**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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