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.

In 2001 D.C ambassador Errick McAdams found himself unemployed and overweight. His fitness “wake up call” came while watching one of those “E True Hollywood Stories” featuring Brad Pitt. “I realized he was 10 years older than me, and looked incredible!” Errick recalls. That’s when he decided to finally use his gym membership. Errick went in with the knowledge he gained from an athletics background and an “I will not fail” attitude.

my fitness wake-up call

Within the first 3 months, I lost over 30 pounds. Other gym members started to notice, and I began training some of them just for fun. I found that my passion for fitness and my personal transformation grew with each workout, and I decided to turn training into a career.

errick after training lululemon founder chip wilson

the key is nutrition

The real key for me, and for countless clients I’ve worked with over the years, is nutrition. Eating right not only affects my waistline, but I’ve found that it directly affects my mood too. While I am dedicated to an eat clean diet (although it's not so much a diet as it is a lifestyle) I’m not perfect. If I slip up on the weekend by indulging in dessert, I know I have to make it up by eating clean and working out harder the during the week. I teach my clients this same best practice as well.

3 tips for clean eating and staying motivated

1. every day is a new day

Start each day with the plan to eat clean, drink water and work out. I play every day like it’s the Superbowl. If you play hard you’ll stay ahead of temptation. If you don’t make it, start again the next day and do better.

2. pay attention to what you eat

If certain food is making you tired, eat less or cut it out of your diet completely. Your metabolism works like a paper shredder. With a paper shredder you can only put a certain amount of sheets through at one time. If you put more than that, the shredder runs funny, and if you continue to feed paper through it, the shredder will overheat and shut down. Sound familiar? If you eat more than what your body can handle at one time (everyone is different but the base rule is 500 calories per meal), you will start to run funny too.

3. abs are made in the kitchen not the gym

Keep good food in your house and you’ll eat good food. Stock your fridge with Greek yogurt, fresh fruit, lean meats, salads, and lots of cold water.

playing hard

Without a doubt, my dedication to the combination of both vigorous exercise and eating a clean diet by avoiding processed foods, sugar and starches has changed my life dramatically. It has enabled me to become a successful husband, a happy/positive person and have the best job in the world.

Since talking to Errick, I’ve been paying more attention to what I eat and how it affects my mood. It also helps that every once in a while I get a motivational email from him reminding me to play a game changing day!

want more?

• follow Errick on twitter
• check out Errick's site for more motivation, fitness and nutrition tips!
• Errick's favourite way to stay on track is with livestrong's my plate
• the great debate: to cleanse or not to cleanse

there's an app for that!

livestrong Errick's personal favourite app to help achieve fitness and diet goals

lose it! set a daily calorie budget and stay on track to achieve goals

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.

Spin classes have a reputation of being for super athletic and highly in-shape individuals, but what I have always loved about spinning is that it truly is an all-levels workout. Everyone gets to choose their own intensity, speed and resistance. No matter what your fitness goals are, spinning is an excellent choice for a workout.

Billie's spin class about to ride to their favourite tunes!

If you ever talk with someone who loves spinning, they will tell you that it's all about the music. Do you have any idea how much time your instructor spends finding motivating music and putting together a challenging ride that every level of athlete will enjoy?

I've been taking spin classes for over seven years, and this year I decided to become a certified spin instructor. I've found that I spend a lot more time putting together my playlists and ride profiles than actually teaching the class, but I know that I need to invest that time to ensure that I’m creating a unique and engaging ride for every class.

I know I've succeeded every time I catch someone in class singing along to the chorus of "Living on a Prayer" or "Spirit in the Sky". If there is a song or style of music that you are dying to spin to, ask your instructors if they are open to suggestions. Most likely they will be grateful for your recommendation and add it to their playlist before the next class!

Time to sing along to the sweet songs in class.

My personal favorite spinning tunes right now:

"Pump It" - Black Eyed Peas
"So Fine" - Sean Paul
"Kodachrome" - Paul Simon
"Reggaeton Latino" - Don Omar
"Paper Planes" - M.I.A.
"Calabria" - Enur
"Smoke on the Water" - Deep Purple
"Bad Romance" - Lady Gaga
"Krazy" - Pitbull

Just imagine all this, baby. It’s enough to make you go krazy!

Please leave a comment with your favorite spinning song(s) so other instructors and I can incorporate them in our future rides.<-->

What is your role at lululemon?

I am a Showroom Manager in beautiful downtown San Diego.

Tell us about your community:

Downtown is the cultural center of San Diego. We have a really great mix of athletes, young professionals, people in the military, students and tourists. We have yogis, crossfitters, dancers, runners, cyclists, mixed martial artists and Olympic kayakers. People here are some of the most friendly I've ever met. I guess it's difficult not to be happy when it's sunny 360 days a year

How did you come to lululemon?

I worked in Los Angeles marketing for network television shows until I burned out. I took a year off and got certified to teach yoga then traveled around the world with my sister before settling in San Diego. I knew of and loved lululemon from my LA days and was surprised to find there wasn't a store here. I found the posting for a showroom manager on lululemon.com soon after I moved here. The timing was perfect! I was lucky enough to be hired to open a showroom in Del Mar, lululemon's entry into the San Diego market. The whole thing was fate really.

What is the difference between a showroom and a store?

Showrooms were originally created to go into communities where lululemon stores were not around. They operate similarly to our stores in many ways but one major difference is that we have limited hours in order to maximize our time in the community. I believe there is no better venue than a showroom to interact with our community and truly gain a sense of what they want and where they want it. The showroom setting is generally very intimate and has that neighborhood vibe where our guests feel comfortable kicking off their shoes and staying awhile.

What's a typical Wednesday like for you?

Wednesdays are different each week but they always start out with our store manager call where all the stores and showrooms in our region get to touch base. Lots of learning and sharing happens on that call! Wednesdays include a class (or two!) so that I'm always becoming more of an expert in our community, connecting with the most amazing teachers, trainers, athletes and studios in our neighborhood. Community and people development are how I spend most of my days.

How do you usually sweat once a day?

Yoga is definitely my preferred form of exercise/stress relief though I took my first hip hop class a couple weeks ago and I'm hooked! Also, I work up quite a sweat chasing after my very active 11-month-old daughter but I can't think of anything more fun!

What’s one activity/fitness trend that you’ve been dying to try?

I have two: Zumba and Kettle Bells.

Why do you have the best job in the world?

I love creating something where there was nothing but opportunity before. I love working with amazing people every day, fellow educators and all the outstanding members of our community. I am so fortunate to have a job that embraces balance so that I can be present for my family and raise our daughter. I have so much fun at work that I'd probably do it even if I didn't get paid.

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

Be flexible and open to anything! Most importantly, take ownership of whatever you do... showrooms provide unbelievable opportunities for resourcefulness and creativity.

What makes your showroom unique?

This is the second showroom I've managed in San Diego and they each had very different personalities. The first time around we were the only gig in town. Now there are two stores in the area so we have to work even harder to create our individual showroom culture and not stand in the shadow of the stores. Our mission continues to be to attract new guests, educate them on our culture and bring the lululemon love.

Sidewalk yoga! All part of a day's work at the San Diego showroom.

Do you think you are one of the three rock stars managers that can lead a team in Madison, WI, Cincinnati, OH or Birmingham, AL? Browse some of the cool locations where we will be opening showrooms!

It’s been said that laughter is the best medicine. With just one shared smirk, warmhearted chuckle, or a good ol’ belly-aching-pee-in-your-pants laugh… you can get rid of stress, lift your spirits, or carry memories that can last a lifetime. But could the secret to health and happiness lie in laughter yoga?

It’s no joke. This type of yoga has been hailed as an exercise routine that will sharpen your mind and body. According to Laughter Yoga International, the practice’s humble beginnings started in a Mumbai park nearly 15 years ago. Today, laughter clubs have students giggling and going global, with more than 6,000 social laughter clubs in five dozen countries.

Laughter Yoga combines deep breathing (Pranayama) and yoga poses with laughter. The idea behind this type of yoga is that our bodies cannot differentiate between fake and real laughter, so by simulating smiles our bodies will start feeling more vibrant and energetic.

I gave it a try recently when a trained instructor came to lead a complimentary class at our Ala Moana store. We started off with some stretching, but then we really got going by making amusing noises, imagining ourselves in funny situations, or role-playing with partners. At first I wasn’t convinced. Making eye contact with a stranger and pretending to speak in a foreign language over a phone just didn’t coax a chuckle out of me. I turned to a fellow educator and told her, “this isn’t that funny.” She replied, “This is laughter yoga. She’s a teacher, not a comedian.” This made me realize, if I was searching for a good laugh, I’d have to live in the moment and appreciate the simple childlike playfulness that I had abandoned years ago. Once I stopped taking myself so seriously, I noticed how contagious silliness and a smile really are. One person’s amused grin would turn into smiles, would turn into giggles, would turn into laughter, until the entire class was erupted in an explosive sound that was full of joy and happiness. Medicine for the body and soul.

View yoga clothes:

• Inner Awareness Tank
• Groove Pant
• Savasana Wrap

Above: Alex in her new pair of perfectly fitting Groove Pants. 

I recently had a guest experience that has impacted me on so many levels that I had to share it.

A young woman named Alex and her little sister were in the changing room having the little sister's pants hemmed. Alex was trying on one of our new hoodies and trying to decide between two colours. After deciding that the one with the pink stripes fit nicely the little sister made a comment about how Alex wouldn't have fit into that hoodie a few months ago.

Always curious to learn more about our guests I asked Alex what her sister meant. She told me that she is 20 years old and that she was a size 24 in January. At that time her doctor told her that she had to lose weight and change her habits or the long-term impact on her health and life would have severe consequences. Since her doctor's warning Alex has revolutionized her lifestyle – incorporating healthy eating and regular exercise. To date she has lost an amazing sixty pounds.

Alex then said that her "goal has been to fit into a pair of lululemon pants."

While the girls got changed, I grabbed our incredible store manager and told her that I really wanted to do something to demonstrate that lululemon is a goal-oriented and health conscious team would support Alex in her goal. Rebecca asked me what I wanted to do. "I want to give her that first pair of pants," I said. I was floored when Rebecca responded with "Do it!"

Pulling Alex aside, I said "we are really proud of the changes that you have made to live a better life and that you have made our company a part of them. We are going to give you that pair of pants that you have set as your goal. If they don’t fit today, you can come back when you are ready. But let’s go give it a try now!"

Nervous as to whether or not she would fit into the pants, I suggested we grab the Groove Pants that matched her hoodie. She went back into the change room to put them on. When she came out the pants fit her perfectly. She achieved her goal without even knowing it.

Ultimately Alex took the pants and hoodie home, hopefully as proud of her accomplishment as our team was of her for completing her goal.

It was an amazing thing that the lululemon athletica Rideau Centre team did to support this young woman and it was personally rewarding to be a part of it. I wish Alex the best of luck in accomplishing her next goal.

By putting your goals out there you have a better chance of building the support network required to achieve them. How do you put your goals out there? How do you support others?

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.

About a year before I started working at lululemon athletica, I injured my back at my previous job. I saw a chiropractor, three orthopedic specialists, a couple of massage therapists, and at least seven different physical therapists over the course of a year. I'm an athlete, but living with my injury left me feeling sorry for myself and totally resigned. Prior to injuring my back, my favorite activities were running, riding my bicycle, and lifting weights, and I was no longer able to do these things without increasing pain.

Recovering from my injury has given me a completely different definition to the word "fit". I used to think that fitness meant looking hot in a bikini and being able to complete a 5K in the top 30% of my age group. I now know that for me fitness means feeling good in my body, without comparison and without judgment.

It took me a long time to learn the importance of staying active without increasing pain. I decided to slowly build up to a level of fitness that I was comfortable with. I had several physical therapy programs that I was responsible for, so instead of completing them at home, I took them to the gym with me, along with my limitations so that I didn't re-injure myself. Some days I would hop on an elliptical machine, even if only for three minutes, simply because I wanted to get the feeling of running without all of the consequences. At the end of my workout, I would tell myself how proud I was for completing those three minutes on the elliptical. After all, it was three minutes longer than I'd done the previous day!

The main elements that helped me recover:

1) Yoga. Not only will yoga increase your strength and flexibility, but it will also boost your level of confidence and it feels really good. Maybe you won't be able to do all of the poses as well as others in your class, but the beauty of yoga is that it isn’t a competition. Everyone in the class is at a different level and nobody is comparing. Introduce yourself to the instructor and ask for modifications to poses that might be difficult with your particular situation. Soon you will start to recognize ways to modify certain poses on your own.

2) Meeting other people who'd been injured. If I saw somebody on mat at the gym doing the same physical therapy exercises in my program, I would approach them and get into a conversation. At the end of the day, it is simply encouraging to know that you’re not the only one.

3) Volunteering. I couldn't participate in the races and events that I used to do, so I signed up to be a volunteer. This is a very rewarding way to stay involved in the athletic community while you’re recovering, and you still get a free t-shirt.

4) Icing it. This was the most tedious thing to make myself do for my injury, but it's the easiest and most natural way to decrease inflammation. 10 minutes on, 10 minutes off, followed by 10 more minutes on. Do it. Often.

5) Reformer Pilates. My core wasn't quite strong enough to be able to do a group Pilates mat class, but the reformer supports your body throughout the workout to provide resistance, core strengthening, and flexibility.

6) Swimming. I learned how to swim to make up for the cardio I could no longer get from running or spinning. My boyfriend appreciated this because I burn off my bitchiness through cardiovascular exercise.

7) Living powerfully. Be proud of yourself for every step you take toward recovery. Motivational speaker, Brian Tracy, says "You become what you think about most of the time." What will your future will be like if you are constantly complaining and feeling sorry for yourself for this injury? Take back the power!

This is your body, the way it is and the way that it's not. You can spend your energy complaining, or you can choose to like yourself. Which of these choices leaves you feeling resigned and which leaves you feeling empowered? Ultimately, it is up to you.

Each month we'll be posing a big, bad, bold challenge to the world. We want to see what you can do, hear what you have to say, and watch you challenge yourself!

What's on tap for the June Challenge you ask? The Running Man Workout of course!

Q: What is the Running Man Workout?

* A surefire way to impress people and make instant friends at the club
* A popular dance in the 1980s
* An intense and fast-paced exercise experience

A: All of the above!

Do it for 30 seconds to get your heart rate pumping or for 20 minutes for a full body work out.

How do I participate in the challenge?

Upload your photo/video to our monthly challenge photo pool on flickr or send it to onlinecommunity@lululemon.com and we'll add it for you.

We'll be featuring some of our favourite entries here on the blog! If you don't want your name or entry to be public, let us know.

You've been dancing, jumping, ustrasana-ing and sweating up a storm. Your face is red, you're sweaty, your hair is a mess: THIS is your xxxercise face. Love it or hate it, you know the face, and we want to see it!

Snap a pic of yourself post workout and share it with the world in our flickr pool (or email it to onlinecommunity@lululemon.com). This month we double dare you to get hot and bothered and show us that XXXercise face.

Visit us here to learn more about this month's challenge!