Learn how I dropped a size in 5 weeks, Weight Loss Class offered in December

November 3, 2017 by  
Filed under Health Classes, News

Coach Lora Erickson
Ironman All-World Athlete
Certified Triathlon & Running Coach
BlondeRunner.com

Weight Loss Class offered in December

Recently I lost 4 pounds, dropped 2% body fat, gained 3 pounds of muscle and dropped a size in 5 weeks. Want to learn how I did it? It’s something anyone could do. Sign-up for my Weight Loss Class offered Wed. Dec. 13 from 7:15-8:15 p.m. $25. Pre-registration required. Message theblonderunner@gmail.com to learn more.
Coach Lora Erickson
BlondeRunner.com

Facebook Event – Weight-Loss with Blonde Runner

Aging: Changes That Impact Performance

October 20, 2017 by  
Filed under Fitness, Health Classes, News, Nutrition, Prevention & Safety

Aging Athlete Coach Lora Erickson Blonde RunnerAging: Changes that Impact Performance

There is no question that age has an impact on performance. If you compare the Boston Marathon Qualification times for an athlete in their 20’s and an athlete in their late 40’s you will see a 20 minute difference meaning that an athlete over 45 can qualify with a time 20 minutes slower than an athlete in their 20’s. That is a significant difference. As an athlete over 45 years of age that has competed for over 30’s years I can tell you that I have seen the effects of aging on my training.  Just this year my body has showed signs of early menopause.  The symptoms have had a big impact on my training and it has shown in my under-par performances.  For instance, hot flashes and night sweats have disrupted my sleep, weight gain has made the impact of running more difficult to recover from and the change in hormones have resulted in moods swings and hampered my ability to focus.  I often have to stop in the middle of a workout, because my heart is racing or a headache becomes too much to push through.  I know I am not alone and many women who are also athletes have been coping with these symptoms.  It is difficult to know that these changes often take many years before periods go away (the only good thing about menopause) but there are some things we can do to help.

Men also are impacted by changes with age. With a decrease in growth hormone and testosterone they often experience loss of muscle & strength and weight gain. The body can undergo vision, hearing and digestion changes.  The bodies’ ability to adapt to temperature changes and stay hydrated is also affected. A lack of focus is also reported in men.  As I have coached athletes of all ages over the years there are many things I do differently with older athletes.  The fact is, we are all aging and we need to be mindful as our bodies’ needs change.  Here are some suggestions to help cope with aging changes:

  • Allow more time for warming-up before exercise. Many of my more youthful athletes can skip a warm-up all together and not be affected too much, however older athletes need the warm-up. As we age our muscles lose elasticity and can be torn more easily, the joints are stiffer and the body needs time to prepare of exercise. I recommend older athletes warm-up 10-20 minutes on the elliptical before a run, weight training or ride. Or use the rowing machine before swimming.
  • Incorporate yoga into your exercise routine. Because the muscles do lose some elasticity as we age, it’s important to maintain flexibility and balance. I recommend adding yoga to your exercise routine 1-2 times a week.
  • Do weight training weekly. With the decrease in muscle tissue that accompanies aging I suggest doing more weight training. This will also promote bone density and prevent osteoporosis. Gaining muscle can also help keep the metabolism up and control weight gain. I recommend weight training 2-3 times a week.
  • Be mindful of your eating. Most people gain weight as they age due to hormone changes so it becomes more important to be mindful of what goes into your mouth. I recommend using the MyFitnessPal app to track your food and assist with making better food choices.
  • Take time for meditation. As we are older we have more experiences to reflect on. Take the time to allow for meaningful meditation and reflection. This can help keep us centered and cope with the mood swings. Meditation before bed can also help with sleep.
  • Exercise regularly. With the increased challenges aging poses it often becomes more difficult to keep up a good routine but exercise can help us cope with symptoms. Even 10-20 minutes of exercise counts on difficult days.
  • Allow more time for recovery from races and hard workouts. This has probably been the most difficult thing for me this race season. But my body simply doesn’t recover as quickly from hard workouts and races as it used to. How much time you need to recover really depends on your background and experience but I suggest listening to your body. Don’t be afraid to change a hard workout into an easy one if the body says so. It’s best to stay injury-free.
  • Be gentle with yourself. As a competitive athlete I know how difficult it can be to let go of slow performances. I try to remind myself that I don’t have to prove anything to anyone and I have years of race results to illustrate my hard work over the years. A friend reminded me recently that not all flowers bloom all of the time; it’s okay to just finish a race having done your best for that day because that is what the body will allow. I have recognized things get harder as we age and I have even more respect for older athletes. It reminds me to do the best I can for me. Wishing you healthy and happy training. Coach Lora Erickson

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Coach Lora Erickson is an Ironman All-World athlete (top 5% in the world in her division) that recently competed in the Ironman 70.3 World Championships. She is a long-time running and triathlon coach offering in-person as well as online coaching programs and community classes. She loves to work with beginners. To learn more contact her at theblonderunner@gmail.com or visit BlondeRunner.com

Read More:

The Aging Body

Menopause Symptoms

The Real Reason Old Olympians are Still Fit

Chicken Chili Crockpot Soup Recipe

I just love soups this time of year!  They are so yummy and warm when there is a nip in the air.  Chicken Chili Soup is one of my very favorites. The recipe is below. Enjoy!

Coach Lora Erickson

BlondeRunner.com

 

Product Review: I love Beetroot Pro, it’s a portable powder!

I LOVE the health benefits of beets. Use the code RUNNER5 for $5 off and free shipping. Check out this awesome portable powder. Learn more 
Coach Lora Erickson
BlondeRunner.com

Pit Bull Attack Update

As many of you know that my niece was mauled by two pit bulls on July 21, 2017. Since then she has had a miraculous physical recovery however it will take time for the scars to fade and nightmares/fears to dull. I really love this song my niece Rebecca wrote with her sister Amanda. The song can apply to so many difficulties in our lives. Please take a listen and share if you agree. I just love it!
Aunt Lora

My sister is a single Mom with four girls. If you can make a donation to help that would be great, please share.
Donate to help

If you would like to follow her healing journey please like/follow her page: https://www.facebook.com/healingforAmandaPrichard/

Cycle Smart Video Checklist

Coach Lora Erickson
Ironman All-World Athlete
Certified Triathlon & Running Coach

This is a great video reminder for seasoned riders and new riders alike. If you need more help with cycling safety and want to learn how to maintain your bike, practice skills and learn how to change a tire join in on the fun of the Women’s Beginner Cycling Clinic on Thursday July 13, 6-7 p.m. Davis County. Pre-registration required. Limited spots. Learn more 
I also coach people in person on cycling skills. Contact me with questions.
Coach Lora Erickson
theblonderunner@gmail.com
BlondeRunner.com
 
 

Before you Ride

  • It starts with your bike — Gear, setup, and maintenance.
  • Learn the basics — Skills and techniques to master before you ride.
  • Suit up — An important clothing primer
  • Be prepared to ride — What you’ll need on the road.
  • Plan ahead — Routes, traffic, and distances.
  • Inform others — Keys to communicating your whereabouts.

During the Ride

  • Stay alert — How to ride in a group and stay safe on the road.
  • Obey the law — Traffic laws and other essentials.
  • Communicate —A key part of safe riding.
  • Safety first — Extra tips to take with you.

Open Water Swim Instruction Available

Are you new to triathlons and want to learn how to swim well in the openwater? This is a great clinic for you.  This is a small group swim class for those new to openwater swimming taught by Coach Lora Erickson aka Blonde Runner.  Please contact her at theblonderunner@gmail.com to see when the next clinic is available.

 

Upcoming Blonde Runner Classes:

Open Water Swim Clinic – Tuesday June 20, 2017, $35

Individual Running Form Analysis – scheduled individually – contact Coach

Small Group Swimming – contact Coach

Women’s Triathlon Clinic in Riverton – August 10, 2017 – get registered http://blonderunner.com/2017/05/womens-triathlon-clinic-in-riverton/

Ladies Beginner Cycling Clinic (learn how to change a tire, bicycle maintenance and cycling skills) – July 13, 6 – 7:30 p.m. $25. Davis County. Limited Spots. Learn More

 

Learn more or get registered:

Contact Coach Lora Erickson at theblonderunner@gmail.com, BlondeRunner.com

Who is Blonde Runner?

 

Women’s Triathlon Clinic in Riverton

Women’s Triathlon Clinic in Riverton

August 10

6:30-8 p

Triathlons are a blast! Learn some tips and tricks about competing in a triathlon from Coach Lora Erickson aka Blonde Runner (mother of 4).  She will demonstrate transition set-up, review the Triathamom course as well as give you tips for triathlon racing and training. You don’t have to be a participant to join the fun! Learn what to eat during a triathlon to fuel yourself to a strong finish.  This will be a lecture style format starting at 6:30 p.m. and ending at 8 p.m.  Come join the fun and get all your questions answered to complete the a triathlon event! Beginners welcome Limited spots. Cost: $25. Invite a friend and join the fun!  Limited spots

Get Registered

To learn more visit www.BlondeRunner.com

Learn more about Coach Lora Erickson, Ironman All-World Athlete

Funny Studio C Car Lip Sync Battle

Oh.My.Gosh!  My daughter just showed this to me and it’s so funny!  Enjoy!

Coach Lora Erickson

BlondeRunner.com

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