Do you have a group of friends that want to get fit and healthy together?

So, do you have a group of friends or family members that would love to get fit and healthy together? If so, you will want to consider setting up a class for you and your friends. Blonde Runner will come and teach you fun exercises, fitness tips and proper nutrition to help each individual be a healthier person. All classes are customized for the group and many different topics can be addressed including: healthy cooking, recipe modification, weight training, body sculpting, weight loss, sports nutrition, family health, stress management, meditation, running, triathlons, personal training, provident living, athletic fitness etc… A minimum of 10 people is required to hold a class, but 15-20 people are preferred.

Other Services Available:

Lora is also available for one-time lectures or guest speaking.

Do you have a home gym you want to learn how to use better? She can help you with that too.

Corporate wellness program for your company.

One-on-one programs are also available.

If you are interested in setting up a class or what to learn more contact Lora directly.

Lora Erickson

Blonde Runner

801-299-1601

lora@blonderunner.com.

Coping with grief and loss

Today specifically is a significant day for me. It is November 13th, the same day I lost my tiny baby girl a number of years ago. Samantha was simply born too early, lived five hours and died the same day (it happened to be a Friday the 13^th like today). I was 22 weeks along and simply my cervix didn’t want stay closed. In the ensuing months, I learned about a condition known as incompetent cervix.

This problem lead to long arduous subsequent pregnancies; with surgery, limited activity, extra weight gain, stress and worry. Each pregnancy I had a stitch or cerclage placed to keep the cervix closed (a painful surgery I might add – I had four of them – ouch!). With my next pregnancy I was 10 weeks flat on my back on bedrest; it was during this time that I learned that I am not a lay-there-and-do-nothing type of person and running helps me cope with anxiety. I am a high energy, outdoorsy do-it-yourself kind of girl. I learned that you can only watch T.V. and reading books so long –and 10 weeks is way too long! With another pregnancy I developed gestational diabetes and was on insulin. My education in diabetes management and nutrition proved to be helpful as I recall my doctor stating “You are the best diabetic patient a doctor could hope for.” The way that I looked at it is that I was the steward over that little unborn baby body and wanted to do all that I could to give that baby a chance despite my own body’s frailties. However, I found the frequent trips to the hospital several times a week for stress-tests difficult with aligning babysitters for two other small children, the time for travel and testing all on top of regular high-risk doctor visits. Not to mention the expense of it all.

It has been 11 years since her passing, and even with all the difficult moments, I’d do it all again to have the four beautiful children I have today. After losing our first baby, we didn’t know if we where going to be able to have children, so this is truly a wonderful miracle!

You may be asking why I am sharing such a personal story. The reason why is that I know others suffer grief and loss and often suffer in silence feeling they are alone. I want them to know they are not alone. There is not a day that goes by that I don’t think about my little girl and want her here with me. Science has come a long way in 11 years, and I always ask “what if” she was born now, could something have been done that was not an option for us years ago? But, I have been fortunately enough not to suffer a miscarriage. I have a grave to go visit, and I know she was a girl and was able to give her a name. I have felt the wonderful kicks of a baby growing inside me which many women long to experience. No matter how difficult this was, there is something to learn from all experiences in life.

Until this day, I hadn’t dealt much with loss. Well, I had a special cat that I loved dearly that died when I was a little girl. That was rough for me (I’m an animal lover). Three of my four grandparents died before I was born so no loss to deal with there. While earning my Gerontology Certification at the Utah State University I took a Death and Dying class and I remember trying to put the concepts to use. I think they were very helpful for me, so I wanted to share a few of them.

How to cope with loss (specifically miscarriage and loss of a baby)

-Know that it is normal to feel a huge range of strong emotions from fear, anger, blame, love, and disappointment after experiencing a loss.

-Give yourself time to grieve and heal.

-Remember - there’s no “right” way to grieve – everyone is different.

-Talk about your feelings with others.

-Cry – it’s is okay to cry. I found myself crying in the middle of the grocery store when I heard a baby cry a few aisles over or when I saw a commercial with a baby in it. Cry all you want – it’s okay (men too!).

-For me time seems to heal. I can now visit the grave (which I couldn’t do for sometime after). I can talk about her with my children without bawling all over the place now.

-You may want to get involved or join a support group:

SHARE Parents of Utah

Pregnancy & Infant Loss Support

801-272-5355

They hold a Walk to Remember event every October

(National Pregnancy and Infant Loss Awareness Month)

Links:

SHARE Parents of Utah on the Web

National SHARE Parent Resources

National Share Office on Facebook

What to say to someone that has lost a baby or had a miscarriage:

Question: How can you express your concern without saying the wrong thing?

-It’s okay to say “I don’t know what to say.”

When I went back to work after I lost my baby girl, I could see that many people felt awkward and didn’t know what to say to me. Many people even avoided me. That was difficult. I appreciated those that said “I didn’t know what to say, but I want you to know I thinking about you.”

-Give them a hug. This says “I’m here for you. I care.”

-Listening and allowing the person to talk about the experience can help them sort through their emotions. Ask about the experience.

-Tell them that you are thinking of them and you care.

-Make arrangements to take in a warm meal. It shows you are thinking of them and want to help. Sometimes simple daily tasks are difficult for a grieving person.

-Write a kind note or send flowers or a card.

-Other things you could say are:

“I’m sorry.”

“What can I do for you right now?”

“I’m here, I want to listen.”

“This must be hard for you.”

-Allow the parents to make the decisions for funeral arrangements for the loss of a baby; don’t assume they want you to “take over.” This helps them experience the reality of the death.

-Know that grief doesn’t end at the funeral. Remember special days with a card or call.

Stop! Don’t say these things.

-“Don’t worry you are young, you can have more children”

-“You have an angel in heaven.” (They don’t want an angel in heaven, they want the baby)

-“This happened for the best.”

- “Don’t be sad. Don’t cry.”

-Don’t share all the stories of the people you know that have had loss. It diminished or makes light of their experience. This is their time to share and your time to listen.

-“Get over it and move on.” Allow them time to heal and it may take longer than you think it should.

-“Better for this to happen now, before you knew the baby.”

Even though the parents had little, if any time to “know” the child, the parental attachment is still strong.

As you can imagine, Memorial Day has taken on a whole new meaning for me now and this unique experience has given our family opportunities to talk about death with our children. I have learned that it is important not to tell children that the baby is “sleeping,” “on a trip” or “lost” - these words can frighten children. When we visit her grave, we simply tell our children she is dead, she was born too early and died. We believe in life after death and that we will see her again someday but until then I will always remember her. She has touched my life and helped me to appreciate the dear children that I can embrace and love today.

Dedicated in loving memory of my little Samantha.

You touched my life – I will never forget you.

Love Lives On

Sung by Mallary Hope

Chorus

Even though I cry like crazy

Even though it hurts so bad

I thankful for the time God gave me

Even though we couldn’t make it last

I’m learning how to live without you

Even though I don’t want to

And even with you gone

Love lives on.

Watch the music video on You Tube

social run, mingle & education clinic

The South Davis Road Runners invites you to join them for a short run, mingle & education clinic on Saturday November 14, 2009 (this Saturday) after the group run

Meet at the Legacy Mill Creek Trailhead in Centerville (just south of Pages Lane) 8 a.m. This is an out and back route and can be adjusted to any distance you would like to run. Most group members run around 3-8 miles averaging 10-12 min miles. We have faster and slower people as well. You are sure to find someone at your level. This group welcomes beginners. Members: Please wear your group shirt (short sleeve green or long sleeve black) to all group runs. *Please bring a can of food for the food drive. Let’s all pitch in to help those that are in need. Thanks.

After the group run we will mingle at Paradise Bakery in Bountiful. Members are encouraged to bring friends. All education clinics are free of charge.  Door prizes.

November education topic:

Cross-Training for Injury Prevention

Description:

Learn about the benefits of cross training and some other strengthening exercises you can focus on over the winter to run strong the rest of the year. The focus will be on non-running things that will give your body the break from the pounding, but still make you a better runner. Please bring a donation for the food drive. All donations will be taken to the local food pantry.

Presenter: Trevor Johnson, SDRR Men’s Racing Team member and Athletic Trainer.

Trevor is a 3^rd year doctor of physical therapy student and he has a bachelor’s degree in Athletic Training. He has been running since he was in 8^th grade (15 years) and ran for Viewmont High School on the cross-country and track teams. He has been doing road races ever since.

To learn more about group run location and challenges, please contact Lora at lora@blonderunner.com or visit www.sdroadrunners.com.  Northern Utah Triathlete group members are welcome to attend.

get organized to be fit

My Mom always says that she doesn’t have any talents, but that is not true. Of all of my talents the one I appreciate most is my ability to organize. This is something that I inherited from my Mom. (thanks Mom!)

I do believe some people are naturally more organized than others, but I also believe that you can learn to be more organized. Organization is a perspective. It’s how we view and prioritize things. You have heard the old adage: If there is a will, there is a way. If you truly want to be healthy and start exercising, you can. If this were not true then busy and healthy people would not exist. If being healthy is a priority to you, you will find a way to do it. It’s like having a job – we rarely miss a day of work because we can’t. We need that paycheck. Well, our bodies need exercise; and now is the time to get organized to do just that. Start by giving last year’s resolutions a review, if you don’t have any, then let’s set some. Here’s how.

1. Brainstorm a list of possible health goals.
2. Narrow it down to several realistic goals - things that can be done within a 12 months period of time.
3. Make the goals very specific (for example instead of “lose weight” the goal would read “Lose 25 pounds by April 1, 2010”)
4. Break then down into bite size pieces (ie. Eat 7 servings of fruits/vegetables every day for 20 days to create a habit)
5. Start working on your goal now (you don’t have to wait for the New Year to begin, get a head start now).

Avoid putting on the average 10 pounds most Americans add to their waist line over the holidays by having a plan in place before things get too hectic.

If you would like more help or tips to get organized to improve your health, attend the evening Fitness & Diet Planning Class on Thursday November 18 from 7:30 – 9 p.m. in Bountiful, Utah. Class fee: $15. Call Lora at 801-299-1601 to reserve your spot. Limited spots.

click here to express your interest on the Facebook page

(note: if you would like me to contact you, message me at lora@blonderunner.com with your contact info)

Triathlon Essentials Clinic & Intermediate Running Class

TRIATHLON ESSENTIALS CLINIC

Class Date: August 11, 2009 time: 7-9:30 p.m. Cost $25

Location: Davis County Area, Utah

This is a hands-on clinic that will cover all the essential elements of triathlon including: training, supplies, wetsuits education, nutrition, racing tips. Learn important training elements that need to be included in every training plan. Understand how transitions work and how they are set up most effectively. Get racing tips and advice from an experienced triathlete and certified running coach with over 24 years of experience. Sports nutrition will also be covered. This unique class includes hands-on demonstrations, wetsuit/openwater swimming education, and winter training tips. This is a one-time 2.5 hour clinic packed with valuable information – you won’t want to miss it. Clinic fee: $25 per person. Sign-up with a friend and save $5. To register contact Lora Erickson at 801-299-1601 email lora@blonderunner.com. Pre-registration and payment is required to reserve your spot. Limited spots. To learn more visit www.blonderunner.com

Facebook Triathlon Clinic event interest sign-up

INTERMEDIATE RUNNING CLASS

Class Date: August 25, 2009 time: 7:30 p.m. 4 week Cost $45

Location: Davis County Area, Utah

Are you ready to take your running to the next level? Come learn how to improve your running from 5K to marathon distances and triathlons. Get training tips and advice from an experienced and certified running coach with over 24 years of experience. Sports nutrition will also be covered. This unique class is a short lecture followed by a training run. Learn speed-work specifics, cold weather training, and adaptive training program helps. The class will be held weekly for four weeks. This class packed with useful information that can enhance your running experience and improve your race times. Class fee: $45 per person. Sign-up with a friend and get $5 off. Includes a form analysis and core training program. Register early as participant numbers are limited. To learn more visit www.blonderunner.com or contact Lora Erickson at 801-299-1601 email lora@blonderunner.com. Pre-registration and payment is required to reserve your spot.

Facebook Running Class interest sign-up

What does healthy eating look like?

It is concerning to see so many people eating very little food and no fruits or vegetables. I don’t know how they have any energy. As a person that understands physiology I know the body can’t get lean without feeding the muscle built with regular exercise which will increase the metabolism. I suggest never going below 1100/1300 calories for most women. If you do, you are at risk for going into “starvation mode” which makes your body hold-on to fat and lose muscle. If you are tracking your body fat and measurements - then you have already noticed this. (Losing muscle is NOT what you want to do for long term weight loss).

Eating small frequent meals really does work for long-term weight loss! Don’t go any longer than 2-3 hours without eating accept at night. I have included a sample 1300 calorie diet below for those that might be struggling and need an idea of what a healthy diet looks like. Make sure you do the “urine check” to gauge water needs. Generally you will want to include a minimum of 45 min. cardio (elliptical, walking, running, hiking, aerobic DVD) and weight training 2-3 times per week. Get a good weight training program - don’t wonder and waste time doing what you see others do at the gym. Each workout needs to have a distinct purpose.

SAMPLE 1300 CALORIE DIET

This diet is well balanced with proper vitamins, minerals, fiber etc… please remember variety is important and you should not eat the same thing everyday. You may need to adapt this diet based on your how health needs and concerns.

Breakfast (approx. 250 cal)

8 oz water
1 hard cooked egg
1 pc. WW toast with marg or butter

Snack (150 cal.)

8 oz water, 4 celery sticks, 1 tbs. RF peanut butter, 1 orange

Lunch (Approx 250 cal)
8oz water
1/4 cup sunflower seeds
lettuce wrap with veggies (your choice)
and a drizzle of vinegar based dressing (yummy)

Snack (150 cal.)

8 oz water, 1/4 cup cottage cheese, 7 mini carrots, 1 apple

Dinner (Approx 350 cal)
8 oz water
2 oz. grilled salmon (gauge: 3 oz of meat is the size of a deck of cards - so this is a small amount)
1/2 c. herbed brown rice or barley
2 cups spinach salad
2 T. FF Italian
8 oz. skim milk

Snack (150 cal.)

8-12 oz water, 1 cup sugar-free chocolate pudding, 3/4 cup fresh raspberries (this was a life saver when I had gestational diabetes!)

Before bed: multivitimin

Don’t go any longer than 3 hours without eating in the waking hours. It may be helpful not to eat after 7:30/8 p.m. This is a really tempting time that sometimes results in overindulgence. Eat a variety of foods.

*Note: Please leave a comment if you found this post helpful and would like to see more posts like this.

All New! - Blonde Runner Recipe Share -

Please share your healthy recipes by clicking on the button at the top right.  Thank you!

To learn more take my Advanced Nutrition Class that will be offered Fall 2009. If you are interested in the class please email lora@blonderunner.com and I will keep you in the loop on class details.

Self sabotage…why do we do it?

Everyone has moments of “weakness” but some of us out right sabotage ourselves and rebel against our goals. We eat cake even when we really don’t want it and are trying to lose weight. Maybe we eat it because it is there, or maybe we are not sure how to face change. I see this self destructive behavior often, especially when people get close to reaching their goals. I believe it boils down to one main thing and that is: being uncomfortable with change.

When we are out of our comfort zone, we are not sure what to expect or if we can handle the problems that might bring. Think about it, if you have been overweight and a self proclaimed unattractive person for a long time and then you become thin and feel more attractive. What is going to happen to other peoples’ behavior? If you aren’t in a relationship, you might start dating (which can be scary). Or you may be expected to eat perfectly and exercise now by others. Or you may have to admit that you were once fat, if you are now thin and people are noticing. Whatever the reason, change is hard.

We all like to stay in our comfort zone because we know what to expect from ourselves and from others. To those that self-sabotage and wonder why…think about what you could be afraid of and face it head on. What if people start giving you some attention or make comments about your appearance you are not used to (is it so bad)? You will never know if you can handle the new challenges that being thin poses (and yes, there are always challenges). Embrace change and the unknown that might be behind it. You might just find that you love it…maybe the grass is greener? You will never know until you make the lifestyle changes and stop the self sabotage.

Today is a new day to recommit to your goals. Think about how you have worked hard to reach your goals and how you deserve to reach them. Don’t be the obstacle in your own way, don’t allow yourself to be. Be the best you can be. Live healthy every day.

To learn more about coping with emotional eating and self sabotage attend the Fitness & Diet Planning Class offered in the Davis County Area on Tuesday June 23 from 8-9:30 p.m. Cost: $15. To register call Lora at 801-299-1601 or email lora@blonderunner.com.

Click here for a list of current community classes

Upcoming community classes - set one up

Lora offers a wide variety of classes in the community. She loves to share her passion for health and fitness through teaching. To register for a class or set one up for your group or company call Lora directly at 801-299-1601.

Available classes include:

Beginner Running Class

Intermediate & Advanced Running

Indoor Personal Training

Advanced Nutrition Class

In-home Personal Training (private or small groups)

Healthy Cooking Classes

Optimum Weight Loss

Triathlon Training Class (child and adult)

Swimming (triathlon specific - small groups)

Fitness & Diet Planning Class

Gardening & Home Storage

Chi Running

Race Planning & Consultation

Ragnar - Wasatch Back Relay Planning

Coping with Emotional Eating

Provident Living Class

Team Blonde Runner- Triathlon Women

For a complete list of community classes with dates and times click on the Current Community Classes link under the Services drop down menu on the tool bar above. I hope to meet you in a class.

TriHive - Beginner Triathlon Clinic

As many of you know, I love to do triathlons. I am so excited to share some of the great things I have learned over the years at a Beginner Triathlon Clinic this week. This is a lecture style class and it will take place on Thursday April 2nd from 8 - 9 p.m. at the South Davis Recreation Center in Bountiful. This is a free clinic, so come and bring a friend. TriHive will be providing some great give aways including Salomon training gear, Skull Candy Headphone (my fav), Gu Chomps, Raw Revolution nutrition bars, and more….! For more information visit:

http://www.trihive.com/2009/03/trihive-roundtable-south-davis-rec-center/

I am also super exciting to be teaching a 6 WEEKS TO A TRI class at the

South Davis Recreation Center in Bountiful.  This class is a hand-on beginner

triathlon class, which means we will be exercising.  We will be getting in the

water to go through efficient form and stroke drills.  If you are fairly new to

swimming this is perfect for you to learn so you will be practicing proper

technique from the beginning and not practicing wrong (which can be difficult

to correct).  The class is also part lecture so you can learn about the latest

equipment, how to find races, strength training, planning race strategies etc...  

We will also be biking, reviewing transitions and running during the class time

which is Thursday nights from 8 – 9:30 p.m.  starting April 23.  This

comprehensive class will prepare you to complete a sprint distance pool triathlon

(400 m. swim, 14 mile bike ride and 3 mile run) in six weeks.  Triathlon training

is a blast!  You’ll love it!  For additional questions, please contact me at 801-299-1601.  

You should also know that there are limited spots in the class, to ensure

individual attention.  On-line sign up is available at www.southdavisrecreation.com

(click on programs).  

Lora's Community Health Classes

Spring class sign up starts tonight

As many of you know, I love to teach (it’s one of my favorite things to do. I love it!). I offer various health classes through out Davis County, Utah. Tonight registration will begin for many of the classes, specifically the community classes I teach through Woods Cross High School from 6 - 8 p.m. in the school office.  Class sizes are limited.

Classes include:

Running Class - Centerville City Hall - on-line registration available - click the “Classes” link above for details.

Couch-to-5K class - Beginner Running Class - Online registration through the DATC - click the “Classes” link above for details.

Coping with Emotional Eating - Woods Cross High school

Fitness and Diet Planning - Centerville City Hall -on-line registration available - click the “Classes” link above for details.

Provident Living - Woods Cross High

Triathlon Training for Beginners - Woods Cross High School

6 Weeks to a Tri - Beginner Triathlon Training Training - This is a class part lecture and part exercise.  Sign up through the South Davis Recreation Center.  Limited spots.  On-line registration is now available.  Click the “Classes” link above for details.

Outdoor Personal Training - This exercise class is held two times a weeks starting in July. Limited spots - this class fills quickly. Contact me directly to sign-up.

For a complete listing:

http://blonderunner.com/blog/community-health-classes/

I hope to share my enthusiasm for health with you in one of my classes!  Have a healthy day!

- Lora “Blonde Runner”

Next Page »