The Kayne Workout Plan

Author: Allie Y.

Running can be boring; 15 minutes on the treadmill sometimes feels like hours! My trick? Making sure I have the perfect playlist that will keep me motivated throughout my exercise. Here are a few of my favorite songs to play during a long cardio workout:

"Walking on Sunshine" by Katrina and the Waves
This one is an oldie, but goodie. I always play it at the end of my workout because when I want to quit I need an upbeat and happy tune to keep me going.

"The New Workout Plan" by Kanye West
It’s like having Kanye as your personal trainer encouraging you to "…get those sit-ups right and work that tummy tighter."

"Diva" by Beyonce
There is nothing like a positive and strong affirmation to motivate you through a tough exercise. I am a Diva!

If you are making a playlist and you’re not sure where to start check out iTunes . You can download compilation workout CD’s that fit your musical taste. Also, make sure you update your playlist, even your favorite songs can get old if you are listening to them every time you hit the gym.

Interval Training

Author: Allie Y.

Yesterday, Rob from North Loop Fitness introduced interval training into our workout. Interval training is when you vary your training intensity, alternating short, fast bursts of intense exercise with slow, easy activity. The Lola Red ladies hoped on the exercise bikes at the end of our workout and cycled for 30 seconds at a fast speed and 30 seconds at a very slow speed for about 5 minutes. My legs felt like Jell-O® when we were all done! According to About.com’s section on Sport Medicine , interval training helps prevent injuries, strengthens the cardiovascular system and burns more calories than slow endurance exercises. This type of exercise can be applied to your favorite cardio workouts, some common interval training workouts include:

• Stair climbing
  
• Sprint drills
  
• Jump rope (my fav!)
  
• Cycling
  

Keep in mind, interval training is tough and you will be sore afterward, make sure to stretch to ensure muscle recovery.

Traveling? Bring Your Own Healthy Snacks

Author: Allie H.

I am traveling this weekend and I don’t want to be tempted to eat Cinnabon at the airport. My two-hour flight usually turns into six hours of waiting with layovers. I always get hungry and healthy options are usually very limited overpriced at the airport.


To save money and stay healthy I came up with some healthy snacks to stash in the carry-on.


· Water: Buy it after the security checkpoint to take onboard. Dehydration can cause or exacerbate hunger, jet lag, and fatigue.
· Cereal: Kashi or Cheerios are both portable, low-calorie choices.
· Beef jerky: Especially if you're a low-carb fan!
· Fruit: Apples, pears, and grapes are durable, and almost any other fruit can be stored in a container.
· Rice cakes: Be selective, since calorie and fat content vary widely.
· Energy bars: Although they tend to be high in calories and fat, they are generally better than a slice of pizza or a candy bar at the airport.
· Sandwiches: Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey, cold cuts and cheese are all great options for sandwiches on the go.
· Soy chips: These are yet another portable, low-cal, high-fiber snack.


The next time you travel try bringing some of these yummy snacks! Make sure to check with the Transportation Security Administration for the latest in-flight rules on bringing food and water.

A Weightloss Haiku

Author: Allison D.

Have no time for lunch

I'm hungry and want to feast

This is no diet plan :(

Advice from the Biggest Loser's Resident Badass

Author: Becca B.

I am a big fan of the Biggest Loser. I find it very inspirational even though I used to watch it while lying on the couch and eating ice cream ( I'm sadly 100-percent serious about this fact). Part of why I enjoy the show so much is one of the trainers, Jillian Michaels, who's a real hard-ass. I even do her On Demand workouts which give me an awesome workout in only 20 minutes. I recently discovered an article that addresses the challenges and excuses I face when it comes to an overall fitness and nutrition plan. Here are some of the highlights:

Excuse: I have zero time to exercise!
Jillian says: I feel your pain- my life is crazy too, but good for you habits are the last thing that should go. If you don't take care of yourself, you'll have less energy to be that supportive person in your loved ones' lives.
Becca says: This is probably my biggest excuse because I work long hours and when I'm finally done at the office; the last thing I want to do is bust my butt at the gym. One great motivator I learned is to only allow myself to watch as many minutes of TV as I work out that day. That means watching my guilty pleasure shows like Kell on Earth and Project Runway on the treadmill.

Excuse: The cookies in my cabinet are calling me!
Jillian says: I don't keep junk in the house or let waiters bring bread to the table. I have no discipline so I protect myself from temptation.
Becca says: I have zero willpower and want to eat what I want, when I want it. It definitely helps to not have junk food in the house or only allow myself to buy one treat on every shopping trip. Lately it's been white cheddar popcorn, which isn't even that bad for you!

Excuse: I start off Monday with the best intentions, and then life takes over and I flake on my workouts.
Jillian says: Set a daily or weekly target and reward yourself every time you meet it. I get my eyebrows done or download songs from iTunes.
Becca says: This is another place I struggle, but I've found success by making it a mandatory part of my routine like kickboxing class every Monday at 5 p.m.- no exceptions. It only takes 30 days to make or break a habit.

Having a Ball!

Author: Allie Y.

Last Saturday the Lola ladies got the opportunity to learn the basics of ballroom dancing at Dancer’s Studio in St. Paul. It was like our own little version of Dancing with the Stars featuring Gordon Bratt, dance instructor extraordinaire, and three local ballroom pros as our partners. To mix it up a bit, Alexis brought Chris Reuvers from myTalk 107.1 to twirl and tango along with us. We learned four styles of dance: fox trot, tango, samba and swing. Being new to the ballroom dance world I decided to look up some fun facts about each of the ballroom styles we learned. Did you know that…

Fox trot: The original name of the fox trot was the "bunny hug" and the most popular fox trot song is "Rock Around the Clock" by Bill Haley and his Comets.

Tango: There are more than 10 different styles of the tango

Samba: Samba music features Brazilian musical instruments with names like the Tamborim, Chocalho, Reco-reco and Cabaca.

Swing: Swing dancers are often referred to as "Jitterbugs".


Despite the fact that I towered over everyone in my heels (I’m 5’11 without them), Chris is rhythmically challenged and none of us had any ballroom experience, we all made a pretty good first showing on the dance floor. My favorite style was swing because Gordon took the lead I felt like a real ballroom star!

"You are the picture, and I am the frame," said Nic, Allison’s extremely dapper partner. "Let me show you off."

I don’t think I was a very graceful picture, but I tried! The Lola Red ladies had an amazing time at Dancer’s Studio, we will definitely be back!

CONFIDENTIAL: The SECRET Fat Loss Formula

by Rob Duggan, North Loop Fitness

Notice that I didn’t say, "weight loss formula"? That’s exactly right. The reason, well, it’s really very simple… When an individual focuses his/her efforts on the sole purpose of weight loss, many negative things can happen. The trainee inevitably ends up losing a lot more muscle than fat and consequently halting the metabolism to a snail’s pace, preventing the body from burning its fat reserves. This is also really bad for your body, especially if your goal is to build a lean, tight and toned body. Not to mention you’ll be weaker than ex-Senator John Edwards’ chances of ever occupying public office again. Talk about the most ineffective strategy ever on trying to improve your body composition! But wait! I do have some good news for you…here it is, my friends - the big secret is, well, there really is no secret at all! Yeah, yeah, I know, you probably started to get all excited about the next gadget that promises instant gratification in this fitness industry full of gadgets and quick fixes. Seriously, I have something better; something that will actually work IF YOU PUT IN THE WORK.

Build MUSCLE. Yes, that is my big secret. Well, just one of them anyway. So etch this mantra into your mind, please and repeat after me: "muscle tissue is AWESOME." Say it under your breath. Ok, now louder. No, Seriously, do it. Perfect, thank you. Now, let me explain.You need to understand that muscle burns calories 24-7, 365…that’s powerful. This means that the more muscle you have, the more calories you’ll burn and the leaner you will become. Oh, and when I talk about building muscle, I’m not talking about becoming the steroidal hulk of a moman (man or woman..sometimes you can’t tell!) you see on fitness magazine covers – I’m talking about healthy, lean muscle that will make you feel great about how you look. (It goes without saying that being responsible with your food choices and getting some form of cardio (more on cardio next time!) is important too.)

Another great thing about building muscle in your fat loss efforts is that as you start to lean out, your body will have more shape and tone to it. After all, that is what most everyone wants, right!? This is a very basic version of all the physiology involved in this whole process, but do you really want me to ramble on about the science involved? Only Stephen Hawking would listen..and that’s only because I would disable his wheelchair. Don’t worry, building muscle works to help you lose fat. Here are some points to remember:

1) Train with FREE-weights and bodyweight exercises 3 times per week. Mix them together.

2) Do two high-intensity cardio days and two longer, lower intensity days of cardio per week.

3) Learn how to position your body and lift correctly. Form and technique!

4) Eat clean, natural food and increase your protein, fiber and fish oil intake.

5) Cut out all processed (dead) food. It causes inflammation in the body.

If this makes sense to you and you want to give it a legitimate shot, do this first: Take a tape measurement right around your belly button and love handles. Write down the measurement in your workout/nutrition journal. You have one, right? Next, weigh yourself and write that number down next to your tape measurement and date it. In 30 days from that date, take the exact same two measurements and compare. If you are extremely diligent in following a solid plan, you should see some results. The real nice results will start to happen in your second and third 30-day blocks. Do three in a row. Take the same measurements and make any necessary adjustments.

There are no gimmicks or short cuts friends - just plain ol’ hard ass work in the gym!

Make it happen,

Rob Duggan

The Competition is On

Author: Allie Y.

We may not have been competing for America’s Next Top Model and there was no threat that we’d be voted off the island, but there was a heated competition going on at Lola Red HQ today. Heated as in, we had our end-of-the-month fitness challenge, and man did we work up a sweat! The lovely Lola ladies invited fitness guru Andrea Austin of TweakMyWorkout.com to create a challenge for us in order to judge our fitness levels.

Andrea calls this game "The Deck of Doom" and here’s how it breaks down:

1. Get a deck of cards
2. Assign an exercise to each suit (e.g. diamonds are sit-ups, hearts are push-ups)
3. Start a timer and go through the deck of cards, one at a time. The suit of the card you draw corresponds with the exercise and the number on the card tells you the numbers of reps. Face cards are 12, and aces are 1.
4. Stop the timer once you’ve gone through the whole deck.
5. Run through "The Deck of Doom" again in the future and try to beat your previous time.

The best thing about this game is the way you feel afterward; tired but satisfied that you made it through the entire deck. The game is quick, we all made it though in less than 20 minutes, and it doesn’t require a lot of space, we did it in the office!

I Hate Running

Author Becca B.

I have NEVER been a fan of running; it's hard and I hate it. Our trainer Rob completely made my night during our training session when he said that there are other ways of getting a cardio workout that don't have to do with running. Rob showed me the perfect alternative to hitting the pavement (or tread): jump rope!

Top 3 reasons jumping rope is awesome:

1. Efficient: 10 minutes of sold jumping rope is equivalent to 30 minutes of running
2. Cost: a jump rope is a heck-of-a-lot cheaper than treadmill
3. No equipment necessary: treadmills take up a lot of room and can be very noisy. You can jump rope practically anywhere and it's almost completely silent.

Bonus: I happen to be unusually good at jumping rope- odd skill to have, I know

I Heart the Boss

Author: Alexis

My new year, new me campaign got a jolt of inspiration from an unexpected source last week as I found out the my dad, "the boss," is in need of open heart surgery. His surgery is scheduled for this Friday, feb.5, and I am doing a bit more freaking-out than usual. Heart disease runs rampant in my dad’s family and this will actually be his third procedure in the past 10 years. ish. This is not fun but I admit that news of this sort has inspired me to keep moving with our campaign. In addition, I took some time to do a heart assessment on the Heart Association’s website. Let’s just say, I need to make some lifestyle changes and lose at least 40 pounds.

Learn more about your heart and get a general assesement here

While my dad’s ticker is getting better I plan on putting 8 miles on my new sneaks and eating at least 4 servings of veggies per day.

Pizza Party.

Author: Allie H.

I have been focusing on my diet and trying to keep it healthy. Giving up soda has been a huge struggle, but I have managed to substitute for water and tea 90% of the time. One thing I just can’t fathom giving up is pizza, so here is my healthy alternative:
Try it! It’s DELICIOUS, and healthy!

Spinach-Mushroom Pizza
Prep time: 20 minutes
Cook time: 15 minutes
Makes: 6 servings

Ingredients
1 12-ounce whole wheat pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained
1/4 cup small red onion, thinly sliced
1 cup shredded part-skim mozzarella
1/4 cup part-skim ricotta
6 medium mushrooms, sliced
2 tablespoons grated Parmesan
1 tablespoon extra virgin olive oil
2 teaspoons balsamic vinegar

Directions:
1. Preheat the oven to 450 degrees.
2. Spread the crust out on a heavy baking sheet. Cover the crust with the pizza sauce, followed by the spinach and onion. Then add the Parmesan, ricotta, mozzarella and mushrooms on top. To finish, drizzle the olive oil over the entire pizza.
3. Bake for 10 minutes or until the crust is puffed, beginning to color at the edges and the cheese is melted.
4. Let the pizza cool on the sheet for 5 minutes. Sprinkle with the balsamic vinegar, slice into wedges, and serve.

Nutrition facts per serving: 252 calories, 15g protein, 30g carbohydrate, 10g fat (3.5g saturated), 5g fiber

Good-bye My Love

Author: Allie Y.

It is a sad, sad day at Lola Red World Headquarters this morning as we bid a tearful farewell to our faithful coffee machine. The waterline in our office has been redirected to the remolded restaurant next door and without it our coffee machine sits dormant on the counter, a cruel reminder of more joyful and energetic days. The tragic loss of my beloved machine has got me thinking about my diet and what role different drinks, like coffee, play in it. To my dismay I have found some alarming facts about drinks and diets, namely that they do not mix. Here are a few of my favorites that according to the diet Eat This, Not That I should think about replacing:

• Minute Maid Lemonade- 250 calories, 67g sugar
  Alternative: Crystal Light Pink Lemonade- 10 calories, 0g sugar
  
• Starbucks Bottled Frappuccino- 290 calories, 46g sugar
  Alternative: Skinny Cinnamon Dolce Latte- 130 calories, 17g sugar
  
• Cold Stone Creamery PB&C Shake -2,010 calories, 153g sugar
  Alternative: Vanilla Ice Cream Scoop- 260 calories, 26g sugar

These frightening figures make a cold glass of water sound pretty good right now. I also found that although I will have to brave the bitter cold for a cup of coffee, it might be worth it. Coffee only has about 2 calories and 0g of sugar per 8oz. cup. On that note, I am off to Corner Coffee where a hot cup o’ Joe awaits.

Miss Independent

Author: Allie Y

I’m what you call the self-sufficient type; you know the inspiration behind Ne-Yo’s song, "Miss Independent." However, this little Miss On-her-own has been reminded lately that sometimes teamwork is the way to go. I ventured out of my usual winter hibernation on Monday night and hit the gym solo, big mistake. It was somewhere between tripping on my jump-rope and losing count of my squats that I realized I needed a workout buddy. It’s not about competition (but let’s be real, I outshine everyone, kidding), it’s about having Becca, Allison, Allie H., or Alexis there to push me farther. Working out becomes less work and more fun when we’re all together. A few qualities to look for in a workout buddy:

1. Choose someone with similar goals.
2. Choose a workout routine that you’ll both enjoy and be able to stick to.
3. Choose someone with a similar schedule so you can make it to the gym together.

Another tip is that sometimes the best workout partners come with 4-legs, a tail, and a squeaky toy. Take your pooch out for a jog, or run around at the dog park. However, if your fury friend is anything like my dog Duchess, she’ll want to run through every puddle along the way; so have a bath ready when you get home.

Five is Stronger Than One.

Author: Allie H.

In the dictionary, teamwork is described as a "cooperative or coordinated effort on the part of a group of persons acting together as a team or in the interests of a common cause." Teamwork is essential to reach a common goal because two, or five in our case, is always stronger than one. We push each other to work out and give words of encouragement in the gym to keep each other energized.

Here is what Lola Red is doing as a team for our weekly workout. (You can see these exercises in action in our latest YouTube video.)

Warm-up:

1) Stretch: Hip flexors, glutes, and hamstrings

2) Jump rope: 3x1 minute

Workout:

1) Jumping jacks for 1 min.

2) Bodyweight squat, do 30-50 reps

3) Knee pushups, do 10-20 reps

4) Slow climbers, do 30 reps

5) Ab planks for 1 min

Rest 1 minute and repeat 4 more times for a total of 5 complete circuits. Finish with 10-15 minutes of jogging or walking on a slight incline on the treadmill.

I will end with an inspirational quote to challenge and inspire you and your coworkers to hit the gym.

"Coming together is a beginning. Keeping together is a process. Working together is success." - Henry Ford.

Feeling like a Champ

Author: Alexis

On April 11, 2010 I have a date. It is going to take me 10 weeks to get ready for this one. I wish my date was with some dashing young man but instead it is with the pavement in Denver. I am taking on a mile-high half-marathon and the training began Monday at 8 a.m.

Crap. I hate running but it is one of the few things that keeps me from overeating and indulging in all of my other favorite pastimes. This is the third time I have attempted a half-marathon. I was a bit too aggressive with my training in the past and have learned that you can’t prep for 13 miles by giving yourself two weeks and eight miles a day. I might still be injured from that attempt.

Here is my sched. I am almost done with week 1 and I feel like a champ.

FYI. I learned that you should not eat Chinese food before running. Not fun

Case of the DOMS

Here's a new acronym to add to the LOL, OMG, and NBD obsessed among us--DOMS. Delayed Onset Muscle Soreness. I would love to say that I am suffering from an acute case of the DOMS today, but truthfully, it is IOMS (Immediate Onset Muscle Soreness). I can't find anything to support that IOMS is a real syndrome, but I would happily turn my body over to science to prove its existence.

I can barely lift my coffee and the high heels I tried on this morning nearly killed me--made the change to Sam Edelman flats--but I know that the aches and pains now will give way to lovely toned muscles sooner or later.

I am new at this whole DOMS thing, but I am going to seek relief by:

1. Taking ibuprofen. It reduces inflammation and pain.
2. Hot shower. Slept in this morning so it was a quickie, but I am taking a long, hot soak when I get home.
3. Stretching. I think of myself as an aggressive stretcher, but I am going to take it easy like Sunday morning.

If anyone has DOMS-relief tips, please comment!

Workin' On My Fitness

Author: Becca B.

According to HealthStyleFitness, 96% of weight loss attempts fail. A June 2002 Consumer Reports Magazine article titled "The Truth About Dieting" reported that the people who were most successful in their weight loss attempts had one-on-one counseling from a professional such as a nutritionist or personal trainer.

The ladies of Lola Red are very lucky to have both Andrea Austin and the workout captains, Rob and Tom, from North Loop Fitness to aid us in our weight loss journey and hold us accountable. I've never been a big fan of working out, but North Loop Fitness has everything I've been looking for in a gym:

• Location: it's so close I don't have time to talk myself out of going to the gym once I leave the office
• Size: not big enough to feel overwhelmed and not small enough to feel like everyone is watching
• Hours: it's open 24 hours a day so even if I'm working late I still have time for a quick sweat session
• Cute guys! Nothing says motivation like a sexy man on the treadmill next to you...or teaching you ;)

Rob has kindly volunteered to be our personal trainer and walk us through different circuit exercises each week. At first I was a little nervous about having a guy as our trainer and I never thought I would be comfortable with it, but boy (pun intended) was I wrong! Rob made me feel completely at ease and was patient with the group when we couldn't do a real push-up. Are you thinking a personal trainer is just what you need to find success? Click here for info about how a trainer can benefit your wellness program and the right questions to ask when looking for a trainer. Watch for Allison's post later today with more about our workout with Rob.

North Loop Fitness, Meet Lola Red.

Author: Allie Y

I’m really excited because the Lola Red ladies have joined a gym! You can expect us to be fixtures at North Loop Fitness starting this week. I think the only reason they let us join is because they couldn’t pass up the chance to see the five of us slightly clumsy, less than athletic, sweat-fearing girls hit the gym and pump some iron. Owner and trainer, Rob Duggan, and his brother Tom Dolphin (dolphin!) have agreed to help us conquer the weights and dominate the treadmill. For motivation Tom sent me this:


I’m not really going for the Chris Farley look, so let the workouts begin! On that inspirational note I hit up my nearest Sports Authority® for some new workout gear. My goal is to jog around Lake Calhoun just wearing a sports bra and shorts in three months. Eat your heart out Minneapolis!

Diet Coke is NOT a diet.

Author: Allie H.

Lola Red had a meeting with Andrea Austin, award winning master personal trainer, creator of tweak idea and co-founder of TWEAKMYWORKOUT. I went to the meeting with a super-size Diet Coke in hand. She laughed at me, but said I had the right mind set by drinking DIET Coke. Andrea was so helpful and made it clear that I have to kick a lot of my poor eating and drinking habits to lose some pounds. I need to eat more early and less at night, eat lots of protein, fruit, veggies, no carbs after 5 p.m. and NO DIET COKE! I am realizing that I have to motivate myself to stick to a healthy diet and I'm feeling confident that I can make it happen.

She gave us four areas of emphasis to work on.

1. Strength Training
2. Cardio
3. Nutrition
4. Flexibility

We are going to add some in-office workouts to our daily routine. I have offered up my home dumbbells and Swiss ball to help us out. Our goal is to do a total of 3 exercises throughout the day in the office. I am going to hit the gym this weekend to prepare for our next weigh-in on Monday. Wish me luck!

Motivation--Threats and Consequences

I am not really into "motivation". Inspirational words do little to spur me on to great heights and lofty acheivements. Threats and consequences, however, really get me going.

Last night I made dinner with an unemployed recent graduate who found himself famished after a long day's job search (if anyone wants to hire an econ-finance-global studies major, please contact me). He chose the menu of onion-y potatoes, corn bread, and bacon--"two starches and a fat," I called it. It was delicious, but immediately caused horrible mental imagery:

+ ME =


I tempered this notion by adding a salad and bringing Rice Cakes and an orange to work.

I have also hung the "can't button my pants" photo above my desk to serve as my threats-and consequences style motivational mantra: if you eat a lot of food, you will get fat.

Yumm Rice Cakes.

Lacking Motivation...

Author: Becca

This week's theme is motivation and, obviously, I have very little of it seeing as how I'm posting this blog at 6:30 p.m. (it was due at 4 p.m.). I promise to do better next week. I would like to contribute a hump day quote: "Nothing in this life worth having comes easy." --Dr. Kelso, Scrubs.

It's simple, but oh so true. Losing weight, work, relationships--they all require work which can be absolutely horrid sometimes; but when it's all said and done, knowing you've completed something hard that you didn't really want to do makes it that much better.

For next week, I'm going to try to follow my own advice and get to working out, even though I hate it!

Before and After

Author: Allie Y.

Last week we took our “before” pictures, and yes it was a terrifying as it sounds. Facing the world in a t-shirt and leggings is no small feat. I posted the pictures here (on the bottom of the page) for the entire world to see. Motivation is a powerful tool and now that the photos are up, the entire office is extremely enthusiastic about the challenge ahead. Please be kind with your comments, we’re only on week one!

Another motivator for me is the fact that I will have to sport a bikini on my mini-vacation to Wisconsin Dells (the water park capital of America) this weekend. Not only have I failed to go tanning, but I’ve been living off Easy Mac® for the past two weeks and let me tell you, the swimsuit in the back of my closet is not looking too friendly. However, I’m going to be positive because I bet I’m not the only one nervous about sporting my post-holiday bod. Good thing Andrea Austin from www.TweakMyWorkout.com is coming in for a consultation on Friday, let the workouts begin!

New Shoes

Author: Alexis

It’s a New Year, I’m a New Me, and I deserve new shoes. Long ago I learned that Saucony® is my running shoe of choice. I over pronate (fancy name for “have flat feet”) and Saucony® keeps my feet stable— if only it could help with the rest of my life. Since I know that Saucony® fits me like a glove, I just went to www.zappos.com, ordered the cutest of the bunch, and saved a solid $20.

Tip: If running (or walking) more is part of your New Year’s resolution list, hit up a running or athletic store, find your favorite brand and size, and see how much you can save online.

Week One Goals:
Take the stairs –this week I am jet setting to Denver, Montclair, NJ, New York City, and San Diego. Not sure how I am going to fit in workouts and I really do not want to haul my workout gear around with me. I will take every set of stairs available including the 10-story climb to our Denver offices.

Posture – I like to slouch as it relaxes my Buddha belly. I will skip slouching and engage my tummy.

The Starting Line up…

Author: Allie Yeakey

I am ecstatic to announce the kick off of the New Year, New You Lola Red Challenge. The basic concept is that the five of us are going to commit the next three months to getting lean and beginning a healthier lifestyle. Local experts and businesses will guide us through this journey and whip our butts into shape. We are officially saying goodbye to the Diet Cokes, we’re breaking-up with our pizza delivery boyfriend, and we will finally stop claiming that walking in stilettos all day constitutes working out. I will be uploading videos of our efforts weekly, and we will all be blogging frequently thought out the program. Who are the Lola Red girls you ask? Well with out further a due, allow me to introduce the team:




Alexis Walsko- She represents Lola Red in every sense of the word and has been working this gig for 10 years. She is considered a fashion/lifestyle expert in the Twin Cities and splits her time between here and Denver. Fun fact: she is a hula-hoop fanatic


Allison Dent- Al-Pal is Alexis’ right hand woman. She can usually be found sporting an outrageous fur coat and telling the funniest stories you’ve ever heard. Fun fact: she doesn’t like condiments


Allie Haver- This girl recently underwent a blonde to brunette transformation and she’s been rocking the new look. Allie H is the resident Lola Red DJ, she likes to rock out to Jay-Z while she works. Fun fact: she speaks Mandarin


Becca Bijoch- Even though her name doesn’t start with an “Al” she’s still a huge part of the team. When she’s not at the office you’ll find Becca shopping for deals all over town, her favorite place is Opitz Outlet. Fun Fact: her last name looks like “biotch” but it’s actually a Polish name pronounced “bee-yok”


Allie Yeakey – That’s me! I’m the youngest member of the crew coming in at 21 years old. I’m originally from the ‘burbs, but I’m a city girl at heart. Fun fact: I also work on the Red Bull Wiiings Team!




Together we are Lola Red Public Relations, a boutique firm that informs the media and consumers of products, services, ideas, and people that are making waves. We pride ourselves on being lively, sassy, intelligent, and loads of fun; so join us as we embark on what is sure to be an entertaining new year!