I read that quote somewhere a few months ago and it has stuck with me. We’re in a society filled with big dreams. The difference between a dream remaining a dream and actually achieving your goals is doing what you can to make it happen.

Ten years ago, my goal was to recover from a long term Achilles injury. Through physiotherapy, stretching, and rest days from physical activity, I’m happy to say that the pain only comes back once in a blue moon.

Five years ago (with injury recover well under way) my dream was to run a 5K race. I, by no means, considered myself a runner at that time. But it was something that looked fun and a challenge that seemed attainable. My mother thought I was crazy and my physiotherapist voiced her caution. But by setting an action plan of listening to my body, gradually increasing run intervals and pacing my training, I ran my first 10K two years ago, injury free!

A few months ago, after running my second race (another 10K), I thought to myself 'wouldn’t it be AMAZING if I could run a half marathon next year?' Again, my mother thought I was crazy and my physiotherapist (who I gladly only see from time to time because she’s now a friend of mine!) advised me to listen to my body.

I'll admit it - 21 kilometres (or 13.1 miles) is more than twice my furthest race so far. Quite daunting, a little scary, but definitely thrilling. What's my action plan this time? I asked my trusted run ambassador Steve, a Canadian triathlete, to help me map it out:

• First and foremost, listen to my body. With a chronic injury, it always comes  we constructed a 16-week training plan leading up to race day
• I made amends with myself that I had to be a little smarter with my nutrition!
• Getting the right gear, especially shoes and garments meant for outdoor running
• Finding resources to prepare myself: run magazines, forums, websites, and fellow colleagues that have run a half marathon before

My half marathon dream is becoming a goal that I’m determined to achieve by 2011. I know it won’t be easy but getting there is half the fun. How have you made your dream an accomplished goal this year?

I just returned from a week-long vacation on the west coast. Relaxing? Of course. Interesting? Always. Hot? Definitely! How convenient that I was escaping the rarity of rain in Toronto to be greeted by record-breaking heat in Vancouver and Seattle.

While I had no problem leaving my email and work behind, I found it difficult to keep up my usual fitness regimen on the road. By the end of the week, my total number of workouts equaled zero and I was tallying one meal per waking hour. The only sweat I was breaking was from the spicy French food I had for dinner in Seattle.

After being back home for a few days, I quickly fell back into my routine of yoga, spin & weights. I had no problems getting into the groove and my body actually felt stronger than ever. Could I attribute my newfound strength to my vacation?

I gloated to my boyfriend about my new insight, on how basking in the hot Vancouver sun built my muscle strength, just as well as any hour long spin class. He laughed. “Are you kidding me? We were sweating once a day. At least!”

How did I manage to break a sweat every day of my vacation without once hitting the gym or getting to my yoga mat? I ran after cabs, walked up miles of steep hills, danced like a maniac at a wedding, and even managed to fit in a quick stretch while waiting to cross the border. I guess you can find a decent workout anywhere in the world without even realizing it!

With summer at its end, plenty of last minute vacations are to be had. How do you manage to “sweat once a day” during your time off?

My first Global Mala experience was in September 2007. I had been practicing yoga for just under a year and a friend invited me to a nearby studio to do 108 sun salutations in celebration of peace. One hundred and eight! I had just learned to do one sun salutation without breaking a sweat!

With each other’s support, we grabbed our mats and packed ourselves into the beautiful studio for two hours, one sun salutation after another. The energy in the room was incredible. Just under 60 people in a room meant for 40, we were moving and breathing in harmony with each other. Our four fearless yogi leaders brought their own special piece of inspiration to our practice that day, sharing what gave them peace in their lives and how we could share peace with those around us. As we finished, the final leader explained the significance of this yoga ritual.

Based around sacred tradition, a popular form of Mala is through 108 sun salutations, also known as the dynamic asana sequence Surya Namaskar. The importance of saluting the sun is to pay respects to its power in the universe as a source of energy and life. The number 108 is significant in many cultures including the number of beads in the mala (meditation prayer beads), as well as the diameter of the sun being 108 times the diameter of the earth! In deeper understanding of yoga, we learn that chakras are intersections of energy lines – there are said to be a total of 108 energy lines converging to form the heart chakra. There are even 108 holy temples of Vishnu! With my limited experience in yoga at that point in time, the history learned that day inspired me to continue participating in this movement.

The simple vision of Global Mala is to collectively cause a positive shift in global consciousness through bringing more peace in the world. Through several yoga practices around the world, thousands of people will participate in their local Global Mala on Sunday, September 20, 2009 of this year. Interested in taking part? Visit www.globalmala.org to see what is taking place in your city!

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!

Every morning, I went to the gym and some tops would wink at me as they passed me in the cardio room. Nothing serious, just some eye candy. I tried to meet some tops in the fitting rooms, but they were either too much drama or offered too little support. I almost gave up the search until one day my friend introduced me to her friend, lululemon. She suggested I give it a chance at the downtown store, no strings attached. Just take a look.

The lighting was good and the music pumping. I saw from across the room a stunning tank on the back wall. Sure it looked nice on the hanger, but would it pass my three tests? I took the tank to the back for some one on one time. Would I be able to fit into it? Move in it? Sweat in it? A woman knows within the first thirty seconds of meeting a top if she’s going to go home with it or not that night.

The Power Y Tank was its name and it passed the first test – it fit great! I danced around awkwardly in my fitting room and I could move in it – check! Two for two, but I was still weary in committing to the brand. Was it truly moisture wicking, four-way stretch, and flat seamed?

I gave the Power Y a chance and brought it home. I wore it to the gym, and it got better each time. No chaffing, no bunching, no crazy sweat patches, and I’m a crazy sweat-er! Wash after wash, it still met or exceeded my expectations. I tried rockclimbing, yoga, and spinning – check! Coffee dates, groceries, even the movies – still worked! We even double dated a few times: under a sweater with pants, over a bra with shorts – the Power Y kept its cool.

I could tell the designers took their time to create this cut and I could see the amount of thought put into the fabric composition. I knew there was something different about this garment – it was here to stay.

Flash forward to 2009, and I have more Power Y tanks than boyfriends (thank God!). Like any good relationship, ours has matured and changed, but its core focus remained the same – moderate support, built-in bra, great neckline, and longer in the torso. My six-year relationship with this style has only gotten better and I can’t wait to see where we go next.

Below: Elim fit, err, colour tests the newest Power Ys to arrive in our store.

I wasn’t sure what they were looking for, but I was hoping I had impressed them. Even with limited knowledge of the company at that point, I knew that it was a phenomenal environment that I wanted to be a part of.

Then one of them asked “What are you most proud of in your life?”. I had never been asked that question before in my life.

Being generally modest about myself, I tend not to share much about accomplishments or successes. How can you be honest and proud with a complete stranger in an interview without sounding either like an arrogant piece of work or a sappy little girl? On the flip side, what if someone judged me on what I was proud of?

I racked my brain, secretly sweating on the inside. Then a calm came over me and I stopped. Why was I freaking out about what someone else was going to think about me? (putting aside that I was in an interview). So I shared about the first thing that came to mind that I truly was proud of – my relationship with my mother and how it changed over the years.

I vaguely remember their response after I shared, because I was blown away that I had never asked myself that same question. Achievement and goal setting had always been a part of my early education. Being honest with what I truly wanted out of life – and being proud of it! – was a little foreign. As I learned to follow what my heart wanted out of life, I realized that what attracted me to this work environment is the acceptance of following your dreams, no matter what they are.

Be honest. Be proud. Stand tall, and be yourself.

For many of us, we keep the cups in. For others, we can’t wait to take them out! But then what do you do? In the spirit of fun and sustainability, what other creative ways can we use these cups? Here are a few suggestions from my colleagues and I to lighten up your midday coffee break:

1. Candy dishes.

2. Extra “oomph” in the gluteus maximus.

3. Earmuffs: for those of us that live where it’s really chilly!

4. Princess Leia costume at ComiCon.

5. Lend it to your male counterparts to protect those family jewels (be SURE to double up on those)

What do you use your removable bra cups for?

Through a friendly email chain, I took my umpteenth online personality quiz last week (admit it, you've taken one too). One question that often pops up is "Would you rather try new things, or stick to what you know works well?"

For years, I've usually checked the box "try new things". I love the exciting rush of new discoveries – like a little kid discovering One Eyed Willy's treasure. My recent "new things" include new foods (eggplant), a new band (elbow), even a new way of breathing (with the belly, a triathlete recommends).

And although I enjoy trying new things, I'm not the greatest at trying things that scare me. Take my work out regime for example – I like stability in a tried and true workout. When I want to sweat, I'll go for a run. I've done my fair share of Ashtanga and spin classes. I was trained in ballet and gymnastics. Everything is regimented and with specific direction.

Enter the new wave of enjoyable cardio, where the music is pumping and the energy is contagious. Where the guidelines are subtle and the effort is freelance. What? No set instructions with what my limbs are to do? To do something beyond the popular planes my body is used to? Something, as my friends would say, spicy? That scared me.

But with a little friendly encouragement, I am proud to say I tried a hip hop class two months ago, Zumba® last month, and yesterday, Socacize®!

My hips don't lie. While my first step was timid, by the end of third song I was laughing and uncontrollably jiving. Never in a hundred years would I have imagined myself having so much fun in a simple 60-minute dance workout. I'm sure I looked like a fool, but I felt like a million bucks.

So I ask myself again, "Would I rather try new things, or stick to what I know works well?"” I guess I can never know what works well if I'm not willing to try something new.

What have you done to scare yourself lately?

Above: Our lululemon race volunteers and cheer squad keep the energy high!

Usually on race day, I'd get up early to eat a small breakfast, get dressed, and get stretched for the kilometres ahead. Yesterday, I woke up earlier than usual on race day, but with none of the same concerns that I would normally have as a runner. That's because yesterday I wasn't a spectator or a runner, but I was at a race for the first time as a volunteer.

Coffee in hand, I was excited to be part of the first ever Toronto Women's Half Marathon and 5K race, a highly anticipated event by runners of all levels. The organizers, volunteers and partners setting up generated a buzz like no other – it was like being backstage at your favourite concert!

Bag check was where I was at, securing participants' backpacks and jackets while they were on their run. With an ample supply of caffeine, we were hands down some of the most hyper bag checkers you'd ever meet. Our station wasn't as exciting as the post race chocolate station, but it was a great opportunity for me to support where needed and meet some incredible women.

A good handful of the 1,300 women that ran were first time half marathon runners. Ranging from age 18 to 75, it was inspiring to hear some of their journeys that had led them to this event. Many of the runners were drawn to this specific race solely because it was a supportive and friendly environment to be active with other women. I had never seen so many strangers congratulate and selflessly share running tips with each other.

The most inspiring moment? A young mother of two shaking my hand after I handed her bag back to her. It was her first half marathon since the birth of her second child, and she was grinning ear to ear. "See you next year! Thanks for your time and help!" she said as her kids dragged her away. All I had done was given her bag back, but for her, she was able to run and didn’t have to think about being responsible for anything but herself for two hours.

Seeing how all the little details mean so much to the big picture of a race was a phenomenal experience. The volunteering side was just as rewarding and fun as running the race. The next time you catch the running buzz, try supporting another runner through her journey by helping out at your community’s next race.

Above: Susie and Robyn are personal trainers at Elite Fitness for Women!

The greatest part of my job is connecting with different athletes in my community. With a range of gym-goers, yogis, runners and sports fanatics, a wealth of knowledge and enthusiasm is waiting to be discovered.

Many active people decide to take their passion for fitness and sport to the next level by making it their profession. Personal trainers, fitness class leaders and yoga instructors are just a few that come to mind. Besides being an expert in their chosen industry, these individuals are keen in finding the perfect garment to play hard and sweat hard in.

As a community leader, I love listening to what instructors in my store as well as at the studios have to say:

"I wish you carried those crops all year around – they're great for outdoor and indoor training with my clients."

"This pocket would be better for running if it was lower on the jacket."

"I love the higher neck on this top when I teach spin! Does it come in more colours?"

We know it's not always a lovefest with our garments. We also know that we can’t get better without our athletes' positive and constructive feedback. Our research and development team members help us everyday in creating components for people to live a longer, healthier and more fun life.

Besides helping bring design feedback to life, our R&D team partnerships allow for instructors to broaden their health and fitness community through in store classes and demonstrations.

You might see them teaching at your nearest lululemon's Sunday morning yoga class. You might see them sweating hard while they lead you into the 59th minute of your hardcore spin class. You may even see them looking back at you in the mirror everyday! If you're interested in becoming part of our R&D team, visit your local store or click here for more information.

Above: The Yorkdale lululemon team is ready to race!

I ran my first race of the season earlier this month with ten of my most energetic lululemon colleagues. The first of many group adventures this summer, we were pumped to run as a team.

We met in the early sunshine at our friendly sister lululemon location for a quick morning stretch with one of our community's personal trainers, Lina DiFelice. The store manager pumped up the tunes and runners started trickling in to see what the music was for. They spotted yoga mats, Silverescent shirts, water coolers, and orange slices. Ahhh food. And a clean public washroom! There couldn't be a prettier sight before a race.

Seeing a few familiar faces through the store's window calmed the butterflies in my stomach. A few people from university, some from the gym, even one of my friend's parents! But none were more comforting than the faces of my teammates. Some of us were running for personal bests, some of us were running for fun, and a few of us were walking to support the cause.

The race began shortly after the stretch was completed. With earphones on and little nervous smiles to each other, we were off. As my team dispersed through the crowd, we knew that we'd meet each other at the "bananas and bagels" station.

I'm not going to lie - I stopped a few times during the race.

Led Zeppelin’s "Whole Lotta Love" and two of my teammates hot on my heels was all the motivation I needed to sprint to the end.

1 hour 2 minutes 6 seconds - personal best!

Shaky legs and all, we found each other with big hugs and medals around our necks. It doesn't get better than this: a sunny day in your hometown, 12,000+ people, and laughter and smiles all around. We did it!

Congratulations team lululemon chicken second serving! Can't wait for the next challenge!

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.

When I get excited about something, I walk a little faster, smile a little wider and sometimes eat a little less - hard to believe, I know, but you'll soon find out. I triple checked the time on my alarm this morning.

6:21 a.m.

Let's face it - not too many of us are naturally morning people. I'm a nighthawk but have grown to love my early morning rituals. Coffee in my mug, ideal temperature showers, and uninterrupted wi-fi, are at the top of my a.m. list.

Another item on the list that's got me excited lately? The sun. The incoming warm front. Beach volleyball, a pick up ultimate game, and sunrise yoga. The potential of being active outside again. I've got all I wanted out of hibernation season and I can’t wait to get out there. Even if it's just walking to my bus stop.

One of my favourite sightings as I wait for my streetcar is a pair of women speeding down the main street every morning. One always in her blue running jacket, the other always in black. I can tell they are experienced runners by their form and lack of strain in their faces. In a mere five seconds, they're out of sight. As quick as their presence was in my intersection, I always look for a glimpse of them in the morning. It's comforting.

Why? I think I secretly want to be them. Either one of them, I wouldn't mind. Their dedication so early in the morning - every morning - is remarkable. Through snow, sleet and rain I’ve seen these women run by. They're not the only dedicated runners I see in my neighbourhood, there are a good number of them. But these two are the only pair I see, enjoying each other's company as they maneuver the streets.

I am by no means what one would call a "runner", but completing my first 10K race last summer has given me hope that I could be one. Always dubbed the yogi and gymnast amongst my staff at lululemon, running was a real physical and mental challenge that I loved overcoming. I couldn’t have done it without the support of my running colleagues – I probably wouldn't have even signed up if it wasn't for them. But setting that goal (and achieving it!) together really showed what we were made of. All of us finished, and all of us are still running in some shape or form.

Perhaps my newfound morning inspiration this year is leading way to add onto my morning ritual. Half marathon anyone?

There's a unique physical balance that is different for every individual. Some bodies may be able to run 7 times a week. Some, like mine, cannot. Listening to your body is probably the most important part of any athletic training regimen, one that I tend to forget with my "go hard or go home" attitude.

About a month ago, I made a "to do" list in preparation for my first half marathon. A runner I may not be yet, but a list maker I am. Here's a snapshot of my list:

• get new runners!
• run 5 times a week
• weight train, yoga and spinning once a week each
• eat 6 times a day to fuel for activity
• tune up at the city's 10K, that's only 3 weeks away

Two weeks later, I'm down and out (this would be the trouble part I mentioned above). My knee was wobbly, my achilles was throbbing, and my rotator cuff was just plain uncomfortable. Looking back at my original list, I think I brought "gung-ho" to a new level. I should have known better than to dive right into it. As a child, I was full of semi-functional body parts, evidence of a small athlete with big dreams. When I set a goal, I get excited, and that voice of reason gets … unreasonable.

Stretching behind the pant table at work earlier this week, a friendly woman asked me what was wrong. "My whole right side!" I replied half jokingly. We started chatting about running and not before long she was revealing her own athletic goals and recovery secrets. She was tall, strong and training for a triathlon this summer.

Her best piece of advice for me? "Why aren't you listening to your knee? You know, it's great if you run your half marathon this year. But it won't mean much if you can't run with your kids in ten years. Listen to your body."

Most runners schedule a day of rest and almost all athletes believe in down time. Studies have shown that it's when you are not running that the muscle rebuilds itself and gets stronger. If the muscle doesn't receive enough recovery time, continuous training will break it down more than build it up. As much as I am dedicated to my running goal, I am just as committed to my newfound running mantra of "run hard, rest harder".

So what am I doing on my day off? Listening to my body and actually taking a day off!

Above: Mark (a Business Analyst at the SSC in Vancouver) is working up a sweat in our Pipes SL top and Run: Response Shorts.