Essential Sports Nutrition


Oakley Women Sunglass review

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As you may know, I am a long-time Oakley Sunglass wearer. Karel introduced me to Oakley the minute we met..okay, maybe a few days later, and I was hooked. Having a chance to be an Oakley ambassador has been absolutely amazing as I have had so many opportunities to learn about the sunglasses and the importance of quality in the Oakley line of glasses and gear.

I had one pair of Tifosi sunglasses when I met Karel and of course they were pink. They were also cheap and who knows about the research behind Tifosi if they were safe for my eyes and skin from sun damage, if they could withstand my active lifestyle and if they could hold up during my Ironman training. Once I tried on my new pair of Oakley's (which were also Pink - Half Jackets), I was in love and never once went back to any other pair of sunglasses.

Many women choose sunglasses for a logo or a name or perhaps the style. Once thing that scares athletic/active women is breaking their sunglasses while exercising or training.

Let me tell you something...Karel has been involved in many crashes as a cyclist and not one pair of Oakley's have been affected in a crash. Karel, on the other hand, has had his experiences with some major road rash but the Oakley's were always A-ok.

One thing that may surprise you with Oakley sunglasses is that they won't slip off your face or move. They are comfortable and not tight around the ears. Depending on the style and your face, I have had great success with my glasses being able to fit under visors/hats as well as fitting comfortably around my ears with a biking helmet or aero helmet.

Testimonial...I have worn three different pairs of Oakley's in my last 4 Ironman races and training....
Half Jackets


KONA #2 (2011)

I wanted to share some of my favorites with you as I have received many emails over the past few months, mostly from active women (and men) who are seeking a new pair of sunglasses. Most people tell me they are ready to spend the money on Oakley's but in my mind, why not spend the money on something of great quality, made in the US and to fit your active lifestyle?
Here's a bit about the sunglases from the
Oakley Women website:
All lenses are made with High Definition Optics® (HDO®); for clarity and impact resistance that meets ANSI Z87.1 standards. The contours of 8.75 base lens curvature extend peripheral vision and improve side protection, and our Plutonite® lens material stops all UV cold. We enhance every lens with a permanent coating called Oakley Hydrophobic™, a marvel of science that repels dust while maintaining a smudge-resistant barrier against skin oils, finger prints, lotions and sunscreens and even repels water to prevent streaks and sheens from corrupting your vision.

If you manage to get hold of this coveted design, the first thing you’ll notice is the low weight. Our stress-resistant O Matter® frame material makes it possible. Slide the sunglass on and you’ll feel a Three-Point Fit that touches only the sides of your head and the bridge of your nose, and does so with Unobtainium® components that increase grip with perspiration. The geometry is optimized for women, so don’t be surprised if Commit fits and feels better than any sunglass you’ve ever worn.
•Optimized peripheral vision and side protection of 8.75 base lens curvature
•Comes standard with Oakley Hydrophobic™/Oleophobic anti-smudge lens coating on all lens options
•Comfort and performance of Three-Point Fit that holds lenses in precise optical alignment
•Optical precision, performance and impact resistance that meets ANSI Z87.1 standards
•UV protection of Plutonite® lens that filters out 100% of UVA/ UVB/ UVC & harmful blue light up to 400nm
•Glare reduction and tuned light transmission of Iridium® lens coating
•Interchangeable lenses to optimize performance in any environment
•Available with Oakley prescription lenses
•Durability and all-day comfort of lightweight, stress-resistant O Matter® frame material
•Patented hydrophilic Unobtainium® earsocks and nosepads ensure a snug, secure fit, and increase grip with perspiration
•True sports performance frame optimized for Women’s fit
•Metal icon accents
•Protective sports-specific Oakley Soft Vault included with capacity for extra lenses

(Wondering if you need polarized glasses? I learned the polarized glasses are mainly to reduce glare...not for enhanced clarity. So unless you are going to wear your glasses near wet areas/surfaces, this is not a necessary feature. However, it's all about personal preference as many people do like the polarized look through the lenses. Also, Oakley makes prescription glasses for all styles so this may be something you would like to consider. If you have questions regarding prescription glasses, let me know. My dad is an eye doc and has a pair of Oakley prescription glases and uses them for running and for day wear).

Now, I realize that is a lot of info so here are a few of my favs to help you find the best pair of glasses to fit your needs.


-For a sporty look to fit your active lifestyle. I don't find these comfortable to train in so I would recommend these for showing off your active lifestyle without having to do much activity in them. My face is small so perhaps these glasses may work for you if you want to run in them.


-If you want a stylish pair of glasses for running, I HIGHLY recommend the Drizzles! MY absolute FAVORITE pair of stylish glasses and YES, you can train in these for running! I also like the Overtime as both glasses will NOT slip off your face! I even did Yoga in both pairs of glasses and they never moved. Super comfortable for my small face.

MISS CONDUCT - Team USA edition

-I have not tried out MISS CONDUCT but my Oakley ambassador friends LOVE LOVE LOVE these glasses. They say they are perfect for all activities. I am just in love with the Team USA look...I can't wait to get a pair of these on my face!

Going back to the idea of breaking your sunglasses or messing them up when training....let me tell you something about Oakley.
This isn't a company that makes gear for the sedentary. Oakley knows how active you are, whether you are a triathlete, runner or cyclist or just enjoy yoga or playing outside with your kids. Field tested, laboratory tested and heavily researched, Oakley doesn't mess around when it comes to making sure the sunglasses that you are wearing support your active lifestyle.

Consider this..
Many cyclists wear Oakley. You see them on Tours on TV and in magazines, they love Oakley's. Imagine racing your bike for 5,6 or 7 hours, day after day. If you have a pair of sunglasses that is not of good quality, bring on the headaches, eye/brain fatigue and pressure in the head..all due to poor quality sunglasses.
From an Ironman perspective, I figure on race day I am wearing my Oakley's for about 10 hours straight. From around 8:05am until 5:00pm, I am wearing sunglasses on my face, in addition to a helmet and then a visor. That's a long time to wear sunglasses. Again, a lot can happen in 10 hours and in addition to safety for my eyes, if a pair of sunglasses is causing me pain or discomfort, how can I focus on my race?
Here are a few of my favorite sunglasses...

Half Jacket

Flak Jacket

-I have experience wearing the Half Jackets. To me, the difference is the lens. With my small face, I really like the shape of the lens as it doesn't hit my face, around my cheeks. Oakley has worked really hard thanks to feedback from consumers, on their ear and nose pieces and thankfully, no more hair catching or rough edges. I also like that I can change my lenses for any Oakley's. Karel is a fan of Jawbone and he is constantly changing the lenses, especially for evening riding (clear lenses) or morning racing/training. I feel the Flak jacket and Half Jacket give an athlete a very sporty look, screaming "competitive" but also confidence and the ability to succeed.


-Now these scream competitive and that is what I LOVE about them. Karel got me these about two years ago and he told me these were my racing glasses. Something about these glasses just yell "I'm ready for action!" I love that Oakley glasses have a flavor to them that not only fit your needs but also your style. Whereas some women may prefer the Drizzles for a running race, there are others who may want a flashy sunglass like the Radar's. Whatever your style, that's what works for you. The idea is that you are paying for quality and that it enhances your lifestyle.


-By far, this is my favorite pair! I have two pairs (brown and white) and would LOVE to get my hands on the Team USA special edition. For my small face, this pair fits me the best and often I have to touch my face when training, just to make sure they are still on. Oakley lenses do not fog up so the lenses are always clear. The glasses are super light which is great for when I am doing a long training workout. Also, the ear pieces are firm so they don't move on your face but do not cause any extra pressure. Really, these are my absolute favorite and no matter what time I am training, I wear my Commit sunglasses. They also have a little bit of style to them so for someone who is wanting a pair to wear in training and for daily lifestyle, I would say that you could certainly pull off the brown or white pair of Commit.

Please let me know if you have any questions regarding the sunglases that Oakley has to offer, where to buy or any other concerns that you may have.

Thanks for reading!

You Will Never Know Your Limits, Unless You Push Yourself to Them.

You Will Never Know Your Limits, Unless You Push Yourself to Them.


National Registered Dietitian Day!

Happy National Registered Dietitian Day!

I'm so thankful for taking the many steps in earning my credentials. I have a fantastic career, helping individuals change lifestyles and I have welcomed a new network of mentors, friends and passionate individuals into my life. This day means a lot to me as a new RD and I want to thank the many people out there for allowing me, helping me and inspiring me to pursue my goals.

Don't forget to thank YOUR favorite RD today!

For more info:​content.aspx?id=5189


Couscous...I've missed you!

First off, is it possible to have too many pics of Campy sleeping. This ranks high with the dozens of other pics that I have of Campy sleeping....he just makes my heart melt with happiness. Karel says that I have too many pics of campy sleeping...I say, not enough!

Secondly, how amazing is this quote?
"Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don't waste it with a false start or no start at all. You were not born to fail.”
-Og Mandino

Today was one of those rushed dinner days. Despite working at home, I had several wonderful phone calls with my Trimarni nutrition athletes (glad to see athletes dedicating energy to daily and sport nutrition, just like they do with their training/fitness), updating Training Peaks for my coaching athletes and catching up on emails from working at the hospital all day yesterday. When it was time for me to start preparing dinner, I decided to multi-task as I needed to do a little housework.

Perfect night for the oven and microwave!

Couscous in the microwave, kale, cauliflower and sweet and white potatoes in the oven.

30 minutes later....a clean(er) house and a yummy dinner meal. Enjoy my latest creation that is sure to keep your tummy happy, especially after a workout that leaves you too tired to "cook".

Couscous creation

Couscous - cook according to package/box and season to your liking and add chopped walnuts. For a sweeter couscous, add dried cranberries or chopped apples, peaches or apricots

Cauliflower - steam in microwave, then toss in olive oil on baking sheet. Season with chili pepper, pinch of sea salt and parsley flakes.

Kale - bagged chopped Kale, toss in olive oil on baking sheet and season with a pinch of sea salt and pepper

Potatoes - cube sweet and white potatoe. Toss in olive oil and season with chili powder and pepper.
*additional - top any item with feta cheese or chopped brick spicy or sharp cheddar cheese.


Delray twilight Festival - Pro crit recap

Many people think they want things, but they don't really have the strength, the discipline. They are weak. I believe that you get what you want if you want it badly enough. ~Sophia Loren

I have shared many exciting experiences with Karel in the past 6 years since we met on a group ride, after being "set up" by some friends.

One thing I have always said about our relationship is that we have similar lifestyles but different passions.

I have always loved Karel for his true love for cycling. I have never once asked him to be a triathlete, do a triathlon or even do a running race. Karel has crossed a few running finishing lines in remarkable times (1:29 for his only half marathon this November) but his fire burns for cycling..and I love that.

It was tough to miss the Gate River run as a local, BIG race here in Jacksonville but it was a no brainer to go join Karel in Delray beach after hearing that this race was part of the USA Crit series..and it was a twilight criterium.

Karel gave me a tough workout for Saturday morning after I told him that I wanted Sunday off to enjoy the morning without having to rush off for a workout.

After a 1:30 interval bike on the trainer which made my legs burn, followed by a tough 50 min interval run, I cleaned myself up, put on my 110% recovery gear, made my smoothie and we hit the road.

Campy was super excited...but like always, never knowing where he is going but always happy to be invited.

Our 4 1/2 hour drive down south to the Boca Raton area was a little eventful with a few heavy downpours and lots of wind. The radar was checked many times of the course of the afternoon for a speedy criterium race is no fun in the rain.

When checking into our hotel, we got settled and Karel took a little nap. I caught up with my athletes on Training Peaks and Campy made himself useful by napping with Karel.

I always look for pet-friendly hotels and Homestead Suites (or Extended stay) happens to be one of our favorites. Clean rooms, fairly inexpensive (+$25 pet fee), a mini kitchen (stove, sink, full fridge, toaster, microwave) and typically nice locations. We had a beautiful lake in our backyard and we were only 4 miles from downtown Delray beach.

Around 4:30pm we headed to the race venue so Karel could get his bib numbers and so he could check out the course. In a criterium, the course is usually short (less than 1K) and includes 4 corners. Most of them are in a downtown setting and this race did not disappoint. There were lots of cute shops and many local restaurants. I absolutely LOVE local eats but due to the timing of the race, we didn't get to eat anywhere local before the race.

Karel typically does not eat anything big before a crit. Imagine racing at your highest intensity and trying to digest a meal soon before the race. Not too much fun for the digestive system.

Karel had his pre race meal of vegetarian pasta and eggplant around 4 hours prior to the race and then a bowl of fruit w/ yogurt around 3 hours prior to the race. After that, coffee, water, sport drinks (EFS) and energy chews (power bar). Karel knows what works for him and at this level of racing, there isn't a lot of room for error. You practice a few times, then you know what works. There's always tweaking along the way as I make mental notes as to what works/doesn't work for Karel, without telling him what to do but rather helping him reflect after the race.

Karel warmed up for around 30-40 minutes in our hotel room on our Cyclops power fluid trainer while Campy and I got ourself ready for the race.

Around 7pm we headed to the race venue and after parking, Karel rode away to get himself into the zone.

After the women's Pro race, it was time for the Pro field to line up at the starting line. 90 riders made their way to the front, with a large number of riders getting seated near the front due to "qualifying" for higher seated numbers by partaking in the grid computrainer finals the night prior. Karel could not participate because he had to work...oh yes, the life of a Pro cyclist who isn't able to train and race full time. Sadly, Karel's full time job is not like most of the other riders that race the USA Crit series events. Karel works as the GM of the Trek Store of Jacksonville. The other riders go to work by riding their bikes and recoverying with massages, physical therapists, chefs and any other help to take their training to the next level.

But lucky for Karel, he has me and Campy...his two biggest fans! Oh, and along with the Gearlinkers, our friends and thousands of other people watching the live stream (See link below).

Around 8:15pm the race was off! CRASH!!

Nothing like having a crash in the first loop. With tight corners and 90 riders fighting for the same spot, criterium racing is a total adrenaline rush for spectators and the riders.

Luckily, Karel was not affected and he stayed in the race. You see, in cycling you are there for the ride. You can be having the best day but if someone is having a better day or if you don't focus for one minute, you loose your wheel and you are out.

The event was long so Campy and me walked a lot. All around the 1K course as the riders ticked away laps, 80, 79, 77, 76......

Around an hour into the race, Karel was looking good but the race was starting to get exciting. There was a 3 man break away, which was about to lap the field. Nearing the end of the race, the break away finally caught the field which would make for a very exciting finish. The three men in the break away would automatically get 1st, 2nd and 3rd but it was up to them to sprint for their designated spots...along with the 60ish other riders who were still in the race for the finish.

It isn't suprising to see riders get dropped from the field. With over 90 minutes of racing and a few laps to go, perhaps the 30 mph average speed was too much for some of the riders to handle.

Nearing an hour and 45 minutes, I was so proud of Karel and his teammate Rad for hanging in the race. Karel had mentioned to me before the race that he wasn't sure if he was ready for the pain. Karel can tolerate a lot but racing at this level is something that someone like Karel can not fully prepare for on a daily basis. For you can only push yourself so hard in training and can do so much to boost fitness in racing.
This is something that is common for most crit riders and this type of pain is something that many of us never reach during training or racing.

The only way I can describe the pain is if you can imagine running 80 x 1kilometer repeaters at all out effort, but without any rest. Maybe a second here or there but in cycling as soon Karel rounds a corner, he has to get out of the saddle and sprint at all out max (power of 1000 watts at times) just to prevent himself from getting dropped.
4 corners, 80 laps.

50 miles.

1 hour and 45 minutes of racing.

Karel and his teammate Rad finished the race and I was so incredibly proud of them. This race was incredibly tough for so many reasons, primarily because it was the first crit of the season on the USA crit series schedule and it came rather early in the season. There's still 1 1/2 more months until the notorious Athens Twilight Crit which is the fastest crit race in the US..yes, faster than this race and with 150 starters.

Campy and I found Karel as he was warming down and I could see the exhaustion covering his body. He could barely speak and all he could do was exhale.

I left him alone but people in the crowd kept coming up to Karel, wanting to congratulate him (along with the other finishers) for the race. I suppose the fans think these guys are pretty incredible...I think so as well. Lucky for me, I'm married to one incredible guy who impresses me on so many levels. Karel motivates me to create goals out of my reach and to overcome any obstacle in order to reach my goals. What an endorphin rush along with a major boost in motivation.

Finally, we ended up at the car and all Karel could do was lay on the backseat. Of course, Campy thought Karel had won the race so Campy was jumping all over Karel, kissing all his sweat off his face. Campy managed to get a smile out of Karel and eventually, we made our way back to the hotel around 11pm.

What an exciting weekend, filled with amazing efforts by Karel and the other riders.
Karel has one more race until the Tampa Twilight criterium in downtown Tampa on March 31st. Then 4 weeks until Athens. I'm not sure how he does it but nothing is slowing down the fight in Karel. Perhaps we can all learn something from Karel....
If you think you can or think you can't, you are right. Sometimes you just have to give it a go and see what happens. Remove the pressure you put on yourself and just be greatful for the opportunities you have in life to be your best, feel your best and perform at your best.

You must do the things you think you cannot do.
- Eleanor Roosevelt

The start...

An exhausted finisher...

Video of the race:
Delray Pro Crit Race

"The Hardest Step for a Runner Is the First One Out The Door"

I've learned that with a balanced workout routine, it's hard to regret a workout.
"The Hardest Step for a Runner Is the First One Out The Door"