Anne Stein, M.S.
Sports & Fitness Journalist
Chicago, IL

If you hate your boss, fight a lot with your spouse, or commute for hours, consider yourself a current or soon-to-be member of the bad back club. While improperly lifting heavy objects and repetitive bending are sure ways to irritate your spine, it’s stress at home and work that’ll push you over the edge when it comes to back pain and injury.

The stress hormone cortisol, explains Dr. Michael Bracko, an exercise physiologist and fellow of the American College of Sports Medicine, can cause muscle dysfunction and painful spasms. When stress is combined with lack of exercise and other physical factors, you’ve created the perfect storm for back pain and injury.

Your best bet, says Bracko, is to minimize the effects of stress. While exercise in general, and strengthening your core in particular, is the best medicine, learning stress-busting techniques such as meditation, developing a healthy hobby, spending time with friends and listening to calming music can also help you manage the stress.

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Get your resume ready. Job dissatisfaction can be a huge contributor to back pain. If at all possible, work with your organization to find ways that you can stay happy in your current position and not let job stress get to the point where it affects your health. If you need to stick with an overly stressful job, make sure you stop, get up, and stretch to take care of your back and enjoy a mental and physical breather.  If you might want to move on, start the wheels in motion today – the initial steps of a job search can be inspiring and lighten your stress load.

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Chill out. Emotional instability caused by stress at home will do a number on more than just your heart – it will tax your body as well. A bad marriage or problems with kids can send your stress level skyrocketing. Find healthy ways to cope and try to take the little sources of drama off your plate. Can’t you delegate a couple of those tasks at the office?  Do you really need to make homemade Halloween costumes for your kids?  Less is more when it comes to staying emotionally balanced.

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Don’t go to bed angry. When you don’t sleep well, your body doesn’t have the chance to recover and repair itself from each day’s efforts. By adding fatigue to the burden of unresolved issues,  you will most likely experience more dissatisfaction, more stress, and more angst – emotions that you will take straight to your back.   Plus, when you’re fatigued from a restless night, you are less likely to hold yourself in proper posture or be active.  Being sedentary and slouching will only increase your chances for back pain and, unfortunately, another poor night’s sleep.

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Just say no. Though Happy Hour is known as the ultimate de-stressing event, drinking is not the best way to find total relief.  If you depend on drugs and alcohol for relaxation, you won’t sleep properly and will wake up fatigued and unprepared to tackle a new day. Plus, if you grab for the wine bottle every night, you’ll be adding empty calories, which often leads to weight gain. Poor sleep and a couple extra pounds can leave your back begging for mercy.  Plus, your body will spend more time trying to recover from that second beer than it will rejuvenating tired muscles.

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Beware of bad vibrations. Though we’ve come a long way since the Model T, driving is still a bumpy proposition.  Those who drive for a living are all too familiar with the pains of life on the road.  Outside stressors such as heavy traffic, other drivers, and crazed kids only add to the risk of herniated discs, sciatica, and general muscle pain. To help ease the burden on your back, use an ergonomic driver’s seat and lumbar support.  Also, take breaks every 90-120 minutes to lubricate your spinal discs with exercises that stretch the muscles, including shoulder circles for upper back, slow gentle side bends, and cat/cow poses.

“There’s strong evidence that psychological stress can lead to back pain or back injuries, so we need to manage the bad effects of stress,” emphasizes Bracko. “Exercise is medicine and a great way to reduce negative effects of stress.”  Staying active isn’t just for weight loss anymore, it might just help alleviate stress-induced back pain, too.

MiiiSH/flickr.com

Most yoga enthusiasts know that when it comes to bridging mind and body, it’s all about the music.  The music, or lack there of, that accompanies your practice can change an unfocused practice into one heckuva flow. The type of tunes that brings you closer to your third eye is different for us all, but whether it’s power, forest, yin, or ashtanga, music can help you go farther both physically and spiritually.

Moji has put together a series of yoga playlists. Experiment with some new tunes as well as some really really old, and be open to what music might just lift your soul.

Traditional Yoga

Greatest Hits Yoga

Indie Yoga

Contemporary Yoga

Lyric-free Yoga

Power Yoga

Traditional Yoga

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Greatest Hits Yoga

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Indie Yoga

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Contemporary Yoga

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Lyric-free Yoga

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Power Yoga

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Please note Moji uses the iLike.com service for its ease of use and ability to allow readers to preview tracks.  Moji makes no money from links to iLike.  Please use the music service that works best for you when purchasing.

lululemon athletica

Allegra Burton, MPH, RD
Santa Monica, CA

Come one, come all

Who knew that getting upside down could be so good for you? Inversions, the broad term for yoga poses that involve getting at least some part of your body upside down, are a key component of any yoga practice – and they’re not just for advanced yogis. Any pose that gets your head below your heart or your feet above your head can be considered an inversion and offers a number of benefits.

Whether you have been practicing for years or have never seen a yoga mat, there are inversions that you can – and should – do to stay healthy and active. Read on to learn about different inversion poses and what they can do for your mind, body, and spirit.

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The benefits

The benefits of inversions are many. Getting upside down has positive effects on four major body systems:

• Circulatory / cardiovascular systems – leads to increased blood flow and circulation and encourages venous return.
• Lymphatic system – strengthens the immune system by increasing circulation and drainage of lymphatic fluid.
• Nervous system – increases mental alertness and clarity.
• Endocrine system – stimulates the endocrine system, or the fast network of glands in your body that release hormones. Inversions positively influence gland secretion, enabling the system to withstand greater stress and strain.

In addition, inversions help strengthen the core and diaphragm, improve balance and body awareness, and counter the effects of gravity on the body. Plus, inversions can really change your world – getting upside down gives you a new perspective – literally and figuratively! Many of us haven’t gone upside down since we were kids — inversions require us to face our fears and enhance our ability to concentrate and stay focused.

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The choices

There are a variety of inversions from which to pick and choose. Here are some examples, from basic to more advanced poses. Our list includes brief descriptions of each pose and links to more detailed explanations of how to correctly and safely get into each. Please refer to the links before trying any of these poses for the first time.

Legs up the wall. This is considered a restorative pose. Try it and you will see why. Sit on the floor with your legs out in front of you and a wall to one side of you. Slowly lie down onto your back and bend your knees to your chest. Turn your body so that you are now lying on the floor with the wall in front of you and your tailbone up against – or close to – the wall. Straighten your legs so they lie against the wall with your feet up. (You may want to place a small towel under the small of your back and play around with supporting the natural arch in your lower back.) Rest your arms out at your sides perpendicular to your body, palms facing up. Ahhh…
Learn legs up the wall

Downward dog. One of the most basic of all yoga poses. Start on your hands and knees then straighten your arms and then your legs so that you are in an inverted “V” position. Keep arms and legs straight, hips lifted, legs and abdominals engaged, fingers and toes facing forward. Hands should be shoulder distance apart, feet hips distance apart.  Make sure to keep your head low to relax tension in your neck and shoulders.
Learn downward dog

Dolphin. Start in downward dog – feet hips distance apart, hands shoulder distance apart and rooted firmly on the floor, fingers facing forward, hips up and body in an inverted “V” position. Engage core muscles and lower down onto your forearms, fingers facing forward and forearms in a straight line parallel to each other. (If this is too difficult, you can clasp your hands together in front of you, keeping elbows shoulder distance apart until you develop more strength and flexibility in your shoulders.) Focus on keeping your abdominal muscles engaged to hold your middle up and walk your feet in a little closer towards your arms.
Learn dolphin

Forearm balance. Start in dolphin pose. Until you are very comfortable balancing without a wall behind you, it is best to do this pose at the wall. With fingertips at the base of the wall, forearms parallel and shoulder distance apart, root palms and forearms into the floor, firm shoulder blades, engage your core, walk one foot in and kick up to bring your legs straight up against the wall. Try to keep your body in a straight line, core and legs stay active and engaged. Your head should remain off the floor.
Learn forearm balance

Headstand. This is another pose that is best done against the wall until you are comfortable balancing on your own. Kneeling on the floor, interlace your fingers and rest the outsides of your forearms on the floor, elbows shoulder distance apart. Place the crown of your head on the floor between your palms.  Your palms should form a sort of cradle for the back of your head as the crown rests on the floor. Straighten your legs and walk your feet in so that you are in an inverted V position. Firm shoulder blades against your back, engage your abdominals and lift your feet off the floor. Try raising both legs together, even if this means bending your legs. While engaging your core, lift your legs straight up so that your body is in a straight line. It is important to be sure not to let the weight of your shoulders collapse onto your head and neck.
Learn headstand

Shoulder stand. Until your body becomes more comfortable in this pose it is best to start with supported shoulder stand using folded blankets. Fold and stack two blankets. Lie on your back on the blankets with your shoulders supported on the blankets and your head resting on the floor. Bend your knees and bring them towards your chest. Press your arms against the floor and curl up and lift your feet skyward as you brace your back with your hands, walking your hands up your back towards your upper back (away from your tailbone). Try to keep your elbows shoulder width apart and your body in a straight line perpendicular to the floor. Keep your legs straight and core engaged.  Make sure to relax your neck muscles and keep your legs active.
Learn shoulder stand

Handstand.  This may be the inversion that generates the most fear of falling in those who are not comfortable being upside down. However, once you build up your strength, endurance, and courage and are able to get into a handstand, you will feel that you have accomplished something truly great. Be sure to do this pose against the wall until you have mastered the pose and can balance on your own. Start in downward facing dog with fingertips a couple of inches away from the wall. With hands planted firmly on the floor, firm shoulder blades, core and arms, step one foot in towards your hands and kick up and lift both legs straight up against the wall. Try not to arch your back and keep your body in a straight line, core engaged.
Learn handstand

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The results

Whether you want a gentle, restorative pose or one that is more invigorating and challenging, inversions offer a wealth of benefits and should be a regular part of your yoga practice. It may be a good idea to have a yoga teacher or an experienced yoga student spot you and help you get into each pose safely and correctly until you feel comfortable doing the poses on your own. Be safe, be engaged, and live it up – upside down!

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Technology has, for many athletes, made running more fun.  Innovation now abounds in every aspect of racing from compression socks to chip timing.  Shirts wick better, watches tick tougher, and, to our personal amazement, wool has gotten smarter.  (Who knew fabric could learn?)

Yes, technology has made running more fun.  And, as proud members of the Garmin Generation of athletes, we consider it our responsibility to keep an eye out for the coolest new technology – even if its software on a computer.

So, when we happened upon Prezi, we simply tweeted with glee.  We knew that we had found  the perfect tool to conquer the final technological frontier for racing enthusiasts – event selection.*

In a highly unscientific and marginally democratic manner, the Moji team compiled a list, excuse us, a Prezi, of the best races to hit in 2010.  There’s everything from world class marathons to romps in the mud.  In fact, there’s a race for everyone except the unenthusiast.

What is this magical Prezi?  You’ll have to click below to see. We promise you’ll love it.  More importantly, we promise you’ll find a race (or six) that you’ll love, too.

If you feel the need for instructions on how to use Prezi read the Prezi What?! section below. Otherwise, enjoy meandering through and dreaming about a year chock full of fun racing!

(Let us know your favorite race(s) in the comments below.)

Prezi What?!

Prezi is simple to use.  What’s more, we’ve designed 2010 Races so that there’s no wrong way to view it.  Poke around and enjoy!

Access. You can access the Prezi via the window above or simply click on 2010 Races.

Follow along. You can use the arrow on the bottom of the Prezi to move back and forth from one part of the presentation to another.  The races go in chronological order and give basic stats as well as cool images (photos, course maps, etc.).

Choose your own adventure. Want to cut the Moji course?  No problem.  Just click and drag anywhere on the Prezi and you can freely go and see whatever it is you want.  Think of the Prezi as one big picture.  Click it and drag it around to explore.

Zoom zoom. Zooming is just a click away.  Click on any part of the Prezi to zoom in and click on the target circle (next to the arrows) to zoom out.  For a smoother zoom hover your mouse over the right-hand side of the Prezi and click on the magnifying glasses that appear.

Go big. We personally feel that the best way to experience Prezi is in Full Screen mode.  It’s amazing!  You can find the option by clicking on More at the bottom right-hand corner.

Sit back and relax. Not in the mood to do much work?  Click on More at the bottom right-hand corner of the Prezi and then select Autoplay.  You won’t have to lift a finger.

To learn more about Prezi visit them www.prezi.com.

*It is important to note that we’re talking about selecting the race, not signing up for it.  Technology has already done an ample job of making registration for your bib (and, apparently, a hundred related emails) a breeze.

Fe Ilya/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Whether you’re a serious athlete, a brand-new exerciser, or fall somewhere in-between, MP3 workouts can be a valuable, motivating tool. These guided workouts that are downloaded from exercise/coaching sites can take you through yoga, Pilates and strength training routines, as well as encourage you through walking, running or cycling workouts, from beginner through advanced levels. Some are audio only, others offer videos or still images of exercises, while others combine audio and video.

“If you dread exercising alone or want some purpose to your workouts, a downloadable coach can be extremely motivating,” says Gregory Florez, CEO of FitAdvisor Health Coaching Services, and spokesman for the American Council on Exercise. MP3 workouts can freshen up an old routine or guide and encourage new exercisers who are unsure how to start a program.

“The reality is that health clubs have millions of members who join and never go, and personal training is pretty expensive. Anything that gets people moving more than they are is a pretty good thing in my book,” Florez says.

While MP3 workouts can be a great tool, there are some caveats; you won’t receive instant feedback or benefit from the collaboration you’d get with a personal trainer or coach. To avoid doing moves incorrectly, you might want to supplement with a class or a couple of personal training sessions. And while some programs are coached by certified fitness professionals, buyers should beware of poorly coached programs. To avoid pitfalls, Florez suggests the following:

• Download programs written by experts with solid educational backgrounds in fitness.
• Make sure workouts are appropriate for your age, goals and medical conditions.
• Are there opportunities for progression within the workout you download? You don’t want to do the same routine over and over.
• Instructions should be as simple and demonstrative as possible. You won’t have a trainer nearby to correct you.
• Make sure you have access to equipment needed for the workouts you download.
• Coaching sites should offer e-mail, toll-free numbers, and/or user forums to answer your questions.
• Don’t download workouts that are too difficult or too easy. You risk frustration and/or injury.
• Warm-ups and cool-downs should be a part of every workout.
• Review the workout before you do it. Some routines are based on heart rate and others may take you through unfamiliar exercises. Figure them out beforehand or you’ll be pausing mid-workout.

Most MP3 workout sites offer free samples; listen before you buy. Do you like the music? The instructor’s style? Are the workouts long or short enough for your needs? Are they at the right level for you? Is audio enough, or do you need photos or video of the routine?

There are a number of MP3 workouts available through iTunes. The following sites are also good sources for downloadable workouts:

1. www.cardiocoach.com. Eight audio workouts for use on any cardio machine (or with any cardio workout) where you can increase/decrease workload. Original music brings you into the zone; intelligent coaching based on your heart rate and perceived exertion.
2. www.iTrain.com. Dozens of audio workouts ranging from Spin, yoga, strength, sculpt, to treadmill, elliptical and more. If you enjoy group exercise classes with cheerful trainers and hip-hop/club music, this is the place to go.
3. www.PumpOne.com. Want to see how to do your exercise? PumpOne offers programs for MP3s and cell phones that can handle photos and video clips. Workouts include strength training, Pilates, yoga, stretching and cardio.
4. www.SoundBodyTrainer.com. Fitness pro and voiceover artist Traci Godfrey offers strength, Spin and yoga workouts. Clear instruction, with emphasis on fat-burning and good form. Foldout guides available for each workout.