Imagine waking up one day and finally paying attention to that voice in your head that’s been telling you “this isn’t right”. After a stressful eleven years in the finance industry, Lincoln Square store educator, Jill, called it quits on her 9-5 to pursue a healthier and happier life. Watch her video and read on to learn a little more about this inspiring gal.

I highly recommend Hal Higdon's book for first time marathoners as I used it last year for my first marathon. The book has a wide variety of training schedules for all different levels.

I absolutely love the Nike+ app on my iPhone because I can share my runs through Twitter and Facebook!

Hands down the most comfortable bra to run in. Fits perfectly, chafe-resistent and moisture wicking!

They were giving these babies out at the SeaWheeze and I fell in love with them. Plant-based, delicious, easy to digest for optimal energy and HEALTHY.

I never leave for a run during the day without my sunglasses. I love being incognito to get into my zen mode.

I never know where I am going to end up in the city... so I always carry my Metrocard just in case I get carried away and end up in Brooklyn!

I love how these stay in place and are moisture wicking. It basically doesn't feel like I am wearing anything at all!

This balm is all natural and vegan too!

Absolutely a must when running long distances so you don't get all chafed and sore.

Ah-mazing. I have a lot of hair and this headband keeps my hair and sweat off my face.

I love this medal as a reminder of crossing that finish line in the beautiful city of Vancouver. I was so proud to run that race as a part of the lululemon family.

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

Lately, scientists in the sunscreen industry have been in the metaphorical hot seat. Sunscreen use is at an all time high (good) but so are skin cancer rates (bad).  'Sunscreen causes cancer' would've made a much more sensational title for this post but it's actually misuse of sunscreen that's adding to cancer's success. People have a false sense of protection with sunscreens. Instead we should be getting smaller doses of sun and covering up more.

common misconceptions

 

• my high SPF sunscreen blocks the sun's radiation

  There are different types of radiation from the sun. SPF (the sunscreen measurement we're most familiar with) refers to the level of protection against Ultraviolet B rays (UVB). This is great for stopping the burn because UVB rays are the ones that damage the skin and cause sunburn. Unfortunately, roughly 95% of the sun’s rays are the dastardly UVA rays that cause wrinkling and sagging. More importantly, they also trigger cell mutations that may initiate skin cancer. Sunscreens offer such minimal protection against UVA rays that in most cases is not even indicated on the bottle.

• I'm not burnt so I'm fine

  Sunscreen provides a filter allowing us to spend all day in the sun and moderate the rate of tan, from beige to brown sugar. But the sun's rays that burn you are different from the ones that contribute to cancer. Think of sun burn as a smoke alarm. If you've been in the sun long enough to get burnt, you've been out long enough for UVAs to do damage. If you turn off your smoke alarm (aka putting on sunscreen) you won't know if the kitchen's on fire.

• the sun is bad for you

  Staying out of the sun all day could be as detrimental to your health as staying in the sun all day. When sunlight touches your skin, your body makes vitamin D (you may not have heard about it because no-one's worked out how to make money out of it). Vitamin D plays an amazing role in preventing osteoporosis and breast cancer. Try to get small doses, often. Don't try to cram a year's worth of sun into one day at the beach.

   

   

   

   

protect yourself against uva

Sunscreen messes with your body's natural defenses against the sun's radiation: a sunburn is a gentle reminder to get out of the sun before the bad radiation shows up. The best way to protect yourself from UVA radiation but still get a good dose of vitamin D is to adopt the philosophy of “everything in moderation”. Go out in the sun (sans sunscreen) but don't stay out too long. When determining 'how long is too long' take these factors into consideration:

• your skin tone
• the heat of the day, cloud coverage etc.
• the time of day (burn time will be longer in the evenings and early mornings)
• location (In New Zealand the burn time is announced as part of the weather report and is usually under 10 minutes)

Make the most of hats (to protect the delicate skin around your eyes), shady trees or a shirt to enjoy the outdoors without putting yourself at risk. Maybe we can even bring back the parasol.

avoid wrinkles (& the big C) with this gear

Our Sunbeam and Sun Blocker tops have a UPF rating of 45- 50 (the top rating possible). This means that they block upwards of 97.5 of UVA & UVB rays.

• Sunbeam Pullover
• Sun Blocker Long Sleeve
• Women's Cross Training Cap
• Women's Reflection Run Visor

we asked

@lululemon: Why do you run? Tag your answers with #WeAsked & we'll share our favourites in our blog on Friday!

you answered

@MissRedWing: I run because I love the music of my breaths and feet hitting the pavement.

@ashleykoehn: After an 8 mile lakefront run, I feel BEAUTIFUL. No need for heels & mascara. Strength, health & confidence is beauty.

@AshmoeNY: I run to prove to myself that I can go the distance & conquer my goals/fears. I run to finish what I started.

@Glorious_Greens: I run to escape the chaos of the day and to feel the strength my body possesses. It is my time to just be in the moment.

@kelhilder: When I run the whole world disappears and I feel completely free.

@khourinya: I run because it is thousands of dollars cheaper than therapy

@chrissybajcar: It's a time to clear my head, get away, and just be. I also like pushing my limits

@c5mccorm: I run for my sanity! also, for the feeling of accomplishment that comes with finishing a race or a grueling training run

@erinmarie9: To get outside, push my limits and remove stress with each stride

@syyong: It's my meditation, nothing else matters when i run, the only thing on my mind are my breath, enjoying the air that comes in and out, my steps, my awareness of my body in space

Look for our next #WeAsked question on Tuesday, August 10th!

what is we asked?

Every week we ask you for your thoughts and opinions on a specific topic via Twitter, and share our favourite answers here on our blog. Want to share your wisdom in 140 characters or less? Follow us on Twitter. If you’d like to suggest a topic, feel free to email askanexpert@lululemon.com.

View running clothes:

• Run: Dash Tight
• Run: Speed Skirt
• Push Ur Limits Tank

an unexpected therapy

When I was 17, I was diagnosed with Ankylosing Spondylitis, a chronic autoimmune disease. I was told by my doctor that the discs in my spine would erode, my spine would fuse as one and I would be hunched over in a wheel chair by the time I was 30.

The strength of the pain medication and treatment would drastically lower my immune system, leaving me vulnerable to any bug people were carrying. It reached a point where small acts like shaking someone’s hand would make me nervous. Though the side effects left me fragile, I knew I needed the drugs to manage the pain. Sometimes I had such painful episodes that I would have to get out of bed at 4:00am and crouch over until the extra pain killers kicked in. I was so young but I felt so old.

Within the first two months of practicing hot yoga at least 4 times a week, the protruding discs in my L3, L4 and L5 moved completely back into alignment! Once the discs had moved back into place, I experienced incredible pain relief because of the reduced inflammation in the area.  As a result, I started to notice that my immune system was also getting stronger. I was finally able socialize without the fear of getting sick! I also recognized other positive changes in my body: my skin cleared up, I was sleeping like a log and the anxiety I had been experiencing for years, just disappeared. I was healthier than I’d ever been.

My specialist was so pleased with my results that we decided to switch to a drug that I could inject myself with at home. As my condition improved, we started to space the treatments out more and more. Now I only take the medication when I feel I need to, and I hope to one day be free of it completely.

moving beyond the body

In order to deepen my practice, I decided to sign up for a 30 day challenge at my local studio. I now understand why it’s called a challenge! I think I had all the same side effects that everyone else experiences and then some.  I could feel the benefits of my body detoxifying and I was surprised by all of the emotions that surfaced over the month. Some days were harder than others, but giving up was never an option. I was determined to finish every class, even if I had to crawl through it. My determination was not fueled by pride, but rather it was as if my soul wouldn’t let me quit. I knew I needed to keep pushing through.

The weeks following the challenge, I began to reflect on the various influences in my life and their impact on my state of mind and overall happiness. I came to realize how the unhealthy relationship with my partner at the time was negatively affecting both my physical and mental health. Thanks to my regular practice and the empowerment of completing the challenge, I was able to assess the situation with a clear head. Making the decision to get out of that 7 year relationship was a huge wake up call and one of the hardest choices of my life. Though it was undeniably difficult, I surprised myself with how well I handled the change. A year of practicing had been both healing my body and strengthening my mind. Hot yoga has forever changed my life and its benefits are still amazing me today!

This post was written by Renae, who worked as an educator at lululemon Perth City.

Name: Matt
BHAG:My martial arts and fitness centre has 200 members, 8 weekly classes, and 2 big monthly events by 2015.

what is a bhag?

A BHAG (pronounced "bee-hag") is a big, hairy, audacious goal!

why share your bhag?

The more you share your goals, the more likely it is you will achieve them. For the month of June we will be sharing a BHAG every day on lululemon.com. Want to share your BHAG with the world? Send your high-res photo to blogs@lululemon.com and we'll publish a few of our favourites here on the lululemon blog.

At lululemon athletica, building dreams is what we are all about. We are constantly encouraged to set career, personal and health goals. We sit down with each other over coffee, set goals that are important to us and commit to putting them on paper.

Dreams don't build themselves!

Prior to working with lululemon athletica, I had my own field of dreams:

• 1983: I started visualizing that I would be a marine mammal trainer. I worked, trained and swam with marine mammals for 15 years. Check!

• 1989: I started visualizing that I would do an Ironman Triathlon. I am a 4x Ironman triathlete. Check!

• 2009: I started visualizing that I would go to Graduate School at the University of Texas-San Antonio and receive my Master's Degree in Kinesiology. I have just completed my first semester. Check!

• 2010: I started visualizing myself at the CrossFit Games in California.I will be going to the Regional CrossFit competition in Fort Worth, TX with the RiverCity CrossFit Team from San Antonio. Will I be able to check this off my field of dreams? I will let you know after May 30th!*

Jennifer wearing Run: Speed Shorts

What is your field of dreams?

* editor's note: Jennifer wrote this post before heading to the Regional CrossFit competition on May 29th. We have since followed up with her to check in after the event:
"We did not make it to the 2010 CrossFit Games in California in July. While I am a bit bummed about it, there is always next year and I learned so much about myself as a person and as an athlete - physically, mentally and spiritually!"

Inside The Studio, lululemon's newest strategic sales partner

Let’s back up a bit. Wondering what strategic sales is? Strategic sales partners are yoga, Pilates, fitness, Bar Method, Dailey Method, spas and other various fitness and health studios that we've partnered with. They give our guests access to our products right where they sweat. Many of our strategic sales partners are in regions where lululemon stores and showrooms haven't yet opened up.

Back to our newest strategic sales partner: meet Ann Asquith, founder of The Studio.

Ann with a Pilates student. P.S. Spot the manifesto!

A former bank manager, at age 50 Ann was introduced to Pilates. Immediately she was hooked, and in less than three years she was teaching locally. This past September, Ann made a total career change when she decided to ditch her business suits for stretchy pants, and opened her very own studio: sharing her love for Pilates with the world. This past February, she added lululemon apparel through our strategic sales program out of The Studio, which is staffed by the children of her students. How’s that for building community!?

Faded Zap and Senorita Pink: how to brighten up the Yukon Winter!

Ann's passion: Pilates.

We are thrilled to be a part of the Whitehorse community through Ann’s studio. If you’re interested in trying Pilates, visit the web page of your local store to find the closest facility (under "local resources"), or let one of our superstar educators tell you about their favourite place to practice. To find your nearest strategic sales partner, visit "Other lululemon locations" under the store finder at: http://lululemon.com/stores/

I was really excited for the Hope for Haiti Yogathon that was organised by two of my key leaders at the GEC, Frances and Liz. When I completed my class at 3:00pm, they were close to their goal for the cause.

Did you know that many of our community events are organised by our stores and are complimentary? Check out the community calendar at a store near you to see what they have planned each month. It's a great way to meet people in your community, reach your health goals or even try yoga for the first time.

Click here to find a store near you.

Much thanks to Alex from YYoga Richmond for teaching me how to do my very first headstand. It was AWESOME.

My lululemon pieces today:
-Cool Racerback
-Bella Tank (if you'd like an organic material for your practice, try our 5 Tee Pima)
-Wunder Under Pant
-Stretch N'go Strap

Meet Shannon, our amazing St. Louis Showroom Manager!

What is your role at lululemon?

Community Creator (a.k.a St. Louis Showroom Manager)

What is the difference between a showroom and a store?

A showroom is a "cozier" version of a lululemon store; small and intimate, and more boutique-like... it’s like stopping by a friend's home to catch up and see what’s new. We operate just like a retail store in terms of offering tons of great product, but we spend as much time out in the community as we do in the showroom, so our hours are a little funny as we are not open every day and may close early for private events and trunk shows. We do our own painting and arranging. Some may call it "kitschy", but I prefer "homey", perhaps even "endearing". The showroom atmosphere engenders such a personal guest experience that ultimately creates authentic relationships. It's so amazing!

How did you come to lululemon?

I received my first pair of Groove pantsa few years ago and fell in love with the product. After completing my Masters in Spanish Literature and realizing the academic route was not for me, I began researching companies and met MK Letchworth who came to St. Louis to open the showroom here – her energy was INCREDIBLE and her enthusiasm for lululemon, contagious. It was an instant connection; we had so much in common! I applied online for positions in New York, was contacted by lululemon and ended up finding the best fit and opportunity right here in St. Louis with the fabulous MK (now lululemon masonville assistant manager!).

Tell us about your community:

St. Louis is friendly, loyal and authentic. It is a cosmopolitan city with world-class restaurants, museums, sports teams - but all coupled with a quaint, small-town feel. In terms of health and fitness, this is a running and fitness community where yoga is really taking off!

Inside the St. Louis Showroom!

What is a typical Wednesday like for you?

No typical day really – but in general I rise early, take a cardio class or go for a run, eat breakfast, participate in a conference call, grab a coffee and head to the showroom where I hang out with friends and make new ones talking about the latest and greatest lululemon gear, fave yoga class, new restaurants, goal setting, etc., and receive new product! After work I will drop in on a yoga class (or as of November in St. Louis, run with the lululemon run club!) make dinner and spend time with family and friends.

How do you usually sweat once a day?

I love to run, spin, practice yoga and take crazy cardio classes with some of the amazing instructors we have in St. Louis.

Why do you have the best job in the world?

Because I enable people to live longer, healthier and more fun lives by being a hub of health and fitness knowledge in my community. We offer complimentary yoga and fitness classes and educate the community on super high performance gear for however they choose to sweat!

No two days are ever the same. I wear stretchy pants to work and get paid to work out and have authentic conversations with people about health, fitness and living a GREAT life. My company is constantly challenging me to create a life of possibility and never settle for mediocrity, providing me with the developmental tools and support to make that happen! And, seriously, our manifesto includes such words of wisdom like "Dance, sing, floss and travel"and has monthly challenges that include dancing the running man once a day!

What piece of advice do you have for future showroom managers?

Be yourself and have fun. Sounds simple, but you are hired into this incredible company because you are incredible, so just keep doing that thing you do. And, well, if you are not having fun every single day, then you are doing something wrong. Get out there and connect in your community - love, laugh, sweat and breath deeply every day! Honestly, just read the manifesto, it’s all there!

What makes your showroom unique?

Simple - our community makes us unique: from the educators to the guests, to the ambassadors and R&D team, to our fantastic Central West End neighborhood. There is no showroom like it!

What's your Big Hairy Audacious Goal!?

My BHAG is to bring lululemon into Spanish speaking countries, uniting my passion for the Spanish language and culture and sheer enthusiasm and desire to continue to spread the lululemon love… en español!

See the amazing opportunities at lululemon with the new showrooms opening up!

Above: Alex in her new pair of perfectly fitting Groove Pants. 

I recently had a guest experience that has impacted me on so many levels that I had to share it.

A young woman named Alex and her little sister were in the changing room having the little sister's pants hemmed. Alex was trying on one of our new hoodies and trying to decide between two colours. After deciding that the one with the pink stripes fit nicely the little sister made a comment about how Alex wouldn't have fit into that hoodie a few months ago.

Always curious to learn more about our guests I asked Alex what her sister meant. She told me that she is 20 years old and that she was a size 24 in January. At that time her doctor told her that she had to lose weight and change her habits or the long-term impact on her health and life would have severe consequences. Since her doctor's warning Alex has revolutionized her lifestyle – incorporating healthy eating and regular exercise. To date she has lost an amazing sixty pounds.

Alex then said that her "goal has been to fit into a pair of lululemon pants."

While the girls got changed, I grabbed our incredible store manager and told her that I really wanted to do something to demonstrate that lululemon is a goal-oriented and health conscious team would support Alex in her goal. Rebecca asked me what I wanted to do. "I want to give her that first pair of pants," I said. I was floored when Rebecca responded with "Do it!"

Pulling Alex aside, I said "we are really proud of the changes that you have made to live a better life and that you have made our company a part of them. We are going to give you that pair of pants that you have set as your goal. If they don’t fit today, you can come back when you are ready. But let’s go give it a try now!"

Nervous as to whether or not she would fit into the pants, I suggested we grab the Groove Pants that matched her hoodie. She went back into the change room to put them on. When she came out the pants fit her perfectly. She achieved her goal without even knowing it.

Ultimately Alex took the pants and hoodie home, hopefully as proud of her accomplishment as our team was of her for completing her goal.

It was an amazing thing that the lululemon athletica Rideau Centre team did to support this young woman and it was personally rewarding to be a part of it. I wish Alex the best of luck in accomplishing her next goal.

By putting your goals out there you have a better chance of building the support network required to achieve them. How do you put your goals out there? How do you support others?

After checking many yoga studios' websites and taking an informal poll of local yogis, the general rule of thumb is to eat something light that is easily digested 2 hours before your yoga practice. The goal is to practice yoga on an empty stomach so that nothing tries to come back up during your downward facing dog!

Fruits (low acid) or veggies, yogurt, a bowl of cereal, or a granola bar are all good choices. The most important thing is to not eat anything heavy, such as meat, pasta, fried foods, or processed grains. The one exception to this is if you have low blood sugar, and then you should try to get a little bite to eat within 30 minutes of class.

What if you’re going to yoga after work and you’re starving? The best choice in this situation would be a bowl of cereal, a granola bar, or a sports bar. Still try to shoot for that 2 hour time frame, eating before you leave work if you can.

In a pinch, go with a handful of nuts or an apple on the way to class, which shouldn’t bother your stomach once your practice begins.

Ultimately, everyone is different, so try out different kinds of snacks and different time frames to see what works best for you!
Namaste!

2. Being aware in the moment will keep you safe.

3. Be passionate in life, food, health and love.

4. Treat travelers to your city like long-lost friends because they will quickly become friends and you will then have new places to visit your new long-lost friends.

5. Travel. Lots. Learn many languages so you can meet new people in the places where you travel. This leads to an extraordinary diversity of holiday cards!

6. You are never too old to learn something new.

7. Your children are never living too far away for you to help them with their home renovations. And support their decorating vision - even if they want to paint their walls high-gloss fuschia.

8. Retirement isn't the end of an era, it's an opportunity to reinvent oneself.

9. A solid accordionist can add a certain something to any band – reggae, country, pop, latin, klezmer… even hip hop!

10. Take any and every opportunity to jump into a polka contest – even if you are uninvited, you could win a trophy!

The Wheel of Life is a really neat exercise I came across in a workshop on boosting energy. It gets you to break up the various areas of your life and then rate them, so you can see your overall satisfaction for each section. The portions that you rate highly bring you joy and the lower rated ones bring stress and drain your energy.

Here is a Wheel of Life from Startup Princess you can use. Fill out each section as you desire, then draw a line across the portion of pie. You will notice the variation of levels and how they don't always line up entirely. I found the best labels for each section were:

• Career

• Physical environment (e.g. your home)

• Money / finances

• Health (this includes mental, physical, diet, exercise etc.)

• Friends and family

• Romance / significant other

• Personal growth / development (learning, study, training etc)

• Fun (recreation, things you love doing!)

At the time I was first doing this exercise, I lived in a small shoebox of an apartment with three other girls and I rated my "environment" as fairly low, like a 3. That was pretty easy to see, but what I didn’t really take note of, was that the apartment was where I spent a lot of my time. The lack of personal space brought stress into my life. As soon as this clicked, I did something about it. Now live in a gorgeous open apartment with an amazing view of Whistler Mountain. Gosh, does this give me a good place to come home to now!

I realized that it's great to have those few areas on your wheel at their peak, but you really need to stop ignoring those areas of your life that you aren’t so thrilled about. They aren't going anywhere. And they are just going to keep draining you till you look them in the eye and straighten them out.

For ninety minutes, I was in a room with thirty-nine other deep breathing yogis, immersed in a set sequence of flows and poses made popular by the beloved Guru of Ashtanga Vinyasa Yoga, Shri K. Pattabhi Jois. Little did I know that learning this practice two years ago would change the way I looked at myself, and at the world around me. That this practice is a way of life for many yogis across the world and would build diligence and patience to those who practiced steadily.

Ashtanga yoga was designed to be practiced daily. Every instructor I’ve had emphasizes it is important not to focus on the progression through the sequences as a measure of one’s success in the practice. The beauty of Ashtanga yoga is that the goal is to achieve improved health, clarity of mind, and above all else, contentment.

Pattabhi Jois, the Guruji of Ashtanga Vinyasa Yoga, passed away in Mysore, India on May 18, 2009 at the age of 93. Respected and well known around the world, Pattabhi Jois touched everyone he met with his inspiring devotion to the practice he made so popular since he began his own yoga journey at the age of 12. Teaching for seventy years, Pattabhi Jois’ legacy in the yoga community will remain as a testament to the selfless dedication the practice embodies in its practitioners.