**Bees & Bitty** **Fruits & Vegetables** **Baked Fennel & Potatoes**

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Dear Friends,

Happy Valentine’s Day weekend! One of the many things I love about my boot camp is the amazing people I get to know. I always enjoy the opportunity to share what they do, and how we can support our local community.

Alison Dacher is a busy mom, talented artist, in great shape and involved in various non-profits. She is also the owner of a custom invitation and letterpress studio Bees & Bitty.


Here is a little blurb about Bees & Bitty:

Bees & Bitty is a custom invitation and letterpress studio located in Los Gatos.
We bring creative vision to your event invitations. Visit beesandbitty.com to learn more or contact us at ali@beesandbitty.com.

Alison Dacher

Bees + Bitty Printworks



I use her greeting cards, and I’ve seen beautiful custom invitations that she has done for several friends. If you have a celebration or event coming up, you will love working with Ali!!!

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Our Challenge for this coming week:

Have a Fruit or Vegetable at EVERY Meal! This coming week is Winter Break for many of our local schools. This is an easy one if you are out of town or eating out more often this week.

We all know that eating fresh fruits and vegetables are CRITICAL to a healthy and balanced diet.

Yet…all too often, we’re sitting down to eat cereal with milk, meat and potatoes, or a sandwich with processed lunch meat and cheese with a colorless slice of tomato on it.

Here’s the REAL Deal: DAIRY and MEAT are both ACIDIC in the body.

Fruit & Vegetables = Alkaline

Since most of the foods we typically eat (as Americans) are acidic: milk, meat, breads, etc… our pH is chronically acidic.

The more acidic your blood, the more tired you get, the more your immune system lowers, and the more susceptible you are to developing colds, flus, and much more serious diseases.

Your body spends all it’s energy and time “fixing” the problem rather than spending its energy and time on “optimizing” your body.

Something you probably didn’t know:

Foods that you THINK are acidic to your body like grapefruit, oranges, and lemons actually have an alkalizing effect in your body.

So…even though they are acidic BEFORE you eat them, doesn’t mean they have that affect on your body.

So….this week, I Challenge YOU to eat a Veggie at EVERY meal. (you can sub 1-2 veggies for a piece of fruit!)

You will find you have SO much more energy through the day- and who doesn’t need that!?

***On a side note, you want to focus on eating your fruits earlier in the day because of the sugar content.

Let me know if you are in!!

What’s for Dinner:

Baked Fennel and Potatoes 3

Baked Fennel and Potatoes (Dairy Free)

Recipe by: Gutsy By Nature

Serves: 4

Prep time: 10 Mins

Cook time: 60 mins

Total time: 1 hour 10 mins

Dairy-free baked fennel and potatoes – delicious and easy!


grassfed ghee or coconut oil to grease pan

1 medium fennel bulb

1½ pounds russet potatoes, peeled

Unrefined sea salt and freshly ground pepper, to taste

¼ cup full fat coconut milk

¼ cup chicken broth (preferably homemade)


Preheat oven to 400 degrees.

Grease a small casserole or baking dish with ghee or coconut oil.

Thinly slice the fennel and potatoes (about ⅛ inch).

Layer one third of the potatoes in the bottom of the dish. Spread half the fennel on top of the bottom layer and sprinkle with salt and pepper. Then layer another third of the potatoes, the rest of the fennel, salt and pepper, and then the rest of the papers and more salt and pepper.
Pour coconut milk and broth over the potatoes and fennel.

Bake for 55-60 minutes, or until you can insert a knife into the potatoes and the top is beginning to brown.
Have a great week!

Much Love,


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**Goal Digger** **NO Bread** **Target Practice**

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Dear Friends,

It’s hard to believe we are beginning the last week of January. Just a few weeks ago we committed to resolutions. How is it going? Has our crazy busy schedules, El Niño or a record blizzard sidetracked us from our promise to ourselves? If so, here is a tip to get back on target…

What Are You Aiming at?

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right. The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while not doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time.
The keys to your success are two-fold: steady the target and create momentum.
How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.

Without setting specific goals, your good intentions are exactly like that moving target. You would like to lose some weight, feel a little better, make a change in your diet–but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:

· How much weight do you want to lose?

· What kind of changes do you want to make in your diet?

· How many days per week do you want to exercise?

· Which article of clothing do you wish would fit your body again?

· How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.
But you have to start moving toward your goals. That is where momentum comes in.
Create momentum to reach your goals

In his book, Eat that Frog, Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:

“This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.”1

There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started. That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.

So how do you get that momentum? How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

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Start NOW

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific. And then begin brainstorming ways to get others involved with you; that will provide your momentum. Success is within your reach. You can do this!

Oh, and remember, I’m here to help you the entire way! 🙂

1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

Challenge of the Week: NO BREAD!

This week’s challenge will be a small step to show you just how AMAZING you will feel when you cut out BREAD & Pastas from your diet!
Many people have some level of intolerance to gluten (the protein that is found in bread, pasta, etc.) Even if you don’t show any symptoms, at a cellular level, it causes INFLAMMATION in many people without our knowledge.
Something You Should Know….

Since wheat grows free and open in the field as a plant, it has a natural protective mechanism build in called LECTINS. Lectins are the plants natural protection against insects and other pests in order to not get eaten by them.
When we eat bread, we are ingesting these lectins, and they can cause crazy amounts of inflammation in our bodies.
In addition, lectins can cause something called “leaky Gut” which let the “bad” things in through the intestinal wall and not allow your body to absorb the “good” things like nutrients, vitamins, and minerals.

Lectins = NO GOOD!

Bread includes: Bread, Pastas, Cookies, Cakes, Bagels, Muffins, etc!
You will not only feel AMAZING come Sunday, but you might have even notices that you dropped a couple of pounds! 🙂
So…Are you READY to accept this week’s Challenge!?

Make sure to let me know if you will be participating!

Food For Thought

Cloud Bread

This is NOT bread…and won’t pass for it in a blind taste-test!! But as a “holder” for all sorts of fixings, this works great.

(this recipe adapted from cleochatra)

3 eggs, separated

3 ounces reduced-fat/fat-free cream cheese OR 3 tablespoons sour cream or ricotta cheese or cottage cheese or thick yogurt

1/2 dropper of liquid stevia (or one packet stevia or 1 teaspoon honey)

1/8 teaspoon cream of tartar

Pinch of salt
Preheat oven to 300 degrees. Spray a large baking sheet with vegetable cooking spray and set aside.

In a large bowl, with very clean beaters, whip the egg whites with the cream of tartar for 3-4 minutes – or until very stiff peaks form and they are almost turning dry. Set aside.

With the same beaters, in a large bowl beat the cold cream cheese until smooth. Beat in the egg yolks, stevia or honey, and salt for 2 minutes until light yellow.

Gently fold one-third of the egg whites into the yolk mixture to lighten. Fold in the remaining whites until all fluffs disappear, but be careful not to deflate them.

Mound into desired sizes on the prepared baking sheet (or in a pizza pan, or muffin tins, or a mini loaf pan…whatever shape and size you want). Bake for 30 minutes – depending on size. They should be a deep golden brown and crispy to the touch.

Immediately loosen with a pancake turner and allow to cool for a few minutes on the pan. Remove to a wire rack to cool completely. Store in an airtight container or plastic bag.

These are the stats for the WHOLE recipe. Divide by how many servings you prefer.
Total Recipe: 474 Calories; 28 g Protein; 36 g Tot Fat; 7 g Carb; 0 g Fiber; 1 g Sugar; 533 mg Sodium

Have a wonderful week!!

Much Love,


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**Valentines Fun Run/Walk** **SLEEP** **Creamy Potato and Leek Soup**

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“I run so I do not lose the me I was yesterday and the me I might become tomorrow.”
— Dr. George Sheehan

Our Couture Team race for February is the Campbell Valentine Fun Run/Walk, 10K & 5K on Saturday, February 6th. Here’s a healthy way to kick off Super Bowl weekend. I have run this family focus race, and it is a low key flat run along the Campbell creek trail. Message me if I can help you with a training plan for this race, or any future event on your bucket list!


Custom Fit Boot Camp will be meeting at 9AM at the Los Gatos Lodge for the week of 1/18 – 1/22. Be motivated to reach your highest potential in a fun, team environment. Boot camp is a combination of strength, cardio, muscle endurance, flexibility, core, and functional movement patterns. Challenging, yet designed to be safe and effective, each member gets an efficient workout that builds muscle and boosts metabolism. With variety in the routine, you’ll avoid “plateau” and continue to improve. YES, we are having class on Monday, and kids are welcome! Our early morning classes will not be meeting this week while I am spending some quality time with my Stanford athletes. I miss my early crew and look forward to seeing you soon!

Challenge of the Week: SLEEP!

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This Week, I’m Challenging YOU to Get Your ZZZ’s! Rest, Recovery, and Sleep are EQUALLY as important as exercise. In fact, if you are not getting the proper recovery, some of your hard work will be wasted efforts.

We ALL know how important a good night’s sleep is, so why is it then, that we always put off going to bed until we do that “one last thing”, or “click on just one more interesting internet tab, social media or Pinterest pic”?

We have so much to do each day, but the truth is, we would be SO much more productive if we all actually got enough sleep!

There are a TON of reasons why getting enough sleep is so important. Here are just a few….

1. Did you know that around 80% of your HGH (Human Growth Hormone) is released while you are sleeping? HGH is a VERY important hormone in maintaining a healthy body weight because it controls metabolism, cell growth and repair, and regulates your lean body mass to fat ratio.

2. Lack of sleep will also cause an increase in a hormone called CORTISOL, which will not only prevent you from LOSING weight, but it can also cause you to GAIN WEIGHT! Not something any of us want.

3. When you sleep, your body is repairing and restoring itself. Cutting this time short will not only delay this process, but cause you to be lethargic, irritable, and emotional.

4. Lack of sleep is also associated with impaired memory, slowed speech, lack of ambition, lack of focus and a host of other lovely things.

Because over 40% of us suffer from a chronic lack of sleep, this week’s challenge is for you to ”Get Your ZZZ’s!”

Your Challenge: To get 7-8 hours of UNINTERRUPTED sleep EVERY NIGHT this week.
Here are a few things that will help:

1. Set a bedtime for yourself and STICK to it- even if you are NOT tired.

2. Turn off all electronics (TV’s, phones, iPads, etc) at least 30-60 minutes before you go to bed.

3. Stay away from caffeine after around 3 pm.

4. Make sure you have complete darkness in your bedroom.

5. Write your To-Do List DOWN at night. Write down a list of EVERYTHING you need to get done the next day before you go to sleep at night. This way, you won’t have to think about it because it’s down on paper, and you can get to sleep knowing that it’s on your list and you won’t forget it.

6. Make it a Priority! (if you do- you will be AMAZED at how great you will feel at the end of the week!)

Make sure to let me know if you ACCEPT this Challenge!!! Good luck & get some rest!

What’s for Dinner?

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Creamy Potato and Leek Soup

Author: Courtney of Family Gone Healthy

Prep time: 20 mins

Cook time: 35 mins

Total time: 55 mins


• 3 celery stalks diced

• ½ leek stalk minced

• 7 large yukon potatoes

• 4 carrots peeled and diced

• 2 cups of frozen corn

• ½ vidalia or sweet onion diced

• 2 tablespoons extra virgin olive oil

• 6 tablespoons butter

• 2 32 oz containers of low sodium chicken or vegetable stock

• salt and pepper to taste

• ½ teaspoon dill

• ½ teaspoon marjoram

• 1 (or more) cups of water


1. Cut 5 of the yukon potatoes up into large chunks and place in a large soup pot. Cut up the other two potatoes into smaller chunks and set aside to add later. Cover with chicken broth and put on medium-high. Cook until soft (about 15 minutes). Use the immersion blender to break up the potatoes into a thick cream.

2. While the potatoes are cooking, cut up the rest of the vegetables. In a large skillet add half the butter and all of the olive oil and heat on
medium until melted. Add all the vegetables and herbs and cover. Cook for 5 minutes.

3. Add the cooked vegetables to the cream of potatoes in the soup pot. Stir in the extra two potatoes you cut, the frozen corn, the rest of the
butter and a cup of water. Bring to boil and reduce heat. Cover and cook for 20 more minutes. Make sure to stir frequently to avoid the
creaminess of the soup sticking to the bottom and burning. Also, add more water if the soup gets too thick. The key is getting it to the right
consistency. Serve and enjoy!

Have a wonderful week and sweet dreams!

Much love,


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**John Muir Trail** **No Sugar Week** **Butternut Squash Mac & Cheese**

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Dear Friends,
Today during my run with the PayPal team I had the pleasure of running with an old friend. I met my friend Nal (in the stripped shirt) when I taught a course for REI’s Outdoor School. He was preparing to backpack the entire John Muir Trail and during our time together, I convinced him to try running too! The wonderful PayPal team welcomes anyone to join us for our weekend run. Today, my Boot Camp BFF Tina(her pup Izzy) and Nal joined us.

Message me if you’d like to join us for a future run!

The John Muir Trail is the premier hiking trail in the United States.The trail starts in America’s treasure, Yosemite National Park, and continues 215 MILES through the Ansel Adams Wilderness, Sequoia National Park, King’s Canyon National Park, and ends at the highest peak in continental United States, Mount Whitney at 14,496 ft.

Nal’s trip began on August 9th and he arrived at Mt. Whitney Portal on August 26th. He shared that for the first 7 days he hiked alone! He then met up with some new friends from Israel. Which was a good thing! Nal had plenty of food, but he didn’t really cook, so he was not eating much, which was not a good thing. The team from Israel loved to cook and they helped each other. It was a great morning hearing all the exciting details of his adventure. Who ever said running is boring!?

Week Two Challenge 2016!


This week, I’m Challenging you to a: “NO ADDED SUGAR WEEK.”

Here are just a few of the MANY reasons to cap the sugar intake in your diet….
Sugar promotes INFLAMMATION in the body (Inflammation is the ROOT of ALL disease in our bodies.)

Large amounts of added Sugars will SUPPRESS the immune system. (Imagine how your immune systems suffers if you are eating added and processed sugars at ever meal!)

Sugars will suppress the release of HGH (Human Growth Hormone) in the body (and since HGH is imperative in anti-aging in our bodies, we want as much of this as our bodies are able to naturally produce.)

Sugars will raise your insulin levels- which over time can lead to a whole host of diseases.

Short term, added sugars will have a HUGE effect on your energy levels throughout the day.
Added sugars (that don’t occur naturally in the foods you are eating) can be detrimental to your health.

Here are just a few of the MANY reasons to cap the sugar intake in your diet….By taking this challenge it means that you commit to having no ADDED sugars in ANYTHING you eat this week!

Here are the Rules:

1. No Added Sugars of ANY kind: Honey, Molasses, Cane Sugar, Coconut Sugar, Stevia, Agave, Truvia, etc.)

2. Absolutely nothing in the ingredient label that says HFCS (High-Fructose Corn Syrup). Try to stay away from all processed foods in general to make it easier on yourself (though that is another challenge for another week!)

3. Do NOT eat anything that says Sugar-Free. This will almost 100% of the time have artificial sweeteners in them. General Rule of Thumb: If you can’t pronounce the ingredient, you probably shouldn’t be eating it!

Naturally occurring sugars in your food are OK (fruits, veggies, etc.) Try to eat your fruits earlier in the day (not past 3-4pm)

This Week’s Challenge may be a LOT harder than it looks….but you’ll be SHOCKED at how amazing you feel at the end of the week.

You’ll probably also notice you are sleeping better, have more energy, and may even have lost 2-3 pounds!

Are you in??

What’s for Dinner

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Butternut Squash Mac & Cheese

Courtesy of Team Beachbody

Sticking to a healthy diet does not have to mean living a life without mac and cheese! We asked our culinary team to create a rich and creamy macaroni and cheese casserole that would taste as good as the original, but wouldn’t wreck your diet…and it had to be something kids would love to eat. What they came up with was even more delicious than we imagined. It has less than 300 calories per serving and 15 grams of protein! The recipe makes 10 servings, so it can feed a hungry family or make several servings for healthy meal prep.

This recipe boasts two types of cheese – yes, real cheese! – sharp cheddar and Gruyere. The secret is using extra-flavorful cheeses, so a little bit goes a long way. They blend with a silky butternut squash puree to create an intensely flavorful sauce. We added peppers, onions, and a sprinkling of parsley to make the dish even more tasty and nutritious.

Butternut Squash Mac and Cheese

Total Time: 1 hr. 16 min.

Prep Time: 15 min.

Cooking Time: 61 min.

Yield: 10 servings, about 1½ cups each

1 lb. dry whole wheat macaroni

1 tsp. olive oil

1 medium onion, chopped

2 medium red bell peppers, chopped

3 cups cubed butternut squash

1¾ cups low-sodium organic chicken broth

1 cup low-fat (1%) milk

2 Tbsp. low-fat (1%) plain Greek yogurt

1 cup shredded Gruyere (or Swiss) cheese

1 cup shredded sharp cheddar cheese

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

Nonstick cooking spray

Finely chopped fresh parsley (for garnish; optional)


1. Preheat oven to 375° F.

2. Cook macaroni according to package directions. Drain and set aside.

3. Heat oil in large nonstick skillet over medium-high heat.

4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.

5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.

6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.

7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.

8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.

9. Garnish with parsley if desired.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.

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Have a great week!!

Much Love,


Lori Beveridge

Owner, Couture Conditioning

Custom Fit Training™

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**Ways To Keep Resolutions** **Breakfast Challenge** **Goat Cheese Scramble**

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Dear Friends,

I love the optimism of a new year. The trail was crowded this morning with happy groups of runners and hikers.
“Losing weight” is the top resolution for the New Year, followed closely by getting healthy, eating better, and exercising more. Although researchers from Anthem Health report that you have a 50 percent chance of your wellness resolution to last through the end of February, there are some simple tips to help you maintain your motivation! I found a great list of 10 on The Beachbody Blog:











You CAN do it and I’m always here to help!!

As promised here is your Challenge for this upcoming week:

Monday January 4, 2016: Challenge of the Week

BREAKFAST Challenge!

Breakfast (as we ALL know) is one of the most important meals of the day.
With all of our hustle and bustle in the morning…..hopefully squeezing in an am workout, getting the kids off to school, getting ready for work…our breakfast sometimes hits the back burner.

Here are a handful of the many reasons you should eat a healthy breakfast:

It’ll improve your ability to focus & concentrate throughout the day

It’ll help you to maintain a healthy body weight

It’ll give you more ENERGY (which most of us need more of!)

It’ll Rev up your metabolism & kick-starts it into gear for the day

It’ll help you to get in your daily requirements for your vitamins & minerals

Your Challenge this week is to Eat A HEALTHY Breakfast EVERY day this week….should you CHOOSE to accept it!

Action Steps:

1. COMMIT to eating a healthy breakfast EVERY day for the rest of the week.

2. Leave a COMMENT below (if you are seeing this on Facebook), or let me know via text or email saying that you ACCEPT this Challenge to hold yourself accountable!

3. PLAN out your breakfasts for the week on paper. Going in with a plan MASSIVELY increases your chances for success.

4. PREPARE. (This is KEY) Make a list of the ingredients that you need to make your healthy breakfasts for the rest of the week. Go to the grocery store and get all of the items needed. When you get back, make anything you are able to in advance when you have free time.

Goat Cheese Tomato and Parsley Scramble sydng5

Goat Cheese, Tomato, and Parsley Scramble

Courtesy: Team Beachbody

This is the real breakfast of champions. Loaded with 33 grams of
muscle-building protein, this recipe will fill you up and fuel your day. Goat cheese, tomato and parsley are a perfect combination in this egg white scramble, but you can get creative and make this recipe your own. Substitute the same amount of feta cheese for the goat cheese if you prefer. Other fresh herbs like basil, cilantro, or chives can be used instead of parsley. Instead of tomatoes, try chopped zucchini, asparagus, or broccoli.

Total Time: 16 min.

Prep Time: 10 min.

Cooking Time: 6 min.

Yield: 1 serving


8 large egg whites (1 cup)

1 dash sea salt

1 dash ground black pepper

1 tsp. olive oil

1 medium tomato, chopped

1 Tbsp. finely chopped Italian parsley (or 1 tsp. dried parsley)

2 Tbsp. crumbled soft goat cheese (½ oz.)


1. Combine egg whites, salt, and pepper in a medium bowl; whisk to blend. Set aside.

2. Heat oil in medium nonstick skillet over medium-low heat.

3. Add egg mixture; cook slowly, stirring frequently, for 3 to 4 minutes, or until eggs are almost set.

4. Add tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.

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Have a great week!!

Much love,


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**Joy Filled Life** **7 Simple Champagne Cocktails for the New Year**

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Dear Friends,

YES! I’ve already decided 2016 is going to be ridiculously AMAZING! One of my favorite fitness mentors, Autumn Calabrese posted this today and I’m all for it! Happy New Year and warm wishes dear family and friends for the coming year.

This morning I was wrapping gifts for our belated Christmas celebration. My daughters were with their in-laws this year, so it meant an extra long Christmas season for us. As I was getting the house ready, I watched a program that featured Diana Nyad. I was fortunate to hear her speak in person a few years ago at a Beach Body conference and I was inspired again today with her incredible story and her message.

For ten years (1969-1979), Diana Nyad was known as the greatest long-distance swimmer in the world. In 1979, she stroked the then-longest swim in history, making the 102.5-mile journey from the island of Bimini (Bahamas) to Florida. She also broke numerous world records, including what had been a 50-year mark for circling Manhattan Island, setting the new time of 7 hrs 57 min. She is a member of the National Women’s Hall of Fame and the International Swimming Hall of Fame.

At age 60, having not swum a stroke in decades, she began planning for her white whale of distance swims: the 110-mile ocean crossing between Cuba and Florida. She’d tried it once, in her 20s, and severe jellyfish attacks had defeated her then. Boxed jellyfish kill more people every year than sharks! She made another attempt in 2011 and finally succeeded in 2013 in her 5th attempt. It took her 53 hours! If you want to hear her amazing story, check out Diana Nyad: Never, every give up l TED Talk l TED.com.

I especially loved how Diana considers herself to NOW be in the prime of her life! I also love her inspiration to:

1. Never, ever give up!

2. Find a way!!

3. Live a beautiful life filled with JOY!!

As I look back on my year, there were successes, some setbacks, unexpected growth and frustrating failures. It was my BEST year ever! And I can’t wait for tomorrow and what is to come. I can’t wait to continue to build my business and serve others. I hope I can help you feel better and get stronger. I hope I can help you find a way to live your life healthier and happier! I look forward to our friendships and I can’t thank you enough for helping me live my dream and passion!

**For 2016 Couture Conditioning will continue to offer Custom Fit Boot Camp Monday thru Friday.

**Every Monday I will post a free Challenge for the week.

**Every Month I will share a “race” opportunity and free training calendar for runners and walkers, all levels.

**Every Month, or a few times a month, I will offer on-line fitness and weight loss groups with workouts, meal plans and recipes.

**Several times a month, I’ll share my fitness tips, my video’s and recipes on my blog!


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Much love,



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**Dark Fog** **#OptOutside Community Hike** **Apple Cranberry Walnut Salad**

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Dear Friends,

This morning I enjoyed my last long run before my next big race. I didn’t enjoy it when I started though. That’s often the case at the beginning of a run or with any task or new challenge we decide to take on. We ran on a trail called the Don Edward’s Wildlife Refuge along the San Francisco Bay. It was dark when I left the house, and the closer I got to my destination, the foggier it became. I felt lost despite the clear directions the head coach gave us, and I hate the feeling of being lost and uncertain! It scares me a little. We started our run just after the sun came up, and as the fog lifted it was endless beautiful scenery and a clear path. If I would have gone with my initial feelings when I pulled into the parking lot, I would have turned around and come back home to run where I know exactly what is coming ahead. Once I got into my grove, I thought of how I had similar feelings the day before. I attended a workshop for fitness professionals on how we can better serve and help our clients through social media and on-line. Business technology isn’t within my comfort zone, but it’s a challenge I’m determined to take on. Just like today, yesterday morning began with a thick layer of fog (in my head). But, by the end of the day, much of the fog had lifted and I was grateful for what I learned. I read once that opportunity is often delivered in a fog of uncertainty. It’s amazing what you can see and do when you have the faith to forge ahead and the fog lifts! 🙂

It’s Thanksgiving and I want to thank you for your friendship and support. I am living my purpose thanks to you! This month, our race is the Turkey Trot. If you’d like to join me for my upcoming Holiday 21-Day group contact me as soon as possible!

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Custom Fit Boot Camp will be on Holiday Schedule this week:

MTW @ 7:00AM & 9:00AM

Friday November 27th at 9:00AM we are going to have an #OptOutside Community Hike!! Let’s get outside the day after Thanksgiving! Going along with REI’s decision to close all their shops on Black Friday, we’ll be taking ourselves to the outdoors in the spirit of John Muir and hit our scenic trails at two popular locations! If you are in the South Bay, I will lead a Los Gatos hike starting from the bridge up towards Lexington. We will finish up at the meadow for an optional workout by the pull-up bars. Coffee included after the work-out! Bring the family!

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If you are in the Peninsula, join my friend and fellow trainer Steph Haddad of Haddad Training at the Stanford Dish. 836 Junipero Serra Blvd, Stanford, CA 94305. Steph’s invitation is for kids too on this light-to-intermediate paved hike!

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What’s for Dinner:

Apple Cranberry Walnut Salad

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Recipe courtesy of Creme de la Crumb

Crisp apples, dried cranberries, feta cheese, and hearty walnuts come together in a fresh Autumn salad. An easy side dish for your Thanksgiving meal!

10 mins

10 mins

Crisp apples, dried cranberries, feta cheese, and hearty walnuts come together in a fresh Autumn salad.

Author: Tiffany

Recipe type: Side Dish

Cuisine: American

Serves: 4-6


6 cups salad (I used a combination of arugula and baby spinach, any spring green mix will do)

1 red apple

1 green apple

1 cup walnuts, roughly chopped (such as Diamond of California)

⅓ cup crumbled feta cheese

⅓ cup dried cranberries

dressing (see note)

1 cup apple juice

4 tablespoons apple cider vinegar (or white vinegar in a pinch)

2 tablespoons honey

scant ½ teaspoon salt

¼ teaspoon black pepper

¼ cup oil

Have a great week and hope to see you soon!

Much Love,

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**Jingle Bell Run/Walk** **Spiced Artisan Nuts** **Chicken Tortilla Soup**

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Dear Friends,

Well, I just couldn’t wait for my new web site to be completed. I wanted to check-in and say hello and tell you about some wonderful opportunities in our community. I love the quote in the picture above “…Let what you love be what you do. I honestly wake up every morning feeling in love with my job and what I get to do everyday. There are definitely challenges, frustrations and set backs.” I always dreamed of owning my own business and I’m a work in progress. I love the process and the personal growth. I am deeply grateful for my good health and passion for fitness and nutrition. What I love the most are the people in my life that support, encourage and inspire me – my family, my friends and my clients. My dream is also to create a business that is genuine and relational. I consider my clients my friends and I care very deeply for them. It only seems like I’m trying to kill them for an hour of their day. 🙂

As I shared earlier, every month Couture Conditioning will participate and offer free training for a race or event. Last month we ran The Chardonnay Run. This month we will be training for the Turkey Trot. In December there is a very special event that I wanted to highlight now so that you can put it on your calendars. The Jingle Bell Run/Walk in Pacific Grove. The event is on Saturday, December 12 at Lovers Point Park in Pacific Grove. The 5K is the largest holiday race series aimed to fight arthritis. It will be a fun and festive way to kick off your holidays by helping others! The race also has a special significance for me. One of my first clients and wonderful boot camp friends Margo is fund-raising for VAL’S PRANCER’s AND VIXEN’s TEAM. Val is Margo’s precious daughter Valerie. She is also one of my boot camp clients. 🙂 My favorite mornings are when Margo brings her daughters to class. Valerie is one of my very favorite little girls. I love her! The Arthritis Foundation ran a “spotlight” on Valerie on their home page. I wanted to share it with you here:
Team Spotlight – VAL’s PRANCER’s AND VIXEN’s TEAM



This is the Moore family’s first time participating in JBRW. As of October, they earned over $2300 for their team to meet their $5000 goal!

Valerie loves to dance, bike ride and recently joined a swim team with her big sister, Eloise. She’s got a mean butterfly! But it wasn’t always this way. Five year old Valerie was diagnosed with Psoriatic Juvenile Idiopathic Arthritis with Uveitis and Granulomatous shortly after her second birthday. When Valerie was two years old, she began crawling around the house. Before long, two of Valerie’s fingers and knees were swollen and she cried when her parents held her hand. Valerie’s pediatrician ordered lab work and they were on their way to finding out what was going on with this brave little girl. Valerie photo

Today, Valerie’s symptoms are managed with medication and infusions. In addition to monthly rheumatology visits, Valerie visits every 6 weeks with her ophthalmologist to keep a close watch on her eyes. Uveitis is an autoimmune disease leading to permanent loss of vision if left untreated.

Like so many other kids with JIA, Valerie seems perfectly healthy from the outside but her daily, weekly and monthly routine of heavy meds, doctors’ appointments and a suppressed immune system are constant reminders of her disease. Her parents, Margo and Dave, are extremely grateful for the outstanding medical care their daughter receives at Lucile Packard Children’s Hospital Stanford and at UCSF.

The Moore Family appreciates the support from the Arthritis Foundation and are happy to offer our support to help raise awareness towards finding a cure. They are looking forward to their first Jingle Bell Run in December!

Join us on December 12th! To register go to Margo (Valerie) Moore’s Personal Page for 2015 Jingle Bell Run/Walk – Pacific Grove:


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On Friday night I attended a lovely cocktail party for a new local business. After a long week it was so good to gather with long time friends. My friend Roxanne is a gourmet cook and has an incredibly delicious recipe for spiced nuts. I always love to support local business and I’m excited for her and for us. Her Spiced Artisan Nuts are amazing! They make a perfect gift and she offers them in a variety of sizes and containers. If you are interested email Roxanne at www.spicedbyroxanne@gmail.com.

What’s for Dinner:

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Chicken Tortilla Soup

Certified personal trainer and certified clinical nutritionist and cooking school instructor, Cappie Geis makes it her mission to teach others how to make healthy food taste great. This recipe, from her first cookbook, Healthy Food Gets Fabulous(Cappie Geis 2014), is a comforting dish that’s perfect for a cold winter night. Consider making a batch on Sunday so it’s ready and waiting for a quick reheat on a frenzied weeknight. Makes eight servings.

To find more delicious recipes featuring Cappie’s “swapout” secrets, check out her book at www.cappiefat2fab.com/.

3 T olive oil, divided use

1 large onion, diced

2 jalapeño peppers, diced small

2 cloves of garlic, minced salt, pepper and chili powder to taste

1 full chicken breast and 2 chicken thighs with bone in (about 2 pounds total)

4 C hot water

2 C hot chicken broth/stock

2 C diced ripe tomatoes or 1 (15-ounce) can diced tomatoes

1 (15 oz) can tomato sauce

3 T olive oil, divided use

2 C chopped fresh cilantro, plus more for garnish

2 C shredded cheddar or Cotija cheese for garnish

2 ripe avocados, sliced

1 dozen corn tortillas

Recipe Key:

T = tablespoon

t = teaspoon

C = cup

oz = ounce

In Dutch oven, sauté onion and jalapeños in olive oil. Add salt and pepper to taste. Add garlic and heat through.

Remove skin and all fat from chicken. Score thickest part of breast a few times. Season and add chili powder to all pieces, then brown chicken on all sides. Add water and broth and bring to boil (chicken should be covered in liquid; if not, add a little more water). Simmer 45–60 minutes until chicken falls off bones. Remove chicken from broth to a plate.
Add tomatoes, tomato sauce and 1 cup cilantro to broth, and cook for another 15–20 minutes. After chicken is cool, shred meat into bite-size pieces and add back to broth. Heat oven to 400°F. Cut tortillas in half and cut halves into 1/8-inch slivers. Put in bowl with 2 tablespoons olive oil and 1 teaspoon salt. Add chili powder to taste, and mix well. Put seasoned tortilla strips onto cookie sheet and bake 10–15 minutes. Stir and bake 5 minutes longer (should be crisp but not burned).

To serve: Spoon soup into bowls and top with tortilla strips, cheese, cilantro and avocado.
Vegetarian option: Omit chicken, and use one can of black beans (or 2 cups of fresh cooked beans) instead. Swap out vegetable broth for chicken broth.
Shortcut: Use 2 cups of leftover cooked and diced chicken, and omit step of preparing chicken for the soup.

Source: Reprinted with permission from Healthy Food Gets Fabulous by Cappie Geis.

Thank you and I hope to see you soon!

Much Love,


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The Chardonnay Run

Dear Friends,

Let’s do this!


Event Name: The Chardonnay Run


Event Highlights: The Chardonnay Run™ is a national 5K wine racing series! We focus on serving up fun – not to mention wine and cheese – to participants looking to grab their friends, put on their running shoes & enjoy a glass of wine.

Wine at the Finish Line

Website: http://www.thechardonnayrun.com/event-info/

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*Love Your Body* *Skinny Pasta Carbonnara*

*Love Your Body* *Skinny Pasta Carbonara*

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Dear Friends!

What an exciting and super busy time of year! Summer is just around the corner; which means many of us are overwhelmed with end of the school year, graduations, proms and weddings! I can’t believe my daughter’s wedding is just six weeks away! It’s been a fabulous group effort, including my wonderful clients and classes who have been so supportive, entertaining and enthusiastic during all our full-body, gotta look good in my dress workouts!

While most plans are right on schedule, what I didn’t plan for was an injury! While teaching a running class for Stanford University’s School of Medicine I felt a sharp pain in my foot. Rather than listen to the voice inside my head that said stop, I kept on running. Until I literally couldn’t run another step, I could barely walk. I managed to tear the muscles between the bones in my foot. Although I won’t be running or training like I want to for the next 6-8 weeks, it’s not a stress fracture. I WILL dance at my daughter’s wedding! I WILL be teaching all fitness classes and giving my Stanford runners some great track workouts!

Some of the things I did right:

1. I immediately called my running coach and doctor!

Thank you Dr. John Martin for seeing me right away, correctly diagnosing the injury, and helping me manage the pain. Thank you also, for insisting I see a specialist as soon as possible to rule out anything more serious! Thank you Dr. Terence Delaney, my new favorite Orthopedic Surgeon who ordered an MRI and made my day with the good news!

Dr. John Anthony Martin (408) 691-9453

Dr. Terence Delaney, MD (408) 402-5742

I cannot recommend these two excellent doctors highly enough!

2. I dialed in my nutrition! Good nutrition is an essential part of healing. This includes drinking Shakeology every day, especially when it’s hard to always eat clean during this super social time of year. I also added Vitamin D3 and Calcium to my supplements to ensure that my bones stay as strong as they are now.

3. I bought a new pair of shoes! Don’t exercise in worn out shoes. I should have known better!!

What’s new:

Love Your Body Boot Camp starts NOW! May and June we will be focusing on TOTAL body transformation, calorie crushing workouts created by myself and super trainer Kelly Campbell! If you are interested in slimming down, losing inches, nutritional guidance, gaining energy and confidence, this is the program for you! Your first class is FREE. Family members are FREE, and this summer I am offering BRING A FRIEND FOR FREE! Don’t feel like you have to be in shape before you join us! You will feel comfortable and empowered, I promise! Sign up at LGBootCamp.com or drop in anytime!

Boot Camp Schedule:

Monday, Wednesday, Friday: 6:00AM, 7:00AM & 9:00AM

Tuesday, Thursday: 7:00AM (NEW) & 9:00AM

Week of June 22-26: One GREAT class at 8:30AM taught by Kelly!! I will be on vacation.

What’s for Dinner:

I promised my son, who is home from college, I would make some of his favorite dishes. This isn’t the version I’ll make for him. You don’t want to know. wink emoticon This is a lighter and satisfying version for the rest of us!!

Skinny Pasta Carbonara
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Prep time: 5 minutes

Cook time: 25-30 minutes

Yield: 4 servings

Serving size: 2 cups


8 oz whole wheat angel hair pasta

6 slices turkey bacon, chopped to ½ inch-1 inch pieces (I will use regular bacon or pancetta)

1 Tbsp extra virgin olive oil

2 tsp minced garlic

2 cup frozen peas, thawed (I will use fresh broccoli)

2 eggs, at room temperature

1¼ + 3 Tbsp cup skim milk

⅛ tsp nutmeg

½ tsp garlic powder

¼ tsp salt

¼ tsp black pepper

¾ cup grated Parmesan Cheese


Bring a stock pot of water to a boil. Add angel hair pasta and cook according to directions. 2 minutes before pasta is done, add in peas. Drain and set aside, let cool.
Meanwhile, in a large nonstick skillet on medium heat, add turkey bacon and cook until crisp. Transfer to a paper towel and bot excess fat off, set aside.
In a large bowl, add eggs, ½ cup Parmesan, olive oil and garlic, whisk until combined.
In a medium sized pot over medium heat, add milk, nutmeg, garlic powder, salt and pepper. Bring the mixture to a boil while stirring. Once the milk begins to foam around the edges, about 3 minutes, remove from heat, let cool for 2 minutes.
Add the milk mixture in ½ cup increments to the egg mixture while whisking continuously.
Now add the whisked egg and milk mixture back into the medium pot on the stove top and heat to medium while continuing to whisk for 2 minutes.
Remove from heat, whisk in 3 Tbsp of cold skim milk and allow sauce to stand for 2 minutes or until thickened.
Toss sauce with pasta and peas.
Crumble turkey bacon into small pieces and add to pasta. Top pasta with remaining ¼ cup of Parmesan cheese.

Nutrition Information:

Per Serving: (2 cups)

Calories: 395

Calories from fat: 60

Fat: 14g

Saturated Fat: 4g

Cholesterol: 126mg

Sodium: 696mg

Carbohydrates: 46g

Fiber: 6g

Sugar: 6g

Protein: 21g

Calcium: 33%

Iron: 16%

WWP+: 10

Much Love,


Lori Beveridge

Owner, Couture Conditioning

Custom Fit Personal Training ™



The good Lord gave you a body that can stand most anything. It’s your mind you have to convince. -Vincent Lombardi

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