In Personal Care Products

Joy, Not Pain, for Your Body

Part of my goal with this blog is to help YOU lead your best life. To me, that includes finding out what makes your body work well, and how to keep yourself healthy and uninjured. This is the first in a series of posts on injury prevention.

Most yoga injuries are not caused by a sudden fall or snap. Instead, they are caused by hundreds or thousands of repetitions of movements or poses with poor alignment. Eventually, that leads to pain. The American Chronic Pain Association estimates that one in three Americans suffers from some kind of chronic pain.  My own experience, as well as reading up on the research, indicates that two very specific things within your control have an impact on whether you end up in pain: (1) daily and habitual posture, and (2) repetitive motions or activities. Calvin’s mom was onto something when she told him not to make those faces all the time.

Throughout the late 1980s and 1990s the media inundated every office with warnings about repetitive stress injury (RSI). Suddenly offices were awash with ergonomic gizmos, and consultants made a killing (as did some injured workers); carpal tunnel syndrome caused by constantly scanning thousands of coupons and groceries became a potential motive for murder on TV. Unfortunately, a large percentage of us spend most of our work hours seated, and encouraged to sit (not move).  Also unfortunately, the vast majority of us are going to work with less than ideal furniture, chair and desk combos, or other body-unfriendly equipment. I can’t really blame the employers, as it’s expensive to replace office furniture, and impossible to create a uniform, professional look when everyone “needs” a different chair. As a result, I think lots of people think about how to move (e.g. where to put the mouse so  your wrist doesn’t get smushed) but not many think about how to sit and how often to get up and take breaks.

Even though I teach yoga and recognize poor postural habits as the majority of my students’ woes, I have to admit I am just as guilty as they are of sins against posture: the laptop hunch, the computer lean, and the iPhone fold sneak into my office practices every day. During the months of September and October, a company called BackJoy sponsored the #PainFreePledge and I agreed to test their signature product, the SitSmart Posture Plus, to see if it could help me adopt better sitting habits at work. (I’m a little behind on this post, but I spent a bunch of time out of my office and I wanted to make sure I had used the SitSmart enough to give it a knowledgeable review.)

BackJoy launched the #PainFreePledge with the following suggested actions:

1.) Understand the cause of your back pain, don’t just treat the condition.
2.) Keep a pain journal.
3.) Use natural alternatives when it comes to treating/preventing back pain (no meds)!
4.) Avoid skinny jeans for the month (or too tight of clothes).
5.) Do a spine-strengthening stretch.
6.) Eat anti-inflammatory foods (nuts, seeds, fish).
7.) Try to avoid carrying a purse, heavy backpack or child in one arm.
8.) Be aware of your sitting posture/don’t cross your legs!
9.) Don’t sleep on your stomach.
10.) Move more!

Each of these little actions has the potential to make a big impact–I know, because I worked on #7 and #9, and both improved how I move and feel. For the #PainFreePledge I pledged to pay attention to how I sit, and specifically when I tend to cross my legs (#8). I didn’t really think about it much, but over time the default at my desk had become “sit on top of left foot, lurch forward over keyboard.”  Not ideal.  Please note that I’ve got a fantastically expensive office chair (one of those Herman Miller Aeron chairs).  It adjusts up and down, it adjusts the tilt of the backrest, it adjusts the tilt of the sitting surface. It’s not a bad chair at all but it IS very, very easy to take on a slouchy posture while sitting in it–especially if (like me) you have the tendency to cross one ankle over your leg or (worse!) sit on top of one foot. That might be a function of how my desk and chair interact, but it is NOT good for me.

The SitSmart is a foam and plastic gadget that goes on your chair. Unlike many better posture devices, this one does not go behind your back, but under your butt.  It is not a lumbar support, but more of a…butt rest. The SitSmart works by keeping your buttocks from rolling underneath you which, in turn, prevents your pelvis from tilting backwards (which leads to your low back reversing the natural curve–rolling out backwards instead of maintaining the neutral-posture curve into your body–and your upper back becoming more rounded).  The illustration below should help you visualize it.

Backjoy with and without

After about a month of sitting on the SitSmart, not only is it quite comfortable, but I feel “off” sitting in my chair without it. After two months of paying attention to my seated posture in a variety of settings, I believe it is helping me to maintain better body memory of my posture even when I am not sitting in my office chair.  I notice immediately when I slouch, or when my pelvis starts to tip backwards or I begin to slouch. (I spent a lot of time sitting in hotel conference chairs, which are clearly designed to be the least comfortable.  Or maybe the design is purely about stacking them, with no thought at all to comfort.) I didn’t expect to feel as much of a difference as I do.  I’m going to continue to use BackJoy’s SitSmart in my office.  Since I’m preparing to do some crazy running as part of the MS Run the US relay in 2015, I might just have to check out some of BackJoy’s other products, like the PostureWear Elite shirt and sports bra.

BackJoy’s #PainFreePledge is over, but it is never too late for you to develop more body-friendly habits.  Change your posture, change your life!

I have one red BackJoy to give away. (If you really, really want the yellow one I’ve been sitting on, I’ll let you have that one instead.)
a Rafflecopter giveaway

 

Follow the BackJoy page on facebook for tips and practices, and join in their sponsored twitter chats with #GiveBackJoy.

Resources:

American Chronic Pain Association

BackJoy on Facebook

The BackJoy Website and Store Locator

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In DVDs, Apps & Media

The Fitness Games: Are YOU Playing?

To some extent, fitness conventions meet your stereotypical expectations: lots of spandex, fit bodies, water bottles, and health food. Most people there are into fitness, even if they don’t embody the public’s perception of what a regular gym-go-er looks like, so they are pretty comfortable.  The people who usually look the most ill-at-ease are staffing booths inside the expo area. If the Las Vegas tech conventions are famous for beautiful, outgoing “booth bunnies” whose extroverted nature and interesting outfits draw you into their booths but don’t actually use the tech they are promoting, the LA fitness conventions have their analogue: introverted engineering geek types who create the software and tech devices fitness people use, but don’t understand. IDEA was no exception. Most of the tech-related booths had a semi-shy programmer guy who looked like he’d jump out of his skin if one more fit female approached.

Arya Farzin was not one of those guys. Mr. Farzin is fit and friendly, and was eager to show me the app he and his partner Joseph Phillips created, The Fitness Games.  He explained to me that you can use the app to create challenges, including a running challenge where you complete in real time.  It is immediately available in the App Store and on Google Play. After a quick demo, I immediately downloaded the free version and started to play with it. After IDEA, I was lucky enough to be selected to receive the expanded premium version for free in exchange for this review.  (I already knew I’d like it, so I applied to review it as soon as I saw the announcement.)  You can start with the free version, and then select the upgrades that you find most worthwhile, from individual workouts to packages.  A few features make this app unique and definitely worth owning.

Pre-made workouts, with instruction. From the home screen, you can choose a workout category (strength, full body, cardiovascular, or cross training). Then you choose a workout (there appear to be hundreds, but I did not actually count, and the app tells me there are really sixteen workouts, but over 250 exercises).  Each workout has a list of moves, and each move is broken down into multiple photos and includes a video.  For example, the “squat jack” move includes a photo of both phases of the move (the standing phase and the squat phase), much like you would find it printed in a magazine, but there is also a brief video showing a few repetitions of the move.  If you are new to working out, or want to learn some new exercises, this app is a great resource. If you are intermediate or more experienced, you can skip the tutorials but rely on the app for a balanced workout with a variety of movements.

Challenges! After you select a workout, you can chose to challenge yourself (just do the workout) or turn it into a little competition between you and a friend (or other nearby users, or even a worldwide challenge!). Starting a workout begins the timer, and challenges are based on time.  If you are a competitive person by nature, the challenge option is for you! If you don’t have friends who are using the app, go get some!

Community.  Can’t talk any of your friends into joining The Fitness Games? (Seriously, the Platinum version is like $2–way less expensive than a personal trainer, single class, or fitness DVD!) Head over to the app’s Facebook page and make some new friends! To make and keep a habit, you need positive reinforcement. Creating a healthy lifestyle can be really difficult if no one in your immediate social circle supports you. (Need a friend? I’m TrainWithBain.) You can upload gym selfies and videos, and post comments on your workouts.

Workout creation option. Have a specific goal in mind? Want to work on a specific body part only? Create your own workout! Select exercises, put them in order, and you’re on the way to creating your own custom challenge. I’m sure the app’s creators didn’t intend this, but it is a great resource for group ex instructors. Recently I subbed a class at my club called “BodyWorx,” which is a full-body multi-modality workout. I used the app’s “Create Own Workout” option to organize the exercises and design my class.  (Sneaky, no?)

Flexibility. You can do the pre-set workouts in any gym. Many of the exercises are bodyweight or can be done with free weights, others require a pull-up bar. Remember you can modify any workout with the “Create Own Workout” option.

I’ve got a few dozen fitness, workout, and running apps on my iPhone. This is the only app that combines instruction with social media and a competition.

Ready to Play??

http://www.tfgapp.com/ The Fitness Games website
Have you tried The Fitness Games? What is your favorite aspect?

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In Events

NWHM DC: Part 2

SAMSUNG CAMERA PICTURES After the blogger brunch, it was time to delve into the race proper. I was lucky to hit a lull in the packet pickup line–I learned from volunteering last year for two days that there is a huge ebb and flow–and there was literally no line after brunch when I walked over to the big tent. It took all of ten minutes to collect my bib, packet, and shirt. I really love the colors for this year’s D.C. race (the plum of the runner shirt, and the turquoise used for many other things) and via facebook and Instagram already had my eye on a plum colored pullover. But before I headed to the Nike Store–a practically mandatory pilgrimage before any Nike Women’s event–I went over to the Expotique. SAMSUNG CAMERA PICTURES The coolest thing about the Expotique was entering the tent. The welcome screen displayed messages for each individual runner by name, presumable triggered by the timing chip on the back of the bib. Perhaps I’m spoiled from other races, or maybe it is that I remember the San Francisco Expotique from my first Nike race as bordering on magic (no line, massage, manicure, smoothie samples, games with prizes from sponsors, and a guaranteed prize area for Nike+ users where I scored some headbands), but the Nike Expotiques at both D.C. races have seriously disappointed me. This year there was a huge line for Nike+ people to have a treadmill gait analysis (something available to me at most of my local running stores), a few mannequins with new Nike fashions, hair braidin by Paul Mitchell, cheer sign making with Luna and some Luna bar samples, the Team in Training station, and a big wall-like poster/cutout for all of us to sign. I think I was in and out in about five minutes.

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On to the pilgrimage to the Nike store in Georgetown. Every Nike Women’s race has featured a wall with each runner’s name on it; naturally, it’s sort of a thing to find you name and pose. Almost obligatory.

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The store itself was much better managed this year, in that it seemed like there was more merchandise constantly brought out (everything was available in every size on the floor), and many more registers open. The Nike store tends to get slammed during these events because of (1) race-specific merchandise, and (2) limited edition race-specific shoes. They’ve never had the race shoes in my size–I wear a 10, and for larger sizes there are often just a few pairs available–so I’ve pretty much given up on ever owning a pair. Too bad, they’re very nicely done. The race displays include course maps and the infamous Tiffany necklace. A quick note on that necklace…Nike Women’s races have had firefighters (or similar) handing out those little blue Tiffany boxes since the races started. The “necklace reveal” is part of the pre-race festivities every year. It is part of the draw, and there are even morale signs along the course that say “That necklace is mine!” so I was VERY disappointed in Nike’s pre-race behavior around the prize this year. Previously the registration forms and publicity all referred to the Tiffany necklace. This year not only did the D.C. pre-race materials omit all mention of the necklace (the lottery registration form had some vague reference to a “finisher award,” or something like that) but Nike’s responses to inquiries on all social media before the race were dodgy. (Specifically, Nike categorically refused to answer the question, “Do D.C. finishers get a Tiffany necklace this year?” multiple times. I know because not only did my question get blown off, I watched the official facebook page where Nike also refused to answer several dozen other variations of that question.) WTF, Nike? While speculation ranged from Tiffany not wanting to be associated with the race, to the possibility of such a high trademark usage fee that Nike wasn’t willing to pay to use the name Tiffany, to Nike doing a little marketing test to see if the same number of runners would enter the lottery, after seeing the necklace my own theory was that Nike or Tiffany waited until the last minute to have it commissioned. While it looks a bit better in person, and the design has grown on me, my first impression was that it looked like an Easter egg and the New Year’s Eve ball from Times Square had a baby. (In other words, Meh.) Despite my love for plum, the aqua color suited me much better so after I grabbed my 1/4 zip pullover I headed to the hotel to relax.

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I met my Philadelphia runner buddy (who used to work for Nike, when we both lived in Portland) and had dinner with some other runners at Buca di Beppo. Because, you know, any excuse to eat more pasta, right? Race day morning I was pleased to be staying at one of the Team in Training host hotels (though I wasn’t with the Team for this race), within walking distance of the start and with coffee on the way. I bumped into a fellow lost Half Fanatic, and together we failed to find the group photo and instead grabbed a groupie.

Nike DC HFs Nike DC HF

The race itself was pretty glorious. The course was essentially the same as the inaugural course last year, only run in reverse. (I’m not sure what the complaint was, but apparently Nike made this change in response to feedback from runners last year.)

Nike DC course

The weather was perfect, and once I again I really enjoyed running through all of the monuments and sculptures and greenery that is the very best of the District of Columbia. Well-stocked water and aid stations met me and the other cheap runners (we’re not slow, we’re “maximizing the value of our entry fees”). After I collected my little blue box–without the cheerleader-like lifts some women performed with the firefighters because I’m about twice cheerleader height and weight–I was delighted to see Nike upped the ante at the finish line.

Nike DC near finish line

First, no disposable water bottles.

Nike DC fillable water bottles

Instead, individual refillable bottles (already filled, but with gigantic water refill stations at the read), followed by bags to collect only the snacks we intended to eat (allowing one to leave behind anything you don’t like). There was a great refresh tent, where after I grabbed one of the refreshing face wipes (but didn’t partake of the other beauty items available), I spent some quality time with a foam roller on a yoga mat. Nike DC post race stretch Nike DC stretch 2014 From there, I went to the mocktail bar and enjoyed some rehydration. (Initially I spent a few minutes in the finisher boutique merchandise line, but it was insanely long, and there was no shirt or jacket in the world cute enough for me to wait that long on my feet.) After I added my name to the haircut list–I needed one, the line wasn’t long, and the proceeds went to charity, to it was like all kinds of win–I sat and watched the rest of the runners finish. I enjoyed a lovely haircut, then walked back to my hotel (grabbing another mocha on the way). Nike DC finisher merchNike DC finisher red jacket The best part of this race, for me, is definitely the course, followed closely by the national participation (meaning my runner-friends from all over attend it). I actually enjoy the D.C. course much more than San Francisco, the Nike race in my ow backyard. Sure, it is an expensive race, but part of the entry fee goes to the Leukemia and Lymphoma Society, and few races have such great scenery. I’ll be back for 2016, if they will have me. (Team in Training has automatic entries, as do college students–a nice touch, supporting younger women in their running–but the rest of have enter the lottery and cross our fingers.) So…fingers crossed!

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In Events

NWHM part 1: Nike DC Blogger Brunch

One of the best things about being a runner is meeting other runners. (I sometimes joke that I’m not sure if I “like” running, but that’s how you get to meet all the cool kids.) At the Nike Women’s Half Marathon in D.C., I was lucky enough to score an invite to the unofficial Blogger Brunch hosted by Stephanie of Cat Lady Runs http://www.catladyruns.com/ and Roaen of Love Life Logistics http://lovelifelogistics.com/ About twenty running bloggers met at Sequoia, a sweet brunch spot right by packet pickup, where the waiters quickly informed us that there were bottomless mimosas and brunch drinks (cost: same as two flutes of mimosa). Score one for the bloggers!

The other women were pretty amazing! I happened to sit right by Lizza (of http://xoxolizza.com/ ) and Kathleen & Lauren (of http://sistertosisterrunning.wordpress.com/ ) and really enjoyed getting to know the women behind the words. Of all the women there, I think Cynthia gets the prize for best blog title: http://www.isignedupforwhat.com/  After a few sips (or drinks) and a quick order, Stephanie and Roaen started handing out the goodies from our sponsors.

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I had never heard of The Racer Wall Frame, but as soon as I saw it I knew exactly what to do with it. The design is pretty brilliant—the curvy edges are aesthetically pleasing, but more important allow me to frame stuff without obsessing about whether it is perfectly centered—and I love that the frame is easily “reloadable.” Once I got it home and opened the box, I found instructions and an easel stand built right into the box. Seriously smart. There is no glass (perfect for me, and any home where a wandering housecat might knock it over), and it comes with a lifetime guarantee.

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photo 2The gift bags came next, painted to match the event (thank you, I will be reusing this one!), and filled with treats from the event’s sponsors. My very favorite discovery was an adjustable headband from BaniBands. You’ll be hearing more about them on this blog in the near future, but for now you can read more at http://www.banibands.com/ I love them because apparently I have a giant melon of a head, and when you combine that with my slippery hair, most headbands go flying off of my head. In fact, I am so fond of BaniBands that I am begging them to be an ambassador. (Okay, not literally begging, but definitely applying!)

Everyone received some individual nuun samples and Honest Tea’s bottle tea and something new (to me, anyway) a canned Honest fizz. Great to have some post-race rehydration on hand, as I flew in and TSA security theatre would have removed anything bottled I tried to bring with me. There were bicbands, Sweat Pink shoelaces, Sparkly Soul headbands, Papa Steve’s protein bars (a huge score, since I got chocolate coconut crunch, the best flavor combo ever), and Action Wipes (perfect for the immediately post-race pre-shower dust off). There were also discount codes from Magical Miles: The Runners Guide to Walt Disney World and Zensah compression (my favorite sleeves), among others, and a free virtual race from Jost Running.

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We were still chatting up a storm and pawing over the goodies when brunch arrived. Can I just say nomnomnom?

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Next came the raffle (mostly for items impractical to donate in 20s). This was the first time I’d encountered Red Fox, which donated a variety of cool race electronics (wireless earphones, portable blue tooth speakers). There was a bag from Apera, which donates bags to Special Olympians; an Arm Pocket; xx2i racing sunglasses; and all manner of other loot. As each number was pulled the winner got to choose from the sponsors’ generous donations.

My first pick was a delicate running necklace from Scott James sport jewelry (http://www.scottjamesjewelry.com/ ). Since I’ve caught whatever disease it is that compels one to sign up for more and more races, running has permeated my wardrobe choices (running shirts are acceptable work attire) to my hairstyle (no more fancy layers, they won’t stay in a ponytail), and it seemed appropriate I should choose running jewelry. A little something to keep my Nike Women’s Half Marathon finisher bling company, you know?SAMSUNG CAMERA PICTURES

 

My second pick was a racing tank from X Race Wear (http://xracewear.com/ ). I’m excited about this one because the chief design feature is a zippered mesh pocket that can hold your race bib! This means for a mud run or obstacle run, you don’t have to risk losing your bib or getting stabbed. I’m a huge fan of black, but blue and pink are also options (in the women’s sizes).

SAMSUNG CAMERA PICTURESThe blogger brunch was a great way to kick off my race weekend! Many thanks to Stephanie and Roaen for their hard work in putting on this event, and for allowing me to attend.

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