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?

photo by Jack Temple

“When I was five years old my mother told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment.  I told them they didn’t understand life.” – John Lennon

science meets happy

Happiness is the subject of some of the most recent cutting-edge research among scientists today. Although far from definitive, scientists have recently made leaps in investigating the empirical features of happiness and mapping the functional neuro-anatomy of happiness. In modern psychology, happiness is usually thought of as consisting of two aspects: pleasure and meaning. Psychologists have recently proposed adding a third component: feelings of commitment and participation in life.

how to control happiness

Happiness depends on information that is constantly cycling throughout cortical and subcortical, conscious and subconscious brain systems. Psychologists will tell you that through conscious behavioral therapies you can reset some of this yourself. (Not convinced just yet? See the Science of Happy for the more geeked out explaination.)

Despite all the conscious and subconscious controls of our brain, the complexity of neurotransmitters, neural maps, and nervous and immune system effectors, we are more in control of the subconscious matters of happiness than we think. We can start to control happiness by coming back to the definition set out by research scientists in its three measured components: pleasure, meaning and participation in life.

1. find pleasure in everything – big and small
2. discover meaning, whether it is through work, family or self
3. commit to and participate in your life.  In the end, it’s up to you.  Why not embrace it all?

*At this point you can go out and be happy or catch a screening of the Happy movie, which is what inspired this post. If learning how things work is what brings a smile to your face then read on! Warning science-y language ahead.

science of happy

One crucial anatomical part of determining emotional state is the hypothalamus, which is a tiny, subcortical structure that looks like nothing other than a melty ice-cream cone. Its base tip is adjacent to the endocrine gland, which links the nervous system with the endocrine system (proximity is key in neuroanatomy! – neurons firing can stimulate hormone secretion and hormones are key to producing happiness feelings). The hypothalamus maintains what neurobiologists call the “set point”—a unique and fixed status quo in each person’s body.

The hypothalamus is part of the limbic system of the brain, which influences nervous system control and is critical to emotional expression and learning. A variety of brain structures play a role in the limbic system. There is some conscious control of this system but many of its functions are also subconscious. Laughter and smiling, for instance, are stimulated by structures in the brain that are linked to the limbic system. Because those portions of the brain are both conscious and subconscious, you can stimulate the subconscious parts of the brain that are responsible for these pleasures by consciously partaking in laughter and smiling (have you tried Laughter Yoga? – it’s a hoot!).

The neurotransmitters that travel between the physical structures of the brain (serotonin, dopamine and norepinephrine) must be maintained at certain levels in the brain to elicit and sustain happiness feelings. Other signals, such as endorphins and enkephalins, the body’s natural analgesics, contribute to positive affect through the mood elevation we get after exercise (hint: get out there and sweat!). Together, these signals create a current that runs between our synapses and profoundly affect our emotional highs and lows.

Happiness can be created. It is being awake to every moment of your life and reminding yourself to smile, laugh and pay attention. So tell us, what makes you happy?

*For citations to this article, please contact Ingrid at www.ingridyang.com. Ingrid Yang is a lululemon ambassador and medical student in Chicago, IL.  Her book, Hatha Yoga Asanas is a great resource for yoga.

If you can’t go to Tulum then bring Tulum to you…

November 16th, 2011 was the kind of night that gives Vancouver a bad rap. The rain was pelting against my window and the looming grey clouds showed no sign of letting up. Most of the time I love Vancouver’s precipitation but on this particular night I was feeling a bit low.

I logged into Facebook and checked out the “Photos” tab, hoping for a glimpse of hilarity or inspiration…anything, really. Can you smell the wintry desperation? Lo and behold, some beautiful, vibrant photos appeared of my co-workers Christa and Steph at a yoga retreat in Tulum, Mexico.

To say the two girls looked radiant is a wild understatement. Their smiles beamed, their skin glowed and their photos were a festivus of green juice, Atlantic surf and guacamole. It was visceral, like an instant Vitamin D injection into my body.

After drooling over their photos, I logged out and put my computer aside. Steph’s and Christa’s serene smiles had given me a flash of inspiration! While I couldn’t book a trip to Tulum (I have other trips planned for 2012), I could still create my own sweet tropical retreat at home. I called a good friend and got started.

how to: tulum in your living room

shopping list:
• 1 x mango-scented candle
• fixings for guacamole (avocados, red onion, cilantro, garlic, jalapeno, limes, tomato)
• 1 x bag of tortilla chips
• your favourite yoga video (preferably in a hot locale)
• 1 x hot yoga outfit (or bathing suit if you’re feeling spicy)
• 2 x coconut shells (if you’re feeling REALLY spicy)
• yoga mat(s)

optional:
• sunscreen (note: only if you’re going “Method”)
• reggae music – Eek-A-Mouse or Toots and the Maytals are my favourite
• tequila, triple sec, salt and limes if it’s a Friday night

set the mood
First, crank up the heat; this is important for setting the mood. Next, throw on your favourite hot yoga outfit, head to your living room and light a mango or vanilla-scented candle. It’s hard to feel like you’re in the zone if you have goose bumps or smell your boyfriend’s cooking from the next room over.

unroll your mat and pop in your fave dvd
Clear away all of your furniture – you want to feel like you are in a palapa, not a Pottery Barn commercial. Set your mat in a comfortable space and select your favourite DVD. I like the ones by Baron Baptiste – his eyes are so bright that I feel like he is talking to me through the TV (this sounds creepy but is actually super inspiring. Promise).

asana in your asauna
Begin practising your favourite Power, Bikram, Vinyasa and Moksha moves in the warm climes of your home. Close your eyes and breathe deeply – you’ll be surprised at how quickly you forget where you are and start embracing the moment. Make sure to cherish your Savasana – this time helps us feel gratitude and realize that our lives are great right now. Vacation is a state of mind!

after the party is the after party
One of the best things about tropical yoga retreats is the balance it brings – it is hard work but obviously a lot of fun too. Throw on your favourite reggae album, make yourself a margarita, gobble some guacamole and enjoy yourself. Having a good time is our personal responsibility – why not today instead of tomorrow? Take life by the horns and shake your tail feather (keep in mind you don’t need to listen to Nelly to make this happen).

How do you wear your coconut shells (aka seize the moment)?

Our amazing ambassador Silvia Mordini has given us tips on how to pick a retreat – a great read to check out before embarking on a sweaty and bendy adventure. Now that you’ve decided to play big and get inverted (you ARE coming, right?!), we thought we’d share our top picks for ‘holy-CRAP-I-love-my-life’ experiences on the mat.

1. journey into power level one training

february 25- march 3, 2012
kalani, hawaii
lead by: baron baptiste

Have you got deep enough into your practice that you’re contemplating instructing – or simply want a challenging week of yoga where your classmates elevate and inspire you? Check out this retreat hosted by yoga legend Baron Baptiste. Baron has been instructing since he was a child and his instruction is mind blowing (I speak from experience). His words are true, his questions penetrating and his demeanor supremely approachable. Best of all, you’ll be on the beautiful island of Hawaii, filled with all the green juice smoothies, beach strolls and sunny smiles you can handle.

2. sivananda ashram beginners yoga retreat 

june 4 – 8, 2012
paradise island, nassau
lead by: sylvie boisclair

Are you new to yoga and want to take a week to deepen your practice and get away from it all? This retreat in the beautiful and quiet Bahamas could be a great choice for you. The Sivananda Ashram runs much like a traditional ashram, with a strong focus on the self. The schedule of events focuses on getting beginner yogis comfortable with movement, terminology and positions on the mat. In addition to daily yoga practice, there are daily meditations, art classes and massages on the white sand beach. Let’s all say it together: “ahhhhhhhhhhh.”

3. yoga breaks – hotel chamarel

september 6 – 11, 2012
denia, spain
lead by: assorted instructors

If you are looking to combine a week of asanas with travelling in one of the most beautiful regions in the world, check out Yoga Breaks. People from all over Europe and beyond have been attending this retreat for years, and with good reason: the town is stunning and the food at Hotel Chamarel is reputed to be delicious. What could be better than a day of yoga, followed by meandering down cobblestoned streets finishing with cava and delectable eats? Combine this retreat with a few days in Barcelona or Madrid and you may never come home.

4. luxe cowgirl yoga, big sky yoga retreats

september 13- 16, 2012
bozeman, montana
lead by: assorted instructors

If the idea of downward dogs followed by horse canters is your idea of a good time, look no further. Big Sky Yoga Retreats in beautiful Bozeman, Montana is the perfect retreat for someone who wants to mix a little high-energy adrenaline in with their oms. The countryside in Bozeman is expansive and wild, perfect for unleashing your inner cowgirl; the terrain also lends itself well to contemplative meditation and relaxing moments taking in sunrises and sunsets.

5. blissology ‘yes’ (yoga ecology surf) retreat

date TBD, 2013
goa, india
lead by: eoin finn & insiya rasiwala-finn

Longtime friends of lululemon (and friends to yogis around the world) Eoin Finn and Insiya Rasiwala-Finn have been delighting people for years with their retreats to various spots on the globe. Many folks here at lululemon’s Store Support Centre (SSC) in Vancouver have been to their workshops and come back raving (think getting excited but not the glow stick kind) about their experiences. The Blissology schedules are balanced with a focus on exploring local culture; if goal setting classes, daily sessions on the mat and yummy food is what you are looking for, this is the retreat for you.

PS – how cool is Goa?!

I don’t know about you but I hear a Hawaiian conch shell calling my name. Got a retreat planned for 2012? Tell us which ones!

We just can’t stand the rain any longer. We’ve spent the past few weeks drooling over travel sites and now we’re ready to take action. We asked adventure junkie, admitted yoga addict and University Village ambassador,

how to pick a yoga retreat 

• location, location, location
• choose a teacher and style you love
• pick a focus/theme that speaks to you

• pricing and timing
• do your homework

1. location, location, location

Just like buying a good piece of real estate, location is key when picking a retreat. While choosing a place you’ve always wanted to go (Paris, merci!) may set the stage for a great vacay, be sure to consider the type of landscape that will most inspire your yoga practice (are you hitting mountain pose at mountain top or digging your Down-dog into white sandy beach?) You should also consider if you want the retreat to be dedicated only to yoga or if you’d like to partake in other activities like surfing, hiking or biking. Choose a location that offers you more of what you want.

location tips

if you enjoy: exploring culture, arts and monuments
think: Tuscany, Paris, Provence or Spain

if you enjoy: being on a warm, sunny beach with a bucket of Coronas
think: Hawaii or Mexico

if you enjoy: the comfort of high thread-count sheets and a cozy luxurious bed (and let’s be serious, who doesn’t?)
think: Sonoma, Napa Valley or the San Juan Islands

if you enjoy: rustic camping trips
think: Montana

2. choose a teacher and style you love

Familiarize yourself with the teacher(s) guiding the retreat. Look into how many years of experience they have, both guiding retreats as well as teaching yoga. If you can, go to some of their local studio classes and decide if you like their teaching style. If they aren’t accessible to you, ask for student testimonials to shed some light. Is the teacher super serious or loads of fun? You should be “in like” with your teacher and excited to spend time learning from them and just hanging out.

A retreat can be like a mini “teacher training” so make sure you feel aligned with the style (Bikram, Hatha, Vinyasa etc) and level (beginner, intermediate, advanced, multi-level) of yoga you will be practicing. If you want a sweaty practice but the itinerary only includes restorative yoga, you’re going to be let down. Also consider how much yoga you want to practice while you’re on the retreat. Some yoga holidays may offer only one 60-minute class a day while others offer two classes daily and mini-workshops, life coaching or yoga clinics.

3. theme and focus of a retreat

Ask yourself what your intentions are for this experience. Are you looking to reset your mind, challenge your practice, heal a broken heart or make new friends? If the retreat is based on life-coaching and self-development but you are only looking for exercise and physical activity then it’s probably not the retreat for you. Read the descriptions of the themes carefully and find the one that most speaks to what you are looking for. The retreat’s focus will bring together like-minded people so you’ll find it easier to connect with the group, which will no-doubt enhance the experience.

4. price and timing

Unless the trip information states otherwise, retreats should be inclusive of pretty much everything except airfare. This means you know what your total trip expense will be right from the get-go. Not having to worry about over-spending will help you take a load off and really embrace the experience. Keep in mind that an inexpensive retreat doesn’t necessarily mean it’s cheap in quality (it could just mean that there are more participants, all paying less). Do your research to ensure your getting the most bang for your buck and there are no surprises! Retreats can be as short as a two-night weekend getaway or as long (or longer than) a 10-day trip. Don’t just assume longer is better, sometimes all we need is a weekend away to “reboot.”

5. do your homework

Make sure you register with a legit organization. Companies like The Travel Yogi or Alchemy Tours travel to potential locations to ‘feel it out’ before hosting a retreat there. It is definitely comforting to know that the hosts can vouch for their retreats before you invest a ton of time, money and precious vacation hours. If you want even more info, MindBodyGreen has a great summary of worldwide retreats.

Don’t know about you but we’re ready to say sayonara to the winter blues and eager to hit up a retreat. Check out our top five picks or share your personal recommendations below!

*Photography from Big Island Hawaii Yoga Retreat and Prana Del Mar Eco-Yoga Retreat, courtesy of Alchemy Tours and Ellie Tonev Photography. 

warm up

You don’t want to just dive right into this one. It’s important to warm up the pivotal muscles in the body that are used in this posture. Try the following to prepare the body:

• downward facing dog
• shoulder openers
• core work
• hamstring stretches 

the five steps to headstand

1. Use a sticky mat (doubled over, if you want extra cushion). On your hands and knees, bring the crown of your head to the ground. With your palms flat and near your head, bring your hands away from your face – this creates the ‘tripod’ between the head and hands. Your forearms should now be perpendicular to the ground. Lift your knees up and walk your feet in. Stay here for 5-20 breaths.

2. When your feet are in as close as possible (essentially your bum is aligned on top of the head and the shoulders), try bringing each knee, one at a time, to rest on top of your triceps (teddy bear headstand). Stay here for 5-20 breaths.

3. In teddy bear headstand, engage your abdominals and float the knees off your triceps, bring your knees to touch and keep your legs bent, with your heels near your bum. Stay here for 5-20 breaths.

4. With your knees and big toes touching, roll your bent legs slowly upwards, until your knees are pointing up to the ceiling. Going through all theses motions slowly requires engaging core strength. Stay 5-20 breaths.

5. Finally, extend your legs straight up into the air. Seal the inner legs together. Hold for as long as you desire, then come down slowly, the exact same way you rolled up!

These five steps break down the posture so that you can push yourself only as far as you feel comfortable. If you only get to step one the first time, that’s okay! Any other postures you’d like broken down by our experts?

* Those with high blood pressure or acute neck pain, women on their moon/menstrual cycle and women who are pregnant should consult a physician before attempting Sirsasana.

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? 

It’s that dark leafy green that’s taking over produce aisles, giving the potato a run for its money (as far as chips go) and is turning fruit smoothies green with the promise of a disguised dose of nutrients. Fort Worth keyleader, Cami Hamann, tells us what’s up with kale.

reap the benefits of kale

Momma’s right (but isn’t she always?). Vegetables are jam packed with various vitamins and nutrients and kale is no exception. The dark green has an abundance of antioxidants that help fight off cancer-causing free radicals and can also aid in lowering cholesterol and reducing inflammation.

nutritional value
One cup (130g) of kale contains:

• over 1000% of your daily-recommended value of Vitamin K
  (supporting bone growth and regulating blood clotting)
• over 350% of your daily value of Vitamin A
  (helps vision, growth, bone formation, tissue repair and red blood cell production)
• 5g of fibre
  (like yoga, fibre helps the digestive system function and detoxify the body)
• 35 calories 

a kale massage

give it a good rub
Ever wondered why your kale never tastes quite the same as the one from the Whole Foods salad bar? It’s probably because you weren’t making it with love. Kale is a tough green and requires a little extra TLC. Massaging it softens the leaves making them tastier, and easier to eat and digest. To give them a proper rub down:

• remove the leaves from the thick middle stem
• wash and dry the leaves
• tear leaves into bite size pieces
• toss the leaves in a bowl with a drizzle of olive oil and salt
• get your hands in there and go for it. You’ll notice the kale turn from a muted colour to a lively green and that’s your indication that it’s ready (and relaxed). *roughly five minutes

kale recipes

• kale chips
• mediterranean kale salad
• green kale smoothie

source: eat raw vegan

kale chips

• 1 bunch of kale
• 1tbsp olive oil
• ¼tsp salt

Directions: Preheat oven to 350°F/180°C.  Remove kale leaves from the middle stem and tear leaves into bite size pieces. Wash and thoroughly dry the leaves.  In a mixing bowl toss the leaves with the olive oil and salt.  Lay the kale out on baking sheets and bake until the chips get crispy, careful not to let them burn (about 10-15 minutes.)

*Ed. Note: I learned the hard way that although kale chips are very delicious (and nutritious), they don’t make for a great road trip snack as they can become quite stinky in confined spaces.

mediterranean kale salad

• 1 cup dry quinoa (quinoa is the only whole grain that is a complete protein)
• 1 bunch of kale
• 1.5 – 2 cups chopped tomato
• 1.5 – 2 cups chopped cucumber
• ½ cup Kalamata olives (about 20)
• fresh mint, parsley and chopped garlic (to taste)
• lemon juice (to taste)
• 3tbsp olive oil

Directions: Prepare 1 cup of quinoa as directed and toss with the juice of 1/2 a lemon.  Add chopped mint, parsley and garlic to taste creating a tabouli flavor. Chop and massage the kale and add to your quinoa mixture with additional lemon juice and 3tbsp of olive oil. Toss the salad until the leaves are coated. Add the chopped tomato, cucumber and Kalamata olives. Enjoy! Serves 4.

green kale smoothie

• 2-3 leaves of kale
• 1 banana
• 1 cup blueberries
• 1 cup water or unsweetened almond milk
• ice (optional)
• stevia or 1tsp maple syrup (optional)

Directions: Combine ingredients in a blender and blend well.
*Get creative by sneaking kale into your favourite smoothie recipes. Kale has a strong earthy flavor so just be sure to use a banana to disguise its presence.

Kale is a great January green since it reaches its peak in the middle of winter (when quality greens are often lacking). Do you embrace the strong kale flavour or are you hard at work camouflaging it? How do you incorporate this super-food into your diet?

photo by Jeff Farsai

It’s a dream that anyone who has ever fallen in love with a sport has most likely contemplated at one point or another. For some athletes, representing their country at the Games is a measure of knowing they’ve made it. Olympic silver medalist and Fashion Island ambassador Jaime Komer, talks about life after the Olympics – a life she hadn’t ever planned for.

dreaming the dream

I competed in the 2008 Olympic Games in Beijing and earned a silver medal with the USA Women’s water polo team. Achieving something like this was a “hmm, imagine if…” question ever since I fell in love with the sport. My passion for water polo pushed me beyond my perceived limits, introduced me to some of the most inspiring individuals I’ve ever met, took me on adventures around the globe and allowed me to truly understand the concept of “I can and I will.”

The idea of setting audacious and slightly (or very!) intimidating goals is what got me where I am today. I attribute much of my success to the daily, monthly and yearly goals I set pre-Olympics. Breaking down the work I knew I had to do into goals, helped me through the tough journey I knew was ahead.

to the olympics and beyond

Oddly enough, the hardest part was actually after the games. Here’s the thing, when you’re training for the Olympics you dedicate your whole life to the sport. You’ve got your sights set on making one goal happen and everything else (and everyone else) gets put on hold. (This is the part where I thank my husband and family for their understanding while I continually missed birthdays, anniversaries and, almost, my own brother’s wedding!). The last thing on your mind is, “Soooo, what am I going to do with myself after this?”

the dream after the olympic one

I’ve heard many stories about athletes experiencing post-Olympic depression once they stop competing in their respective sport. It’s all you know for the longest time and in a way, it has defined you as a person. It can be difficult to move on and dare to open yourself up to a new dream.  How will anything top the act of going to the Olympic Games? Some will say that nothing can.

I am excited to say I am taking a different perspective. I realized that creating big ol’ freakishly awesome (yet thoroughly audacious) goals didn’t have to stop there. Have I given everything I can to the world, my community, my family, my legacy? Certainly not! It wasn’t until I could cross off my Olympic goals that I could start to realize what else was out there for me and a world of possibility opened up.

Whether you’re an Olympic athlete or a seasoned goal setter, the feeling of “what’s next?” is a familiar and sometimes scary one. Ever had your sights set on one thing for so long, you didn’t know what to do after?

It’s no secret that we love yoga. As a practice, it helps us stay balanced and active, as a mantra it keeps us happy, focused and clear. Until now, the ancient practice has, for the most part, stayed true to its intent and maintained a low profile. Recently, yoga has become a hot topic — facing scrutiny from both media and yogis alike. While we value the practice, sometimes it feels good to let loose, challenge our beliefs and stop taking everything too seriously. Here are some of our favourite media pieces that have stirred the pot, threw us off balance and made us really stop and think.

how yoga can wreck your body – William J. Broad, New York Times

is the new york times wrecking yoga? the community responds – Yoga Dork

yoga instructors push back at new york time article on injury risk – Casey Schwartz, The Daily Beast

sh*t yogis say – by yours truly.

you call that tree pose? – Jessica Pressier, New York Magazine

annoying? yoga? surely not – Sarah Miller, The Guardian

What’s your preference? A serious, traditional and meditative practice or a light-hearted class with a little wiggle room?

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.

They say breakfast is the most important meal of the day and I happen to think it’s also the most delicious. When it comes to a morning workout my breakfast rituals go out the window (cue the Goldilocks’ predicament– not too much, not too little).  Dallas North Park educator and certified nutrition counselor, Dorry, shares her thoughts on breakfasts for champions. 

pre-workout fuelling

If you’re going to be squeezing in a workout before the rest of the world rises, it’s important to incorporate enough time in the morning to fuel your body before and after exercise. Pre-workout fuel should focus on slow-burning complex carbohydrates and be consumed roughly 30-60 minutes before exercise.

eat this:

bananas
Bananas are easily digestible carbohydrates and are packed with potassium, which aids in muscle function. Not a fan of the ‘nanner? Try an apple, peach or one cup of grapes. Bonus: add a tablespoon of natural almond butter to a banana or apple for more staying power.

raw almonds + dried fruit
Munch on half a cup of nuts and dried fruit. Almonds are full of monounsaturated fats, energy-boosting Omega-3s and Omega-6s, while the natural sugars in the dried fruit provide almost immediate energy. Bonus: add a tablespoon of dark chocolate chips to your trail mix to provide additional energy and antioxidants.

oatmeal
One cup of cooked oatmeal is full of fibre and the carbohydrates release gradually into your bloodstream to keep your energy levels consistent through your workout. Oats also contain energy-providing B vitamins. Bonus: add cinnamon for blood sugar control and anti-inflammatory properties.

post-workout fuelling

You need to refuel your body 30-60 minutes after your morning workout to keep your energy up for the rest of the day. Post-workout fuel should focus on carbohydrates (to replenish energy stores) and protein (to repair muscle tissue).

eat this:

hummus and a whole-wheat pita* or raw veggies
The chickpeas in hummus are a great source of protein and the pita is a perfect carb. Munch on 2-4 tablespoons of hummus with a whole-wheat pita. Bonus: add a drizzle of extra-virgin olive oil (EVOO) for added flavor and other health benefits. EVOO supports blood vessels by providing antioxidants like vitamin E and beta-carotene.

two whole eggs and a piece of whole-wheat toast*
Eggs are one of the least expensive and most efficiently digested whole proteins available. Bonus: hard-boiled eggs can be made ahead of time and kept refrigerated with the shell on for easy grab-and-go snacks.

lean protein with a piece of fruit
Four ounces (roughly 4-6 slices or a palm-sized portion) of turkey, chicken or tuna, served with an apple and all natural almond/peanut butter make a great protein and carbohydrate combination. Bonus: wrap it up in a whole-wheat tortilla with your favorite condiments for an easy make-ahead/grab-and-go option.

*gluten-free crackers, bread and wraps are readily available these days for those with sensitivities or intolerance to gluten/wheat. Looking for a brand to try? Udi’s Gluten-Free Food is one of my favourites.

hydration hints

• drink 17-20 ounces of water, two to three hours before the start of exercise
• drink 8 ounces of fluid, 20 to 30 minutes prior to exercise or during warm-up
• drink 7-10 ounces of fluid every 10 to 20 minutes during exercise
• drink an additional 8 ounces of fluid within 30 minutes after exercising

Since all of our bodies are different, you’ll likely have to experiment and figure out what works best for you. Keep in mind that serving sizes will vary depending on your height, weight and level of activity. Dig a morning sweat? Inspire us with some of your favourite pre and post workout meals.