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Couture Conditioning offers a custom fit, one on one and group, personalized fitness evaluation and training regimen. The intention of Couture Conditioning is to assist clients in the development of physical and mental well-being: a truly priceless health advantage.

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**Thankful** **St. Joe’s** **Roasted Brussels Sprouts with Grapes and Walnuts**

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Dear Friends,

This morning I ran with the wonderful group of people from eBay in Sanborn Park in Saratoga. I think I would recommend it as a perfect place to hike, and a very challenging place to run. The steep uphill seemed to never end, but the downhill was fun! As a cartoon depicted recently, only in running is the term “it’s all downhill from here” an awesome thing to hear! But it’s during those challenging uphill moments we grow and bond the most. We gain strength, power and encouragement from teammates, friends and loved ones. During this season of Thanksgiving, I want to thank you. I can’t thank you all enough for once again being so supportive the last few months as my family navigated through another surprising health crisis. You, my clients and my classes have been beyond patient with my obligations to my family as my little mom recovered from heart and brain surgery. She is an inspiration and a testament to living an active and healthy lifestyle. We laugh everyday, she is back to doing chores around the house and up to walking over two miles at her signature brisk pace of “walking with a purpose.” I’ve returned to working full time and loving what I get to do more than ever!

During the weekend I spend a lot of time writing workouts, reading materials and always looking for what I can do to give you the utmost and personalized exercise program . My intention is to coach and motivate and create an environment where wellness goals are heard, nurtured, and executed producing lifelong results. As committed as I am to all of that, what I love equally about my job is the relationships that exist and the caring incredible people I have gotten to know. I am always amazed at what I learn at boot camp, how much I laugh, and how much community exists among us. We work hard, but together is better. We joke that what’s said at boot camp, stays at boot camp!!

Another reason together is better:
“A study out of Kansas State University says we work harder when working out with a partner we perceive — rightly or wrongly, it doesn’t matter — to be just a bit better than we are. The study builds on what’s known as the Kohler motivation gain effect — the idea that less-capable individuals perform better in a group setting — and found exercising with someone thought to be better than ourselves boosts endurance and intensity by as much as 200 percent.”

During this upcoming Thanksgiving week, please note that we will not have class at 6AM.

**On Thursday, join us for a walk, hike or run up to St. Joe’s! We will meet at the bridge at 8AM and leave by 8:10. All levels and families welcome!!

CLASS SCHEDULE Thanksgiving week:

Monday, Tuesday, Wednesday, Friday: BOOT CAMP @ 9AM

Monday & Wednesday: BOOT CAMP @ 7AM & 9AM

**Thursday: Community workout on St. Joseph’s trail

Food for thought:

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Roasted Brussels Sprouts with Grapes and Walnuts
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Recipe from Teenie Cakes

Much love!

Lori

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*Each day with a Smile* *Crazy Sexy Kitchen* *No session 10/20 – 10/24*

*Each day with a Smile* *Crazy Sexy Kitchen* *No session 10/20-10/24*

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Dear Friends,

What a warm and lovely Indian Summer weekend. When I came across the giraffe graphic, I thought how perfectly it described so many of the good people in my life. My first and favorite mentor in all areas is my mom. As I have shared in earlier posts, my mom had open heart surgery. It’s been six weeks and she’s been a constant source of positive energy and humor. She came to live with us a month ago, so that my sister and I could cheer her on as she healed. Her heart has healed beautifully, and she’s been a joy to have around. Last week we discovered we have a new challenge, just another little blip as far as my little mom is concerned, all four feet nine inches of her. She has a benign brain tumor. It’s a large meningioma with intracranial swelling and pressure, so it is necessary she has it removed as soon as possible. I hate to see her go through another surgery. She’s leading the charge in counting all our blessings and I’m so grateful I can be available to take care of her. Her surgery, with a wonderful Neurologist in our Los Gatos community, Dr. Kenneth Blumenfeld will be on October 14th. He expects a full recovery!!

Please note, there will be no LG Boot Camp or personal training session the Week of October 20th through October 24th.

This week, my close friend and neighbor Kathleen gave me an awesome cookbook, Crazy Sexy Kitchen by NY Times best selling author Kris Carr. I enjoy cookbooks, but don’t read them as much as I used to. I get many of my recipes from friends or Pinterest. This one is an exception, I read through the entire book last night. It’s a wonderful read on how our food is medicine and prevention. It’s filled with inspiration, education, and cooking tips on 150 plant-empowered recipes. My recipe this week is from her book.

What’s for Dinner:

Greens and Berries

Balsamic and berries are like Fred and Ginger — they dance beautifully together, especially if you’re using a quality aged balsamic. By adding walnuts to your salad, you’ll benefit from their omega-3s, which have been shown to improve cholesterol levels and reduce the risk of heart disease.

3 cups baby spinach

1/2 cup strawberries, quartered

1/4 cup walnuts

2 tablespoons balsamic vinegar

1 1/2 tablespoons flax oil

Sea salt, to taste

1. Combine all ingredients in a bowl, toss gently and serve.

2. Before serving, garnish with walnuts and strawberries.

Tips: Watermelon swamp. During watermelon season, replace the strawberries with cubed watermelon and toss in a small handful of mint leaves for the ultimate lazy summer picnic salad.

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Thank you again for all your love, prayers and support!!

Much much love,

Lori

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*The President’s Challenge* *Better Every Day* *Linguini with Sauteed Scallops and Peas*

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Dear Friends,

It was great to be back last week. After almost of a month of limited exercise for myself, I was reminded how quickly we lose it if we don’t use it! The longer we take a break from physical conditioning, the harder it is to get started again. But once we start again, it feels wonderful. Being a little sore is actually a good feeling. Come back slowly, but always come back to moving and setting fitness goals. Yesterday I ran longer than I had in months. I’m sure it was one of my slowest runs, but it was one of my best. Best in the sense that I was able to reflect on the past month. Definite highs and lows, and ending with an even more profound appreciation for life and the loved ones we hold dear. A great reminder to make the most of life’s celebrations and tell the ones you love how much you love them often. There was also a large group of firemen in training running on the trail. All the scenery and reflection was inspirational! :-)

Monday is the beginning of my 12-Day on-line Clean Eating Challenge and LG Boot Camp is offered every day. I have a new punch card form of payment to make it easier for you to join us when you can.

On Wednesday, September 17th, We will be conducting a fitness assessment for all Boot Camp classes and clients. The President’s Challenge is the test we all did in school and the adult fitness test we will be doing is based on their recommendations. It’s a fun and helpful baseline.

There are two types of fitness:
Performance-related fitness is linked to athletic performance (for example: a 50-yard dash time or the ability to maneuver around obstacles quickly) and is linked to speed, reaction time, and coordination. I conduct these tests on an individual basis. Let me know if you are interested. On Wednesday we will do a Health-related fitness test.

Health-related fitness is linked to fitness components that may lower risks such as high blood pressure, diabetes, or low back pain. Health-related physical fitness includes the following components:

Aerobic fitness – ability of the heart and lungs to deliver blood to muscles,

Muscular strength and endurance – enough to do normal activities easily and protect the low back,

Flexibility – ability to move your many joints through their proper range of motion,

Body composition – not too much body fat, especially around the waist.

The activities featured on this adult fitness test are provided as a way for you to get an estimate of your level of aerobic fitness, muscular strength and endurance, flexibility and your body composition. The results on each test provide you with a measure from which you can track where you are right now and your progress in each area as you become more physically active.

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What’s for Dinner:

Linguini with Sautéed Scallops and Peas

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Servings: 2 • Size: 1 cup pasta and 3 scallops • Old Points: 7 pts • Points+: 9 pts
Calories: 374 • Fat: 6.5 g • Protein: 27 g • Carb: 56 g • Fiber: 9 g • Sugar: 8
Sodium: 261 mg (without salt) Cholest: 40 mg

Ingredients:

4 oz linguini, whole wheat or low carb

1 cup frozen peas

2 tbsp chopped parsley

1 tsp extra virgin oil

1 tesp butter

6 large sea scallops, cleaned

course salt

ground pepper

Directions:

Cook pasta in a medium pot of boiling salted water until al dente, according to package instructions adding the peas to the boiling pasta water 4 minutes before finished.Reserve 1/2 cup of pasta water before draining, drain the pasta and return to pot. Addparsley and 1 teaspoon of olive oil. Stir, adding reserved pasta water a little at a time.Adjust salt and pepper, to taste.

Meanwhile while the pasta is cooking, season the scallops with salt and pepper. In a large skillet, heat butter over medium flame. Cook scallops until browned on one side, 2 to 3 minutes. Flip; cook until opaque throughout, about 30 to 60 seconds more, while their centers are still slightly translucent (you can check this by viewing them from the side). Be careful not to overcook or they will become tough. Serve over pasta.

Much love,

Lori

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*Fresh Start* *Boot Camp is Back* *Kale Waldorf Salad*

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Dear Friends,

It’s the beginning a new school year and I feel a great energy and vibe of a fresh start all around. New beginnings, first time goodbyes. I feel for all of you sending your child off to college. Despite our best efforts they grow up. :) If we did our job right, we put ourselves out of job. As busy as wedding planning kept me, the thing I really didn’t enjoy was when it was over. It was the preparation and planning that gave me some of the best memories. The day itself was pure joy and a happy dance party celebration, just like Erin and Daniel wanted. I am thankful I have another wedding to plan for next spring!

A fresh start is what we all need on a never-ending basis. For even the most committed, adhering to our fitness and nutrition goals aren’t always 100 percent 100 percent of the time. And that’s okay, but now is a great time to refocus, reconnect and get back on track. After a two-week break from LG Boot Camp, I’m anxious to get back and have fun while we reach our fitness and quality of life goals.

LG Boot Camp begins August 25th and THE FIRST WEEK IS FREE. No strings attached, just a welcome back gift, or a chance to see if boot camp fits what you are looking for. I am adding a NEW 7:00AM class every Monday, Wednesday and Friday. We meet at the Los Gatos Lodge on their 10- acre property. Workouts are indoors if it’s too stormy.

Fall Schedule:

Monday: 6AM, 7AM & 9AM

Tuesday: 9AM

Wednesday: 6AM, 7AM & 9AM

Thursday: 9AM

Friday: 6AM, 7AM & 9AM

Pay for the month and receive a discount of $15 dollars per workout. Drop-in is $20 dollars.

To sign up, just show up! Or go to LGBootCamp.com.

I have never felt better or healthier on the inside since I started our on-line clean eating and fit challenges. Our next challenge begins Monday, September 15th. It will be a 12-day program and I’m working on the workouts, recipes and meal plan now. Details to follow next week!

We all know it’s a balance of diet and exercise to feel our best and live a long, high quality life. PopSugar’s recent article provides good reminders of why we all need to keep moving and sweat every day.

More energy: No, that three-mile run isn’t going to wear you out. On the contrary, research has shown that the more you exercise, the more energy you have. So if you find yourself feeling sluggish in the heat or can’t keep your eyes open when the afternoon hits, try adding a few exercises to your routine.

Disease prevention: Exercise is a cornerstone of any healthy lifestyle, and it can help prevent a wide variety of diseases and illnesses. Not only does regular exercise help strengthen your heart, but it can also alter the type of bacteria in your gut, which may be beneficial in helping reduce inflammatory and other diseases (in addition to helping with weight management). Add to that the fact that exercise sheds disease-causing internal fat and it’s clear that a regular workout routine can keep you on the healthy track.

Mood boost: Stressed, annoyed, angry? Go exercise. The endorphins released when you exercise can help put you in a better mood, which can lead to all sorts of happier living moments, from socializing to a better love life.

Better sleep: Even though exercising can rev you up, it’s the perfect remedy for too many restless or sleepless nights, since it’ll help you burn any excess energy you have during the day.

Increased pain tolerance: A recent study found that regular cardio three times a week significantly increased participants’ tolerance to pain. For anyone who’s been knocked down by post-workout muscle soreness, it may seem surprising that exercise can help you feel less pain in the long run, but researchers think regular exercise could be a possible prescription for people who live with chronic pain.

Better brain function: Problem solving, crafting the perfect email, or nailing a presentation can be easier if you’ve exercised beforehand. The endorphins that pep you up also help clear your mind, so you can think better and smarter.

Food for Thought:

Kale Waldorf Salad courtesy of VegAnnie
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This is my absolute favorite salad recipe of all time (so far!). It is my go-to for serving to guests because it’s always a huge hit, and it is so easy to make! For those of you who still haven’t hopped on the kale bandwagon, this is the perfect recipe to start with. The creamy, delicious dressing masks the bitter taste of the kale (especially if you refrigerate for a few hours before serving). Kale is an amazingly powerful superfood. It has been shown to lower the risk of five types of cancers (bladder, breast, colon, ovarian, and prostate), and it is packed with phytonutrients that help reduce inflammation and oxidative stress (which causes aging). Additionally, it has been shown to help our cells detoxify! Basically, kale is AMAZING!

Ingredients: makes 5 servings

4 cups chopped kale

1 cucumber, chopped

1/3 cup raisins

1/2 cup walnuts, halved

For the dressing:

2 Tbsp Dijon mustard

1 Tbsp Red Wine Vinegar

2 Tbsp water

Method:

1. Tear kale into small pieces and place in large salad bowl. Add in chopped cucumber.

2. In a separate bowl, combine dressing ingredients. Mix thoroughly, pour over kale and cucumber, and toss.

3. Add in walnuts and raisins.

4. Serve immediately or store in refrigerator for a few hours (or overnight) before serving.

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Have a wonderful day and until next time…

Much Love,

Lori

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*Playing with Heart* *Easy Lentil Salad* *New LG Boot Camp Times*

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Dear Friends,

I always love stories of good sportsmanship. I never had the opportunity to play sports in high school, but was always a fan and admire what playing a sport teaches us. I still learn something every race I run. My son Stevie returns home today from a week in Milwaukee visiting his sister Erin. He attended a Brewers game and a Chicago Cubs game. The Cubs were playing the Braves, just like in the movie Ferris Bueller. As far as I know he wasn’t able to “borrow” a Ferrari. Stevie was able to visit the great museums in Chicago. He even went with his sister for her final dress fitting. Now that’s being a good sport! :)

Recently on the Today Show was a touching story of a Minnesota high school wrestler who came up short of his dream of a state title, but showed a touching display of sportsmanship afterward that ensured his season would end with a standing ovation.

http://www.today.com/news/touching-sportsmanship-high-school-wrestler-moves-crowd-tears-2D79346499

“One man practicing sportsmanship is far better than 50 preaching it.” -Knute Rockne

This week begins our next LG Boot Camp Session. This session will be 3 Weeks. July 21st – August 8th.

August 11th – August 22, LG Boot Camp will be on vacation! I will continue to meet with private clients. We will start the new year off with a bang on Monday, August 25th. Boot Camp will be held every day, and I’m adding a 7AM class!!

Fall Schedule:

MWF: 6AM, 7AM & 9AM

M-F: 9AM

Pay for the month and receive the discount of $15 dollars per workout. Drop in: $20 dollars per workout.

The week of August 25th, Boot Camp will be FREE all week long!! It’s a great chance to check us out with no strings attached!

Food for Thought:

Easy Lentil Salad
Healthy lentil salad

This healthy salad is made with cooked lentils and diced fresh diced carrots, celery, bell pepper, onion, parsley and lemon juice – perfect to make ahead for lunch for the week as the flavors only get better overnight. It’s also vegan, high in fiber, protein and only about 100 calories per serving.

Lentil Salad
Skinnytaste.com
Servings: 5 • Size: scant cup • Old Points: 1 pts • Points+: 3 pts
Calories: 102 • Fat: 3 g • Carb: 20 g • Fiber: 9 g • Protein: 7 g • Sugar: 1 g
Sodium: 255 mg • Cholesterol: 0 mg

Ingredients:

1 cup dry brown lentils

1 bay leaf

2 sprigs fresh thyme

1 cup finely diced carrots

1/3 cup finely diced celery

1/4 cup finely diced red bell pepper

1/4 cup finely diced red onion

1/4 cup minced parsley

1 clove garlic, minced

5 tbsp lemon juice

1 tablespoon olive oil

1 teaspoon kosher salt

fresh ground black pepper

Directions:
In a medium saucepan combine lentils, bay leaf, and thyme. Add enough water to cover by 1 inch. Bring to boil, reduce heat and simmer uncovered until lentils are tender but not mushy, about 16 to 20 minutes.

Drain lentils and discard bay leaf. Place in a large work bowl with carrots, celery, red pepper, red onion, parsley, garlic, lemon juice, olive oil, salt and pepper. Toss to combine and serve chilled or room temperature.

Makes 4 1/2 cups.

Have a great week!

Much love,

Lori

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*Bring It On* *Bell Pepper and Cabbage Slaw*

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Dear Friends,

Last month I was in Las Vegas.
That’s all I have to say.

Actually, nothing I can’t tell you. I was there for a fitness and nutrition convention. It also happened to be during a huge concert party, the Electronic Daisy Carnival. Lots of festive people watching, that’s for sure! I was checking out their outfits (I think bikini’s, but could have been undergarments) and fuzzy knee high boots. They were looking at my usual workout outfit. I’m sure it was mutual that the other would not be caught dead on a Saturday night dressed like that! :)

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One of the highlights of my time was learning from some of my mentors and favorite fitness trainers in a smaller group setting. I’ve met P90X creator Tony Horton a handful of times. He’s an authentic, genuine and hilarious guy. He is also in amazing shape for any age, and he is 56!!!

I wanted to share 4 takeaways from Tony’s time with us.

1. Exercise 5 to 7 times a week until you are 107. Of course the intensity and type of exercise should vary. Most impactful: Exercise for how you will feel TODAY, not for how you want to look in 3 months, 6 months or some distant goal. It’s easy to skip a workout or lose motivation if you are thinking about that distant event you want to feel great for. Exercise for TODAY, you will have a better day and when that future date or event arrives, you are more likely to have met your goal!

2. Food is Medicine or it is POISON. Eat clean and understand how food is directly linked to debilitating or deadly disease, expensive dependency on medications OR natural healing and an incredible quality of life.

3. Shakeology is a great source that works to help or fill in the gaps of your everyday good or not-so-good food choices. We all have the not so good.

4. Find your Yin energy. The balance to all of the above. For me that is my faith and prayer. For Tony it is daily meditation. Stepping back from the stress of daily living and take that time for yourself.

It was a great weekend of growth and inspiration. Next year we are meeting in Nashville. A place I’ve always wanted to visit! :)

Food for Thought:

Bell Pepper and Cabbage Slaw – courtesy of Team Beachbody

Add color and crunchy veggies to your barbecue this summer.

Image gallery

Total Time: 1 hr. 15 min.

Prep Time: 15 min.

Cooking Time: None

Yield: 4 servings

Ingredients:

1 medium cabbage, shredded

1 medium green (or yellow) bell pepper, chopped

1 medium red bell pepper, chopped

1 medium red onion, chopped

¼ cup rice wine vinegar

Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.

2. Season with salt and pepper if desired.

3. Cover and refrigerate for 1 hour before serving.

Nutritional Information (per serving):

Calories: 93

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 21 g

Fiber: 7 g

Sugar: 12 g

Protein: 4 g

Much love,

Lori

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*A Father’s Legacy* *Free Challenges* *Flame-Licked Fingerling Potatoes with Spud Rub*

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Dear Friends,

Happy Father’s Day! I was thinking about my dad today. Well, not a day goes by that I don’t think of him and wish he was still here. I’m pretty certain he’s playing endless rounds of golf with his buddies and bragging about his children to whomever will listen. I don’t know if there is beer in heaven, but he’s enjoying whatever is the equivalent. I think about my dad and the nuggets of gold he gave me, that didn’t cost a cent. Two things always immediately come to mind. When I was little, I had a tendency to begin a sentence with, “I was thinking…” My dad had a humorous habit of interrupting me by saying, “Well, there you go thinking again”, with his lopsided grin and a twinkle in his blue eyes. He taught me to never stop learning or seeing the humor in life’s lessons. When he was older he moved to Los Gatos and was the Postmaster for our town. He was pretty busy being friends with half the town, and was an active member of the Lion’s club. He talked a lot about his kids as he made the rounds. Full blown Irish, he had a gift for the Blarney. “My daughter, do you know her? She wins marathons.” Quite the exaggeration, but he said it like he believed it. What he believed in was me!

My father gave me the greatest gift anyone could give another person; he believed in me. Jim Valvano
(American broadcaster and college basketball coach)

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Yesterday we completed our June Jump Start 5-Day Online Clean Eating & Fitness Challenge. It was so much fun, and I am so inspired by friends who are just starting on a path to healthy living. I'm also grateful for those who are really into it and help and encourage others. My coaches and I decided to add some more online fun. In addition to what we are already doing, we will be adding some FREE challenges. I took this picture last Tuesday on our local trail...more details and dates, coming soon!

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What’s for Dinner:
Flame-Licked Fingerling Potatoes with Spud Rub
Courtesy of Karen Adler and Judith Fertig, the “BBQ Queens.”

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“A lot of people don’t know you can grill potatoes,” said the BBQ Queens. “They’re sturdy enough to hold up well on the grill, versatile enough to grill in many different ways and the nutritional boost is a welcome addition to any meal.”
In fact, one medium-size (5.3 ounce) potato has no fat, sodium or cholesterol, provides 45 percent of your daily value of vitamin C, and has more potassium than a banana. Plus, cooking potato side dishes on the grill helps to minimize clean-up, and doesn’t require the heat of an oven during the warmer months.
Makes: 4 side dish servings
Spud Rub:
1 tablespoon onion powder
2 teaspoons lemon pepper
1 ½ teaspoons paprika
1 ½ teaspoons smoked paprika
1/2 teaspoon sea salt
1/2 teaspoon ground cumin
Potatoes:
1 pound fingerling potato mix
2 teaspoons olive oil
1 tablespoon Spud Rub
For the rub, combine all ingredients in a glass jar, close the lid and shake to blend. Store at room temperature.
Prepare a medium-hot fire in your grill.
Place the potatoes in a bowl, drizzle with the olive oil and sprinkle with Spud Rub. Toss to coat.
Place the potatoes on the grill rack or in grill basket directly over the heat and close the grill lid. After 3 to 4 minutes, open the lid and toss the potatoes or turn the basket. Close the lid again and repeat the process for 12 to 15 minutes or until potatoes are tender when pierced with a fork.
Serving tip: Serve the grilled fingerlings on a platter alongside a bowl of Spud Rub Dip. To make Spud Rub Dip, combine 1/2 cup prepared buttermilk or ranch-style dressing and 1 teaspoon Spud Rub in small bowl. Stir to blend. Refrigerate until ready to serve.
Nutritional information per serving: Calories: 110, Fat: 2.5g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 125mg, Carbohydrates: 20g, Fiber: 1g, Sugars: 0g, Protein: 3g, Vitamin A: 2%, Vitamin C: 40%, Calcium: 0%, Iron: 6%, Potassium: 6mg.

Have a wonderful weekend celebrating Dads!

Much love,

Lori

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*7AM new LG Boot Camp time* *Sam & Ralph* *Turkey-Mushroom Burgers with Scallion-Lemon Mayonnaise*

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Dear Friends,

Congratulations to all the Graduates! I loved the energy and excitement as I walked through Los Gatos High School yesterday morning. What a privilege it is to see our children achieve and celebrate life’s milestones. As a parent it is a wonderful thing, as much as it tugs at our heart strings too. It also means summer is officially here!

For the summer 6AM LG Boot Camp will be moved to 7AM. Just as before, our first class of the morning meets Monday, Wednesday and Friday.
9AM, join us for Boot Camp every weekday Monday through Friday!

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What is LG Boot Camp?

It is a four-week outdoor program of fun, dynamic, and functional fitness instruction, nutrition counseling and motivational training. You will be inspired and have fun while participating in a fantastic workout led by Certified Fitness Trainer Ali Nyquist or myself.

What if I’m not very physically fit?
NOBODY will be left behind or asked to complete more than they are capable of safely doing. Nor will anybody go home unchallenged! Men and women of all ages and abilities are welcome to participate. Each day will be a new challenge and will progressively increase in intensity. You will inspire and be inspired by others.
What do I need to bring?

A water bottle, face towel, running shoes, fitness attire, (exercise mat/towel, optional) and a positive attitude. Now is the time to make fitness a priority!

What can I achieve from camp?
Your body will become more fit and toned, and your cardiovascular endurance will dramatically improve. You will gain more confidence making improvements in your physical well-being. The camp program includes exercises designed to firm your muscles, flatten your stomach, reduce body fat and increase stamina. By losing fat and gaining muscle, you’ll lose inches and gain strength while looking and feeling better. Also, you’ll meet great people who share in the same vision of striving to reach their goals for a healthier mind and body. You will gain valuable insight on how to make exercise and healthy eating a permanent and enjoyable part of your life.
Why should I participate?
You will make a dramatic improvement in your physical and mental well-being. In addition, you will meet great people who share your same passion for acquiring a more healthy body and mind. You will be finished with your exercise routine before the rest of the world has even gotten started! This is the absolute best way to start your day.
What is the cost (investment in your health)?
Each four-week boot camp has a fee of $15 per class if you pay by the month. $20 dollar drop in.

Picture of the Day:

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This is Harry. Boot Camp and my private sessions are always pet friendly. Yesterday I met with a good friend and client Caroline who has my all-time favorite breed of dog. Harry is the BEST dog and having him join us made my day. He reminded me so much of the Looney Tune character Sam the Sheepdog. Sam and Ralph the Wolf would punch the time clock every morning and exchange a friendly, “Mornin’ Sam,” and “Mornin’ Ralph.” Then they would proceed to just do their jobs, Ralph trying very hard to abduct the helpless sheep and his invariable failure, and easy-going Sam always putting Ralph in his place, winning and protecting his flock. At the end of the day, they’d punch out and chat amiably again. :)

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Summertime What’s For Dinner:

Turkey-Mushroom Burgers with Scallion-Lemon Mayonnaise

In this healthy turkey burger recipe, lean ground turkey stands in for ground beef, and mushrooms are added to produce a thick and uncommonly juicy, flavorful turkey burger. An easy, lightened mayo sauce provides the perfect accent.
From EatingWell: Summer 2002, The EatingWell Diet (2007), The Essential EatingWell Cookbook (2004)
Yield: 6 servings
Active Time: 55
Total Time: 70
INGREDIENTS
Burger
1. 2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
2. 8 ounces white mushrooms
3. 3 teaspoons extra-virgin olive oil, divided
4. 1 medium onion, finely chopped
5. 2 cloves garlic, minced
6. 1 pound lean ground turkey breast (see Tips)
7. 1 large egg, lightly beaten
8. 3 tablespoons chopped fresh dill
9. 1 1/2 tablespoons whole-grain mustard
10. 1/2 teaspoon salt
11. 1/4 teaspoon freshly ground pepper
12. 6 whole-wheat buns
13. 6 lettuce leaves
14. 6 tomato slices
Scallion-Lemon Mayonnaise
1. 1/4 cup nonfat sour cream
2. 2 tablespoons low-fat mayonnaise
3. 1 1/2 tablespoons chopped scallions
4. 1/2 teaspoon freshly grated lemon zest
5. 1 teaspoon lemon juice
6. Pinch of salt, or to taste
7. Freshly ground pepper to taste

PREPARATION
1. To prepare burgers: Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Pulse mushrooms in the food processor until finely chopped.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion, garlic and the mushrooms; cook, stirring occasionally, until tender and liquid has evaporated, about 10 minutes. Add to breadcrumbs and let cool completely, 15 to 20 minutes.
3. Meanwhile, prepare mayonnaise: Combine sour cream, mayonnaise, scallions, lemon zest, lemon juice, pinch of salt and pepper in a small bowl; whisk until blended.
4. Preheat grill to medium-high.
5. Add ground turkey, egg, dill, mustard, 1/2 teaspoon salt and 1/4 teaspoon pepper to the mushroom mixture; mix well with a potato masher. With dampened hands, form the mixture into 6 patties, 1/2 inch thick, using about 1/8 cup for each.
6. Oil the grill rack (see Tips). Brush the patties with the remaining 1 teaspoon oil. Grill until no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165F.) Meanwhile, split buns and toast on the grill for 30 to 60 seconds. Serve burgers on buns with the mayonnaise, lettuce and tomato.
TIPS & NOTES
Make Ahead Tip: Prepare patties through Step 5. Wrap individually and refrigerate for up to 8 hours or freeze for up to 3 months. Thaw in the refrigerator before cooking. Cover and refrigerate mayonnaise (Step 3) for up to 2 days.
Tips: Check labels carefully and select ground turkey breast. Regular ground turkey, which is a mixture of dark and white meat, has a higher fat content (similar to that of lean ground beef).
Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
NUTRITION
Nutrition Per Serving: 321 calories; 12 g fat (3 g sat, 3 g mono); 77 mg cholesterol; 33 g carbohydrates; 23 g protein; 5 g fiber; 656 mg sodium; 563 mg potassium.
Nutrition Bonus: Iron (17% daily value), Potassium & Vitamin A (16% dv)
2 Carbohydrate Serving

Have a wonderful weekend and week!

Much love,

Lori

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*June Jump Start* *Why Push-Ups* *Naturally Nirvana – Curry Quinoa*

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Dear Friends,

It’s hard to believe it’s the last weekend in May! During my run today, I decided to stop thinking about how quickly time is racing, take a deep breath and enjoy the present. I was on a hill so deep breathing wasn’t a problem. :)

Interested in joining me, and a few other great coaches, for my next online fitness and nutrition challenge? We are working on new recipes and video workouts for you now. I am grateful for the reach and lasting impact of the programs we’ve created and look forward to our June Jump Start!
Signup deadline is Monday, June 2nd!

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If you have spent any time with me, you know I am a big advocate of the push-up! This ultimate body-weight strength exercise will make you feel and look stronger rather quickly. The more often you do them, the easier they get, but when you stop conditioning your upper body, strength is lost very quickly. There are variations and modifications for every fitness level. Let me know if I can help you get it done!

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Why Should You Do Them? by Teresa Howes of Be Skinny.

Push-Ups Build Strength – Everywhere

Push-ups are one of the oldest and most basic of exercises for a simple reason. They work. The exercise positions all the muscles in our upper body and builds optimal strength in the forearms, shoulders, chest. And for the ladies, they will “get rid of the jig” by targeting the upper arms. And when done properly, also put emphasis on building a strong core by stabilizing the abdominals and back. There is even some benefits to your quads and hammies. If you want a return on your exercise investment, you may as well work everything in the same amount of time as one thing. Right?
Push-Ups Boost Metabolism
Because you’re making everything work, you are pushing your body towards total physical exertion. And while that hurts a little, might make you want to throw up a little, it also forces your heart to work harder. Your muscles demand more oxygen to make energy and the only way to get it is from the heart pumping blood around faster. That will boost your metabolic rate so you burn more calories. Your metabolism is essentially your paycheck in terms of calories. The higher your metabolism, the more calories you get to eat. So doing push-ups is like giving your body a promotion and a big raise!
Push-Ups Give you an Ego Boost
Sure thing! There isn’t just a physiological benefit to these bad boys but also a psychological perk as well! Doing push-ups regularly will build significant upper body strength with a minimal investment of time. So essentially, you can reap the same benefits as those kids who spend hours in the gym every day. So not only are you fitter, you’re more efficient – which makes you smarter. What could possibly be a better ego boost than knowing that?
As much as I love push-ups, sore wrists can be a problem. Good form and hand placement can help alleviate the stress on your wrist and avoid injury. Here is a helpful blog and video on how to properly do a push-up to avoid the strain on your wrists. Courtesy of Kevin Moore of REEMBODY:

Food for Thought:

One of my favorite treats is granola over greek yogurt, topped with fresh berries and a drizzle of honey. I was excited when one of my amazing boot camp friends gave me a bag of her own specially made granola, Dipti’s Chai Spiced Granola. This is by far, the best tasting and healthiest granola I have ever enjoyed! Made in Los Gatos, California with only the best natural ingredients, I’m hooked! Check out Dipti’s web site: www.naturallynirvana.com. Not only can you purchase her delicious and healthy granola, she has created a wonderful collection of Indian spice blends. The Naturally Nirvana collection of Indian spices have no filler, are all natural and made in California. I just purchased the trio of all three spices and can’t wait to try some new recipes!

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Our Chai Spiced granola recipe is made with old fashion oats, almonds, pecans, raisins, organic coconut sugar, sesame seeds, olive oil, honey, Dipti’s Chai Masala (ginger, cinnamon, black pepper, clove and cardamom), and pure vanilla extract. To ensure the best quality, we make this granola in small batches and with only all natural ingredients. Enjoy with yogurt and berries or plain out of the bag.

What’s for Dinner:

Dipti’s Masalas – Curry Quinoa Recipe

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1/2 cup quinoa (washed and drained)
1 cup cold water
1Tbs Dipti’s Curry Masala
1/2 Tbsp. Dipti’s Garam Masala
1Tbs Sucanat or maple syrup
1/2 Tbsp. olive oil
1/4 cup golden raisins
1/4 cup chopped roasted cashews
Juice from one lime or to taste
1/4 cup red bell pepper diced into small pieces
1 tbsp. chopped scallions
1/2 tsp. salt (or to taste)
Heat oil in medium size sauce pan and add Dipti’s Curry Masala. Stir the spices to mix with the spices. Stir in the quinoa to coat with spices and oil. Add the water and stir to combine. Bring liquid to a boil and reduce heat to simmer.
Cook for 15 minutes on medium to low heat. Remove pan from stove and let it sit for 5 minutes.
In a bowl whisk the salt, lime juice, Dipti’s Garam Masala and sucanat and set aside. Fluff the quinoa and place in large bowl.
Add the lime juice mixture, bell peppers, scallions, cashews and raisins to the quinoa and toss. Add more salt if needed and serve immediately.

Have a great weekend and hope to see you soon!

Much love,

Lori
408-455-2570

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*Treat Yo Self* *Farmer’s Market* *Greek Yogurt in a Melon Bowl*

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Dear Friends,

It’s another beautiful spring day in California. I just finished my last longer run before my marathon, and next week will be a welcomed nice and easy taper. That is the great thing about putting forth serious effort for whatever your passion is, there’s a time to really work hard, and then, just as important, a time to rest a little and treat yourself! When people ask me what is more important diet or exercise, I always say both. But for me, I find that exercise makes me feel energized and stronger, and good food choices often naturally follow. Post-workout, a Krispy Creme donut sounds extremely unappetizing. As we take care of ourselves, and more often than not, fill our bodies with clean food, the “treats” complement our hard work choices. Real food tastes better and feels better. Of course, it’s wonderful to enjoy a rich dessert or a champagne toast on occasion too. Enjoy and live life to its fullest happy and healthy! One of our favorite TV shows is Parks and Recreation, and one of our favorite episodes is “Treat Yo Self.” When my daughter Aimee and I indulged with a spa massage last week, we laughed that it was a “treat yo self” afternoon. Just for fun, here’s the clip from the episode: http://youtu.be/OP3xf6BFEIo

Another way of treating yourself is enjoying all the fresh farm food that is so abundant and available to us now. There are more options than ever to find amazing great food. If you are joining me for my April 5-Day Clean Eating Challenge this Monday, you might want to stop by a local farmer’s market to stock up. The Los Gatos Weekly Farmers Market is held every Sunday rain or shine, 8AM – 1PM, located at The Los Gatos Town Plaza Park.

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LG Boot Camp meets every day this week. Monday through Friday at 9AM and MWF at 6AM. Rachel will be teaching our 6AM class this week!

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Here’s another great opportunity to treat yourself. Cathy Raice is having her awesome SAMPLE SALE on April 24th, 11:00AM to 1:00PM. This is a perfect opportunity to stock up on great gifts for friends or yourself. There will be high-end candles, lotions, books, jewelry and more. The address is 17100 Los Robles Way, LG

Food for Thought:

Greek Yogurt Melon Bowl

A treat yourself healthy breakfast or dessert.

Greek Yogurt in a Melon Bowl (Popsugar Fitness)
Greek yogurt is one of the best ways to enjoy plenty of protein without any eggs or meat. Instead of topping off your morning bowl of yogurt with sugary granola, serve it up in a fresh cantaloupe bowl that kicks out carbs. Be sure to add your favorite fresh berries to the mix for extra color and flavor.
Total Calories: 146

Much love,

Lori

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