New Year Resolutions Change Joke

Juice for “compact” nutrients

Juicing is a great way to get “compact” nutrients however it takes a zillion carrots to make this much juice so it’s much easier to just buy it. I do like to make some juice once in a while and save the “rind” to hide in meatloaf and other casseroles. Only other problem with juicing is that it removes the fiber – so be sure and eat whole fruits and veggies too.
~ Coach Lora Erickson
“Blonde Runner”
www.BlondeRunner.com

Upcoming Nutrition Class: http://blonderunner.com/2011/12/running-tips-from-blonde-runner/

Nutrition & Fitness Class with Blonde Runner

NUTRITION & FITNESS CLASS

Thursday January 19, 2012

6:30 – 7:30 p.m.

Location: Davis County, Utah

Class fee: $20

Proper nutrition is a major contributor to overall health.  Learn how to eat to maintain lean muscle tissue and lose weight while still maintaining energy levels to exercise.  Review the best foods and supplements that can help you achieve your fitness goals and to sustain stamina for better endurance. Learn proper exercise techniques to build lean muscle tissue and shape your body. Explore strategies for coping with emotional eating. Coach Lora aka “Blonde Runner” would like to share her secrets as she teaches you how she lost 48 pounds after each baby. Sports nutrition will also be covered relating to running and triathlons. This lecture style one-time 60 minute class held on Thursday January 19, 2012 from 6:30 – 7:30 p.m. in the Davis County area.

HOW TO REGISTER:

To get registered for the class message Lora “Blonde Runner” at lora@blonderunner.com indicating you are interested in reserving a spot for the Nutrition Class to be held on January 19 and provide your contact information (include your phone number). You will be contacted with details. Pre-payment is required to reserve your spot. The class fee is $20 per person. Pre-registration is required, spots are limited. This is a popular class and fills quickly.

–The teacher, Lora Erickson aka Blonde Runner is a sponsored triathlete and runner with over 26 years of experience. She graduated from Utah State University with a Bachelor of Science degree in Health Education with dual minors in Chemistry and Nutrition. Lora has a true passion for health promotion and loves to share her enthusiasm for health. www.BlondeRunner.com

Small Group Swimming Class

Adult Small Group Swim Class

Coach Lora Erickson aka Blonde Runner will be offering a day-time small group swim class (triathlon specific).   The class will cover technique and drills to help you improve in the water along with group workouts.  Receive personal instruction and video feedback on your stroke to help you improve for triathlons or get started.  Beginners welcome.  Pre-registration and payment required to reserve a spot.  Limited spots.

To Register: Contact Coach Lora directly at lora@blonderunner.com.

Local Triathlon Club – Northern Utah Triathletes Learn more…

Fully Coach Triathlon Team – Team Blonde Runner (TBR)  Learn more…

About the Coach:

Coach Lora is an experienced triathlete that has competed at the National level.  Click here to learn more about Coach Lora and see her race history.

Join the team!

Photo credit: Jen Barnett ©2011 All rights Reserved 
TeamBlondeRunner.com

*Friends*Fun*Fitness*

Enjoy the camaraderie of group training and get the coaching you need to reach your goals.  This program is perfect for the beginner just getting started into triathlons or those that are looking at improving their performance.  Group workouts are held each week in the Davis County area (North Salt Lake/Bountiful/Kaysville area).  To learn more about how you can join the team visit www.TeamBlondeRunner.com.  Running & triathlon teams are available.

Join the 2012 team!

Applications for the 2012 Team Blonde Runner are now available.  Join us anytime! Beginners welcome.

Winter Training for Running Class

Winter Training for Running

Dec. 6, 2011

6:30 – 8 p.m.

Location: Davis County

Cost: $15

Did you know that your training in the winter changes from your race season training? Learn what you should be doing in the winter to prepare for early season races and have a successful running race season next year. All distances from 5k to marathon training will be covered in this unique lecture-style class. We will be covering:

proper running form

race day nutrition

developing a running plan

indoor vs. outdoor training

important winter workouts

keeping a training log

Register:

To register contact Lora Erickson aka Blonde Runner at lora@blonderunner.com. Once you are registered you will be given exact location and class details. Pre-payment is required to reserve a spot in the class.  Limited spots.

This class is taught by a USATF certified running coach with over 26 years of experience. If you would like to learn more about Coach Lora aka Blonde Runner click here:  Who is Blonde Runner?

Join a local running club: South Davis Road Runners

Half Marathon Training Group – join us!

Are you ready to take on the Half Marathon distance for the first time? If so, come train with Blonde Runner. She will be coaching a training program for early season half-marathons in 2012.

Three Race Options:

Run Like a Girl Half Marathon to be held in St. George on Feb. 4, 2012 (the retreat is the 2-4) – if you sign up for this race you will be involved in the program.  Message lora@blonderunner.com.  Additional coaching fees required.

Moab (Canyonland) Half Marathon on March 17, 2012. If you sign up for this race you will be involved in the program message lora@blonderunner.com.  This is a lottery race so if you don’t make it in you are still welcome to participate in the training program.  SDRR/NUTs membership is required to be eligible to participate.  Click here to register for the TBR team and get started on your training (additional fees required).

Ogden Half Marathon on May 19, 2012.  On-line registration is open on November 10th.  This race fills up quickly.   The Blonde Runner training group is a 16 week program and will begin the first week of February.  SDRR/NUTs membership is required to be eligible to participate.  Click here to register for the TBR team and get started on your training (additional fees required).

Group Details:

All training will occur in the Davis County area. If you live out of the area and still would like to participate, please contact Lora. Participants are responsible for signing up and pay for the races on their own. If you would like to be part of the training please message lora@blonderunner.com and let her know. Additional coaching fees are required. Participation in the Winter Training for Running class is highly encouraged. Learn more…

Click here to learn more about the coach

Applications for TBR membership are now available.  Join the team!  (note:  additional coaching fees are required)

Note: 2012 SDRR membership is required to be eligible to participate. Learn more…

Fuel Your Workout Nutrition Class

FUEL YOUR WORKOUT

NUTRITION CLASS

Tues. November 1, 2011

6:30 – 8 p.m.

Location: Davis County, Utah

Class fee: $25

Do you want to learn how to fuel your workouts without overeating? Or curb hunger and manage your weight while maintaining a regular exercise routine? Proper nutrition plays an important role in your athletic goals as well as your long-term weight loss success. In this class, you will learn how to fuel your body properly before, during and after exercise and how to cope with issues like emotional eating that can derail your best efforts. We will review the best foods and supplements for your fitness goals and maximum performance. Sports nutrition specific to endurance events will also be covered. Have more energy and perform better and stronger. This lecture style, one-time 90 minute class will be Tuesday, November 1, 2011 from 6:30-8:00 p.m. in the Davis County area.

HOW TO REGISTER:

To register for the class message Lora “Blonde Runner” and lora@blonderunner.com indicating you are interested in reserving a spot for the Fuel Your Workout Nutrition Class to be held on November 1st and provide your contact information (include your phone number). Pre-payment is required to reserve your spot. The class fee is $25 per person. Pre-registration is required, spots are limited.

Erickson Family Chopped Challenge

Cooking seems to be a dying art in American as we lean more towards quick and convenient foods. Because of this I have make a conscience effort to teach my children how to cook for themselves. I think it is important for children to learn how to cook. Being a fan of the Food Network and as a family we often watch the show Chopped, so I thought it would be fun to have our very own Erickson Chopped Challenge. Since my children are still very young I decided that it would be best to not really “chop” anyone but to encourage each of them to do their best and award each of them with a certificate reflecting that. Our goal was no tears. Since we didn’t have an entire day to put on a show we also decided just to do the “Appetizer” category. We established that they would have 20 minutes to come up with their creations and present them to the two judges preparing two plates. The judges were Grandma and Dad – so they would certainly do their best to impress them. I was to be the cooking assistant and help all of them as needed. One of the rules we established from the beginning is that there was to be no fighting and if anyone was not sharing and getting along they would have a two minute penalty and have to sit on the couch while everyone else was cooking. With this being a timed challenge that wouldn’t be a good idea.

Being true to the show I placed four mystery ingredients in a covered basket that was only revealed to all of them at the beginning of the 20 minutes. I choose items I knew they were somewhat familiar with. The four ingredients were … (drum roll please)…

bread/buns, onions, fresh basil and cherry tomatoes from the garden. My oldest began working fast to create a yummy salsa (which turned out to be really quite good). I was impressed that he remembered about the cilantro we had available in the “pantry” (just like the show they were allowed to use other items in the fridge and in the pantry). He served his with butter toasted buns. My third son, chose to make “fries” with potatoes and seasoned them with some basil he cut up. He was super creative and built a log cabin with the pan fried potatoes to present to the judges. Mind you I did all the cooking for this 7 year old. I also helped bread, flour and cook my second 9-year-old oldest son’s “onion rings” that he decided to make (he has never done this before but grabbed for the season bread crumbs and started dippin’). I showed him how to do an egg wash and what seasoning might be helpful to add to the breadcrumbs to give them more flavor. He is super creative with how he balanced his finished ingredients on the plate to present. My four year old little girl created cut up tomatoes (yes, all by herself – she knows how to use a knife and can when Mommy is around only). She used a squirt of lemon juice on them with pieces of bread on the side. They were all so very proud of their creations as they presented them to the judges. We did end up adding two minutes for our littlest ones to finish up, but they did very well. Each child presented their dish and the tasting began. Before the challenge began I was a little afraid of what they might come up with and what we might have to taste, but all the dishes were surprisingly good.

As the judges deliberated and figured out what they would put on their certificates the children chatted in the other room giving each other praise. The award certificates reflected their efforts with my oldest boy getting “Best Use of Ingredients,” the onion rings winning “Daringly Difficult,” the potato log cabin wins “Creative Presentation” and my little girls tomatoes gets “The Most Yummy” (since that is what she kept saying and since they were so yummy she asked if she could eat both of her plates so the judges only got one bite – it was funny). They all got along beautiful with no fighting and no tears (unless it was from the onions). This was seriously one of the most successful family nights we have had. They all just gloated as each judge told them the unique things they did well. After that they all wanted to cook more and they immediately asked when we could do it again. I would highly suggest doing this with your family if you have little ones and want to have a fun night letting them create stuff. They impressed me. Don’t be afraid to cook with your children and encourage them to play with their food. Don’t be afraid to get in there and have fun and create with them. Happy cooking.

Fall Group Triathlon Training Program

Autumn is the perfect time of year to train. The wonderful cool Fall weather and Autumn leaves are welcome after the heat of summer and it’s a great time to discover the joys of triathlon training. Triathlon training is a great overall body workout honing skills in swimming, cycling and running. Come join us!   The group is for all levels (beginners welcome) and will cover all aspects of the triathlon will be covered; including nutrition, transitions, racing strategies, swim technique, structured workouts, cycling, and running.  Contact Coach Lora to learn more.  

Note: You must be a Northern Utah Triathlete member to be eligible to participate. To learn more visit www.NorthernUtahTriathletes.com

GROUP TRAINING DAYS:

Coached Group Trainings will be held Tuesday evenings, Thursday mornings (5:30 – 6:30 a.m.), and Saturday mornings in the Bountiful area.

To reserve your spot contact:

Coach Lora Erickson

“Blonde Runner”

801-608-5516

lora@blonderunner.com

Make friends and have fun! Triathlon training is a blast.

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