When lululemon ambassador Jenn Thiel first went stand-up paddleboarding, it was at the Jericho sailing club on a first date. She instantly fell in love with paddle-boarding but, unfortunately, not with him. That was over two years ago and she's still in love. To me, Stand-Up Paddleboarders will always look like Venetian gondoliers doing 'weekend casual'. For aeons, people have been standing and paddling on the canals of Venice, the rivers of America and amidst the waves of Hawaii. All you need is water, a board, a paddle and abs.

steep learning curve

Although Jenn's experience as a surfer undoubtedly came in handy, the learning curve for paddleboarding is steep (steep is good). The boards have a lot of grip and aren't top-heavy like kayaks; plus there are tons of variables to make the sport as easy or as challenging as you like:

• start by kneeling (the paddle lengths are adjustable)
• try a different size board; the wider it is the more stable it'll be
• flat water is easier; choppy is more difficult; and surf and journeying (travelling on long trips) is for advanced paddlers

what to wear

On her first date, Jenn she was out there in a bikini. That's awesome on a sunny day and if you start to overheat on your workout you can jump in the water to cool off. Most rentals are for an hour to and hour and a half so if the weather or the water's a little bit chillier, a rash guard or a shorty wetsuit might be advisable. Once you know what you're doing you can switch it up. You'll see a lot of paddlers in shorts and a top.

the best kind of workout

Stand-up paddleboarding works the entire body because you're constantly making micro movements to stabilize yourself on the board. The day after, while her date nursed a broken heart, Jenn nursed sore muscles. "I woke up and I was like, 'why are my abs sore? I think, at least partly, it was from laughing so much." You steer with your paddle, which means steering with your abs, your arms and your back. "It really gets you're heart rate up," says Jenn. "Even when you're having fun it's still a workout but you can make it a super workout too; you can even have races - you go faster than you'd think."

Jenn says that her favourite thing about being on the board is that it feels so zen (looking at her photos we can see why). Watching a sunset out on the board would be unreal! We're looking forward to finding a piece of that serenity for ourselves.

want more

• Discover even more reasons to love Vancouver.
• Explore the Paradise Beachwear.
  
• Check out the Oceanman race in August in Vancouver.
  

you asked

I’ve been doing a lot of hot yoga lately and my question is about water breaks during class. Is it ok to just take a sip of water whenever I need it? Or am I required to wait until the teacher suggests it? - Serious Sipper

a yogi answers

Well hello there, Serious Sipper!

I always say that preparation is key for any kind of hot yoga. So, when possible, drink plenty of water before class (stopping an hour prior so you don’t need to go during). This way you won’t feel the need to drink so much when you’re practicing. And then of course, replenish your fluids after.

The less you drink during the class, the less it will sit there in your belly until it’s ready to digest. Drinking water during class is also said to disrupt prana flow and subtle energies so that may be something you want to keep in mind.

Ultimately, however, listen to your body. Drink consciously – not just because you’ve become distracted or think that you should. And if you need to take a sip other than the times the teacher suggests – do it and don’t feel guilty.

Happy hydrating!

Kate

meet kate

Kate Kendall is an ambassador at lululemon Bondi in Australia. Her website is at http://thenectar.com.au/wp/.

We are more aware of our water requirements on hot summer days but it's equally as important to be well hydrated all day everyday. If you’re out of practice with a water drinking ritual carry a reusable water bottle around as your best defense against dehydration. Headaches, minor fatigue, cramps, muscle spasms and even hunger can be dehydration in disguise. If you begin to listen to these thirst signals beyond a parched mouth you will stay properly hydrated and feel great during your workouts!

So what’s the solution to staying hydrated? Develop a water ritual!

Every runner, whether they realize it or not, has a water ritual to prevent dehydration.

• The water addict: an obsessive water drinker in perpetual fear of dehydration.
• The sports drink junkie, who will only drink fluid if it’s flavored and contains electrolytes.
• The camel, the runner who chugs all their water in one go and trains off the reserves.
• The borrower, generally not a crowd favorite, the one who swears they’re not thirsty but after workout you find them sneaking your supply.
• The bottle princess: the one who will only drink water if it’s filtered and prepackaged.

Which one are you?

View running clothing:

• Run: Swiftly Racerback
• Run: Swiftly Tech Long Sleeve
• Run: Hustle Crop

I was wondering what is the best thing to eat before a power class. And how long before class it is safe to eat. - Jodi

danielle answers

Ideally, I suggest not eating for at least a couple of hours before practice but there are those days when you might have skipped a meal and need a little energy. On those days, I suggest either drinking a glass of water (which can subdue hunger), eating a piece of fruit, such as an apple or banana, or drinking a small glass of juice. If you feel you need a little more substance and can handle a little bit more (which I cannot), then I have known some yogis who like to eat a little peanut butter or almond butter along with a piece fruit. However, if you eat even just a little bit too much or too close to class, you might feel heavy and experience some stomach discomfort, especially in all the twisting poses.
Hope this helps!

Danielle

Read the first part of Ask a Yogi: How to Begin

Rest, relax, recover and revel in your accomplishment! You have trained hard for the past four months, so it's time to let your body repair. This is often hard for many runners, as a marathon brings not only peak physical fitness, but a phenomenon called "runner's high," which makes you feel so good after a run that you can’t wait to run again.

Along with all of these wonderful feelings, post-marathon can also bring about feelings of depression. A lululemon run club guest recently came to me a couple of weeks after her first marathon and told me that she was feeling depressed. She asked if it was crazy to feel that way. The answer? Not at all. Post-marathon depression is very real and is often accompanied by a sense of loss. You spend four months training, you structure much of your life around your training, you look forward to race day, and then in a matter of hours, it is done.

Rest is vital. Your body needs a few weeks to repair itself and recover before you begin your next training cycle.

a game plan

For me, I set out a post-marathon game plan. This season, my race is the Philadelphia Marathon. After the marathon, I am taking five weeks off from hard training to allow my body to repair and recover. Besides lululemon run club, I will not be running, but will be replacing my hard runs with yoga classes, core work, and strength training to let my body recover and to lay a foundation for my next training cycle. In terms of beating post-marathon blues, I always host and cook Thanksgiving dinner (this year for 14) to give me something immediate to look forward to and focus on once my fall racing season is over.

after you cross the finish line

Once you cross the finish line, start rehydrating immediately. Before your post-run celebration beer or wine, make sure you have had plenty of water -- after all, that is what your body needs. Replenish yourself with some carbs and protein, stretch, and put on a layer of clothes over what you raced in for your walk back to the hotel to keep you warm.

the morning after

The morning after the race, jog 10-20 minutes to get your legs moving a little bit.

the next month

Following that, the next month should be about easing off of running to let your muscles repair. If you're going to run, take it very, very easy, don’t race, and don’t do speed workouts. I recommend cross training. While I pick-up yoga (and cooking), try a racquet sport or something different that keeps you moving, but not training at full capacity. This will not only be good for your body, but you will start your next season feeling fresh and eager to be running again, and will help you keep your post-race emotions in check.

how you spend your post-marathon time

How you spend your month post-marathon is important. As runners, we are sometimes greedy about our fitness, and we want to stay in peak form all year round. This is impossible to do, and trying will often lead to injuries and feeling of burnout.

Are you just starting to run? Read Elyse's other blog post about The Run Date!

If you were to ask someone to wake up before dawn to do a little volunteer work… it would take a dedicated and committed person to step up to the challenge. But when lululemon athletica Ala Moana store manager Corey came calling, a group of Honolululemons woke up bright and early to support the local running community in Hawaii.

It was the Norman Tamanaha 15K, the first race of the 2009 Marathon Readiness Series, five events preparing athletes training for the Honolulu Marathon in December. Our job was to set up and man two of the water stations. As the sun began peeking above the mountains, we filled and stacked cup after cup after cup of water, gearing up for the wave of people that would soon crush upon us. As the first runners started approaching, we recognized one of our ambassadors, triathlete Rachel Ross. We started cheering and yelling to help give Rachel and the other runners the extra burst of motivation they needed to finish the 15K. As throngs of runners whizzed by us, water cups sloshed from hand to hand, and shouts of encouragement echoed in the air. What surprised us the most was how grateful everyone was for our support. We heard shouts of “Thanks!” “Mahalo!” and “Go lululemon!” All because we were helping these runners stay hydrated.

It seemed like we were the ones who should have been thanking the runners for allowing up to be just a small part of the race, for inspiring us to lace up our shoes for the next run, for giving us a chance to bond with each other outside of the lululemon store walls. A lesson learned… that while we were supporting our community, they were supporting us at the same time.

When I was 15, I learned what it meant to be dehydrated. We were at a school event - an overnight sports marathon affectionately termed the 'Marafun' - and my hands ballooned to the size of ski-gloves. Now, if you saw my hands to begin with, you'd know they're rather small, perhaps even freakishly small. So I was absolutely terrified. Embarrassed as I was, I got up the nerve to ask our supervising teacher what was wrong. She asked if I had been drinking any liquids - I shook my head as I was having far too much fun to take a water break. She took me over to the teacher's staff room and handed me a large glass of water.

"Drink it." She said.

I obliged. After polishing off the glass, she refilled it and again ordered me to drink it. A bit confused, I did as I was told.

After I was filled to the brim, she explained that it being 3am, and me being immersed in activity and not replenishing my fluids, I was simply dehydrated. At 15 I didn't really get it. I didn't understand why I needed to drink water when I wasn't even thirsty. It wasn't until I started doing Moksha yoga that I fully understood the amazingness that is water.

On my first Moksha experience, having only tried Bikram a few times prior, I was quite naive to the process. I showed up to the class with my water bottle and my mat. Within the first 5 minutes I became extremely light headed and had to sit out for a better part of the rest of the class. Realizing it was my blood pressure I made it my personal mission to drink a large quantity of water during the days I'd be doing Moksha. And it helped. I was able to curtail my light-headed spells, and I was actually sweating. Never before in my athletic life had I sweat as much as I did in a one hour Moksha class. Some will argue that it's the crazy heat, but I've gotten to know my body fairly well over the years. The days that I'm fully hydrated and the days that I've slacked on my water intake; there's a HUGE and very noticeable difference. I was so excited about this observation, that I went out and bought a skidless yoga towel to soak up my sweat!

Side note: Isn't it weird that a blue towel with orange trim can make walk with a bit more bounce in your step as you walk through the studio doors. Dorky as it is...

I challenge anyone who reads this to drink the recommended amount of water a day (click here for an easy conversion calculator based on your activity level and weight) for a week straight and see the difference in your body. Your skin is a little less dry and a little more clear, your hair a bit shinier, your sweat a little less salty. You'll feel a bit more energized, and your recovery time after a work-out will seriously lessen! If these aren't reasons to up your water intake... I'm not quite sure what is!

So find a vehicle (my Om Water Bottle has been my best friend for the past few months), decide if you like your beverage plain and cold, room temp with a kick, or whatever other combination. My personal favourite is plain ol' filtered tap water, slightly chilled, sometimes with sliced cucumbers and sometimes with sliced strawberries. Love.

And next time you're feeling a bit drained raise your glass of aqua and remember that we are what we drink!

Namaste.

Getting down and dirty in yoga class is admirable – getting off your mat and practicing outdoors is extraordinary. Taking yoga outdoors stimulates the senses and heightens physical awareness. I have found hiking yoga to be one of the most invigorating and spiritual activities.

Without breath, you are not doing yoga. So why not breathe deeply while hiking and explore the possibilities of connecting to the earth. Groups across the country are offering hiking yoga classes/guides that are specific to the geographic area. Eric Kipp in San Francisco leads urban Hiking Yoga groups that focus on breath and engaging the core. Eric takes you inside the romantic hidden spots of the city while stopping after every huge hill to do a relaxing warrior or triangle pose.

The beauty of nature, like being next to a campfire, immediately inspires you to emerge from your safe zone. Hiking with a group promotes rich social interaction and human connection. I have found the shared experience to be rewarding and quite awakening to my bodies capabilities.

Above: Vanessa, escapes the city and heads to Tofino (Vancouver Island) for an oceanside hike and yoga experience. She's keeping warm in our Remix lulu hoodie.

When I first started triathlon training, I liked to joke that I support my local growers by eating everything in sight! My farmer's market in Leucadia, California was thrilled, my Mom was proud of me for cooking and Seaside Market in Cardiff, CA was happily selling me coconut water by the case. I was expending all this energy training and I didn't know how to refuel to keep my body moving – so I just ate a lot and often.

It took a lot of trial and error to figure out the mechanics of eating, but I am starting to get it down. I found that when I got too hungry, I made bad choices and portion control went out the window. So now I break my meals into 5 to 6 a day. I time my biggest meal after my biggest workout (usually lunch after my noon master swim).

Here are some of my favorite pre/post workout foods:

• Avocado toast – Who needs butter? (So delicious and great for the heart, cholesterol, breast health)
• Tuna fish, cucumber, chopped heirloom tomatoes mixed with Annie's Lemon Chive dressing, cracked pepper and crumbled goat cheese (my protein revival meal!)
• Coconut water (Nature's Gatorade, coconut water naturally hydrates the body)
• Banana, almond butter w/ a sprinkle of flax seed (protein, Omega3s, a powerhouse breakfast or snack)
• Oatmeal with fresh berries and agave (heart healthy and filling)
• Frozen Yogurt – only if I get toppings!!!
• Beans, brown rice, tomatillo salsa, lime, crushed red pepper and shrimp in a wheat tortilla – dinner for 3 nights straight last week!
• Fish tacos and a frosty beer (it's all about the balance)

The two best pieces of advice that work for me:

• Hydrate at night. But of course! Score one for more energy, less leg cramping and better digestion.
• Up your protein intake. I don't eat meat so this was a tricky one. I do eat fish so I upped my intake (yippee, more fish tacos!) and added chopped hard-boiled egg to salads. The protein gave me energy and kept me fuller longer.

I'm always looking or new ideas, recipes, meal plans. Check out my friends' James and Beth's food blog (pictured below). They put the yummiest stuff on there!

left to right: Kirsten, Katya, James, Rachel (Tri Babe) and Beth (Tri Babe)

What are your favorite things to eat pre- and post-training? (p.s., thanks for the Clif Shot Blok Margarita suggestion, yum!!!)