SeaWheeze training is officially underway and we know you are killing your runs and yoga sessions. But one area of training that is easy to skip on (trust us, we know) is the nutrition… aka, what to put in your body to make you even stronger and faster. Our friends at Vega are helping us out, and have put together this SeaWheeze Nutrition Guide to get you fueled up for your runs.

Timing is Everything. What you eat is almost as important as when.

Follow these guidelines for successful fueling during training and race day.

Prepare

Maximize your running experience when you’re in the zone with energy to burn.

1-2 hours before
Avoid dairy, or meals with large amounts of protein which can be difficult to digest in time for your run, leaving you bloated or cramping.

Pre-Run Meal Ideas:

1. Oatmeal: Mix in dried fruits, and nut butter or raw nuts & seeds
2. Fruit smoothie: Choose 1-2 cups of your favorite fruits and blend with a non-dairy milk, ice and 1-2 tbsp of hemp, flax or chia seeds. For the most nutrient dense option, try adding leafy greens like spinach or kale!
3. Toast with nut butter and jam or sliced fruit such as a banana. For the most digestible option, look for sprouted whole grain bread.

20-30 minutes before
To maximize your energy (and therefore your intensity) consider topping up your tanks with a small piece of fruit (fresh or dried), or ½-1cup of a carbohydrate based sports drink. Look for an option that’s made with natural flavors and sweeteners; artificial ingredients can irritate your digestive system.

Sustain

Push harder, last longer. Take it to the next level!

For longer duration running/racing (60 minutes or more)
Avoid “hitting the wall” by refueling often. Take advantage of the fuel stations along the course, appearing every 3-4 km’s, or carry your own handheld or hip belt bottle/s during training runs.

Electrolyte water will help prevent cramping, and is absorbed quickly. At each aid station or every 15-20 minutes through-out your run, aim for a half cup of fluids. Vega Sport Electrolyte Hydrator will be at each aid station during the SeaWheeze. Note: exact rates of replenishment will vary depending on your weight and fitness levels.

Consuming additional carbohydrates such as a gel or chews will help keep your energy steady, and your legs energized! Vega Sport Gels will be available at several aid stations during the SeaWheeze; aim to refuel 1-2X during the run, typically around the 7 and 15km mark. Gels are best when consumed with a few sips of water. And make sure you train with the gels or chews that you plan on using on race day – there are some surprises that we don’t want during the race.

Recover

Recharge and repair. So you can do it all again!

The speed at which you recover post-run is one of the greatest determining factors of athletic success. Reduce recovery time between your training workouts through your post-run nutrition. This will have a big impact on your overall performance for race day.

Within 20 minutes of completing your run
Have a snack or drink with a higher proportion of carbohydrates. This repairs your muscle cells by replenishing muscle glycogen. This will begin the regeneration of new muscle tissue.

Post Run Fuel Up:
Dried fruit and nuts (4 parts fruit to 1 part nuts), or a plant based sports recovery drink or smoothie.

DIY Recovery Smoothie:

• ¼ cup rolled oats
• 1 ½ cups almond milk
• 1 cup of frozen berries
• 1 tbsp ground flax seeds
• 1 banana, sliced
• Blend until smooth, makes one serving

Recovery Recipe from www.thriveforward.com

1-2 hours post-run
Fuel up with quality protein. It may seem counter-intuitive, but endurance athletes actually have higher protein needs than our strength training counterparts. While carbohydrates are the best fuel source for intense training, including generous portions of protein in your diet as an endurance athlete can help prevent muscle breakdown during extended duration activity.

Bette Calman is a revelation: yoga teacher, positivity machine and lifetime advocate of all things breathing and bendy. We asked her a few questions about what her yoga practice means to her.

alexis: how and when did you begin practicing yoga?

bette: Once when I was very young, I saw yogi standing on his head. I tried it and liked the sensations it gave me, particularly taking the tiredness in the legs and feet and how it made me feel mentally alert. From time to time I would belt myself against the wall and do it for a little while, always with the same good results. Years later, I was working in the hotel business which required me to be on my feet for long hours every day; at night I would do a headstand against the wall to relieve my tiredness. Then one day, I saw an advertisement for Hatha Yoga in Sydney and I went along. I liked everything I saw and what the man called Michael Volin was saying. I went and I never stopped attending classes. There were seven people in that first class.

alexis: has your practice changed over the years?

bette: Not greatly, because a class is involved with every part of the body, mind, emotions and spirituality. My body is still the same only I can do the postures better all the time! Yoga is not only physical - it helps us on every level. It helps us look at life more positively.

alexis: how has yoga affected your vitality?

bette: Everyone who gets onto the "Yoga Road" improves on every level if they really apply themselves. I believe yoga offers a high level of health and vitality.

alexis: what would you tell someone of any age who wants to take up yoga?

bette: I would advise them to try and also not to be in a hurry - Rome wasn't built in a day! In the long years of teaching classes to people of every age, including classes to the blind and disabled, as long as they attend class they improve. It's when people overdo things that their path is slower. I've never seen Hatha yoga hurt anyone if they are sensible.

I'm 87 on May 3rd. I don't have one stiff part of my body. I can do what I've always done, in some instances not as well and in other cases better. Yoga breathing is the most important aspect in every part of my life.

We have one word: wow. Thanks for sharing your practice with us, Bette! 

Nicaragua seems like the place to be.

Yesterday I spoke with Laura, who can't get enough of the Maderas surf. Today I am interviewing India Reinartz. India is an old pal of mine originally from Vancouver Island who now lives in San Juan Del Sur, Nicaragua, where she runs Papaya Wellness, a retreat that offers surf and yoga immersions. She also has a studio in town called Papaya Grove where she teaches yoga to her neighbours and friends.

When I see her updates on Facebook, I am always blown away. Her tanned face and serene smile are a jolt of inspiration and I always wonder, "what made a girl from Victoria, B.C. create a life somewhere completely different?" Let's find out why she does what she does.

meet india

alexis: Okay, so let's jump right into it. Tell me how you got into surfing?

india: I began surfing on Vancouver Island when I was 15 in little spots close to my hometown of Victoria - places like Sooke and Sombrio. As I got older I began regularly visiting Tofino, where I really became serious about it. By 18 I was completely hooked.

alexis: After high school, what were your next steps?

india: I went traveling and took my surfboard with me. I was drawn to Central America because I wanted to learn Spanish and I heard the surf was amazing. After traveling to many different spots, I settled in Nicaragua. I freelanced for 3 years as an adventure and surf guide before settling here permanently.

alexis: How did you begin your journey with yoga?

india: I started doing yoga in Victoria with my mom at a young age - she would take me to our local recreational center to get our bend on (*editor's note: your mom is awesome). I have been practicing ever since - it is just a part of my life, but I never considered instructing. I then decided to do a teacher training called Yoga Lion in Nicaragua a few years ago, more with the intention of self-discovery and complementing my surfing rather than actually teaching. It was after I completed this training that all of my friends, neighbours and surf buddies in Playa Gigante started asking me to instruct classes. The rest, as they say, is history. I now have a studio in town called Papaya Grove.

alexis: What are the things you appreciate about living in Nicaragua versus Canada?

india: Simplicity. It's not about needing anything - the life is basic and so, so sweet. The feel of consumerism is a far away notion here. The locals are really LIVING life and it inspires me every day - it has taught me a whole new level of appreciation. It is an incredible community.

alexis: What are some things you miss about Canada?

india: It is WAY easier to get things done – things go extremely slowly here. Even the most simple errand can be challenging! Also, I love the openmindedness & progressiveness of Vancouver Island - everyone is open to recycling and health. Also, I miss my friends like crazy. I'm hoping to come home for an extended visit this summer - I want to promote my business and also get a good visit in with the people I love.

alexis: You've already achieved so many amazing things. What is a long-term goal you are working on now?

india: My ideal long-term goal is to live half the time in Nicaragua and half the time in Victoria. I'd also like to expand Papaya Wellness outside of Nica too - there are so many incredible places in this world for surf, yoga and adventure!

India is a great example of someone living a big, juicy life. If you want to learn more about her retreat Papaya Wellness, check it out here. When you fall asleep each night, what is your dream life? Go find it!

LA friends, listen up: a seriously awesome event is coming your way. You ready to get drunk on inspiration? Read on!

BeyondLuon is an evening of inspiration and powerful sharing. Eight passionate lululemon employees will share what they're up to outside of the walls of lululemon.

Three amazing women from our recruiting team created the initial "BeyondLuon" event in Vancouver in May 2012. They were inspired to create this event because of the remarkable people we all work beside every day. Steph, Cait and Jacki are continually wowed by the stories they hear from lululemon people making their mark on the world and living lives beyond their wildest imaginations. Between sketching the blueprint of a running glove or managing our highest-volume store, these radical human beings are qualifying for world championship events, traveling around the globe and making a huge splash in their communities and the world.

After two sold out shows in Vancouver last year, Jacki, Steph and Cait knew they wanted to share this outside of their hometown. They are SO excited to be taking the BeyondLuon show on the road and are hosting the first cross-border show in Los Angeles, a city teeming with energy and untold tales of goals achieved.

Speakers are given free reign for seven minutes. There's been everything from Pecha Kucha-inspired talks to mountain biking on stage to guitar duets. Coaching is provided to our speakers, and in return they provide a night not to be forgotten. The intention of BeyondLuon is to leave people drunk on wonder and inspired by the life others are creating. Everyone has a story to tell. What's yours?

BeyondLuon is taking place March 12th at the El Rey Theatre in Los Angeles at 7pm. Tickets are always complimentary and inspiration will be free flowin’. RSVP to beyondluon@lululemon.com and we’ll see you there…

Not in LA? Follow the action on Twitter  at #BeyondLuon.

Let’s skip over the part where I talk about the indulgences of the holiday season and cliches about fresh starts: 2013 is almost here and a lot of us are looking for a meaningful way to start the new year. Enter: the Digital 40 Days program by Baron Baptiste. Move over, resolutions. It’s time for a revolution!

what is it?

Digital 40 Days goes from Jan. 7 - Feb. 15, 2013, and is a companion program to Baron’s book, 40 Days to Personal Revolution. Basically, you get your yoga on in whichever way works for you: your favourite studio, home practice, these yoga videos, or the podcasts that come with the program. Digital 40 Days provides:

- the structure
- the community
- the support
- resources including podcasts, emails, and meditations.

It doesn’t cost anything to join the program but there is an option to upgrade for a few extra advantages.

the good, the bad, the ugly?

Doing anything for 40 days is guaranteed to create a change, shift, or insight in some capacity, so we’ve got weekly contributors from across lululemon to recap their experience each Tuesday (starting Jan. 15) and tell it like it is.

Finally, here are a few questions we asked Baron Baptiste about the program:

why 40 days?

Forty days is the time it takes to build an entirely new set of habits and practices to train and rewire your mind and body. This program is built from a foundation of commitment and is designed to create, piece by piece, new practices and commitments that propel you into lasting transformation of your body and your life.

what are potential outcomes of participating in this challenge?

The outcomes of this program are very specific to each individual. It will strengthen, open and cleanse your body, clear your mind and change your relationship to food in a way that creates whole-life health instead of quick fixes. You'll learn how to get out of the trap of trying to find the time for the things that matter most to you, and start making the time and being the change.

what happens if I fall off the wagon?

I often tell my students that it doesn't matter how many times you fall, it's about calmly and kindly getting back up each and every time that makes all the difference. Part of this program is that (much like your day-to-day life) it will present you with many opportunities to jump ship... "I had a stressful day today and don't want to meditate for 5 minutes" or "I don't have the time today for yoga practice or to make myself something for dinner." The good news is this is where the personal revolution occurs: you'll be on the lookout for these kinds of disempowering thoughts and attitudes and experience the power of choosing your next action.
If you 'fall off the wagon', simply get back on.

ready to join?

1. Sign up here.
2. Stay connected with the Digital 40 Days community on Twitter and Instagram using #digital40days.
3. Check back here for weekly recaps starting Jan. 15.

create a retreat at home

Yoga retreats and festivals like Wanderlust are great ways to eliminate the day-to-day stresses and restore your life’s natural equilibrium. What do you do when day-to-day stresses don’t let you get away from it all? When we asked on Facebook and Twitter how you re-energize at home, the common themes were eats & drinks, exercise and a little bit of pampering.

eat

Comfort foods, like mac & cheese or chocolate, score highly as easy stress relievers, as do eating out at a favourite restaurant. When it comes to relaxing drinks, the jury is still out as to whether a cup of herbal tea (green, chamomile, jasmine, etc.)  or a glass of wine is the most effective for dispatching distress.

exercise

The majority of us regain control through yoga but there is a definite contingent that exercises to music, whether it’s throwing on our iPods and running or cutting loose with an impromptu dance party. The surprise entry into this category was house-cleaning. While some swore off chores, others swore that cleaning the house from top to bottom left them in a brighter space, both figuratively and literally.

pamper

Bubbles. Bubbles. Bubbles. There’s something about bubble baths that makes us breathe deeply and relax - optional extras include scented candles and Epsom or lavender salts. A good hand cream or taking the time for a mani/pedi is another fantastic way to remind us all how much we value ourselves (and rightly so, we’re pretty awesome).

Obviously, the ideal home retreat would include all three characteristics (although we’re pretty sure that running in the bath while holding a glass of wine is a bad idea). The fundamental essence is to forget the small stuff and to focus on what you’re doing: the taste and texture of wine; the meditative zone of yoga or running (or vacuuming) and the muscle-relaxing heat of a deep bath.

On my journey back to Vancouver I thought about what to put in this wrap up post and found myself coming back to the idea of how yoga can change the world. I wanted to put some really deep stuff in here, but it's difficult because my learnings from Wanderlust 2011 are bigger than the space of this blog post and I don't think are fully revealed just yet.

Without further ado, my summary of the weekend, in list form.

top things to expect

1. You will laugh, cry, or both of the above at some point during the weekend.

2. You will find yourself doing something you never thought you would do, whether it's tipping over in Bakasana for the first time or dancing in Navasana in Jonny Kest's Detox Flow on Sunday morning, even though you purposefully did not schedule yourself for any classes that had "spontaneous dancing" in the description.

3. You will LOVE the thing in #2 that you never thought you would do. (Thank you, Jonny Kest!)

4. You will realize that your life is pretty darn great.

5. You will change your body. It may come in the form of pain (i.e., deep hip openers) or in the form of freedom, or maybe it's the thoughts about your body that will change (e.g. "I have new respect for my feet" after you watch your toes hold your weight after your hundredth chatturanga), but it will happen.

6. You will find yourself in conversation with someone you just met, and it will feel like you've known them for years.

7. You will realize, multiple times, how grateful you are to be exactly where you
are, in the body that you have now.

New friends from New Jersey (p.s. she's an educator and he photographs ambassadors!), plus Molly and Brenna, fellow lululemon Wanderlusters

unscientific stats

The number of times I...

had my head between my legs in some capacity = 314
thought "thank God for gussets" = 314
had my head between someone else's legs = 6
fell over = 3
held hands with the person next to me = 3
held feet with the person next to me = 1
got covered in glitter from my neighbour's pimped out yoga mat = 1

lululemon Wanderlusters after rock 'n rolling with Vinnie Marino: me, Janine and Molly

top trends at wanderlust

1. Feathers.

2. Reconstructed t-shirts (mostly the Wanderlust volunteer shirts) courtesy a skilled woman and her pair of scissors (also spotted: this pair of DIY Wunder Unders):

3. Body paint as seen on Tai, who takes many of our ambassador photos in California!

4. Tails.

thoughts on what i packed

1. I didn't need the sweater I brought with me. A tank top and Vinyasa scarf were fine at night. Plus, there were lots of local vendors set up if you were missing anything, like this one from Tahoe.

2. Next time I'd bring a block or cushion to sit on.

3. Fresh luon saved my life. I busted out my new Peacock Wunder Unders after almost leaving my morning class on Day 3 and highly recommend saving something clean and/or new for when you hit an energy low on the third or fourth day.

4. My hotel room card was the same size as the front inner pocket of my Wunder Unders. Perfect for the yogi on the go!

5. The Travel Mat fit neatly into my luggage, was easy to carry, and kept my asanas in place, but after 6 hours of yoga, four days in a row, my joints would have appreciated a little more padding. Next time I will pack a slightly thicker mat.

6. The Wanderlust backpack was perfect for the daytime, especially because I was toting my computer around as well and it has a separated laptop sleeve inside.

thank you

Thank you to every single person I met, to every instructor for opening our minds and bodies, to the Wanderlust folks who hosted such an unforgettable experience. I am so grateful to have been a part of this experience and know that each person will be taking what they learned on their mat back with them and out into the world.

The sun setting over the last night in Tahoe

See you next year, Wanderlust.

Love from Vancouver,
Alana

My first class of Wanderlust was lead by the wonderful Amy Ippoliti. The Tahoe air was still Vinyasa-scarf chilly when we started class at 8 a.m., but by 8:30 the heat was building both on and off the mat, and by 10 I realized a) I did not pack enough sunscreen and b) I need to up my water intake.

Amy lead us through a light-hearted Anusara class that had us laughing with her instruction to "pretend you're laying an egg" and that slowly and steadily opened different sections of our body towards Sun Dial, the peak pose. She did it so skillfully that before I knew it, my right foot was in my left hand over my head and I was doing it for the first time ever! #yogabreakthrough

Amy and a row of Sun Dial demos

then things got deep

In the afternoon I took Deep Hip Openers with Stephanie Snyder. The first thing she did was explain that our hips are like junk drawers -- where people store experiences they're not sure what to do with. We worked our hips in all directions, starting with gentle hip circles (where we channeled our inner pole dancer) to Double Pigeon and Hanumanasna (aka the splits). I left this class feeling new space in my hip joints and also completely zen.

the people i met today

Natasha works in the design department at lululemon. She's been doing yoga (mostly Vinyasa Flow) for about 3 years and recently became a certified teacher.

mat neighbours

One thing that I think doesn't happen often enough is getting to know your mat neighbour. After all -- these people are right next to you during the intense and vulnerable moments that inevitably happen in a yoga class, and sometimes they even support you during poses like handstand. You might as well introduce yourself, right?

The lovely woman beside me in the first class is named Michael, and it turns out she's an ambassador at our Carmel Showroom and her daughter also works for lululemon. Michael teaches Vinyasa Flow and is currently taking Anusara teacher training.

Nestor is originally from Costa Rica, but now lives in Folsom. He's an electrical engineer at Intel, has been doing yoga for two years, and came to Wanderlust to share with like-minded people and get back into yoga.

in a line-up together

This is Mike. He was next to me in the line up for the 1 pm class. The only thing I know about him is that he runs an online yoga publication called Flow Yoga Magazine and he's from California.

vancouverites

Amanda's from Vancouver! She works at a local company called Mara Gottler Designs, is in her last semester at SFU, and is a new Power Vinyasa yoga teacher.

I also ran into our ambassador Carolyn Ann, who gave me some pre-Wanderlust tips.

.

wanderlust quick facts*

Ratio of women to men = 7:3
Current % population with feathers in hair = 18
Projected feather density % by Sunday night = 62
Number of people with tails = at least 2

*totally unscientific

Tomorrow's yoga menu includes Seane Corn, John Friend, and a meditation class. See you in the morning!

♥ Alana

I have arrived in Tahoe! There's a buzz in the air here and the population of Wanderlusters is growing by the hour as more and more people roll into town, yoga mats in tow.

Here's a quick summary of my day:

what i packed

Cool Racerbacks, Wunder Unders, Vinyasa Scarf, airplane reading, technology.

is a yoga mat luggage?

Momentary confusion re: whether or not my travel mat was considered carry-on (do I check it in? Can I carry it on?) until I discovered it folds up and slides neatly into my actual luggage. Props, lululemon designers!

trivia: where in the world is this?

Hint: it's between Vancouver BC and Lake Tahoe.

the reno airport!

"Nobody puts Baby in the corner."

new airport friends

I shared a taxi from the Reno airport to Tahoe with three other Wanderlusters.

Nate is from Greenville, South Carolina, has been practicing yoga for a year, and quit his full-time job (where he wore a suit and worked 60 hours a week) 2 Fridays ago. He came to Wanderlust to deepen and explore his relationship with yoga.

lance and amy

Lance is from Denver and is a "jack-of-all-trades" in the telecommunications field. He's been practicing yoga for 3 years and his intention for Wanderlust is to "be happy. Experience it."

Amy's from New York City, has been practicing yoga for 2.5 years, and "lives to inspire". Her intention for her time at Wanderlust is to connect with as many amazing people as possible.

I can tell that it's going to be an intense (in the best way possible) few days of making connections, learning, sharing, and of course getting our yoga on. My first class starts bright and early tomorrow morning, and I can't wait to hit the mat!

Meet you tomorrow, Wanderlust!

♥ Alana

25 years ago, Rick Hansen set himself the goal of touring the world in his wheelchair. Over two years, he wheeled himself across four continents, through 34 countries; wheeling the gruelling equivalent of two marathons a day. His Man In Motion World Tour inspired people around the world and raised awareness of the potential of people with disabilities (it also inspired the Grammy nominated song St. Elmo's Fire - listen to the lyrics - that's the core of so many uplifting workout playlists).

rick hansen & the rick hansen foundation

When he was 15, a spinal cord injury left Rick Hansen paralysed from the waist down. Coming to terms with his disability, Rick set new goals for his life and went on to win 19 international wheelchair marathons and six medals as a Paralympian.

Rick set off on the Man In Motion Tour to raise awareness of the many obstacles he'd overcome that were ubiquitous for people with disabilities. The Tour raised 26 million dollars and gave birth to the Rick Hansen Foundation which seeks a cure for spinal cord injuries and to improve the lives of those affected by them.

25^th anniversary relay

To celebrate the 25^th anniversary of the world tour, the Rick Hansen Foundation is recreating the Canadian-portion, a 12,000 kilometre westward trek across Canada. Beginning on August 24, 2011 in Cape Spear, St. John’s Newfoundland and Labrador (and finishing on May 22, 2012 in Vancouver, British Columbia), the 25th Anniversary Relay will shift the focus from ‘man in motion’ to ‘many in motion’. 7,000 participants from across Canada who have made their own difference in the lives of others (by fostering inclusion, inspiring others to live healthily or improving the community through courage and determination) will walk, wheel or run in the Rick Hansen Relay.

join the 25^th anniversary rick hansen relay

The Rick Hansen Foundation has launched an online public contest, inviting Canadians to enter to win a spot to participate in the 25th Anniversary Relay as a medal-bearer.

All Canadian citizens and permanent residents over 13 years of age are eligible to enter.
If you want to keep up to date on the 25th Anniversary Relay goings-on, join the Rick Hansen Foundation on Facebook or follow them on Twitter.

Head to RickHansenRelay.com and show what a difference we can make when the whole community comes together.

meditation through mindfulness

uni-tasking
Mindfulness is the opposite of multi-tasking (which is essentially anti-meditation); it’s taking the time to focus on one thing and savouring life. Instead of eating breakfast while watching TV, try to give your attention to one activity; take pleasure in the taste and texture of your granola.

focus on your breathing
Sit in a comfortable position with your back straight (if you hunch forward your lungs and diaphragm won’t be able to expand fully). To  begin with you probably want to find a quiet place but as you develop your practice you’ll become better at blocking out the surrounding world. Focus on the air flowing through your nostrils and the rise and fall of your abdomen as you inhale and exhale. When your mind begins to wander, bring it back to focus on your breathing.

meditation in motion

yoga
For those of us who can’t sit still for long, yoga is the ideal way to meditate. Yoga combines specific movements with a meditative focus on the body and breathing. Other meditative practices in motion include running, tai chi or qigong.

momentary meditation

three conscious breaths
If your life is non-stop action and you can’t see yourself stopping for 20 minutes to meditate, little micro-meditations are a great way to alleviate stress and improve your concentration. Use physical reminders as cues to your practice (which cues you pick will determine the frequency). For example, take three deep breaths every time you send an email or every time you think about work outside of work hours.

stop and smell the roses
Take the opportunity two or three times a day to stop and appreciate the world around you. Explore your environment sense by sense; what can you see, hear, smell and how do your emotions reflect or react to these sensations?

Focusing on what you're eating as you eat it is a great first step towards a healthy, more deliberate life.

other great articles on meditation in sport

• how to meditate while running
• think of your workout as active meditation

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

common misconceptions

 

• my high SPF sunscreen blocks the sun's radiation

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

• I'm not burnt so I'm fine

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

• the sun is bad for you

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

   

   

   

   

protect yourself against uva

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

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

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

avoid wrinkles (& the big C) with this gear

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

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

When a co-worker asked Alexis to attend the Baron Baptiste Foundation Yoga Workshop in Seattle, she was so flattered. Even as a beginner yogi, she'd heard about the legendary Baptiste in revered tones, but her immediate “YES!” gave way to concerns about her abilities.

Ten minutes after saying "yes," I wondered what I had gotten myself into. Two-and-a-half days doing hot vinyasa flow? My heart started racing. I began dreaming of excuses why I couldn’t go. It was an internal battle of the ages – I really wanted to go, but I was scared that I wouldn’t be able to keep up. I have a hip injury from a long-ago car accident, but the line where the injury stops and the excuses begin is blurry and gray at best. With a combination of excitement and trepidation in my heart, my co-workers and I headed off to the workshop.

baron baptiste retreat

As I stood in the lavender-scented warmth of the hotel ballroom, surrounded by 300 like-minded yogis of all skill levels, Baptiste took to the stage and began talking about the purpose of the weekend ahead. To say ‘magnetic’ when describing Baptiste is an understatement – his level of self-possession and genuine connection with us was immediately captivating.

He began the first evening’s asana portion by showing us the sequences of the Baptiste style of vinyasa flow. Every pose, and the order they go in, is intentionally planned to focus on awakening your inner truth. It was physically challenging but after five minutes I wasn’t worried about keeping up – I was so focused on being in the moment that I forgot all thoughts about looking good.

meditation

After breakfast the next day, we headed back to the hotel ballroom for a full day of asanas, thoughtful conversation and reflection. The day started off brilliantly – Baptiste led a meditation that was so transcendent I actually saw colors.

I was in upward dog sometime before lunch when I felt my right hip twinge with pain. I continued until we broke for break but by the time I'd returned to my room for a quick rest, I was in agony. I tucked myself into bed and used some of Baron’s meditation techniques to fall asleep.

perceived failure

Sunday morning, I was feeling WAY better. I thought to myself, “No more excuses. You took a break yesterday – but that’s not happening again today.” We started with a wonderful meditation and sharing session followed by the Baptiste style of Vinyasa Flow.

Within five minutes, I knew I was in trouble. My hip was throbbing like it was going to explode out of my skin. I hopped up and left the ballroom to take a breather. That breather turned into me sitting in the lobby for the remainder of the morning, consumed with my perceived failure.  When I went home, I felt extremely enlightened from what I had learnt but also ashamed that I hadn’t ‘completed’ the weekend.

post-retreat learnings

A few days later, my beautifully insightful co-worker Parker and I caught up. She and I had been roomies that weekend, and she wanted to hear about my experience at the workshop. I explained to her that I thought Baptiste was amazing and that I had learnt a lot about myself but that I was disappointed that I didn’t finish.

“Why didn’t you stay in the room after your hip started hurting?” Parker asked. “If I had known that you were sitting in the lobby, I would’ve dragged you back in there.”

I didn’t have an answer. I knew what her point was – not that I had to participate in the asana, but that I could still learn a ton just sitting on my mat, absorbing the energy around me. It dawned on me: the only reason I had sat outside was because I was afraid to look bad. Talk about an ‘a-ha’ moment.

I am still learning and growing from my weekend in Seattle. I’ve become more aware when I’m trying to save face – and in turn, have found my own truth. I can’t wait for Baron to visit Vancouver next so I can practice with a humble and happy heart, whether in a rockstar crow pose or lying on my mat – whatever is right for me.

Let’s face it; no-one wants to wear a helmet when they ride. We’d much rather sport a summery straw number or a jauntily angled fedora; or better yet, let our waxen, flaxen hair flow behind us like streamers from our childhood handlebars.

safety first

I’m more than happy to give someone a piece of my mind but, if possible, I don’t want to leave pieces of it on the road. The problem is, no matter which of my helmets I wear, I feel like a dork; like the kid with the over-protective parent (I’m pretty sure if my mom had her way I’d be wearing knee and elbow pads too and only riding in the park).

style at last

Recognizing that sometimes statistics aren’t enough to convince cyclists to don a lid, the latest helmets have done for protective gear what Twilight did for pale people. Here are some of our favourite new stars.

nutcase & sawako furuno

Yes, Nutcase and Sawako Furuno are still very much helmets but so much cooler than the rest. We love the nutcase slogan: “I love my brain” and the watermelon design is a great reminder of what would happen if our own melons were to hit the pavement. We also love the designs from Sawako Furuno and the attitude that if you’re going to wear a helmet, at least have fun with it.

yakkay

These helmets put the “yay” in Yakkay (somehow). The cool looking hats are just a disguise; they can be slipped off and changed to match your outfit. One of our favourites is this horse helmet design we saw on Garance Doré. The compact helmet has been designed to meet rigorous European safety standard. Safety and style: first equal.

lacoste cork

One of our lululemon alumni, Kyle Ferguson, designed the lacoste cork helmet concept as part of a project at Emily Carr. Though not yet in production, the cork helmet takes a great step away from the traditional plastic-not-so-fantastic helmets and feels more like a piece of clothing, less like a haz-mat outfit. If you want to see this helmet become a reality, contact Kyle.

There’s a theory that drivers drive more carefully around cyclists with helmets; they presume that someone confident enough to ride without one knows what they’re doing. How does a helmet that doesn’t look like a helmet fit into that theory?

tires

In my life, bike tires deflate a little over the winter months while spare tires grow. Planning ahead and putting some air in the tires about a week before hitting the road this spring means there's plenty of time to check for leaks. If your tires are deflated or flat a couple days later, there's still time to get that tube replaced. (If you're pumping up your tires at the gas station, inflate to the PSI indicated on the sidewall of the tire — narrow tires generally need 80-100 PSI and mountain bikes with wider tires require 40-60 PSI).

brakes

When worn out tires prevent you from going, that's bad; when worn out brakes prevent you from stopping, that's worse. Fortunately they're easy to check. Lift up one end of the bike so the wheel can spin freely and squeeze the corresponding brake (then check the other end). The wheel should stop instantly. If it doesn't, drop in and see your friendly bike shop.

nuts & bolts

Check that your seat and handlebars are straight and that the bolts holding them are tight. If the handlebars are loose you won't be able to steer. Before you tighten them off, make sure your seat is the right height too (who knows, you may have grown over winter). If the seat is too low, you have to work much harder (when the pedal is at the bottom of the stroke, your knee should be just slightly bent).

chain

One of the dirtiest, but most satisfying, jobs in the bike maintenance list is cleaning the chain. You can get up close with an old toothbrush or take the easier route with a chain cleaner (a little plastic box with rotating brushes in it). Don't forget to lube it once it's sparkling.

test ride

A gentle tour of you neighbourhood, before you head across town, is a good opportunity to test your gears (do they shift up and down easily) and your brakes. Listen out for any grinding, squeaking and clicking noises (from the bike, not your body).

I use the mnemonic "Tortured Bikes Never Create Thrills" to remember the five checks on this list. If something doesn't feel right, take it to the pros. Alternatively, local bike shops, like Our Community Bikes in Vancouver, are great places to pick up some knowledge about simple checks and maintenance that we can all do ourselves.

want more

• Be seen in reflective cycle gear.
• Use cycling for cross-training.