Essential Sports Nutrition


Trimarni Thanksgiving eats - YUM!

We hope that you had a lovely Thanksgiving and filled your body with love, laughs and lots of yummy food. 
Karel, Campy and I celebrated Thnksgiving with my mom (in her new home just 10 minutes away from me - yay!) and my aunt, uncle and cousin. The Thanksgiving day was not the same without my dad but we made sure to share to not forget the impact he had made on all of our lives. 

For Karel and me, our Thanksgiving started with the TreesGreenville Turkey Day 8K which happened to be our very first event to participate in since moving to Greenville in May.
The event was in downtown Greenville so we woke up at 6am and after our pre-race snack we did a little foam rolling and dynamic warming up and then around 7:20am we ran to the start/finish which was around 1.3 miles away. My morning pre race snack was nothing out of the ordinary as I consume the same ingredients before training. A rice cake, smear of PB, cinnamon, raisins and banana slices. I didn't add any honey this morning. I sipped on a cup of coffee and glass of water and brought a flask of water (5 ounces) with me to carry for the race.
I will be sharing our race recap in another blog but it was a lot of fun to start our morning with other Greenvillians!

The morning started off chilly but then we got warm during the race and then we got cold again. We ran a total of around 7.5 miles or so and when we got home we were both ready for a recovery drink and Epson Salt bath.
My smoothie consisted of:
1 cup milk  + a little water to help mixing
1 chopped celery stick
A few pineapple chunks
1/2 cup frozen berries
Handful kale
1 heaping scoop Whey to Go protein powder (I add my powder last so it mixes smoothly)

After warming up, I started my cooking/baking for our late afternoon meal. For lunch I had leftover egg salad.

Egg chickpea salad
6 eggs (4 whole, 2 just whites)
Dallop or two greek yogurt
A little horseradish
A spoonful spicy mustard and spoonful olive oil Mayo
3 stalks chopped celery
1 carrot chopped (large)
1/2 can chickpeas
1. Mix all ingredients together and refrigerate.

Now on to the baking!

My contribution to the Thanksgiving meal was a dessert and veggie dish.
I couldn't help myself as I was feeling extra happy in the kitchen so I made two desserts. I'm not as passionate about baking as I am cooking (although I AM passionate about eating desserts!) since I love to be creative in the kitchen and not be tied to following recipes. But this was a special day and I made full use of my time in the Trimaarni kitchen. 

Oatmeal apple and walnut crisp
2 cups old-fashioned oats (not instant)
1/2 cup brown sugar
1 cup walnuts (chopped)
1/2 cup raisins
1 tsp baking powder
2 tsp cinnamon
1/2 tsp salt
2 large eggs
2 cups milk
1 tsp vanilla extract
2 tbsp unsalted butter (melted)
2 sweet baking apples (ex. honey crisp) chopped

1. Preheat oven to 325 degrees. Spray a 9-inch baking dish with non stick spray (or use butter).
2. In medium bowl, combine oats, brown sugar, 1/2 of the nuts, raisins, baking powder, cinnamon and salt and mix well. 
3. In another bowl, whisk eggs and then add the milk and vanilla. Whisk until well combined. 
4. Add milk mixture to oat mixture along with melted butter. 
5. Place apples on bottom of the baking dish. Pour oatmeal/milk mixture over the apples and spread evenly. 
6. Sprinkle remaining nuts on top.
7. Bake for 40-45 minutes or until the oats are set and top is golden. 

Kale, onion and corn salad
Frozen corn
Olive oil
Garlic balsamic

1. In medium skillet, on medium heat, cover bottom with corn (defrosted and soft) and 1 tbsp or so of olive oil. 
2. Add 1/2 onion (chopped or sliced). 
3. Add fresh or jarred garlic to your liking. 
4. Cook corn and onion mixture until onions begin to turn a little brown. 
5. While corn is cooking, use a wok for Kale (or large skillet). Cook kale on low-medium heat in a little olive (I recommend to toss in bowl ahead of time for even coating) and cook until soft. 
6. When kale is soft, add corn mixture in wok and toss with a little balsamic and let cook for a few more minutes. Kale should remain soft, it should not brown. 

Garlic balsamic tempeh
Garlic balsamic
Olive oil

1. In skillet on medium heat, chopped tempeh.
2. Cook in a little olive oil until slightly brown. 
3. Add balsamic and toss. Tempeh should get a little soft. 
4. Add a pinch of salt. 

Yummm...pomegranate seeds and chocolate. 

Pomegranate Brownie bites
Without compromising taste or texture, I tried to make these as "healthy" as possible but still be real brownies)
1 4 ounce package baking chocolate
1/2 cup butter
3 eggs
1/2 cup white sugar
1 tsp vanilla
1/2 tsp salt
1/2 cup all purpose flour
1/2 pomegranate, seeded (my trick for seeding the pomegranate is to cut it in half and then place each half, seed side down, in a bowl of water. This will help the seeds come out a little easier. Then quarter each half and break with hands. Be careful to not stain your clothes)

1. Heat oven to 350 degrees. Spray a non stick baking pan (8 or 9 inch) with cooking spray. 
2. Melt together butter an chocolate in microwave (or double boiler) for 2 minutes (butter will melt first and may start to crackle after 1 minute but chocolate needs longer). Set aside and let cool. 
3. In another large bowl, whisk together eggs, sugar, vanilla and salt. 
4. Add cooled melted chocolate/butter mixture to egg mixture, whisk together. 
5. Stir in flour, mix until combined. Then stir in most of the seeds (save about 1/4 of the seeds for the top). 
6. Pour batter into pan. Sprinkle rest of the seeds on top and lightly press into batter but not too much that you can't see them. 
7. Bake at 350 degrees for 30-35 minutes. Top of brownies should be firm but middle should be very moist. 
8. Cut into small chunks for brownie bites. 

Trimarni tip:
Always drink water with meals. If you like sparkling water, you can sip on sparkling water during your meal to help with digestion and indigestion. A calorie-free, carbonated beverage with no sugar sweeteners or alcohols is also a safe and healthy way to promote fullness while eating.

Make sure your fresh snacks are always handy. If healthy snacks aren't available then you can't eat them. 

This is Karel's cabbage recipe, inspired by his mom. Karel doesn't follow a recipe so he says it turns out a little differently every time. 
Here's a recipe I found that uses the same ingredients (minus the stock, Karel uses water and adds a few pinches of seasoning) as Karel's Czech-inspired recipe. 
Braised cabbage with apple and caraway seeds

We also had stuffing outside the bird. But my mom accidentally added a little seasoning that wasn't vegetarian and she didn't realize it until she checked the package. Oh well, bummer for the vegetarian at the dinner but more for everyone else to enjoy! 

I love my mom's sweet potato dish! This is the only time of the year I will yum over Marshmallows. Did you know there are vegan marshmallows that don't use gelatin?
My mom just cooks the sweet potatoes in a pot of boiling water until soft and the removes the skin. She mashes and then adds a little butter, brown sugar and cinnamon. Then she puts it in the oven for 20 minutes (220 degrees) and then boils the marshmallows for a few minutes (you must watch the marshmallows and keep the oven door cracked open so you can see them. If you leave it in 10 sec too long you will burn them).

And guess who else got a delicious plate for Thanksgiving? 

Yep, Mr. Campy got his own plate of real food. Lucky doggy!! This is a tradition since we got Campy and this year I captured it all on video. You can check it out on my Trimarni Coaching and Nutrition Facebook page. 

Poor Campy, he didn't even make it up passed 8pm. 

22 years as a lacto-ovo vegetarian and I still love this holiday. I just love creating a meal that taste great when I eat it and makes me feel even better after it is is consumed. 

Karel's plate with turkey, potatoes and roast.

Hopefully you have lots to be thankful for this year and you didn't forget to thank your awesome body on Thanksgiving!


Trimarni store - 3-day sale!!!

Calling all active bodies!
Don't miss our 3-day Trimarni store sale!!

Sale ends at 11:59pm on December 1st!!
 All Trimarni kit items are now 45% OFF the previously marked price. 
We have a limited inventory so do not to miss this great offer.

We are currently designing our 2015 Trimarni kits so we hope you enjoy this one-time, 3-day offer to help us clear our select inventory.

These HOT items will go fast!

We have cycling jersey's, cycling shorts, tri shorts and tri tops all on SALE!

Shop now to be prepared for winter training and for your upcoming season. 
Trimarni t-shirts and tanks are also available to show your Trimarni support.

Happy shopping and THANK YOU for shopping small!

Trimarni favs - happy shopping!

Will you be shopping locally or shopping online today or supporting small businesses on Saturday? 

There's a good chance that by Monday evening, you will have purchased something that you have always wanted, purchased something new that you needed and probably purchased something that you didn't need but got a great deal and one can never have too many _____ (fill in the blanks). 

I am all about supporting small businesses so if you can shop local, please support the local run, bike and triathlon stores and other local shops in your community to show your appreciation for their hard work. I know first hand, it's not easy to be a small business owner but it is very rewarding to see a dream of helping others with a specific skill set, come to life. 

Karel and I have used a lot of gear/equipment/products over the years when it comes to triathlons and cycling and we have also had the opportunity to get to know many companies. 

I thought this would be a great time to share with you some of our favorite companies.
If you can't find products from these companies locally, be sure to check out their websites if you are doing any shopping in the next few days. 

And we hope you had a wonderful Thanksgiving!
 I enjoyed sharing our entire Thanksgiving day on my Trimarni Coaching and Nutrition page with everyone, starting from our 8K road race, the foods I ate and Campy's Thanksgiving meal video. 

Karel and I wear the Vector Pro Fullsuit Wetsuit.
We will be wearing the 2015 Kona edition Velocity-M speedsuit (not yet available but you can purchase the 2014 version).
The Xterra wetsuits are extremely comfortable with great range of motion in the arms. I recommend all triathletes to have a wetsuit (we recommend fullsleeve) and speedsuit for the racing season.

I have so many favorites from Oakley Women but you can often find me wearing my RPM, Commit or Radar Edge shades for racing and Overtime is one of my favs for lifestyle. Karel wears Radar Lock for racing.
I also love the Strappy Strength bra and Continuance Seamless bra for working out.
We are also big fans of their hats, luggage and bags as well as clothing.
If you have any questions about Oakley Women clothing/shades just send me an email. 

If you are ever traveling by plane for a race and need to bring your bike, check to see if TBT is available. This is a very great service and you will not be disappointed with the ease of transporting your bike to and from your race destination. 

Once you try this crunch you will never want another trail mix. Please check out Veronica's story on her website. We are so lucky that VHC will be part of the Trimarni team in 2015!
Also if you ever come to a Trimarni talk, it's likely that you will be able to try VHC while listening to me speak about sport nutrition/nutrition (I don't like my listeners to be hungry!)

Ever since Karel and I started using INFINIT two years ago, we have been incredibly happy with how simple it can be to fuel on the bike and how the nutrition digests so well during workouts and races. I just love customizing formulas for me, Karel and my athletes and INFINIT now offers a variety of flavors to meet everyone's taste needs.

I just love the Clif Bar philosophy and their line of products with quality, healthy ingredients. A few of my favs include Kit's Organics, Clif crunch Clif Kids, Mojo bars and Clif block shots.

A mobile ice bath with compression. What could be better for recovery post workout? You will likely find me sporting my 110% Flat out socks quite often while training and postworkout but we have the entire line of 110% gear and we just love the comfort and practicality of these products.

We often receive comments about our awesome Trimarni kits and I have to give all the credit to Karel for designing them but also for Canari clothing who has helped turn our Trimarni kit visions into reality. The Canari clothing is super comfortable and the customer service is fantastic! Email me for a contact name to help you get started with your custom clothing. 

This is certainly Karel's area of expertise so when it comes to all things bike related, Karel wants only the best. For great wheels, bottom brackets, derailleur pulleys and more, check out Hawk Racing for quality bike related products. If you are interested in purchasing something from Hawk racing just send me an email and I will have Karel help you out. 

We are so excited that Trimarni will be supporting the Challenge Family in 2015. Karel and I will be racing Challenge Knoxville and Challenge Williamsburg and we will also have Trimarni athletes at other Challenge races. We hope to see you there!

I am so excited to introduce you to First Bourn, if you haven't heard of them already. Trimarni is going to be proudly supporting First Bourn in 2015 and we plan on providing many camps/clinics in Asheville in the next few years at the First Bourn facilities. The First Bourn experience is going to be unlike anything you have ever experienced in the East Coast and possibly ever. Continue to check the website for more details coming soon. 

If you have a training plan, you have a GPS device and care about consistency with training, I highly recommend to sign-up for Training Peaks. It's free and there are many opportunities to learn about training smarter and how to use Training Peaks to help take your training to the next level. We coach all of our athletes through TP and review their files as well. You don't have to be a data geek to make good use of this training software program. But then again, what triathlete/runner doesn't obsess just a little bit about numbers?

Karel and I are super excited to be involved with our local running store next year. The Trimarni team is also going to have great support by Run In and we couldn't be happier that we get to support our local run store as we train for our upcoming season. The staff is great, there are a variety of shoes from all brands and lots of other gear to suit all of your running needs. Run In caters to runners so you will find a variety of nutrition products primarily for running (ex. drinks, gels, blocks, electrolytes).

I want to introduce you to one amazing PT in the world of running and triathlons. I was introduced to Chris by looking up strength videos on You Tube for inspiration for our 8-week Transition plan. Chris is extremely knowledgeable when it comes to running form and recovering from injuries and as soon as I got to know him via the web, I knew he needed to be part of my training life. I have been working with Chris for 4 weeks and I have experienced much more confidence with my running thanks to Chris analyzing a battery of tests that I video'd for him and then giving me very basic yet challenging strength exercises to help me build more neuromuscular control with my running. I just love learning and Chris has really opened my eyes to a new way of training for triathlons when it comes to running form, running strength and running training. I invite you to check out his website and his hundreds of video's on YouTube.


Finding the right words on this Thanksgiving

Thanksgiving is my favorite holiday. I realize that my vegetarian lifestyle isn't best well suited for this holiday but for me, it's not about the food. 

When I was growing up, we always celebrated Thanksgiving together as a family. My brother, my mom and dad and any relatives who could drive/fly to be with us. Sometimes we would go out of state and sometimes we would be at home in Lexington, KY. 

When I was in college, I really looked forward to being with my family because I didn't see them all the time like I did growing up and throughout High School. As a high school and collegiate swimmer, the holiday season was often our high volume time of the year so  my carb-rich heavy feast was very well enjoyed (and useful) for my active body especially when I looked forward to a 8,000-10,000+ yard swim session the day after Thanksgiving. 

After college, I moved to Florida for graduate school and luckily, my dad got a job in Florida as well (at the VA clinic as the chief Optometrist) so my mom and dad were no longer in Kentucky but instead, just 3.5 hours away from me.
I remember my very first Thanksgiving in my new home of FL at my parents house and it occurred on the same day as my first longest run ever. I was training for the Miami Marathon and my run was 14 miles. I had never ran that long before!  I was so incredibly sore, I could barely move to drive up to my parents home. But I was so excited to see my family as it had been a few months since I had seen them, probably the longest I had ever gone without seeing my parents at one time. My brother traveled home from UMichigan to be with us as well. It was a really lovely time to have our family together in our new home. 

After graduate school, I found myself with negative dollars in my bank account (graduate student with a new endurance triathlon and running obsession) and with a very expensive Master of Science degree in Exercise Physiology. So, what's a daughter to do than to move-in with my parents. This was just 6 months before I met Karel and less than a year before my first Ironman. 

I remember celebrating Thanksgiving in 2006 with my parents and my boyfriend Karel (who as you know, is from Czech and has his entire family in Czech Republic). I was now an Ironman finisher so that was the on the conversation list over our meal and once again, I just loved being with my family and having them get to know Karel. My brother was now in Pittsburgh so it was always great to see him when he could get away from work for the holiday. 

When Karel and I moved to Jacksonville FL for his new job as the GM of the Trek Bicycle Store, the Thanksgiving holiday was always a busy time for him as it is for everyone in the retail industry. Overtime, I became a RD and had a PRN position as a clinical RD so I didn't mind relieving the other RDs at Baptist Medical Center Beaches around the holiday as I knew Karel had to work the day after Thanksgiving anyway.  It was only 1-2 times in the past 6 years that I can remember not spending Thanksgiving with my family and that is probably the only time I have never spent Thanksgiving with my family. 

Last year was a very special Thanksgiving. I was able to spend Thanksgiving with my dad. And unlike the last 31 years with my mom and dad, that Thanksgiving was not the easiest of holidays to celebrate.
My dad was diagnosed with stage IV metastatic cancer to his spine in June 2014, had major spinal surgery a few weeks later and was not given a good diagnosis  if he would ever walk again nor the survival rate of someone who is otherwise perfectly healthy and fit with this type of aggressive cancer. 
After many visits to my parents home (3.5 hours from Jacksonville) in June and July and then before and after we raced in IM Lake Placid, I knew that this Thanksgiving may be our last Thanksgiving together as a family. I didn't want to convenience myself that it would be true but I wanted to make sure I didn't take this Thanksgiving for granted. 

Funny how things work out because in October, there were some changes at the Trek Store and Karel and I discussed our options and decided it would be a great time to grow Trimarni Coaching and Nutrition.  This was an overwhelming time for us with so many changes but like always, I reached out to my dad who always gave the best advice and when we told him what we were considering, he could not have been more supportive. 
The best thing about the recent change with Karel leaving the Trek Store was that it allowed us to have more time visiting my family. The hospital completely understood my situation so rather than spending just a few days with my family, we were able to spend a full week (and Campy too) making memories with my dad. 

My dad worked hard and learned to walk again. After 3 months with a spine brace, wound vac and walker (and assistance with all daily activities) and loads of medications, radiation, dad made it down the aisle for my brothers wedding in Pittsburgh in the end of September and continued improving his strength to be able to move around the house by Thanksgiving with his walker, by himself. He prepared the Turkey, made me my  out-of-the-bird stuffing like always and even made sure to save some leftovers for Campy. With all that had been going on my dad lost a lot of weight and had little appetite but Thanksgiving seemed to turn things around as his appetite came back just in time for a few of his favorite eats. 

I am two days away from my favorite holiday to be with my family and I find myself holding back the tears because it will be without my dad. I'm so happy that my mom is now a Greenville resident and my aunt, uncle and cousin will be joining us for Thanksgiving. 

It was exactly 6 months ago today when I had my last chat with my dad (on the phone) when he was in Moffitt hospital. I remember the day so clearly. I remember talking to my dad a few times that weekend which was rather unusual since I usually talk to him once a day. But I just had so much to tell him as it was my first time exploring Greenville for training and I couldn't wait to tell him that I climbed Ceaser's Head with Karel and went for a lake swim in Lake Jocassee with our friends and told him about all the beautiful places in Greenville that I couldn't wait for him to see when him and my mom would move to Greenville (they had their house on the market). I knew my dad was not feeling good but he remained his normal cheery self and wanted to hear more from me than to talk about himself. What happened next was not expected.  

The next time I would see my dad would be a day later on life support. Two days later, my life changed forever.

On May 28th, I lost my dad to his 10-month fight with Cancer. Since that time, I have had to experience life without him for the past 6 months. No longer is my dad around for me to talk to about life, training, questions and to catch up. 

I look back at all the years we had together (3 days short of 32 years together) and all the Thanksgiving's that we spent together as a family. 

Thanksgiving is a holiday that you will likely find me yumming a bit more than normal but for me, the holiday is not about the food. 

As Julia Child said "People who love to eat are always the best people."
Thanksgiving is a wonderful time to surround yourself with friends and family and to reflect. It's an opportunity to yum over a meal that was created on traditions, stories and laughs. It's an opportunity to slow down and give to those who are less fortunate and to be grateful for your gifts. It's an opportunity to be kind and loving to those who are most important in your life but also to those who you need a smile from you. 

I wanted to share my love of this holiday with you because it is one of my favorite times to be around family. Here are a few things that I would love for you not to say on your Thanksgiving day to ensure that you get the most out of this special holiday. Regardless if you are with friends, family or alone, remember to give thanks to your awesome body. 

Instead of saying "I shouldn't be eating this"
Say "I rarely eat this. I am so excited for this occasional opportunity to indulge responsibly."

Instead of saying "I hate that food!"
Say "I haven't yet learned to appreciate it yet."

Instead of saying "That food is off-limit."
Say "The reason why I do not eat that food is because ______ but that doesn't mean that you can not enjoy it. There is no such thing as bad foods."

Instead of saying "I hate cooking."
Say "This is a great opportunity for me to be challenged in the kitchen and to be inspired by new recipes and meals."

Instead of saying "I'm worried I'll eat too much."
Say "Rather than having second portions, I am going to make a plate of food to give to someone in need of food."

Instead of saying "I'm going to start my diet tomorrow."
Say "I realize that I ate a bit more than normal but a quick fix will not make yesterday's occasional feast go away. I promise myself that I will not go into the meal starving and will eat controlled portions so I can enjoy a little of everything without food guilt."

Instead of saying "I have no idea how I will burn off all these calories!"
Say "I am going to aim to move my body a bit more than normal next week. Nothing extreme but I will walk more, take the stairs and enjoy all of my planned workouts."

Instead of saying "I am so bad around _______ food/drink."
Say "I recognize that I am still working on my relationship with food. I am learning how to enjoy a more varied diet or I am learning how to eat more mindfully. I am not going to feel anxious about the foods that I am presented but instead, take positive action by allowing myself to make Thanksgiving not just about the food. I am going to be good with my food choices so that this holiday makes me a better me."

Instead of saying "I ate too much"
Say "I am grateful for all of this food. Now I will help someone else in need by volunteering my time or donating money to someone who needs it."

Instead of saying "I feel so fat!"
Say "I know that fat is not a feeling. Sometimes I can feel overwhelmed with so much food around me and I often find myself uncomfortable in my own skin. But I need to change that feeling because this same body has allowed me to ________ (ex. cross a finish line, care for your children, get a bonus/promotion at work, etc.). Not eating, dietiting or overexercising will not make everything perfect. I love and accept myself and I take full responsibility of what I put into my body and I want to feel good with all of my food choices."

Instead of saying "I don't want to go back to work on Monday."
Say "I feel so lucky that I am healthy and well and I can make the most out of every day of my life. I am excited to start another week and to continue to work hard for my goals in life and to make memories with my friends and family. I am lucky I have a great job that allows me to put yummy food in my body an also to pay for my active lifestyle."

Instead of saying "I hate my body."
Say "Thank you body for giving me another year of life. I look forward to tomorrow with you."


Exploring Greenville

Greenville, SC is the perfect place for our active lifestyle. After 10 years of living in Florida and the 6 past years living in Jacksonville, FL, we were ready for a change.

So, we decided to exchange the beach for the mountains and we haven't regretted our decision since we moved in mid-May.

We absolutely love exploring our new city and we have so much more to see but I thought I'd share some of our favorite finds in Greenville, SC.

Let me start off with the yummy stuff first.

Everyday Organic - 100% organic restaurant and bakery with delicious meals that satisfy almost every diet and taste (vegetarian, gluten free, vegan and meat options)
Green Lettuce - fresh, delicious, Mediterranean inspired cuisine
Pomegranate on main - traditional Persian food with excellent appetizers and entrees
Chicora Alley - a variety of cuisine (vegetarian/vegan options available) which is a fusion of exotic island and southern cooking. You can find burritos, salads, burgers and sandwiches.
Passerelle in the Park  - enjoy a beautiful view overlooking Falls Park. Enjoy chef inspired fare that's a little French, a little European and a lot local. Dog friendly.
Barley's - Pizza, salads, burgers, fries and 72 carefully-selected craft beers on tap and over 200 bottled beers. Dog friendly.
Lazy Goat - Mediterranean-themed restaurant with a menu featuring global influences from Spain, Morocco, Italy, France, Greece, Africa and the Middle East. Dog friendly.
Trio brick oven cafe - Gourmet wood-fired pizzas, a wide variety of homemade pastas, wraps, sandwiches and an extensive wine list. Dog friendly.
Mary Beth at McBee- known as the best breakfast in Greenville but now serving lunch and dinner too.
Growler Station - Fresh craft beer to go OR bring your dog inside and have a beer and chillax.

Le Grand - French bakery
Strossners - German bakery
Bavarian Pretzel factory - German bakery
Coffee Underground - cool vibe, coffee and food available
Spill the Beans - Great coffee and ice cream
Westend coffee - buy a bag (or two) of fresh coffee that is roasted in-house.
Swamp Rabbit Cafe - Right on the swamp rabbit bicycle trail. Great selection of local foods, fresh breads and the best baguettes!

Paris Mountain State park
Jones Gap State park
Cesear's Head State park
Devils Fork State park
Hotel Domestique  - George Hincapie's hotel. Enjoy an overnight stay during your cycling adventure or a fine-dining experience with a great view.
Pedal Chic - All women's bike shop.
GHS Swamp Rabbit Trail - cycling, walking, running
Falls Park on the Reedy- Named the 9th best park in the US (Trip Advisor 2013)Westside aquatics - This is where we swim. We just love this pool. Throughout the year it changes from short to long course. We also belong to Caine Halter YMCA.

Greenville Humane Society - the largest no kill facility in the Southeast. Donate HERE or volunteer, foster a pet, donate a Kuranda  bed or apply for a job.