1/17/18

Is your weight (too much) on your mind?


A common focus (or struggle) for athletes is losing weight (or changing body composition) while trying to improve fitness.

It may seem effortless for an athlete to lose weight while training for an endurance event because of the extreme energy expenditure experienced on a day-to-day basis but in truth, many athletes struggle to lose weight despite exercising 8-20+ hours a week.

In my opinion, there's no shortage of proper education on how to nourish and fuel the athlete. The problem lies in application. Athletes often fail to properly time nutrition with training and plan out a well balanced diet and thus, there's always a struggle to maximize fitness, health and body composition throughout a training/racing season. In other words, most athletes don't eat enough of the right foods at the right times. I also blame the lack of time, focus and energy that athletes give to the daily diet relative to the time, focus and energy that is given to training. Most athletes fail to create sustainable healthy eating habits because well, nutrition is just not a priority until it really needs to become one.

Like many things in life, healthy eating habits require education but also a lot of trial and error, planning ahead, commitment, organization and flexibility. If you are willing to work for your performance goals, you should also be willing to work on your diet - in a healthy, non-extreme manner. The key word here is "work" - it's not a quick fix or elimination diet but instead, a constant work in progress.

With so much nutritional advice available at your fingertips and ears these days, not to mention a lot of overly confident food gurus, I recommend to not get your nutrition tips from non-credible blogs, forums, podcasts, interviews, magazines and experts. Thanks to social media, anyone can claim to be an 'expert'. Year after year, I see a common trend of athletes trying to adhere of extreme methods of eating and fueling in order to change body composition while trying to train for an athletic event because they read about it somewhere on the internet.

When an athlete has weight (too much) on his/her mind, there's a good chance that an extreme approach will be taken. Restrictive eating has issues; it may cause food obsessions, social isolation, fatigue, weakness, hormonal issues, bone loss, irritability, anxiety, depression, low blood sugar, sleep disturbances and low energy to name a few. Many negative physical and psychological issues develop when weight loss methods are taken to the extreme yet athletes continue to seek a quick fix/extreme approach.

If you are currently abiding by food laws, adhering to a good food/bad food list eliminating whole food groups, avoiding anything with sugar in it, not using sport nutrition to become more fat adapted or considering going keto, ask yourself why you are choosing the extreme approach? Is this style of eating/fueling sustainable for the rest of your life? Your diet does not have to be (and should not be) all or nothing. 


Sadly, there are far too many misinformed athletes and unqualified professionals following and prescribing extreme styles of eating (or not eating) in an effort to help athletes lose weight without considering the health implications of extreme dietary recommendations.

If you feel unhappy with your body shape, size or weight and worry all day about what to or not to eat all in an effort to look differently, remind yourself that when you restrict yourself from food, you don't become a better athlete. Instead, you become weak, tired and withdrawn. Food is your fuel. Food is your medicine.

Seeing that there are safe, responsible and healthy ways to change body composition and many unsafe, irresponsible and unhealthy ways to change body composition, I encourage you to ask yourself the following YES or NO questions to see if your weight is too much on your mind as it relates to your current eating habits? 

  • You have drastically cut out a significant amount of calories in an effort to lose weight?
  • You have recently cut out specific food groups or macronutrients from your diet?
  • You are constantly comparing your current body image to a leaner version of yourself (or another athlete), assuming that if you weighed less, you would be faster/better?
  • You are intentionally avoiding consuming calories before and during workouts in order to become fat adapted? 
  • You don't want to properly refuel post workout because you want to keep your body in a calorie deficit?
  • Your weight loss goal is often a primary motivator to start and finish workouts, no matter how exhausted, tired or fatigued you feel?
  • You are finding yourself overeating on the weekends because you "deserve it" yet restricting during the week?
  • You find yourself irritable, moody, low in energy and sometimes have difficulty focusing/concentrating?
  • You are almost positive that you can't maintain your current style of eating for the rest of your life but you are determined to reach your weight loss goal at any cost?

As you embark on another year/season of exercising/training with weight loss on your mind, remind yourself that you can not maintain good health and optimize your performance with a rigid and restrictive style of eating.  

If you feel you could benefit from a change in body composition/weight for health and/or performance, don't use forums and the internet for advice. Reach out to a Board Certified Sport Dietitian for help. 

1/16/18

Do you need fuel during a sprint triathlon?


When you think of a "sprint" you may imagine feeling out-of-breath with an uncomfortable lactic acid burn, going as hard and fast as possible for a very short period of time (perhaps 10-60 seconds). Although the intensity at which you race a sprint triathlon dictates how much you will suffer, a sprint triathlon is not technically a "short" race when it may take you over 60 minutes to complete the swim/bike/run distance.

I find that many triathletes, especially newbies, assume that a "sprint" triathlon does not require the need for calories or fluids during the race because the race is completed in a quick amount of time. While you can complete the distance sans sport nutrition and you won't fully deplete your glycogen stores enough to sabotage your performance, ingesting carbs during a sprint triathlon may still give you the competitive edge. 

You can learn more about my nutrition/fueling strategies and tips for performing at your best in a sprint distance triathlon in the January/February 2018 issue of Triathlete Magazine, Pg. 47.
Any questions, just send me an email.

And while we are talking about sprint triathlons, I'll share a throwback to my very first sprint triathlon circa 2004......

                                                   

And now today.......still smiling, thanking my body and enjoying the journey.

1/15/18

Garlic Tahini Dressing Recipe


Store-bought salad dressing are convenient and make veggies and salad extra tasty but I'm guessing you've found yourself pouring a bottle of dressing on your salad and thinking to yourself.......

"I should really start making my own salad dressing."


As a health-conscious individual, if salad dressings are part of your day-to-day diet, making your own salad dressing can help you eliminate the unnecessary store-bought salad dressing ingredients like artificial flavorings, preservatives, fats, salts, sugars and flavorings. 

If you must go store bought, don't stress. Just read the ingredients to choose the more "real food" selection. There are actually a lot of great options on the market.

But if you are interested in making your own salad dressing, here's a delicious Garlic Tahini dressing that I recently made for a group dinner last weekend and it was inexpensive, healthy and super tasty. This dressing is perfect for any dish as you can use it as a sandwich dressing or on stir-fry dishes. Enjoy!




Garlic Tahini Dressing
Ingredients
  • 1/3 cup tahini (stir in advance before measuring)
    (Not sure where to find Tahini at your grocery store? Check the condiments aisle near the ethnic foods or specialty olives.)
  • 1/3 cup water
  • 1/4 cup fresh lemon juice (about one big lemon)
  • 2 garlic cloves (minced)
  • 1/2 tsp salt
  • 1 tsp honey
Directions
  1. Place all ingredients in a food processor (I use the Ninja Master Prep Food Processor).
  2. Blend until smooth. Makes ~1 cup. 


For the salad, I made a super simple salad to highlight the dressing. My salad included chopped kale, arugula, radishes and shredded carrots, topped with raw sunflower seeds and tangerine slices.


As for the rest of our dinner, our friend Laura made the most amazing Lasagna with her mom's recipe (sans the meat) and it was outstandingly delicious!


For dessert, a homemade Flan (a Colombian recipe prepared by a friend of our dinner host) and four different flavors of layered cakes from the European Market here in Greenville. This Czech-inspired cake was hand-made (not by us) and was so yummy, along with the flan. It was great to hear stories about all of the food that we were yumming over, which for me, is a very special part of eating that I really enjoy.

We made sure to try all the flavors of the Czech cake and all were great! 



I forgot to take a picture of Thomas's famous guacamole dip but let's just say that nothing was left for me to sneak a picture of by the time dinner was served.

1/12/18

2018 Trimarni Training Camps - OPEN FOR REGISTRATION!




ARE YOU LOOKING FOR A MEMORABLE, VALUABLE, EDUCATIONAL AND FUN TRAINING EXPERIENCE WITH EXPERT GUIDANCE?
 YOU HAVE COME TO THE RIGHT PLACE.




We are extremely passionate about our triathlon training camps. We take great pride in selecting beautiful venues, which are conducive to safe and effective training, while carefully planning every detail of our camp itineraries to make the most out of your entire camp experience.

                               
Our mission is to provide our campers with an unforgettable camp experience, empowering you to stretch your athletic limits while providing you with a great amount of education and skill focus to help you become a better triathlete. When you participate in a Trimarni camp, we will give you our full attention as we want you to learn new training techniques (and break some old bad habits) to ensure that you can train effectively in your home environment, after your time at camp has concluded.

As you travel to a picturesque training location, surrounded by like-minded triathletes, you will leave your stressful and busy life behind you. We want to take care of everything for you so that all you have to do is book your travel and show-up to camp. Your camp investment will give you the unique opportunity to train in a group format (alongside two experienced coaches and SAG support), while getting great sleep, eating well, fueling smart and receiving a lot of motivation and inspiration from your fellow campers.

We look forward to giving you an unforgettable training experience at a Trimarni training camp.
Take a look at our camps to decide which camp will best fit your needs. If you aren't sure, send us an email and let us help.

$1 of your purchase will go directly to The Greenville Humane Society, which is one of the largest no-kill facilities in the Southeast. Thank you for helping us support our local community to create an environment where all animals are treated with compassion and respect.


Date: March 21st-25th, 2018
For: All Fitness Levels
Where: Greenville, SC

REGISTER HERE

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Date: August 8th-12th, 2018
For: Advanced Endurance Triathletes
Where: Greenville, SC

Not sure which camp is right for you or general questions about camp? Send us an email. 

1/10/18

Homemade Belgian Waffles



Let's talk about waffles. YUM.

This perfectly portioned restaurant breakfast staple provides just enough nooks and crannies for your favorite sweet or savory toppings and goes great with any protein of your liking. What's not to love about waffles?

Although convenient to purchase in the frozen section of your favorite grocery store, there's an art to making good waffles.

(When I cook, I learn so much about food and it makes me appreciate what I put into my body.)

Did you know that good waffles are not made from pancake batter!?!?

Waffles are not just thick pancakes.
Pancakes are floppy, soft and spongy whereas waffles are crisp on the outside and light on the inside. Waffles contain a bit more sugar and fat compared to pancakes to ensure the perfect consistency on the outside and inside.

Knowing this fact makes me appreciate really good waffles!


Now that I have my own waffle maker, I am enjoying the art of making really good waffles.

I recently made Belgian waffles and I totally impressed myself with the final product. Since the last three pieces of my last batch (frozen after I made them) was finished this morning before our morning workout, I'm excited for another go-around at making the following recipe. Enjoy!



Homemade Belgium Waffles
Campy not included in the final product. 

Ingredients
  • 2 cups all-purpose flour
  • 3/4 cup sugar
  • 3 1/2 tsp baking powder
  • 2 large eggs, separated
  • 1 1/2 cups milk
  • 1/2 cup butter
  • 1 tsp vanilla extract
Directions
  1. In a bowl, combine flour, sugar and baking powder. 
  2. In another bowl, lightly beat egg yolks. Add milk, butter and vanilla. Mix well. 
  3. Stir into dry ingredients just until combined. 
  4. Beat egg whites until stiff peaks form (I did this by hand - what a workout!)
  5. Fold egg whites into batter. 
  6. Bake in a preheated waffle iron for ~2 minutes on each side (my waffle iron does not require non-stick spray or oil). 
  7. Makes 4 large waffles (or 16 bite-sized waffles)

1/9/18

EXPLORE new weather conditions

                             

For 2018, I decided I would select a word to help define and guide my year.

I selected EXPLORE. 

I chose explore for many reasons but the original definition of "to travel in or through (an unfamiliar country or area) in order to learn about or familiarize oneself with it)" really spoke to me.

Although Karel and I will be doing a lot of traveling this year and thus, a lot of exploring, I felt like the word "explore" applies to so much more in life. As an example, sometimes it's important to explore our feelings. Feelings are often at the root of why we do and think certain things. Feelings drive our thoughts, behaviors and actions.



Although we are only in the 2nd week of the New Year, I have already explored my previous feelings about cold weather. In the past, I despised training outside in cold conditions. I never complained when it was cold because I knew I would be toasty warm inside on the bike trainer or treadmill. I never tried to train outside because well, it was just "too cold" for my liking. I developed a bad relationship with training in the cold, despite enjoying the change in weather in the winter. But the more I thought about things, I was simply resorting to what was comfortable and familiar to me. This thinking had little to do with my safety or health (with the right clothing, our cold weather is not unsafe for training) but instead, I had this idea of my "ideal" training conditions and anything less than my expectations was not practical and thus, I stayed indoors.

Well, that thinking doesn't work well in life for we will always be disappointed if we try to set a standard as to the best times or conditions to start or do/achieve something.

In further thinking, I recognized how much this mindset was not benefiting me for my upcoming races. Despite having big goals for myself in 2018, I must acknowledge and accept that come one of my five endurance triathlons this year, there's a good chance that I will experience race day conditions that are not ideal.

As part of my race day readiness, I need to explore training in unfamiliar and relative "sub-optimal" training conditions so long as my safety and health is never compromised. Although we can all build fitness and confidence by training in an environment that is comfortable, it's necessary to explore different conditions.


In the past week, I have rode my bike few times in 30-degree temps and have ran in sub 10-degree temps. This is all very new and unfamiliar to me but in keeping with my word of the year, it has been exciting to venture outside and explore how my body performs and how my mind works in different weather conditions.

Although I believe that athletes should primarily train in the environment that provides the best outcome for fitness gains and to keep the body in good health, we must pay attention to any thoughts that may be keeping us from exploring something new due to unfamiliarity. As an example, if you avoid training outside because it's "too cold" or "too wet" what will happen come race day if it's "too cold" or "too wet" for your liking? Will you start with the excuses that you can't race or you assume you will have a bad race or will you use your prior experience to know how to pace, dress and adjust your mindset for the best outcome possible with your given situation?

I really surprised myself over the past week for I never thought that I could train outside in such cold conditions. And it was COLD! But with each workout, I had a new, first time experience and I found it all really exciting, motivating and confidence-building.

Sometimes, when it comes down to it, we are our own worst enemy. We are scared or unwilling to step beyond what is comfortable and as a result, we miss out on many amazing life lessons and opportunities. It's so easy to fall into a routine or habits of doing what we like or doing what we are good at and avoiding what is "no fun". But learning about yourself and growing requires exploring new things in life - much of which may not be fun at the beginning.

With the help of my word of the year "EXPLORE" I have already found myself opening up to more opportunities and experiences. Now don't get me wrong - I would much rather train and race warm, dry and little to no wind conditions instead of cold, rainy and windy conditions but I can't control what will happen on race day. I am exploring new things this year because I want to put myself into situations that are out of my familiar/comfort zone in an effort to learn more about myself and in life in general.

I think it would be a shame to live life without exploring new things. I don't want to be in a rut of the same old routine day after day. I love living life and that includes exploring new weather conditions, food, people, places and experiences.

Life is to be lived and there is so much more to life than living within a space that is familiar and comfortable.

1/8/18

What's your 2018 stretch goal?


Last week I encouraged the athletes on our team to verbalize and commit to a race-day stretch goal for 2018. With a week of unfavorable weather conditions, there was no better time for this activity than on January 1st.

A stretch goal is something that you can’t do right now – thus a stretch is required. By having a stretch goal, you provide yourself with an opportunity to set your focus a little beyond what you are capable of achieving with a bit of work, patience and luck. A stretch goal can energize you to work a little harder than what you would do if you didn’t have that goal (especially in less than ideal conditions). Stretch goals are reachable with effort and time but just because you don't reach them, this doesn't mean that you failed.

We all recognize the importance of having goals but a stretch goal puts a little more healthy pressure into the goal reaching process. A stretch goal can help you change behaviors that are possibly holding you back from reaching your realistic goals. Stretch goals can give you motivation to try something new, embrace change or to step beyond your comfort zone.

Be mindful that it’s ok if you don’t meet your stretch goal. By having a stretch goal, you will be more likely to put in more work than if you don’t have a goal that wasn’t a little bit crazy, scary and a little beyond your reach. By having a stretch goal, you may find that you can achieve more than you thought possible, even if you don’t achieve that stretch goal by a given date.

What’s your race day stretch goal for 2018? 

As you think about your race day stretch goal, create a mental picture of what it will look like, sound like and feel like to achieve your stretch goal. Is it a race time, a placement, a feeling, an action?

What stretch goal will help you get you out of bed in the morning to train and what will keep you motivated and determined to put in the work, even when you are exhausted, the weather is crummy and you have a dozen excuses to keep you from starting your workout?  Make sure your stretch goal is just out of reach but not out of sight.

Here's my stretch goal for 2018:

For Ironman #13 and #14, my stretch goal is to break 10 hours at Ironman Austria (July) and 
place overall female amateur at IMWI (Sept). For Austria, I am not sure how the times will work out to get me across the finish line with a 9 starting my finishing time (eekk - crazy to think about it!) but I need this big goal in my life to help me take risks, stretch my comfort zone and stay committed to the small things (ex. strength training) and staying present in my training. I can't control what will happen on race day but I want to look back and know that I did what I could to make the stretch goal a reality. For IMWI, I decided to pass on Kona this year so that I could focus on a course that suited my strengths, race with my athletes and leave it all out there on the course for my last triathlon of the 2018 season. Unlike IM Austria, I am only racing the competition and not the clock at IMWI and it's a stretch to see myself winning the amateur female race but I need the challenge so I don't get too complacent and comfortable with my training over the summer.

What’s your race day stretch goal for 2018? 

1/5/18

New to Trimarni.....Sport Nutrition Product Reviews!


At Trimarni, we are big proponents of engineered sport nutrition products designed to be used during training and racing in an effort to provide a precise amount of electrolytes, fluids and carbohydrates on an hourly basis in an effort to support the many metabolic processes that can optimize performance and health. We do not prescribe to any extreme styles of manipulating the diet or fueling/hydration methods in an effort to gain the competitive edge.

Sport nutrition products are designed and marketed for athletes but because of the high sugar and calorie content, sport drinks have received a bad reputation from society. This has caused many athletes to fear or worry the usage of sport nutrition products during training and racing.  Since many sport nutrition products have been termed "unhealthy", there's been a trend for athletes to forgo the use of sport nutrition products and use real food instead, assuming that a more "natural" real food product will be just as effective than the commercial alternative.

In my opinion, sport nutrition products are heavily misused as athletes are not properly educated on the application of the product. And with so many different products on the market, there's no question that product overload has caused great confusion as to what product is best to consume and when. And when your favorite professional or age group athlete writes a race report, telling you what fuel works best for him/her, it's easy to believe that what works for someone else may work for you. Lastly, endurance sports are extreme sports. Consider the practical investment of hiring a sport dietitian to help you better understand how to fuel and nourish your body for your extreme active lifestyle.

But what it really all comes down to is that you can't outfuel a poorly planned diet. Sport nutrition will only work if you work on your daily diet. Fall short on healthy daily nutrition habits and there's a good chance that sport nutrition products will fail to give you a performance benefit and you may end up with GI distress and an unfavorable change in body composition.

I have spent most of my professional nutrition career studying, using and understanding sport nutrition products geared for endurance athletes. Beyond my title as a Board Certified Sport Dietitian, I am athlete who has completed over a dozen half IM events and 12 Ironman events (including 4x IM Kona). I've raced all over the US and internationally and have experienced a lot of success in the sport over the past twelve years. As an athlete, I understand the needs of the athletes - I get you!

Although I am all for prioritizing real food in the daily diet, I recognize the practical benefits of properly formulated sport nutrition products and how to best utilize those products in training and racing as they are effective, safe and convenient when used properly. There's no question that my success in endurance triathlon is heavily linked to understanding how to time nutrition with training and how to use sport nutrition products properly, all in an effort to optimize performance while keeping my body in good health. I don't consider myself a "fast" athlete but thanks to sport nutrition, my body stays healthy and I have trained myself to be great at not slowing down.

With so many sport nutrition products available to athletes, so many products that you may not have ever heard about and so many questions, concerns and application misinterpretations, I took it upon myself to start a new video/blog series to help educate endurance athletes about the various products that are on the market that may work for you. I didn't want to do this alone so I will be joined with my Trimarni assistant and friend Joey Mock, RD who will be helping me give some practical advice and feedback on various sport nutrition products for athletes and fitness enthusiasts.

A few things to keep in mind with the product reviews: 

  • We are not paid to promote/endorse any product. This video/blog series idea came to mind many times as I was accumulating a lot of sport nutrition products that I have received for free in exchange for an honest review OR because I reached out to the company to try the product out of curiosity (often because a nutrition athlete of mine was using the product or asked me about the product).
     
  • Each product blog will provide you with information about the company and product. The video review will give you a visual "taste" test and feedback to help you better understand the look, texture and feel of the product. Subscribe to our free weekly newsletter for a sneak peak of the upcoming product review.
  • I will never review or support a product that I would not use myself in training or racing. I always want to try a product before I recommend it.
  • Energy drinks are not sport drinks. I do not advocate the use of energy drinks or stimulants.
  • I look for safe, quality products free of banned substances, chemicals, food dyes and artificial ingredients. The more simple the product, the more I like it.
  • My focus is on the proper usage of sport nutrition products, specific to foods, bars, gels, powders and chews. I will not review pills.
  • This product review series is opinion-based from two qualified dietetic, licensed professionals. Our views do not reflect the thoughts/feedback of the company and in no way are we trying to misuse a product or misrepresent a company for our own benefit. 
  • All content is intended for general educational purposes only. Please use products at your own risk. The content provided is not a substitute for professional medical advice, diagnosis or treatment. Any products that you choose to try, you are choosing at your own risk and we are not liable for any losses or damages arising from your decision to try products reviewed on this blog. 
We hope you enjoy this introduction video and as always, if you have any questions, don't hesitate to send an email. 



If you are a company interested in having us review your product, contact me on my website contact page. 

1/4/18

My 2018 Food Trend Predictions



As a Board Certified Sport Dietitian and coach, I enjoy following food trends to see what my athletes are going to be asking me about throughout the year. Back in 2015, I wrote an article for Ironman.com featuring my eight food trends to watch out for and I think I did pretty well with my predictions. 

Kale, cauliflower rice, avocado toast, chia seed pudding, coconut oil, grain and gluten-free diets, and nut butters are among the many trend-worthy foods of the past that continue to appear on restaurant and fast food menus and in processed snacks and desserts. 

Food trends are widespread and contagious. Even if you hate kale, you learn to appreciate the dirt-like, bitter taste because you gravitate to what’s popular in an effort to fit in. In the health, fitness, and even endurance sub-cultures, our choices are often based more on popularity than on taste. 

Although it’s difficult to forecast the future, I made another attempt with my food trend predictions for 2018 in my latest Ironman.com article. Only time will tell if I predicted correctly or not!


1/3/18

Helping someone with an eating disorder



For many people, the New Year welcomes a great opportunity for change as it relates to health, wellness and diet. But among all of the chatter regarding weight loss, diet plans and fitness, at least 30 million people of all ages and genders are suffering from eating disorders in the US. Every 62 minutes, at least one person dies as a direct result from an eating disorder and eating disorders have the highest mortality rate of any mental illness.

For any individual who is currently struggling with an eating disorder, it can be very difficult to wake up on January 1st and simply stop the behaviors associated with a mental health condition. Beyond acceptance of a problem, seeking the appropriate care can be difficult. Denial, shame, misconceptions, money/insurance, stigma and fear can prevent someone from getting the necessary help/treatment needed.

If you know someone who may have an eating disorder, it can be very difficult to watch/see that person damage his/her health. Eating disorders are very complicated and often include negative, self-critical thoughts and feelings that fuel behaviors related to food, weight and body image. When an individual has an eating disorder, food is not seen as fuel or nourishment but it's used to deal with uncomfortable and painful emotions and thoughts.

At the beginning of the New Year with so many diet plans and health-seeking individuals, it can be very difficult to tell the difference between someone who has an eating disorder and someone who is dieting in an effort to lose weight or to improve health. There are a few warning signs to look out for and as the disorder progresses, the disorder is easier to identify in some individuals:

Restriction/dieting
  • Avoiding entire categories of food (ex. fat, carbs) or only eating low-calorie foods in small/tiny portions
  • Obsessively counting calories, reading labels and weighing food
  • Developing restrictive food rituals 
  • Taking diet pills and stimulants
  • Making excuses to avoid meals or situations that involve food
Bingeing
  • Unexplained disappearance of large amounts of food in short periods of time
  • Hoarding and hiding stashes of high calorie foods
  • Secrecy and isolation
  • Empty food packages and wrappers
Purging
  • Disappearing soon after a meal, making frequent trips to the bathroom
  • Showering, bathing or running water after eating to hide the sound of purging
  • Using excessive amounts of mouthwash, breath mints or perfume to disguise the smell of vomiting 
  • Taking laxatives, diuretics or enemas
  • Periods of fasting or compulsive exercise after eating
  • Complaining of sore throat, upset stomach, diarrhea or constipation
  • Discolored teeth
  • Swollen cheeks
Disordered body image
  • Extreme preoccupation with weight or body
  • Significant weight loss, rapid weight gain, constantly fluctuating weight
  • Frequent comments about feeling fat or overweight
  • Fear of gaining weight
  • Wearing baggy clothes or multiple layers in an attempt to hide weight
Orthorexia
  • Obsessive concern over the relationship between food and health
  • Increasing avoidance of foods because of food allergies without medical advice
  • Drastic reduction in foods/food groups
  • Irrational concerns over food preparation techniques
  • Strict rules and beliefs about food 
  • Anxiety, depression, mood swings and panic attacks relating to food
  • Feeling guilt when deviating from strict diet guidelines 
  • Feelings of satisfaction, esteem or fulfillment from eating healthy 
  • Increase amount of time spent thinking about food 

If you are concerned about a friend or family member who may have an eating disorder, it's important to not let your worries of saying the wrong thing stop you from voicing your concerns.

Here are a few tips for talking to someone about an eating disorder:

  1. Don't lecture or criticize. Instead, discuss specific situations and behaviors that you have noticed and why you are worried. You are not there to offer solutions or to counsel but to express your concerns about his/her health, how much you care about him/her and your desire to help.
  2. Be prepared for denial, resistance and anger. Remain calm, patient, supportive and respectful.
  3. Don't force someone into treatment. The decision to change must come from within. Make it clear that you care and that you will be available as a listener and for help.
  4. Avoid commenting on appearance, body and weight. This includes in person and on social media, which can make it tough to truly know if a person is struggling behind the happy-looking social media posts. For someone who is overly focused on his/her body, he/she may be looking for body image approval with a strong drive for acceptance or may be twisting positive comments into negative thoughts about body and weight. 
  5. Don't shame, blame or give simple solutions like "just eat". Eating disorders are complex problems and the right treatment depends on specific symptoms and issues and the severity of the disorder. Treatment with a team of professionals, who specializes in eating disorders, will address, diagnosis and treat the physical and the psychological aspects of the problem.
  6. Eating disorders don't have a look. An eating disorder is a mental illness and you can not determine a person's level of suffering based on appearance or weight. The individual is not choosing to behave a certain way but every individual deserves treatment and help.
  7. Stop the fat talk, diet advice and food talk. For a person who has an eating disorder, they likely already spend a large amount of time thinking about food and body image. Engage in more meaningful conversations beyond food and weight.
  8. Educate yourself about eating disorders so you have a basic understanding of the physical, emotional and psychological effects. Be knowledgeable about resources and sources for help. Encourage your friend/family member to call the free NEDA (National Eating Disorder Association) Helpline at 1-800-931-2237. Mon-Thurs 9am-9pm EST and Friday 9am-5pm EST.
  9. Set limits for yourself and decide what you are and are not willing to do for this person. You can only do so much. Be sure to take care of yourself throughout the process.
  10. The recovery from an eating disorder is a long-term, strenuous, exhausting process, lasting months if not years. While the road to recovery is not an easy one, it's the path worth traveling as it will improve health and quality of life and will finally put an end to the suffering that was keeping someone from living a quality life. 

1/2/18

Your 2017 in Review & 2018 Looking Ahead




The end of the year signifies the turn of a page in yet another chapter of your life story. There could not be a better time than right now to take the time to reflect on the last 365 days. Whether you choose to reflect on your life through the lens of being an athlete or as a leader, parent, friend, employer or because you want change in your career or personal life, reflection fosters self-awareness and change may help you achieve greatness in 2018.

Take some time to reflect on 2017 as you answer the following questions: 
  1. What events/moments went on your highlight reel?
    Your brain will most likely remember more of the negatives than the positives. Acknowledge what went well, the goals that you achieved and the events/experiences that made you feel good.  
     
  2. Acknowledge your biggest fans and supporters 
    Considering all that you have been through over the past year, who played an important role in your life? Express gratitude to those who made a difference in your life. 
     
  3. How did you grow this past year? 
    You are on a never-ending quest of self-improvement - always working toward a better version of yourself. Personal growth is the foundation of spiritual, emotion, physical and intellectual health and is an important component in success and happiness. 
     
  4. What's not working? 
    Without judgement or self-criticism, take an honest look back to recognize what needs to change in your life. Be true with yourself to reveal what's no longer working so that you can live a more meaningful, happy and successful life. 
     
  5. Theme/name of last year: 
    2017 was the year of ___________. 
Now that you reflected on last year, let's look ahead to 2018. 
  1. What kind of person do you want to be? 
    You carry a lot of titles in your life - athlete, friend, parent, spouse, employee, boss. To be a better person, get specific on how you will do a better job of "showing up" for your roles in life. 
     
  2. What are your goals? 
    What are your goals, possibilities, intentions? Write down all of your thoughts and make sure they are specific and realistic. Next, how will you stay committed? Make sure you have a good action plan. 
     
  3. What's your mantra/motto for 2018? 
    This is powerful. If you want something in life, you must attach the positive actions and intentions that will help you succeed. It's too easy to find the negative in life, especially when life isn't going as planned. If you are stuck choosing a mantra for yourself, consider what you need or want out of life in 2018. Words that may come to mind may include: Love, brave, hope, endurance, strength, resilience, present, calm, peace, guidance, happiness, empowerment, kindness, health, joy, freedom, flexibility, commitment, respect, encouragement, confidence, faith, wisdom, clarity, knowledge. 

1/1/18

2018 Trimarni kits - ORDER NOW!




We are so excited that the time has finally come to open our store with our 2018 Trimarni team kits. 

We had so much positive feedback from our kit design in 2017 that we decided to keep with a similar design and to only slightly change the background of the kits for a slightly new and fresh look. And with much request, we will now offer my 2017 pink kit design to the ladies.
We are once again working with Canari Cycling for the 6th year in a row as we have been so pleased with their continued dedication to providing our team with quality, affordable and functional custom gear, never overlooking any detail. 
For the females, you can choose between the black/grey kit or pink kit.

For the males, you have the black/grey kit as your only option.
If you are interested in ordering, our kit store will only be open for two weeks (the store will close on January 12th, 2018). Don't miss this limited time to get your Trimarni kit for training/racing in your 2018 season.

The following kit options are available for purchase: 
 Short sleeve tri suit (featured in picture above)
 Short sleeve tri top
 Sleeveless tri top
 Long sleeve jersey
 Cycling jersey
 Cycling shorts
 Tri shorts
 Bib shorts

We will also have new Trimarni BOCO gear hats, visors and for the first time, headbands - which can be purchased anytime of the year.

As always, thank you for your continued support and we can't wait for you to sport your Trimarni gear in 2018!

ORDER HERE


If you have any questions regarding sizing, just send us an email with your gender, height and weight and we can give you our suggestions. From our experience, the kits run true to size. 

Here are some kit pics of our amazing athletes in action....