yoga and our digital world

After three days of wild and wonderful asana at the Yoga Journal Conference in San Francisco, I attended a panel called Digital Distractions and Your Practice, where a diverse group of yogis came together to talk about their digital habits. While we were waiting to begin, I shared a photo on Instagram but then sat with my phone in hand for the next hour, fighting the urge several times to slide it open and peek into my digital world.

The day before, a phone began ringing during Elena Brower’s class on Finding Grace. Its owner jumped up and immediately began apologizing but Elena responded calmly: “It’s okay. It’s okay. It’s part of the world now.” And just that morning at Janet Stone’s class, we stretched our fingers (along with everything else) in what she jokingly named Textasana.

Clearly, technology is becoming a part of yoga, whether or not you agree that it should be.

tips from the experts on managing your digital life

Be mindful of your breathing as you open your inbox and practice deep breathing. Email apnea occurs when your breath shortens before you open your inbox.  – Scott Rosenberg, Grist.org Executive Editor

Don’t use your iPhone as your alarm. If you use your iPhone, you immediately go from sleeping to your digital stream of information with no time in between to wake up in the “real world.” –  Congressman Tim Ryan

Meditation > Facebook. The feeling of gratification you get through interactions on a Facebook update could also be achieved through meditation. – Kaitlin Quistgaard, Editor-in-Chief of Yoga Journal and panel moderator

Do one minute of yoga and one minute of mindfulness a day. Why? Because everyone has 60 seconds (and you will likely do more than this naturally). – Gopi Kallayil, Google

All of the panel experts agreed that digital distractions can take you out of your physical body but that embracing technology doesn’t mean it has to rule your life or that you are any less yogic for doing so. In fact, as Gopi pointed out, the very meaning of yoga is “to join”. Twitter, Facebook and Instagram (etc) are all ways of connecting with others and extending our worlds out from beyond our screens. The key is to do it mindfully and to be present in your “real” world too.

A great example of technology enabling connection came from panelist Sally Kempton. She holds meditation teleconferences where people dial in from all over the country, just to hold the same space over the phone line together, in silence.

Not checking my phone forced me to be present that day and at the end of the hour I didn’t feel as if I needed to hide it – after all, I had the world-changing possibility of connection with anyone in the world in my hand! That sounds pretty tweetable to me.

Where do you draw the line between your practice and the digital world?

We’d be lying if we said there was no correlation between deep dish pizzas and the geographical location of the first ever US warehouse sale – or as Oprah would say “the 2012 lululemon waaaaarehouse saaaaaaaaaaale!” Read on for dates, times, locations and all that jazz.

lululemon chicago 2012

dates
January 27-29, 2012

hours of operation
Friday (Jan 27) 9am – 9pm
Saturday (Jan 28) 9am – 9pm
Sunday (Jan 29) 9am – 9pm

location
Donald E. Stephens Convention Center
5555 N. River Road,
Rosemont, IL
60018

For more details, check out our facebook page or follow us on twitter @lululemonwhus for in the moment updates!

what to expect

what’s in the boxes?
Let’s just say if we were to lay all the product out side by side it would be as long as the Sears Tower is high. Okay, that might be a bit of a stretch but in all seriousness we’ve got tons of luon for both women and men.

good things come to those who wait
Yes, expect lines but good things come to those who wait. Our lines will be indoors (take that, Chitown winter!) and will have ample entertainment (think music and demos).

check, please!
Before hopping in the line, you’ll meet our bag-check team. It is mandatory to check all coats and bags – think, two hands to shop with. All your essentials will go into an individual clear plastic bag. An outfit with a pocket (or two) will be your best warehouse sale companion. Just enough room for your crucial belongs (e.g. cell phone, cash or cards, I.D.) and totally hands free.

the essentials
Did you get that? Cash, debit or credit cards, and I.D.
*giftcards will not be accepted at the warehouse sale

navigating the sea of luon
All products will be organized by size with sections for men, women and accessories. There will be layouts and maps around so no one gets lost, as well as plenty of educators to answer any questions that may come up.

try it on for size
There will be separate communal change rooms for both men and women. Wear easy slip-off clothes if you’re planning to try things on for size.

Chitown, are you ready to throw your diamonds in the sky and get yoga high? 

Ottawa has a lot to brag about: it’s our nation’s capital, the birthplace of the iconic BeaverTails pastry and home of the 2012 lululemon warehouse sale for Canada. Here are all the details so you can keep calm and luon!

lululemon warehouse sale 2012

dates
January 20-22, 2012

hours of operation
Friday (Jan 20) 9am – 9pm
Saturday (Jan 21) 9am – 9pm
Sunday (Jan 22) 9am – 9pm

location
CE Centre
4899 Uplands Drive
Ottawa, ON
K1V 2N6

For more details, check out our facebook page or follow us on twitter for in the moment updates!

what to expect

what’s in the boxes?
The CE Centre has been outfitted with an abundance of luon. There’s stuff for men, women and the girls in your life who live to dance and twirl.

good things come to those who wait
Yes, there will be lines but this ain’t our first Ottawa winter. We’ve done our best to ensure that Mother Nature won’t come between you and your luon. Line-ups will be housed inside the venue with endless distractions like music, demos and competitions.

check, please!
Before hopping in the line, you’ll meet our bag-check team. It is mandatory to check all coats and bags – think, two hands to shop with. All your essentials will go into an individual clear plastic bag. An outfit with a pocket (or two) will be your best warehouse sale companion. Just enough room for your crucial belongs (e.g. cell phone, cash or cards, I.D.) and totally hands free.

the essentials
Did you get that? Cash, debit or credit cards, and I.D.
*giftcards will not be accepted at the warehouse sale

navigating the sea of luon
All products will be organized by size with sections for men, women and ivivva. There will be layouts and maps around so no one gets lost as well as plenty of educators to answer any questions that may come up.

try it on for size
There will be separate communal change rooms for both men and women. Wear easy slip-off clothes if you’re planning to try things on for size.

Pause and reflect, go and collect. Our team is hard at work to make this event a fun one. Ever been to a warehouse sale? Share your tried and true tips and tricks, below!

Certified Personal Trainer Specialist and Robson Street run ambassador, Julie Bertrand, has more than a few races under her belt – to say the least. We asked her how she sets powerful run goals beyond “I run a half-marathon” and how she stays on track to achieve them.

my 2012 run goals

• I run both the Boston and NYC marathons in 2012
• I run a marathon under 3:35, re-qualifying for Boston 2013

setting your run goals

If you set goals you are more likely to achieve the things you want. Choose the race you want to run (huh, what’s a SeaWheeze™?) and the date you’ll be crushing the goal (like, August 11 2012 for example). Already run a half-marathon? Kudos. To challenge yourself incorporate time goals, races you want to qualify for or increase the number of races you want to run each year.

tips to run your best in 2012

set a plan
Each week, plan your workouts in advance. Create a training plan to help you stay on track with your goals and ensure that you progress at the right pace. A typical marathon training program will last 16-20 weeks, whereas a half-marathon training plan can last anywhere from 12-16 weeks. Your long runs should increase by 10-15% each week in order to avoid running too much too soon. Many runners start off too quickly and end up injured because they get excited about the final goal and skip this critically important step.

join a run club
Running in a group helps hold you accountable for your training, keeps you motivated and is also a great way to meet other runners in your community. If you’re from Vancouver, run with me at the Robson Street Store run club, otherwise ask a store in your community for their local run club information.

cross-train
Incorporate at least one cross-training day per week where you do not allow yourself to run. Try strength training, yoga, Pilates or spinning. This will encourage your body to use other muscles that are not being recruited while running and, in turn, make you a stronger, more well-rounded runner. Cross-training is also one of the best ways to help prevent injuries.

change it up
In addition to your easy runs and progressively longer distance runs, incorporate hill training, speed work and Fartlek into your training

• hill training
  Hill training will build power, strength and endurance that will help sustain longer bouts of running. Try this: find a hill that is about 350m (about 1/4 mile) long with a progressive incline. Start by doing a 10-15 minute warm up, then repeating this hill three times before cooling down. Progress gradually to six or seven repeats by the end of your training.
• speed workouts/interval training
  This style of training helps develop a faster stride turnover, which will improve your overall running speed. Speed workouts help train your anaerobic threshold (that time where you start being out of breath) so that you are able to sustain harder (faster) running for longer periods of time. These should be short in distance (max one mile) and performed at high intensity.
•  fartlek
  Ever heard of Fartlek? Swedish for “speed play”, Fartlek is another way to change up your training plan. A bit more on the comfortable side of effort than speed workouts, Fartlek workouts typically last about 45 minutes in length and incorporate a mix of faster-than-usual running for a set time (can be one minute or five minutes) with a rest period. Repeat intervals of this workout to help improve your running speed and endurance!

Any run goals you’re working toward this year? –  Oh, did we mention we’re hosting the first annual SeaWheeze™ Half Marathon? Cheers to a new year, new goals and new races.

Either the holiday bug has bitten us or someone has spiked our apple cider. From peppermint lattes to festive (and questionable) Christmas sweaters, our spirits are shining brighter than Rudolph’s nose on even the foggiest of nights. Balancing celebrations with an active lifestyle can sometimes be a challenge. Before we slip into our sparkly party attire, we’re going to be repping Santa hats (and other holiday accessories) at some of the most festive fun-runs this year

balancing fun and run

Holiday fun-runs are a great way to get out into the community, be merry and hold ourselves accountable to sweating it out. These events are a simple 5K run and make for a great catch-up sweat date with a friend. Spread cheer, bring joy to the world (and your local community) and get excited for costume prizes.

holiday runs on our radar

Source: Santa Shuffle Vancouver 2010

santa shuffle
We missed the santa shuffle one this year – bah humbug! but we’re keen on keeping its spirit lifted. This annual run happens in cities all across Canada and consists of a 5K fun run and a 1K “Elf Walk”.

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Source: Arthritis Foundation

jingle bell run
Jingle bells, jingle bells, jingle all the way… literally. On top of coordinating holiday themed costumes, each participant in the jingle bell run ties bells to their laces making the 5K race a carol of its own. The Arthritis Foundation hosts this event annually in cities all across the USA from November 5^th until December 31^st.

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Source: Toronto Santa Speedo Run

santa speedo run
Toronto and Boston take dashing through the snow to a whole other level. December 10^th marks this year’s annual runs that are equal parts fun to participate in and to watch. Hundreds of runners take to the city streets in just their favourite festive speedo, Santa hat and beard to boot. Now, we’re big fans of chafe-resistance so in the absence of fabric, might we suggest Bodyglide?

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Between office parties and cookie exchanges, any other holiday fun-runs you’re planning to hit up?

With the holiday season upon us we’re busy making ‘snowgis’ and popping up shops in Canadian cities that have been craving some lululemon love. Our pop up shops have visions of Scuba Hoodies, Wunder Unders and complimentary yoga classes dancing in their heads.

holiday pop up shops 2011

Lethbridge, AB
Park Place Mall
Unit P07
501 1st Avenue South
website | facebook

Regina, SK
2102-11th Avenue
Unit 102C
website | facebook

Thunder Bay, ON
297 Park Avenue
website | facebook

Waterloo, ON
75 King Street South
Unit 27
website | facebook

St. John’s, NL
177-179 Duckworth Street
website | facebook

…So spring to your car and email your friends, its time in this city will soon come to an end. Don’t stay in Savasana, come on be a mover, these shops will go faster than snow in Vancouver.

November is upon us and, for our fellow Vancouverites, so is the rainy season. We’re always looking to find weekend activities that are fun, active and, most importantly, sheltered. This weekend we’re taking our plans indoors to explore

First things first, let’s clear the air and declare that the conference is not just for die-hard yogis. The show is jammed packed with workshops, classes, products and info for healthy living, making it a great resource for yogis, yes, but also for those who are just into leading healthy active lives.

the yoga show

The show floor is full of the latest and greatest health and wellness products, classes and assessments. Admission goes for $15 at the door or you can grab a complimentary pass from your local Vancouver lululemon store. Once you’re in, you have access to 32 yoga classes of varying styles and levels, countless cool products like the Asana Chair or the Three Minute Egg and food and beverage vendors serving up samples of the latest in healthy eating. If you’re looking to reset some of your goals, we’re hosting a free goal setting workshop Saturday night from 7:30-8:30.

the yoga conference

Want to expand and inspire your practice? The conference offers tons of additional workshops, classes and seminars (ranging from $40 – $198) and taught by world-renowned instructors like Seane Corn, Leslie Kaminoff and Jason Crandell (just to name a few). The workshops vary from an all day class on Thai Yoga Massage, to the fun and challenging practice of partner yoga. Registration forms and schedules for these workshops can be found online.

the quick list need-to-knows:

• november 4-6, 2011
• the Vancouver Exhibition and Convention Centre
• get your complimentary admission from any of these lululemon stores: Kitsilano, Robson, Park Royal, Oakridge and The Lab
• everything you need to know: The Conference Guide
• bring cash for cool stuff
• bring your favourite yoga essentials like a mat, towel, block and water
• pack a lunch (there aren’t really any food vendors to grab a full meal so it’s best to bring your own)

Any cool weekend events happening in your neck of the woods?

want more?

• more info on the Vancouver Yoga Conference and Show
• the light weight (un) mat: the perfect conference mat companion
• alexis explores wanderlust

New Zealanders are euphoric at the moment and it’s not just because they finally have three lululemon showrooms. New Zealand’s All Blacks won Rugby’s World Cup on home soil for the second time in the tournament’s history and, between games, Rugby fans from around the world have been enjoying NZ’s stunning culture and scenery. Danna and the rest of the lululemon Queenstown team share some of the treats they’ve discovered in New Zealand’s adventure capital.

adventure and adrenalin

nzone skydive

If you like to do one thing a day that scares you, do it with Nzone Skydive. Queenstown is renowned for its beautiful scenery and there’s no better way to enjoy the sight of Lake Wakatipu and New Zealand’s Southern Alps than jumping from a plane. No wonder people get addicted to it. A note of caution: if at first you don’t succeed…skydiving’s probably not for you.

skyline gondola

The trip up to the top of the Skyline Gondola is a gateway-drug to Queentown’s adrenalin-filled world of adventure. At the top you can choose from the legendary bungy jump, swing, luge, paragliding and the kiwi haka show; you can easily make a good day of it. To top off all the fun, there is a great restaurant and cafe to keep you well hydrated and fed. While you’re grabbing your snack and a breather, it’s a great time to take in the panoramic views of Queenstown Bay and the surrounding mountains.

high country horses

One of the amazing facets of New Zealand is that cosmopolitan cities, like Queenstown, are right on the doorstep of Mother Nature. A trek with High Country Horses is a great adventure for a Sunday afternoon. Your guide takes you for a trip on your horse through the rivers and countryside of Glenorchy. The views are outstanding and it’s a great way to relax and escape from all the hustle and bustle.

food and drink

vudu café

This is a fantastic café that is always busy with hungry locals.  Vudu offers deliciously fresh juices and a friendly atmosphere. We often duck in for a quick lunch or to grab a coffee. It’s the perfect spot whether we’re having a meeting or catching up with a friend. We love all their food  but we’re especially addicted to their famous tuna melt.

johnny barrs

Johnny Barrs is the best (and only) place in town that serves dairy free smoothies. We’re are huge fans of their delicious, healthy menu and amazing staff! We also just love popping in to pay our friend Cindy, a visit.

culture and history

t.s.s earnslaw

The T.S.S. Earnslaw is a living piece of Queenstown history. Launched in 1912, the iconic steamship is believed to be the only coal-fired passenger-carrying vessel still operating in the southern hemisphere. The Earnslaw makes several trips daily across Lake Wakatipu in the summer months, which are a perfectly peaceful way to experience Queenstown’s magnificent alpine scenery.

yoga and you

qt yoga

As summer springs to life in New Zealand (during the North American winter) QT Yoga‘s Kristen De Haan offers half an hour of Laughter yoga in the Park at the Queenstown Gardens on Saturday mornings. It’s the perfect excuse for outdoor yoga and it guarantees a good laugh.

yoga nadi

Bending our schedules to fit in our yoga practice often seems harder than bending on our yoga mats. The lunchtime yoga with Sandi or Greg at Yoga Nadi can be a real sanity saver.

If you’ve been to Queenstown we’d love to hear about your adventures. If you haven’t been to NZ, now’s probably a good time with all those planes heading back empty after dropping Rugby fans home.

Turns out, a good spin studio is as important to you as it is to us! We asked for your favourite local hot-spots and we heard you loud and clear. Can’t find a gem in your home town? Looking for a sweet ride on your next vacay? Take one of these guest-suggested studios for a spin.

canada

british columbia

• Cadence Vancouver

ontario

• Buddha Rider Collingwood
• Quad Spin Toronto, Oakville
• Spinaflex Burlington
• CYKL Toronto
• Get Spun Toronto
• Total Balance Oakville

united states

california

• Spinlates Los Angeles
• Revolution Fitness Santa Monica, Venice
• Kinetic Cycling Los Angeles
• Studio Sweat San Diego
• YAS Venice
• Pedal Spin Studio Los Angeles

colorado

• Qi Denver

connecticut

• JoyRide Cycling Studio Westport

florida

• M Cycle Gym Miami
• Soho Cycling Tampa
• Flywheel Sports Palm Beach

illinois

• Fit Girl Studio Evanston
• Flywheel Sports Chicago

indiana

• Urban Cycle Studio Bloomington

massachusetts

• YogaSakti Salem

minnesota

• 501 Sp1n Minneapolis
• The Firm Minneapolis

missouri

• St. Louis Spinning St. Louis

new mexico

• BodyLanguage Albuquerque

new york

• B East Fitness Studio Amagansett
• Cycle Craze Geneseo
• Flywheel Sports New York City, Hamptons
• Equinox New York City
• Soul Cycle New York City, Scarsdale, Hamptons
  

ohio

• Psycle Therapy Westlake

pennsylvania

• Psycle Warrendale
• Focus Fitness Philadelphia

texas

• Flywheel Fitness Austin

Did we miss your favourite spin studio? Share it below to help us grow this list!

They say things don’t always translate well into English and in our opinion ‘Gran Fondo’ is one of those things. The Italian phrase loosely translates to “big race” but we can’t help but think that “big” doesn’t quite do the enormity of the challenge any justice.

gearing down after the gran fondo whistler

This past weekend marked the 2^nd annual RBC GranFondo Whistler Race. Cyclists took to their bikes and rode from downtown Vancouver to Whistler Village. We caught up with three lululemon employees to see what they had to say about the 120km uphill ride.

jaci – director of people resources

how would you rate yourself – training wheels or tour de france?
Queen of the mountains! I love to bike and have been cycling for eight years.

what other activity best complimented your training?
I run a few times a week, teach two spin classes a week and practice yoga one or two times per week.  Between all that, I love to get up the Grouse Grind or do some laps in the pool when I can.

what was your ultimate goal?
I wanted to beat all of the lululemon ‘dudes’ that were also riding – goal achieved!

what’s your go to fuel for long distance?
During the Fondo I had a protein/energy bar, a pack of organic sport chews, and ate half of a banana.

120km of you, your bike and the road – what were you thinking?
It’s funny, a lot of people asked how I enjoyed the scenery on the Sea to Sky highway. To be honest, all I saw during my four hour race were bums and pavement!  I was mostly thinking about how many more kilometers were left to ride and how many more hills I had to climb.

we have to ask, what do you do when you have to, you know, go?
In a race, I just hold it! But there are usually stations along the way to do your business.

shirley- ecommerce project specialist

how would you rate yourself – training wheels or tour de france?
I’m a first time rider. I bought my road bike just over 6 weeks ago.

how did you train for the gran fondo?
Every Thursday, my training group did a ride that was about 55km with small hills along the way for practice. I also used spin and yoga to cross-train and found that rather helpful. The longest ride I did pre-race was 70km.

what was your ultimate goal?
To survive my first Gran Fondo and enjoy the scenic ride to that finish line in Whistler.

120km of you, your bike and the road. what were you thinking?
Did I wear enough sunscreen to avoid a wicked bike kit tan line?

when the going gets tough…
Take a deep breath, keep your pedals moving and tell yourself out loud “YES YOU CAN!” I must’ve said it 20 times.

hindsight is a beautiful thing. any words of wisdom for future riders?
I’m in good shape so I was able to complete the race but I’d recommend starting training earlier than I did. Also, buy all your supplies (tubes, gels, energy snacks, etc.) days before the event or your favourite retailer may be sold out.

ben – community groove trainer

how would you rate yourself – training wheels or tour de france?
Coworkers have been teasing me about my shaved legs and spandex for awhile now. I ride as much as possible and this was my second time doing the Gran Fondo.

What was your ultimate goal?
I wanted to ride faster than last year and to have a blast in the process.

What other activities complimented your training?
Yoga – I aimed to get in one power class per week.   For your training to take effect, you need to focus on rest / recovery.  Yoga helped by providing “active recovery” and alleviated the tightness in my legs and back.

when the going gets tough…
Remember you’re not alone.  I ended up riding in a group of 12 random strangers who quickly bonded together. The collectiveness got me through the tough parts of the ride.

is it necessary to drop a lot of dough on a good bike?
If you’re a poser, then yes.  Otherwise, no. You can get a great bike either new or used (check out Craigslist) and not pay too much for it. If you’re buying your first bike, fit is super important so it’s wise to actually buy one from a store.  They’ll also be able to talk you through other needs you’ll have like shoes, gloves etc.

chamois – oui ou non?
Is this a trick question?  Chamois is essential.  The extra layer of padding is going to help prevent a ton of discomfort.

While Gran Fondos are traditionally popular in Europe, lately we’ve seen them popping up in North America too. Any cool races coming up this fall that we should know about?

want more?

• Feeling inspired? Check out the November Gran Fondo in Miami
• Register now for the 2012 Gran Fondo Whistler
• Something for your noggin – safety meets style

#122 – vancouverites are awesome

As a Canadian, I stand by the world’s perception that Canucks are nice people (maybe even too nice) and I’ll admit that we do tend to over-apologize (sorry guys, it’s true). But as a new kid in town, I’m confident in saying that the nicest people I’ve ever met all call Vancouver home.

You know you’ve met a vancouverite when:

• your paddleboard instructor becomes your friend after one lesson
• you’re offered directions before you ask for them because you look lost
• they are originally from anywhere on the planet except Vancouver
• the woman who waxes your eyebrows knows your life story – and you know hers
• a complete stranger cracks a joke with you in an elevator (Vancouverites be warned: this isn’t considered “normal” in other cities)
• they aren’t fluent in Japanese but can definitely tell you the difference between maki, sashimi and nigiri

So to the Vancouverites reading this, I want to thank you for making me feel like I’m always in good company. Oh, and for explaining that a flashing green light doesn’t mean you have an advance left, like it does in the rest of the country. You truly saved my life.

ask a runner: live!

This month we hosted ‘ask a runner: live!’ on Facebook. Robson Street ambassador Linda Wong momentarily set aside her running shoes to answer some of your burning run questions online. With over 100 road and trail races and a Boston Marathon under her belt, Linda has a lot to say when it comes to her favourite way to sweat.

Q: How long is your longest run before do a full/half marathon?
A: The longest run I typically do before a half marathon is 17 miles and I usually run 23 miles before a full.

Q: Do you recommend running on a treadmill or outside? I’ve heard running on a treadmill is not nearly as beneficial as outside?
A: Running on a treadmill is great as an alternative to running outside but nothing prepares you better for running outside than running outside. Your body needs to get used to the impact of the outdoors and you don’t want to shock it.

Q: What is the best way to get rid of rib and shoulder cramping during long runs?
A:  It sounds like you may be running a bit tense. My suggestion is to make sure you remind yourself to relax your runs and perhaps run slightly slower. Practice deep breathing on your run. And from time to time, drop your arms and shake your hands out.

Q: Do I need socks designed especially for running? I noticed blisters on both feet after running on a warm morning yesterday. Will better socks help with this? If so, which are the best?
A: Socks that have wicking power will help with your problem since they won’t retain moisture, which can cause blisters. There are a number of running socks out there that are fantastic – I love my lululemon run socks. Another thing you can try is to use an anti-chafing agent such as Body Glide on your feet.

Q: What is your opinion of coconut water in place of Gatorade, for electrolytes before and during a long run? Also any suggestions on whole food substitutes for Gu? I’ve tried honey with coconut oil pre-run but haven’t found a good way to package it so I can take it with me on the road.
A: I’ve never tried coconut water but have heard great things about it. If it works for you, go for it. As for whole food suggestions, I know some people eat all natural bars and they use things like a Fuel Belt to carry their food. If you’re using honey with coconut oil, try using a gel flask to carry it.

Q: I’m running my first marathon in November in Philadelphia. What type of apparel do you recommend for that time of the year?
A: Philly in November! Congratulations on your first marathon! Everyone is slightly different – I tend to overheat so I usually wear less, but some people require more. I would test out your apparel between now and race day. Layering would be my best suggestion. Good luck!

We’re running full speed ahead into race season and leaving no questions behind. While the event has come and gone, the information lives on. Check out the ‘ask a runner: live!’ Facebook event for more great running Q&A.

want more?

• read more installments from ask a runner!
• back to basics: how to run properly
• good pain vs. bad pain – when to power through and when to rest up.

there’s an app for that!

RunKeeper uses your phone’s GPS system and tracks everything from your route and speed to your caloric output.

Run Coach Pro creates a plan that fits your schedule to help you achieve run goals anywhere from a 5k to a marathon.

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!

Let’s take it back to a few years ago –okay maybe more than just a few. Let’s go back to that time when your inner kid didn’t exist because, well, that’s just who you were. A kid.

If your childhood was anything like mine, the concept of “spreading yourself too thin” only applied to too little jam on your toast. Between back-to-back dance class on Mondays, soccer on Wednesdays and gymnastics twice weekly, there was hardly a moment when we were ever standing still. You were always ready to bust a move and would breakout in dance any chance you got.

In 2009, we gave a warm welcome to ivivva athletica. Now, we’re proud to announce that on August 15^th the ivivva online store opened their digital doors to Canadian guests with the launch of the newly redesigned ivivva.com. ivivva creates clothing that is designed to perform through every cartwheel, chasse, and axel in both a functional and fun way. They’ve incorporated learnings from lululemon’s  athletic wear to ensure that every athlete is ready and able to reach their full potential.

Girls all over Canada will be lacing up their dancing shoes and going online to check out the entire ivivva closet for the first time ever. Like us, the online store also offers free shipping across Canada so girls can literally dance everywhere.

Hopefully we haven’t lost sight of our ability to get our groove on at the drop of a solid beat. Over the years our definition of activity has probably changed and morphed with us but the importance of exercise has always remained the same. We understand the value of athletic wear that promises performance and that enables us to run faster and go further.  The shining faces of the young girls who look up to us deserve nothing less.

As for our US guests, we haven’t forgotten about you. We’re working hard to get your online store all ready to go in time for the holidays. Sign up for ivivva.com’s email to be the first to know!