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)

cheer for the underdog

I cheer for the underdog, the person that nobody seems to pay any attention to. Maybe it is because once I was the underdog (and still am at times); you know, the person nobody paid any attention to. They passed me off as the shy girl that was dumb and didn’t talk much…but the thing they didn’t know, is that even though they didn’t believe in me, I believed in myself. Down deep I know I was somebody important. Very few people ever told me that, it wasn’t until I started running that people too notice of me. I have learned to embrace this running identity, but there have been times that I would like to be identified for other things, because there is more to me than running. My close friends know this. Few people bother to get to really know me, but I don’t make it easy. I am naturally an introverted and private person; yet have become very outgoing. This was a conscious choice for me. I remember distinctly making the decision on my 13^th birthday that I didn’t want to be shy anymore. I wanted to be more outgoing and fun. Until that time, I had only let me close friends see that side of me. I have a very dry sense of humor and love to make people laugh (I was sort of a comedian – but only for my close friends). It is somewhat easy to be outgoing now, but still awkward at times because I am a people pleaser. It can be frustrating as I have learned it is impossible to please everyone, but I still like to try. I like to be happy and make people happy. I don’t like to be judged or criticized, which seems to happen when you stick your neck out there and tell-it-like-it-is. It is unbelievable to see the harsh criticism I get even now. Perhaps even you are ready to type in a critical remark to leave as a comment as you read this post. I have come to the conclusion that criticism by others usually has nothing to do with me; it has more to do with how the other person is viewing their world. Perhaps if we could see others for their potential and cheer for the underdogs, we would live in a happier world.

What does it take to do your first tri?

By Lora Erickson, www.blonderunner.com

Triathlons can seem intimidating, after all you have to be able to do three sports (swimming, biking and running). But the fact is triathlons are very doable for even the “non-athlete.” When I started doing triathlons 6 years ago I didn’t know anyone that did triathlons, so I didn’t really have anyone to ask questions to. Having a running background helped a lot, but mostly I used common sense to train. I also went and watch a few before I did one of my own.

First I started swimming, and bought myself a road bike (most triathlons are road bike not mountain bike unless it’s an Xterra), and continued running. Then when I felt like I could do those decently, I choose a race. I picked a race that offered a pool swim so I didn’t have to rent a wetsuit and brave the open water. I found out the distances of each event and adjusted my training accordingly. How to train is the tricky thing about triathlons. You have to learn how to balance each sport without overtraining.

As a coach, I often start beginners doing 1-2 practices in each event during the week. For example swim 1500 - 2000 yards, bike 10-15 miles, run 3-6 miles (rotate working outs 6 days a week with one full rest day). This is a fairly simple format, but hopefully you get the general idea. If this seems too difficult then ease into it and give yourself a longer time to train. Also, you will want to vary your training adding intervals, endurance work, brick workouts and pace sessions. If you follow a good training program you can get ready for a triathlon in 3 - 6 months and do well. If you are in pretty good shape you could do it in less time. Winter is a great time to get in the water if you have an indoor pool in your area. Take advantage of a stationary bike or a spinning class, and lace up those shoes for an outdoor run. Just go for it – that’s what I did and I’m loving every minute of it. Triathlons are the best!

Lora is a certified running coach and experienced triathlete with over 24 years of experience. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children. She also enjoys coaching an all women triathlon team. For questions or comments contact lora@blonderunner.com or for more information visit www.blonderunner.com

http://blonderunner.com/2008/01/taste-an-orange/

from the farm to your table

There is a great new valuable resource that is available on-line that I wanted to let my readers know about. The U.S. Department of Agriculture has launched a new feature on their MyPyramid website that helps families make healthier food choices and gain a better appreciation for how their food is made. If you were to ask any child where food comes from, I bet the most common response is “the store.” But children need to understand really that food comes from a farmer’s field. Most food is grow and then processed. The site can teach you a lot about produce, meal planning and gardening. It even has a section that gives tips on how to achieve a healthier lifestyle.  It’s all part of the “Know Your Farmer, Know Your Food” campaign. The new webpage presents facts about specific fruits, vegetables and other foods and the farmers who grow them. It provides a menu tracker along with a MyFood-a-pedia, which gives consumers quick access to nutritional information for over 1,000 foods. What a valuable resource. I hope you will check it out.

Know your farmer

Let me do the shopping for you

It’s true. I am like every other woman out there. I love to shop! I especially love to shop for athletic clothes and gear since that is what I wear and use all of the time being an athlete, coach and trainer. But, being a frugal person, I don’t like to pay full-price nor do I feel like I need to. Simply there are deals to be had and I love to find them. I also value quality, so look for well know name brands like Cannondale, Castelli, Zoot, Orca, Nike, Pearl Izumi, Marmot, Speedo, TYR, Shebeest, Descente, etc… simply put- I like nice stuff for great prices. This is how I get all of my stylin’ gear, so why not pass on the saving to you? Generally I can get 30-60% off retail on most products and don’t mind buying extra for you. I can also get awesome deals on wetsuits and have a few for rent if you have an upcoming triathlon. Just let me know what you need and I will do the shopping for you. Name it - and I bet I can find a great deal. I also have some products on-hand for immediate pick-up (you might say I don’t like to pass on a good deal either). For instance: swim suits, race belts, dry wick shirts, tri shorts/tops, cycling shorts, earwarmers, gloves etc…Many are one-of-a-kind. If you want to browse, just give me a call at 801-299-1601 and we can arrange a time for you to take a look at what I have. First come. For a list of products click on the product link on the toolbar at the top of this page under Blonde Runner Deals. I am happy to shop for you - seriously I love it!

Workout music

Music often keeps me company on long runs. It has a way to uplift and motivate me. I have absolutely loved my iPod and it sure beats the old tape player I used to run with years ago. There are so many great songs out there. I particularly enjoy pop, dance, hip-hop and country music. These are a few of my favorites right now. Enjoy.

The Climb

(Please note the new October update at the bottom of this post)

I just came back from the doctor suspecting tendinitis in my left shoulder. And yes, I do have it again. Unfortunately about three years ago I have a bad accident on my road bike that has caused some permanent damage to all of my joints on the left side of my body, so frequent tendinitis is common with this type of injury and may eventually result in surgery. Simply because of the injury my body doesn’t want to stay up with my heart and passion. I have a lot of goals this year that will have to be adapted and changed, which is heart breaking to me. While this is a significant challenge for any athlete, I know many that face much more difficult hardships than this. While I am frustrated, I expect to conquer and try to keep my spirits up the best I can.

I am sure you are all familiar with the song “The Climb” by Miley Cyrus (a must have on any workout playlist). If you read the lyrics, you will see how true they are for all of us at times in our lives. For me, I am at the bottom of yet another mountain, surely wanting to move it.

“Travel Healthy – Disease never takes a holiday”

By Lora Erickson, B.S. CPT, CES

blonderunner.com

Travel can tempt us to do things we would not normally do, like overindulge in a rich heavy meal. Or forgo exercise to sleep in. We more readily put aside healthy living to “live-it-up” over a vacation. And this “just for a little bit” let-loose thinking usually results in a ten pound weight gain. However, many people go on vacation and maintain a healthy lifestyle or stick to their healthy eating plan. So, why not follow in their footsteps? Think about it, where does overindulging get us on Thanksgiving? It gets us a stomach ache and drowsy ugh feeling? Who wants to experience that on vacation? I know I don’t. What really feels good is living healthy everyday and maintaining control, which can be done even on vacation.

There are a few things to keep in mind when maintaining a healthy lifestyle on a trip.

Plan ahead

Pack the elastic bands, running shoes, and workout music. Book stays at hotels with a pool and fitness room. Many cruise lines have tracks on the deck and exercise programs. Don’t be afraid to get involved and utilize the facilities you are paying for.

Make exercise part of your vacation

Schedule in activities; such as hiking, bicycling, walking or running. Explore nature or visit a national park. You may even consider attending an organized triathlon or walking/running event. As always, exercise requires self discipline. Discipline yourself to get up early or fit it in between your other non-aerobic activities.

Pack healthy foods

Pack healthy foods to be consumed in place of fast food meals. Fresh foods such as apples, oranges, carrots and celery keep well and do not bruise easily; not to mention the money you can save from not eating out as often. Vegetables are refreshing and keep your teeth clean. This may require a trip to the local grocery store.

Drink Water

It is common for travelers to experience signs of dehydration while on vacation from simply not drinking enough because water is not as available. Make sure you bring plenty of bottled water for a quick grab-and-go beverage or refill a water bottle and carry it with you on your site-seeing adventures.

The next time you go on vacation, make it a healthy one. Travel healthy - after all, disease never takes a holiday.

Lora Erickson is a certified personal trainer and triathlon/running coach and owner of Blonde Runner Health LLC in the Davis County, Utah area. She offers many community health classes, programs and services. She can be contacted at 801-299-1601 or lora@blonderunner.com. For more information visit www.blonderunner.com.

Families must make a choice to live healthy

Recently I read an article entitled “Childhood obesity creates health risks.” It talked about all of the risk factors for becoming overweight for children and the problems it can cause. I couldn’t agree more that families need to make a choice to be healthy. Parents need to be better educated on how to feed their family more nutritious foods and getting rid of unhealthy foods. The article even suggested getting rid of soda and juice stating that they should be an “occasional treat.” This is great advice! All those empty calories combined with the inactivity of today’s children adds to the risk of becoming obese as a child. Video games need to be limited and exercise needs to be encouraged and what better way to do that then to be active ourselves as adults.

The stigma associated with obesity and being overweight is difficult to deal with for an adult, let alone a child. While there are many factors that can affect a childs risk for obesity; we need to teach our children how to live healthy everyday and how to have a healthy outlook on their bodies. Kids should be offered a variety of healthy foods and taught the importance of taking care of their bodies and exercise at a young age. I feel the best way to do this is to be a living example to our children and include them in our fitness activities. Make a choice as a family to live healthy.

Live Healthy,

Lora

Childhood obesity creates health risks

by Becky Ginos

Jun 18, 2009

slideshow

BOUNTIFUL — Often adults are consumed with “the battle of the bulge.” But what about children?

“Childhood obesity is on the rise,” said Bountiful Nurse Practitioner Stacey Bushell. “Families must make a choice to be healthy.”

According to the Mayo Clinic, childhood obesity is actually a “serious medical condition that affects children and adolescents.” Those extra pounds during childhood can add up to a lifetime of health problems such as high blood pressure, diabetes and elevated cholesterol levels.

“There are genetic factors, but mostly it’s too many stationary activities,” said Bushell. “Kids have too much computer and video game time. Even though the (Nintendo) Wii is movement, it really isn’t exercise — it’s just wiggling.”

Bushell said society contributes to obesity because no one has time to sit down as a family and share a nutritious meal. “We’d be farther ahead if parents understood nutrition better,” she said.

“Soda should be considered an occasional treat. We should stick to basics and get rid of soda and even juice like Capri Suns. They’re just liquid calories. For example, most people don’t realize that you get more out of eating an apple than drinking apple juice.”

The Mayo Clinic lists the following risk factors to children becoming overweight:

• Diet. Avoid fast foods, baked goods and snacks from vending machines.

• Inactivity. Children who are sedentary don’t burn enough calories which can lead to weight gain.

• Genetics. Overweight families could have a genetic predisposition for weight gain. Family habits of eating high-calorie foods and inactivity can contribute to childhood obesity.

• Psychological factors. Overeating can be a coping mechanism for children who have emotional problems. Boredom and stress can also prompt overeating.

• Family factors. Parents are responsible for providing healthy foods at home. Buy nutritious food items and stock the shelves with healthy snacks.

• Socioeconomic factors. Low-income children have a greater risk for obesity. Poverty can prevent parents from having the resources or time to create healthy eating habits.

Children all have different body shapes, and a few extra pounds does not mean a child is obese. Parents should consult a doctor if they are concerned their child is overweight. The doctor can assess whether the child is at risk and determine how to best regulate weight gain.

“We have to recognize that everyone’s body is different,” said Bushell. “We need a healthy outlook on our bodies. We shouldn’t promote looking like a stick as the media does.”

Children who are overweight sometimes suffer from depression and learning problems due to anxiety and social stress. Being teased by their peers can cause low self-esteem in addition to the health risks.

Bushell suggests parents should take an active role in helping their children with weight gain.

“Kids need a variety of good foods,” she said. “Be active. It’s important for kids to walk home from school. If you don’t feel it’s safe for them to walk alone, meet them after school and walk with them.”

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

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