the countdown to wanderlust whistler

I’ve been counting down the days until Wanderlust since I found out last winter it was coming to Whistler. My home is going to be transformed with yogis, musicians and likeminded individuals for 4 days. Here we’re used to seeing people carrying around their skis and snowboards, so yoga mats over the shoulders will be a whole new vibe!

what i'm excited for

1. Seane Corn is teaching a Detox Flow workshop that combines a vinyasa sequence while learning about living a healthy life. It will be great to be hear how to put your health first while being led through an amazing detoxifying practice.

2. I’m not sure if I’m excited or scared, but the Intro to Slackline Yoga workshop will be pretty cool. I’ve been practicing in the park by my house and walking on a slackline is a challenge in itself. My goal is to be able to rock a crow on the slackline by the end of Wanderlust!

3. Being led through an inversion workshop by Chris Chavez with Todd Boston!

4.ONE BODY UNITED! On Friday night, Michael Franti and Seane Corn will be extending an invitation to all of Whistler to join them in Olympic Plaza for one hour of music and yoga. Bring your mats and get ready for a party because it is going to be a wild 4 days in Whistler!

the ultimate apres area

lululemon Whistler is transforming our front patio into The Front Yard. There will be live music, healthy snacks and drinks, free wifi, and a yoga mat concierge to drop off or clean your sweaty mats. It will be the ultimate après yoga spot, as well as a place to connect, hang out and talk about your favourite workshops.

local tips

Between workshops, make sure you set aside some time to head up the mountain. Take the Whistler gondola up, check out the peak, take the Peak to Peak gondola over to Blackcomb and hike up to the Fitzsimmons look-out for some awesome views. Being up there is like being in heaven. Make sure you bring some comfy shoes, lots of water and your mat for the ultimate Tadasana.

Now, a little secret for you… Whistler is surrounded by some beautiful lakes. The closest to the village is Lost Lake. If you walk towards the Fairmont in the upper village you’ll see Lost Lake. From there hop on the Valley Trail, walk down to the lake and follow the path all the way around to the first dock. Once you’re there, clothing is optional! I couldn’t think of anything better than skinny dipping in the lake after a long weekend of down dogs and handstands.

Come say hi to us at the Whistler store and the Front Yard all Wanderlust weekend lawn for more hidden secrets and any question you have about this amazing weekend!

Rob, our SeaWheeze TackleBox trainer and Emma, our expert nutrition partner at Vega, took over our social channels for a one-hour live Q & A.  We’ve compiled some of the most valuable questions to help you tackle the SeaWheeze half marathon… 3 weeks and counting!

tips from our experts

Q: Hey Rob - I'm struggling to stop/reduce some shin splints that are beginning in my left lower inner calf - I haven't had shin splints before, any tips for stretches or things to do while I run? – Marena
A: Marena, some quick wins would be to change your runners. Another would be to stretch and roll your calves before and after your run. I would also make sure that before your run, you do a very thorough dynamic warm up. There just happens to be a good one right here. – Rob

Q: How many days before a half marathon do you recommend carb loading? Do you even recommend it at all for just a half? – Alexa
A: The lunch before the race is a crucial meal to get your carb load in so that you still have time to digest it completely. If you have room to eat carb heavy but a smaller portion at dinner, then that works great too! – Emma

Q: I’m never too sure what to eat race day. What’s a good pre-race vegan breakfast? And how much time before the race is good to eat? Thanks – Monica
A: Good vegan breakfasts – We love using gluten-free porridges with berries and almond butter. You could also try a power shake with a plant-based protein (10-15g), banana or frozen mango and extra greens if you like! Consume your last meal 1-2 hours before your run and of course, don’t forget to hydrate. – Emma

Q: Hi Rob, my feet are looking gross from the training runs, ie. blisters but I love my low support shoes… Does that mean they are too small? Or am I still breaking them in? Or wrong socks? I'm reluctant to break in a new pair so close to the race... does skin tape help? Also, why are you so darn good looking - what's your secret? – Carlson
A: Blisters - did you get them when you wore a more supportive shoe? How old are they? What type of socks are you using? Cotton or technical? You have time to buy new runners because of the fact that they are minimal style shoes. I've never used skin tape...does anyone else have input for Carlson? In regards to my stunning good looks, I'd like to think that yoga, running and having great people around me keep me looking fresh *wink* - Rob

Q: Is chocolate milk really the post-run wonder-drink that the ads make them out to be? – Conner
A: Great question! Ideally right after a run, high carbo intake (which chocolate milk has) of either food or drink is good but dairy can be hard to digest. If you want to avoid the dairy you could try a glass of chocolate almond milk! – Emma

Q: Hey Rob, I find that there is a lot of stress on my knees for longer runs, any suggestions on exercises to help strengthen the knees or ways to reduce this stress? Thanks! – Fatima
A: Hey Fatima, great question. Sounds like a little overuse - stretching the quads and rolling them using a foam roller could be a quick win. A little rest could also be all you need. If I were to dig a little deeper, I’d suggest to get a physio to look at your running form as it may be a simple correction of how you run. Let me know how it goes! – Rob

A: Hey Fatima! Natural anti-inflammatories like turmeric & ginger can also support and glucosamine can help nourish soft tissue like joints, ligaments and tendons. – Emma

Whether you’re heading on vacay or out for a run – packing is a skill not easily mastered. We asked seasoned runners who have gone the distance (like, every distance) for their ‘take-it or leave-it’ run gear.

10 things to bring on your run

1. house key
Two things that suck: being robbed and getting locked out. Bring your house key.

2. money (cash or credit)
Good for emergency fluids (or recovery drinks), transit (hey, there’s nothing wrong with running as far as you can one-way and bussing it back) or making a SOS call (contrary to popular belief payphones still exist).

3. identification
You should never go anywhere without ID and your run is no exception.

4. ipod (optional)
iPhone, iTouch, iShuffle, i-can’t-remember-the-latest-gadget – whatever your tech heart desires, tunes add a little extra spring in our step and that’s music to our ears.

5. spf lip balm
Lip balm (with SPF) not only soothes lips (which can dry out after long periods of heavy breathing) but also protects your kisser from the sun. Bonus: It can also double as emergency Bodyglide for those “sticky” situations.

6. bandaids
Good for unexpected chaffing emergencies and spontaneous blisters.

7. fuel belt filled with electrolytes
Hydration is key.

8. gels
Our running guru Tess recommends one for every 45 minutes (plus one extra for good measure).

9. some dry socks (those of you blessed with a sunny climate, skip to number 10). 
We’ve been caught in one too many rainstorms to head out on a 42K run without at least an extra pair of socks. Dry feet are happy feet and happy feet mean strong finishes. ps. we have the perfect pocket to store them in!

10. bodyglide
Keep things going smoothly with a little extra help from our dear friend Bodyglide. You’ve already got 30K on your mind, you don’t need to be worrying about chaffing too.

So much stuff and no place to store it?  Check out the Stuff Your Bra Tank. 

The first time Toronto ambassador Lisa Barkin took her yoga practice outdoors she was amazed at how distracted she became. It took a bit of time getting used to the sun shining in her eyes, the passing flow of traffic and the sounds of her neighbours playing.

10 tips for your outdoor yoga practice

Taking your practice outdoors allows you to step out of your normal studio routine. If you are new to an outdoor practice you may encounter a few challenges along the way. As we gear up for Salutation Nation 2011 here are my top 10 tips that will help prepare you for an awesome outdoor yoga practice:

1. Bring a well cushioned yoga mat: A thicker mat is perfect for an outdoor practice especially if you are on a hard or uneven surface. I love The Mat; it is ultra thick, providing extra cushioning for the hips, knees and spine.

2. Start with your breath: Take some deep breaths before you begin your practice. Feel your breath and hear your breath. Taking in fresh air and not indoor recycled stuffy air brings plenty of oxygen into your body and increases your energy levels.

3. Protect yourself from the sun: It’s important not to forget that you’re going to be outdoors for an extended period of time. Make sure you have sunscreen on or cover up (the Run:Sunblocker Long Sleeve is lightweight, has an excellent UPF rating and provides great sun coverage.) A pair of sunglasses may also be handy especially in poses like Triangle and Extended Side Angle pose.

4. Keep hydrated: It can be hot and humid so listen to your body temperature. It’s easy to overheat and become dehydrated quite quickly. I always have my water bottle close by.

5. Dress for success: Light colours and cool fabrics are the best to keep you dry and comfortable.  The carved back of the Cool Racerback tank allows for a great range of motion. Don’t forget to bring a headband or elastic to keep your hair from blowing in your face. Have something available to cover you up during Savasana so that you don’t get the chills as you cool down. The Om Scarf or the Vinyasa Scarf are great because they're big enough to keep your entire body cozy.

6. Prepare for interested onlookers: There will definitely be curious people watching you practice. Don’t let them become your Drishti. Tune inwards and away from distraction. You may even inspire them to take a class.

7. Have a towel handy: If you only practice indoors you may be surprised at how much heat you build when you Vinyasa under the sun. Outdoor yoga can be hot and sweaty especially during the summer months. A yoga towel will help create a slipless surface on your mat and will be handy to wipe down your mat with so that you don’t take the outdoors back in with you.

8. Practice for you: Let your practice be your own. Whether you are practicing in a studio, at home or outdoors your practice time is for you. You want to step off your mat feeling energized, refreshed and rejuvenated!

9. Listen to your body: Take as many breaks as you need, Child’s pose and Savasana are both completely acceptable at anytime throughout the practice.

10. Be in the moment: In an outdoor practice there are many variables that can cause you to lose your focus:  wind, distracting noise, sun in your eyes and yes even bugs crawling across your mat. The ground can be uneven and it may be easier to lose your balance, so go slower and embrace the outdoor experience. Take time to gaze up at the sky, feel the breeze on your skin and the earth beneath your feet.

Salutation Nation 2011 is happening September 10^th 2011 and these tips will help you get the most out of your practice. Join Lisa as she leads a class in the Toronto community, or find your local community to participate in our neverending om!

want more?

• Get the down low from Salutation Nation 2010
• Check out the photos from last year's event!

Wanderlust Tahoe 2010 - photo via the Wanderlust Facebook

yoga teachers not to miss

Chloe: John Friend, Sianna Sherman, Amy Ippoliti. I'm curious and excited to try Rod Stryker and Jonny Kest for the first time. And for music, don't miss Michael Franti!

Carolyn: I’m excited to hear John Friend speak, and to learn from powerful women who have kept the movement in Vinyasa yoga alive from east coast to west - such as Janet Stone, Nikki Vilella, Schuyler Grant and Shiva Rea.

Clara: I'm always thrilled to practice with my teacher Shiva Rea. I'm also stoked to be assisting my friend Twee Merrigan both Friday and Saturday mornings. I've heard great things about Rod Stryker, so I'm checking out his Shakti Vinyasa. I love Schuyler's class so I'm taking her Kula Flow.

what they're packing

Eoin: Hammocks!

Chloe: My Joy-a-Toes, toe spreaders to wake up and activate your feet. Protein powder and my Magic Bullet to make shakes after practice. Two yoga outfits for each day (prepare to sweat with daytime highs of 25-30 degrees).

Clara: Sunscreen, mini meditation cushion, yoga towel (outdoor yoga + sun = more sweat than usual), lots of spare clothing (same sweaty theory).

Carolyn: The key item in my bag will be my bikini after Vancouver’s non-summer thus far. The lululemon Travel Mat will be by my side - the lightest, stickiest mat in my short history with yoga. Traumeel and my favourite Chinese herbal ointment for sore muscles.

advice for a first-timer

Clara: A friend who went before recommended taking a light coloured mat. She took a black mat last year and said at times she had to practice in flip flops because the mat was too hot! Also, conserve your energy. Be moderate in your practice or by Saturday your energy will be nil.

weekend intentions

Chloe: To soak it all up and savour every moment. To come home relaxed and refreshed for my children. To bring home inspiration and insight for my students.

Clara: To be a student. To take in all that is being offered.

Carolyn: To indulge in my personal practice and be surrounded by inspiring women. I plan to spend equal parts sweating through asana and slowing down alongside lakes and big trees.

As for my intentions for Wanderlust: to be present, have an open mind, and share what I learn on and off the mat. I'll be posting daily Wanderlust recaps here on the lululemon blog, so if you have a tip, question or want to say hi in person, leave a comment here or reach me through the lululemon Twitter account: @lululemon.

If you’re at Tahoe for Wanderlust, the lululemon team will be out attending classes every day and we'd love to meet you - come say hi! We're also holding a goal-setting workshop on Friday and Saturday at 5 pm called Creating a Future You Love.

See you soon, Tahoe!

♥ Alana

wanderlust teachers mentioned above

John Friend
Sianna Sherman
Amy Ippoliti
Rod Stryker
Jonny Kest
Janet Stone
Nikki Vilella
Schuyler Grant
Shiva Rea
Twee Merrigan
Eoin Finn

If you're planning on running a marathon, you're busy focusing on training. We'd like to take something off your plate so you can keep up the good work. Don't worry about the details before the race - our panel of ambassadors and other seasoned runners have you covered. Here's the plan.     

two weeks out

Begin the hydrating marathon. Be very intentional. Nearly everyone we asked suggested drinking at least three litres of water a day from this point on.

Get what you need to pack. If you're travelling to a race, we've got your packing list waiting for you. Now is a good time to make sure you have everything you need - passport included.

Commit to your outfit. By now you should know exactly how you feel in what you're running in. (You've been training in it, right?) The sooner you choose your gear for the race, the better. This includes your shoes and socks.

Keep it consistent. Now is not the time to try new workouts, new diets, new sleeping patterns - whatever. Stick with what your body is used to.

Taper down your runs. According to our resident running expert Mike, there are really no benefits to be made within two weeks of the race and your body needs to heal after months of intense training. "I cut my running back at least two weeks before the race," he says. "I like a sharp drop about a week before, but I do enough to stay sharp with short speed and tempo drills." Everyone's different. Don't avoid running - just take it easy. Thirty to 45-minute runs are a good idea.

Keep doing yoga. Give your body and mind the love they deserve. You'll enhance your stride and your hips will thank you. (We'll help. We've got complimentary classes at your local store.)

Make your playlist. Your pace can ultimately be decided by your music. Alumni ambassador Rob recommends starting with mellow paced songs to calm your nerves and saving the intense up-tempo songs for the final stretch. We've got a few suggestions.

Learn the course. Know where the hills are so you can mentally prepare. The more familiar you are with the terrain, the better.

one week out

Spend time with Mr. Sandman. Rob recommends aiming for at least seven hours a night.

Think about adding salt. Everyone's diet is different but if you typically keep your sodium intake to a minimum, consider stepping it up a bit. You'll be sweating it all out soon and your body needs the electrolytes.

Set time goals. Jenn likes to break the race into 10K intervals. She sets different goals for each. "I know I'll need more time if there are large hills, so I set goals to make up the time in other parts of the race." She writes them on her arm on race day. Other people laminate cards or make wristbands.

Keep moving. Listen to your body and the keep up the light running and yoga.   

Picture your success. Rebecca is always visualizing her runs. "I can feel myself doing the race: the starting line, the gun - everything. I tell myself I'm strong and fast and I picture seeing my personal best on my watch."

Plan a celebration. You'll deserve something fabulous when the race is behind you. Call the people you love. Make reservations. Pick an outfit.

Keep drinking water. We can't say it enough.

Keep sleeping. It's especially important to get a good rest two nights before the race. Douse your pillow in lavender essential oils if that's what it takes.

Start packing your bags. It's really happening!

the day before

Keep calm. It's all very exciting (almost nerve-racking, in fact) so do everything you can to stay collected. If you catch yourself losing it, just take a few deep breaths. You're almost there!

Stay hydrated. If you've been doing your job, your body has been perfectly hydrated for a weeks. Bravo. (Remember your electrolytes too. How you choose to get them is up to you.)

Do nothing. Today is the day to get your sloth on, according to our panel. Stay in your sweats and don't exert yourself. (If you have serious butterflies, Rob suggests doing a quick jog and a thorough stretch. Just take it easy.)  

Prep your outfit. Lay out your gear, pin your bib on your race belt and try it on to see how it feels.

Charge your batteries. You want your tunes and heart rate monitor to keep up with you for the whole race.

Connect with your cheering squad. You won't have your phone with you so make sure to decide on a meeting spot in advance. Carla suggests you find out where they're planning to cheer you on so you know when to wipe your brow and smile for the camera.

Get some sleep. OK, so most of the people we spoke with said it's nearly impossible to sleep well the night before. Do the best you can. Try not to think about the race too much. (You've been visualizing your amazing race. You'll do great. Just breathe.) 

Eat well. Our jury is out on the whole carb loading thing. Your body needs carbohydrates but not five servings of pasta. Don't do anything too out of the ordinary and don't eat anything too high in fibre. You've been warned.

race day

Give yourself time. Three hours should be plenty of time to fully wake up, get ready and mentally prepare.

Run a bath. Mike has a hot one as soon as he wakes up to warm up his muscles. (It's also a good anxiety reliever.)

Fuel thyself. Katie reminds everyone to eat a balanced meal of proteins, fats and carbs two hours before the race. Remember, eat things you're familiar with - nothing out of the ordinary. (Again, watch the fibre intake.)

Don't overdress. Disposable layers are great to keep warm before you hit the pavement but as for your race outfit, don't overdo it. You'll be warm within the first five minutes. Being too hot can have an adverse effect on your heart rate, fatigue, and ultimately, your results.

Get warm. Think of a car starting up in the cold. It doesn't happen. Please don't cut your warm-up short. The rule of thumb? The shorter the race, the longer the warm-up. Runner's World has a great article on the subject.

Avoid the starting line frenzy. Mike says save the hooting and hollering for the end - you need that energy. We agree.

Have fun! Your hard work is about to pay off. Remember to enjoy yourself in the midst of it all.

Celebrate your achievement. Aren't you glad you made those reservations? You're welcome.

want more?

• Still looking for a race? Here are some of our favourite marathons.
• Packing soon? We thought of everything you need for your race.
• Got tight hamstrings? You're not alone. Our yogi expert has some advice.
• Looking for nutrition tips? You asked. Our ambassador Ainslie answered.
• Need some inspiration? Read about Jen's experience at the NYC Marathon.

There you have it. Do you have anything to add? Share your advice, bookmark this page and check back as your race approaches. We'll see you soon!

Rochelle and her coworkers at a lunchtime yoga class.

When my friend Mary asked me if I was interested in signing up for a 40-day yoga challenge, I hesitated for only one minute before saying “absolutely”. I had already put it out there to the world, posted for all to see on the goal wall at work, that I would commit to doing yoga two times a week. And since I hadn’t yet met my goal, or even started it, I figured Mary’s invitation was simply the universe conspiring to help me achieve my goal. I knew I needed to do this.

tip 1: do it with friends

Inviting others keeps you accountable, so I invited my team, People Potential, to take on the challenge too. What better way to achieve my goal than with awesome people striving for the same thing? Some of us are doing the full 40-day challenge, some are committed to doing yoga every day for a month, and some are simply sweating once a day. The challenges may be in different forms, but the objective is the same: to step out of our comfort zones and do something different.

tip 2: track your progress in public

We have a chart on the wall where we’re tracking our progress -- a happy face sticker for every time we practice yoga or sweat. How inspiring to see my coworkers grab their yoga mats from under their desks to head off to a noon yoga class, or to receive the morning emails from our remote team members letting me know they hit their goals the day before and to request a new sticker next to their name.

tip 3: the best gift to yourself

For me, I’m now back in love with yoga. Making the time for myself to connect my body, my mind, and my heart has been the best gift I could give myself. Here’s to more happy faces, more sweating, and many more downward dogs!

Have you ever participated in a yoga challenge? What did you learn?

what are the abcs of running?

The ABCs of running are exercises designed to break down the running stride into specific parts. When you practice these drills individually you develop strength and muscle memory that will improve your overall running form. With improved form you will become more efficient, every step will take less energy, and you’ll ultimately become faster as you fatigue later into the run!

A

The As work on knee drive:

- bend your leg to 90 degrees, flex your foot and quickly bring it down
- remain upright through the torso and keep your hips level
- swing your arms at roughly 90 degrees and keep them close to your body
- the opposite arm and leg should be forward
- repeat on other side and progress by adding a hop between each A

B

Bs work on leg extension:

- bend your leg to 90 degrees as in the A drill, extend your leg and quickly bring it through
- Practice good control by keeping your hips level and torso upright
- swing your arms at roughly 90 degrees and keep them close to your body
- the opposite arm and leg should be forward
- repeat on the other side and progress by adding a hop between each B

C

The Cs work on pull through:

- kick the heel up towards the bum and quickly bring it down
- lean forward slightly and stay upright through the torso
- swing your arms at roughly 90 degrees and keep them close to your body
- try to limit the time your foot is in contact with the ground

Practicing your ABCs is not glamorous and there is no catchy song to help you along the way, but these exercises are the building blocks of running. Complete three sets of ABCs for about 30 metres as part of every warm-up to become a more efficient runner!

My favourite running outfit:

• Run:Speed Short
• Run: Swiftly Racerback
• Ultimate Running Sock

This season try adding 3-5 weeks of base training before hitting the hard stuff. In the running world we call this process “building your base.” You can build your base by completing a series of long slow runs at low to moderate intensity to prepare your body for the harder runs ahead.

Yes, it sounds counterintuitive to run slower and expect to get faster, but think of it as laying down the foundation for your entire season. What you’re doing is training your aerobic energy system, the long-term energy system, to become more efficient. Through base training your heart and lungs will become stronger and you’re body will start to use oxygen more efficiently.

This adaption process takes time, but after a series of base training runs you will notice you can breathe easier, recover faster and run for longer before that nasty lactic acid creeps in. After you build your base you can add the framework to your training by introducing more specific workouts.

Training with a strong base will allow you to adapt to your training program instead of crumbling under the weight of it. Racing with a strong base will let you rely on your aerobic system for longer before the body switches over to the anaerobic energy system and quickly become fatigued. We are training smarter without training harder. In the long run (no pun intended) a few weeks of slow running will help you finish faster. Have fun and enjoy the run.

View running apparel to train in:

• Run: Inspire Crop
• Run: Personal Best Singlet
• Groovy Run Short

I like to use a variety of mediums and formats to keep goal setting fresh, to keep my goals handy, and most importantly, to keep it feeling fun!

How I do it:

1. chalkboard goals

The chalkboard in my dining room! Just cleaned and ready for my 2011 goals to be written.

A set of goals buried away in a desk drawer or in an email folder somewhere doesn’t get you anywhere. Making goals public and visible is one of the most important things you can do to ensure you hold yourself accountable to your goals, and remind yourself what exactly it is you are hoping to accomplish out of this life.

I keep my goals visible on a BIG chalkboard in my kitchen, along with another chalkboard in my dining room. My partner sees my goals and I’m faced with my dreams and ambitions each and every day. This keeps me focused on action. Plus they do double duty as home décor.

2. goals on twitter

I tweet my goals! Any time I come up with a new goal I am working on, I share it with my followers and they help hold me accountable.

3. goals on facebook

Look at the response in under 8 minutes! These are my friends supporting my goal and who will ultimately hold me accountable to reaching it.

I update my Facebook status when I set new goals, again ensuring that my friends help hold me accountable. This also leads to conversation around my goals, helping me flush out the details and create strategic and fun plans to support them.

4. blogging goals

I update my goals a handful of times a year on my personal blog. I like using a list format to feel like I am really making headway, and I cross the goals off through the year as I achieve them. There is a comment function on my blog, and it’s a great space to get support and create conversation around some of the biggest, baddest and scariest goals. I also share my goals on the lululemon.com blog and on our internal company blog. The more people that read my goals means more people that can support me in achieving them in one way or another.

5. goals at work

I have a framed copy of my goals front and centre on my desk at work; framed in a big white Ikea frame. At our office in Vancouver we post our goals in the stairwell. Everyone walking between floors sees our goals, and it’s an incredible way to start conversations and get related with our coworkers.

6. goals as art

I actually frame old copies of my goals and hang them on my wall at home. It’s a neat way to see a progression of my goals over time. It’s humbling to see the goals I set and revised or didn’t achieve, and inspiring to see all the ones I did!

7. writing goals; with a pen

My handwritten “thought bubble” goals I keep on my fridge. Writing goals this way feels more fluid and creative to me!

As the Digital Innovation Manager for lululemon, I rarely use a pen anymore. I tote around two laptops most places I go, and am never more than a centimetre or two from a keyboard. Most of my goals are typed – in one form or another. For me, handwriting my goals feels quite special. I have a handwritten, paper version of my goals tacked to my fridge. There’s something about putting pen to paper that gets the creativity out of me. The format I use when I write my goals by hand also changes. I like to use a brainstorm bubble from time to time. This paints a more vivid picture of my life rather than using a rigid format.

8. email

I use a tool called FutureMe.org! This website allows you to email yourself in the future. Why not try emailing yourself your goals right before their due date? Just last week I got an email from myself (from 5 years ago no less) that asked me if I was “working for myself yet?” The answer is yes (I run a business in my non-lululemon time) and it felt great getting a kick in the bum from my past self!

9. online tools

Goaltender is lululemon’s goal setting site, and another great resource to set goals. 43Things is another personal favourite online resource for me. I use both of these sites regularly to set goals in unique ways. Changing the format keeps goal setting fresh.

10. goals as passwords

I’m pretty sure this “goal setting tip” secures my fate as being the ultimate geek. For all my online passwords, whether it’s email, Facebook, Foursquare or wherever else I am online, I create a unique password that is tied to my goals. For example, if I had a goal to “Attend 30 hot yoga classes in one month” I might set a password like HotYoga30. Think about how many times you enter a password online each day. 10 times? 200? Each and every time you are faced with that login screen, you’ll also be reminded of your goals. This helps ensure your goals are top of mind and creates a space for goal setting 365 days a year.

What are some of the ways you set goals?

you asked...

Can you give runners some tips on practicing safe yoga to avoid knee pain/injuries? Is there something we are all doing wrong to hurt ourselves further? Is there a type of yoga to avoid, or stretches we should focus on? - Amber

a yogi answers

Running typically shortens your muscles rather than lengthens. Over a period of time, this repetitive motion contributes to tight hamstrings, sore backs and feet and often stress on the knees due to misalignment and excessive pounding. Yoga is a wonderful therapy for runners, but I have found that generally runners want to get to the finish line quickly, so be patient and gentle with your yoga practice. It is not a race but a lifelong process.

Regarding tips for yogis who run, I suggest that you try to incorporate yoga postures before and after your run. Start with some basic sun salutations that commonly include lunges, which will help open up the hip flexors, forward folds, which will stretch the hamstrings, and Adho Mukha Svanasana (Downward Dog), which will touch on your hamstrings and calves while lengthening the muscles in your back. If you have really tight hamstrings, you can try stretching your hamstrings while lying on your back by bending one leg and keeping that foot on the floor. Take your other leg up so it is perpendicular to the floor. Interlace your fingers around your hamstring and gently pull your leg in closer to your chest at the same time pressing your leg into your hands. End with stretching out the quadriceps, perhaps in Saddle Pose, a variation on Supta Virasana (Reclined Hero Pose) and which is typically easier on the knees.

Perhaps most importantly, if during any yoga pose you feel any sensation in or around the knees, slowly and mindfully get out of the pose and ask your yoga teacher for a variation. If you ever get to the point of pain, you definitely have gone too far in that pose and need to modify. For example, you will probably want to avoid any half or full lotus postures if you have tight hips or hamstrings. There are countless variations on all yoga poses. Remember to be gentle and never force a stretch. You should feel the stretches in the largest part of the muscle that you are stretching and not where your muscles attach to bone, i.e. around your knees or under your buttocks.

I hope this helps and good luck with your yoga and running!

- Danielle

Frances from the Guest Education Centre and her growing belly!

you asked...

I’ve been practicing yoga for years, and I was wondering what poses are off limits during pregnancy? I know there are some obvious ones, like inversions and anything involving being flat on your stomach. Thanks so much! - Danielle

a yogi answers

Hi Danielle,

First, congratulations and enjoy this exciting time in your life! Since almost all pregnancies are different, not to mention the differences in body types, it is imperative that you explain to your doctor the details of your yoga practice and listen to your doctor’s advice so that you understand your limitations during this special time. This time being pregnant will go by quickly, and it is definitely better to be safe than sorry. I have two children and practiced throughout both pregnancies but my practice changed throughout both pregnancies as I was constantly confronted with different physical issues.

The following are some of the postures that various yogis have recommended be avoided during pregnancy: Parivritta Trikonasana (revolved triangle pose), Parivritta Parsvakonasana (revolved side angle pose), Parivritta Utkatasana (revolved chair pose) and any other twists because of the pressure they may put on the abdominal cavity; all inversions except Adho Mukha Svanasana (downward facing dog); and deep backbends because they might stretch the abdominal wall too much; Navasana (boat pose) because of the stress it causes to your abdominals; intense vinyasa sequences that require you to jump forward or back; and of course any posture in which you are required to lie on your stomach.

You might be able to modify twists by taking open twists or do open-seated twists. You also might be able to do seated hip openers to relieve the pressure in your lower back. Most standing postures were fine for me, but I practiced next to a wall for all of the balancing postures. Finally, I recommend that you consider more restorative types of yoga especially during the first trimester when your body is building a life support system for the baby inside and perhaps devoting a greater portion of your practice to meditation.
Again, congratulations and enjoy!

- Danielle

Running is such a beautiful thing. With each step and each breath, you power yourself to move forward.

Everyone's run form and cadence are very different. We are all moving forward, but in a unique way. Some shuffle, some prance with short or long strides, but it's all for the same reason: to move forward, to stay healthy, to feel free.

Nothing makes me feel better than running. When I run, I feel a sense of peace and freedom. I especially love running during the fall. Fall weather throughout the world varies, but in many parts of the US we have a brisk, crisp air with chilly mornings and slightly warmer afternoons. I love crunching the leaves beneath me as I run during cool fall mornings as the sun is rising.

During this beautiful time of year, layering my run clothing is essential to stay comfortable during my run.

I always start with a base layer. An awesome base layer that I use to keep my core dry and warm is the Run Swiftly Tech. It wicks the moisture away with its mesh venting in just the perfect spots, arm pits, back, and belly. The flexibility in this top is amazing. I can't even tell I'm wearing a top. It has 4-way stretch, which means the shirt moves with you with every step, leap, jump you make. If you tend to sweat a lot, not to worry... this base layer is made with Silverescent with anti-stink properties.

Over my base layer, I either put on a shell, the Run Velocity Jacket if it is wet out OR I love to pull on the Run Trail Tech mesh LS for cold, dry days. The Run Velocity Jacket is waterproof and even its zippers and taped seams keep you super dry. I love the hand warmers and cuffins to keep my fingers warm. To top it off, the super wicking and stretching component keep you smelling good and moving with freedom. The Run Trail Tech Mesh is the layer to use when you are looking for warmth on a cold day. It's incredibly soft and smooth against your skin and feels almost buttery. It has a shawl collar with adjustable height for warming and cooling down which I love to take advantage of. You never know when you'll warm up and need to adjust your collar down. This is by far my favorite long sleeve run top!

To keep my legs nice and warm but not too restrictive, I really like to wear my Run Empower Crops for temperatures under 50 degrees. If the weather looks to be over 50, I always opt for my speed shorts. The Empower Crops can be worn when it is wet out as well. They are made with amazing 4-way stretch power luxtreme. The luxtreme holds your muscles for the "no bounce" effect. Your muscles are supported and you feel strong!

I never applied to work for lululemon. In fact, I was actually going to a job interview at a local restaurant, dressed to impress, when I stopped into my neighborhood store and my world turned on its axis. I had just achieved a big life goal: “I leave the security of suburbia and move into the big bad city before my twentieth birthday.” (Attention please: my goal is SMART. Not sure what I’m talking about? Check out GOALTENDER.) My favorite groove pants apparently did not share my vision of moving into Vancouver’s West End and they got lost in transition. I decided to replace them on the way to my interview. The Robson location was busy as usual, and I casually wandered through the bustling sea of tourists and locals.

Ananda was waiting for me at the pant wall and we became instant friends – she was incredibly helpful and had an infectious personality. I told her that I wished that I could come to work in flip-flops and comfy pants, not the impending pencil skirts and heels.

“You can!” she exclaimed, as she took my hand and boldly escorted me to the front of the store to meet the manager. Hilarious. Only at lululemon. We had an on-the-spot interview, and I was invited to attend a group interview that week.

Fast-forward to the big day:
I was well-versed in my interview responses.
I picked out a nice outfit – and hooray! no heels included.
I planned my bus route and made sure that I had enough time to arrive EARLY.

To my dismay, the good people running the buses that fateful day were behind the eight ball. This, combined with my total lack of knowledge for the city’s streets, successfully made me twenty minutes late for my interview. It was the grossest feeling. I felt like I lost before I even got my chance.The whole interview was a fantastic blur of ingenuity - nothing like I had ever experienced - but I don’t really remember anything except the gut-rot I felt for being late. When it was over, I think I apologized five times to the girls hosting the interview.

“Life is full of setbacks. Success is determined by how you handle setbacks.” The thing about being put in a challenging situation is that it brings out your true colors. I didn’t feel like a confident Chili red; instead I was more like a sedated Sand, but they liked what they saw, and I got the job! My journey has had some interesting ups and downs in the five years I have been with the company, which I look forward to sharing with you. I continue to challenge myself, and continue to realize some really amazing goals along the way. (This includes meeting the man of my dreams - stay tuned for that one.)

If you are considering an opportunity with us – GO FOR IT! If you want to pick my brain and hear more about my time with lululemon, EMAIL me (Attn: Elissa at gec@lululemon.com). I’m happy to be your personal cheerleader. My first advice nugget to all you ladies and gentlemen out there getting ready for an interview? Don’t wear heels.

Come join the team and check out some of the cool jobs we have in the company!

Above: Lindsay keeps cool in a pair of Boogie On Shorts and a Power Y Tank.

Adding heat to certain things introduces an element of fun: popcorn kernels, a relationship, even the yoga room! My first hot yoga class was not what I expected and I felt muscles the next day I didn’t know I had. I avoided hot yoga for a few weeks, but then decided to try another class with a different style. I felt more in tune with my body and its needs, and I now have a newfound love for the heated room.

For those who haven’t tried hot yoga, here are some tips for first timers that want to give it a try.

Do your research

What are some popular hot yoga studios in your community? Ask friends that have been to a hot yoga class and see how they liked it. If you like structure and routine, Bikram may be for you. If you prefer a little more variety each class in poses and intensity, try Moksha. Many studios have a one week unlimited class pass for beginners, so don’t be afraid to ask.

What to bring

A yoga mat, water, towel, and an open mind. If you’re a quick sweat-er, join the club! Start with a regular beach or shower towel beside you, but you might find it beneficial to lay it across your whole mat. Some prefer a yogi-toes towel because they add extra grip to your hands, feet and mat.

What to wear

Comfort is key. I personally love my Cool Racerback Tank as a staple top. For bottoms, I alternate between Boogie On Shorts for a closer fit, and my Rock Out Crops for more coverage on my legs. Both items are moisture wicking and four-way stretch, perfect for a heated class. If you prefer natural fabrics, try lighter weight cottons like pima cotton.

Before class

Avoid heavy meals 2 hours before your class and try not to snack anything too big right before your class. Arrive 15-20 minutes before your first class. If you happen to catch your instructor before the class begins, let him/her know it’s your first time! Find a space either in the middle or the back of the room so you can follow along easily and have a good view of the instructor. Relax ☺

What to expect

You’ll get sweaty and hot quickly so sip water when you need to. More importantly, breathe deeply. The heat will alter your breaths so make sure this is top of mind. And never do anything you don’t feel comfortable doing. Child’s pose and savasana/corpse pose are encouraged when you need a rest.

After class

The heat from hot yoga is meant to detoxify you. Make sure to drink plenty of water after your class. Notice how you feel that evening and the following day before you attend another class.

The greatest thing about hot yoga is that anyone can try it, and anyone can do it. You don’t have to be experienced or flexible, just open to a new experience that could add a little hot fun in your life!

Above, Lori Moretti from Yatra Yoga takes our running gear for a spin. 

Conquer your head games

You've wanted to do a race and excuses are top of mind to rationalize your way out. I've heard: I'm not in shape, I am not competitive, and I don't have money.

Together, we're going conquer the head games, because this is the year you will race. I'm here to give you the inspiration, how-tos and tips to get ready for your first, fifteenth or five-hundredth race.

Find the race for you

Online magazines such as Active.com, Runner's World, Bicycling, and Triathlete are hubs for event listings and training tips.

Check the community board or website at your local lululemon store for training groups and buddies, tips, and run clubs.

Add athletes' blogs to your blog reader and check out their upcoming race schedule (see our blogroll on the right side of this page for a list of athletes' blogs).

If you’re still not sure what you want to do (a 5K vs. a half marathon or a sprint triathlon vs. an international/Olympic distance) go watch one! Not only will you be inspired, you have a chance to network, sign up for upcoming races and talk through your questions with professionals and athletes.

I cheered on local athletes and our ambassador Rachel Challis at the Oceanside Ironman 70.3 with fellow blogger Kirsten and our ambassador Beth Gerdes and realized that if I want, and start training, I can do this race next year!

There are a variety of opps to volunteer at races and race EXPOS as well, both will connect you to people also interested in the sport.

Create a goal

Perhaps your goal is a PR (personal record). Maybe it's to meet new friends in a new town. Just finishing an event is an incredible fete. Some other ideas:

• start small: a 2 mile walk is amazing. We aren't all Ironman triathletes, and that is okay
• align yourself with a charity and create a fundraising goal (Will your company sponsor you? Can you fundraise your way to the registration fee - plus some - through your contacts, friends and family?
• join a relay and make a mini time goal for your leg
• think big: as long as you train, rest, eat and condition your body and mind properly, you can be an Ironman!

Just sign up

No more excuses.

What race did you sign up for? I've started training for the Lighthouse Century Ride in San Luis Obispo County, California.

I'm off to try on the new lululemon bathing suits just delivered to the store!