Katie (Key Leader at Vancouver's West 4th Store) is almost as crazy about running as she is about making delicious, healthy food. She's finally been persuaded to share her favourite smoothie recipe. She recommends it as a powerful way to start the day or an amazing post-run energizer.

image: flickr - Frank Gruber

magic bullet

Katie's an advocate of the Magic Bullet. If you don't have a Magic Bullet, you can put the ingredients together in a 2-cup (500ml/20 oz) container before throwing them in your blender.

step 1 - into the cup

-one large handful of fresh spinach (raw), squish to bottom of cup

-2 tbsp plain yogurt

-1/2 tsp cinnamon

-1 tsp matcha green tea powder

-1 tsp freshly grated ginger

-1/2 ripe banana

Fill the rest of the cup with frozen blueberries (or frozen berry of your choice)

Add as much chilled green tea as the cup will allow

step 2 - blend & enjoy

To kick it up a notch, or for a more substantial meal, add 2 tbsp of granola and 1/2 tbsp hemp hearts. Enjoy this variation with a spoon.

want more?

• to juice or not to juice, that is the question
• eat well for marathon training

No, Tess is not auditioning for the role of Cinderella. Cinderella had the good sense to at least keep one shoe on. And no, she hasn’t forgotten her shoes at home.  In her preparation for the New York marathon, Tess recently embarked on a barefoot training regime. That’s correct – She's willingly elected to go running with naked feet.

Barefoot running is a hot topic in the world of runners right now. The debate between barefoot running, zero drop shoes (shoes where the forefoot and the heel are at the same level) and traditional (raised-heel) shoes rages on. So, when my coach asked me if I would be willing to try doing some of my track warm-ups barefoot, I jumped at the chance…and then immediately wondered what I had gotten myself into.

injury prevention or cause

I have battled IT Band issues my entire running career and a large part of the problem stems from the fact that I have weak feet. The theory behind barefoot running is that standard running shoes actually offer our feet unnecessary support and by removing the shoes, we teach our feet to stand (and run) on their own. Devotees of the practice also claim it to be an excellent tool for teaching your body proper running form – landing with a mid-foot strike rather than a heel strike which means lower impact on joints – while opponents claim that the continuous pounding without protection will only set you up for injury.

the mid-foot strike

If you’re doing it correctly, your foot will hit the ground almost directly under your hip, making it easy for you to bring the foot back and have the heel just barely graze the ground. It should also be markedly quieter than when you run with a heel strike. I sometimes feel as though I’m doing my very best Godzilla impression when I start running with my heels down first.

what devotees and opponents are saying

• Pro – strengthens under-used muscles in the feet
• Pro – naturally promotes good form
• Pro – good form means fewer injuries and faster race times

• Con – repeated pavement pounding without support can lead to overstress and injury
• Con – feet exposed to the elements could become injured by objects on the ground
• Con – Not enough research has been performed to prove that it prevents injuries

take it slow

One of the most important things to know is that you have to ease into it (um, isn’t there some line about learning to walk before you run?) I only ran 400 meters and my feet felt like they got a workout. Take it slowly so your body has time to adapt and you don’t wind up sidelining yourself. And, while I may not ever take on my beloved 26.2 mile distance shoeless, I will continue to spend part of my training free of my shoes and spend the time when I'm shod wearing zero drop racing flats. It’s earned me a new nickname from the boys at the track – “Foot Nudist”.

They say, "don’t knock it ’til you try it" but for some people the idea of going shoeless just doesn't add up. Are shoe-wearers being over-sensitive or are 'foot-nudists' a pack of heavily calloused idealists?

want more

• not convinced? How to find a good running shoe.
• the ABCs of running.
• don't go further than bare feet.

Are you in the first few years of a yoga practice like I am? Do you live your life in a whirlwind of work, friendships, family and everything else in between…and sometimes feel tired and overextended when your head hits the pillow? If this sounds like you, I highly recommend heading with a few close friends to a weekend festival like Wanderlust.

Primarily focused on yoga + music, Wanderlust Festival (held in a locations across the U.S. each year) is a wonderful blend of all things designed to nourish to your body, mind and spirit. I was lucky enough to attend this year’s Wanderlust in Stratton, Vermont, and I have a couple of key learnings I’d love to share with you.

1. variety of classes & quality of instructors

Can you say Rodney Yee-Colleen Saidman-John Friend-Seane Corn-Elena Brower ten times fast?! If you are a beginner yogi trying to take your practice to the next level, this is the PERECT forum. Not only are you practicing with some of the top instructors in the world, the variety of classes is staggering. In our all too fast-paced daily routines, sometimes we count on what is tried & true instead of venturing into, for example, a deep-breathing Kundalini class. At a weekend like this, you have so many opportunities to try new styles of yoga and you might surprise yourself with what you like. Anusara and I are now BFF forever!

2. go with friends

After opening your heart, hips, and well, everything over the course of four days, I guarantee you will have some of the most authentic, powerful conversations of your life. The girls and I talked about goals, health, relationships and more – and they were some of the most honest, warm and impactful conversations I’ve had in years. We also laughed & danced our butts off – my face was as sore as my hamstrings when I got home!

3. trust your body

As always, who we are on the mat is usually who we are off it, too. I came into my weekend in Vermont thinking I couldn’t do certain poses. A few classes in, I discovered that if I just tried to perform them, I could do them. Were my poses textbook? Or the deepest stretch in the room? No – but they were still the poses, and it was me doing them. I took this realization back to my home studio in Vancouver and my shifted perspective has me doing things now I wouldn’t have dreamed of three months ago – both in & outside of class.

4. go with an open mind & heart

There is literally something for everyone at a festival like this. From getting feathers woven into your hair to palm-reading to music of all kinds, there is a lot to do if you need to take a break from asanas. I had never heard Krishna Das sing and, to be honest, I probably would have said “he’s very talented but it isn’t my cup of tea” had I heard him before. However, after seeing him perform live at Wanderlust, I listen to him at home all the time when I’m relaxing & making dinner. An added bonus: when you come home and find a red feather tickling your shoulder during a day at work two weeks later, it’ll stop you dead in your tracks and make you giggle!

If you are looking for a retreat from your daily routine, want to deepen your daily practice and love exploring, check out a weekend yoga festival. You’ll leave lighter, more centered and ready to return to your life with a spring in your step and a renewed intention.

want more?

• top 10 wanderlust must-haves
• be sure to check back for Alana's daily recaps from Wanderlust Tahoe.

upcoming wanderlust yoga festivals

• Wanderlust Tahoe – Inspired Gathering
• Wanderlust Santa Monica – Yoga In The City
• Wanderlust Tahoe – Wanderlust CA
• Wanderlust Seattle – Yoga In The City

Summer, if it's done right,  is alternating bouts of heating up and cooling down; and being so busy having fun that you've barely got time to splash water on your face. Summer is also about gorging yourself on the juiciest fruits that nature has to offer. I love the way fruit refreshes me - it's like a big drink of water and a shot of energy - combine that with a sharp cheese like feta or blue and you have a healthy and hedonistic summer snack.

watermelon and feta salad

• 8-ounce package baby arugula
• 4 cups watermelon  (cubed)
• 8-ounce package feta cheese, crumbled
• 1 tablespoon balsamic vinegar glaze

Spread arugula on a large platter. Scatter watermelon and feta over the arugula.
Drizzle with balsamic glaze and pepper to taste.

(If you can’t find balsamic glaze in the supermarket, you can make it by reducing 3/4 of a cup of balsamic vinegar in a small saucepan to 3 tablespoons)

fig and mozzarella salad

• 1 bowl of soft, green, salad leaves
• handful of basil
• 6 figs
• 6 medium bocconcini balls
• 6 slices of parma ham
• 6 tablespoons of oil
• 3 tablespoons of lemon juice
• 1 tablespoon of honey

This is a very visceral recipe to get your fingers into.  Tear up the basil, the bocconcini and the ham. Toss these with some soft green leaves and place the cut, splayed figs on top. Combine the oil, juice and honey and drizzle over the salad. Season to taste. (When choosing your figs, you want them soft and ripe - they don't ripen after they've been picked. Fig connoisseurs look for a droplet in the small hole at the bottom of the fruit.)

image: flickr-Dito

caramelized pear and blue cheese salad

• 2 tablespoons of butter
• 3 tablespoons of white vinegar
• 1 tablespoon brown sugar
• 2 pears (quartered and cored)
• 1/2 cup of walnuts
• 4-ounces arugula
• 6-ounces blue cheese (sliced)

Heat the butter, vinegar and sugar in a fry pan. Add the pear and walnuts and cook over a medium heat until the pear is soft. Place the arugula in bowls and top with the pears, walnuts and blue cheese. Spoon the pan juices over the top.

Summer fruits and salads are more refreshing than that shower after hot yoga. We'd love for you to share some of the ways you maximize the summer crop and your favourite go-to summer salad ideas in the comment section below.

what else are we excited about this summer?

• the Vancouver Bust Out!
• Wanderlust festivals
• the return of our favourite tanks

wan·der·lust: [n.] a strong desire to travel. This pretty much sums up my state of mind about 99% of the time, so when the opportunity to combine, yoga, travel and social media at Wanderlust Festival arose, I was first to volunteer.

I’m a little ashamed to say that in the month leading up to the festival, yoga was lacking in my life.  Work was busy, the weather was wet and excuses were plentiful.  I was literally counting down the days until I could escape to my mat and find some sunshine and peace.

Getting to my first class at Wanderlust was hectic to say the least.  I was running on 2 hours of sleep, there was torrential rain, thunder, lightning and crowds of people everywhere.  Despite the less than ideal conditions, I was determined to unroll my mat, begin my practice and be present in the moment.

As I walked out of the tent after a powerful class with the legendary Sean Corne, I couldn’t help but laugh at my boost of motivation.  Where had this drive been for the last month or so?  Why was this class any different than my ones at home? Four days of handstands, backbends, vinyasa flows and meaningful insights reminded me why I fell in love with yoga and how integral it is in my life.  It’s my time for expression and reflection. It’s my place to feel strong and to relax.

Though at times getting to class can seem like a hassle or even a stressor in itself, we need to remind ourselves that it's always worth the effort.   My biggest takeaway from Wanderlust was that I don’t need to wander to find time for my practice.  I just need to roll out my mat.

the gratitude tree at wanderlust Vermont

Something you should know about Thea, one of our Vancouver educators, is that she loves to dance for fun. For her, a successful party is simply not complete without a sweet, sweet dance floor. She tells us how her passion for dance (and a belief that it can bring communities together) led her to a series of Big, Hairy, Audacious Goals and a future date with Ellen.

I lost touch with dance in any sort of formal way after I finished school. It wasn’t until my sister’s wedding, 3 years later, that my passion was reignited with the brilliant plan of creating a flash mob as a gift! I choreographed a ridiculous routine to Beyonce’s ‘Put a Ring On It’ and made a step-by-step instructional video. The guests learned the steps prior to the wedding and busted it out an hour into the reception. It was awesome! The next winter, during Vancouver's Olympics, 5000 spectators watched as a 3000 strong flash mob danced my choreographed routine up and down Robson St. This second success gave me a new sense of energy, momentum and purpose (and an opportunity to set some goals.).

 

setting big hairy audacious goals

Focusing on my strengths and my passion for dance, I set my first BHAG (Big Hairy Audacious Goal): I create an online instructional dance choreography business by January 2011.

It felt scary, foreign and ridiculous to create a business out of thin air. That, by the way, is how you know a goal is a BHAG. If it scares the crap out of you or seems impossible, it is a BHAG. It's been a year of huge learning, perseverance and patience but I have successfully created my business, Just For Fun Dance Party, and can check that BHAG off the list.

Of course there is always another juicy one waiting around the corner. My current BHAG gets me excited every time I think about it: the Vancouver Bust Out! It's an opportunity for Vancouverites to get together and create a unique and hilarious experience. A Bust Out is like a flash mob but it's NOT a secret. The goal is to engage with our greater community and do something just for the sake of fun!

the bold declaration

• 500+ Vancouverites participate in the Vancouver Bust Out on July 23rd during the Khatsahlano Music Fest.
• Ellen DeGeneres sees the video of the Bust out on youtube and invites me to teach her and her audience the dance. (I've assigned you a special ring tone, Ellen).

join in

Come join in the fun and bring all of your friends and family. We dare you all to try learning the first few moves and NOT giggle. Check out  justforfundanceparty.com or find the Just For Fun Dance Party Facebook page so you can learn the moves at home.

Or come practice in person with Thea. Here is the schedule of rehearsals for the Bust Out! happening on July 23rd:

• Wed July 13 from 8- 9pm @ lululemon West 4th (2113 W 4th Ave)
• Wed July 20 from 8- 9pm @ lululemon West 4th (2113 W 4th Ave)
• Fri July 22 from 7:15- 9:15 @ Semperviva Kits Beach (2201 W 4th Ave).

want more

• learn how to create powerful goals
• dance. sing. floss. travel. it's right there on the manifesto

Our bodies are feeling a little battered and bruised lately; trying to make the most of summer and inspired by the exploits of the Tour de France riders to go for long runs and bike rides. Our regular yoga practice goes a long way to strengthen our muscles and ease those aches and pains; Ryan Leech, lululemon Elite Ambassador, certified yoga instructor and mountain biker extraordinaire, is taking it to the next level.

ride and reach

In August, Ryan will be leading a 15-person Ride & Reach retreat in Canmore, Alberta. The retreat will feature:

• Yoga for cyclists workshop at Gaia Studio
• Mountain biking skill progression at the Nordic Centre
• Guided all mountain ride
• Post ride yoga flow at Gaia Studio
• Dinner & social at the Paintbox Lodge

6 important questions

what: Ride & Reach mountain bike and yoga
when: August 6, 2011
where: Gaia Collaborative Medicine, Inc. Canmore, AB, Canada
who: Ryan Leech
how: contact the Gaia Clinic to sign up
why:

• meet amazing people
• be proactive about taking care of your body
• improve your technique on the mountain and in the studio
• to encourage Ryan to run more of these workshops

what's going on locally?

With only 15 spots available, this may seem like a bit of a tease but we thought we'd share the love and hopefully get a little love in return. If you know of other workshops like this one in your area, let us know. If you need help finding yoga (closer to home than Canmore), your local lululemon store can connect you with yoga studios and styles.

top 10 wanderlust must-haves

When our team hit the Wanderlust yoga festival in Bondville, Vermont, last month they had an amazing time (despite the inclement weather). It was like a sampler pack of yoga styles and music: acro-yoga, vinyasa, chanting and gongs. With plenty more summer still to come and lots more festivals coming too, Paula (our Social Media Specialist) put together her list of essentials to get the most out of upcoming yoga festivals.

1. Wanderlust Rucksack – I was lucky enough to test this backpack before it hit stores.  I loved all of the zipper pockets and the laptop sleeve; plus the built in rain cover came in handy during the unexpected downpours.

2. Skinny Satin Pirouette – I’ve finally found a headband that works for my head; skinny and sticky so it stays in place. We did tons of inversion workshops so this was crucial for keeping my hair out of my face and letting me focus on the pose.

3. The Mat – Cushioned and grippy! After a 12-hour travel day, I was extremely happy I was carrying a comfy mat.

4. Manduka Equa Towel – The towel helped provide a little more cushion over my travel mat when I needed it and soaked up the puddles.

5. iPhone – My lifeline. I was tweeting, facebooking, instagramming and checking-in everywhere.

6. Water Bottle – When you’re doing 4-6 hours of yoga every day, staying hydrated was uber-important.  I switched back and forth between H2O and coconut water.

7. Travel Pooch – Anyone I travel with will tell you I’m more than slightly forgetful. I need a bag I can keep close to my body and easily do my keys-phone-passport-wallet check.

8. Vinyasa Scarf –This magical piece acted as my scarf, towel, wrap, pillow, blanket and rain cover. `

9. Dense Foam Block– I actually didn’t bring this with me, but I wish that I had!  Bricks were not supplied in any classes, and when you’re on your 3^rd class of the day, a little extra support would have been greatly appreciated.

10. Moleskin (not pictured) - This was beside my mat all weekend.  With so many amazing instructors at Wanderlust, I was constantly jotting down inspiration and education.  I saw some people using the moleskine app on their iPads instead of notebooks too.

top two nice-to-haves

11. Passport & Rosebud Strawberry Lip Balm – These aren't must-haves, but they're pretty important if you're a Canadian with a lip balm addiction.

upcoming wanderlust yoga festivals

• Wanderlust Chicago - Yoga In The City
• Wanderlust Tahoe - Inspired Gathering
• Wanderlust Santa Monica - Yoga In The City
• Wanderlust Tahoe - Wanderlust CA
• Wanderlust Seattle - Yoga In The City

nutrition tips for marathon training

That's right, marathon-training season is upon us.  While the right shoes, fancy pants, a committed running partner and clinic or training plan are key to a successful run we don't often hear people ask ‘So, what are you eating?” Being a self-professed ‘Nutrition Nerd’, Jacqueline asked Georgia Morley (lululemon founder Chip Wilson’s chef and holistic nutrition super star) for some expert advice.

fuel

Training for a marathon means essentially running a bunch of mini-marathons. You almost need to eat like it’s race day throughout your training. The key to building and maintaining endurance is carbs.  And don’t be mistaken not all carbohydrates are created equal.

carbophobia

I know a lot of people have some “carb” fear. It’s important fuel your body with COMPLEX carbohydrates such as brown rice, whole sprouted grains ( this doesn’t mean processed wheat), rye breads, kamut, amaranth, quinoa and starchy veggies likes squash or yams.   So fuel up with at least 300 calories of complex carbs around two hours before a training session.

plan ahead

Two hours ahead may seem like a lot of planning but it’s critical. If you eat 20 minutes before your run, not only will your body be working so hard to digest the meal, you will get zapped fast, the energy boosting carbs won’t have had time to take effect and the stitch in your side will take you outta the game.  Gotta have game.
kamut and porcetta salad with yams and roast new potatoes

carb highs

To maintain that carb high, you need to get the right balance of carbs with nutrient rich vegetables and fruit and lean proteins; grilled chicken, legumes, lean beef, lamb or pork.  If you can, combine your proteins with veggies and leave your carbs all to themselves, I mean minus their friends the proteins.  That’s right people, eat a giant heaping bowl of whole grain pasta with fresh tomatoes, pine nuts and basil all by itself and then go back for seconds.

post-training

AFTER your training session, eat about 400 calories of lean meat and veggies, then eat again 4 hours later -  perhaps an egg white frittata with wild mushrooms ( a partial protein don’t cha know) , a smattering of soft goat cheese and a grinding of black pepper.  It’s just that easy.

sports drinks and gels

Speaking of easy, I’m really not a fan of high-tech sports drinks and carb/electrolyte gels (or putting anything synthetic or processed in your body). That said, after mile marker 10 on your run, it’s hard to whip out a frittata and indulge whilst running like the wind.  So, gel it up people, your body will need that fuel, even if it is processed and a weak supplement for whole foods.

24 hours to go

The night before your marathon go carb crazy with a dinner of about 1000 calories composed of carbs.  So good, right?! And the WATER – drink so much water you could float through the finish line.  This is about hydration and keeping your muscles from going into shock.  Drink at least 2 litres of water prior to training and on race day, then drink periodically throughout your race at the appropriate times (I am parched just thinking about it). Alternating water with Coconut Water (a.k.a. nature’s Gatorade) will really amp up your electrolytes as well.
halibut in orange, miso and ginger

the full meal deal: training menu

6am

• Protein smoothie : 4 egg whites, berries, milk or milk alternative, 1 scoop spirulina, crushed ice)
• Brown rice hot cereal : 2 cups cooked brown rice, a few raisins, 1 cup milk or milk alternative, slivered blanched almonds, 2 table spoons flax meal – combine all ingredients in a pot and simmer, top with milk or milk alternative and about 1 table spoon maple syrup  - maple syrup does not spike your GI like ALL other sweeteners do
• Coffee if ya have too, but your run will sustain much better if you do decaf
• Water

* Stay away from juices – juice is just a candy bar in disguise

11am

• Whole chicken breast marinated with grainy mustard, lemon and olive oil:  marinade chicken for 1 hour (I like to do 6 at a time so I have some for the week ahead).  Grill on barbecue or bake at 400 for 30 minutes.  Serve with a fresh salad of green veggies with hemp seed, flax and apple cider vinegar drizzled over top.  Perhaps an apple to stave off the sweet tooth, and a cup of roibois tea.
• Water

2pm, 4pm

• Blanched or roasted almonds, cashews, pumpkin seeds, berries, apples, a little more brown rice cereal from the morning, a handful of unsweetened organic chocolate chips, hommous with brown rice crackers, a big lettuce leaf filled with sprouts, almond butter and apple
• Water

6pm at the latest

• Brown rice pasta with arugula, cherry tomatoes, goat cheese and lemon broth – cook the pasta as directed, then drain and set aside.  On a medium high heat toss about 1 tablespoon grape seed oil into a pan and then the tomatoes, arugula, zest and juice of one lemon, a splash of white wine or veggie broth if desired, the pasta and finally the goat cheese, some fleur de sel and black pepper.
• Water and one glass of wine if you’re feeling fancy.  That’s ONE glass of wine.

Dessert

( YAY, YOU GET DESSERT!!!)

• 4 squares of dark chocolate, another apple, or a few carrots ( I know it seems strange but it will give you the sugar hit your looking for and in about 3 minutes after eating them, you won’t feel like you want anything else sweet – although carrots do metabolize just like a marshmallow - sneaky), a bowl of yogurt sprinkled with hemp seeds, nuts and fresh berries a little maple syrup if you need it....or make a quinoa pudding with chocolate, quinoa, and a little milk or milk alternative – serve warm
• Water

As Georgia says, planning is critical. The marathons will be upon us in no time, so let's spend time now to get our bodies ready for it.

Georgia Morley is a veteran chef specializing in holistic nutrition and local foods. She works in Vancouver as a private chef and is currently mid-way thru her Anusara Instructor training (as if she wasn’t magic enough).

With Independence and Canada Days upon us again, now is the time for lighting short fuses attached to paper tubes of gunpowder and running away as fast as we can to enjoy them from a 'safe' distance. The debate over whether fireworks are a valuable tradition or a dangerous nuisance is nearly as old as the countries themselves. Let's make sure we all stay safe this year.

injury

Just like oil and water, fireworks and alcohol don’t mix. Children and fireworks don’t mix well either, kinda like nitrogen and glycerin (they can look at each other but don’t let them touch).

pollution

Pollution around fireworks celebrations always raises red flags (and it’s not just the plastic cups and used explosives). Stopping to think about it, firing a cardboard tube with gunpowder into the air must be one of the most inventive (and socially acceptable) ways of littering.

fire risk

Canada Day’s and Independence Day’s fireworks cause greater concern than their mid-winter, New Year’s counterparts (especially as droughts stretch across parts of the continent) . If you’re celebrating with fireworks at home (rather than enjoying the public displays) make sure you take safety precautions. Pyrotechnicians - that’s the fancy term for fireworks professionals - take factors like wind strength and direction into account. They also shoot their displays higher into the air to reduce the chance of live embers falling on dry grass and leaves.

think safe

before

• Check out your local fireworks regulations.
• Don’t experiment with homemade fireworks.
• Keep a bucket of water nearby for emergencies and for dousing on fireworks that don't ignite.
• Choose a clear area, away from houses, dry leaves or grass.

during

• Make sure everyone's out of range before lighting.
• Keep unlit fireworks away from live fireworks.
• Never have any portion of your body over a firework while lighting.
• Never light fireworks in a container (especially glass or metal container).

after

• Don't try to relight malfunctioning fireworks.
• Wait 30 minutes before picking up used fireworks.
• Soak old fireworks in water before throwing them away.

Happy Candepence Day weekend everybody.

You’d be unlikely to find athletic gear, like lululemon, in a fashion magazine but some of the women here insist that the Cool Racerback deserves to be. The tank is a fundamental part of their daily outfits.

melorin

why I love cool racerbacks
“They’re so versatile. I wear them everywhere: circuit classes; running; to and from yoga and on the weekends under jackets and blouses with some heels added and you have the perfect casual outfit. Also they're so easy to pack when travelling.”

the colours
“I love the bright coloured ones; they're great to add some pop to my wardrobe when I need it. My favorite colour is the rubber ducky. I get so excited when new colours arrive!

dressing them up
“My current favorite summer look is wearing a cool racer back with a cardigan over top, paired with some shorts or skinny jeans and some flats. I’ll layer it with a couple of unique necklaces draped over and a fun, coloured purse.

Melorin is a purchasing manager raised in North Vancouver. One of her favorite place she's travelled is Gili Islands in Indonesia.

heathered grapeseed CRB tank

carolyn

why I love cool racerbacks
“I love the Cool Racerbacks because they’re extremely simple. I love simple because I wear yoga clothes all day long and I want to be able to style them up when I’m going to and from the studio. They’re just so versatile for me. They look really good layered but often I only wear one while I’m doing yoga to reduce on laundry.”

the colours
“I love all the colours they come in. I’m really into the pastels, especially heathered grapeseed, which isn’t a colour I’d normally wear. I love the heathered tango red too because you don’t see a lot of them. The heathered ones hide the sweat well; it blends in a little bit.”

dressing them up
“I love the length of them. You can wear it with any kind of pants; you can have it hanging over your pants or shorts or have it tucked in, like with a high-waisted skirt. Usually I dress them up with a scarf and I wear a lot of cardigans. They all look great under my cardigans and jean jackets. In Vancouver the weather is so changeable; it’s nice to have an extra layer in your bag to put on if it gets cold; and they fit into every single purse I own.”

Carolyn is a yoga instructor for Semperviva and YYoga as well as Ambassador for the lululemon on West 4^th, Vancouver. She does a lot of yoga and a lot of smiling.

surge CRB tank

elim

why I love cool racerbacks
“The Cool Racerback is my favorite because I can wear any type of support under it. I can wear it with a Flow Y bra (or my new favorite the Arise Bra) or any one of my standard bras; for minimal to full support. I wear them for running, Vinyasa and Hatha yoga.”

the colours
“I have five white Cool Racerbacks. I love them. I wear them on their own or layered underneath other coloured tank and shirts.”

dressing them up
“I'll wear my Cool Racerbacks with anything. I love to wear them under my power mesh tops from the lab. I’ll dress them up by putting a blazer over the top or just with jewelry and leave my hair down.”

Elim is our Photo Studio Coordinator and Stylist. She loves to people watch the streets of Vancouver and has goals to work in a certain magazine in New York City.

pink mist CRB tank & wren CRB tank

bailie

why I love cool racerbacks
“The length is awesome which makes it a perfect layering piece - I throw it under a favorite shirt and ta da! ready for the office and yoga without messing around with a change of clothes. I love how light and breathable this tank is too. I usually pair it with the Arise Bra and my trusty Wunder Unders for working up a serious sweat in one of those impromptu Spin or Power Vinyasa Flow classes.”

the colours
“My favourite colour is Wren. Not only is it named after a lovely little bird but olive green is an amazing transitional color - beautiful in the summer but dark enough for those colder months.”

dressing them up
“For me it's all about the layers.  It's perfect under my loose flowing tops paired with some worn in cutoffs, great sunglasses and a beloved necklace.  Hello Sunday beach day! Or I’ll do a long jersey, high-waisted skirt and maybe a pair of amazing wooden wedges.”

Bailie is a proud member of the Men’s Team working as the Allocation Analyst (aka – gifting the stores with new product … whoop!).  Born and raised in Calgary and, yes, still loves the Calgary Flames.

They all said it in different ways ('versatile', 'simple', 'favourite', 'ta-da!') but the way that the Cool Racerback's can switch from sports gear to street-wear and back is what makes it one of our essentials.

Let us know how you use your Cool Racerback. Join the conversation with lululemon on Facebook.

25 years ago, Rick Hansen set himself the goal of touring the world in his wheelchair. Over two years, he wheeled himself across four continents, through 34 countries; wheeling the gruelling equivalent of two marathons a day. His Man In Motion World Tour inspired people around the world and raised awareness of the potential of people with disabilities (it also inspired the Grammy nominated song St. Elmo's Fire - listen to the lyrics - that's the core of so many uplifting workout playlists).

rick hansen & the rick hansen foundation

When he was 15, a spinal cord injury left Rick Hansen paralysed from the waist down. Coming to terms with his disability, Rick set new goals for his life and went on to win 19 international wheelchair marathons and six medals as a Paralympian.

Rick set off on the Man In Motion Tour to raise awareness of the many obstacles he'd overcome that were ubiquitous for people with disabilities. The Tour raised 26 million dollars and gave birth to the Rick Hansen Foundation which seeks a cure for spinal cord injuries and to improve the lives of those affected by them.

25^th anniversary relay

To celebrate the 25^th anniversary of the world tour, the Rick Hansen Foundation is recreating the Canadian-portion, a 12,000 kilometre westward trek across Canada. Beginning on August 24, 2011 in Cape Spear, St. John’s Newfoundland and Labrador (and finishing on May 22, 2012 in Vancouver, British Columbia), the 25th Anniversary Relay will shift the focus from ‘man in motion’ to ‘many in motion’. 7,000 participants from across Canada who have made their own difference in the lives of others (by fostering inclusion, inspiring others to live healthily or improving the community through courage and determination) will walk, wheel or run in the Rick Hansen Relay.

join the 25^th anniversary rick hansen relay

The Rick Hansen Foundation has launched an online public contest, inviting Canadians to enter to win a spot to participate in the 25th Anniversary Relay as a medal-bearer.

All Canadian citizens and permanent residents over 13 years of age are eligible to enter.
If you want to keep up to date on the 25th Anniversary Relay goings-on, join the Rick Hansen Foundation on Facebook or follow them on Twitter.

Head to RickHansenRelay.com and show what a difference we can make when the whole community comes together.

meditation through mindfulness

uni-tasking
Mindfulness is the opposite of multi-tasking (which is essentially anti-meditation); it’s taking the time to focus on one thing and savouring life. Instead of eating breakfast while watching TV, try to give your attention to one activity; take pleasure in the taste and texture of your granola.

focus on your breathing
Sit in a comfortable position with your back straight (if you hunch forward your lungs and diaphragm won’t be able to expand fully). To  begin with you probably want to find a quiet place but as you develop your practice you’ll become better at blocking out the surrounding world. Focus on the air flowing through your nostrils and the rise and fall of your abdomen as you inhale and exhale. When your mind begins to wander, bring it back to focus on your breathing.

meditation in motion

yoga
For those of us who can’t sit still for long, yoga is the ideal way to meditate. Yoga combines specific movements with a meditative focus on the body and breathing. Other meditative practices in motion include running, tai chi or qigong.

momentary meditation

three conscious breaths
If your life is non-stop action and you can’t see yourself stopping for 20 minutes to meditate, little micro-meditations are a great way to alleviate stress and improve your concentration. Use physical reminders as cues to your practice (which cues you pick will determine the frequency). For example, take three deep breaths every time you send an email or every time you think about work outside of work hours.

stop and smell the roses
Take the opportunity two or three times a day to stop and appreciate the world around you. Explore your environment sense by sense; what can you see, hear, smell and how do your emotions reflect or react to these sensations?

Focusing on what you're eating as you eat it is a great first step towards a healthy, more deliberate life.

other great articles on meditation in sport

• how to meditate while running
• think of your workout as active meditation

teaching bryant park yoga

“I love teaching at Bryant Park because there is yoga everywhere: the yoginis on the mats; the people watching; everything that is alive in nature around us. The collective vibe is amazing - you reach people with the spirit of yoga and the unity that is created...even if they aren't on a mat! I work best with big crowds...my music is loud and, quite frankly, I am loud, so the big yoga party works for me!!! My idea of a successful class is 300 people singing ‘We Are Family’ in wheel pose."

finding inspiration and energy

"I get inspiration and energy from many sources: my lululemon family at 66th street and the new york area. They inspire me with the way they roll and they humble me with their support. I am inspired by all my yoga teachers and students who have the courage to laugh and play and look within. I am inspired and energized by my seven-year old daughter, Maya, who enables me, at 48, to be playful, wonderous and inquisitive again."

things you should know about halle becker

"What I want you to know about me is that I had a troubled past filled with anger, self-doubt, addictions and bad choices. The path of yoga has given me strength and the grace to open up parts of myself I never knew existed. I live each day to the fullest and I am always learning and I am very, very grateful for the opportunity to be on the path."

If you want to find out more about Halle, check out her lululemon ambassador page or go to her website, homegirlyoga.com.

We didn't feel we could introduce you to some of Jon's favourite things without introducing you to Jon. We've edited down the biography of this surfer-designer-dad to these 11 answers.

1. describe what you do at lululemon in three words
Put. Out. Fires. (Ed's note: Jon is the Creative Director at lululemon, not a fire-fighter)

2. who was your creative role model growing up?
When I was a kid it was Frank Lloyd Wright because I wanted to be an architect. His philosophy really appealed to me. (Ed's note: in a nutshell, Wright believed in 'organic' architecture; that "form and function are one.")

3. if you had a different job for a day, what would you be?
I'd be a landscaper. I love transforming things; things that I can see, that other people can see. It's really cool to know that you're working with something that's living.

4. when do you consider a piece of work to be complete?
To me, it's when I walk away from it, either in disgust or delight. And sometimes they're never done (my wife would say that is closer to the truth. None of my projects are ever done).

5. tell us about one place in the world that inspires you
Anywhere in the ocean. It's the one place where everything seems to make sense. We just got back from a family surf trip to California, my wife and I were sitting in the water (it wasn't as cold as here), the sun was out and the kids were on the beach having a blast. We just looked at each other and said,  'why don't we live here? We should do this.' Then we got in the car, got stuck on the freeway in traffic, drove through congested neighbourhoods. When we got back to Vancouver, I went over to Tofino  for the weekend and surfed there with absolutely no-one in the water and realized why we're here. There were no crowds, the water was clean and cold. It was gorgeous. It was amazing.

6. how do you fit yoga into your life?
Every Tuesday night, my wife and I do yoga together at YYoga in Lynn Valley with our teacher Alex - she's awesome. It's Anusara, which we really like because it's a good workout as well as really technically astute. I find it has really helped me recover from some old injuries, so I definitely appreciate it from that perspective.

7. tell us about the first time you did yoga
I had this misconception that somebody would be walking around showing me exactly what to do right from the beginning; more of a lesson than a class, kind of a step by step. But it's more of a sink or swim thing, you just get in there and do it. You just watch and learn and I find that part of the process really interesting and really humbling too.

8. what's the best advice you've ever received?
Measure twice, cut once.

9. what advice would you share with your children?
Be authentic. Be true to you. Because it will always come back to that, it'll be the one thing that you will question later; whether you did things because they were the right thing to do for you.

10. what's your favourite inanimate object in your house?
I collect chairs so I  have a couple of chairs that I like looking at: a couple of Eames, Corbusier and a really cool Bertoia wire chair that's a thing of beauty. I always have to rearrange them to make sure they're properly arranged. But the one thing that I always look at, that makes me smile, is a photo that my friend took at the L.A. Gay Rodeo a couple of years ago. It's of a gay cowboy on a horse and he's wearing pink high-heeled cowboy boots. It's a really good conversation piece.

11. if you had an extra hour in the day, what would you do with it?
I'd play. I'd play more with my kids.

Jon's picks

1. Ben Sherman straw hat
2. Metal Vent Tech short sleeve shirt
3. Men's No Show socks
4. Game On Boxer Brief
5. Yashica Electro 35 range-finder camera
6. Miles’ art
7. Jack Spade Nylon Canvas Dad Field Bag
8. Pope Bisect Surfboard
9. Powell Peralta Mcgill Skull/Snake Skateboard
10. Trainer Shorts
11. The Mat
12. LOMO LC-A camera
13. The Surfers Journal magazine
14. Wedding photo – it’s our 10 year anniversary in August!
15. Vintage fiberglass Eames shell side chair
16. Headhunter SPF 30 sunblock
17. Vintage Tonka Winnebago – from my childhood
18. A 'thing' for exercise made by my son, Miles
19. Moleskine sketchbooks
20. Rainbow Sandals flip-flops
21. Dwell Magazine
22. Eoin Finn's Blissology DVD
23. A birthday card from my youngest boy Wells
24. Sigg 1L Sport Top Bottle
25. Grandpa's Tools
26. SKOAH clean freak body kleanser
27. surfer dude bobble head
28. iPhone 4
29. Manduka Equa Towel