REZ GYM | Take your movement session outside

We can turn any space into a fitness and movement zone. The gym is a great place to train, but so is training outdoors. With a few pieces of functional training equipment such as kettle bells, steel maces, dumb bells and battle ropes, you can put together a great functional training session. 

Whichever modality of fitness/movement one chooses, we believe its important to prioritize it and make it part of our own personal way of life in order to maintain wellness during this age of sedentary lifestyle. Unfortunately, living well is no longer something that automatically happens like it did for our ancestors. Today our genes are mismatched to the environment western culture has created that we have to consciously change our lifestyle to ensure we’re not going to get sick. Being active is just one component of a lifestyle to reclaim our wellness. 

Since spring has arrived in Arizona, we’re taking our training outside once again. It keeps training new and exciting. Sets like this always keep things challenging. We like the gym for doing specific work, but also find it productive when doing total body sets to take things outside with different pieces of equipment (or no equipment). This is a great way to increase durability and develop real-world functional strength to keep you moving well for everyday life. 

Thosh Collins

A Must-See Empowering Indigenous Speech

We are so proud that our co-founder, Chelsey Luger, had the opportunity to address the crowd at the 2019 Phoenix Womxn’s March. She offered a powerful speech, including a discussion of many relevant Indigenous issues, including a section on her passion, Indigenous wellness. Please watch and feel free to share.

Minimalist Mom Essentials

Our Mountain Buggy Nano stroller at the Getty Museum in Los Angeles.

Material things are just things… for the most part. But in the case of your baby, their “stuff” is intertwined with their health and wellness. Everything that you utilize in baby’s daily routine impacts their wellbeing and development in some way, shape or form. Your approach to sourcing and purchasing your baby’s necessities can impact your own wellness, too. The process can either be stressful and daunting, causing a financial burden on your family, or it can be fun, exciting, and simple.

When I was pregnant, I felt a little overwhelmed by the task of shopping for my baby. With all the choices and products out there being aggressively marketed by a million different companies, it was hard (especially as a first-time parent), to figure out what I would really need. Looking back on the first few months, I can now safely say that I made solid decisions regarding baby items. I didn’t waste too much money, I didn’t get too much or too little, and most of what I purchased turned out to be useful and nice quality.

This is not just about what you need for your baby, but what you *don’t* need. Too much stuff or focus on material things can cause stress. The wrong items might be toxic or dangerous. The elaborate, fancy stuff might be a waste of money. My philosophy is this: purchase or source the minimal essentials at high quality. Like all other material goods, less clutter makes a nicer environment for all. When it comes to babies, you need a lot less than the corporate world would like you to think.

Your lifestyle and preferences could be very similar or very different from mine, which might impact whether or not my suggestions make any sense or will be useful to you. Please remember that this is how *I* went about things. It worked well for me, so I’m sharing it with you in hopes that it is helpful. My approach is definitely not the best way for everyone.

FIRST, HERE’S MY APPROACH TO FIGURING OUT BABY NEEDS

DO YOUR RESEARCH - Don’t just go into the store and start throwing things into your cart. Before you purchase anything for your baby, especially big ticket items, read product reviews online. There are endless resources for this. All individual products are reviewed on the websites that sell them. There are dozens of parent blogs, magazines, and youtube channels dedicated to this topic. More expensive does not necessarily mean higher quality. At the same time, the cheapest items are often cheap for a reason and might end up being a waste of money. Strike a balance.

Remember that THERE ARE MANY OPTIONS FOR A LIMITED BUDGET - Don’t be afraid to seek second hand items. Even if you are not on a limited budget, second hand sourcing is an excellent way to be environmentally friendly as you are utilizing a perfectly good item that might otherwise go in the trash. I actually didn’t learn about any of these great second hand sources until we had already bought everything we needed, but I have since found out that there are plenty of places where you can find gently used, high quality baby goods for a fraction of the price. This article talks all about it: https://www.babycenter.com/0_the-6-best-sites-and-apps-for-used-baby-gear_10415529.bc

Alo sleeping in the dock-a-tot.

SEEK ADVICE FROM FAMILY AND FRIENDS WITH SIMILAR LIFESTYLES -  Every parent does things differently. Your best bet is to ask advice from friends or family who do about the same amount of travel and outings as you do, and/or who run their home in similar ways. Some people are happy with handing their baby an iPad as early as possible. Others will do anything to keep an iPad out of their baby’s hands for as long as possible. Parenting styles are wildly different. Here’s a great example: while shopping for a stroller and carseat, I noticed that many are sold as travel systems (the carseat can be removed from the base and inserted directly into the stroller without taking baby out). I wondered if this was necessary. My sister advised us that she and her husband found that option to be really important because they live in frigid North Dakota weather and would not want to have to take their baby out of their blankies going in and out of the house every single day. I realized that since we live in Phoenix where it is warm, we wouldn’t have that same issue -- we’d be fine taking our baby out of the carseat any time of year without her being super bundled. We also knew that we would not be keeping our baby in the carseat for naps as some parents do. So, we got a totally separate type of stroller and carseat situation and it worked out just fine for us.

BUY AS FEW ITEMS AS POSSIBLE - Visualize the items that your grandparents, great grandparents, or even ancestors would have really “needed” for child rearing. I guarantee you won’t see a tipi full of clutter. In reality, your baby needs far fewer things than you probably think. A few blankets, clothing, food, some type of diaper, and your arms to carry them are the bare necessities. If you drive, a carseat is a safety requirement. The rest are conveniences. There are a few big ticket items that I considered buying and now am glad I didn’t, because I would never have used them, such as a pack-n-play and a bassinet.

A NURSERY IS NOT A “NEED” - I love seeing beautiful photos o fbaby nurseries online - a whole special room dedicated to their infant. It’s cute, but remember that it doesn’t necessarily make sense. The concept of a nursery at all is a very specific lifestyle choice that doesn’t vibe with my parenting style at all. A nursery is a separate area for your baby and all of their things. My philosophy is to keep baby as close as possible, with all of their things seamlessly integrated with mine and the rest of the household. Instead of a nursery, we dedicated a little “baby corner” in our room, where we kept her changing table, clothing, and bathing items. We never bought a crib because we practiced safe co-sleeping. I would definitely do the same thing with another baby next time around.

Medicines, an art print, and a cute little wolf to surround her corner.

WHEN IN DOUBT, WAIT IT OUT - There are some items that you know your baby will not need immediately, and you might be questioning whether you’ll eventually need it at all. A part of you will want to buy it to be prepared, “just incase,” but I urge you to resist the temptation. If your baby doesn’t need the item immediately, it can wait, and you may in fact never end up needing it. If you wait it out, you will save yourself a lot of money.

Walking around with Alo in the Tula baby carrier, which most babies can fit into through toddler years. I often used a baby carrier instead of a stroller.

NEXT, HERE ARE EXAMPLES OF HOW I WENT ABOUT CHOOSING MY BABY’S ESSENTIAL ITEMS, DIVIDED INTO CATEGORIES

Feeding - Breastmilk. Cost: $0.

Diapering - When it comes to diapers, I considered a few things. I did not want harsh chemicals on my baby’s sensitive skin, and I did not want to use anything made of plastic, like most of the mainstream brands. I considered using G-diapers or other cloth diapering systems. My midwife pointed out to me that since we live in the desert where water is in short supply, it’s just as environmentally friendly (if not more) to use biodegradable disposable diapers to cut down on loads of laundry. I was more than happy to have an excuse to not use cloth diapers, because they are a lot more work, especially for somebody like me whose baby poops a thousand times a day. More power to you if you go that route, though. At this point I have probably tried every single imaginable brand of diaper out there -- even the standard Huggies and Pampers, because I travel a lot and sometimes that’s the only choice. All in all, I haven’t actually noticed any stand-outs in terms of quality. My favorite diapers are Honest brand, mostly because of the cute designs if I’m honest. As far as wipes, we have learned the hard way that most brands contain chemicals that can cause stickiness and diaper rash. The only wipes I use on Alo are Water Wipes -- they are definitely the least harsh, and I love that they are unscented.

The perfect basket for diapers, which we still use. We bought it a Hopi basketmaker who we met at the Phoenix Indian Hospital during their arts market.

Carrying - When she still fit it, I absolutely loved carrying my baby in her wrap. I chose one by Solly Baby because I liked their color options and simplicity of design. When my daughter grew out of the wrap, I transitioned to a Tula baby carrier. I also got a ton of use out of that while she still fit in it. I absolutely loved carrying my baby around on walks, on errands, or just around the house, and she loved it too. If she still fit, we would definitely still be using those items.

I loved my Solly baby carrier, which worked from birth to 25 pounds.

Car seat - We decided that a car seat is one item that is worth splurging on, because often the more expensive seats are better quality. We also knew that we would be using it very often and wanted it to be comfortable and last long. We went with the Maxi Cosi Pria 70, which fits babies size 8 - 70 pounds. We took a gamble knowing that our baby might not be born at 8 pounds, but based on our family history (both Thosh and I were over 9 pounds at birth as are many babies in our family), we figured she would fit right away, and she did. After a few months, we took the newborn insert out of that carseat and she still fits in it. It looks nice, it’s sturdy, and it’s comfortable. We also ended up buying a cheap, lightweight car seat for travel, which has also been a good investment.

Stroller - Our lifestyle is minimal, travel-heavy, and active. Our first stroller was the Mountain Buggy Nano, which gets great ratings, is very compact, and has a sleek look (we love all black). When baby was tiny, we used the newborn cocoon we purchased with it. It was so cute. She still loves this stroller because she can hang her legs over the side. It is very lightweight but it is not cheap or rickety. However, the small wheels make it a little difficult to maneuver around rough ground, like grass and gravel, so we ended up buying another sturdier stroller with larger wheels. Again, we were looking for something functional but also nice looking with a simple design. We found the City Mini by Baby Jogger and we love it. I especially like using this stroller when I am alone with Alo because I can fold it up in one simple motion with one hand, which is key during airport security.

Clothing - A few people gave me a great piece of advice: do *not* buy any newborn size baby clothing. First of all, the newborn size is so teeny tiny that some babies never even fit into them (that was the case for Alo). The next size up, 0-3 months, leaves more room for growth. But remember that many people who give you gifts will give you size 0-3 months, so if you want to buy your baby clothes right away, you might want to start at size 6 months. Believe me, they grow into and out of it faster than you can imagine. Another tip: blowouts happen. They just do. If your baby is breastfed, they will leave massive bright yellow poop stains on anything you put them in, so don’t be heartbroken when it happens. Finally, baby clothing is one of those things that is sometimes worth spending a little extra on for the higher quality items, especially when they are super small and difficult to dress and undress because they are so delicate and squirmy at the same time. I love onesies from Kickee Pants and MilkBarn because they are extremely cute but also super stretchy, soft, and easy to get on-and-off. I also liked the muslin clothing from Aden + Anais because they soak up wetness and keep baby at a nice neutral temperature, just like a muslin blankie. I didn’t end up using baby mittens or hats very often because they wouldn’t stay on anyway, but some people use those items every day. In any case, you will be doing a lot of laundry the first few months, so get used to that idea and be sure to buy a gentle, unscented laundry soap.

Toys - Babies generally can’t see very well for the first few weeks, and they can’t hold things until about 3 or 4 months, so the short answer is that you do not need toys for your newborn baby, especially right away. By the time they do start expressing interest in playtime, they are often just as happy with a spatula or a half-filled water bottle than anything else. Toys are cute, but not a necessity. My favorite toy of Alo’s is her ledger art horse from the B. Yellowtail collection at Crate & Barrel. If there’s any entertainment item I would recommend right away, it’s books. Start these as early as possible. Alo loves board books and has been able to focus on them and enjoy them since I started them with her at 5 months. Music is also more important than toys for babies. Use your voice and instruments to entertain your little one. Overstimulation through electronics is not necessarily a good thing.

Blankies - If I had to choose one single item that I have used for Alo more than anything, it would be her muslin swaddle blankets. They are kind of expensive but totally worth it. I use them to swaddle, for nursing covers, to wipe up a mess in an emergency, for a little warmth, for a stroller cover, as a lightweight sun shield over the carseat or on the car windows, and pretty much anything else. They are breathable, soft, and very cute. Other blankets are useful too. When Alo was in my tummy I sewed a few blankies for her by hand, which was really fun and relaxing, and I really loved picking out the fabric. A few people gifted us some really nice wool baby blankets which have been useful for warm weather and playtime on the floor.

Diaper bag - FYI, (because I was confused about this at first), there really is no difference between a diaper bag and any other kind of bag, so if you have a tote or backpack that you already use and like, keep using it. Sometimes the diaper bags come with extra pockets and a changing mat, but there are other methods. I always used my own backpack or tote and never actually bought a diaper bag. You might consider keeping yours gender neutral so that your partner or husband feels comfortable carrying it around (trust me, you will want your partner to carry things for you).  I kept the inside of my bag organized by using several pouches and travel storage thinggies (for lack of a better term) from Herschel, because I love the look, the color options, and the functionality of them. I used a leather changing mat by Gathre which I really liked - slim, sleek, and could be folded up small to fit anywhere.

Products - Bathing and hygiene items are a personal choice, but I usually go with unscented, natural-as-possible items with no harsh ingredients. As far as a tub, You can find little baby bathtubs, but I usually just take a bath with my daughter because it feels safer holding her in my lap. We also love to give her a sink bath (bathroom sink when she was teeny tiny, kitchen sink now). The smaller area of a sink feels safer, and it’s also nice to not have to awkwardly lean over the big bathtub.

Adorable moccasins gifted by our friends Gina and Gerald.

Everything else - Other items that I haven’t mentioned yet that we have used a lot include the following:

1. BASKETS. We bought all of our baskets for odds-and-ends from Native artists and artisans rather than purchasing the cheap manufactured styles from big box stores.

2. CHANGING TABLE and changing pad. Not a “need,” but it has been really useful for storage, organization, and of course, diaper changing.

3. CRADLEBOARD - This is a culturally specific item that was very special to us. Alo loved to take long naps in her cradleboard as a newborn baby.

4. CLOSET ORGANIZERS - Since Alo shares a closet with me, I bought special organizers and hangers to keep her things neat.

5. HUMIDIFIER - If you live in a dry place like we do, a cool mist humidifier is good to have around.

6. DOCK-A-TOT - This thing was BEYOND helpful for us. It allows for safe co-sleeping and comfortable napping. I would absolutely recommend this item to anybody.

7. Moccasins. We were gifted several beautiful pairs. Consider ordering these from a Native artist rather than purchasing a mass-produced pair from a store.

CONCLUSION

I just want to add that this post has not been sponsored in any way shape or form by any brands or companies that I mentioned above. I’m offering honest advice! Hopefully it was useful to some of you. Remember - keep it MINIMAL!

The cutest onesie ever, a gift from my sisters McCall and Liz.

Tips for Traveling with Baby

Introducing Alo to the ocean at 4 months old. Photo by Siera Begaye. @sweetsib

We’re still relatively new parents, but if there’s one thing we can speak to on an expert level it is baby travel. In our daughter’s 9 months of life, she has already been on a few dozen flights and has rode along in her carseat for thousands of miles on the highway. From the most rural of reservations to the most crowded of cities, she has seen a lot. Travel is a part of our work, and she always comes with us because she is exclusively breastfed (and even if she weren’t, we’d miss her too much to leave her behind). While we absolutely love having her with us, there’s no doubt that traveling with a baby adds extra challenges to our trips. Here are some tips for making your travels with baby as smooth and simple as possible.

A stroll through Santa Monica, CA with our compact travel stroller.

• Adjust your mentality: BABY COMES FIRST - This is the most important tip. If you approach baby travel with the expectation that it will be the same as an adult-only trip, you will set yourself up for stress. If you get annoyed every time baby needs to stop to eat, needs a change, or wants a break from the carseat, you will be annoyed all the time. However, if you approach the whole thing with the mentality that baby comes first and you are happy to accommodate their needs, everything will be just fine.
  

• Factor in extra time for everything - Get to the airport extra early, plan for stops on long roadtrips, and don’t be surprised when a drive that normally takes 4 hours actually takes 6 or 7. Schedule your travel days with cushion time built in. Then, you will be able to stay on track, and will feel less rushed.
  
  

• Don’t go unless baby is ready. We didn’t start any airline travel with our baby until she was about 3 months old. We gave her some time to develop an immune system and to become accustomed to other people. You (and only you, as parents) will know when it’s safe for your little one to start seeing the world. The good thing about travel after this point is that exposure to different environments helps to continue the process of establishing strong immunity, and will make baby less likely to develop ailments in the future like frequent colds or seasonal allergies. It’s important to be sanitary but not overly germaphobic.
  

• Take care of your personal wellness - You need to be more alert, attentive, and energetic than ever as a parent, especially while handling all the logistics of baby travel. Be sure to eat real food that will not make you feel sluggish, stop for movement breaks, and take time to breathe and meditate. As with any other type of travel, this means avoiding fast food and coming prepared with healthy snacks from home or from the grocery store.

Arriving in Portland, OR ready to present at Nike World headquarters for the Native Fitness Month.

• Have smudge accessible for the trip. Starting off with a family smudge always helps set a healthy tone and will ensure a safe journey.

• Designate roles for each parent - When we travel, our method is pretty simple. Dad is responsible for the stroller, carseat, luggage, and most of the driving. Mom is responsible for baby’s clothes, toys, diapers, other necessities, and of course, feeding. When we know exactly what we’re responsible for, we don’t argue or fuss about who needs to be doing what.

• Be as minimal as possible. You don’t need to pack baby’s entire nursery! You will find that while you are on the road, the fewer belongings you have to keep track of, the more organized you will stay and the better you will feel. Until Alo was 6 months old, we never even brought a stroller with us anywhere (just the baby carrier) and we would wear her around. She’s too heavy now, so we do bring a stroller (we love our Mountain Buggy Nano), but most babies can be in a baby carrier until toddler years. Everything will depend on where you’re going and what you’ll be doing while there.

At the Portland, Oregon International Airport.

AIRLINE TIPS:

• Nurse/feed during take-off and landing (alleviates ear pain and helps baby fall asleep). Our baby loves the white noise sound of the airplane. I am always surprised at how quickly she falls asleep as soon as the plane starts moving.

• Baby can travel for free until two years old. Take advantage! This saves hundreds of dollars. Be sure to book your ticket with a “lap infant.”

• Don’t be nervous - baby feeds off your energy. If you keep yourself calm and relaxed, baby will follow.

• Ask to be seated together as a family during check-in. Most airlines will happily accommodate this request and move other passengers around.

• You can check a stroller and carseat for free.

• Not all airplanes have changing tables in the bathroom; those tiny bathrooms are uncomfortable places to change a baby anyway; and flight attendants are technically not supposed to allow you to change baby’s diaper on your lap. So, be sure to change your baby right before getting on the plane.

• If you fly a lot, buy a cheap, lightweight carseat that you use exclusively for airline travel. We found one for $80 and it has been more than worth it. We keep our bulkier, expensive carseat in the vehicle at home because we don’t want it to get damaged, and it’s really heavy.

• Focus on the advantages rather than the extra hassle - Often, airlines will accomodate your needs, allowing you to cut lines during security and boarding. Most airports now have family restrooms where you can chill out and nurse/change baby in privacy. Take advantage.

A brief stop for baby to eat and mama to stretch at a park off the highway in Haudenosaunee territory (upstate New York).

ROADTRIP TIPS:

• Often, highway rest stops are dirty and unsanitary. We always prefer changing baby in the car. Bring extra blankets or changing mats to set up a changing station in the backseat or tailgate.

• Find music that your baby enjoys.

• Plan scenic stops. We already know that you’re going to be stopping extra times, so you may as well make it fun. Look for parks, sights, and other outdoor areas along the way.

• Introduce baby to new places, plants and animals with intention. For example, when we brought Alo to the ocean for the first time, we made sure to talk to her about what she was seeing, sing to her while we were there, and make an offering/prayer to the water.  This is great for increasing their worldview and brain capacity. Its a proper spiritual introduction to all living things.
  

Thosh holding baby after a tailgate diaper change overlooking an epic mountainside view in Yosemite.

2 Resistance Band Circuits to do while on Travel

Staying active on the road can be a challenge due to lack of time or even motivation. One piece of equipment that will help maximize your gains in a short period and may even motivate you to be active with the little time you have is a resistance band. They weight almost nothing and can be folded up and stuffed in your suitcase, taking up very little space.

When we travel sometimes all we have time for is 10-20 mins to be active. If you’re looking to just maintain strength, increase overall energy level and keeping metabolism in high gear, 10-20 mins of movement will be sufficient. For these shorter session it is best to keep the intensity higher with 10-15 seconds rest between each circuit and no longer than 10 seconds between each exercise. This can also be used for busy days at home or in the workplace. 

Always remember, taking care of yourself is also taking care of those you love. When you’re well, you have wellness to give to those in your sacred circle. 

Here we share 2 circuits (8 basic exercises each) where the band will increase resistance. Perform these four exercises back to back to make one circuit. Perform 2-3 circuits with 1 min rest in between. Reps are subjective. 

Circuit 1

1.Squat 

2.Push Up

3.Row

4.Curl 

Circuit 2:

1.Overhead press

2.Lunge

3.Triceps extensions

4.Goodmornings 

Fighting Addiction with Food & Fitness

Image by Chelsey Luger.

---

CONTRIBUTOR POST

This blog post is a guest contribution by Constance Ray. Find more of her work at recoverywell.org . If you have an idea for the WELL FOR CULTURE blog, please send it to info@wellforculture.com

---

Health, Wellness and the Road to Recovery

The United States is in the midst of an epidemic. Drug and alcohol abuse takes the lives of thousands of people every day and is especially prevalent among Native peoples and other communities who often lack access or do not respond well to conventional behavioral health services. If you are in recovery for substance abuse dependency, keep reading on how physical fitness along with diet, exercise and a focus on your mental health can help.

Recovery and wellness go hand-in-hand

According to the Substance Abuse and Mental Health Services Administration Center for Mental Health Services, every aspect of your life affects your physical and mental health. This is especially true when you’re recovering from a traumatic or stressful event, including alcohol and drug addiction. Your successful rehabilitation is dependent upon your everyday actions. The food you eat, the hours you keep and the activities you do all play a part in helping you continue sustain a sober way of life.

 No matter how much damage you’ve done to your body, there are a number of healthy habits that can help you maintain your sobriety and even add a few years to your life. The New York Times recently underscored the importance of eating well, getting regular physical activity, quitting smoking, maintaining a healthy weight and eliminating heavy alcohol consumption.

 Physical activities such as walking and weight training can help keep your body strong, which will give you the power to overcome cravings. But it’s not just enough to workout for the sake of working out. If you want to enjoy a successful fitness routine, it has to be sustainable. In other words, your workout should be something you enjoy and look forward to. You can find an enjoyable workout by trying many different activities. Walking is perhaps the easiest while group dance classes combine cardiovascular exercise with social opportunities. Whatever you choose to do, make sure it’s consistent in order to get the best results for both your physical and mental health and your recovery efforts.

 Your nutritional intake is directly related to how you feel; eating the wrong kinds of foods can make your body feel weak, which can lead to giving into cravings. Commit to eating a healthy breakfast, which consists of whole grains, dairy, fruits, vegetables and healthy fats each morning. Pack a lunch every day so you’ll avoid the temptation to eat greasy fast food, which can make you feel sluggish and tired. Watching what you eat can also help you maintain – or achieved – a healthy weight.

Obviously, if you’re in alcohol addiction recovery, you’ll need to be able to manage your desires to drink. Overcoming these yearnings may be easier when you realize the short and long-term benefits of leaving liquor behind. When you stop drinking, you lower your risk of developing certain types of cancer, specifically those that affect the liver. You’ll also significantly lower your chances of experiencing liver cirrhosis, heart disease, sexual dysfunction and mouth cancer. Once you’ve learned to overcome your dependency on drugs and alcohol, you will not only feel better, but your hair and skin will look better, which may give you a self-esteem boost.

A Healthy Routine

You already know that diet and exercise play a part in your recovery, but so does your daily routine. A healthy schedule consists of getting seven to nine hours of sleep each night. Follow your slumber with 30 minutes of cardiovascular activity and a healthy breakfast. Social activity is also important as having a strong network of friends and family who will bolster your recovery efforts. Don’t forget to make time for yourself such as spending up to 15 minutes each day to meditate, writing in a journal, or simply winding down after a long day at work. These quiet times will go a long way toward helping you maintain a healthy lifestyle.

 Simply wanting to maintain your sobriety is not enough. Instead, you must work toward that goal every hour of every day. Part of your recovery efforts should center on maintaining a healthy routine, so that you’ll be less tempted to relapse and more likely to be successful.

Get your tickets! New film explores Indigenous running

3100: Run and Become, a documentary film by Illumine productions, opened in Santa Fe on August 17th. 1964 Olympic Gold Medalist Billy Mills and Onondaga Faithkeeper Oren Lyons hosted along with Wings of America, which was celebrating its 30th Anniversary and was a producer of the film.

Watch the trailer below!

Why do you run? Has it transformed your life? Running has been used by humans for hundreds of thousands of years as a way to connect to deeper and higher worlds.

The film follows Ashprihanal Aalto, an unassuming Finnish paperboy, and Shamita Achenbach-Koenig, an Austrian cellist, in their attempts to complete the Self-Transcendence 3100 Mile Race, the world’s longest certified footrace, which takes place each summer June through August. Their 3100 quest takes viewers from the heart of this astonishing event in New York to places around the world where ancient cultures have held running sacred for millennia: the Kalahari Desert, Arizona’s Navajo Reservation (with Shaun Martin in Canyon de Chelly), and to the mountain temples of Japan. Beyond competitiveness and athletic prowess, they run not for glory but for spiritual enlightenment and universal oneness.

Dine runner Shaun Martin is featured in the film.

What do we love about the film? Not only does it feature an inspiring Navajo runner and highlights the strong running culture of that Nation, but also, it prompts the viewers to take a deeper look at the spiritual potential of running. It addresses what some cultures around the globe have always known: that running is not merely a physical practice, but a transformative spiritual practice as well. 

Here's more about the race featured in the documentary, according to the film's website:

The Race promises personal expansion and, indeed, participants come from around the world to shatter their limitations and discover a deeper sense of self. At the same time, the act of running to transform oneself is as old as time. Ancient man and woman ran not just for survival, but to connect with Nature and the Divine.

We follow Aspirants of the Highest from three cultures whose own narratives parallel that of two 3100 Mile Runners – a diminutive paperboy from Finland, Ashprihanal Aalto, and a female cellist from Austria, Shamita Achenbach-Koenig. These three heroic Aspirants (Shaun Martin-Navajo, Gaolo-San Bushmen, Gyoman-san-Monks of Mt. Hiei Japan) run not for glory but for spiritual enlightenment, universal oneness or because they simply have the responsibility to run.

Where can you watch? 

A list of screenings and future showtimes is available here. 

You and your youth program might be eligible to attend free of charge! Director Sanjay Rawal has offered tickets to Native youth groups and health-focused groups. For more information and to request seats, please email rawals@mac.com.

Well For Culture at arizona screening

Chelsey Luger, co-founder of Well For Culture, will be answering questions on a panel following the Scottsdale, AZ screening of the film at Harkins Theater on August 31. For more information, e-mail info@wellforculture.com 

A dad’s view on supporting breastfeeding

A lot of men might wonder why they should care about breastfeeding. Before being a partner to a women who is breastfeeding and a father to a baby who is breastfeeding, I didn’t know much about the topic either. But now that I’ve been through six months of it, it is something that I have learned so much about and am very committed to supporting. I believe that one of the most important roles in a lifetime for a man, father, or partner is to support women and babies who breastfeed, and this is why.

Supporting breastfeeding is an amazing opportunity to create a safe space for the mother to take on her most important role of nurturing of babies during the first years the most critical time for development. Remember that these little sacred beings are our future, something that impacts all people and all life on earth. As a support system, we are allowing our children access to the first food: breastmilk. Babies are a blessing to their families, and this is an opportunity help foster this sacred life.

There are many benefits to breastfeeding. Here are just a few important ones to know about. 

• Breastfeeding significantly reduces the risk of type 2 diabetes for both mother and infant 
• Breastfeeding can reduces a baby’s risk for obesity by about one-third 
• Breastfed infants have few allergies 
• The baby receives beneficial microbiome from breastfeeding 
• Breast milk contains antibodies that protect the baby from upper respiratory infections 
• The nutrients in breastfeeding enhances infant learning and brain cognition 
• Breastfeeding fosters a healthy holistic connection between mother and infant, creating wellbeing for both. 

Cultural Context

The role of fathers has changed a lot from precolonial times. According to oral tradition, in some Indigenous Nations, men were less involved than women in the day-to-day care of the infants and babies for several reasons.

Today our culture has greatly shifted as a result of colonialism, so it’s our job to evaluate the ways in which we need to be supportive in this new context. Across native country is a resurgence of strong Indigenous fatherhood that is loving, generous, and involved in every way. Being supportive of breastfeeding is just one step - a very important one - to reclaiming power through good parenting.

Here are 7 ways to support your partner in breastfeeding

1. Cook

Do not expect to be cooked for during this busy time for mom and baby. Instead, cook for them! It is dangerous for a woman to cook with a baby in hand or even in a baby carrier, so be mindful of that. Moms burn a lot of calories breastfeeding, so it’s important that you help your wife stay fueled and satiated. Be health conscious and prepare hearty salads with a side of wild game protein such as deer, moose or grass-fed bison. Healthy fats are great for breast milk production. Cook wild catch salmon, walleye, whole eggs and try some avocados on the side. Those foods that contain healthy fats will provide satisfaction a little longer than a meal high in carbohydrates or sugar. Use coconut oil, olive oil or tallow instead of vegetable or canola oil. 

2. Bring water and wake up in the night

Moms can become quickly dehydrated during breastfeeding, so you should help where you can. Always bring water to where she sits or lays with baby while nursing. In the early months, your partner might like support throughout the night when baby is waking up a lot. You can help by getting up in the night with her to bring water and make sure she’s comfortable while she breast feeds. Don’t wait for her to ask you to help - just do it, and be consistent! Be supportive of co-sleeping as well. Make room for the baby and don't complain! 

3. Never say “that’s a woman’s job” 

Remember,  at one time, gender roles when it came to parenting were more set in stone but there was a reason for that. Today, in nearly every case, the moms are working at their careers just as hard if not harder than the men, so there’s no reason why things like diaper changing should be left to the woman and not the man.  You can also help with the breastfeeding process by taking baby and burping him or her after eating. 

4. Take on more household duties 

Every couple and relationship splits chores and household duties in different ways, and hopefully before kids its’ an equal partnership. But when the babies come along, remember to take on more. Breastfeeding mothers are extremely busy with the baby. Don’t wait for instructions, just start doing the dishes, straightening up, sweeping, taking out trash, emptying diaper pale and getting the other kids dressed and fed. Try to help your wife feel less stressed and overwhelmed. 

5. Learn to occupy baby

Give your partner a break so she can do what she wants or needs to do. Don’t think of watching your child as a chore - it’s your child! Use this time to strengthen your connection with baby. Use skin to skin (hold them while your shirt is off) to help comfort baby (they like it). Sing or hum melodies to your baby, to calm them if they’re upset. If you’re a singer, this a sacred time as more songs will come to you (that is part of baby’s gift to you). After a while the baby will need mom again and may cry, do not be discouraged your role is still important. It’s most likely because the baby is hungry since their metabolism and digestion works very fast. If you find yourself becoming frustrated, step back and take some slow deep breathes to calm yourself. Get a baby carrier just for you so you can carry baby around while out and about. You can also use baby to work out with while he/she is in the carrier.

6. Provide moral support

This is a transitional period for mothers, especially new ones. In every pregnancy, the postpartum time can be difficult because of the sharp learning curve, readjustment to new schedule, and hormonal shifting. Breastfeeding helps moms with hormone balance, feeling emotionally better after delivery, which is yet another reason to encourage it. Always remind her she is beautiful and what she’s doing a sacred thing. Offer shoulder massages periodically or scalp massages to help relieve stress. While your partner is breastfeeding use your respective smudges to cleanse the space and create peacefulness her and the baby. if you play an instrument like a flute or guitar you can play relaxing or calming melodies for them. 

7. Assist her while breastfeeding in public places.

Babies get hungry very frequently and at some point will probably have to eat in public places like grocery stores, restaurants and airports. Be supportive by finding comfortable places for her to breastfeed. Some moms may want more privacy and you can be there to help cover her with a swaddle blanket as she sets up to allow baby to latch. If she does not want to cover up, support that, too. Sit with her and have her back. Many women are working hard to normalize breastfeeding, and that’s a great thing. 

Conclusion

One of the 7 Circles of Wellness is developing and maintaining a strong tie to your family. Do not be afraid to embrace a new role in your babies life. Children are sacred and so is fatherhood. Our roles as fathers must continue to evolve to support the need of mothers in a drastically changing world. Being a good supporter of breastfeeding is strengthening our family circles to reclaim our health and indigenous identity.

Thosh Collins - Well For Culture Co-Founder 

How to Power Through the First Trimester

Staying active while pregnant is not always easy. Put in the effort to move gently, but don't push yourself too hard. | Photo  by Thosh Collins. 

The first trimester of pregnancy can be so brutal. Here’s what it's like: 

1. NAUSEA - The first trimester brings on a whole range of morning (all-day) sickness. It’s different for everyone. The spectrum goes from a one (nonexistent) all the way to a ten (needing to be hospitalized.) It can last the entire pregnancy, but for many, it’s gone after a few weeks. But ohhhh those are some long weeks. This is the one time in life that I would honestly recommend most food restrictions go out the window: you’ve got to eat whatever you can keep down, and it might not be nutritionally ideal. STILL try your best to stay away from fast food and junk food, but don’t feel too bad if you break some rules. While many think of the entire pregnancy as a craving-fest, that’s actually not the case. I was actually wishing for cravings during that time, because the majority of foods sounded disgusting to me. My diet consisted of anything sour, plain, and cold, like green apples, ice, lemonade, grapes, and greek yogurt. I also recall being okay with salty crackers and chips. I could not STAND the smell of cooking meat or vegetables, (much less eat any of that), which is terrible because I knew I was missing out on a lot of nutrients. In any case, the cravings will eventually come (in all likelihood), but at first, not necessarily.
2. NO BUMP - I couldn’t believe how long it took for me to get a bump. I didn’t realize that most people will not have a visible pregnancy belly until about halfway through the second trimester. It’s actually frustrating to be feeling all sorts of pregnancy symptoms but not seeing any sign of it. And without others knowing that you're pregnant, you're obviously not going to experience the same level of sympathy or understanding that people might offer you if they were aware (like people letting you cut them in line at the grocery store, or offering to carry things for you , etc). I was so happy and relieved when my belly finally started to grow, and it didn’t happen until way after first trimester was over. 
3. SECRECY - Many people choose to weight many weeks or months into the pregnancy to share the news with friends and family. It is really hard to keep in such an exciting announcement - especially with a first baby. But, the wait is worth it, because it definitely makes it more fun once the sharing finally begins.  
4. CONFUSION - I was so confused about healthcare when I first realized I was pregnant. I didn’t know which doctor I wanted to go to (or the fact that I would eventually switch to a midwife and birthing center), I had some bad experiences at clinics with doctors I didn’t like, and I felt stressed out about figuring out where I would deliver the baby and all the other logistics that go with it. It’s a part of the process that just has to be done, and if you’re a first-time mom, don’t worry, you’ll figure it out and you’ll be much more prepared the next time around. 
5. FATIGUE - I felt like a lazy couch potato for much of my first trimester. SometimesI found the energy to push myself to move, get work done, and work out, but most of the time I just wanted to sleep and watch movies because even my mind was tired. Don’t worry - eventually, you will have an amazing spike in energy and you will be more than ready for baby to show up. 

When I took these photos with my sis Corina, I felt like crap but didn't know why. Days later, I would find out the exciting news that I was pregnant! | Photo by Thosh Collins. Tights by Asteria Activewear. 

HOW TO POWER THROUGH IT

Now that I’ve been through it, here’s the advice I would give my sleepy, nauseous, confused first-trimester self:

1. BE PATIENT - It gets better. You can handle a few weeks of what is arguably the most challenging part of the pregnancy. 
2. PRACTICE GRATITUDE - The first trimester is exciting, but it;s also the most emotionally uneasy part of the pregnancy because the pregnancy is in its delicate early stage, still considered high risk. Be grateful for that nausea or other uncomfortable symptoms that you experience every day, because it means that your body is adjusting and learning to carry a life within — a gift that should not be taken for granted.
3. TAKE IT EASY - I remember feeling like I wasn’t working out enough, or like I should push myself harder. The reality is that it actually becomes easier to workout when the nausea subsides later on in second and third trimester, and you’ll have plenty of time to exercise then, so just rest and relax or stick with gentle movements like stretching or walking in trimester 1 if that’s all you feel like doing. 
4. READ AND STUDY - First trimester is the perfect time to start picking up books, reading articles, and getting to know all about the process of pregnancy and childbirth so that you can prepare yourself for what’s to come. Don’t forget to seek multiple opinions and sources on all topics. There is a lot of really outdated information still being circulated, and there are many different approaches to healthcare and wellness during this time, so be sure that you dig deep to find sources that you truly connect with. 
5. BE PROUD OF YOURSELF - It takes a lot of work to grow a tiny human, and you are doing a wonderful thing. 

Taking a walk while traveling for working during first trimester. Photo by Thosh Collins. 

HUGE DISCLAIMER on Respect, Wellness, and Our Beliefs

Before we roll out the #wellforbaby series and other new content, we decided we should share a few important messages. This will give you a better idea about who we are, how we approach wellness, and what we believe in. Thank you for taking the time to read this. 

---

OUR WELLNESS WORK COMES FROM A PLACE OF LOVE:

We are passionate about wellness because we have both experienced incredible, life-changing, positive things once we turned our energies and attention toward it. This is our life’s work because we simply want others to be well too. We recognize the need for wellness in this world and that we have a unique viewpoint to offer on the topic. We are simply sharing what we know in hopes that others can benefit from it in a good way. 

THERE SHOULD BE NO JUDGMENT IN WELLNESS:

We lead well, sober lifestyles and we encourage others to do the same. However, we recognize that wellness is a huge, challenging, difficult journey for all people, ourselves included. We have not always been perfect, we are not perfect now, and we never will be. Because we don’t focus on sharing the negative or traumatic elements of our personal stories, many people believe that we have never experienced any of these things, but that’s not the case. We say this because we want you to know that we actually do understand and relate to struggles you might be having. We know that most people face a great number of challenges to wellness including historical trauma, unhealthy relationships, socioeconomic disparities, lack of access to information, food deserts, addictions, lack of support networks, and more. We ask that YOU recognize this, too, and do not judge others who are on their wellness journey. Helping is good. Praying for others is good. Using your platform to offer information to others is good. But judging others is not necessary. 

In the context of our new #wellforbaby initiative, this is particularly relevant. Parents get judged a lot. Moms, particularly, get judged a lot. That's not what we're here to do. Just because some of our blogs will promote breastfeeding, for example, does not mean that we are looking down on those who use formula. Just because we promote natural birth, home births, and Indigenous midwifery does not mean that we are looking down on those who go different routes. (Perfect example: I really wanted to have a natural birth and I ended up with an emergency c-section. I still admire and promote natural birth, though!) Everybody has their reasons, everybody has the right to their own choices, and we respect that. We hope that you do too.

Rather than judge others’ choices, live your own life in the way that you believe is best, and allow yourself to be an example for others. That is a much more powerful way of promoting your ideas! 

 

WE DO NOT CLAIM TO KNOW EVERYTHING: 

All health and wellness information is controversial. All health and wellness information is up for debate. All health and wellness information can be interpreted in many different ways. We’re not asking you to agree with everything that we say or do. We are simply doing our best to offer advice and ideas on the methods that have worked for us. Most of the information we offer is based on a combination of research from Indigenous ancestral teachings, western science, and eastern medicine alike. We can’t promise that everything we say is the absolute truth or final answer (that’s simply not possible), but we can promise that we are well-read and well-researched, that we are always learning more, that we are actually living the lifestyle that we promote, and that a lot of what we say just might be useful to you.

If you adamantly disagree with any of the information that we offer, we encourage you to use your own platform to promote your own ideas. We all have that ability! Even though there are a lot of health experts out there who we wholeheartedly disagree with, for example, you will never find us making negative comments on their social media pages, because that is reactive and unproductive. Rather than criticize others, we choose to be proactive and utilize our own platform to promote what we believe in. We are so grateful to those of you who support us and benefit from our offerings!

WELLNESS IS INDIVIDUAL

We cannot emphasize enough how important it is to get to know your own body and your own needs when it comes to your health. There is no single wellness source out there who can teach you about yourself better than you can. Observe how you react to foods. Pay attention to the way that your muscles, ligaments and emotions react to movements and exercises. Understand where you need to make adjustments in your daily habits. Learn about any allergens or deficiencies you may have. Get to know your family history of illnesses. Choose what is best for you and your children based on your preferences and needs. Seek out the opinions of doctors, medicine people, and other health professionals who can cater advice specifically to you. This is a critical and ongoing step for all people who are looking to be well.

 

respect and wellness are interconnected:

Most Indigenous cultures promote certain sets of values and teachings that have been recognized and practiced by our people for centuries. An emphasis on respect is a common cultural thread that ties many of us together. While we are all doing our best to be better people and to make a better world, let’s not forget that we are all related and connected to the earth and one another, and we should all respect, love, and care for one another. At WELL FOR CULTURE, we try to approach everything from a proactive, positive, solutions-based perspective. It’s our way of showing respect to all who come in contact with our information. We’re here to help make people feel good. Love and respect are very important components of wellness which do not get mentioned often enough on typical American health and fitness sources, but they are always relevant. 

 

OUR PLATFORM IS YOUR PLATFORM:

Whenever we travel for workshops, we always remind folks that we welcome submissions to our blog and social media. If you have information you want to share about what your community is up to or what you have learned, let us know. There is an incredible wealth of Indigenous expertise out there just waiting to be shared that can have a hugely positive impact on our communities. Even though we always offer this, very few people take us up on it.  We can’t pay you or do the work for you, but we can support you by offering our digital space and audience.