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

As a child, the dark was something to be feared, held at bay by the magic of nightlights and parents' stories. As a teenager 'after dark' represented party time and freedom from those prying parental eyes. The black is back! Are you going to run and hide or just keep on running? (We suggest the latter.)

So as you can probably gather from the lack of colorful stretchy pants, our website is currently undergoing some behind-the-scenes renovations. Does this have you down? Me too - but what better way to turn that frown upside down than a good workout with a playlist to help you battle the technology blues. By the time you've finished sweating to this bad boy, our site may just be back up and running. (Okay, not quite, but you know what we mean.)

"Meet Me Halfway" - Black Eyed Peas
Okay, so my cool factor just dropped by about 98 degrees....but if you could see my co-worker Gordon workout on the stationary bike to this ditty, you'd swear it was the hottest thing ev-a. Great for warming up!

"Black and Blue" - Miike Snow
These Swedes make every song feel like summer. Warm up to this guy before a long run or while driving home after a satisfying yoga sesh.

"Black Velveteen" - Lenny Kravitz
Our pal Lenny tries a keytar on for size - and you know a guy that can make heels and scarves look dude-ish can pull it off.

"Out Of The Blue" - Julian Casablancas
We know our website might have struck some of you by surprise, but no matter - let Julian Casablancas pump you up. Just like those worn-in groove pants, this ditty will be one of your favorites in no time at all.

"Hurricane Jane - Twelves Remix" - Black Kids
These guys from New York are SO fun live. If you get a chance to see them in concert, do it - you'll sweat so much you'll swear you're at Bikrams. Werk!

"Talk Like That" - The Presets
No, this isn't the lululemon apocalypse - but this track from the album 'Apocalypto" might have you think so. This is a wickedly great song that will get you moving in a serious way.

"I Believe In A Thing Called Love" - The Darkness
Ever seen the video for this track? Justin wears a white jumpsuit. You know what I am scared of wearing and would motivate me on the hardest run? A WHITE JUMPSUIT. I rest my case.

Happiness comes from within

"Paranoid" - Black Sabbath
Before Ozzy Osborne was just some old British dude shuffling around a big house muttering about small dogs & gardening, he was the baddest man in rock 'n' roll. This sucker will get your heart racing even if you aren't exercising.

"99 Problems" - Jay-Z
This banger off Jigga's Black Album was SO big that people literally wanted problems so they could identify with the track. In related news, counselors everywhere rejoiced.

"Black Betty" - Ram Jam
Okay, so this is a one-hit wonder...but it's AWESOME, so who cares. This tune is sure to get your temperature rising on intervals.

"Black Dog" - Led Zeppelin
Trying to push yourself up that last hill? Let Robert Plant's maniac voice scream through your headphones and drive you home.

"Everlasting Light" - The Black Keys
Stride through the end of your workout with a smile on your face thanks to this rad track. You might even just press repeat and go a little longer.

"Turn Your Lights Down Low - Remix" - Bob Marley featuring Lauryn Hill
One of the most chillin' songs ever, turn this on and bliss out - it's  perfect for unwinding and living in the moment.

want more?

• Banish darkness with last spring's colourful playlist.
• Get to know your black luon. Read about our technical fabrics here.
• Explore more than black luon. Visit your local store to see our latest gear.
• Check out how the latest renos are coming along.

We came so close to including "Dancing in the Dark"; what else do you think we missed?

warm up

A smooth cardio track to get your blood pumping:

The Temper Trap - Resurrection

workout

These tracks are meant to fire you up and push you through your entire workout. Starting with Arcade Fire, you better be ready to move! This song will give you the bounce in your step as you get the workout started. Kanye West’s Power remix is perfectly placed in the middle of the workout. You’ve got the power! Finishing up with Drake, let the song speak to you and how hard you worked. Let your workout make you feel like the greatest and unforgettable!

Arcade Fire - Ready to Start
Yeasayer - O.N.E.
CEO - White Magic
Sleigh Bells - Tell ‘Em
Kanye West - Power
LCD Soundsystem - I Can Change
Robyn - Dancing On My Own
Mark Ronson - You Gave Me Nothing
Drake - Unforgettable ft. Young Jeezy

cardio wrap up

Some steady beats that’ll push you through the cardio wrap up of your workout. As you finish up your cardio, know that the dog days are over! Let this remix of Florence + the Machine’s hit allow you to embrace the hard work of the workout and know that it’s over!

CEO - Come With Me
Bag Raiders - Sunlight
Deadmau5 - Animal Rights
Florence + the Machine - Dog Days Are Over

stretch

Three tracks that’ll help you stretch out and cool down from your workout. The final song on this playlist, by Jonsi, will put a smile on your face as you finish up. Take in all you’ve done today and reap the benefits of a great workout!

Yeasayer - Madder Red
Mumford & Sons - Awake my Soul
Jonsi - Around Us

What were your favourite tracks to warm up, sweat, and cool down to in 2010?

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 summer has been sweet, hasn't it? Endless sunshine has made for countless ways to sweat once a day - from the beach to the trails, the opportunities to spend time outdoors are endless. That being said, on the days when it gets TOO hot I always head to the gym for a dose of air-conditioned coolness.

This brings me to my next point. You know how a song can instantly transport you back into a specific place or time in your life? Well lemme tell you, all these early morning gym seshs have had me reminiscing about high school, and more specifically, hip hop. I forgot how fun it is to sweat to - the beats are sure to keep you moving on even the slowest mornings! With no further ado, may I present my all-time favourite hip hop workout playlist. *Note: Be careful playing these at work - Colt 45 consumption is considered unacceptable in most office environments.

SHUTTERBUGG - BIG BOI & CUTTY

Big Boi, one half of the magical tandem known as Outkast, released another solo project a month ago and it might be the coolest album of the year. I take back what I said last month about Drake having the song of the summer - Shutterbugg is hotter (sorry, Drake - it isn't personal... I just hadn't heard THIS yet). And don't worry, he and Andre 3000 are still cool - Dre produced half the tracks on this album. Play this for the haters who say all new hip hop sucks.

TIPSY - J-KWON

Is this song mature? No. Is the beat sick? Absolutely. Just let it happen!

1970 SOMETHIN' - NOTORIOUS B.I.G. FEATURING THE GAME AND FAITH EVANS

A lot of the time, posthumous duets are contrived and unnatural feeling. This track, however, feels like all three ducked into a studio one night and cut something awesome... and as per usual with Biggie, the lyrics are an 11 out of 10.

BABY DON'T GO - FABOLOUS FEATURING T-PAIN

T-Pain raps about something other than being on a boat. Miracles ensue.

STILL NOT A PLAYER - BIG PUN FEATURING JOE

Still a banger in the clubs 10 years later, Joe's dedication to wearing the freshest mock necks in the history of crooners is simply the cherry on top.

CHERCHEZ LA GHOST - GHOSTFACE KILLAH

Wu-Tang Clan's eight main members all made fantastic side albums while still recording with the samurai-loving supergroup. This is my favourite, mostly because of Madame Majestic's weirdly edgy yet Edith Piaf-y voice.

SENSUAL SEDUCTION - SNOOP DOGG

Louis XIV style hat, including feather? Check. Electro beats & auto-tune? Check. Hookah pipe with gold fillagree handle? Check. Snoop Dogg getting away with all of it and making it awesome because he is Snoop Dogg? Check, check, check!

ME MYSELF AND I - DE LA SOUL

Hip hop's feel good pioneers will have you whistling while you work... out all day long. And yes, I know my jokes are especially bad today.

VIVRANT THING - Q-TIP

A member of legendary group A Tribe Called Quest, Q-Tip left the group in the late 90s to make an album that was both profound AND danceable - this right here is the best cut.

WORKOUT PLAN - KANYE WEST

Sir Caps Lock inspires you to work out by talking about, you guessed it, working out. Mister West recorded this track before discovering his newest favourite way to sweat - exercising his Twitter finger.

A MILLI - LIL WAYNE

You'd think someone repeating "A Milli" like, a milli times (I warned you about the bad jokes!) would be annoying - but magically, it's turbo awesome instead. Let's hope they've given him at least a key-tar in prison.

GONE TIL' NOVEMBER REMIX - WYCLEF JEAN FEATURING R. KELLY

It's hard to pick one Wyclef song that gets the party started (the whole Carnival album is rippin', for example) - but this jam gets the nod for one very important reason: my top dog KELS. You can trash R. Kelly all you want, but you can't deny that if he invited you to a white-themed boat cruise with a champagne shot luge you'd be there faster than Carl Lewis to a finish line (for reference, check the video for "Step In The Name Of Love"). Braid. My. Hair.

APACHE - SUGARHILL GANG

While Rapper's Delight gets all the love, Sugarhill Gang's "Apache" is my favorite. The harmony sounds like a leftover disco hook that was discarded when punk tookover - and while that doesn't explain their jheri curls, it does explain the sweet funk beat.

HERE I AM - RICK ROSS FEATURING AVERY STORM AND NELLY

It's a good thing we don't use records anymore - because this track is so addictive that it would have worn a groove in the disc in no time. It also provides a neat solution for those of us who front that we don't like Nelly but secretly put "Batter Up" on repeat. Don't judge me!

ALLURE - JAY-Z

It's hard to pick one Jay-Z song and put it on a list - this is simply my personal fave. With what is arguably the deepest discography in hip hop, composed of club anthems, quirky b-sides and collaborations with artists from all genres of music, Jay-Z has successfully traversed the gangster rap/underground-intelligencia hip hop scenes without succumbing to any stereotypes. Proof of his coolness: Little Orphan Annie was sung sans irony by gang-bangers when "Hard-Knock Life" came out. Amazeballs.

Summer is here and the opportunities to exercise and enjoy the outdoors are greater than ever. Here are some tunes old and new for you to sweat to - because let's face it, you're probably glistening whether you're exercising or not! To listen and purchase these songs, simply click on the artist name/song title and you'll be cranking the tunes in no time.

KYLIE MINOGUE - ALL THE LOVERS

The divine Miss Minogue is back with an album reminiscent of her work from earlier this decade - swirly and girly pop with enough bass and quirkiness to keep things from going sickly sweet.

THE TEMPER TRAP - SWEET DISPOSTION

Are you enjoying the World Cup as much as the rest of the world has? Get in on the action with the song on the tournament - this inspiring little gem would be perfect on a sunrise jog. Cough cough GO SPAIN! cough. This tickle in my throat, I tell ya...

LATRYX - LADY DON'T TEK NO

When everyone else was singing about guns and gangs in the early nineties, these dudes were busy being the chillest cats in town, talking about pretty ladies and what they should wear to the beach that day. Warning: this song might make you feel cool. Just saying.

METRIC - HELP ME I'M ALIVE

This Canadian band has been making the music festival rounds for years now, building a loyal cult following in the process. The lead singer, Emily Haines, has managed to perfect the art of sounding simultaneously bored and animated. I was confused by it at first - and then I noticed that they made every playlist I made for two years. Moral of the story: there isn't one. Moving on...

JOE BUDDEN - PUMP IT UP

Mozart, Puccini.....Budden. This is quite possibly the most inexplicably awesome song in the history of music. Don't try and question it's powers - p-pump it up!

SCISSOR SISTERS - INVISIBLE LIGHT

The Sisters even admitted themselves that the didn't like their last album. Jake Shears, Ana Matronic & company's newest foray into the world of uber-eccentric Elton John inspired glam-rock is a winner though - and if you wanna take your Momma out to this, she'd better be wearing spike heels and extensions.

M.I.A. - SUNSHOWERS

Whether you love her or hate her, M.I.A. has been making some of the most consistently interesting music of the last decade. This little gem from her debut album is my favorite.

THE XX - BASIC SPACE

These Brits name Aaliyah and The Cure as their musical influences. I don't hear it in their songs whatsoever - but I do hear alot of radicalness. Check it.

T-SPOON - SEX ON THE BEACH

I make no apologies for this whatsoever: I love 90's pop-reggae and I don't care who hears me. This song might bring back memories from that one night at that all-inclusive from your college days - or it might just make you think of euro-cut jeans and taupe lipstick. Arrrr-iba!

DRAKE FEATURING JAY-Z - LIGHT UP

It happens every year - one album gets a stranglehold on the summer, from the clubs to the radio stations to the cars cruising the strip. This is it - and luckily, it doesn't suck. Far from it.

NEON INDIAN - DEADBEAT SUMMER

If someone asked me who the kookiest band was in current music, it would a tough decision between these dudes and MGMT. Luckily, their brand of crazy makes for some seriously interesting music - and it gets better with every listen, too.

NEIL DIAMOND - CHERRY CHERRY

If this song can't get you in a good mood, then I don't know how to help you.

JUNIOR SENIOR - MOVE YOUR FEET

These Danish dudes make the most hilarious, silly, danceable stuff out there. This will get you lunging in your underwear when you're brushing your teeth getting ready for work.

CHROMEO - MOMMA'S BOY

Their electro dance hits get all the attention, but this little ditty by Chromeo is the cutest.

FLORENCE AND THE MACHINE - YOU'VE GOT THE LOVE

If you are new to these guys, check this song out to see what all the buzz is about. Florence's heavenly voice and the heartfelt lyrics might be just the push you need on that last mile to cheer you on.

REAL LIFE - SEND ME AN ANGEL

You wanna win at the office karaoke contest? Throw this on and start fist-pumping - you'll have a blue ribbon in no time...and probably a Fan Club. No biggie.

an unexpected therapy

When I was 17, I was diagnosed with Ankylosing Spondylitis, a chronic autoimmune disease. I was told by my doctor that the discs in my spine would erode, my spine would fuse as one and I would be hunched over in a wheel chair by the time I was 30.

The strength of the pain medication and treatment would drastically lower my immune system, leaving me vulnerable to any bug people were carrying. It reached a point where small acts like shaking someone’s hand would make me nervous. Though the side effects left me fragile, I knew I needed the drugs to manage the pain. Sometimes I had such painful episodes that I would have to get out of bed at 4:00am and crouch over until the extra pain killers kicked in. I was so young but I felt so old.

Within the first two months of practicing hot yoga at least 4 times a week, the protruding discs in my L3, L4 and L5 moved completely back into alignment! Once the discs had moved back into place, I experienced incredible pain relief because of the reduced inflammation in the area.  As a result, I started to notice that my immune system was also getting stronger. I was finally able socialize without the fear of getting sick! I also recognized other positive changes in my body: my skin cleared up, I was sleeping like a log and the anxiety I had been experiencing for years, just disappeared. I was healthier than I’d ever been.

My specialist was so pleased with my results that we decided to switch to a drug that I could inject myself with at home. As my condition improved, we started to space the treatments out more and more. Now I only take the medication when I feel I need to, and I hope to one day be free of it completely.

moving beyond the body

In order to deepen my practice, I decided to sign up for a 30 day challenge at my local studio. I now understand why it’s called a challenge! I think I had all the same side effects that everyone else experiences and then some.  I could feel the benefits of my body detoxifying and I was surprised by all of the emotions that surfaced over the month. Some days were harder than others, but giving up was never an option. I was determined to finish every class, even if I had to crawl through it. My determination was not fueled by pride, but rather it was as if my soul wouldn’t let me quit. I knew I needed to keep pushing through.

The weeks following the challenge, I began to reflect on the various influences in my life and their impact on my state of mind and overall happiness. I came to realize how the unhealthy relationship with my partner at the time was negatively affecting both my physical and mental health. Thanks to my regular practice and the empowerment of completing the challenge, I was able to assess the situation with a clear head. Making the decision to get out of that 7 year relationship was a huge wake up call and one of the hardest choices of my life. Though it was undeniably difficult, I surprised myself with how well I handled the change. A year of practicing had been both healing my body and strengthening my mind. Hot yoga has forever changed my life and its benefits are still amazing me today!

This post was written by Renae, who worked as an educator at lululemon Perth City.

Summer is finally here - do you need some new bright & shiny tunes to match the sunny weather? Well look no further - here are 13 tracks infused with virtual Vitamin D for your ears.

HOME – EDWARD SHARPE AND THE MAGNETIC ZEROS
Start your morning with some yoga on your patio and play this in the background. Seriously happy music that you will hum happily for the rest of your day!

DANCING ON MY OWN – ROBYN
I know what your thinking - is this the same Robyn that is on all my dust-covered 90's compilation pop CD's? To answer your question - it sure is, but Robyn has zoomed into the 21st Century with some music dancy enough to give Kylie Minogue a run for her money. Plus she has cool hair - that counts for something, doesn't it?

MAN IN A SUITCASE - THE POLICE
Sting and company have never sounded more stoked than on this forgotten gem. You'll swear there is sun shining out of your stereo!

BIRDS - CRYSTAL CASTLES
Alice Glass and company are back with an album that will be ruling the airwaves all summer. Fantastic tunes if you like electro that is a little off-kilter and imaginative.

TENDERONI – KELE
No, this isn't a cover version of the hit Chromeo song; this is the brand spankin' new first single off of Kele's new album. Who's Kele, you may ask? No big deal - just the lead singer of a little group called Bloc Party. Oh, and he decided to make a dance record. Booiiiinnnggg!!!

AMERICAN DREAM - CROSBY, STILLS, NASH AND YOUNG
Are you good at whistling? Can you whistle and smile at the same time? This song will put you to the test! A good old fashioned summer tune for that slow-pitch or beach volleyball playlist.

SONG FOR THE BABY - KELIS
Kelis has had a busy year. First she broke up with Nas, then she raided Grace Jone's tickle trunk for an aggressive game of dress-up, and now she has teamed up with superstar French producer/DJ David Guetta for an album filled with whimsical vocals and thumping beats.

WHITE LINES (DON'T DO IT) - GRANDMASTER FLASH
It's easy to see why all the young guns sample the hip hop classic tracks - they're unbelievably catchy! This song is amazing for intervals - hilarious lyrics and a wicked ascending chorus will make you forget about the pain. Well, kind of.

EASY LOVE - MSTRKRFT
An electro classic from the legendary Canadian duo. If you haven't checked them out yet, prepare for the obsession.

RÖYKSOPP - WHAT ELSE IS THERE? (THIN WHITE DUKE REMIX)
Yeah yeah yeah - it's been in a billion car commercials. Who cares - this early 2000's dance floor staple is a serious a sweat inducer.

LET'S DANCE - DAVID BOWIE
"When you say run, I run with you." Dude, DAVID BOWIE is running with you!

INFINITE ARMS - BAND OF HORSES
This song is plain and simple one of the prettiest tracks in recent memory. Run to your favorite beach and press play when your toes hit the sand - you'll reward yourself with a supremely serene cool-down.

WALKING ON SUNSHINE - KATRINA AND THE WAVES
The classic summertime jam-jam for dancing around and singing in the mirror post-shower with a towel on your head and your toothpaste as your microphone.

Do you have any suggestions for the next playlist? Leave Alexis a comment below.

I’ll admit it looks silly, but pool running is one of the best forms of cross training for runners. It has the many cardio boosting benefits of normal running but the water creates a low-impact environment so there’s less chance for injury.

Injury is possibly the most dreaded word in the running world and the constant strain from your feet pounding the pavement definitely increases the risk. The good news is water workouts can be done in place of running as injury prevention.

With any new running program a few minor aches and pains are to be expected. If those aches and pains become more frequent listen to your body. Instead of pushing to the breaking point, opt for a day in the pool. You don’t have to sacrifice your body’s well being to have a great workout!

What you need:

• a pool
• a flotation device (optional but great for beginners)
• a timing watch
• a positive attitude (especially if you’re rehabbing an injury)

Holly has suffered a stress fracture and she is using pool running to stay fit while her injury heals.

To begin, place a flotation device tightly around your waist (you can rent these from your pool). This will help you stay upright so you can focus on your form instead of trying to stay afloat.

In the pool, running mechanics are very similar to normal running except you will be moving a lot slower. Your knee drive should be similar to normal running and the front foot should “land” in front of the body. Your trail leg will need to be actively pulled forward because of the water resistance.

Keep your body upright, remember you are running not swimming. Your hands should form relaxed fists so you don’t cup the water and bend your arms to roughly 90 degrees.

Choosing to crosstrain can feel like torture for some runners. The guilt of taking a day off the track seems counterproductive but in the long run (no pun intended) choosing recovery is the best way to stay injury free!

workout playlist - may 2010

Is your workout playlist stuck on repeat? Here are some old & new tracks to get your headphones (and body) jumping.

BULLETPROOF – LA ROUX
Super-fun summer pop perfect for, like, team workouts and getting-ready parties and stuff!

LITTLE LION MAN – MUMFORD AND SONS
The vocals are so warm and the lyrics so familiar-feeling on this track, you’ll swear you’ve heard it before. It IS new – but will be an old favourite in no time.

ZERO – YEAH YEAH YEAHS
Karen O is the coolest lady on the planet by a country mile. This song is solid proof.

MEMORIES – DAVID GUETTA FEATURING KID CUDI
It’s time to jump on the Guetta bandwagon – why not throw in some Kid Cudi for good measure?!

ONLY – NINE INCH NAILS
Five years later & I’m still upset that Trent Reznor cut his hair, but no matter: this is one heck of a diss track – Reznor makes getting dumped good enough to dance to! The worship continues…

B.O.B. (BOMBS OVER BAGDHAD) – OUTKAST
When people argue that electronica is the only music high-octane enough for cardio, I bring up this little ditty. Point – Lex!

PARIS IS BURNING (CUT COPY REMIX) – LADYHAWKE
Cut Copy + Ladyhawke = your new favourite song. It’s science!

STOP ME – MARK RONSON FEATURING DANIEL MERRIWEATHER
You know when you pull up to a red light and bust the guy next to you singing at the top of his lungs? It’s probably this song – it might have the catchiest chorus ever.

LISTEN UP (MSTRKRFT REMIX) – THE GOSSIP
Beth Ditto gives you some useful advice over a wicked beat. Where was this song when I needed it in high school? I could’ve used the wise words from Beth AND the street cred from MSTRKRFT. Sigh.

LET THE BEAT BUILD – LIL WAYNE
Do you have a set of intervals that hurt so good? Let Lil Wayne burn with you – this song will mimic the pain and the satisfaction at the finish.

ROAM – THE B-52’S
“Love Shack” gets all the credit – meanwhile, this hilarious track languishes on long-forgotten tape mixes. Put this on when you’re driving to the gym on “I don’t feel like working out” mornings – you’ll be ready to rock by the time you park.

TENNESSEE – ARRESTED DEVELOPMENT
Another feel-good track to lift your spirits – and we can never have enough of those, can we? We can also never have enough rhetorical questions, can we? Hmmm. Think about it and get back to me.

BANQUET (PHONES DISCO EDIT) – BLOC PARTY
“Silent Alarm” was one of the best albums of 2005 – and then Bloc Party went one step further and remixed it, causing a million hipsters to lose their collective minds. Listen to this and you’ll see why.

SKELETON BOY – FRIENDLY FIRES
One of the most unusual beats in years – you’ll spend so much time trying to figure out if this is 4/4 or 6/8 time that your run will be over before you have an answer. Running and partying at the same time – what a concept!

SHOOTING STARS (PARTY ROCK REMIX) – BAG RAIDERS
If Cut Copy and Massive Attack had a baby, it would be the Bag Raiders. Check out the remix version of the wicked “Shooting Stars” for added oomph.

MOMENT OF TRUTH – GANG STARR
Put this on during an introspective run and let Guru spit some truth at you. One of the most underrated MC’s ever.

STRANGE OVERTONES – DAVID BYRNE AND BRIAN ENO
The men behind Talking Heads reunited for an album last year, and contrary to must reunion acts, it kicked a$$ instead of sucking. This song is a thin slice of heaven.

Do you have any suggestions for the next playlist? Leave Alexis a comment below.

Everyone knows hill training is extremely challenging. These seemingly harmless inclines will test your limits and leave you begging for mercy. Just when you thought you had nothing left you’ll find yourself trekking up the same hill again and again.

so why do it?

There is a method behind this hill madness. Hill training will help you become a faster, stronger runner and will teach your body to handle that nasty lactic acid much more efficiently. Somehow after a long, grueling hill workout no run will ever seem quite as challenging.

Add hills once a week to improve your running! It's also a great way to add variety to your training program. I can personally guarantee you that boredom is not the first thing that comes to mind during a hill workout.

Choose your weapon (aka workout) below and as always make sure you're well warmed-up.

the speed demon

Choose a hill and run at 75-90% of your max speed for 15-20 seconds. When you reach the top turn around and walk back down. Repeat 10 times.

the knee knacker

Start off with high-knees for 15-seconds, continue with easy running for 10 seconds and follow up with a hard effort at 70-80% of your max speed for 15-seconds. Walk/jog down the hill and repeat 10 times.

good ol’ max threshold

Choose a hill and run at 65-80% of your max speed for 45-60 seconds, when you reach the top, jog down very slowly while trying to limit the time spent walking. Repeat 10 times.

the stomach turner

Choose a semi-gradual incline that will take about 90 seconds to run at 60-75% of your max speed. When you reach the top turn around and jog back down. DO NOT STOP! Continue for 20-minutes.

The feeling once you reach the summit will be one of exhilaration, it may also feel a little like puke, but you did it. Pushing yourself past your upper limits is what makes you a runner. Keep it up and enjoy the run!

Rebecca is a part-time educator at lululemon Robson. Check out their Facebook page for more of her articles. She competes in track and field, specializing in the 800-metres, and has a background in kinesiology and broadcast journalism.

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.

Start in tadasana, or mountain pose. Your feet should be hips' width apart, hands at your side with palms open and facing forwards. Take several deep breaths and take time to spread out your toes, feeling your connection with the ground.

From standing position, step your feet 3-4 feet apart and come into Warrior 2: point your right toes forward and turn your left heel in so it is at a 45 degree angle.

Your right heel should be parallel with the centre of your left arch. Extend your arms out to the side, palms down, and make sure your fingers are active and charged. Bend your right knee so that your right thigh is parallel to the floor. Turn your gaze forwards, over your right fingertips.

Bring your right elbow to your right knee and rest it lightly on your thigh. Extend your left arm upwards, making a straight line with the left side of your body. Bring your gaze up to the ceiling (or the sky!) Feel the stretch opening through the left side of your body and your chest. Continue to reach up through your fingertips. For a fuller expression of the pose, float your left arm up and over your ear and reach dynamically forwards. Breathe deeply.

When you're ready to leave the pose, bring your right arm up and extend it forwards, returning to Warrior 2.

How does your yoga practice impact the other sports you participate in? Let us know!

I just returned from a week-long vacation on the west coast. Relaxing? Of course. Interesting? Always. Hot? Definitely! How convenient that I was escaping the rarity of rain in Toronto to be greeted by record-breaking heat in Vancouver and Seattle.

While I had no problem leaving my email and work behind, I found it difficult to keep up my usual fitness regimen on the road. By the end of the week, my total number of workouts equaled zero and I was tallying one meal per waking hour. The only sweat I was breaking was from the spicy French food I had for dinner in Seattle.

After being back home for a few days, I quickly fell back into my routine of yoga, spin & weights. I had no problems getting into the groove and my body actually felt stronger than ever. Could I attribute my newfound strength to my vacation?

I gloated to my boyfriend about my new insight, on how basking in the hot Vancouver sun built my muscle strength, just as well as any hour long spin class. He laughed. “Are you kidding me? We were sweating once a day. At least!”

How did I manage to break a sweat every day of my vacation without once hitting the gym or getting to my yoga mat? I ran after cabs, walked up miles of steep hills, danced like a maniac at a wedding, and even managed to fit in a quick stretch while waiting to cross the border. I guess you can find a decent workout anywhere in the world without even realizing it!

With summer at its end, plenty of last minute vacations are to be had. How do you manage to “sweat once a day” during your time off?

A couple, who sweats together, stays HEALTHY together!

I would like to introduce to you Liz and her fiancé. Liz is an educator at the GEC and recently enrolled her fiancé to attend beach yoga with her. Weather and schedule permitting, he ended up attending two more times and did a circuit training class with her. Liz then shared with me that they do try to hit the gym and go for runs together. She says they both are competitive and it adds a different aspect to their time together. Their story inspired me. Why not love working out WITH the one you love?

What he liked about his Metal Vent Tech SS:

- He was sweating hard during their Circuit Training class but he didn't feel the moisture. Why? The fabric is treated to wick sweat.

- As the class progressed, he noticed that he was still relatively cool. Good to know that the added detail of integrated mesh venting was doing it's job.

- With Rob from Endorphin Junkies putting him through squats and lunges, there were no itchy seams to distract his from his task at hand. Men: you don't know what flat seams can do for you until you try!

SWEAT ONCE A DAY!!

Why We Made This:

- Performance top with integrated mesh venting for high breathability and heat management
- Anti-stink Silverescent™ using X-Static, the silver fibre
- Seamless body construction and flat seamed for chafe resistant wearing experiences
- Preshrunk for sizing confidence
- Wicking

Look for your own Metal Vent Tech in your lululemon store or online at:

http://shop.lululemon.com/Metal_Vent_Tech_SS/pd/np/720/p/1035.html