Spin classes have a reputation of being for super athletic and highly in-shape individuals, but what I have always loved about spinning is that it truly is an all-levels workout. Everyone gets to choose their own intensity, speed and resistance. No matter what your fitness goals are, spinning is an excellent choice for a workout.

Billie's spin class about to ride to their favourite tunes!

If you ever talk with someone who loves spinning, they will tell you that it's all about the music. Do you have any idea how much time your instructor spends finding motivating music and putting together a challenging ride that every level of athlete will enjoy?

I've been taking spin classes for over seven years, and this year I decided to become a certified spin instructor. I've found that I spend a lot more time putting together my playlists and ride profiles than actually teaching the class, but I know that I need to invest that time to ensure that I’m creating a unique and engaging ride for every class.

I know I've succeeded every time I catch someone in class singing along to the chorus of "Living on a Prayer" or "Spirit in the Sky". If there is a song or style of music that you are dying to spin to, ask your instructors if they are open to suggestions. Most likely they will be grateful for your recommendation and add it to their playlist before the next class!

Time to sing along to the sweet songs in class.

My personal favorite spinning tunes right now:

"Pump It" - Black Eyed Peas
"So Fine" - Sean Paul
"Kodachrome" - Paul Simon
"Reggaeton Latino" - Don Omar
"Paper Planes" - M.I.A.
"Calabria" - Enur
"Smoke on the Water" - Deep Purple
"Bad Romance" - Lady Gaga
"Krazy" - Pitbull

Just imagine all this, baby. It’s enough to make you go krazy!

Please leave a comment with your favorite spinning song(s) so other instructors and I can incorporate them in our future rides.<-->

When she moved here in 2005, Jocelyn's intention was to spend three months getting the core fusion program off the ground at Exhale Spa. She was the lead core fusion teacher and teacher trainer in Chicago, and she met our regional community leader, Brooke Johnson, at one of her classes. At that time no one in Chicago had really heard of lululemon. Brooke recognized Jocelyn as one of the best instructors in Chicago and product tested her a pink ujjayi tank and black groove pants. It didn’t take long before Jocelyn was hooked and decided to be one of the first ambassadors for the first lululemon store to open in Chicago on Halsted Street.

The year Jocelyn was an ambassador was a fundamental year in her development. She attended meet and greet events with other lululemon ambassadors, and participated in a function show, modeling some new luon at an art gallery where she broke out into booty dancing in front of the whole crowd!

Last year Jocelyn had a five-year goal to open her own fitness and dance studio, but she was forced to take action in early 2009. With help from her husband Ron, she made it all happen in only three months! Akemi Fitness Method opened this March in Evanston, the closest suburb north of the city of Chicago.

Akemi means “bright and beautiful” in the Japanese language, and it is an exact description of Jocelyn’s personality. She chose to name her business Akemi Fitness Method because she believes that "all people are bright and beautiful, and that is something [she] wants them to recognize."

The classes at Akemi were inspired by the Lotte Berk Method, which combines core exercises, dance, weights, Pilates and yoga. With classes like Akemi Barre, Abs, Arms & Booty, and Akemi Cardio Sport, Jocelyn teaches us to tone and sculpt our booties to the hottest jams. All of the educators on my team in Evanston consider ourselves lucky to be so close to Akemi. Jocelyn’s classes are always a blast, and we're constantly inspired by her immense beauty and joyfulness.

Check out her amazing studio here: http://www.akemifitness.com/index.php

I am grateful to have been part of this event, which began at the Northbrook Court mall about 10 miles north of Chicago. Our Northbrook store’s ambassador, Marcy Caron, kicked off the 3-day with a morning stretch for 2,200 walkers at the opening ceremony.

In being there to see the opening ceremony, I was able to get a small taste of what the walkers would go through over the next 3 days. They trained for this event and looked forward to it for so long, and throughout the weekend they cheered, laughed, cried, shared, and celebrated together.

Beth, Liz, Marcy, Kristin, Suzanne, and Billie supporting the participants of the 3-Day Chicago at Northbrook Court.

Once the walk began, I went to a spin class at the Pilates Barre in Winnetka with the rest of the Northbrook lululemon team. To our surprise, when we were eating at Panera after class, the 3-day walkers were moving through Winnetka! In the brief moments I spoke with the walkers and encouraged them on their journey, I was touched by their stories, their memories, and their unforgettable t-shirts and memorabilia. It was so incredible to be a witness to their courage, commitment, love, and optimism.

After receiving feedback from lots of athletes in the fit rooms about the Ta Ta Tamer II, I wanted to share a blog post about its fit and function. However, since my tatas are pretty tame to begin with, I turned to fellow educator, Caroline, for her expertise on the matter. Here’s what Caroline had to say about her experience:

As a tata-blessed athlete, I've grown used to double-layering my sports bras in order to adequately support and cover my favorite ladies. When the Ta Ta Tamer II hit Evanston, I had my doubts about the ability of this single sports bra to overcome the power of two sports bras. However, since I am committed to doing one thing a day that scares me, I agreed to put the Ta Ta Tamer II to the ultimate test.

Above: Caroline, wearing her usual sports bra combination.

After hardcore workouts with two of my favorite Evanston trainers, I am delighted to report that not only did the Ta Ta Tamer II work its magic, but it actually outperformed my (now retired) regimen of layering my sports bras.

Above: Practicing yoga in a Cool Racerback, thanks to the TT2’s new cross-back strap option.

Why I Love This: Ta Ta Tamer II

• Without compromising support, the TT2 creates shape instead of smashing down my chest. I do have two of them, after all.
• Thanks to luxtreme and a mesh panel in the front, the TT2 has inherent moisture wicking properties, keeping me cool and dry in the areas where I sweat the most.
• The option to criss-cross the straps in back gives added support, takes the weight off my shoulders, and makes it possible to wear the TT2 under racerback-style tanks.
• I never thought I’d be able to say it, but there was a moment doing my boxing workout that I actually forgot I had boobs!

Above: Caroline practicing a few combinations with Bo from UltFit in Evanston.

Finally. Comfort, coverage, and support from a single sports bra!

TaTa for now,
Caroline

*Please note: Criss-crossing the straps is a new feature on the newer Ta Ta Tamers that will be hitting your local stores later this season.

To learn more about the TTT, pop into your local store or take a peek at our online one: http://shop.lululemon.com/store/productdetails

What?! Travel?! Who does that these days? We don't have enough time, and we certainly don't have any money!

Actually, if you look on the average 18-39 year old's facebook profile, most of them consider traveling as one of their interests. We all know that tourism has decreased dramatically in the past couple of years. If most of us love to travel, why aren't we doing it?

I believe it's because we've stopped allowing travel to be a priority. Do you remember the last trip you took for pleasure? Didn't you feel magnificent? Exhilarated? Alive? Me too.

That's why ever since I was 18 years old, I've gone on two vacations each year. This isn't because I have more money or time off than you. I've simply made traveling part of my goals. By setting and working toward your goals, you actually get to take the future into your own hands. Brian Tracy says, "You become what you think about most of the time." If that's the case, truly start visualizing yourself on that vacation you've been dreaming about. How does the sun feel on your skin? What does the music sound like? How does that piña colada taste? On my travels, I've created memories, started new relationships, strengthened already existing relationships and learned about cultures other than my own. I may not stay in an oceanfront suite every time, but I still get what I'm looking for out of each trip. Traveling gives me a strong sense of overall wellbeing. It is what fills my soul.

The first step is choosing the place you want to visit next. Once you make a commitment, everything else will fall into place if you let it. Just go with it, and you're guaranteed to come home with tons of stories and memories you wouldn't have experienced if you had stayed home.

"Travel is fatal to prejudice, bigotry, and narrow-mindedness, and many of our people need it sorely on these accounts. Broad, wholesome, charitable views of men and things cannot be acquired by vegetating in one little corner of the earth all one's lifetime." -Mark Twain

A lot of athletes want to add swimming to their cross training, but have a difficult time developing a good workout for their level. If you've decided to get back in the pool for the first time in a while, remember one thing when designing your workout: Swim for distance, not for speed. What I mean is, if you're swimming for endurance it's best not to swim as fast as you can without stopping. This will leave you feeling out of breath, and you'll most likely get out of the pool completely exhausted very early in the workout.

Instead, you can practice swimming each lap at a consistent interval. For example, if you can comfortably swim 50 yards* in 1 minute, give yourself 15 seconds to recover after each 50 and swim 6 consecutive 50s on a 1:15 interval. With practice, you will get faster and be able to reduce your interval times. You can also play with the times and work up to 100 yards on a 2:15 interval, or 200 yards on a 4:15 interval.

If you don't know how fast you swim, you'll want to figure out the right interval for your workout. Give yourself 15 seconds to recover after each 50, and time yourself to see how long it takes you to swim 50 yards five or six times. You can simply take the average of that 50 time, add 15 or 20 seconds of recovery to it, and use that time for your interval.

Here is a sample beginner workout. Take it with you the next time you go to the pool:

Warm up: 4 x 50 (easy pace)
Main set: 4 x 50 on 1:15
2 x 100 on 2:20
4 x 50 on 1:15
Cooldown: 1 x 75, 1 x 50, 1 x 25

Total: 950 yards

*Note to Canadians: 1 yard = 0.9144 metres

Happy swimming!

Billie (above) is a blur of black/disco in our Fastlane Suit Too.

About a year before I started working at lululemon athletica, I injured my back at my previous job. I saw a chiropractor, three orthopedic specialists, a couple of massage therapists, and at least seven different physical therapists over the course of a year. I'm an athlete, but living with my injury left me feeling sorry for myself and totally resigned. Prior to injuring my back, my favorite activities were running, riding my bicycle, and lifting weights, and I was no longer able to do these things without increasing pain.

Recovering from my injury has given me a completely different definition to the word "fit". I used to think that fitness meant looking hot in a bikini and being able to complete a 5K in the top 30% of my age group. I now know that for me fitness means feeling good in my body, without comparison and without judgment.

It took me a long time to learn the importance of staying active without increasing pain. I decided to slowly build up to a level of fitness that I was comfortable with. I had several physical therapy programs that I was responsible for, so instead of completing them at home, I took them to the gym with me, along with my limitations so that I didn't re-injure myself. Some days I would hop on an elliptical machine, even if only for three minutes, simply because I wanted to get the feeling of running without all of the consequences. At the end of my workout, I would tell myself how proud I was for completing those three minutes on the elliptical. After all, it was three minutes longer than I'd done the previous day!

The main elements that helped me recover:

1) Yoga. Not only will yoga increase your strength and flexibility, but it will also boost your level of confidence and it feels really good. Maybe you won't be able to do all of the poses as well as others in your class, but the beauty of yoga is that it isn’t a competition. Everyone in the class is at a different level and nobody is comparing. Introduce yourself to the instructor and ask for modifications to poses that might be difficult with your particular situation. Soon you will start to recognize ways to modify certain poses on your own.

2) Meeting other people who'd been injured. If I saw somebody on mat at the gym doing the same physical therapy exercises in my program, I would approach them and get into a conversation. At the end of the day, it is simply encouraging to know that you’re not the only one.

3) Volunteering. I couldn't participate in the races and events that I used to do, so I signed up to be a volunteer. This is a very rewarding way to stay involved in the athletic community while you’re recovering, and you still get a free t-shirt.

4) Icing it. This was the most tedious thing to make myself do for my injury, but it's the easiest and most natural way to decrease inflammation. 10 minutes on, 10 minutes off, followed by 10 more minutes on. Do it. Often.

5) Reformer Pilates. My core wasn't quite strong enough to be able to do a group Pilates mat class, but the reformer supports your body throughout the workout to provide resistance, core strengthening, and flexibility.

6) Swimming. I learned how to swim to make up for the cardio I could no longer get from running or spinning. My boyfriend appreciated this because I burn off my bitchiness through cardiovascular exercise.

7) Living powerfully. Be proud of yourself for every step you take toward recovery. Motivational speaker, Brian Tracy, says "You become what you think about most of the time." What will your future will be like if you are constantly complaining and feeling sorry for yourself for this injury? Take back the power!

This is your body, the way it is and the way that it's not. You can spend your energy complaining, or you can choose to like yourself. Which of these choices leaves you feeling resigned and which leaves you feeling empowered? Ultimately, it is up to you.