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 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.
I am excited for the “Declare Your Dream Event” Wednesday, February 27th at Spark in Urbandale! It starts at 5:30 with a FREE Natural Run Clinic given by Coach Pam Bissing.
We will cover:
- Shoe vs. barefoot running
- Biomechanics of running
- Proper running form
- Running drills
After the run clinic, there will be a FREE “Yoga for Athletes” class starting at 6:30. The class will be instructed by Pauline Tan, owner of Spark. This is an awesome class that works on core and upper body strength, as well as stretching. Pauline has the magic touch of making you work hard, but you feel refreshed. You will leave thinking “that’s just what my body needed”. The final event is from Lululemon- “Get Goal’d!” This will be from 7:30-8:15.
You are welcome to come to any or all of the events. All events are FREE, so invite family and friends to come too. Weather permitting, the run drills will be held outside. So please layer up. The yoga class will be warm, so bring water, towel and a yoga mat, if you have one. Spark is located in the shopping center (just up from Cookies by Design) on the east side of 100th street, north of Hickman, in Urbandale.
5:30pm Natural Running Clinic (remember layers for running outside)
6:30pm Yoga for Athletes (remember water, towel, yoga mat)
7:30pm Get Goal’d with Lululemon
Hope to see you there!!
iCan year two.
“You miss 100% of the shots you do not take”. – Wayne Gretzky.
What is it that you say you “can’t do”? Is it running a marathon, serving others more, discovering your true purpose in life? I can’t_______ (fill in the blank)! Consider Wayne Gretzky’s quote a little more closely, saying “I can’t” normally leads to “I won’t try”. Here’s your chance. If given the opportunity to try something completely out of your comfort zone, would you do it?
The iCan program will be accepting applications for those who have never ran a marathon, but are ready to challenge themselves. Interested? Keep reading! Here are some quotes from the first iCan group.
“Being part of the iCan team has refreshed my soul and made me believe I can accomplish this goal! Just a few weeks in, I’ve already met some incredible people who have shared similar struggles to mine and overcome them. I was humbled and encouraged by reading The Go-Giver. ” – Stephanie Lengtat
“I am excited, that in 6 more weeks, I will be part of less than 1% of the population – a marathon finisher – going from “I can’t” to “I can” to “I did”! Yes!” – Rachelle Setsodi
“My perspective on running has shifted from Thank God I’ll never have to do that again to thank God I get to do this. And oh by the way, I don’t hate running anymore. Sometimes… I may even like it.” – Steve Carlson
*The iCan program started last year. To hear more about why I started the program, read here: http://coachloran.com/2012/05/22/ican-_______/
This year we plan to add a few more things to the FREE program! First, we will be assigning mentors to each participant. We will have one former iCan member as a mentor, plus a pro mentor, as well as coach Loran. These individuals will check in, motivate, and run some of your runs with you! We will also be training for 12 weeks to accomplish Dam 2 Dam then 20 weeks till the Des Moines Marathon.
- To be considered for the program, individuals must complete an on-line application found here: CLICK HERE
- Applications are due by February 18, 2013. Selection and notification will be done by March 2, 2013. Training starts on March 9, 2013.
- Participants must pay their entry fees to Dam 2 Dam and the IMT Des Moines Marathon.
- Participants will be GIVEN a copy of the book The Go-Giver.
- Participants must read the book by March 30th to continue in the program.
It’s that simple. What can you do? Help by sharing this with as many people as you can, thank you!
Exactly five years ago while working at a large company and managing 100+ people I had an epiphany. It was simple. I love to encourage people but I do not necessarily like to manage people. I know the new “buzz word” in business is that you do not manage people, you LEAD people. I wasn’t sure I wanted to LEAD people either.
Eighteen months later I started what I will call my God-given purpose in the form of a sports training business called IronWorks. Things started slow just like in most businesses, yet I was truly “joy-filled” helping others reach their spiritual, physical, and mental goals. Fast forward another 2 years, my dream company is experiencing rapid growth. I reach what is called the Tipping Point; stay small & niche or add staff to satisfy the need of the market? Unfortunately, I kept getting stuck on the idea that I am the “brand” of the company and adding staff will diminish the “brand”. So, I did what I do best when faced with tough challenges & decisions, I prayed. I didn’t pray just any old prayer, I prayed hard, I prayed for the “right” people to be put in my life. I prayed for the type of coach that I felt comfortable giving the “keys” to my business with no fear. Well, God does answer prayers……Nearly 1 year has passed but IronWorks and Coach Loran are proud to announce the addition of two new coaches: Coach Pam Bissing and Coach Adam Bohach. Here are their stories:
Coach Pam has coached athletes from 19 to 70. All but a few were “newbies” to the sport of endurance running or triathlon. In high school, Pam was a competitive swimmer. Despite always considering herself a “non-runner”, she started running marathons at the age of 43 and has completed 8 marathons, 2 of which were Disney’s Goofy’s Challenge (1/2 marathon on Saturday, full marathon on Sunday). Shortly after running her first marathon, Pam started participating in triathlons. She has been on the podium twice for her age group and once for overall female. She completed her first Ironman at the age of 47, and has finished 3 additional Ironman events… and counting. With regards to injury and medical issues, Pam has had a few bumps along the way. These have ranged from repair of a congenital heart defect to bilateral hip surgeries for torn labrums from FAI (femoral acetabular impingement). Pam understands how to avoid and/or recover from injuries. Pam has a Bachelor of Science in both Biology and Nursing. She worked in the Medical Intensive Care Unit at the University of Iowa Hospital and Clinics and eventually became a supervisor for the Critical Care Division. Pam is a member of USAT, ASCA (American Swimming Coaches Association) and a certified Newton Running Coach. Pam and her husband, Mark, have lived in West Des Moines since 1995. They have 3 adult, children – Jenny, Dana and Doug. Pam and Mark are proud grandparents of 3. Pam is excited to help anyone reach his or her goals in the sport of running or triathlon.
Coach Adam Bohach has spent half of his life as a competitive athlete. For the past five years he has been involved in coaching co-ed, middle and high school runners. For three years Adam was assistant cross country and track coach at Clinton High School in Clinton, Iowa. More recently, Adam moved to Des Moines to train full-time as a professional triathlete and help Loran Storts coach young runners in the area. Before coming to Des Moines, Adam worked as a full-time high school biology teacher in Clinton. While teaching, Adam also coached, worked toward a master’s degree and trained as an age group triathlete. Adam was able to find balance in his busy schedule and qualified to compete in the 2011 Ironman World Championships in Hawaii, where he placed 11th in his age group in 9:17.20. That same year, Adam was ranked first in the nation by USAT (ages 25-29). In 2012 Adam made the transition from amateur to professional triathlete, despite recovering from hernia surgery in 2012.
Adam is a member of USAT and has a coaching certificate from the state of Iowa. He has not only done triathlons but also marathons and is a two-time finisher of the Comrades 56mile ultra. Adam is confident that with his experience, he can help any athlete on the journey to becoming a more competitive age group finisher or transitioning from amateur to pro. To Learn more about Coach Adam, visit his website at http://www.strivingadam.com.
It is January 6th and many of us are well into our “New Year’s Resolutions”. I hope yours is going well! Mine? This year I want to “Focus On what Lasts, not on what doesn’t”. In other words I want to focus on building a stronger Faith, being a better husband & father to my family, deeper relationships with my friends, and continue to enjoy the greatest career in the world for me, being a coach. Things that really matter!
- Can you increase your water intake each day? Aim for 80-108 ounces of good fluids each and every day. Make sure to add an additional 8 ounces of fluids for every 15 minutes you workout.
- Reduce your soda intake! Do a google search on “soda and negative health benefits”, that should tell you all you need to know.
- Take a daily multivitamin. It would be great if we all ate 5-6 perfect nutritional meals per day, but that doesn’t happen, so help yourself by taking a daily multi. I utilize a Premium Performance Multi from Costco.
To quote Winston Churchill and now Debra Peckumn, “Never, Never, Never give up!” Enjoy the read….
In December 2011, I set two goals for the upcoming year. First, I wanted to get in shape and lose 50 lbs. Secondly, I decided to apply for a position on the team that would serve as caregivers on a trip to Nepal in September 2012, supporting a group of cancer survivors. This would be the third such trip sponsored by Above and Beyond Cancer, an organization whose goal, among others, is to understand the cancer journey is one that can challenge us to discover the strength and courage in each of us, while learning that we may also need to rely on the talents and support of others. Inspired by my friend, Wendy, who received her cancer diagnoses in the Fall of 2010, I knew I wanted to represent her amazing, brave spirit on this journey, where we would carry with us prayer flags to fly at our summit and perform the American Cancer Society’s Relay for Life.
In late July of this year, I did receive news that I was selected to join the team to Nepal. I was grateful for also having been successful in getting to 90% of my weight loss goal. But, it was “go” time. In six weeks, I would be in the Himalayas climbing mountains and I needed to assess if I was really up to the task. My friend, Wendy, had just lost her battle to cancer on June 18. My inspiration was not only the strength and grace by which she fought her disease, but also that this was the epitome of how indiscriminate cancer really is. By the books, Wendy did everything right – she was a triathlete, healthy diet, lifestyle, active choices, preventative wellness checks. And yet, her initial diagnoses was Stage IV colon cancer with metastasis to the lymph nodes and lungs.
I learned Loran had been Wendy’s trainer, and had modified her regimen throughout her treatment time so she was constantly able to stay active, something she always mentioned as ‘giving her strength’. My contact to him was to have him determine if it was possible for me to train enough in the few short weeks we had to be ready. The first thing he said was yes, but I needed to learn to run. My response was that at age 58, I had never run and with painful knee joints, as a result of many years of competitive racquetball, I wasn’t sure that was going to happen.
He coached me through my fears, whining, and even crying. My first attempt at running one minute/walking one minute for a total of 30 minutes almost reached a point of calling the EMT team after the first 60 seconds, after which I was certain my watch was not functioning. Five weeks later and one day before I was getting on a plane to Nepal, I drove out to Raccoon River Park for my final outing. Each time in between that my goal was to go further than the time before and further than I thought I could possibly go. So, I put my ear buds in and started out, praying for this to be a strong outing and asking my dad, who has been gone for 30 years, to be the wind beneath my wings. My previous longest run length had been 22 minutes before a minute rest. This morning I made it 30 minutes running, took a 90 second walk break and finished my 4.2 mile route with another continuous 14 minutes of running. It’s turtle speed, I realize. But, I knew I was ready.
I’m still processing my trip to Nepal. But, I was physically ready and never struggled for leg strength or cardiac readiness. I summited two peaks – one at 16,000 ft. and the other at 18,500 ft. It was the most amazing thing I’ve ever done – life altering, without question. Altitude sickness took me out of the running to attempt the final 20,000 ft. peak. But, it didn’t matter. That was what my journey was meant to be and I learned a lot about myself and my personal mettle. I felt so proud to take Wendy’s spirit with me as we flew over 1000 prayer flags at Imja Tse (Island Peak) of persons in the cancer journey – those who are still fighting and those who have lost their battle
And, it wouldn’t have happened without the support of Coach Loran, who believed in me and told me I could do it, when I wasn’t sure I believed in myself. I admit that it helps to have a goal – a big one. Mornings, at 5 a.m., it was mostly fear that was my motivator when I wanted to turn off the alarm and go back to sleep. Not fear about my Coach, because he provided unconditional support – “it’s about progress, not perfection”, he says. And, when it came to those absurd mountain climbers he was having me do, that was an excellent mantra, as I was determining if the wet pool on the floor, after that exercise, was more sweat or tears. It was fear to reach my fitness goal. I knew I had to be my best, because this was going to be a challenge. Coach Loran made it possible, and for that, I’ll be forever grateful. Wendy’s spirit lives on as she made one more amazing thing happen in my life.