Many of you who watched Steph's video about goal setting had a question for us: what the heck was that smoothie she was making? We asked Steph to share with us her favourite morning smoothie that fuels her through her multi-workout pursuits.

*Editor's note: The recipe below is Steph's morning smoothie, not the one shown actually shown in the video. The video smoothie is her afternoon concoction: it just adds strawberries and beets to this recipe and doesn't have coffee!

Also: brutal honesty, I'm not a "smoothie person" and I thought this sounded gross when I read the ingredients. However, in the name of journalistic integrity I thought I should try this puppy...lo and behold, I was pleasantly surprised both by the taste and how much energy I got after drinking it. 

steph's morning glory smoothie

1.5 cups of coffee (Steph likes hers Bodum-pressed...I'm inclined to agree)
1 frozen banana
1 head of kale
bee pollen (wondering where to find this? Check out your local health-food store...this stuff has amazing benefits)
2 tablespoons of almond butter

Place all ingredients in blender (Steph is obsessed with her VitaMix - even stubborn kale stalks get pulverized instantly) and pulse for 30 seconds. Serve in glass jar and enjoy immediately for maximum freshness.

As a coffee obsesseur I must say mixing my Americano with almond butter seems like sacrilege but it's good to step outside of one's comfort zone - and I have to admit, it tasted pretty good. Do you put any unusual items in your morning smoothies? Let us know what you think!

It's the freshest milk substitute leaking onto our cafe menus since soy and is flushing out yogurt from our smoothies with the promise of freedom from… just about everything. No lactose, no gluten, no casein, no soy, no cholesterol and no worries of grass-fed this or corn-fed that. Consider it a 21st century nutritional strainer, we're getting all the good stuff without the controversy. And the best way to get a hold of it? Make it yourself. 

5 easy steps to making sprouted almond milk

1. Soak 1-part organic almonds to 4 cups filtered water covered overnight and away from direct sunlight (to avoid heating the water).

2. Drain the organic almonds and rinse with cold water. Don't be alarmed if the water is brown. Completely normal.

3. Place almonds into a Vitamix or High Speed Blender with 3 parts filtered water.

4. Blend until smooth. Grits in the sprouted almond milk is fine (especially once in a smoothie) but if you are drinking it plain, some people prefer to strain it out.

5. Refrigerate.

nutritional value
One cup of sprouted organic almond milk contains a trillion (okay, maybe not quite that) vitamins and minerals including vitamin E, magnesium, potassium, manganese, phosphorous, selenium, iron, fiber, zinc & calcium! PHEW. And despite its nutty full flavor, almond milk is lower in fat than other dairy products.

why sprouted?

We like to call it the path of least resistance. Essentially, when you sprout or germinate your grains, legumes or seeds, you aid the absorption and digestion of nutrients in the body. Phytic acid and enzyme inhibitors prevent the absorption of the good stuff by binding to essential nutrients or preventing digestive enzymes from doing their job. After soaking/sprouting your grains and seeds, these bio-blockers are neutralized to ease the transition of nutrients in digestion (or that's the theory, anyway).

homemade vs store bought

First things first, let's get this straight. Store bought almond milk undergoes a process called pasteurization to prevent foodborne illness. While these efforts promote food safety and shelf stability, they have jeopardized the nutrient density in our food. So the best way to guarantee the most bang for your buck when it comes to almond milk, is to blend it up yourself!

Have you embraced the latest dairy-free trend? Coconut milk, soy, almond -  which are your favourites? 

1. 13.1 miles seems like nothing after you talk to this chick

2. When the going gets tough, remember all these reasons why you run

3. Here’s a little refresher on staying refreshed

4. Reinvent your race bibs with this cool DIY project

5. Once upon a time, a 13-year-old girl set a marathon world record and no one blinked

6. A solid, summery carbo-loading recipe from our ambassador, Heather

7. Tall, dark and handsome? How to find your sole mate

8. We’re lusting after this commemorative 13.1 necklace

9. Set and achieve big run goals – do it now!

10.  Thinking about hitting the trails? Read this first

11.  An app every runner should have (for safety!)

12.  Nothing quite like a tall glass of this after a run (spoiler alert, it’s not wine)

13.  A cute reminder to live uncomfortably (half-marathon training = uncomfortable but amazing)

13.1. and this duckling is just too adorable to not share… besides, he’s running!

From Cinderella’s carriage to the perfect canvas for crooked smiles, pumpkins have found their way into the limelight time and time again. Sydnie, our Briar Hill store manager, makes pumpkin the star of her favourite autumn post-run smoothie. She's packed the beverage full of protein, nutrients and lots of delicious fall flavour.

post-run pumpkin spice protein smoothie

• ½ cup canned pumpkin
• 1 cup almond milk
• ½ a banana
• 1 tbsp of raisins
• 1 scoop of vanilla protein powder
• ½ tsp vanilla extract
• sprinkle nutmeg, cinnamon and ginger

Blend it all together in your favourite appliance (are you a Vitamix® or Magic Bullet® devotee?) and top with flax seed for an extra health kick!

The perfect accomplice after a long October run, this pumpkin spice smoothie tastes just like pumpkin pie but it complements your workout instead of undoing it.

want more?

• longing for summer? Blend up our summer post-run smoothie
• join the debate: to juice or not to juice?
• learn to fuel on the go

You only have to be in a room with Tess for 4.3 seconds before it become clear that she’s addicted to two things: running and the world’s most popular psychoactive drug. No, not Ryan Gosling – caffeine. Tess, one of our GEC educators and a marathoner extraordinaire, tells us why she believes in a good hit of caffeine before an intense workout.

caffeine: the wonder drug

Known in the chemistry world as trimethylxanthine coffeine theine mateine guaranine methyltheobromine (phew!), caffeine can lend a hand to help you get through some of your most gruelling workouts. It acts as a stimulant to increase your muscle reaction time and cognitive reflexes. Research has shown that caffeine can delay fatigue, reduce muscle pain during exercise, and lower your ‘perceived exertion’ making workouts feel easier. In addition to that, other research shows that having caffeine in your post workout recovery drink can help rebuild your glycogen levels faster than one without it. So, faster muscles, thinking and recovery? I’ll take it!

methods of intake

While there is no faster way to my heart than a strong double Americano with cream, I avoid firing up the percolator before I run. The combination of acidity and dairy can leave me feeling a little out of sorts, so I prefer to get my fix through gels. Each gel contains around 20 – 40mg of caffeine (roughly the equivalent to 1/5 of a cup of coffee) and acts as the perfect pick me up. I usually take my first gel 45 minutes into my run and then every 30 minutes after. My personal favourites are Vanilla Bean and of course, Espresso Love by Gu. Post-workout, I treat myself to that double Americano we talked about.

hydrate responsibly

There is a common misconception that caffeine dehydrates you faster than a package of beef jerky with a salt lick chaser. You actually need close to 550mg – about five cups of coffee worth - to affect your hydration levels. As long as you’re taking in electrolytes and some good old H2O, you should be able to caffeinate without a problem.

If you’re just like Tess (who identifies herself as a dedicated caffeine enthusiast) she strongly suggests finding a way to incorporate it into your workouts. Are you a caffeine exercise devotee too?

want more?

• coffee fuels our workouts and our work: check out our office coffee taste test
• running out of steam? Get a new fueling strategy
• try our post-run energizer: the green smoothie

Chocoholics are breaking free from their anonymous status and spreading the good (for you) news. Recent studies suggest that chocolate can do more for the heart than just help you get over Mr. Not-So-Right. Here are all the reasons we’re turning to chocolate to boost our workouts.

chocolate for recovery – muscle repair

Let out your inner kid and embrace the chocolaty moo once again. Scientists have studied the effects of chocolate milk as a recovery drink and, as it turns out, it stacks up against (and even out performs) popular sports drinks like Gatorade. The beverage is packed with essential carbohydrates and protein (and tons of other nutrients) that are key to recovery and muscle repair after intense exercise. Rock your milk moustache within two hours after a sweat session to get the most out of the drink.

chocolate for yoga – magnesium and flexibility

Our favourite chocolatier/AcroYoga® teacher Daniel Scott, tells us that raw dark chocolate (we’re talking 70% cacao or more) can be a seriously healthful food. If you manage to get your hands on a good bar (we love Fearless Chocolate) then you and your yoga practice will be in for a real treat. Cacao is one of the richest food sources of magnesium and magnesium is said to improve flexibility. You don’t need to tell us twice: chocolate + yoga = a very good thing.

chocolate for endurance – fatigue-resistant muscles

The effects of chocolate on endurance are still in the testing process but if the University of California study keeps its cadence, we can thank the mice-thletes for another excuse to indulge (lightly). Participants who we’re given epicatechin (cacao’s primary nutritional ingredient) in combination with exercise, covered 50% more distance than those who didn’t get the sweet treat. Scientists found that their muscles were making new mitochondrion which means more fatigue-resistant muscles. The bad news is that only a very small amount of chocolate is needed to intensify the effects of a workout – very small as in half of one square of a typical chocolate bar. The challenge is to only eat one piece!

chocolate for the heart – increased blood flow

Turns out it’s true, chocolate can heal heartache. Chocolate lovers rejoiced when research from the University of Cambridge unveiled that there might be a link between chocolate consumption and the prevention of heart disease and stroke. The study suggests that chocolate can help increase blood flow to your heart, which puts less strain and stress on your ticker.

Choose your weapon wisely; dark chocolate has the greatest health benefits, while milk chocolate and white chocolate show little to no effect at all. And let’s not forget that chocolate is still high in sugar and fat which will inevitably reverse any benefits if you have too much. Just remember the golden (wrapper) rule: everything in moderation. I always bring a toonie on my runs so that I can grab a cho-milk on the way home. How do you incorporate the benefits of chocolate into your healthy lifestyle?

want more?

• give raw fearless chocolate a try
• store a toonie or a treat in our hidden pockets
• are you from San Fran? take Daniel's AcroYoga class

Refueling during a marathon can be quite the challenge and isn’t always the prettiest sight. Those who manage to get more water in their mouth than on their bibs consider themselves lucky. lululemon ambassador Heather Calcote shares how she mastered fueling on the go.

marathon meals: fueling on the go

running on empty

While I was training for my marathon I experimented with quite a few different fueling strategies. Nothing ever worked the magic I hoped it would and I had a hard time stomaching “food” on the go. On race day, intense nausea joined the party around mile 14 and I knew trouble was ahead.

As a dietitian I had to admit defeat. I hadn’t properly researched how to fuel for long distance runs and it certainly got the best of me. When I started training for marathon #2, I learned the value and importance of electrolytes, glucose, hydration and the art of planning ahead.

energy burning science

The muscles and brain use glucose (a form of sugar) to function. As we exercise, they burn through what is readily available in the muscles & liver (stored as glycogen). That “hitting the wall” feeling results from the depletion of your body’s glucose storage and the need to be refueled.

finding your fuel

Carbohydrate fuel sources that work the “best” to restore glucose levels will vary depending on each athlete. Here are some of my favourites:

• Gu and gels*
• gummy chews (e.g. Clif Bar Shot Bloks)*
• snack foods (pretzels, crackers)
• high carb Snack bars (e.g. Larabar)
• sport drinks (e.g. Gatorade, Accelerade)*
• honey or agave
  *keep in mind that sport-specific products will contain electrolytes (sodium, potassium) in addition to sugar.

don’t get stuck on empty

• 60 minutes or less of exercise: you have adequate body stores of glucose to maintain activity and energy. Drink water as needed.
• 60-75 minutes of exercise: aim to take in 100-250 calories, rehydrate with water and/or sport drink*
• more than 75 minutes of exercise: take 1-2.5 sport gels (100-250+ calories) and/or 14-60oz of sport drink per hour*
  *specific caloric and fluid ounce needs differ based on athlete’s weight, endurance level, the weather and amount of time spent exercising

timing is everything

I typically take in calories every 5-6 miles (when running any longer than 90 minutes) and take water with me on every run when it’s hot out. During the winter and long runs, I drink fluids every other mile.

What works for Heather may not be your secret sauce. Use your training runs to experiment with different types of fuel, timing and amounts that work for you. Let us know what you stock in your fuel belt!

want more?

• keep your cadence: cycling and nutrition
• more marathon nutrition tips
• it’s bliss! energy ball taste test
• dietitian on the run: heather's personal blog

In 2001 D.C ambassador Errick McAdams found himself unemployed and overweight. His fitness “wake up call” came while watching one of those “E True Hollywood Stories” featuring Brad Pitt. “I realized he was 10 years older than me, and looked incredible!” Errick recalls. That’s when he decided to finally use his gym membership. Errick went in with the knowledge he gained from an athletics background and an “I will not fail” attitude.

my fitness wake-up call

Within the first 3 months, I lost over 30 pounds. Other gym members started to notice, and I began training some of them just for fun. I found that my passion for fitness and my personal transformation grew with each workout, and I decided to turn training into a career.

errick after training lululemon founder chip wilson

the key is nutrition

The real key for me, and for countless clients I’ve worked with over the years, is nutrition. Eating right not only affects my waistline, but I’ve found that it directly affects my mood too. While I am dedicated to an eat clean diet (although it's not so much a diet as it is a lifestyle) I’m not perfect. If I slip up on the weekend by indulging in dessert, I know I have to make it up by eating clean and working out harder the during the week. I teach my clients this same best practice as well.

3 tips for clean eating and staying motivated

1. every day is a new day

Start each day with the plan to eat clean, drink water and work out. I play every day like it’s the Superbowl. If you play hard you’ll stay ahead of temptation. If you don’t make it, start again the next day and do better.

2. pay attention to what you eat

If certain food is making you tired, eat less or cut it out of your diet completely. Your metabolism works like a paper shredder. With a paper shredder you can only put a certain amount of sheets through at one time. If you put more than that, the shredder runs funny, and if you continue to feed paper through it, the shredder will overheat and shut down. Sound familiar? If you eat more than what your body can handle at one time (everyone is different but the base rule is 500 calories per meal), you will start to run funny too.

3. abs are made in the kitchen not the gym

Keep good food in your house and you’ll eat good food. Stock your fridge with Greek yogurt, fresh fruit, lean meats, salads, and lots of cold water.

playing hard

Without a doubt, my dedication to the combination of both vigorous exercise and eating a clean diet by avoiding processed foods, sugar and starches has changed my life dramatically. It has enabled me to become a successful husband, a happy/positive person and have the best job in the world.

Since talking to Errick, I’ve been paying more attention to what I eat and how it affects my mood. It also helps that every once in a while I get a motivational email from him reminding me to play a game changing day!

want more?

• follow Errick on twitter
• check out Errick's site for more motivation, fitness and nutrition tips!
• Errick's favourite way to stay on track is with livestrong's my plate
• the great debate: to cleanse or not to cleanse

there's an app for that!

livestrong Errick's personal favourite app to help achieve fitness and diet goals

lose it! set a daily calorie budget and stay on track to achieve goals