Author Archives: coachloran

About coachloran

Loran Storts has coached athletes ages 5 to 65. He has worked with a spectrum of ability levels including first-time runners, “newbie” triathletes, Leadville 100 mile trail runners, and Kona Ironman qualifiers. Coach Loran also works one-on-one with all levels of individuals to help them accomplish their personal fitness goals. He helped coach the Dowling High School boys cross country team for three seasons and now is the Head Coach for the Dowling Middle School Cross Country team. An accomplished athlete himself, Coach Loran is a Drake Relays champion, six-time NCAA national qualifier in Track & Cross Country, eight-time Ironman finisher, Heart of America Triathlon Series Overall champion and World 70.3 Triathlon Championship qualifier. He teaches cycling and other fitness classes across the Des Moines metro area. Coach Loran holds coaching certificates from the state of Iowa and the Iowa High School Athletic Union. Loran is a proud member of USA Triathlon, USA Cycling and USA Track and Field. Originally from Clinton, Iowa Loran grew up as a “River King” before heading off to be a “Norseman” for Luther College. Loran resides in Clive, IA with his wife Jenny, daughters Samantha & Libby, and son Noah. In addition to his “on-field” accomplishments, Coach Loran is proud to prioritize his life by Faith, Family, Friends, Finances (work), and Fun (hobbies). Coach Loran, powered by RO 5:3-5

Wednesday Night Running Barre extravaganza

Posted on by
Reply

Exciting news…Kris’ Hot Yoga and Coach Loran partner-up for Wednesday Night Running Barre extravaganza…Class begins June 5, 2013 at 5:30pm. New to running? Experienced runner? Want to learn the three keys to better running? Posture, position, and cadence are the “Big 3″ to make your running more enjoyable. But that’s not all, combine 20-30 minutes of good running form with 20-30 minutes of amazing HOT BARRE that only Kris’ Hot Yoga offers to get a one-of-a kind workout in Des Moines. Temps will be anywhere from 85-95 degrees, both inside and outside…You’ll not only be sweatin’ but you’ll be smokin’ hot after these workouts! All levels of runners are welcome. This 50 minute class will always end with a 10 minute value-added conversation on nutrition, shoes, summer hydration, and more.

Ultimate Warrior Summer Running Camp for Middle School

Posted on by
6
One of the things that I feel blessed to do in my “work” is coach Middle School aged children. Last summer we started the “Ultimate Warriors Summer Running Program, a program which teaches a life sport to kids entering 6th-8th grade. We had so much fun we thought we would do it again….
“Middle School 2013 Summer Cross Country Running Camp”
 Description:
“Who said that running could not be fun? Spend a summer running the trails in and around the Dowling campus, meeting new friends and having a great time! Learn running technique, stretching, hydration management, and running-related strength exercises.
Camp starts June 10 through July 27, Monday thru Friday, 8-9:15 a.m.
Runners will be supervised by State of Iowa trained & certified coaches.
Cost is $195 total for the entire 7 weeks. This cost includes a running jersey plus race entry fees for 2 family-friendly road races (Urbandale 4th of July and Living History Farms Harvest Dreams).
If you have not heard about the legendary Friday Funday each week, it is a tradition you won’t want to miss!
Tell your friends, tell your neighbors, this camp is open to all kids entering 6th-8th grade. Last year’s camp had kids from 15 Des Moines area schools.
Please feel free to pass this email onto friends. Here is a short video explaining more about the camp, http://www.youtube.com/watch?v=ts8C_bd4Srk.
Online registration can be found here, https://reg.abcsignup.com/reg/event_page.aspx?ek=0021-0005-354dd641692c473a986cd7bd1173caed

April Monthly Challenge

Posted on by
Reply
Kindness, often overlooked but always appreciated.
In the spirit of the “Go-Giver”, this month’s challenge is to look at life as an opportunity to help others. We all have things that can “weigh us down”; weather, tragedy at Boston Marathon, work, etc… Yesterday I was reminded of kindness. My car was in the shop being repaired and I was driving a loaner vehicle. I was at the drive-thru at Caribou ordering coffee. Unfortunately, my wallet was not with me. Yep, without saying a word, or hearing a word, the person in front of me paid for my coffee. Random? You choose…but, we do live in a world full of good. Pass it on.
Have a great day!

Upcoming Nutrition Classes

Posted on by
Reply

We have some great classes planned over the next couple of months. Check out the topics and dates below then CLICK HERE to register!

April 3rd- Super foods and Stress
April 18th- Nutritional supplements for Basic needs
May 1st- School/Summer lunches
May 16th- Recipe Recreation
May 30th – Preparation and Meal planning

All classes are 5:00-6:00 p.m.

Cost: $5

Location: West Lakes Condominiums – 1770 92nd street, West Des Moines 50266

Take university heading to Waukee- Turn Left on Boone Dr. corner of Jethros and Caseys-
The Condominiums are on your right- there is a club house at your second right- :) There is parking there- classes will be held in the club house.

There are still some spaces available for the Nutrition and Healthy home services. Check out the Nutrition tab or CLICK HERE for more information.

Have an awesome day!

Let’s Shop!

Posted on by
Reply

Our next Nutrition Class is just around the corner. Join us on Monday, March 25th from 5:00pm to 6:00pm as we shop the perimeter. Coach Leah will show us good, better, and best options when it comes to pre/post race and day to day training along with basic meal planning.

When: Monday, March 25th

Time: 5:00pm to 6:00pm

Where: Dahl’s Grocery Store 15500 Hickman Road, Clive

Cost: $5 per person

R.S.V.P. as space is limited! CLICK HERE 

Swim Clinic March 30th

Posted on by
Reply
We will be having a swim clinic at the end of the month! Read below and join us if you’d like to work on your technique. Hope to see you there!
  • Held at Dowling High School pool.
  • Two sessions, 2-4pm, and 4-6pm.
  • Cost is $40 per person.
  • We will work on stroke technique and open-water swim drills.
  • Limited to 24 people per session, we will have 6 (yes, six) coaches on the pool deck to help so that is a 4:1 ratio of swimmers to coaches.
  • Audience is new swimmers to high-intermediate, you will be in lanes by ability so no worries about being too slow or too new.
  • Please RSVP by Clicking Here

5 Minute Challenge

Posted on by
Reply
Try this 5 minutes challenge and see how you stack up against others listed below.
1 minute of push ups
1 minute of jumping lunges
1 minute of egg roll knee tucks
1 minute mountain climbers
1 minute of skaters
Results:
Patty: 68.42.13.94.90=307
Steven: 84.53.10.92.53=292
Molly: 43.42.8.117.99=309
Kristin: 61.29.12.106.66=274
Stacey: 53.48.16.143.113=373
John: 84.64.14.184.92=438
Kevin: 87.62.13.155.103=420
Jake: 110.75.12.134.108=439
Kylie: 56.25.11.92.81=265
Anna: 81.36.11.114.60=310
Chris: 70.60.9.70.73=282
Linn: 113.85.12.122.92=424
Leah:84.65.12.157.106=424

March Monthly Challenge

Posted on by
Reply
Spring is in the air…..ahhh, for us Upper Midwesterners that means warmer temperatures leading to the possibility of outdoor workouts. I am a happy man!
You have challenged the last two months with some nutritional tips to help you fuel your “engine” better. Nutrition is extremely important to perform at your best…along with performing your best is staying injury-free. How do you stay injury-free? If I could solve that question I would have figured it out for myself first.
Several things lead to injuries; over-training, accidents, new activity (like shoveling snow), etc. In a lot of injured athletes the common denominator is a lack of flexibility. I know, I know, you say “I don’t have time to stretch”. Well, you will have plenty of time to stretch when you visit a physical therapist. So, in keeping it simple, let’s start small, how about 5 easy stretches that take a total of 4 minutes. Practice these five stretches post-workout and let’s see how you feel…..http://endurancebuzz.com/2008/01/31/five-simple-stretches-for-runners-and-cyclists/
Good luck!

Nutrition Class 102 – Date Change

Posted on by
Reply

Due to a schedule conflict, the Nutrition Class will be Thursday, March 7th 

In my world, a day doesn’t pass without a question about nutrition being asked. Whether you are looking to become more fit, lose weight, or gain weight, there is one thing that is consistent; 30% of your results will come from exercise and 70% comes from nutrition. What is a good source of carbs, fats, proteins?  How do you tell if a food is a whole food?  The first “muscle” to suffer when you haven’t eaten is?  Why is Fat an important component of your diet?  Besides Dairy- what is another great calcium source? Don’t know? You are not alone! 

If you would like your questions answered about general nutrition, sports nutrition, nutrition for young athletes, pre-game & post-game nutrition…or any other question you may have, then join Coach Loran and Coach Leah (see information below) for a nutritional class on Thursday, March 7th. Our nutritional session will be held from 5-6pm at the Waukee Public Library.

  • What? Nutritional series for parents and children. Our focus will be on nutrition for young athletes but in doing so will also teach parents a great deal of information. First session will include a nutritional knowledge assessment to determine future series topics.
  • When? Second session is scheduled for 5-6pm on Thursday, March 7th at Waukee Public Library located at 950 Warrior Lane in Waukee.
  • Why? Gain valuable information to help you and your family succeed.
  • How much? Minimal, $5 per person to cover food costs as we will be serving some yummy snacks.
  • What else? Please RSVP as space is limited to the first 40 respondents. 

More about Coach Leah Newman…. Mother of 3 young boys, Runner of every distance from 1-100 miles, Life Coach, Exercise Programmer, Nutritionalist…..  She is passionate about helping people of all ages discover their personal best.  She does this by combining the science of both nutrition and exercise with practical life applications.  When you are physically, emotionally, and nutritionally “FIT” you are capable of more than you ever thought possible.

Leah is a multi-time qualifier for Boston and recently took up ultra distances in 2012 running Jemez (50 miles), Kansas City (50 miles), and Leadville (100 miles). 

 Leah has her Masters in Exercise Science/Sports Nutrition from University of Northern Iowa.  She is also certified life coach, proud member of the NSCA & ACE, certified Newton Natural Running coach, and TRX certified.