images: EpicPhotoJournalism.com

Have you ever wondered what your yoga teacher is talking about when he or she encouraged you to use “ujjayi” breath? Or heard the person on the yoga mat next to you breathing loudly? Pranayama, the practice of yogic breathing, may seem mystical and elusive at first, but is accessible with a little background knowledge and can even improve your health and yoga practice. Our ambassador, Ingrid Yang, from our La Jolla store writes about incorporating Pranayama into your yoga practice with tips on how to begin.

the importance of pranayama

Asana (Hatha yoga) is just one of the 8 limbs of yoga. Another  limb, and an essential aspect of yoga, is the conscientious use of your breath, or “Pranayama”. It calms the nervous system, relieves unconscious habits and inspires us into movement and positive energy. Start with Pranayama before your yoga practice or use it to begin or end your day. Start in a comfortable seat as we look at four of the most accessible Pranayama practices.

ujjayi

nadi shodhana

• Aliases — “Alternate Nostril Breath”; “Channel Cleansing Breath”
• Technique — Take “Vishnu mudra” with the right hand by curling the peace fingers in (image A). Gently press the soft part of the right nostril with your right thumb and inhale through the left nostril for a count of 5 (image B). Press the right ring finger on the left nostril and exhale through the right nostril for a count of 5 (image C). Inhale through the right nostril, close both nostrils and retain the breath for a count of 5 (image D). Exhale through the left nostril for 5 and inhale through the left for 5. Close both nostrils, retain for 5 and continue like this for 20 breaths on each side.
• Benefits— Alternate nostril breathing is a powerful breathing technique that cleanses and balances the nervous system and energy passageways of the body. This technique revitalizes and balances both hemispheres of the brain, as well as the front and the back. It is especially good for relieving insomnia or stress.

kapalabhati

• Aliases — “Skull Shining”; “Breath of Fire”
• Technique — Make successive, sharp exhales through both nostrils using contractions of the abdominal wall from below the navel.  While the exhalation is active, powerful and vigorous, inhalation is passive with the abdomen relaxed. Start slowly. Try 3 sets of 10 with deliberate, sharp exhales with passive inhales. It will take some concentration and when you first start this, you may not perform this technique as rapidly as other students in class.
• Benefits — A cleansing and detoxifying breath, Kapalabhati directly effects circulation and digestion. It improves abdominal organ tone, produces heat in the body, activates circulation and brings mental clarity and alertness.

shitali

• Alias — The Sanskrit word Shitalata is used for feeling the coolness of the body.
• Technique — Stick your tongue out and curl the outer edges up to form a tube. If that is difficult for you, touch the back of the teeth with the tip of your tongue. Inhale through the cylinder-like tongue. Exhale through both nostrils. Repeat this 10-15 times for 3 rounds.
• Benefits — Shitali is a cooling breath and reduces stress.

So now that we know the basics, let's make sure we're breathing everyday. Yesterday, I did it for 24 hours in a row. Working with my breath made a huge difference to my yoga practice, I'd love to hear any of your epiphanies that have fundamentally changed the way you do yoga.

want more?

• Discover other forms of yoga.
• Unwrap the gift of yoga.
• Open your heart to the Pranamaya tank

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.

Sometimes you just have to trust that mother knows best. That trust may be hard to find when she wakes you up at the crack of dawn to go running. Since she began running seriously two years ago, Jordan Gardner- the daughter of our uber-fit VP of Global Brand, Deanne - has come to appreciate her mom's early morning ritual.  (Apparently Grandma has something to do with it too.)

running together

Until recently, running together wasn't Deanne's and Jordan's forté. When Jordan was 12 years old, Deanne, Jordan and her younger brother ran the Vancouver Sun Run 'together'.  "I ran maybe the first kilometre with them, before I took off," says Deanne, "I said, 'okay guys, I can't run at this pace. See you at the end'."

Now Jordan’s pace is more in step with her mom’s. When she isn’t swamped with school commitments, they run together twice a week through Vancouver’s Endowment Lands. The forest runs give the awesome twosome time to catch up. They chat about everything from their daily lives to their respective goals and what they want to cook for dinner. (They love to cook and bake as much as they love to sweat it off together.)

three generations of go-getters

Deanne learned about the mechanics of running from her mother who is also responsible for her competitive edge.   "Compared to normal people I have a little bit of competition," says Jordan, "but not against my mom." (Editor’s note: A cursory glance at their personal bests is all it takes to see how they love to push themselves – and each other. At a recent half marathon, both finished second in their age class. Deanne finished eight minutes before her daughter.)  Jordan definitely exhibits her mom's drive, "I want to do a half again and, like, beat her. Eventually." No doubt both women would love to claim Grandma's title.  "My mother was a great runner." Deanne says, "her best time was a 1:28 for a half. She was quick."

lessons learned

If Jordan could have one attribute of her mom’s, it would be Deanne's determination. "She’s a pretty determined woman," says Jordan, "She wakes up rain or shine, any weather, and she’ll just go." [case in point: when we caught up with them, they were running in the sleet] "So, you can’t really have an excuse to not do it. It’s always going to feel good. Some days I have to drag myself out there but when it’s done you feel so much better."

How has your mother motivated you and kicked your butt into gear? Or does she still kick your butt?

want more

• Ready for brunch? Try our eggs benny.
• Bond with a little baking. Our top Bliss Ball recipes.
• Our designers love their moms.
• Make sure you're race ready for your big race.
• Learn to run properly: the abcs of running.

Life moves fast in the digital lane, especially for Kristina Simmons, our Manager of Social Media. Don't be fooled. She stands five feet (OK, 5'o.5") tall but she has giant goals. (Like her BHAG to attend the ever amazing annual celebration of music, film and all things interactive - SXSW. She's going, alright - as a presenter, no less. ) No matter how busy life gets, she fits in her workouts. Who says miracles don't happen?

tips for fitness with a busy schedule

It's all about prioritizing when you work crazy hours. Being on the Digital team at lululemon means my days are jam-packed but I always get in a good sweat. (Well, at least most days!) Preparing to speak in Austin has things a little more chaotic than usual for me and I'm relying on the following to make sure I stay fit and sane. Here are my tips.

Sweat in the morning.
My productivity increases big time if I work out first thing in the morning. I'm more likely to do it before the rush begins, plus I don’t have to think about it the rest of the day. I put my gear out the night before. My alarm goes off at 5:30am and I am on the treadmill by 6am.

Schedule workouts into your calendar. Set reminders. Have integrity.
I schedule a circuit class every Wednesday at 4:30pm. I tell my co-workers in the morning so they are fully aware of my plans and they hold me accountable even if the day gets crazy.  

Seek out your workouts before travelling.
Before I travel for work or pleasure, I check out where the cool studios or running spots are and choose hotels with gyms whenever possible. I'm already looking into options for Austin, TX. (PS. If you're travelling near a store, drop in to find out where all the locals go.)

Kristina getting her om on in NYC at Barefoot in the Park

Get some new gear.
New workout clothes make my day. (Yes, I work at lululemon. Call me biased.) It's the perfect reward when I've been working hard. I swear that getting up early is easier when I get to break in a new pair of pants or shoes.

Plan a meeting/workout mashup.
If I don't need my computer, it's fun to meet while going for a run or a walk. The endorphin rush makes for great brainstorming and bonding. (Editor's note: If you want to keep your friends at the office, we suggest you do this only if you have access to a shower at work or if it is at the end of the day.)

Work out at work.
I'm fortunate to work at company that has yoga and fitness classes throughout the day. Why not propose it at yours? If it isn't feasible, start a run club before or after work 1-2 days a week. Our No Excuses Run Club is a big hit here at the office.

Make workout plans with a co-worker or a friend.
I'm less likely to back out if I make plans with someone ahead of time. I typically schedule my weekly plan on Sundays and share it with friends and co-workers to see if they want to join. Sometimes, I even tweet to see who's interested in going.

Commit to a challenge.
If I pay the money to do a 30-day challenge, I’m more likely to actually go. Plus, a little friendly competition always helps.

Diversify.
When I change up my workouts, it doesn't feel like work. I attend complimentary classes at our stores, try new studios, go for runs, hikes, swims - you name it. I’m always searching for new fun classes, running routes and DVDs.

Get new tunes.
When I am feeling unmotivated, I add some new music to the mix. It keeps things fresh, fun and interesting.

Pick up a fitness magazine.
Getting new workout ideas and healthy tips motivates me to work out. I love Women's Health, Fitness, SELF and Shape when it comes to magazines. I also love reading Fitsugar when I'm on the go.

Get into a routine.
It's all about establishing good habits. Whatever activities you choose, commit and make them a routine. When you get into the habit you are less likely to back out. Your body craves it.

My final note? Don’t let lack of time become an obstacle to taking care of yourself. If your goals are to work out more, make it a priority. You’ll feel better, get more done, and be happier!

Have mat. Will sweat - no matter what. 

want more?

• Get your local store's class schedule. Every location has amazing weekly events.
• Discover new music. We have lots of playlists to browse.
• Freshen up your wardrobe. Breaking in new gear is the perfect catalyst to sweat more.
• Download a fitness app. Lesia has great tips on apps to keep you motivated.
• Mix health with travel. Go on a yoga retreat for the most enjoyable workout to date.

Kristina totally inspires us! We know she'll knock SXSW out of the park without skipping a workout beat. What are you going to do to reach your health goals in the midst of your busy life?

Portrait radness courtesy of Camerabag

If something cool is on the rise, Lesia knows about it. She's the resident maven on the Digital team and the one for info on just about anything. Naturally, we wanted her list of favourite iPhone apps. Get out your phone and get ready for her list of must-haves.

lesia's favourite iphone apps

Outside of the standard must-have apps like Twitter, Facebook, foursquare, WeatherEye (way better then the weather app that comes with iPhone), IMDB, Angry Birds, Cut the Rope, Cover Orange, Flashlight, Groupon & Tumblr, there are a few others I couldn’t live without. I've categorized them by price. Enjoy!

(free) - Just download and have fun!
($) - Minimum investment for maximum enjoyment. Expect to pay around $2.
($$) - Pricier but worth every penny. Expect to pay $5 or more.

fitness essentials

If you have goals to run a marathon, do a yoga challenge or reach your personal best, these apps will quickly become your best friends.

MindBody Yoga (free)  I can quickly and easily find the closest yoga class no matter where I am, Vancouver or abroad.

Run Keeper (free)  I just downloaded this one and it looks like amazing. I’ll keep you posted once I hit the pavement with the No Excuses Run Club.

ifitness ($) Stay motivated and get fit with this app. It's currently not available on the Canadian store but it's so good, I'd hate to leave it out.

Loseit (free) This calorie-counting app keeps you accountable. Set a goal and it will help you make it happen. (My husband lost 15 pounds with the baby. What more could you ask for?)

smile! (my favourite picture apps)

Pick some of these up before you pack your bags for that hot-spot vacation or yoga retreat. It’s impossible to choose one!

Hipstamatic ($) Their slogan says it all: digital never looked so analog.

Instagram (free) My newest download. I love how easy it is to share and add filters to Instagram snaps!

Camerabag ($) My first love, if you only have one photo app, this will treat you well.

Pano ($) Hello, PANORAMIC!

8mm ($) This is where all my spare time goes lately. This video app is brilliant. Add vintage effects to everyday iPhone video. It brings new meaning to way-back play-back.

Lesia + Instagram = happiness

edible apps

Jamie Oliver’s 20-Minute Meals ($$) Hands down the most thoughtful foodie app around, especially for a newbie cook.

How to Cook Everything ($$) Featuring the NYTimes Minimalist himself, Mark Bittman.

Epicurious (free) Get healthy recipes from SELF magazine or indulge your inner foodie with a treat from Gourmet or Bon Appetit. You can search by ingredients and get complete shopping lists. If only it made dinner...

Whole Foods (free) Not only can you find amazing healthy recipes, you can also search their database by dietary preferance. Low-fat, gluten-free and vegan? No problem.

current events

For staying in the know on current events, I check out Globe & Mail, NY Times, Mashable, Huffington Post, and Pop Sugar. Best of all? They're all free.

deep thoughts

Apps aren’t all about food and fitness. I know I can always check into these apps when I need a little bit of inspiration.

TED Mobile (free) You'll never be bored or uninspired again. A few faves: Jamie Oliver's TED Prize wish, Ken Robinson’s talk on creativity, Sheryl Sandberg's (COO of Facebook) "Why We Have Too Few Women Leaders".

Seth Godin (free) I love to pop into this app to hear what Seth has to say about marketing & ideas. I’m never disappointed.

just because

Period Tracker ($) My good friend got me onto this one and I share it with every girl with an iPhone. They always thank me – ‘nuff said.

fab fashion apps

Wait! There’s more. In writing this, I’ve realized how many apps I’ve come to depend on and love. Last but not least, the beloved fashion apps I drool over. Again, all are free. ebay and Who What Wear are keepers. Style.com gives you the whole gorgeous site in the palm of your hand. Chic Feed aggregates amazing fashion blogs, most notably, the Sartorialist. Finally, Net-A-Porter. I love its wish-list function. 

Well there you have it. If I'm missing any of your must-haves, I'd love to know!

Lesia's BHAG (big hairy audacious goal) is to one day create an amazing lululemon app for you all to enjoy! Fingers crossed.

you asked

I am currently studying abroad in Copenhagen, Denmark for 6 months and was not able to bring my favourite lululemon yoga mat with me because of baggage restrictions. Are there any poses that you can suggest for someone who is traveling abroad and has a limited amount of space to work with? "Tak for hjælpen," or "thanks for helping" in English! -Samantha

a yogi answers

Hi Samantha!

Thanks for your question!  There are many poses you can practice within a limited space. For a more relaxing practice or to release tightness/stiffness, I recommend the following reclining poses:  single knee to chest pose, simple spinal twist, knee down twist, hand to foot pose variations, thread the needle, happy baby, bridge and reclining bound angle pose. There are also many seated poses that require minimal space including the following:  simple cross legged forward bend, half lotus, full lotus, double pigeon, cow face pose, seated spinal twists (think ardha matsyendrasana and marichyasana), head to knee pose, bound angle, seated forward bend, and staff pose to name a few.

For a more active or energetic practice, I suggest the following:  boat pose, tabletop pose, cat and cow, downward facing dog, chair pose, half sun salutations, sun salutation A series, low lunge salutations, standing balancing poses like eagle, tree and dancer poses, arm balances like crow, camel pose, bow pose, wheel pose, and headstand or forearm balance if you have an inversion practice. Remember to make time for final relaxation, savasana!

Hope this helps!  Best to you and enjoy your practice!
-Danielle Tridenti, St. Louis, Plaza Frontenac ambassador

Do you have any tips for travelling yogis?

more about danielle!

Danielle Tridenti is a yogic guide and Thai Yoga Therapy practitioner.  She is owner and lead instructor at D'sYoga Home in Saint Louis, MO, and assistant to Saul David Raye.  She brings over fifteen years of experience in movement, bodywork, and devotion into her teaching and healing arts sessions. Danielle has studied extensively with Shiva Rea, Saul David Raye, Rod Stryker and Erich Schiffman (to name a few) and is influenced  by the wisdom of the Krishnamacharya lineage, Tantra, Ayurveda, and the Bhakti path. More about Danielle: www.dyogahome.com

what is ask a yogi?

Ask a Yogi is a yoga advice column. If you have a yoga question for a lululemon yoga ambassador, please email askanexpert@lululemon.com.

you asked

When I do child's pose or Bikram's wind removing pose, I get a very uncomfortable pinching sensation in my hip joints. While my Bikram instructors tell me that it's to be expected, it keeps me from truly being able to relax. Am I doing something wrong? Is this something that will get better over time? Is there anything I can do to reduce or eliminate the sensation? What exactly is causing that sensation, anyway?  -Elaine

a yogi answers

Hi Elaine!

Sounds to me like it is our old "friends" the psoas and iliacus. I use the term "friends" jokingly here, as these are notoriously tight muscles for those of us in the West, as we spend most of our days sitting, whether at desks or in the car commuting. The psoas and iliacus are the primary hip flexors. Their function is to lift your leg in toward your chest. The psoas and iliacus are sometimes collectively referred to as the iliopsoas.

The first thing I want you to become aware of is your natural standing posture. Do you tend to arch your low back, allowing your low belly to (for lack of a better word!) pooch out a bit? By engaging your abdominals while releasing your tailbone towards the floor, you will help take pressure off these already overworked muscles. Next, in the two specific poses you mentioned, I recommend taking a hand towel and rolling it up, placing it in the hip joint to create more space when you fold forward. You can use a rolled up blanket if a towel is not big enough.

A great pose to stretch the back leg muscles is Lizard Pose, or Utthan Pristhasana. To get into this posture, come into a low lung, ensuring the front knee is tracking over the front ankle. Bring the heel of the front foot an inch or two to the outside of the mat. Place both hands to the inside of the front leg. Next, slide your back knee behind you so that the knee cap is behind the hip; the thigh bone should be in a diagonal from the hip to the knee. Untuck the back toes so that the top of the foot is down. If it's available, you can come down onto your forearms or a block to deepen the lung; then begin to lengthen the pubic bone toward the navel, extending your heart to the front of the room. Hold for ten deep breaths, switch and repeat.

The last point I want to leave you with is that in yoga, we should absolutely be working - this is how we build heat and create space - but never at the risk of injury or harm to ourselves. We yogis call it "tapas": purification through fire. However, the overarching principle above "tapas" is "ahimsa." Ahimsa means doing no harm. It is a very fine line we straddle, especially those of us who have more rajasic practices such as Ashtanga, Power Yoga, and Bikram. But, this is where we learn to practice our yoga. Can we practice strongly, but softly, as well? Can we push ourselves, but not beyond the limit of no return? Can we leave enough space so that we actually have room to grow and go deeper? Backing off is sometimes how one can end up going deeper in the long run. Because our bodies are like everything else, they do not respond to force. Yet if we are patient and loving and compassionate, they open up like a lotus flower and we take our practices to a whole new level.

I hope this helps!

- Sarah Ezrin, lululemon athletica Brentwood ambassador

more about sarah!

I am a yoga instructor from Santa Monica, CA. I teach at Bryan Kest's Power Yoga studio, as well as a few other top studios and gyms around the Los Angeles region. My daily practice is Ashtanga yoga. I feel very strongly that our mats are just a microcosm for our greater lives and that through learning how to cope on our mats, we can learn how to better deal in our lives. However, we must remember everyday that it is a path and a process, and one I know all too well That's why they call it a practice! More Sarah here: www.sarahezrinyoga.com

what is ask a yogi?
Ask a Yogi is a yoga advice column. If you have a yoga question for a lululemon yoga ambassador, please email askanexpert@lululemon.com.

Ask any runner and they’ll tell you there’s a distinct difference between good pain and bad pain. Bad pain is that sharp, unbearable pain which tells us to back off before you do some serious damage. Good pain, on the other hand, is that slightly burning and yet totally satisfying hurt-so-good type of pain.

Train in the good pain zone. Improve your running by using good pain as your training guide. Push yourself into that good pain zone but not so far into it that you wind up in the injury end zone.

Know the difference between good and bad pain. Picture your last great run, your heart pounding and the sweat pouring from your brow. There’s no question you’re working hard but deep down you know there’s more - that’s good pain.

Realizing the difference between good and bad pain will help keep you healthy.

Lets face it, running is going to make you stiff and sore. At times you’re going to wake up stiff and crawl up the stairs regretting those extra laps. This is completely normal, muscle soreness happens when you slightly over do it. Take a few days easy and you’ll be good to go. Overuse injuries happen when you experience extended, sharp pain. Your body is telling you to stop but your mind doesn’t listen.

Above all, listen to your body to prevent injury.

As a runner it’s very important, and at times extremely challenging, to follow your body’s orders. Your mind says go but your body says no. Don’t let mild soreness prevent you from your workout, but if discomfort is forcing you to question the run, you’re probably entering bad pain territory.

Stay in the good pain zone, follow your gut and you’ll improve enjoying every injury free moment.

View running running gear:

• Dash Tank
• Hustle Jacket
• Run: Dash Tight

This fantastic group of people support our guests, stores, ecommerce team, and online communities. It's also a bit of an insider secret that the GEC is an awesome launching pad into other roles in the company-- just ask our Public Relations Coordinator, Lindsay, or our Online Community Manager, Carolyn!

Right now the GEC is growing. Meet Robin and Jennifer, the newest GECers:

meet robin

Robin, living the West Coast dream!

what is your most memorable childhood experience?

Family vacations. Almost every year on Christmas break or summer vacation we would pile into the family car and drive from Ontario to Nova Scotia and spend two weeks there. They were never big or fancy but definitely something I’ve always treasured.

why did you join lululemon?

About 10 months ago I decided to move out to BC to pursue a career goal in firefighting. I began my search for a flexible job that would help me reach my goals. lululemon stood out and I’ve been with the company a month and a half now. It's not only congruent with my life style but my values, too.

Robin, when he's not at the GEC!

what's your favourite way to sweat?

Pumping iron! No better feeling than putting those numbers up and reaching your goals.

who/what inspires you?

My family inspires me. I’ve been blessed to have some really amazing teachers and role models. Other things that have had a great impact on my life are: arts, culture, traveling, and the amazing people I’ve met along the way.

what’s your BHAG (big, hairy,audacious goal)?

Although its sort of an 'on the spot BHAG' I can honestly say that owning my own fitness centre/health store is something I would thoroughly enjoy.

meet jennifer

One of Jennifer's biggest passions is dancing. Here she is on stage performing.

what has been the biggest surprise working for lululemon?

How much everyone here cares about each other personally as well as professionally. This really goes to show how support from peers speeds up progress, as everyone here is striving for and achieving goals every single day. It amazes me just how much positivity is in this one room as a result of the ongoing support and encouragement from others.

what is your guilty pleasure?

Chocolate. I have a stash in my desk at all times.

what are you passionate about?

I have a passion for life, but if I had to be specific, my passion lies in dance. I have wild dreams about performing in huge venues, and I can talk about dance for hours on end. It’s my way of expressing myself and inspiring others to live their dreams as well.

what drives you crazy?

Fruit salad/mixed fruit cups—I have a distaste for oranges in my fruit salad/mixed fruit cups. The citrus flavor contaminates everything and you can’t enjoy your other fruits!

what quote/piece of advice has had the biggest impact on you?

"When life hands you lemons, make lemonade.” There’s a positive and a creative way to look at all situations. Things are never as bad as they seem at first.

More exciting opportunities for fresh educator faces are popping up at the GEC! Visit http://tbe.taleo.net/NA1/ats/careers to find out more.

Inside The Studio, lululemon's newest strategic sales partner

Let’s back up a bit. Wondering what strategic sales is? Strategic sales partners are yoga, Pilates, fitness, Bar Method, Dailey Method, spas and other various fitness and health studios that we've partnered with. They give our guests access to our products right where they sweat. Many of our strategic sales partners are in regions where lululemon stores and showrooms haven't yet opened up.

Back to our newest strategic sales partner: meet Ann Asquith, founder of The Studio.

Ann with a Pilates student. P.S. Spot the manifesto!

A former bank manager, at age 50 Ann was introduced to Pilates. Immediately she was hooked, and in less than three years she was teaching locally. This past September, Ann made a total career change when she decided to ditch her business suits for stretchy pants, and opened her very own studio: sharing her love for Pilates with the world. This past February, she added lululemon apparel through our strategic sales program out of The Studio, which is staffed by the children of her students. How’s that for building community!?

Faded Zap and Senorita Pink: how to brighten up the Yukon Winter!

Ann's passion: Pilates.

We are thrilled to be a part of the Whitehorse community through Ann’s studio. If you’re interested in trying Pilates, visit the web page of your local store to find the closest facility (under "local resources"), or let one of our superstar educators tell you about their favourite place to practice. To find your nearest strategic sales partner, visit "Other lululemon locations" under the store finder at: http://lululemon.com/stores/

Here at lululemon athletica’s Store Support Centre, we have a truly wonderful yoga and fitness program. Five days a week, instructors come into our light-filled studio to conduct classes consisting of various styles and degrees of difficulty throughout the day – and all you have to do is grab a (provided) mat and show up. With all these resources at my fingertips, you’d think I’d be the downest dog in town, right?

Wrong. Exceedingly, surprisingly, embarrassingly incorrect.

It’s time for a shameful admission: In my four months of working here thus far, I have NOT been to a yoga class at the Store Support Centre (editor’s note: those meowing noises are the symphony of a litter of inflexible kittens pawing their way out of the bag).

Alexis is going to her first yoga class today!

It didn’t start this way. I had the best of intentions, sure. But like many of you, I was so caught up in the workings of my new job that I completely forgot what attracted me to lululemon in the first place.

The reason I’m sharing this with you is to prove a point – this can happen to anyone with the best of intentions, even someone working in a building BASED around yoga. It doesn’t matter how near or far you are from your yoga facility, or gym class; how cold it is outside, how much work you have, or how your running crops are in the wash. If you want to make excuses, you can.

Clichéd, but true: you can lead a horse to water, but you can’t make him drink. Well friends, get ready, because this old chestnut (neigh?) is getting ready to take a trot (scratch that: CANTER!) through the Hatha fields on Monday with Ingrid, one of our lovely instructors. As for her correcting my woeful use of animal metaphor, it’s too soon to tell.

What are you going to do today with no excuses?

'Tis the season to be busy. You know what I’m talking about. It’s the holiday season and we’re all juggling something. Whether it’s work, family and friends, holiday parties, or spending hours shopping for that perfect gift… who can find time for themselves? This is one of the most common times of the year to let our exercise routine go by the wayside. Don’t let it. Here are somes ways to make the most of your season:

put yourself first

Many of us do everything for everyone before doing just one thing for ourselves. Give yourself a gift this holiday season. Focus on nurturing your mind and body by doing a few things to energize, motivate, and help you be happy. One of the best things to do is to exercise. Working out can recharge your batteries during these frenzied days of festivities. By finding time for yourself, you’ll have more to give to others and more holiday cheer.

set yourself up for success

Make the most of your time by scheduling exercise into your calendar. Just like your work or school assignments, appointments and dinners with friends, put exercising on your to do-list. Set yourself up for success by carving some time out for YOU.

nail down a schedule

Take just five to ten minutes a day to come up with a plan so that you can nail down a schedule. Feel like getting your heart pumping by going for a run? Need to find some zen time at a gentle yoga class? Want to let your spirit soar at a dance class? Just like with goals, writing something down helps you commit to that action and will hold you accountable. There will be less wiggle room to flake out if you have it scheduled into your life.

make it a habit

By scheduling fitness into your daily routine, we can eventually create a pattern and make it a habit. The benefits of a healthier and happier you are worth it!

The entire online community team will be sweating every day next month! Join us in January for our "sweat once a day" challenge: www.lululemon.com/community/challenge

lululemon Robson St

Rob Tubajon of Endorphin Junkies personal training: to break the 1:35 half marathon barrier by the Fall Classic in November!

lululemon athletica Ala Moana

Sharlene Bliss: To be open to experience the newness of each moment.

Kate Baldwin. Looking forward to in 2010: True Union’s Teacher Training Program kicking off in the summer of 2010! It is going to be AMAZING! There is such an inspiring group of people collaborating to create and build a strong, thorough, and deeply rewarding yoga and life experience. This is the first destination Vinyasa training of its kind on the islands!!

Jill Gaspar: My goal for the next year is to help others (everyone I come into contact with) move towards lightness. To get out into the community and through teaching not only in my own community but on the other side of this island (and every where I go) that everyone can move towards grace. Away from the dark.

Todd Iacovelli: I will grow as a leader in business, service, and running.

Jayme Newhouse: One mind. One body. Live Aloha.

Erika Eberhart: I'm looking forward to staying happy and healthy in 2010 through coaching cycling and spinning, swimming, outrigger canoe paddling, and learning to stand-up paddle (SUP). Totally stoked to buy a SUP in January 2010! Happy Holidays!

lululemon Rideau Centre ambassadors

Michelle Collett: I will complete my 3rd Ironman while raising money to help stop animal cruelty in July.

Gavin Featherstone: I will complete Ironman 2010 in 13hrs in July!

 
Tracy Koert:

1. I will open a 2nd Moksha Yoga studio in Ottawa.
2. I will successfully complete a Half-Ironman.
Both by December, 2010.

Laurie Howe:

1. I will continue to deepen my practice.
2. I will continue my studentship/training with Anusara yoga.
3. I will ski more.
4. Always stay in beginner's mind and learn to draw on the well of patience I am told I have inside ))

Marilyn Tan:

1. Finish the "Goofy" in January 2010, doing "10 and 1's" the entire way (half-marathon on Saturday and a full marathon on Sunday)
2. Run a 10K in 50 minutes at the Ottawa Race Weekend
3. Train at least 15 people to run the race of their choice at the Ottawa Race Weekend through the Lululemon Run Club!

Angelina Armstrong-Man (a.k.a. The Iron Angel!): I will make it into a world wide/Canadian fitness magazine to spread the word/love/fantastic benefits of Kettlebells by December 2010!

lululemon Queen St

Jess McIntyre: Career goals: raise $500,000 with Power of Movement this year, mobalizing Canadians everywhere. Yoga goal: going into headstand from widelegged forward fold. One of my life goals is to never stop learning or growing as an individual. One of the ways I would like to continue this drive forward in 2010 is to be accepted and attend business school to obtain an MBA.

lululemon Carlsbad ambassadors

Robert Budd will have his Kettlebell Journal website up and he will run his first overseas workshop in Japan.

Michael Fukumura will teach even more effectively and in more inspiring ways in both public classes and in his trainings so that students can experience and make deeper shifts in what they care about the most. From a student perspective, his goal is to assist his teacher in his trainings in Japan in April 2010.

Mike Morrison:
1. Earn and maintain a top 8 team/16 individual seed in the US and also compete on the pro world tour to make a run at future Olympic games.
2. Teach at least 500 young athletes the most effective ways to lay the muscular foundation to effectively train and compete injury free for years to come.

Dejinira Lee has had her Cycling Cert for 7 years and it's time! I will be teaching the most fun and dynamic Cycling classes in 2010.

lululemon Evanston and area

Jocelyn Davis (Chicago Halsted Alumni Ambassador): I will see 200 new clients at Akemi Fitness Method by June 30, 2010.

Lisa Weber (Evanston): I will record a meditation cd by March 1, 2010.

Lela Beem (Evanston): I will find a kirtan/yoga retreat in Costa Rica to go on for my 30th birthday by August 2010. I will be in bed by 10:30 and wake up at 6:30 and do my yoga and meditation practice in the mornings by January 1, 2010.

Luis Bracamonte (Chicago 900 N. Michigan): I will introduce the Kimera Fitness Program, an all-in-one system to give rise to the athlete in all of us, in Miami by December 2010.

 
Are you feeling inspired to create your own goals? Check out goals.lululemon.com to get started.

lululemon athletica Ala Moana's Studio of the Month featured the pole-dancing studio Fit for a Goddess.

Recently lululemon Ala Moana featured a pole-dancing studio called Fit for a Goddess as our store's studio of the month. We had in-store pole dancing demonstrations and a complimentary introductory class just for ladies. Seeing these athletic women fly through the air in front of complete strangers inspired me to sign up for a series of pole-dancing classes.

I've always been more of a tomboy: ask any of my friends and they’ll tell you that the extent of my dance repertoire consists of the robot, running man, or any other goofy move you can think of. So walking into a class that focused on femininity was at first a little uncomfortable for me.

Unleashing your inner Goddess with pole dancing.

Our teacher encouraged us to embrace our sexuality, to move our bodies with grace and strength, and to be comfortable with ourselves – no matter what age, shape or size. No judgments on ourselves or each other. At the end of our first class, our teacher told us it was "showcase time". We had to perform the dance number in small groups for the rest of the class. My heart started thumping and my palms started to sweat. We got up, did our thing, and it was over as quickly as it started.

Teachers from Fit for a Goddess did weekly pole-dancing demonstrations at the lululemon athletica Ala Moana store.

After class I laughed to myself -- now THAT was doing one thing a day that scares you. At least for me. While a dance class might not be a big deal for some... we all have different fears, push ourselves in numerous ways, and in the end, our take away lessons vary. But hopefully trying something new fuels our hunger for more – out of ourselves, out of others, and out of life!

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.<-->