A trip to Yellowstone National Park is always an adventure. If you live in or around Bozeman, Montana, it’s a relatively short drive to the park. The North and West entrances are about 1-1.5 hours away. If you are looking for something exciting to do with the whole family, a day trip or weekend trip to explore Yellowstone might be the perfect thing. Entrance to the park is $35 for a private vehicle. The pass is good for seven consecutive days. Annual passes and Interagency passes are also available if you would like to spend more time exploring.

If you have a child entering fourth grade, Every Kid Outdoors offers a free national park annual pass. This pass is also good for entrance to Yellowstone. The program begins on September 1 and runs until August 31 each year. This is a great program to take advantage of. It will let your family explore all of the national parks without having to pay entrance fees for a year.

If you are looking for something that can entertain multiple generations along with being an educational experience, Yellowstone is perfect. Whether you and your children are interested in history, wildlife, geology, or hydrothermal features, Yellowstone offers it all. One thing to keep in mind is, Yellowstone is HUGE! You will want to plan your visit accordingly. It can take over an hour to get from one area of the park to another if you want to see and do things in different areas of the park.

Hiking

Yellowstone National Park has several short hikes which are great for children and families, in addition to miles of more advanced hiking trails. The park also has several trails and boardwalks leading to iconic waterfalls and geothermal features (like Old Faithful and the Grand Prismatic). These are accessible to everyone.

The Mud Volcano Trail is a 0.6-mile boardwalk and pavement loop which allows you to explore mud pots, geysers, and hot springs. Pelican Creek Nature Trail is another short 0.6-mile trail which meanders through the forest and to the lakeshore. Both of these trails are in the Lake and Fishing Bridge area of the park. Each area of the park has several hiking options, and they are all listed on the Yellowstone National Park website.

If you are planning on doing some hiking in the park, make sure you have bear spray and plenty of water. It is also a good idea to research the trail and talk to a ranger before heading out to check on trail conditions.

Specific Activities for Children in Yellowstone

Yellowstone, like most national parks, has a Junior Ranger Program. For $3 you can purchase a Junior Ranger activity book. This is a great way to teach your children about conservation and help them learn more about the park’s features. After completing the activities in the book and meeting with a ranger, children are awarded a Yellowstone patch keepsake.

The park also has a Young Scientist Program for children 5 years of age and older. This is another self-guided activity. Purchase a booklet at the Canyon Visitor Education Center or at the Old Faithful Visitor Education Center. After your children complete their investigation a patch or key chain is awarded. And don’t forget to check out one of the park’s many ranger programs. These programs are suitable and educational for both children and adults.

Wildlife in Lamar Valley

One of my favorite Yellowstone activities is simply enjoying a scenic drive. If you enter through the North Entrance, the drive through Lamar Valley to Cooke City is one of the best for wildlife viewing. Here you will have an excellent opportunity to see large herds of bison, as well as wolves, elk, and even moose if you’re lucky. There are also countless other smaller animals that frequent the area as well. The road through Lamar Valley is open year round, making a winter trip the perfect way to escape the crowds. Just be aware, several facilities and visitor centers do close during the winter months.

No matter when you choose to visit or what you choose to do, a trip to Yellowstone will likely be an enjoyable experience for everyone. If you are looking for other outdoor activities around the Bozeman area, make sure to check out Hiking with Kids for some fun and kid friendly hiking ideas.

As a mom of 5 children, there are times that I look back and say, “I did okay!” And then there are those other days that I can only think, “WOW, how did I ever get through that?” All in all, I really do feel I did a pretty good job with raising my children. They all survived their childhood and have made it to adulting. They are each unique and have their own strengths and weaknesses, success and failures. With that said, when I look back and think how did I do taking care of me, that’s when I think….”mmmm, maybe not that well.”

As I watch my grown children with their busy growing families and careers, I am learning a lot about taking care of yourself as a mom. There are times that I am giving them advice, but often I am sitting back thinking “now that’s something I did not do and probably should have”. In today’s busy and unsettling times, taking care of yourself as a mom has even more challenges.

Ways to Take Care of Yourself as a Mom

You know when you are on an airplane and about to take off, and the flight attendants demonstrate how to put on the oxygen masks? Think about why they tell you to put your own oxygen mask on before you try to help someone else. Well, it is simple, you can’t help someone if you can’t breathe! So now you are asking, what does this have to do with being a good mom? Actually…a lot! To be a good mom you need to take care of yourself first. This may sound selfish, but I am not talking about extravagant or expensive events. I am talking more about your own self care.

Self care is a basic life necessity. It is a discipline that requires mastery and practice to improve over time. It is creating a balance in your life and really caring about you. This type of self care does not come easy or quickly. It takes time. It takes prioritizing things in your life to help take care of your physical and mental health!

Yes, our children are high on the priority list. But so often, it can be like all we ever do is take care of the kids. Add a working mom on to that…well, you know what that means! It is easy to feel overwhelmed. Being a mom simply means you have limited time to yourself. That is just the reality. Here are a few tips on ways to take care of yourself, and there are so many more. Some of these may sound silly, but if you think about them, many of us will say, “wow, I really do not do that”, or “yup, that is totally me”.

Eat

Do not forget to eat! You need energy. Being a mom is hard and demanding work. By eating I am not referring to grabbing a banana as you rush out the door. Or nibbling on the crackers that were left out from a snack. Eat healthy and remember to drink water! On the flip side, do not beat yourself up for occasionally grabbing some fast food or snacking on junk food. You need to find that balance.

Manage Your Time

Finding balance is so challenging in today’s busy world. Between kids, work, household needs…the day never seems long enough. One of the first things I would encourage you to do is to feel free to say “no”. Why is this so hard for so many of us? I vividly remember saying yes to being on committees while the inner me was screaming, “are you crazy?” Listen to that inner voice. It is real!

Create to do lists or use a daily calendar or planner. I find that checking things off my list gives me satisfaction. It is rewarding to see that I DID get something done! Wall calendars can also be helpful. Dad and the kids can see all that needs to be accomplished and maybe even pitch in to help. I know that when I did not organize my days/weeks it felt like chaos. Chaos leads to stress. Stress leads to more chaos and not a happy mom! Be sure to take time to develop a plan to manage your time.

Take “You” Time

Take time for yourself. Plain and simple you need time to be you, to have time as a married couple. This is probably the one thing that I did not do. I see how important it is now as I look back. It is important to continue to build that relationship with your spouse. It can be helpful to have a team approach when it comes to being parents.

“Team work makes the dream work” is a very appropriate saying when it comes to parenting. So set up that monthly date night. Go out with friends, take a walk, or simply spend 15 minutes of alone quiet time. Do treat yourself to that massage, manicure, or get your hair done. The hard thing for me was to not feel guilty when I did take this time. However, after taking my “me” time, I did feel refreshed and reenergized, which I am sure helped me be a better mom. Find the time to be you, not mom!

Connect

Connect with other moms. Just being able to talk to someone that is in that same place is so helpful. For me it was realizing I was not alone. Having another mom you can spill your guts to and share the challenges and fun times of mothering will help you get through some of those tough parenting moments. These wonder women were the ones that I could count on to help pick up kids when schedules got crazy. They were also the ones I could say I need a break, can you watch my crew for an hour?! Knowing, full well, that I would be returning the favor. There is an old saying, “it takes a village to raise a child”. How true this is and how grateful I still am for that village!

Journal

Face it, being a mom can be stressful. Many times, we are overwhelmed. We worry about our kids, husbands, getting everything done, the list goes on. Our plate is full and to be honest, it does not get easier. As my own children grew, I wished the days of a bandage or a kiss that made everything better could return. I saw this saying, “little kids, little problems, big kids, big problems”. How true it is! Putting some of your worries and thoughts on paper helps get them off your chest. At times it puts things into perspective. At times it was a way to let go, or at least make that gallant effort to let go.

Being a mom is a wonderful adventure. It is fun, wild, exhausting, and so worth the ride. The saying “happy mom, happy home” is true. Work to incorporate some of these suggestions into your day. Be good to yourself and take care of you! For more self care tips, check out the essentials for new or busy moms. Another way to take care of yourself as a new mom, is to make sure your pelvic health is addressed. Click here to learn more about what pelvic health physical therapy is, how it can help, and what a visit looks like.

Pelvic health is a normal thing for many physical therapy to talk about every day. But a lot of others still don’t know what pelvic health physical therapy is. Our goal at MOSAIC is to teach people what pelvic health is sooner rather than later. So, what is pelvic health?

Pelvic health is a type of physical therapy that focuses on the rehabilitation of the pelvic floor muscle group. The pelvic floor muscles help support organs, assist in bowel and bladder control, and contribute to sexual function.

Reasons for Pelvic Health Physical Therapy

• Urine or fecal incontinence
• Difficulty with urination or bowel movements
• Constipation
• Pelvic pain
• Painful intercourse
• Postpartum rehab
• Prolapse
• Diastasis Recti Abdominis
• Prenatal orthopedic concerns, such as pelvic girdle pain, sciatica, low back pain, etc.
• Endometriosis

The list could go on and on! If you are having any issues with anything listed above, please don’t hesitate to reach out to MOSAIC’s pelvic health PT.

Pelvic Health Examination

After doing paperwork and talking about your concerns, your pelvic health PT will provide education of the anatomy of the pelvic floor, go over some of the functions, and explain what may be contributing to your symptoms. Then, the pelvic health PT will complete your physical exam, which can include:

Movement Exam

This will see how you are moving when walking, sit to standing, squatting, and more. Your posture and breathing will be assessed and joints including hip, knees, and back will be checked to see how they are moving as well.

Specific Pelvic Health Physical Therapy Testing

The coordination and strength in your core will be assessed. If you have pain, it will be assessed to see where it is coming from.  Further examination of your low back, pelvis, SI joint, hip, and more may be necessary.

Assessing Tissues

This is where your PT will determine which tissues are tender. This can occur anywhere around your abdomen, back, pelvis, etc. Assessment of incision sites, such as a C-section scar will occur.

Pelvic Floor Examination

The best way to examine the pelvic floor muscles is to do an internal exam, since those muscles are on the inside of your pelvis! If you don’t feel comfortable, you can always opt out of this examination and have an assessment completed externally. An internal examination will be performed vaginally or rectally, depending on your symptoms. Your pelvic health PT will assess the outside tissues in order to asses the health of the tissues and palpate for tenderness. After that, you will contract and relax your pelvic floor muscles to determine if you have any difficulty with these movements.

With permission, the internal examination will begin. This starts with one gloved and lubricated finger placed into either the vaginal or rectal canal. This will assess if your muscles are tender, and after that, muscle strength, endurance, and coordination tests will be completed. Remember, if you are not ready for this type of examination, other options are available. Or, as you become more comfortable with treatment and your therapist, an internal exam can occur at a later date.

After the examination, it’s homework time! Your PT will go over your individualized treatment plan, provide you with exercises to start with, and answer any questions you may have. Finally, to learn more, check out the APTA’s Pelvic Health patient education resources.

Did you know that October is AAC Awareness Month? Do you remember your first word? Chances are it is logged in a family member or caregiver’s memory or tucked away in a baby book, marked as a milestone in a developmental checklist of sorts. The floodgates open as knowledge continues to be gained and expressive language explodes through those early years.  But what if doesn’t?  Speech is hard! We us at least 70 muscles for speaking. And, at minimum, 3 bodily systems required to coordinate, in a timely manner, to produce speech. It’s a remarkable process that deserves that celebration!

Sometimes when people navigate the complexity of communication, they need an augmentative or alternative measure. This is referred to as AAC.

AAC is augmentative when used to supplement existing speech. AAC is alternative when used in place of speech that is absent or not functional. Or, it can be temporary as when used by patients postoperatively in intensive care, for example (Elsahar et al., 2019).

Eliminate Misconceptions through AAC Awareness

Firstly: AAC will impede speech/language development.

TRUTH: The opposite is true. AAC aids in the development of speech and language skills by providing a means of communication. Early AAC use can help develop speech and language (Lüke, 2014; Romski et al., 2010; Wright et al., 2013).

Secondly: A person does not need AAC if they are “verbal”.

TRUTH: AAC is often a preferred way of communication and can greatly reduce the pressure to speak orally.

Thirdly: There is an age when AAC should be initiated.

TRUTH: Communication is a right at any age, including young children and adults alike. AAC can increase vocabulary for children with developmental delays aged 3 years and younger (Romski et al., 2015). Also, AAC use in preschool-age children may increase use of multisymbol utterances and grammar development (Binger & Light, 2007; L. Harris et al., 1996; see Romski et al., 2015). And, AAC may improve receptive vocabulary in young children (Brady, 2000; Drager et al., 2006).

Lastly: Caregivers and professionals may think that cognitive skills are a prerequisite to AAC use.

TRUTH: Cognitive ability does not preclude communication (Cress & Marvin, 2003; Zangari & Kangas, 1997). AAC may help children with complex communication needs develop functional communication and improve cognitive, literacy, and social communication skills (Drager et al., 2010). Presuming competence in AAC users is paramount. Every person can learn and, moreover, every person has the right to communicate.

Everyone deserves a voice and has something to say! For instance, if you have the pleasure of meeting an AAC user, just say, “Hi”.

To learn more about AAC, check out the Six Primary Communication Functions of AAC. You can also meet Ana Berlowitz and watch her use her AAC to introduce herself. If you think you or someone you know would benefit from AAC, call MOSAIC to schedule a consult with one of our speech-language pathologists.

Twice exceptional children, also known as 2e, refers to gifted children who have one or more specific learning disabilities such as dyslexia, attention deficit disorder, or autism spectrum disorder. These children often require special consideration in school because they have above average intellectual ability, as well as specific learning disability. Thus, twice exceptional children have significant strengths in some areas and deficits in other areas. Identification of these children is often complicated and requires the ability to assess and identify two areas of exceptionality.

Common Characteristics

• Strong problems solving skills
• Higher than typical sensitivity, causing them to react strongly to sound, taste, smell, etc.
• High degree of curiosity
• Poor self-esteem due to perfectionism
• Poor social skills
• Strong ability to concentrate in areas of interest
• Difficulty with reading and writing
• Behavior challenges due to stress, boredom, and lack of motivation in subjects of little interest

Twice exceptional children need a supportive learning environment that addresses both their giftedness and their disability. They need sufficient challenges despite their learning difficulty. An individualized approach to education will help them reach their potential.

Strategies for Supporting Twice Exceptional Children

• Provide individualized education based on their interests and talents
• Give equal attention to their strengths as to their weaknesses
• Teach social skills and facilitate emotional development
• Encourage participation in enrichment programs
• Collaborate with school professionals

Additional information about twice exception children can be found at the Davidson Institute. And, check out our website to learn more about how MOSAIC can help.