Essential Sports Nutrition


Stop being so busy

If something is important to you, you'll make time for it.
You'll find a way, not an excuse and you'll make progress because something is better than nothing. 

You are an expert at being busy! 

So, if you are passionate about something or it makes you feel good, is feeling busy all the time, really the way that you want to live your life?

Athletes are fantastic at staying busy. We know how to put a lot on our daily to-do list but it seems like sometimes we can never get everything done. Like we are always playing catch-up but we can't stop being so busy. 

One of the hardest situations for an athlete to be in is to feel like you are always behind - behind on workouts, behind in life, behind on healthy eating, behind at work, behind on family obligations, behind on chores. It's very hard to make time for everything that is important to you and because of that, it would be to your benefit to stop being so busy. 

For many people, it can feel normal to feel busy all the time. If work duties are done on time, then your time at home is spent doing laundry, cleaning and paying bills. Once you get everything done at home, you feel like you have slacked on your workouts. And then on top of it all, you feel like you should be spending more time with friends and family because work and training has been super busy.

One word I don't like to use (nor my athletes) is the word sacrifices. Sacrifices do not get us ahead in life so stop saying you are making sacrifices. For us athletes, sacrifices can often make us feel guilty and we end up carrying around guilt. Rather than feeling like you are making a sacrifice, consider the investments you are making instead. 

Think about the last time you trained. What was on your mind? Your upcoming race in 6 months, your cadence or stride or stroke, your breathing or form....or the bills you need to pay, the errands you need to run, the dishes you forgot to put away, the laundry you still need to fold?

There are a limited number of hours in each day so if you invest your time wisely, you can increase productivity. You'll never get the most out of a workout if your mind is somewhere else and if you are too busy to make the time to eat healthy, you are just not fueling your body properly for your workout routine. If you aren't getting rested sleep, you will struggle to stay energized throughout the day.

With everything that you may be trying to get done, you are likely making a sacrifice somewhere else and this is no way to live life.

So, if you aren't busy does this mean you are lazy or not doing enough? Absolutely not! You just need to make your investments wisely and stop trying to be busy all the time.

Yes - you can stop being so busy!

The problem with staying busy is losing your present moment. Cramming too much into one day is exhausting and you miss out on important things in life that bring happiness and joy.

No matter how much you get accomplished each day or how much you put on your to-do list, it can become emotionally and physically draining to be so busy. You may say to yourself that there is no other way you can live without being so busy because you just have so much to do, but the most important take-away is asking yourself if you are making things happen and making time for yourself and others, or constantly feeling like you can never slow down or catch-up. 

Here are a few tips to be okay with with not being so busy:

-If you are an athlete, you likely have the trait that you will find a way to get it all done - no matter what. So next time you have a free 10-15 minutes in your day, enjoy doing nothing. You can still be super productive in life without filling in every second, of every day, with something to-do. Savor free time for yourself or with loved ones, every day. 

-Just relax. Enjoy an intentional skipped workout every now and then. Rather than cleaning your house, take an hour and prepare a home-cooked meal with your spouse, close friend/family or child. Don't bring your computer in your bed at night to answer emails, pay bills, book tickets or write on your blog, enjoy your free time wisely and if free time comes into your life, see it as rest time because you likely don't rest enough. 

-It's almost impossible for most people to turn off the work mode button (especially if you work from home). Our career/job is a big part of our lives (it pays the bills and pays for race fees) but what part of your job keeps you so busy? Is it the hours worked or could it also be the stress associated with work and the stress that comes home with you? It's very easy to feel unbalanced in life because of job-related stress or expectations. Figure out the best work-life balance so that you are not so busy making a living that you forget to make a life. 

-If you are willing to make the necessary investments to improve your performance as an athlete, you need to simplify your commitments. As hard working individuals/athletes, it's easy to take on too many responsibilities. Declutter your life so that you can truly enjoy the things in life that are truly important to you. This doesn't only include tasks and meetings but also TV, social media and anything else in life that is not a necessity. And if something in life helps improve your efficiency or helps you stay on the right track, consider it an investment to your time even if it costs you money.

-Schedule some time for yourself. Get inside your thoughts and what you really want in life. If there are negative people in your life draining your energy and robbing you of your happiness and joy, remove the negative energy from your life right now. 

-Books, magazines, TVs, newspapers, podcasts. Wow - there is a serious issue of information overload these days. If we aren't learning something new, we are trying to confirm what we already know. It takes a lot of time and energy to be in the know of everything so only spend time on what is relevant to you. If the information truly makes you a better, healthier and happier person, this should be your only source of information. 

Manage your time wisely, make investments not sacrifices and slow down and stop adding so much to your already busy life. 


Necessary traits for athletes

Type A and type B - two contrasting personality types. 
If you consider yourself a type-A personality, you may find yourself very organized, self-critical, time urgent and a non-procrastinator. 
The idea of having a plan is something you excel at.... and you probably already have an excel spreadsheet helping you plan your plans!

Although you may feel like you fit into one category (the category that describes you the best), human behavior is complex and there's not need to categorize yourself when it comes to a personality type.

As athletes and goal-oriented individuals, there are traits that we need to carry in life in order to get things done. But we also want to do things well so that means not putting too much on our plate at once. Lastly, in order to get things done in a timely manner AND do them well, we need to be good planners.

But as much as I love having a plan and believe that all athletes need to be great planners when it comes to the diet, training and life (to help with balance), sometimes we need to just relax.

So what are some traits that you can use to your advantage as an athlete?

-Don't procrastinate - if you want something, be willing to work for it and sometimes that means doing things when you feel like it doesn't count or doesn't matter.

-Be a great planner - I am a fan of writing things down before they happen. In the case of "logging" life (training/nutrition) in order to make tweaks, if you plan ahead you can then reflect.

-Believe in yourself - Don't think about why something can't happen. Believe that everything you set your mind to is possible. You are capable of everything.

-Be passionate - Everything you do in life should be meaningful. If you want something to happen, it needs your full attention. 

-Accept obstacles and setbacks - Plan for the best, prepare for the worst. Never let one off day set back your mind from your goals. 

-Be open-minded - Don't get yourself stuck in a deep hole by thinking there is only one way and it's the best way. Keep a narrow lens on your path but be open to change. 

-Don't worry, be happy - Find the good in every situation and don't worry or scare yourself away from something new. 

-Don't be a perfectionist - We all make mistakes. Don't get frustrated, instead just let it go. 

-Don't be too busy - Avoid putting too much on your plate. You will always feel like you don't have enough time and this causes life to rush by. Slow down and be ok with free time.

-Have a purpose - Be on a fun, energy-filled, awesome, loving and meaningful mission in life. It's your life - you decide how you can make the most of it every single day. 


Trimarni training plans - new and updated!!!!

At Trimarni Coaching and Nutrition, we realize that no two athletes are alike. We (as athletes) all have different health and fitness goals, we live different lifestyles (with different stressors, obligations and time constraints) and we all come from different athletic backgrounds.
When it comes to coaching an athlete, there is nothing like a personalized training plan with specific workouts and zones to support your individual athlete development. Even better is a training plan that caters to your every day life so that you never feel guilty about the 3 M's - missing workouts, modifying workouts and making-up workouts.

An experienced coach understands that preparing an athlete for a race is more than just being a great workout writer.
Depending on a coaches background or specialty area, coaches are often required to be experts in many areas or they bring in the other experts in for a "team" approach to coaching - sport RD, exercise physiologist, sport psychologist, counselor, motivational speaker and physical therapist.  As you can see, there is so much more to "coaching" an athlete than just giving workouts.

At Trimarni coaching and nutrition, we never want our athletes to feel as if training takes over their life or a nutrition journey is extreme, restricting or complicated. We want our athletes to feel prepared and confident with their training and nutrition so we love helping our athletes put in the work for positive results but not at the cost of poor health or sacrifices in life. 

What we feel is not effective in a quality training plan is a standard approach of training - simply having athletes check-off workouts just to get them done. We want athletes to get something valuable out of every workout. We never want our athletes to feel that a workout is only successful if a specific number of miles or minutes are achieved. 

We put great detail and attention into every workout and do our best to carefully monitor our athletes to help them stay balanced with training but also in life.  We also want to give you as much information (handouts) as possible so you understand the why's with your training. We place a lot of focus on strength training, daily and sport nutrition, proper pacing, race execution/planning, mental toughness, recovery and so much more and we want you to learn as you train so you can be a smarter athlete. 

The Trimarni training plans are designed for committed, passionate, performance-seeking athletes of all fitness levels. Yes - that's you!
Our training plans are designed to keep you in good health as you take your training to the next level. 

As a 4x Ironman World Championship qualifier and sport RD, I understand what it takes to train and fuel smart to excel as an endurance triathlete. Karel is a recent Ironman World Championship qualifier and with only 2 years as a triathlete (former cat 1 cyclist), he understands the importance of athlete development. Together, we have coached many athletes of all different levels and ages, who dream big just like us and are willing to work hard for short and long term goals. 

We feel confident that our training plans will take the guessing away from haphazard training and ensure consistent performance gains to help you feel physically and mentally "race ready". We want you to arrive to your race start line with your uninjured, strong and healthy body, feeling "hungry to race" and confident to do so!

If you are interested in a Trimarni training plan, here is what we currently offer to help you with your performance journey: 
Don’t miss our “spring training” special – receive 20% off a 1-hour phone (or skype/facetime) consultation with Marni and/or Karel with the purchase of your training plan now until March 31st!! This can be used to discuss all things related to training, nutrition, sport nutrition, gear or racing!

Half or Full Ironman
Training for an endurance event requires dedication and commitment. We can assure you that it is extremely helpful to have a training plan that will allow for gradual fitness progression and to help you reduce the risk for injury, burn out and sickness. With the help of our endurance training plan of your choice (half or full Ironman), we want to make sure that you absolutely love your upcoming training journey. And if this is not your first go-around with endurance racing, we are confident that you will enjoy the detailed, periodized workouts in our training plans with specific periodized strength training. No matter your fitness level, we can assure you that you will never get bored with our workouts and you will find yourself getting stronger, faster and fitter during your 16 week plan. 

Olympic Distance Triathlon Plan - UPDATED
Our 12-week plan includes periodized training with key workouts with specific main sets. We focus on all phases of training, including a proper build phase, followed by peaking, taper and race week. Just like in our endurance plan, you will receive a go-to guide to learn how we coach our athletes and how to use your gadgets properly. You will also receive a s
port nutrition handou, foundation strength exercises, a swim technique handout, a Trimarni pace zone calculator – for determining pace and HR zones with testing and all workouts can be accomplished with RPE (ratings of perceived exertion) or you may use your GPS device with attached heart rate monitor. A GPS-device/HR monitor is highly recommended for better pacing and quality training. A power meter is not required for our training plans but can be used.

8-week transition plan - STILL AWESOME
Triathlon focused

The transition plan is designed specifically to help you develop the proper skills to progress smoothly throughout the year. Consider this the blueprint of building a strong house for your body.  Our transition plan comes with specific strength and skill workouts to help you get stronger before your more structured training. We do not want you to rush you into your structured training and have you training hard right from the beginning so this plan allows you to place some healthy stress on your body so you can properly adapt to your more specific race-focused training. If you follow the plan that you are given, you will realize that you have some weaknesses (we all do) and that is what we want to address before you advance with your training. Check out our website under the 8-week transition plan to learn more about what is included in your plan. 

Periodized Strength Training Plan - NEW!
For Triathletes, runners and coaches

No longer will you feel like strength training is a missing link in your training plan! Our periodized plan is designed for triathletes (and runners) to help you get stronger before you get faster so you can go longer.
Even though we know you love to train, we are not here to give you a strength training plan that is too advanced for your fitness or one that is haphazard and does not yield favorable swim, bike and run results. Our strength training plan is designed to help you build a strong foundation before you begin to add more speed and power in your training plan and then designed to help you become more powerful and stronger all the way until your A-race. We have personally created over 50 exercises AND videos featured in your strength training plan as well as dynamic warm-up exercises AND videos for swimming, biking and running. We also include specific glute/core/hip strength routines, specific routines for each of the 4 phases of training including recommendations for days performed, sets and reps and ALL strength training workouts are machine-free!
We do require a therapy band, stability ball and free weights (5, 10, 15 and 20 lbs) at minimum. If you have access to medicine balls, kettle bells,  plates and bars, you will have exercises that incorporate full body movements with the use of added weight. 

Don’t miss our “spring training” special – receive 20% off a 1-hour phone (or skype/facetime) consultation with Marni and/or Karel with the purchase of your  training plan now until March 31st!! This can be used to discuss all things related to training, nutrition, sport nutrition, gear or racing!

Our goal is to help athletes reach performance goals while keeping the body in the best health possible.
We train in a way that provides the most optimal performance gains with the least amount of training stress. 

Happy Training!


#NEDAwareness - athletes, evalute your relationship with food

Before a race, after a workout, at work, around your training buddies, in the bathroom, with your family/kids, when trying on clothes.....
How often do you criticize your body?

Before a race, after a workout, at work, around your training buddies, in the bathroom, with your family/kids, when trying on clothes.....
How often do you feel guilty or hate what/how you are eating? 

There are millions of people affected with an eating disorder at sometime in their lifetime however, eating disorders are often termed a silent epidemic. Some individuals never get the help they truly and live decades feeling overwhelmed or anxious around food or feel uncomfortable in their own skin. Others choose to remain quite in treatment and eventually gain the strength, tools and support they need to recover and to live a quality filled life with a healthy body and mind. 

It's no surprise that in a body and food obsessed society, it's not very easy to maintain healthy relationship with food and the body,,,,, and this needs to change.
Eating disorders are starting earlier in life. By the age of 6, girls are expressing concerns about their weight. 40-60% girls (ages 6-12) are concerned about their weight or becoming fat.  Eating disorders have the highest mortality rate of any mental illness. And if not treated, an eating disorder can stay with an individual for a lifetime.

About 99% of my career is dedicated to athletes, specifically endurance triathletes and runners. I not only help athletes learn how to eat and fuel to boost performance but I also help athletes learn how to develop a healthier relationship with food and the body.  I work with all levels from age groupers to professionals, men and women, and the young and the inspiring older population too.
I spend my entire day around food and exercise.
 All my focus and attention is centered around a body in motion and how food and sport nutrition products enhance performance.

But when I am not being a sport RD, I am an athlete. And I love being an athlete.
As a life-long competitive swimmer turned runner turned triathlete, I have used my body in amazing ways and have learned so much through competitive sports. I have improved self-esteem, I've learned how to overcome obstacles, I have made great friendships, I love the endorphin rush when I train and race, I see how hard work pays off and most of all, the skills, dedication and commitment I have with my training also helps me in life.

But as athletes, the same traits that make us great at our sport can also trigger disordered eating patterns and struggles with the body image. Some athletes can spend a career or lifetime without even a negative thought about the body or food but for many, the strong messages in our society about diet and body composition can make it extremely difficult for many athletes to navigate their way to a healthy relationship with food and the body.

Even though athletes are more prone to eating disorders, sports do not cause eating disorders. There are triggers and traits that can predispose an athlete to disordered eating. An athlete who wants to tone-up, improve lean muscle mass, lose weight, get faster or improve health can certainly work with a sport RD and make changes in the body composition in a healthy way through correct training and an appropriate fueling and daily diet regime. But if "healthy" habits become an obsession, disordered eating can very quickly turn into an eating disorder. At this point, an athlete is at great risk for injury, undernourishment, hormonal disorders, burnout and a sporting career cut short.

Eating disorders and disordered eating are not limited to the leanest athletes or just to female athletes. As a goal oriented and driven athlete, you may naturally have a different idea of what your body should look in order to perform well and you are likely very in-tune with what you eat because food is your fuel. There may be nothing wrong with your diet or eating habits and this "ideal" weight that you want to achieve, may even be healthy and achievable. But there is a right, safe way to eating in order to perform well and a wrong, unhealthy and impractical way to chase a body image.

But in a society that waits patiently for the next exciting way to eliminate food from the diet, us athletes need to be extremely careful to separate main stream media "diet" fads with the obligation we have to fuel our bodies in motion. 

               The March issue of Triathlete Magazine is filled with a lot of great info on how to train and race smarter. In the issue, you will also see my recent article titled "Eat to Thrive".

Did you know that it is not easy to pitch an article about disordered eating habits in active individuals, let alone in athletes?  The topic is not hot, current or trendy so it's easy to be viewed as a 'possibility' and not as a 'necessity'.

Even though I specialize in an area that affects so many athletes, rarely do we read, hear or discuss the topic of an unhealthy relationship but there needs to be more information on this topic so that athletes do not miss out on reaching their full potential and risking serious setbacks from not fueling a body in motion properly.  

Although diet fads, food elimination and race weight seem to be normal topics for magazines, I am incredibly grateful to my editor friends at Triathlete magazine for accepting my topic pitch and for giving me the opportunity to contribute to the magazine on a topic that I am very passionate about. 

Have you ever considered that your current relationship with food can serve either as a limiter or enhancer to your training and racing performance and overall health?

If you want to eat to thrive, check out my article in the March issue of Triathlete Magazine on page 88-89 to discover three possible red flags with your current relationship with food and how you should address them to make improvements in your overall health and fitness. 

Also - Thank you Ironman and Charisa Wernick for recently providing insight on a topic that is very personal to many and rarely discussed on main stream media, on sporting websites and in magazines. This is a topic that many can relate to and involves many issues that affect athletes of all sports and of all fitness levels, genders and ages.

"When I lost weight I got more compliments and sometimes improved in sports, which fueled my desire to lose even more. I also got injured more. I lived in a world where calories ruled my thoughts and I didn't have the time (or energy) to think about much else. It's a horrible escape, but somehow it went on for way too many years.

Rather than hating my body I started to appreciate it for the fun adventures it carried me through on a daily basis." - Charisa Wernick


#NEDAwareness Week - start your recovery now

I had no idea that my passion became a problem
I had no idea that bullying can trigger disordered eating
I had no idea that my quest for health was making me sick
I had no idea that eating disorders don't discriminate
I had no idea that eating disorders are often overlooked or misdiagnosed
I had no idea that eating disorders are not just "a phrase"
I had no idea that the "perfect" images I see everyday are just digital illusions

With so many "love your body" campaigns/messages and "healthy eating" websites, articles, experts, etc, you would think that a large percentage of men and women in the U.S. would have a positive perception of their body, know how to eat for health and for fuel and understand that leanness/thinness does not create happiness, success or improvements in self-worth. 

With so many resources for those suffering with eating disorders and their loved ones, you'd think more people would be getting the help they need and being in the know when it comes to minimizing the risks for eating disorders, understanding the signs and symptoms and providing the right recovery.

Thirty million people are impacted by an eating disorder at some time in their lifetime. Extreme emotions, behaviors and thoughts about food and the body can limit enjoyment for living and complicate health to the point of death, so there is no denying that early intervention can reduce the risk and immediate treatment can improve quality of life.

Do you feel as if you have stopped living a great life because you have started to spend all your energy focusing on the food you eat and the flaws/imperfections in your body?

We live in a society where it's typical to spend all day obsessing about the body and food. More than typical, it's accepted to talk and search about anything food-related. You feel accepted if you follow a diet trend and it seems logical to stop eating in order to lose weight. Our culture has normalized body-hatred and we have allowed it to be ok to bash the body (even in front of others). And food elimination appears to be a means to an end as the only "healthy" way to improve overall health. But seeing that 25% of pathological dieters will progress to a clinical eating disorder, it's important to understand that eating disorders are complicated but there's help available so that you do not have to wait another day trapped with negative thoughts about food and the body.

Preoccupation with food and the body will never go away. Diets will never go away, airbrushing models will never go away and photos of ripped bodies will never go away.
The image of perfect exists according to the media but you do not have to live your life trying to achieve it.

The day you go from diet to disorder your thoughts, methods and actions for your eating and exercise routine become compulsive and obsessive. They take over your life and you stop living.
If you feel like it's time to get help, wait no longer.

-Do you frequently rationalize what you are or are not eating?
-Do you feel uncomfortable eating around others?
-Do you obsess over ingredients, calories, portions or food combinations?
-Does the scale run and ruin your day?
-Is your self-esteem affected negatively by your weight?
-Can you not eat food that is not prepared by yourself?
-Do you feel guilty after you eat?
-Do you have anxiety before, during and after meal times?
-Do you frequently eat until you are sick or uncomfortable?
-Are you noticing physical signals with your body that you are not nourishing your body properly?
-Do you feel like you have to keep your eating regime a secret around friends/family?
-Are you considering/using laxatives, diuretics, weight loss pills or energy drinks/pills as the last resort for weight loss or to help control your weight?

Imagine living an amazing life, loving your body and eating and exercising in a healthy way because you genuinely want to keep your body in good health. Yes, you can have all of this but it starts with developing a healthy relationship with food and the body.

Eating disorders can be fatal. Anorexia nervosa, bulimia nervosa and binge eating are complex  illnesses caused by genetic, biological, behavioral, psychological and social factors.

Eating disorders and disordered thoughts about food and the body continue to thrive because we are constantly exposed to tips, methods and photos in the media - all helping people obsess further about food and the body. With so many body images to compare to and strict diets to feel pressured to follow, we live in a world where we raise our risk of developing negative body images just by connecting with strangers. 

National Eating Disorder week is here to help you (or any individuals you know). You can feel safe seeking help for your struggles with eating or the body. 

There are many stigmas that come with eating disorders which often keeps an eating disorder as a secret from family, friends and the world. But the beautiful thing is that there are trained, professionals who can help you so that you don't have to continue to live life feeling stuck, trapped or overwhelmed with your eating or body image concerns.

Recovery is possible. 
The day you decide you are ready for a change, you will recognize that you can finally start living life again. 

Beauty comes in all shapes and sizes
I am more than my appearance

Nobody is perfect
I love my body

I love being me
I am grateful for what my body allows me to do
I eat for fuel and for health
I won't compare myself to others


You are not alone. Help is just a call or click away. Learn more about the resources available to you.

Online Eating Disorders Screening

Are you worried about your food or exercise habits? Take this free, confidential online eating disorders screening.

NEDA Navigators

Are you new to an eating disorder diagnosis for yourself or a loved one? Do you need support navigating the overwhelming process of seeking help? NEDA Navigators are highly trained volunteers—and they are here to support you. Learn more about the program available to you with no commitment required.

NEDA Toolkits

Each NEDA Toolkit helps tackle the complex nature of eating disorders in a way that is useful and easy to understand. They are intended for guidance, not for standards of care and are based on information available at the time of publication. While the NEDA Toolkits provide reliable information, they may not address all the nuances of some unique circumstances. Find out more about each toolkit or download them below: