you asked

These pictures are amazing. I have a few yoga instructors who have the most amazing bodies say that they only do yoga, no cardio. How do you feel about that? I do a lot of vinyasa flow classes and definitely work up a sweat, but I still feel like I need to do some cardio after. What are your feelings on this? –Valerie

a yogi answers

I love cardio! I was an elite adventure racer for some time and I still run marathons and compete in triathlons. There is nothing like getting the endorphine rush from running or feeling like I’m deep in meditation during a swim. For me, yoga is the perfect compliment to anything I do. If you want to run, go for it; bootcamp, go for it; Tour de France, go for it! Yoga is only going to enhance your performance! - Ted

you asked

What is the best yoga/cardio mix? Should I alternate days I spin, for example, with days that I do yoga, or is it okay to do both in one day? If I do both in one day, should I do yoga first or cardio first? - Jackie

a yogi answers

Hi Jackie, It’s totally fine to do cardio and yoga in the same day! I do it all the time. If possible do your cardio first then yoga. It’s much better for your muscles and your mind! You’ll feel more relaxed too!

- Ted, lululemon Malibu ambassador

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.

My alarm went off at 5am. I jumped into my jog skirt and headed to New York City with a group of friends for the Nike Half Marathon. Start time: 7:30am. You’d think with 16,000 runners there would be chaos, but the beautiful spring weather in along with the enthusiastic community of runners made for a harmonious event.

I’ve only been working for lululemon for three weeks but was determined to seek out other colleagues that I’d heard were running. I scanned a blur of people clad in spandex and running shorts milling around a wall of porta-johns. Thousands of runners, yet impossible to miss was a cluster of Leader of the Track checkered running skirts. I recognized Kristin, who was with Melissa, Christine, and Cara. We embraced the competitive yet unified spirit of the race day and shared a mini pep talk before heading to the corrals.

Marguerite (in the middle), with Melissa, Christine, Cara, and Kristin

I’m happy to report that everyone in the photo achieved their goal time, and I reached my personal best to date at 1:53. My jog skirt was a home run and the prospect of celebratory mimosas with my friends an inspiration!

I may have missed Val’s class for a race, but you can bet I’ll be back practicing tomorrow with a new appreciation for the benefits of a vinyasa flow class to soothe my race muscles. With my race goal achieved, my next quest is to educate my fellow runners on the benefits of a restorative post-race practice -- even if it’s just a few downward dogs and a nice long savasana.

About Marguerite, the author of this post: I am the Assistant Manager for the soon-to-be-open lululemon Summit, NJ showroom. I have been with lululemon for 3 weeks and have loved every minute of it! I have many years of marketing experience with a focus on and passion for sports and fitness. My husband Jim and I have two beautiful kids: Teresa and Henry. They are my inspiration!

Meet Shannon, our amazing St. Louis Showroom Manager!

What is your role at lululemon?

Community Creator (a.k.a St. Louis Showroom Manager)

What is the difference between a showroom and a store?

A showroom is a "cozier" version of a lululemon store; small and intimate, and more boutique-like... it’s like stopping by a friend's home to catch up and see what’s new. We operate just like a retail store in terms of offering tons of great product, but we spend as much time out in the community as we do in the showroom, so our hours are a little funny as we are not open every day and may close early for private events and trunk shows. We do our own painting and arranging. Some may call it "kitschy", but I prefer "homey", perhaps even "endearing". The showroom atmosphere engenders such a personal guest experience that ultimately creates authentic relationships. It's so amazing!

How did you come to lululemon?

I received my first pair of Groove pantsa few years ago and fell in love with the product. After completing my Masters in Spanish Literature and realizing the academic route was not for me, I began researching companies and met MK Letchworth who came to St. Louis to open the showroom here – her energy was INCREDIBLE and her enthusiasm for lululemon, contagious. It was an instant connection; we had so much in common! I applied online for positions in New York, was contacted by lululemon and ended up finding the best fit and opportunity right here in St. Louis with the fabulous MK (now lululemon masonville assistant manager!).

Tell us about your community:

St. Louis is friendly, loyal and authentic. It is a cosmopolitan city with world-class restaurants, museums, sports teams - but all coupled with a quaint, small-town feel. In terms of health and fitness, this is a running and fitness community where yoga is really taking off!

Inside the St. Louis Showroom!

What is a typical Wednesday like for you?

No typical day really – but in general I rise early, take a cardio class or go for a run, eat breakfast, participate in a conference call, grab a coffee and head to the showroom where I hang out with friends and make new ones talking about the latest and greatest lululemon gear, fave yoga class, new restaurants, goal setting, etc., and receive new product! After work I will drop in on a yoga class (or as of November in St. Louis, run with the lululemon run club!) make dinner and spend time with family and friends.

How do you usually sweat once a day?

I love to run, spin, practice yoga and take crazy cardio classes with some of the amazing instructors we have in St. Louis.

Why do you have the best job in the world?

Because I enable people to live longer, healthier and more fun lives by being a hub of health and fitness knowledge in my community. We offer complimentary yoga and fitness classes and educate the community on super high performance gear for however they choose to sweat!

No two days are ever the same. I wear stretchy pants to work and get paid to work out and have authentic conversations with people about health, fitness and living a GREAT life. My company is constantly challenging me to create a life of possibility and never settle for mediocrity, providing me with the developmental tools and support to make that happen! And, seriously, our manifesto includes such words of wisdom like "Dance, sing, floss and travel"and has monthly challenges that include dancing the running man once a day!

What piece of advice do you have for future showroom managers?

Be yourself and have fun. Sounds simple, but you are hired into this incredible company because you are incredible, so just keep doing that thing you do. And, well, if you are not having fun every single day, then you are doing something wrong. Get out there and connect in your community - love, laugh, sweat and breath deeply every day! Honestly, just read the manifesto, it’s all there!

What makes your showroom unique?

Simple - our community makes us unique: from the educators to the guests, to the ambassadors and R&D team, to our fantastic Central West End neighborhood. There is no showroom like it!

What's your Big Hairy Audacious Goal!?

My BHAG is to bring lululemon into Spanish speaking countries, uniting my passion for the Spanish language and culture and sheer enthusiasm and desire to continue to spread the lululemon love… en español!

See the amazing opportunities at lululemon with the new showrooms opening up!

A lot of athletes want to add swimming to their cross training, but have a difficult time developing a good workout for their level. If you've decided to get back in the pool for the first time in a while, remember one thing when designing your workout: Swim for distance, not for speed. What I mean is, if you're swimming for endurance it's best not to swim as fast as you can without stopping. This will leave you feeling out of breath, and you'll most likely get out of the pool completely exhausted very early in the workout.

Instead, you can practice swimming each lap at a consistent interval. For example, if you can comfortably swim 50 yards* in 1 minute, give yourself 15 seconds to recover after each 50 and swim 6 consecutive 50s on a 1:15 interval. With practice, you will get faster and be able to reduce your interval times. You can also play with the times and work up to 100 yards on a 2:15 interval, or 200 yards on a 4:15 interval.

If you don't know how fast you swim, you'll want to figure out the right interval for your workout. Give yourself 15 seconds to recover after each 50, and time yourself to see how long it takes you to swim 50 yards five or six times. You can simply take the average of that 50 time, add 15 or 20 seconds of recovery to it, and use that time for your interval.

Here is a sample beginner workout. Take it with you the next time you go to the pool:

Warm up: 4 x 50 (easy pace)
Main set: 4 x 50 on 1:15
2 x 100 on 2:20
4 x 50 on 1:15
Cooldown: 1 x 75, 1 x 50, 1 x 25

Total: 950 yards

*Note to Canadians: 1 yard = 0.9144 metres

Happy swimming!

Billie (above) is a blur of black/disco in our Fastlane Suit Too.