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Monterey Bay Parent » health

Pelvic Floor Support for New Mothers

By Jessica Thibault | July 12, 2024

A Conversation With Dr. Kyle Hartman

Author’s note : Dr. Hartman supported me with first-time birth preparation, made helpful baby-wearing recommendations, gave me exercises to heal lingering diastasis recti, helped me navigate a variety of “Is this normal?”/“I want to feel like myself again” moments the first six months postpartum, and helped me return to more regular running in time to participate effectively in the Big Sur Marathon Relay ten months after baby. I’m very grateful.

HI! PLEASE INTRODUCE YOURSELF.

I’m Dr. Kyle Hartman, owner of Monterey Pelvic Health, pelvic floor physical therapist, and sex counselor. I am also a teaching assistant and business coach for other physical therapists who treat pelvic floor dysfunction and perinatal care. When I’m not working, I play competitive beach volleyball in Carmel or Santa Cruz. I’ve been living in Monterey for about six years now and love it!

WHAT ARE THE KINDS OF ISSUES YOU TREAT?

Our office specializes in pelvic floor dysfunction and perinatal care. Common things we see are urinary incontinence/frequency, sexual dysfunction, diastasis recti, pelvic pain, and GI/bowel dysfunction. We also provide labor prep and postpartum rehabilitation. We love helping people get back to activities they haven’t been able to do because of their pain or dysfunction (i.e., running, exercise, or just keeping up with the kiddos!). 

WHAT DO YOU GET ASKED MOST FREQUENTLY BY NEW MOTHERS?

“Is this normal?” or “Am I normal?” Usually I answer this by challenging the difference between normal and common. No, it is not normal to have urinary leakage after having a baby, but yes, it is very common (about 30% of postpartum people suffer from prolonged urinary incontinence). I try to stay away from using the word “normal” when talking about these concerns because our culture has normalized a lot of things after having a child and I truly believe that people do not have to live with these symptoms and can find relief from their concerns.

WHAT DO YOU MOST WISH PEOPLE KNEW ABOUT THE POSTPARTUM PROCESS? I’M SURE IT’S HARD TO NARROW DOWN.

It is hard to narrow down! I wish people would get comfortable with their anatomy. The number of times I hear someone say, “I didn’t even know these muscles existed!” or “I’ve never even looked down there!” is so common. Knowledge is power. The more we know about this part of our body, the better we can advocate for ourselves if something hurts or feels off and it doesn’t feel so foreign or anxiety-producing. A lot happens to this area during pregnancy and postpartum! 

Also, I want to remind people that the postpartum process looks different for everyone and it is not a linear healing process. Our culture tells us that we need to “bounce back,” get back to work (if you work) three to six weeks after having a baby, and lose all of the baby weight as soon as possible . . . all while taking care of a brand-new baby, sleeping minimally, experiencing hormone depletion, and likely forgetting to eat and drink water while you are awake all day/night. Don’t forget that rest is the biggest part of the initial healing process, and give yourself a lot of grace.

HOW CAN SOMEONE KNOW IF THEY SHOULD CONSIDER PELVIC FLOOR PHYSICAL THERAPY? 

If you’re experiencing urinary/fecal leakage, urinary urgency or frequency, constipation, pain with sex, tailbone pain, pelvic pain, C-section scar pain, abdominal separation, or diastasis recti, help may be needed. If you’re pregnant and curious about how to prepare for birth or want to get back to exercise without pain/dysfunction postpartum, we are your people! 

LIKE ME, A LOT OF PEOPLE ARE ITCHING TO GET BACK TO RUNNING POST-BABY. WHAT ARE SOME KEY GUIDELINES AROUND RETURNING TO RUNNING FOR NEW MOTHERS?

The biggest thing to remember is that getting back to running after a baby takes a lot of time—I generally tell people to wait three months before going out for a run. For some, this probably sounds TERRIBLE! 

When we run, each foot strike equals about three to four times your body weight in force! That’s a lot of load on your joints that you need to adequately prepare for. Keep in mind, especially if you’re working with us, that you’ll have an extensive program that includes lower-impact cardio options and full-body-strengthening exercises to prepare your body to tolerate running without dysfunction and decrease the risk of injury.

FOR MOTHERS NOT ABLE TO COME IN FOR STANDARD PELVIC FLOOR PHYSICAL THERAPY, ARE THERE ANY RESOURCES YOU RECOMMEND? 

Of course! If childcare is an issue, we always encourage bringing your child along to your appointment! Especially if they are young, we can show you creative exercises with your kiddos to more easily fit into your lifestyle. We love to offer alternative resources so that people can learn and get care in a way that fits them best.

MEET THE EXPERT: DR. KYLE HARTMAN received her doctorate of physical therapy at Samuel Merritt University in Oakland, CA. She began her specialized training in pelvic floor dysfunction and perinatal care through the Herman and Wallace Institute, where she is now a teaching assistant for other physical therapists who are entering the specialty. She is a trauma-informed therapist that treats all genders and is queer friendly. She is currently working towards becoming an AASECT certified sexuality counselor to further help patients that are experiencing difficulty with intimacy.

Her interest in becoming a physical therapist developed from her experience as a Division 1 volleyball player and working with rehab specialists to optimize her own recovery and performance. She enjoys specializing in pelvic floor conditions because of how profound progress can be for her patients, like being able to start a family or finally being able to travel abroad without worrying about needing to use the restroom. She also feels strongly about advocating for people’s intimate health care and creating a safe place for people to heal from their concerns. 

Outside of the clinic, you’ll likely find her playing beach volleyball in Carmel or Santa Cruz or enjoying a local exercise class!

Filed Under: Health & Wellness, Pregnancy & Infants Tagged With: health, new mother, pelvic support, pregnancy

Eight Fun Ways to Inspire Healthy Eating

By Monterey Bay Parent Editors | December 27, 2023

  1. We’ve all been there: despite our very best efforts – and cajoling – our kids simply won’t eat healthy, home-cooked food. How about trying a new strategy in 2024 and making healthy eating a fun activity? Here are some fun ways to sneak healthy foods into your child’s diet:
  2. Dinner for breakfast. Everyone knows about “breakfast for dinner,” but have you ever considered “dinner for breakfast”? “Well, why not,” says Shannon Crocker, a dietician. “If it was a healthy, balanced meal last night, it’s still a healthy, balanced meal this morning.” If your kids’ favorite food is pizza, serve mini-pizzas with healthy filings like tomato sauce, ham, pineapple, and cheese.
  3. Cooking club. Get some of your kids’ friends or classmates together and start a cooking club on afternoons or weekends. You could hire a local culinary student to teach basic cooking skills. “Children are more likely to eat healthy foods if the presentation is appetizing and if they have a hand in preparation,” says Patti Ghezzi of Greater Good Communication, a non-profit that focuses on nutrition.
  4. Roll-ups. Have the kids “roll” their own food, sushi-style. They can roll whole wheat tortillas with ham and cheese or peanut butter and banana. They can also roll pizzas with shredded mozzarella and tomato sauce. The possibilities are endless. “Kids love these fun snacks, and they’re packed with protein, potassium, and filling fiber,” says Angelina Sickora, a dietician.
  5. Funny faces. Take a bunch of vegetables and have the kids make the funniest faces possible on the kitchen counter. Hint: peas are good for eyes. “This is a great way to increase children’s sensory experiences (and then probably acceptance) with veggies in a fun and entertaining environment,” says Karina Savage, a dietician.
  6. Healthy plates. Have the kids create a meal that includes items from all four food groups: fruits and vegetables, grains, protein, and dairy. “Assembling a balanced plate is one of the most practical skills you can teach a child,” says Shannon Doleac, a nutritionist, “and creating plates can become fun nutrition activities for kids.”
  7. Guess the fruit or vegetable. Put a bunch of fruits and vegetables in a bag, have the kids close their eyes, and ask them to choose one thing. The goal is to guess what it is based on how it feels and smells. “Exploring food with all of their senses moves them closer to trusting and eating that food,” says Ms. Savage.
  8. Dessert as main course. Put a small portion of dessert on their plates, just enough to keep them hungry and eat the main course. “You’ll be surprised when your child suddenly takes a bite of dessert along with a bite of something else, instead of just gobbling up the dessert,” says Jennifer House, a nutritionist.
  9. Guess the fruit. Have your kids guess which fruit you’re thinking of by describing its color, shape, texture, and taste. “It’s a great way to have fun while promoting healthy eating in kids,” says Ms. Savage.

Tanni Haas, Ph.D. is a Professor in the Department of Communication Arts, Sciences, and Disorders at The City University of New York – Brooklyn College.

Filed Under: Health & Wellness Tagged With: health, January 2024, nutrition, preschooler, toddler

Tips for Sending a Child with Food Allergies to Camp

By Monterey Bay Parent Editors | March 29, 2023

Many camps are aware of increasing allergies and provide in-depth safety training for staff. “We take allergies very seriously,” says Shannon Leon, City of Monterey Recreation Manager. “In our online registration, we ask that parents elaborate about their camper’s allergy before camp begins and if needed we ask for additional information from the child’s physician. This information is only shared with the camp administrative team and their camp counselors. Staff is trained in advance with CPR/First Aid/AED and emergency medications like Epi-pens, inhalers and glucagon for children with diabetes.”

Some camps provide nut-free programming to ensure the safety of all children. If you’re considering camp for a child with a food allergy, use these tips and resources to make camp smooth.

Getting Started: Choose the Right Camp

  1. Assess your comfort level with different types of camps. Is day camp more appropriate or is your child ready for sleep-away camp?
  2. Do your research. What camps interest your child? Use our summer camp guide at MontereyBayParent.com to narrow your choices.
  3. Speak with camp directors. Phone calls create a connection to gauge a camp’s willingness and ability to handle your child’s needs. Ask lots of questions to ensure camps meet your safety criteria and comfort level. 
  4. Narrow list to camps that can accommodate your child’s needs.
  5. Look for a camp that is well prepared and has a fully trained staff. Most camps work hard to be inclusive and offer training to their staff but you’ll only know that by asking questions and trusting your instincts.


Questions to ask

• Do campers bring their own lunch and snacks?

• Is there a safe place to eat, away from allergens?

• Do all kids wash hands before and after eating to avoid cross-contamination?

• Will crafts be using potential allergens—such as bird feeders made with peanut butter or macaroni necklaces? If so, can a substitution be made?

• Who handles medical care at camp? Are they trained to use an epinephrine auto-injector such as an EpiPen?

Additional questions for overnight camps

  • If meals are prepared at the camp, ask to see the menu.
  • Are allergen-free meals made in a separate area with designated utensils to avoid cross-contamination?
  • Can you send food if camp meals aren’t safe for your child?
  • Who will carry your child’s medication? Make sure that person knows the correct temperature to store epinephrine. Remind staff that EpiPens shouldn’t be left in the sun or a hot car.
  • Will there be field trips? If so, are drivers and leaders trained to handle children with allergies?
  • Is there cell phone reception to communicate should an emergency occur?
  • How far away is the nearest hospital?


Plan Ahead: Communicate

On camp registration paperwork, include additional information, such as a letter describing the severity of your child’s allergy and/or an allergy action plan. “Even a couple extra sentences help us ensure a smooth, great week of camp,” says Griffith. Find a template at www.foodallergy.org/life-with-food-allergies/food-allergy-anaphylaxis-emergency-care-plan.

Two Weeks Before Camp: Medications

Replace expired medications and ensure there is enough to last through camp, especially since some are held in remote locations.

Review with your child how to self-manage food allergies. The camper should know:

• Safe and unsafe foods

• Ways to avoid exposure to unsafe foods

• Symptoms of allergic reactions

• How to speak up about possible allergic reactions or unsafe food situations.

• How to read a food label.

• How to use an Epi-pen, if necessary.

Make a follow-up phone call to the camp director. Check-in to be sure all staff responsible for your child (even lifeguards, drivers, and cafeteria workers) will be informed of allergies.

When Camp Begins: Follow Through

At drop-off, take a couple of minutes to check in with staff personally. Introduce your child, and yourself and make sure they are aware of all plans. “The more we know, the better off we are,” says Griffith.

Hand staff a packet that includes:

• A recent photo of your child

• Allergy action plan

• Medical documents

• Medications

If your child comes home every day after camp, check in with her to see if the plan went accordingly. How was lunch? Did hand-washing go as planned?

You’ve done your homework and chosen the best camp to prepare for an awesome week. Relax and allow yourself and your child to have fun and enjoy the ride.

Helpful Resources

• Foodallergy.org: An expert website that addresses lots of allergy questions and concerns.

• Spokin: a food allergy app (free on iOS) – Travel tips, safe food lists, shared ideas from people in the allergy community.

• AllergyEats.com: Lists thousands of allergy-safe restaurants nationwide with menus, allergen lists, nutrition information, certifications and more. The website, app, and social media sites help families with food allergies reduce the guesswork and anxiety surrounding dining out with food allergies. (Not related to camp, but still an awesome resource for families with food allergies!)


Cherie Gough is mom to a daughter with celiac disease. She is committed to planning thoroughly and living life fully in the face of dietary restrictions. Find her on IG @cgoughwrites.

Filed Under: Health & Wellness Tagged With: allergies, health, summer camp

The Fight Against Vaping: What Monterey County parents need to know

By Susan Meister | September 23, 2022

If there was ever a universal villain in modern American life, it might be Big Tobacco. Despite legal restrictions on smoking in public spaces, a vigorous public health campaign, higher taxes on cigarettes, and global recognition that smoking is not just a habit but is addictive in ways similar to drugs like heroin and cocaine, the tobacco industry has remained profitable. Despite federal regulations restricting the marketing of cigarettes and a decline in the number of smokers ( from 20 percent in 2005 to 12.5 percent in 2020), lung cancer is still the leading cause of death in the United States. 

One way it has done so is by targeting children as young as middle school with products designed to draw them in as customers. “Vaping”–the practice of inhaling a vapor containing nicotine and flavoring via the e-cigarette–has put a new generation at risk. For obvious reasons, the industry does not promulgate the science-based information that e-cigarettes are just as addictive as conventional cigarettes. The devices, small and easily concealable, some shaped to resemble familiar USB drives, and often colorfully designed and displayed, come in candy-like flavors that researchers know are particularly attractive to youth. According to Truth Initiative, an organization specializing in tracking such figures, 97 percent of adolescents use flavored products, and most choose flavored tobacco as their first and, after that, preferred choice. E-cigarettes are so popular that in 2019, 5.2 million young people nationally used them, 27.5 percent of high school students, and 10.5 percent of middle school students. Between 2019-2020, their use among high school students increased by 100 percent.

This surge has occurred in the wake of scientific evidence that nicotine exposure during adolescence is dangerous to developing brains. Studies have shown that it can impact learning, memory, and attention. It can even increase the risk of future addiction to other drugs by seven or eight times. In addition, the vapors of flavored nicotine through e-cigarettes can expose users to harmful substances such as heavy metals and salts that, in ultrafine particles, are inhaled deeply into the lungs and present other grave dangers.

The industry cites existing federal restrictions on the marketing and selling tobacco products to minors as a sufficient safeguard. Such restrictions first appeared in 2009, and many refinements followed. Yet, all of them have failed in the same way that restricting the sale of alcohol to minors has failed, as everyone who has ever been to a fraternity house or a prom party knows full well. Arguments focusing on the legal restraint against selling tobacco products to pre-teens and teenagers are a distraction. Kids can acquire them easily by buying them from a store or online, buying them from friends, or giving someone of legal age money to purchase them.

The FDA has attempted to regulate electronic nicotine delivery products, issuing marketing denial orders for more than one million applicants. The agency maintains it is close to making decisions on even more applications for products that could account for a significant part of the market. They maintain that their pre-market evaluation of these products will be rigorous, given the fact that e-cigarettes are the most commonly used tobacco product used by young people in the U.S. Still, the outcome will likely be the same: even stricter federal restrictions are not the answer to keeping these products out of their hands. For example, regulations in place contain a loophole prohibiting the sale of fruit, mint, and other sweet flavors in refillable cartridges but exempting all flavors sold in devices that cannot be refilled. When this particular loophole was created in 2021, teenagers caught on fast. They switched to brands that are disposable but which often have a higher nicotine level than the original refillable types.

Another loophole was soon discovered by the tobacco companies: the “concept flavor.” Instead of specific flavors, like mint or apple or berry, new products became available in “concept” flavors such as “Clear and Lush Ice” or “Purple Swish” or “Diamonds” so that specific flavors that might be prohibited were not identified as such. The concept flavors make it difficult for enforcement agencies to determine whether or not a tobacco product meets the legal barriers that a flavored tobacco product would, and anyone challenging it could spend years in court with a well-financed adversary.

Local ordinances entered the regulatory picture because federal restrictions were not presenting a significant barrier. Monterey County was among them.

In January 2020, Pacific Grove became the first local jurisdiction to prohibit the sale of flavored tobacco products, recognizing that “there is increasing evidence that they contain a large amount of nicotine salts that may be responsible for increasing nicotine addiction among youth.” Michelle House, a county public health official, said in a news article that  “We know our children use flavored tobacco to initiate their experience into the world of tobacco.” The Health Department’s tobacco control division began reaching out to other cities in the county to see if any had to interest in banning flavored tobacco.

In March 2022, the Monterey County Board of Supervisors voted unanimously to finalize a ban on the sale of flavored tobacco and single-use e-cigarettes in unincorporated areas of the county, citing both health and environmental hazards. In August of this year, the city of Monterey passed an ordinance prohibiting the sale of flavored tobacco and flavored vape products. By February 2023, selling these products (except those consumed at a local hookah shop) will be illegal within the city limits.

The California legislature has made an effort to stop the sale of flavored tobacco across the state. Senate Bill 793, sponsored by Senator Jerry Hill ( D-13), proposed to end the sale of candy-flavored tobacco products (with exceptions for hookah tobacco, loose-leaf tobacco, and premium cigars). It received nearly unanimous support from both parties in the legislature. In 2020, Governor Newsom signed it into law. Still, Big Tobacco collected enough signatures to require that it be placed as a referendum measure on the November 2022 ballot, thereby suspending the law until that time.

SB 793 has opposition mainly from a group calling itself The California Fuels & Convenience Alliance, a coalition of Big Tobacco supporters and the Republican Party of California. The opposition described the bill as a “misguided policy that will do more harm than good” and “hurt small business, eliminate tax revenue, and perpetuate dangerous and avoidable police interactions in our communities.” SB 793 will appear on the November 8 ballot as Proposition 31, a “Referendum Challenging a 2020 Law Prohibiting Retail Sale of Certain Flavored Tobacco Products.” To stop the sale of flavored tobacco products, voters will have to check YES. The tobacco companies are hoping people will check NO, misunderstanding the wording in the description. To fortify their opposition, they have so far contributed 21 million dollars to defeat it, most of it coming from RJ Reynolds and Phillip Morris.

For most parents, the choice is easy. Eliminating flavored e-cigarettes from all avenues of sale will protect their children from considerable short- and long-term harm.

In an ironic twist, on September 6, 2022, Juul, one of the major manufacturers of e-cigarettes, settled a multi-state suit that included California for $438.5 million. The suit focused on its sales and marketing practices that fueled the teenage vaping crisis. An investigation found that the company hired young models, used social media to court teenagers, and gave out free samples. Forty-five percent of its customer base were ages 13 to 17.

According to the Centers for Disease Control and Prevention, 42 deaths and 2,141 probable lung injury cases have been associated with using e-cigarettes or vaping as of November 13, 2021.

California voters will be able to have their voices heard on November 8. The supporters of Proposition 31 include the American Cancer Society, the American Lung Association, the American Heart Association, the American Academy of Pediatrics, California, the American Cancer Society Action Network, and the PTA.

Former senator Jerry Hill, now a private citizen, has maintained an interest in the passage of this Proposition. He says, “Voting yes will protect the bipartisan progress California has made to protect the health and well-being of the next generations by taking candy-flavored e-cigarettes off store shelves for good.”


Susan Meister is a journalist, columnist, and community activist  living in Pebble Beach. Susan’s writing has been recognized with awards for service writing and news feature writing from the Parenting Media Association.

Filed Under: Health & Wellness, High School & Beyond, Parenting Tagged With: health, midterm elections, teens, tobacco, vaping

Simple nutrition and health tips with a big payoff

By Monterey Bay Parent Editors | February 1, 2021

If we could manage obesity, type 2 diabetes, lower our risks of heart disease, stroke, some types of cancer, macular degeneration, cataracts, cognitive decline and Alzheimer’s by consuming more fresh fruits and vegetables – then why aren’t we?  Well, the fact is, change is hard!  

Wellness is an interactive process of becoming aware of and practicing healthy choices to create a more successful and balanced lifestyle. Wellness is the framework that you can use to organize, understand, and balance your own growth and development. 

D’Arrigo California has partnered with Stephanie Bouquet, a registered dietitian, certified specialist in sports dietetics, certified diabetes educator and certified wellness coach to share simple and holistic ways to find wellness and balance this new year.  

“As creatures of habit, we must jump in with both feet to start something new.  It begins with simple daily practices, prepping meals ahead of time, and finding healthy recipes that inspire you in the kitchen and help you attain your wellness goals,” stated Stephanie Bouquet.  

Daily Practices:

  • Make family cooking at home fun.  As some say, “families that cook together, stay healthy together.” Also, family cooking promotes fun family time.
  • Encourage your kids to help plan the menu. Kids love to get involved in the kitchen (especially making a mess!) and when they are part of the prep and cooking process they are more willing to try new dishes. 
  • Purchase healthy snacks to promote smart “nibbling” choices. Stock up on plenty of fresh fruits, vegetables, and whole grains. Try to curve snacks that are high in fat, calories, and sugar. 
  • Get moving. Aim for at least 30 minutes of moderate physical activity every day.
  • Find a workout partner.A partner will help keep you accountable and inspired to power through workouts.
  • Stay hydrated.Drinking water keeps you hydrated, feeling full, helps maximize physical performance and lubricates your joints, spinal cord, and tissues. Health experts recommend eight 8-ounce glasses per day (8×8 rule). 
  • Learn to slow down.  It takes roughly twenty minutes for the brain and stomach to talk to each other to establish fullness. If you slow your rate of eating, you might find a smaller portion goes a lot farther which also fairs favorably to your waistline.
  • Get enough sleep.Shoot for 6-8 hours of sleep nightly to help regulate appetite, fullness, and blood sugar levels. Try to go to sleep nightly at the same time and avoid distractions (electronic devices, caffeine, and alcohol) close to bedtime for peaceful slumber!


A simple way to increase produce consumption starts with meal preparation and what you put on your plate.  Stephanie shared, “Some of my favorite veggies are broccoli rabe, fennel and sweet baby broccoli.  If you need inspiration in the kitchen, check out the following delicious recipes.”

  • Broccoli Rabe Tropical Power Smoothie
  • Fennel and Arugula Salad
  • Instant Pot Thai Green Curry with Broccoli Rabe and Chicke
  • Sweet Baby Broccoli Pho
  • Romaine Heart Poke Wraps
  • Beet, Fennel and Sweet Potato Crostini
  • Broccoli, Pepper and Turkey Bacon Egg Bites


Embracing change may not be easy but you can do it!  It starts with creating a health and wellness plan that incorporates daily behaviors to help you feel refreshed, replenished, motivated and energetic.  “Start anew every day knowing that exercise, meal preparation, and a balanced diet with a high intake of produce holds tremendous health benefits,”stated Bouquet. “Let’s spread health in 2021 and inspire familiesto increase their intake of fresh fruits and vegetables to live a more balanced life.”

Visit andyboy.com to learn more to learn more about D’Arrigo California . 

Stephanie Bouquet has been a practicing registered dietitian since 1993. She has a focus on weight control, diabetes management, and sports nutrition counseling. SB Visit sbnutrition.net for additional information.

Filed Under: Health & Wellness Tagged With: health, nutrition, Recipe

The Dad Bod in the New Year

By Robert (Rob) S. Weisskirch | December 29, 2020

With the new year,  the ads for gyms, exercise equipment, and vitamins are everywhere.  I wholeheartedly support these endeavors…from the couch.  Like many fathers, I find time for exercise hard to come by and, frankly, less attractive than other activities.  I don’t particularly like the term dad bod, but the mirror doesn’t lie.  In case you haven’t heard this before, a dad bod is when weight is gained in the midsection, muscle tone is lessened, and doughiness prevails after having children.  There is actual research that fathers’ bodies change post-having children.  In one study, dads were 10 pounds heavier than non-dads with almost 2 inches more around the waist.  However, the dads were more likely to say they were “about the right weight” than non-dads.  Despite this positive self-image, those extra pounds can compromise health.  The last year I’ve focused on staying healthy and not getting sick, so perhaps, this new year is one to take the extra step.

TAKE YOUR TIME

In thinking about exercise, I reached out to a friend, Julie Schnitzer, a Certified Personal Trainer and owner of Atagol Fitness in Pacific Grove, to ask her about dads getting back into the fitness routine.  She advised re-entering a routine slowly, gradually increasing to more strenuous movement, and not expecting to pick up where you left off.  She said, “Work on forming an identity-based habit.  In other words, define what type of person you want to be and take daily actions that align with that identity.”  I like to think of myself as lazy, but I may need to shift that image from non-lazy to active and start moving (literally) towards that image.

MAKE IT A HABIT

Fitness goals to me are easy to say and hard to enact.  Like everyone else, I am busy at work and home.  When I think about taking time to exercise, I feel like I am being selfish and feel guilty. Instead of exercising, I should use that time to engage with my kid, fix things around the house, or help out with the various chores.  To overcome this common guilt from dads, Personal Trainer Julie Schnitzer asks, “What can you shift in your life to make your health a higher priority?”  She says that perhaps there are activities that may have short-term benefits (e.g., relax with Netflix) you can forgo in favor of those activities that offer long-term investment in wellness.  As a dad, it is hard to argue with this kind of logic.  I use the same sort of reasoning with my daughter to get her to eat nutritious foods before treats, go outside before videos, and brush her teeth.

PLAYTIME AS EXERCISE

Kids are a good source of exercise.  A few months ago, with playgrounds closed, I bought a heavier weight rope to jump rope with my daughter.  One of us acts as the turner, and the other is the jumper (The other end is tied to a tree or pole).  After a few rounds of “Bubble gum, bubble gum, in a dish…,” I eventually have to take a turn.  I do try my best and enjoy the jump roping but am relieved when my 7-year-old gets sloppy in her turning.  We then turn to frisbee, which often turns into wind sprints to get to the frisbee first.  It feels good to play and run around, leaving stresses behind and staying in the moment of fun. Schnitzer concurs with this kind of activity, advocating that “kids are the ultimate training tools.”  She notes that children are always looking to play and love being physically active with their parents.  As a dad, increasing these play activities benefits my connection with my kid and my health by incorporating exercise simultaneously (a side benefit is my wife gets a quiet house for a while).  In our place, we have started an outside-play-for-videos rule for my daughter, which is easier to fulfill when daddy is cycling alongside or is playing catch too.

I don’t know if this dad bod is going to become a rad bod. I hope that others will join me in leaving the couch, being active and healthy, and making changes so we can be around with our kids for a long time.


Robert (Rob) S. Weisskirch, MSW, Ph.D., CFLE is a Professor of Human Development at California State University, Monterey Bay and is a Certified Family Life Educator. He and his wife are parents to a chatty, elementary school-aged daughter and reside in Marina.

Filed Under: Health & Wellness Tagged With: exercise, Father's Day Column, health

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