How much protein do you need? Calculating protein needs for endurance athletes and bodybuilders

November 4, 2015 by  
Filed under Fitness, Recipes, Weight Loss

Original Periscope Broadcast Nov. 3, 2015

Blonde Runner partnering with Malibu C

malibu swim shampoo miracle repairMalibu C is a product I have been using for many years now; I remember the tall white bottle I used in High School and great smell of the product.  It still smells just as great today and I still love this product!  As a true blonde and a triathlete I have sensitive skin and fine-thin blonde hair so I really like to give it all the help I can to stay healthy and get the harsh chemicals off from hard water at the pool.  I remember as a little girl my younger sister really loved to swim, she pretty much lived in her little orange bikini swimming suit all summer long and we’d fill up the small collapsible pool in the backyard with the hose and swim around for hours in circles occasionally taking a break to eat a Popsicle.  We often had green hair from the copper and other minerals found in the water that would just cling to our hair making it look green.  Regular shampoo just didn’t get those minerals off but Malibu C does.  It really works!  Too bad we didn’t discover Malibu C sooner – no green hair!

As an active runner and triathlete I am constantly exposed to the sun.  Sun is an oxidizer which can damage the hair and skin so the antioxidant vitamins found in Malibu C products can clear up free radicals and restore the texture of the hair.  Malibu-C is also a vegan product so they don’t test on animals.  As an added bonus – it’s made in the USA.  They also have a skin care line, all designed to normalize hair and offset harsh chemicals (no more itchy pool skin!).  If you are as active as me you will want to look into this product!

This company also believes in and supports me as an athlete and I am pleased to be partnering with them.  A portion of every purchase made from my portable page will help fund my training and travel expenses and help me achieve my athletic goals.  I really appreciate all those that support me.  I couldn’t do it without you!

Lora Erickson

“Blonde Runner”

Click on the link below to visit my portable page

business card blonde runner

Avocado Sandwiches and Pit Removal

Video Introduction: Coach Lora Erickson aka Blonde Runner

I wanted to take the opportunity to introduce myself on video for those that haven’t met me in person or live in other states. This is my first video blog, but I plan to do many more and share tips and information about health, fitness, nutrition, running and my triathlon journey with you.  Please subscribe to my YouTube channel.

Coach Lora Erickson


Superpowers & Super-foods

superpowershadowmenwomenWhen I was young I could be seen with a towel draped over my shoulders running across the yard with my arms stretched out in front of me under a blue sky in hopes of taking flight. I believed that if I tried hard enough I could fly. After many weeks of failed attempts I came to the realization that if I wanted to take flight I would have to do it on a jet plane. But even though I have tucked away those childish fantasies and I may not have the super powers I had hoped for, I will have to settle for a secret weapon. If Captain America had a shield, I figure, I could certainly give a weapon a try. So, what is my secret weapon you ask? Super-foods!

If you are like me, you value your time and adding anything extra to the hustle and bustle of a busy family life with children, demanding training and work obligations seems daunting; then I am here to tell you it can be much easier to eat right if you incorporate “super-foods” into your daily diet. Like with any other habit, small changes repeated overtime can become powerful secret weapons later.

So what are super-foods you ask? Super foods are foods that are well known for their nutrient properties. Some I would house in my arsenal of “super-foods” would be; kale, spinach, broccoli, fish, eggs, nuts, natural fruits, legumes just to name a few. Because there are so many of these foods, I couldn’t possibly cover them all here, but I do want to share one of my family’s favorite super-foods and some recipes with you.


Quinoa (Keen-wah) is often considered a “grain” or “seed” from South America and is quickly becoming more popular in America. My husband and kids like this “bird seed” because it does resemble birdseed as it is a small grain. Quinoa is very versatile and can be used in sweet or savory dishes and is packed with high quality protein/amino acids as well as other important nutrients like iron. Despite its higher carbohydrate content it is considered a low glycemic index and gluten-free food. It is also high in natural fiber.  Please enjoy the Vegetarian Quinoa Salad and Berry & Wild Honey Breakfast Quinoa.  Note:  These recipes are great for those that have wheat allergies.

Live Well,

Coach Lora Erickson

Coach Lora Erickson aka Blonde Runner is a certified running coach located in Bountiful where she resides with her husband and four children. She has been coaching runners and triathlons for over 18 years and enjoys the opportunity to work with beginners. To learn more or find these and other recipes visit


Coach Lora’s Vegetarian Quinoa Salad

This is a salad I often have for lunch.  It’s quite tasty and healthy. Enjoy.

1 cup quinoa

3 cups water

Dash of lemon juice

Dash of vinegar (sometime I use white, other times balsamic)

2 cloves garlic, minced

1 large tomato dices (fresh from the garden – yum)

½ cup diced cucumber

¼ cup finely chopped white or purple onion

¼ cup fresh chives from the garden

Fresh herbs to taste, minced (cilantro or basil is good)

1 Tablespoon canola or olive oil

Salt and pepper to taste

Rinse quinoa well (*important) and add the water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the garlic, onions etc and veggies. Enjoy. So yummy (and healthy)!

Lora’s Berry & Wild Honey Breakfast Quinoa

This recipe got two thumbs up from my taste testers (my kids). So, it will stay on our menu. They really like “bird seed” as they like to call it. LOL Enjoy.  ~ Coach Lora Erickson

½ cup quinoa ½ cup low-fat milk (soy milk works well too) 1 cup water ½ teaspoon of cinnamon Dash of vanilla extract Drizzle of wild honey ½-3/4 cup berries (fresh or frozen works – I like to use several different kinds of berries at once)

Rinse quinoa well (*important) and add the milk and water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the spices and vanilla. Top with berries and drizzle with honey and enjoy for a healthy and warm breakfast.


My Son Made This Commercial

My son made this little video for me. He couldn’t find a swimmer or cyclist but I think it turned out great! Thanks Scott!
aka Coach Lora Erickson “Blonde Runner”

The Cover of Runner’s World – I need your vote

Coach Lora Erickson Blonde Runner runfun

Help get me on the cover of Runner’s World. I need your vote! You can vote once per day.

Click here:

Coping with Emotional Eating Class

August 4, 2014 by  
Filed under Health Classes, News, Nutrition, Recipes, Weight Loss

Blonde Runner Coping Emotional Eating 8.4


November 12, 2014

7:15-8:15 p.m.

Davis County

Class Fee:  $25

This in-person lecture-style one-time class will cover all aspects of emotional eating and teach you how to better take control of your health. Learn how to eat to lean-up and shape your body. It might be easier than you think. Class Fee:  $25 cash.  Pre-payment is required to hold a spot.  Limited spots. To learn how to reserve your spot please message Coach Lora Erickson directly at

Delete Cookies

June 19, 2014 by  
Filed under Blonde Jokes, News, Nutrition, Recipes, Weight Loss

delete cookies

Organic Gardening Class


Organic Gardening Class

Davis County

Limited spots.  Pre-registration required.

I love to garden, particularly vegetables, herbs and fruit and would love to share my passion with you.  I will be teaching a new Organic Gardening Class to show you the ins and outs of produce fresh organic food for your family.  Couples welcome.

Soil Prep and Composting

Seeds & Planting

Yard Gardening

Raised Beds/Pot Gardening

Cultivating of Common Cooking Herbs

Bountiful Vegetables

Fruits Trees/Berries


Note:  I will be offering a follow-up Cooking with Fresh Vegetables & Herbs Class in the Fall; look for announcements in my newsletter.  Subscribe here (it’s free): Subscribe Now

Beginner gardeners welcomed.  Since there are limited spots in the class, I require pre-registration.  Pre-payment will guaranteed a spot in the class.  To learn more contact Coach Lora Erickson at or visit www.BlondeRunner .com

Next Page »