Wanderlust Tahoe 2010 - photo via the Wanderlust Facebook

yoga teachers not to miss

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

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

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

what they're packing

Eoin: Hammocks!

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

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

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

advice for a first-timer

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

weekend intentions

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

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

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

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

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

See you soon, Tahoe!

♥ Alana

wanderlust teachers mentioned above

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

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

two weeks out

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

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

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

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

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

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

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

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

one week out

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

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

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

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

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

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

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

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

Start packing your bags. It's really happening!

the day before

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

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

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

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

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

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

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

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

race day

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

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

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

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

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

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

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

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

want more?

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

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

Our muscles have areas called trigger points and when activated through sports massage they cause a relaxation to the entire muscle. This is easy to do at home –all you need is a small ball.

what to expect

• place the ball under your tight muscle
• find a trigger point by moving the ball around until you feel a twinge of good pain (not a sharp pain)
• apply a small amount of pressure
• slowly roll the ball down your muscle and hold on the trigger point for approx 10 seconds
• release and follow-up with some light
  stretching

My favourite option is a lacrosse ball but you can use anything you have rolling around the house. Here are some of my favourite trigger points for those notoriously tight runner muscles:

hip rotators

Lie on your side, place the ball under your hip and slowly roll towards the leg.

glute release

Lie on your back, place the ball under you bum and slowly roll towards the leg.

IT band release

A foam roller works well but you can also use a ball to roll down the side of your leg towards the knee.

quad release

Support your body weight with your arms, place your leg on the foam roller or ball and slowly roll.

calf release

Place the ball under your calf and roll towards the foot.

plantar fascia

Place the ball under your heel and roll along the arch.

This technique doesn’t replace a massage but it’s a great way to bide your time between visits. You can always count on me to have lacrosse ball on hand!

we asked

We’re looking for suggestions for first time riders. What’s the best bike for a casual ride?
- @lululemon

you answered

• Anything with 2 wheels and brakes! As long as you're out riding, the kind of bike does not matter. But a city cruiser is great. - @tpieprzak
• I have an Electra cruiser ~ perfect for exploring city or country areas. Plus, their paint jobs are so unique and playful! -@bySutton
• I love my bike, it is a Diamondback Edgewood. It is a hybrid between a cruiser and a road-bike. - @thekelseyadele
• Trek PDX, FX or 700 series. All affordable, comfy and zippy rides. - @sunnypickels247

we asked

Road warriors: share your bike safety tips with us. We’ll share the best ones with everyone!
- @lululemon

you answered

• Always make eye contact with drivers, especially at intersections. That makes them doubly aware of your presence! - @candrews
• Basic but protect your lemon, always wear a helmet! Bike on the right, pass on the left & let people know with an 'on your left’. - @starsinthecity
• Do NOT ride on the shoulder, too much debris and too easy to run off. use a lane, share the road means share, not hide. - @daynya
• Ride in a predictable manner and remember that your bike tends to follow the direction your head turns. Predictable=safe. -@raflopez
• Communication, communication, communication. Hand signals and verbally for other riders. -@jacqimoore

Want to share your wisdom in 140 characters or less? Follow us on Twitter. If you'd like to suggest a topic, feel free to email askanexpert@lululemon.com. See you next week!

you asked...

I am not flexible. Do you think I can still do yoga? I'm a runner, but I hear yoga is a great way to work on endurance! Adam (@adamgiers - question received via twitter)

a yogi answers

Dear Adam,

Absolutely! You are a perfect candidate for yoga. Many people think that they need to be flexible to begin yoga, but that's a little bit like thinking that you need to be able to play tennis in order to take tennis lessons. Come as you are and you will find that a yoga practice will help you become more flexible. It will also greatly increase your lung capacity.

Running can create many imbalances due to repetitive motion, and yoga is ideal for helping to find a balance.

- Grace, lululemon Queen St. ambassador
Learn more about Grace and Inspire Reach here: http://www.inspirereach.com

what is ask a yogi?

Ask a Yogi is a yoga advice column that is published on Monday, Wednesday and Saturdays. If you have a yoga question for future yoga panels, please email askanexpert@lululemon.com.

ted

Ted in Exalted Warrior on the California coast

more info on ted

• ambassador at lululemon Malibu
• yoga teacher, entrepreneur, philanthropist, endurance athlete, avid traveler
• founder of Adventure Yoga Retreats
• creator of Point Dume Yoga and 5 Point Yoga, two yoga and fitness studios in Malibu, California
• on the board of directors for Casa de Milagros, an orphanage in Peru that promotes education and self reliance to 26 homeless and orphaned children
• educated in both Iyengar and Ashtanga styles of yoga
• also teaches meditation and yin/restorative yoga, specifically designed to lengthen connective tissue and help prevent injuries

kinndli

Kinndli in Dancer pose near Oakville

some facts about kinndli

• ambassador at lululemon Oakville, Ontario
• co-founder of Power Yoga Canada
• owns the first Baptiste-affiliated yoga studio in Canada, has completed the highest level of training with Baron Baptiste, and is Canada’s only Certified Master Baptiste Power Vinyasa Yoga Teacher
• Since 2005 has been personally apprenticing and teaching with Baron Baptiste around the world on over 40 Journey Into Power Teacher Training's and Personal Revolution Bootcamps
• ambassador of the Africa Yoga Project

grace

Grace yoga-ing in front of the Toronto skyline

all about grace

• ambassador for lululemon Queen St. in Toronto.
• recently completed her leadership training with Off The Mat, Into The World (OTM). As an OTM leader she co-facilitates “Yoga in Action” training programs in Toronto throughout the year
• co-founded Inspire Reach in 2009, which raises funds through karma yoga initiatives, dedicated to improve local and global communities
• faculty member of the yoga teacher-training program at Tula Yoga Studios since 2007
• encourages her students to explore in the safe environment she provides at Tula Yoga Studios

how to ask a question to the yoga panel

Ask your question by June 3rd by leaving a comment below, via twitter (@lululemon) or emailing askanexpert@lululemon.com. Check back on June 14th for the first set of answers from Ted, Grace and Kinndli!