There are tons of YouTube clips that show crazy bike tricks and awe-inspiring rides.  However, these films rarely capture the essence of riding a bike as adeptly as this, Andrea Dorfman’s Thoughts on My Bike.  The film’s narrative poem articulates that magical “wind-in-your-hair” feeling of freedom that takes years off our spirits and brings joy to our hearts.  It’s a feeling that’s not just for neighborhood kids – I’ve found more joy in bike riding as a grown up in a city than I ever did in a cul-de-sac.

Whether or not you agree with Dorfman’s view of the economic and climactic challenges that current and future generations face, you cannot argue with her assertion that a bike ride truly is therapy in motion, a place of new appreciation for the world around you and a source for inner peace.  So, before winter brings its winds and its chills

Let’s dust off our bikes, put our wheels to the ground
Let’s take to the streets; let’s make our hearts pound

While tying your shoes, you catch a few lyrics, and realize, there is absolutely nothing motivating about “I mean, her butt, is just so big. I can’t believe it’s just so round…”

To help combat this song shock, we’ve created the Official Gym Do Not Play List for fitness facilities across America. Though the beats might be tight, the words are anything but. And with so many incredible songs out there, why compromise? After all, who wants to hear a discussion about 500 miles when they’re having a hard enough time finishing 4.

Have some songs you’d like to add? Leave a comment below to add to the official petition!

Jeff Kubina/flickr

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

Whether you’re putting baby in her car seat, chasing your toddler around a playground or picking your child up off the floor, mothering involves nearly constant lifting, pushing, pulling and bending, all of which puts a strain on your neck, shoulders, and especially your back.

The key to maintaining a healthy back, says Dr. Sheila A. Dugan, a physical medicine and rehab specialist at Chicago’s Rush University Medical Center, is to maintain a neutral spine.

When you bend over to pick things up, for example, whether it’s toys, your toddler, or a car seat, try not to round or curve your back. Straighten the spine and bend down from the knees; pick things up by straightening your knees. As much as you can, be aware of your posture throughout the day to avoid back strain.

The American Physical Therapy Association offers the following guidelines to protect your back during these common ‘mommy’ activities:

Lifting your child from the floor
Stand close to your child, keep back straight, put one foot in front of the other and lower yourself (kneel) onto one knee. Hold your child with both arms close to your body (just as you would with a heavy object), tighten stomach muscles and push up with both legs to a standing position.

Putting your child in and taking her out of a crib
Lower rails as far as possible. With feet shoulder-width apart, bend at the hips and pick up baby with both arms, holding her close to your chest. Don’t curve/curl your back over the rails.

Pushing a stroller
Again, stay as close to the heavy object (the stroller) as possible, keeping your back straight and shoulders back. Maintain good posture, rather than leaning and pushing the stroller with your arms and hunching the shoulders.

Carrying and holding your child
When carrying your child, hold her close to the center of your body with both arms. Avoid the one-arm, one-hip hold; it puts too much stress on one side of your body. Be aware of maintaining good posture, with straight back and upright shoulders. Consider an infant carrier that centers the baby’s weight (see below).

Picking up toys
Keep your head and back straight, bend at the waist and extend one leg straight behind as you pick up toys.

Other tips

• When nursing your baby or reading to your toddler, pick a firm chair with back support. If you nurse or read to your child in bed, don’t bend your neck or curl your back. Use a wall or headboard for back support.

• Infant carriers that are centered either on your front or back are good for even weight distribution. Infant car seats should be carried with both hands, centered in front of you. Consider using a backpack instead of a diaper bag to balance weight and avoid shoulder/back stress.

In addition to paying attention to posture and how you lift, stretching and strengthening exercises are necessary for good back/neck/shoulder health. Take at least 10-15 minutes a day to stretch, focusing on hip flexors, back, shoulders and neck, which are involved in proper posture and neutral alignment.

Strengthening exercises should focus on the abdominals, glutes, back, hips, pelvis and the scapula retractors (the muscles that pull the shoulders back) to allow the body to support proper alignment.

And while it might seem impossible to fit in cardio, aim for the recommended amount of five days a week, 30 minutes a day. Studies have shown you can accumulate this through 10-minute bouts, as well. Those few minutes spent sweating will make you a happier, healthier mom.

One of my favorite race day activities is checking out the runners around me. Between the crazy outfits and Sharpie-decorated t-shirts, race day ogling has triple the entertainment value of normal people watching.  Maybe even quadruple.

Though I never tire of admiring banana costumes and wondering exactly how many people are here for the “Williams Family Reunion,” it is rare that I feel compelled to venture outside of my pain cave (which is often where I find myself in long races) and attempt a conversation with a fellow runner.

However, this once, I wish I could.  My coworker Michelle took the above photo yesterday at the Rock ‘N’ Roll Chicago Half Marathon.  Front and center is runner #6815 in one of the most interesting shirts I’ve seen in a while.  I love it.  In fact, I have spent an inordinate proportion of the past 24 hours making up stories as to whose hand prints and impromptu turkeys (left sleeve) made it onto his race shirt.

Which is why I want to send this message through the wild and wonderful world wide web:

Dear #6815,

Please tell me about your t-shirt.

Love,
Hitch

The background

So, you’ve read our post on The Out-and-Backer’s Dilemma…

[pause for you to click over and give it a look]

So, you’ve skimmed our post on The Out-and Backer’s Dilemma. If you are anything like us, you’ve already started thinking about exactly how far you have traveled in this lifetime.

Well, think out loud. Post your Total Lifetime Mileage (TLM) as a comment below to be entered into a chance to win a FREE Moji Knee. The winner will be picked at random, so no need to inflate those totals. We strongly encourage creative (yet appropriate) supporting stats.

The prize

Winner will receive a FREE Moji Knee. (We don’t know why one must capitalize ‘free’ all the time – it seems to be giveaway industry standards.)

The instructions

1. Calculate your Total Lifetime Mileage (TLM) whether it be on foot, on bike or on cross country skis.
2. Leave a comment below with your TLM stats, your name, and any fun supporting details.
3. Check back here on July 31st to see if you’re the winner!

The examples

Hitch
4,000 TLM (3,000 running, 1,000 cycling)
3 major faceplants (all running)
4 related scars

Michelle
5,000 TLM (most of which done in training for soccer)
4 pieces of loose cartilage in the knee
6,000 songs in itunes
1 crazy idea to do the Chicago Marathon this October

We will announce the winner on July 30th right here!

CONGRATULATIONS, ROMEO V!