Essential Sports Nutrition


Happy Holidays from Trimarni!

One of the best things about the holiday season is to reflect, look ahead at the coming year and to express gratitude to our supporters, friends and followers. 

On behalf of the Trimarni team, we would like to give you a big THANK YOU.

Wishing you a healthy, happy, loving and joyful holiday. 

-The Trimarni Team (Marni, Karel, Joe and Joey)


Keep your motivation flying high

Motivation is the most significant predictor of success. But as you, motivation is sometimes hard to find and very hard to keep. While it's well known that motivation requires breaking habits and behavior patterns, motivation can also come from something deep inside - an internal drive that fosters action. 

Whereas sometimes we feel that "pressure" inside to train, eat better or make a lifestyle change, it's important that you are able to stay motivated in the face of obstacles, fatigue, boredom, stress, distractions and oh yes, the holiday season that seems to be oh-so-busy!  

Motivation is different for everyone. Explore your unique motivation that drives you to work toward your goals.
Instead of feeling pressure to do something, feel inspired to do something. 

Instead of lowering your goals to match your struggling motivation, boost your effort to reach your goals.
I know this is a very busy time of the year but I'd like to share a personal story from Karel (as featured on my blog in January) to inspire you to keep at it, even when you don't feel like it. 


It is understandable to feel a lack of motivation in the cold winter months, especially if you live in a place where there is not much community support or friends who do the same sport and have similar goals as you do.

We all go through these stages of not feeling the motivation to train and we try to use all kinds of tricks to make us put in the work. When I get into the state of low motivation, I often refer back to time when I was injured with the tear in my plantar fascia and couldn't train or race for much of the summer. I was miserable all summer and I would have given anything for the ability just go for a slow jog. 

I went to Lake Placid in July 2015, which was suppose to be my big Ironman race of the season before my first IM Kona in October 2015, and being surrounded by several of our Trimarni athletes, I tried to be supportive and be a good coach,. but deep inside, I was struggling. I forced myself to pull out of the race with a DNF after the bike so that I would not do further damage to my foot. 

Now, when I feel like not doing much, I look back at that time and use it as the extra power and motivation that I need to get myself to start and finish a workout. Because I CAN. I don't have an injury that prevents me from working out. I'm not in pain. I'm healthy. 

Everyone is different and different things work for different athletes. Use your past struggles to keep you motivated for your future successes. 


Purple yam, quinoa and Brussels Sprouts bowl

It's been a busy week for us with the launch of our new Trimarni coffee blends, and well as everything else that we have on our daily plate - coaching, nutrition consults, RETUL bike fits and training.

Alongside the time that I give to my business (which feels like non-stop, all day, 7-days a week), I make sure to schedule in time for sleep, cooking and eating and exercise. I don't feel it's selfish to take care of my health and to make sure I give myself "me time."

For anyone who is super busy (who isn't??), time management is key. Every person has their own "style" of time management and for me, I need a written to-do list alongside my Google calendar for consultations, private and group training camps and article deadlines. Karel uses his phone calendar. Because there will never be enough hours in the day to get everything accomplished, it's important to make the most of the time that you have.

If you are struggling to take care of your health and/or making time for yourself, don't underestimate the power of small chunks of time to accomplish something important.

I created the most delicious creation for dinner last night and the best part is that you can easily prep the items ahead of time to make it super easy to combine together for a beautifully looking, great-tasting dish. With the help of the microwave and stove top, I got a lot done in a short amount of time and only had to use two pans/pots. I also find it really helpful to prep food before working out as it's easier to make healthy food choices and when you aren't exhausted and hungry, you spend more time enjoying the meal prepping process.

I hope you enjoy my latest creation!

Purple yam, quinoa and Brussels Sprouts bowl 

  • Purple yam or Sweet potato (cubed)
  • 1/2 cup dry quinoa
  • 6 ounce Brussels Sprouts (shredded) - I bought a 12 ounce bag of shredded Brussels Sprouts
  • 1 package tempeh (cubed) or your choice protein
  • Olive oil (at least 2 tbsp)
  • Salt

  1. Prepare quinoa according to package. 
  2. In a large skillet with ~1 tbsp olive oil, sautee Brussels Sprouts until lightly brown. Season with salt to taste. Toss to prevent burning. 
  3. Cook sweet potato in microwave until soft. Remove peel and cut into cubes. 
  4. Pour Brussels Sprouts onto a plate and in the same skillet, cook cubed tempeh in ~1/2 - 1 tbsp olive oil. Season with salt to taste (optional pepper/cayenne). Toss to prevent burning and add extra oil as needed. 
  5. Combine all ingredients in a bowl to your serving liking (presentation counts and extra points for taking a picture of your beautiful creation) and top/drizzle with your choice cheese, sauce or dressing. For an extra crunch, top with cashews. 
  6. Now stop your busy day, enjoy your beautiful dish and savor every bite! 


Learning to reframe your thoughts

On Sunday, I shared my frustration with my body during my long run and my failed attempt at a new pancake recipe on the Trimarni Facebook page. 

I accept that life isn't all rainbows and sunshine but I try to always see the positive in every situation as this is how my dad lived every day of his life. 

It's important to shift the content or context of your thoughts so that your thinking can be useful and purposeful rather than negative and unproductive. We all experience a rush of thoughts every hour of every day and with reframing, we can adjust the frame through which we perceive and describe ourselves.

Back in August 2010, I was finishing my first rotation in my dietetic internship and also training for Ironman Wisconsin. I had a super packedweek of interning along side trying to squeeze in training for an Ironman. This was my week of interning:
  • Monday - Hospice at Mayo Campus (charting notes for patients)
  • Tues - UNF counseling for students
  • Wednesday - Community nutrition project prep for Unison facility employees
  • Thursday - Preferred Nutrition interning (private practice specializing in eating disorders)
  • Friday - Sunday - No school/interning - just homework and studying. 

As you can imagine, this was a busy time for me in my life and every day I had lots of thoughts filling my head. As I was scrolling through a book titled "Counseling Tips for Nutrition Therapists by Molly Kellogg, RD, LCSW., I came across tip number ten titled "REFRAMING."

The chapter focused on clients who get stuck in ways of perceiving themselves and their world that won't allow for change. A reframe can help shift a client out of a stuck place. Reframing a problem involves placing it in a different context (or frame) and thereby changing its meaning. A new perspective leads either to acceptance or to creativity about what to do differently.

Consider your current struggle in your life - perhaps it's stress at work, relationship issues, feeling a plateau (or low motivation) in your fitness routine, feeling anxious or out of control or struggling with body composition. Do you ever find that your thoughts are constantly rooting back to that one struggle in your life? To step away from this rigid thinking, it's important to consider that life is not black or white. Even if you lose weight, there may still be stress at work or trouble in your relationship. Low motivation in your fitness routine is not because you are a lazy or unmotivated person. By practicing new behaviors with a creative state of mind, you can lessen anxiety and foster change without feeling defeated.

If you are trying to make a change in your life, consider reframing your thoughts to help you better approach your individual life journey. Here are some reframing examples from the book:

"For the taxes I pay, because it means that I am employed"

"For my aching muscles, because I am strong and able to work hard"

"For the alarm clock ringing much too early, because it tells me I am alive for another day"

"For the gutters that need fixing and the windows that need cleaning, because I have a home"

I'd like to leave you with a wonderful quote from the book:

"It takes courage to demand time for yourself. At first glance, it may seem to be the ultimate in selfishness, a real slap in the face to those who love and depend on you. It's not. It means you care enough to want to see the best in yourself and give only the best to others."


Now proudly serving Trimarni Coffee

If you have ever traveled abroad, you may have noticed that the coffee culture in Europe is a little different than what we are use to in North America. This picture of an espresso from McDonald's in Austria says it all.....

Although you may find Europeans drinking their coffee on the go, there is a greater purpose to coffee drinking beyond the caffeine-fix.
As a European, it's no wonder that Karel takes his coffee drinking very seriously. Karel knows good coffee from well, not-so-good coffee. Karel wants a small portion of good quality coffee beans to be savored and enjoyed slowly from a small cup.

Karel even got rid of our coffee maker machine as he finds joy in "making" his coffee. Whether it's from his french press, espresso machine or a stovetop percolator, Karel loves his morning cup(s) of coffee.

As I mentioned above, Karel doesn't drink coffee for the caffeine fix. He truly appreciates the flavor, history and story behind the coffee beans, similar to any wine connoisseur.

Since Karel is very particular about his coffee, he knew there was something special about the coffee that he received as a gift (from our assistant coach Joe) a while back from the Abita Roasting Company. I'm pretty sure Karel's immediate response was "oh wow."

When the opportunity came about for Trimarni to have our own custom labeled coffee, roasted and packed by Abita Roasting Company in Abita Springs, LA. Karel couldn't turn it down. Knowing how much Karel loves his coffee and he would never put our business name on something that was not to his standards, I happily agreed.

For the first time ever, we are proud to serve Trimarni coffee.

Give it as a gift or keep it for yourself, we would like to invite you to try out our genuinely great tasting coffee. Enjoy it on the go or better yet, take some time out of your busy day to sit down and savor the full flavors of our selected roasted whole coffee beans. We currently have two amazingly great tasting blends: Grumpy Puppy and Resilient Joe.


Is the process of waking up a very slow and sometimes unpleasant process for you and those around you? If you roll out of bed with morning grumpiness, we'd like to help you add a little something special to your A.M. routine. While we can't promise that you will have as much energy as a puppy, we are confident that you will feel a little less cranky with a cup of Grumpy Puppy. 
  • Uncommon
  • Rich
  • Full.
  • Bold flavor
  • Medium dark roast
  • Net Wt. 12 ounces
  • Whole Bean

RESILIENT JOE - $14.95There's no single factor that contributes to longevity but it is important to develop resilience for life's every day struggles and stressors. One of the most common features among people who live a quality filled life is to live with purpose and to find meaning in the things that occur in your life.As you drink your cup (or two) of Resilient Joe, get after that to-do list with confidence and stay strong as you discover the silver lining in even the worst of circumstances.  

This coffee is named after Marni's 94-year old Grandpa "Joe" who is mentally sharp, physically active, a great story-teller and a lover of a good strong cup of Joe.

  • Yirgacheffe which is widely considered the birthplace of coffee. A stunning Ethiopian bean unlike any other in the world.

  • Floral
  • Sweet
  • Fruity
  • Smooth flavor
  • Medium/Dark roast
  • Net Wt. 12 ounces
  • Whole Bean

  • To learn more and to order:

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