Friends of the Pacific Electric Trail

Wednesday, May 13, 2020

How Quarantine Fatigue Changed me

In the blink of an eye, we had to immediately retreat from our normal way of life and isolate from any “in person” social contact. Isolate from work, isolate from play, isolate from each other. Isolation is so unnatural to my sense of well-being because it starves me of the one thing that I need the most, human interaction and sociability with my community. May is National Mental Health Month and now more than ever, we need to pay attention to the signs of depression, loss of appetite, anxiousness, irritability, and confusion. Check out the various resources that are available to you in your community.

All at once we had to stop being who we were and figure out how to navigate the maze of conflicting directions and put our lives on hold. I feel like Alice when she stepped through the looking glass where large is small, small is large, up is down and down is up. Most of us understood the seriousness of this emergency even when the rules were changing daily but it has been a challenge. Public-health officials who suggest that everyone should shelter in place, do not give any latitude to do anything other than wait for the “all clear”.

During the second world war in England, when the sirens went off because of an air raid, everyone went directly to the nearest bomb shelter. They could hear the bombs dropping and feel the ground shake. When the “all clear” siren was eventually sounded, and they emerged from the shelters, people could see the immediate devastation to their city. For us, when we go out, everything looks the same, we feel the same, and we long for our lives without the virus. But unfortunately, the virus is here, it is invisible, silent, and just as deadly as a 500-pound bomb. It can destroy more lives than a bomb dropped from the sky. This quarantine was thrust upon us unexpectedly and for many, it has been difficult to navigate. But by sacrificing social interaction, it buys time for the public health experts to develop anti-virus testing and flatten the curve of the death rate nationwide.

Everything in our lives changed and it became apparent that nothing would be the same again. How can we begin to explain to our children the seriousness of this pandemic and not scare them? Watching families grieve for their family member who died alone and then accepting that even their funeral might be delayed or conducted remotely was especially painful. I am so grateful for the many food banks that are doing their best to provide food for families that have never had to ask for help before this economic crisis. It hurts my heart when I learn that some of our colleagues lost their jobs and were unable to process their claims for unemployment due to the historically high number of people filing for their benefits. Some who did not receive a stimulus check and are wondering how they are going to feed their families. Understanding the need to protect our elders who are already isolating in assisted living communities is especially sad. Witnessing the cracks in our health care system getting bigger and realizing that there is not a sense of urgency to provide testing for everyone concerns me greatly. Watching in slow motion how this pandemic has affected the global economy contributes to my insomnia.

Photo by Miguel Montejano from Pexels

As some states consider reopening businesses with strict official guidelines, this seems to be premature by many and too slow by others as the health experts are predicting that we are not out of the woods by any means and that most of us are susceptible to catching this virus. We will see the crest of fatalities climb until mid-year or longer. No one is immune to quarantine fatigue. The rush to classify essential vs non-essential businesses quickly thrust tens of thousands to close their doors.

Courtesy Animae San Diego

Restaurants big and small had to significantly scale back and lay off staff. What restaurant owner goes into the hard work of opening a restaurant, hiring a winning team, creating an award-winning dining experience that has a devoted clientele and watched it grow year after year, then wake up and realize that the pandemic guidelines have deemed restaurants as non-essential. Restaurants are a major part of tourism, conventions, and hospitality in San Diego where the owners of Animae had to make the difficult decision to close the doors in mid-March for the safety of their employees and the community. During these uncertain times, the owners of Animae anxiously await new California guidelines to reopen. Animae is committed to weathering this storm and returning stronger than ever.

We all need a road map to a healthy America

Photo by Frederico Erthal from Pexels

How do we safely return to public transportation when it is safe to go back to work? Public transportation officials are faced with developing new policies to ensure the safety of their passengers. Entertainment venues are reexamining how to continue their season without a live audience.

The decision to go for a run with a friend or gather in a park with extended family maybe just what you need to clear your head. For people with low risk of coronavirus transmission in these settings may be outweighed by the health benefits of human connection, exercise, and being outdoors.

The U.S. is in an infectious-disease emergency that has wrought global devastation and taken the lives of more than 80,000 Americans to date, with no end in sight.

What Americans need now is a road map on how to have a life during a pandemic. May is Mental Health Month and it is a good time to take a moment and consider the following self-care tips during COVID-19. Until then, we will have to exercise patience with our fellow travelers on this road to recovery.

Friends of the Pacific Electric Trail

- Victoria Jones Friend of the Pacific Electric Trail

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Monday, May 11, 2020

By popular demand the resurgence of BIKING

Friends of the Pacific Electric Trail

Courtesy of RC Photo Club

Is it my imagination or are there more bikes on the Trail? Bike month 2020 is going strong and what better way to celebrate with our community than by jumping on the PE Trail for a spin. After a long work week, we look forward to our Saturday morning bike rides on the Pacific Electric Trail where we always pass by friends and neighbors doing the same. We have found that the best time to ride for us is first thing in the morning when the weather is still cool, and the Trail is not super busy. What a delightful surprise to see that we were not the only ones with the same idea, as the Trail was busy with runners, walkers, parents pushing strollers and of course cyclists. We hopped on the Trail at Vineyard and headed East towards Fontana with the goal of reaching the I-15 freeway. We stopped counting cyclists at 250 and the number of runners and walkers surpassed that.

With the current work shut down, bike sales worldwide have jumped through the roof with many bike shops selling out. From coast to coast, bike Inventory is flying off the shelves as the number of people who want to start riding again has increased over 200%. Many bike shops have waiting lists for back ordered inventory and bike repair is backed up due to the number of folks who have rediscovered the joy of cycling. Some bike shop owners are hiring bike techs to keep up with the demand.

The Pacific Electric Trail is so popular because it is a Class 1 bike trail designed for pedestrians and cyclists only. Almost everyone was wearing face coverings and nodding or waiving as we rode past each other. The trail traffic is such a wonderful sight to see. We captured a quick picture of a doggie memorial that was dedicated to someone’s pet named “Sophie” and a beautiful yellow rose was placed on top. Everyone we engaged with had the same feeling of joy in just getting outside in the sunshine and fresh air for exercise. We saw that someone posted a picture of one of the many kindness rocks painted and placed by Healthy RC.

Courtesy of Healthy RC Living

When we arrived at our destination in Fontana, we met a couple of fellas that rode out from Rancho Cucamonga that ride the trail weekly. On our return trip, we stopped to help another couple who were making minor bike repairs and luckily my husband had the tool that was needed to help Ray out. They shared with us that one of the main reasons why they bought a home in Rancho Cucamonga is because of the PE Trail.

As we approached Central Park, we stopped to talk with Woody and his Pit Bull who goes by the name of “Baby”. It seems that Baby is very social and enjoys walking on the PE Trail on a regular basis. Baby posed for a couple of pictures before she saw another dog to play with. There were too many dogs to count because this Trail is a family friendly Trail for both 2 and 4-legged family members.

On our return trip, we stopped to talk with a group of students who were training at Elena Park that is adjacent to the PE Trail. These dedicated coaches were proud to be working with the college students, committed to helping them stay fit before they go off to college later this Fall. Everyone has a story to tell why they appreciate the Pacific Electric Trail and how it is a part of their regular fitness rout. Weather for weight loss, mental wellness, stress reliever, a healthy dose of sunshine, or just the desire to leave the house the PE Trail does not disappoint. The PE Trail, like others is experiencing a surge of popularity. Across the world, people are turning to the great outdoors now that they have more time on their hands and discovering bike trails in their community.

Courtesy RC Photo Club

We have colleagues who commute to work on the Trail and catch the Metrolink into downtown five days a week. His ride home is especially enjoyable as a stress reliever after a long day at work. The PE Trail is a good fit for everyone. The 21-mile Regional Pacific Electric Trail connects six neighboring cities and operates 24/7, so it is always open when you need it.

Community Bike Adventures

For cyclists that are looking for a larger experience and feel the need to celebrate cycling with other bike enthusiasts, you would do well to check out Wheelhouse Adventure Tours. Our good friend and bike enthusiast, Mark Friis, developed a true cycling/camping tour business with bike tour adventures in northern California and Oregon. Check out his 2020 adventure calendar and for more details visit. www.wheeltales.com.

If you have your own story to share about why you enjoy walking your dog, running with your kids, or cycling on the Pacific Electric Trail, we want to hear from you. Please share why you enjoy the PE Trail @ #MYTRAILSTORY, until next time, “see you on the Trail.”

Friends of the Pacific Electric Trail

- Victoria Jones Friend of the Pacific Electric Trail

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Friday, May 8, 2020

Do you remember your first bicycle?

Friends of the Pacific Electric Trail

How can you ever forget seeing your first bike under the Christmas tree? I could not sleep on Christmas eve wondering if my parents picked up on my subtle hints about the kind of bike I was hoping for. The next morning, we ran into the living room and there it was parked under the tree with my name on it. I screeched in joy as it sparkled with colored tassels on the hand grips, I was still in my pajamas and could not wait to take it for a ride. That feeling of exhilaration is one of my most treasured childhood memories.

There was a combination of fear wrapped in excitement to overcome because there was just one thing missing, I had to muster the courage and learn to ride my new bike. Luckily, I had a big brother who was patient with me and could explain the physics of peddling, balancing, braking and of course how to gracefully fall off my bike. There was a lot of falling, and scrapped knees that lasted for months. Learning how to ride a bike for the first time is a portal that we all go through, but I quickly learned that not only does it require skill, I had to muster the courage to overcome my fear. Living on a hill did not make the situation better but it definitely helped me understand how to use my brakes!

If your old bike is at the back of the garage and has a flat tire, maybe it is time to dust it off. Bike maintenance is essential to keeping your bike in tip-top shape. If your old bike needs some special attention, head over to your local bike shop for a tune up. It will serve you well to check out the local bike trails that are available in your neighborhood for hours of operation, bike class type, parking for offloading your bike, etc. This is a great way to familiarize yourself with the trail system and scout out places that you want to visit along the way. Remember to pack your portable bike pump in case you get a flat and always wear brightly colored clothes and a helmet for safety.

Courtesy of REI

There is a bike for everyone, yes, even you. They come in all types and sizes, styles and colors, so if you haven’t been on a bike in a number of years, it’s definitely time to head over to your local bike shop and try one on for size. Talking with an experienced cyclist can provide insight to the type of bike to consider. If you are considering a bike for transportation, you might consider a road bike. If you are more the adventurous type, a mountain bike might be in store for you. There are recumbent bikes for those who enjoy a more relaxed ride and of course there are folding bikes that are lightweight and easy to transport. When I got my folding bike, I gave my old bike to a dear friend who was looking for a way to begin riding in his neighborhood. The folding bike easily fits in the back seat of your car, eliminating the need for a bike rack on your vehicle. A folding bike is a great option for combining various modes of transportation, such as riding your bike to the train station that will whisk you off to your final destination giving you the luxury of having your bike with you.

A bike that is proportionate in height and weight along with a well-placed seat makes for a more comfortable ride. Watching someone riding a bike that the seat is set too low, looks so uncomfortable and usually means that the bike rider has to work harder to peddle and tires quickly. Your bike ride can be a great experience when you have the full range of motion by having the bike seat set for your height.

Photo by Victoria Jones

Remember to pack the basics before your ride. Always include a small bike pump and patch kit in your bike bag. In many areas, bike Fix It stations have been installed along bike paths for basic bike repair. The City of Rancho Cucamonga has installed several fix it stations along the Pacific Electric Trail, located at the Route 66 Trailhead, Central Park and at Etiwanda Avenue adjacent to the Etiwanda Depot. A Fix-It Station includes all the tools necessary to perform basic bike repairs and maintenance, from changing a flat to adjusting brakes and derailleurs. The tools are securely attached to the stand with stainless steel cables and tamper-proof fasteners.

There is no better time than today to start riding your bike again and remember to mind the rules of the road and observe safe distancing from other cyclists and pedestrians by wearing a face covering. Enjoy yourself as you remember that first feeling of freedom when you were young.

Friends of the Pacific Electric Trail

- Victoria Jones Friend of the Pacific Electric Trail

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Wednesday, May 6, 2020

Balanced Dinner with Awesome Roasted Veggies

Friends of the Pacific Electric Trail

"Eat all your veggies and you will grow up big and strong." I remember my Mom repeating that nightly when she pleaded with us to eat everything on our plate at dinner. She was a great cook but if vegetables were on the menu, they always came out of a can. The kitchen staple of canned vegetables consisted of canned corn, beets, green beans, or maybe mixed vegetables. Sometimes she would try to sneak mushrooms into the meal, but not for me! My pallet had not been developed, and I was not very receptive to trying a new vegetable dish that she cooked.

If we were lucky, our next-door neighbor would share some of her bounty of fresh picked zucchini, summer squash and cantaloupe from her abundant garden. During the summertime, we enjoyed shucking summer corn by the pots full. Sometimes my Mom would prepare frozen spinach and there never was enough to go around. We must have been craving iron in our diets because we would gobble up our spinach like there was no tomorrow, maybe Popeye had a little influence.

Fast-forward to meal preparation for my own family. My curiosity for different culinary experiences expanded, so I turned to the tried and true Betty Crocker cookbook for inspiration. There were recipes and ingredients that I never knew existed and out of curiosity, I jumped into the deep end to see what all the fuss was about. I started out grilling zucchini, portabello mushrooms and fresh corn on the cob and never looked back.

Incorporating more plant-based dishes to our menu has provided so many options to choose from. Over the past decade, we have significantly reduced the number of days that we eat protein with dinner. One of our all-time favorite plant-based dishes that have become a staple are awesome roasted veggies. Simply roasting transforms everyday veggies into new heights. The red potatoes get a little crisp on the edges, the onions caramelize, and the carrots intensify their natural sweetness. This simple side dish goes with anything and it is good enough to have all by itself. When there is a family potluck or dinner party to attend, awesome roasted veggies are our “Go To” dish to share. Make more than you think because this dish disappears quickly. Our family teases us and now it is more like: “if you forget the roasted veggies, you’re not getting in.”

This week we just received our first farmers market home delivery of produce from Heritage Farmers Market and were delighted to see a bunch of tricolor carrots in the bag. The home delivery was varied and so abundant, we shared most of it with our neighbors. Thank you, Bing Turner for introducing me to purple, yellow and orange carrots. The carrots were scrubbed, cut into large chunks along with a few red potatoes and red onion cut into the same size. I placed all the veggies on a large baking sheet and drizzled with extra virgin olive oil and sprinkled with Montreal steak seasoning then roasted at 450 degrees for approximately 30 minutes, turning once or twice. Roasting the veggies enhances the flavor and can be enjoyed hot or served at room temperature.

Coach Kimberle Smith Austin

I am so jazzed that I was recently asked by a personal trainer, Coach Kimberle Smith Austin if she could feature my recipe as part of her 28 Day Workin Workout Challenge

Adding more vegetables to your diet compliments your wellness routine and does not weigh you down. I cannot wait to hear back from Coach Kimberle about how many of her clients tried my recipe and made it their own.

Wednesdays are not the only day to focus on Wellness, but it is

a great day to kick-start new habits

Photo by Wendy Wei from Pexels

Consider new and creative ways to add plant-based foods to your menu. There are so many vegetable dishes to choose from, start with one and personalize it to your taste. Continue adding new dishes that you enjoy and before you know it your clothes will begin to fit better, and you will have more energy. Plant based foods are a healthy part of your regular diet that compliments your wellness routine and is just as important as exercise, sleep, and hydration.

Friends of the Pacific Electric Trail

- Victoria Jones Friend of the Pacific Electric Trail

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Coach Kimberle Smith Austin
28 Day Workin Workout Challenge
Heritage Farmers Market

Monday, May 4, 2020

May is Bike Month

Friends of the Pacific Electric Trail

As May approaches every year, we eagerly anticipate participating in National Bike Month events throughout the month, unfortunately the arrival of COVID-19 has thrown a monkey wrench into the spokes. This month’s bike month events have been cancelled for now and rescheduled for the month of September 2020. Just because the public events have been delayed, we need not be discouraged. We can still celebrate the joy we derive from riding our bikes independently or consider a virtual ride. Riding our bikes provides us with physical and mental health benefits as long as we remember to honor safe distancing from other cyclists and pedestrians along the way and remember to wear your face covering to help slow down the spread of COVID-19. It is now recommended to keep 60 ft. from the bike rider in front of you to avoid his/her breathing slipstream.

Pacific Electric Challenge – Celebrating fourteen years of Bike Month tradition

Poster by Travis Hanson

The “Friends” hosted an annual bike event (the Pacific Electric Challenge) for fourteen years to celebrate Bike to Work month in the Inland Empire. This tradition of cyclists and runners was enjoyed by thousands of community members and supported by generous sponsors. Thanks to our community partners, volunteers and tireless staff, we were able to enjoy our wonderful weather, friends (old and new), and our neighbors on the 21-mile Regional Pacific Electric Trail, the “Jewel of the Inland Empire.”

This annual event brought together vendors and residents, introduced local businesses to community members, and acted as a conduit to educate and celebrate active living and healthy lifestyles during Bike month. Over the years we have collaborated with our numerous community organizations who volunteered to help us staff water stops, stuff goody bags, mark the bike routes, support crowd control on registration day, staff our bike valet and photograph the fun. Thank you to our local governments, local boy scout troops, our faith-based communities, our local schools and the California Conservation Corp and the bike shop community who worked tirelessly to make this event successful each year.

Bicycling is the most efficient mode of transportation

Courtesy of The League of American Bicyclists

Who can ever forget their 1^st bike ride without training wheels or someone’s hand there to support our first attempts at riding? Yes, most of us did have a crash or two, a scraped knee or busted lip making that first solo ride that much sweeter. With our hearts racing and our legs pumping, we did not just learn to ride a bike in a straight line, we grew in our own estimation.

Photo by TheBeastjk234

We gained an ability to go further and faster, in a word, we found freedom. Having mastered riding our bikes, we then sought ways to enhance the experience. There were monkey bars and banana seats, tassels on the hand grips, horns and bells and my personal favorite because I wanted to simulate a motorized sound, we clipped playing cards with clothes pins to our spokes and rode into legend.

Bike Tips for a Safe Ride

Photo by Julia Schmidt from Pexels

Before you get on your bike, remember your ABC's: Air, breaks and chain. Check your bicycle air pressure, breaks, proper seat height, bike chain, reflectors and that bike lights are always in good working condition.

Always follow the “rules of the road” by riding in the direction of traffic and obeying traffic signals
Always wear a helmet, gloves and face mask. Be visible with front and rear lights
Wear brightly colored clothing to increase visibility to motorists
Use sanitizing wipes to clean your bike before and after your ride and wash your hands when you get home
Enjoy the fresh air and remember to greet others from a safe distance (at least 6 feet), ring your bike bell, smile and waive
When passing a car, often check and give at least three feet of space between your bike and a car or better yet, change lanes if cleared to do so
Look, Look, Look ~ Make eye contact with driver, nod and smile to be certain that you both acknowledge each other
Remember to abide by the “Three Foot law” that was signed into California law January 1st 2019

The League of American Bicyclists celebrate National Bike Month in May.

During May, we will be sharing ideas to celebrate bike month that come to us from leaders in the industry, such as the League of American Bicyclists who have created virtual events for everyone to enjoy.

Go for a solo ride. Take a photo. Share it with the world. Show how #BikesUnite.

For the 31 days in May, #BikesUnite us. Whether you’re riding for fun, fitness or with family, or taking essential trips to work or shop, you are part of a movement for safer streets, connected communities, a healthier planet, and happier people. Share photos of your solo or family rides on social media using #BikesUnite and share the joy biking brings you. By sharing your “reason to ride” on social media and encouraging friends and family across the country to go by bike, we can experience the joy of biking together even as we shelter at home apart. It will be like we are taking the largest group ride photo in history!

-Courtesy of The League of American Bicyclists

Now its May 2020, and we need to celebrate that long forgotten day of freedom we discovered in our youth. Let us all get on our bikes and ride. Not just ride but smile and grin and laugh out loud as we celebrate that long-ago graduation to a wheeled lifestyle.

Friends of the Pacific Electric Trail

- Victoria Jones Friend of the Pacific Electric Trail

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Friday, May 1, 2020

A Healthy Back for a Healthy Life

Friends of the Pacific Electric Trail

Since the dawn of man, when Homo Sapiens first started walking upright, there has been a pain in our backs.

Today in our modern world, approximately 80% of our population suffers from back pain on occasion, and there are an unlucky few who suffer chronic back pain.

Back pain can hit us after straining physically or when we are sedentary for too long. It can be the result of an injury, poor posture, obesity, stress, or improper lifting techniques. Some women suffer it monthly with their menstrual cycles, and now students joined the list of those who are experiencing back pain.

In the 1980’s & 90’s school administrators had a concern over school security which resulted in lockers being removed from campuses. This decision required that students would have to carry all of their books to and from school and to each class throughout the day in backpacks that are heavy. Carrying a heavy backpack makes it difficult to stand straight because the weight of the backpack forces the body to lean forward for balance.

For the first time since child labor laws were enacted in the early 20^th century, doctors started treating adolescents for lower back pain. In our current state of evolution, we see a skeletal frame that has a lower back “hinge point” that relates to an array of thin muscles over-laying each other, providing an opportunity for problems.

The true source of a pain free back is strong abdominal muscles.

Strengthening your core strengthens your lower back and the connective quads and upper legs keeps the trunk of the body strong and fit allowing the back to perform at optimum levels. There are those of us who are fortunate to be fit and trim, but still suffer from constant back pain.

My personal experience came in the 1976 when I arrived in California. With a young wife and newborn child to provide for, I was extremely excited with the opportunity of a new higher paying job. My first week on the job went flawlessly with one remaining requirement, a test for a physical was just as a formality.

After the exam and X-rays, the doctor asked me how often I experience back pain. Caught off guard, I explained that I never experienced any back pain.

At that point he all but called me a liar because he assumed that back pain had always been with me. He informed me that there was a missing pad between two of my vertebrae and that two other conditions developed because of the missing pad.

This is the first-time hearing that I had what is categorized as a birth defect! It got worse. He continued to explain that if I ever injured my back, I would need spinal fusion. He then informed me that because of my back condition, the company could not employ me for the position I applied for. I walked out of the clinic stunned and disappointed as I drove home in tears to my waiting family. I informed them that not only did I not have the job I just started, how was I going to provide for my family.

Fortunately, it worked out in the long run with my employer, when I let them know what the results were, the general manager called me that night to inform me that I would still have a job by reassigning me to work in the front office.

Fast-forward, the medical field has made great advances in many areas of treatments for the human body, however, when it comes to treating lower back pain, medication is still far too prevalent.

My personal journey to maintain physical fitness and strengthen my back, included martial arts, and yoga.

Besides being a great body toning discipline, yoga tuned up my mental and spiritual health.

Now, as I age, I see my abdominal muscles getting lax and I have learned to not “overdo it” physically. If I push a physical activity too hard or if I am behind on my sleep, I pay a dear price for it. But, because of the groundwork I did when I was younger, I can still move freely without too much complaint or twinge of back pain.

The best approach for a pain free back and lasting mobility is well-known and broken down into different components:

1. Get regular and quality sleep. Consider the age of your mattress. It is recommended to replace it every 7 – 10 years. Remember your whole life rests on it!

2. Stretch and exercise daily. Raise your heart rate with cardio, but always stretch before and after a workout to let your muscles benefit from the effort that you just put it through. Look at a cat just waking up for proper stretching techniques.

3. Good posture. Keep your back straight. Do not slouch, ever. When you are on the phone, your voice tone and energy is audibly evident to those your talking to when you sit up straight or stand. This is because all parts of your body are aligned to work properly.

4. Stand more. If you commute for long periods of time, stretch it out when you get to your destination, and please do not go directly to the couch or easy chair. Also, men if you commute avoid sitting on your wallet. It is like parking on a steep hill and you will wear out the shocks on that side of your body, throwing your skeletal system out of alignment. Consider using a “Standing Desk” if you work in an office. Regardless of the type of desk you have, consider taking regular mini breaks throughout the day by standing up and stretching for 5 minutes. You will increase your circulation and have more energy.

A. It lowers your risk of weight gain and obesity.

B. It may lower your risk of heart disease.

C. It can lessen back pain.

D. It improves your mood and energy levels.

E. It can boost your productivity.

F. It may help you live longer due to the strong association of a sedentary lifestyle with Type 2 Diabetes and heart disease.

If you choose a standing desk, remember to take a hard look at your footwear. Your shoes are the mattress of your feet, and in a word “you have everything riding on them”.

Disclaimer: You should always consult your physician before beginning any health regimen or routine.

Obviously, there is a lot going on with our backs. If we take good care of it, we can rely on it taking care of us.

One final thing to consider when it comes to back pain is stress. When I am stressed or worried, I tense up. Its unconscious and I have caught myself holding my breath when I tighten up physically and this is never good! So, take a deep breath, then let it out. Repeat, but s..l..o..w..l..y let the stress out when you exhale. For the health of your back, let your worries slide off of it.