Science of Endurance Nutrition Class

SCIENCE OF ENDURANCE NUTRITION CLASS

with “Blonde Runner”

Tues. March 29, 2012

6:30 - 8 p.m.

Location: Davis County, Utah

Class fee: $25

Proper nutrition is a huge performance enhancer. If you want to do well in endurance sports you need to know how to fuel your body properly before, during and after your event. Learn how to eat to lean your body, avoid “bonking,” and review the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Outlast your competition and perform better and stronger. Sports nutrition specific to long distance running events (5K, 10K, half marathon, marathons) and triathlon (sprint, Olympic, half Ironman & Ironman) distances will be covered extensively. This lecture style one-time 90 minute class will be held on Tuesday March 29, 2012 from 6:30 - 8 p.m. in the Davis County area.

HOW TO REGISTER:

To get registered for the class message Lora “Blonde Runner” and lora@blonderunner.com indicating you are interested in reserving a spot for the Science of Endurance Nutrition Class to be held on March 29 and provide your contact information (include your phone number). You will be contacted with details. Pre-payment is required to reserve a spot, class numbers are limited. The class fee is $25 per person. Pre-registration is required, spots are limited.

Nutrition tips: bag your tomotoes

Nutrition Tip: It’s important to consume fresh produce daily but store-bought tomatoes just don’t match the taste and quality of home grown produce! During the winter in Utah I miss those wonderful home grown tomatoes that I could just pluck out of the garden as needed. (Oh, so yummy and still warm from the sun – perfect to slice up for a tomato sandwich or eat as-is). I have found if I put the store-bought ones in a brown paper lunch sack and let them ripen – they are much better.

~ Coach Lora Erickson “Blonde Runner”

To get more nutrition tips take the upcoming nutrition class.  Learn more…

(two of my kids pictured by our summer garden)

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/

ChooseMyPlate dot Gov

The USDA has introduced a New Food Icon: “My Plate.” It illustrates a simple way to visualize what American families need to be eating to stay healthy. Visit www.ChooseMyPlate.gov to learn more about how to incorporate vegetables, fruits, protein, grain and dairy. Check it out. http://youtu.be/SEFmSk08LIE

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.

Nutrition Class - Daytime

NUTRITION CLASS

Tues. May 31, 2011

10 - 11:00 a.m.

Location: Davis County, Utah

Class fee: $15

Proper nutrition is a a major contributor to overall health.  Learn how to eat to maintain lean muscle tissue and loss weight while still maintaining energy levels to exercise right.  Review the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Strategies for coping with emotional eating with be discussed.  Sports nutrition will also be covered. This lecture style one-time 60 minute class held on Tuesday May 31, 2011 from noon to 1 p.m. in the Davis County area.

HOW TO REGISTER:

To get registered for the class message Lora “Blonde Runner” and lora@blonderunner.com indicating you are interested in reserving a spot for the Nutrition Class to be held on May 31 and provide your contact information (include your phone number). You will be contacted by phone with details. Pre-payment is required to reserve your spot. The class fee is $15 per person. Pre-registration is required, spots are limited.

Pre-season Triathlon Group Training with Blonde Runner

Pre-season triathlon group training

with Blonde Runner

(6 weeks)

Location: Bountiful, Utah

Starting January 11, 2011

Registration Deadline Jan. 8, 2011

Cost: $225

This 6-week group training is for beginner to intermediate athletes (male and female) and is designed to get you ready for the triathlon season. It will focus on the sprint & Olympic distance triathlons. Enjoy the camaraderie of group training while getting in great shape. All aspects of the triathlon will be covered through two weekly coached group workouts/clinics. This training also includes a consultation session with Coach Lora aka Blonde Runner. Limited spots. No Sunday workouts will be given or supported.

Training details:

Group training begins January 11, 2011 and will end on Feb. 17. Two group workouts/clinics will be held each week, one on Tuesday night from 7 – 8 p.m. and the other on Thursday morning from 5:30- 6:30 a.m. An optional Saturday run is also available. The group training will cover the following: Cycling basics, running endurance training, swim stroke development, streamlines/flipturns, fast transitions, race strategies, open-water swimming, and core/strength training.

Registration:

On-line registration is available on active.com. Additional pool/rec center entry fees will be required. Registration deadline is Jan. 8, 2011. All fees are non-refundable.  Come have fun with us!

Limited Spots!

Coach Lora Erickson

801-608-5516

lora@blonderunner.com

www.blonderunner.com

A full season TEAM Triathlon Training for men and women is also available March – July. Visit www.teamblonderunner.com to learn more. Friends, fun and fitness – Join the team!

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. Or maybe we eat it to control our failure.  I see this self destructive behavior often, especially when people get close to reaching their goals. I believe it boils down to several main things:  being uncomfortable with change, need for control and fear of failure.

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 which opens you up to the possibility of failing.  Fear of failure can often be paralyzing. 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 how you can handle self sabotage attend the Coping with Emotional Eating Class offered in the Davis County Area on Tuesday November 16, 2010 from 7:30 - 8:30 p.m. Class Fee: $15. To register call Lora at 801-608-5516 or email lora@blonderunner.com.

Click here for a list of current community classes

Exercise Nutrition Class

Exercise Nutrition Class

Tues. October 5, 2010

7:30 - 9 p.m.

Centerville City Hall, 250 N. Main St.

Davis County, Utah

Do you want to get rid of fat tissue and lean up for top fitness and sports performance? You won’t want to miss this class. Learn the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Outlast your competition and perform better and stronger. Sports nutrition specific to long distance running and triathlon will be covered extensively in this class. The class is to be held on Tuesday October 5 from 7:30 – 9 p.m. at Centerville City Hall. www.xpressrec.com
This is lecture style one-time 90 minutes class. The class fee is $15 per person. Pre-registration is required, limited spots. On-line registration will be available the second week of September - visit the city website for links. In person registration is also available at Centerville City Hall. Please indicate your interest on this page. All community members welcome to attend.

Indicate your interest on the Facebook page: click here

(note:  Facebook RSVP doesn’t guarantee a spot, payment must be submitted and recieved by Sept. 30, 2010 to reserve a spot.  Limited spots)

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