You are healing the area around your back, so you don’t want to exert or stretch that part of your body too much.

Examples of stabilization exercises include pelvic titles, marching in place, and extending your hip muscles while you lie on your stomach. If you are unsure about how to do any of those exercises, you may want to look them up online or watch a video of how they are performed. Proper form is so vital when you are rehabilitating from a spinal fusion, because bad form means you are not working the appropriate muscles and nerves.

Weeks 9-12

When you get beyond the ninth week, you are at a stage where you can begin some dynamic exercises. But even though you will be eager to do more, it is so important that you speak with your doctor and physical therapist each time you want to change your routine. They are the only ones who can properly assess your spine and where you are at right now.

How to Effortlessly Spruce Up Your Home

Being a homeowner means a lot of responsibility. It’s easy to move into a place, unpack, relax, and never think about changing anything because it’s a lot of effort and can be expensive. However, keeping on top of your home is a must, otherwise, your house will become cluttered, stressful, and can cause structural problems in the future. If you have everything sprawled all over the place, how can you see any underlying issues which need to be addressed?

Reclaim your home and create a happier environment; here’s how to effortlessly spruce up your house for a more relaxing atmosphere.

Clean

Your whole house will benefit from a deep clean. Although it’s a lot of effort, once you’ve done the first intense cleanup, you can then implement them on a bi-monthly basis or even once a month if you keep on top of the clutter and the rubbish. Dust and hoover once a week, and be mindful of what you buy, so there’s no need to have an excessive number of deep cleans. Your place will look better immediately after a long cleaning session.

Fresh Paint

Last year, bold colors may have been in fashion; however, trends have changed and now neutral tones with small bursts of color are all the rage. Giving your house a fresh coat of paint can completely transform your home – a room’s mood and ambiance can drastically change, and what’s even better is that next year, you can repeat the process and change the colors within your home once again. It’s guaranteed your home will look brand new after a fresh coat of paint.

Install Outdoor Lighting

Sometimes we forget about our gardens, however, outdoor spaces can be incredibly beneficial to your home. Not only can a well-constructed and designed garden improve your home’s curb appeal, but it can also provide an outdoor space for you and your family to relax and unwind in.

You also need to consider the safety of your home. Outdoor LED Wall Pack Lighting from e-conolight, are durable, dependable and offer superb illumination. These lights will increase your home’s security, as well as offer lighting for outdoor parties and events.

Find Second-Hand Furniture

Head to your local thrift store or consignment shop and pick out furniture that’s comfortable. Second-hand can be incredibly cheap, and vintage items are very in fashion right now. Therefore, you no longer have to break the bank when updating your home furnishings; instead, buy from charity shops and implement your own DIY skills. Paint any wooden furniture you wish to change the color of, or add different surfaces to tables.

The best thing about adapting old furniture is that you get the chance to showcase your personality. There’s also less pressure about accidentally ruining the furniture you’ve just bought, as it wasn’t ridiculously expensive in the first place.

Have a home you’re proud to call your own. If it’s cluttered, then not only will it be stressful for you, but it will also be stressful to family and friends who visit. Create a calming, beautiful and personalized environment, and make sure to keep on top of the cleaning and organization.

Sports You Should Try As A Family

There’s a wide range of activities that are family-friendly, but nothing beats sports. Sports are a great way to get everyone together having fun. It’s as competitive in nature as you’d like it to be and everyone’s able to participate. The idea is to unwind and get exercise at the same time.

If you’re not sure where to start, then it’s time to start researching ideas. There are plenty of options out there for families to participate in and break a sweat. It’s always good to get the input of the people involved, but you also want to have a few ideas in your back pocket. See sports you should try as a family.

Baseball

Baseball is a fun game to play in the backyard or with a group. Have people in the infield and outfield and assign a pitcher and catcher. Take turns batting, and that’s all you need for a decent game of baseball. Set bases out so you know where to run after you hit the ball. Feel free to keep score or not during these games. It depends on your family dynamic and how many people you have playing.

Kickball

Kickball is a pleasurable game that only requires a large softball and bases. Instead of throwing the ball like in baseball, the pitcher rolls the ball on the ground to the batter. All you have to do is kick it as hard as possible and run the bases. Kickball is nice because the ball doesn’t hurt when it hits you. It’s a good game for kids. Ask the neighbors to join in if that’s an option.

Jet Surfing

Head to the water and spend an afternoon on a jet surf. Jet surfing is a fun activity that’s done in any condition of water, and the boards are easily transportable by car. Surf through the water on your board enjoying the sun on your back, water in your face and wind in your hair. The motor is powerful and has the ability to make this one of the most fun recreational water sports around. You’ll have a great time cruising the water and racing each other.  

Soccer

Grab a soccer ball and head to your backyard or the local fields. All you need is your ball and a soccer net or two. Split up into two teams and start running and passing. Scoring a goal is a big deal, so celebrate as a family when this happens. You’ll get lots of exercise playing soccer, so prepare yourself to do lots of running.

Skiing/Snowboarding

Another idea is to head to the slopes for a nice day of skiing and snowboarding. There are hills of all sizes for different skill levels. Choose to ski or snowboard depending on your preference. Have fun in the snow and challenge yourself on each hill. Later, take a break a warm and cozy lodge and sip on hot chocolate.

Conclusion

There are many activities that are fun for families if you’re open to new ideas. Put on your thinking cap and take a group vote. These are a few of the sports that you should try as a family.

Destination Weddings – How to include and Entertain the Kids

Life can be quite the journey, you've searched high and low for the perfect diamond.  You've spent months planning the ideal proposal; she was completely surprised and elated.  Now you are planning to whisk your closest family members and friends away for what will be the most important day of your life.

If you’re thinking about including your nieces and nephews, as well as your married friends’ children, in your destination wedding, spot-on planning is critical. Here are some crucial tips on arranging a kid-friendly ceremony and reception for your destination wedding.

1. In your RSVP invitation cards, ask your guests to inform you how many children will be going with them to the wedding, as well as the respective ages of each child. Remember to count tweens and teenagers as adults. Forcing them to mingle with very young kids is not ideal, unless you plan on making the older kids in charge of the little ones. Of course, this arrangement can be okay if the brood is not that hard to handle and if the older kids agree to babysitting (and as long as they are responsible enough to keep their wards safe). If not, it would be best to hire a babysitter or two, depending on the number of children involved.

2. If you have really decided to include kids in the big picture, consult your wedding planner. Certainly, she’s already figured out a few tricks on keeping the kids in generally appropriate behavior all throughout the wedding. The experienced professional that she is, she knows only too well to keep the kids in mind when considering every element of the occasion, from the ceremony itself to the reception.

Of course, if you don’t have a wedding planner and if you and your best gals are planning the entire thing, don’t worry. All that’s required are a few tweaks on certain details of the event. Just make sure to have a babysitter or two handy, or perhaps a cool aunt would be kind enough to volunteer to take charge of the kiddos during your special day.

3. Make sure that the wedding venue is child-friendly. Many modern villas, for instance, don’t have railings. Furthermore, there are also establishments that do not allow children in as guests. Therefore, it would be best if you first check the details of the accommodation with the receptionist before booking.

4. Preparing age-appropriate party/welcome bags for the kids is a great idea. Make sure to give one bag per child to avoid unnecessary crying and meltdowns. After all, it should be expected and understandable that very young kids are still learning how to share. If the kids will be staying at a hotel, coloring books and erasable markers are a safe bet to keep them busy without making too much noise. Puzzle and handheld games will work well to fight boredom in older kids. If you plan on giving them more fun and exciting toys for the pool or beach party, make sure to hand these out after the wedding. Otherwise, your immaculate wedding dress may get ruined by a squirt gun or whatnot.

5. Remember to keep unobtrusive toys, cookies, harmlessly colorless candy and water handy during the wedding ceremony itself, to keep tantrums and meltdowns at bay. The adult-in-charge should never forget to bring wet wipes and disposable table napkins, lest the kids wipe food on their cute little suits or dresses.

6. If you wish to host a cocktail party for your reception, make sure to prepare a separate age-appropriate party for the kids, ideally just in an adjacent room so parents can easily check on them every now and then. This will keep tired, hungry and bored kids from disrupting wedding toasts or photos. And don’t forget to leave them with a responsible and sober volunteer-guest or a babysitter.

Games, movies and toys are the perfect party ingredients so that the kids won’t feel left out from the festive mood. Another fun idea to keep them busy is letting them decorate their own mini cakes. If you want, you can also hire a clown, a magician, or a superhero or princess in costume. Also, make sure to serve kid-friendly party food. Kids can be picky eaters after all, and you can’t serve caviar or escargot without them feeling queasy about it.

If the reception is to be held in a beach or pool, make sure that the adult in charge will be sober, knows how to swim, and can perform CPR. This will allow the adults to be more carefree and enjoy the occasion without fearing for the safety of their kids.

Including kids in your destination wedding isn’t a cringe worthy idea at all. You can still enjoy your wedding, and your very young nieces and nephews can enjoy the occasion with you. All that’s needed is extra preparation and loads of patience.