Essential Sports Nutrition

1/18/19

Building your team of experts


When browsing a popular forum page not too long ago, I came across a thread of an athlete looking for nutrition assistance. One of the comments had me thinking about the overwhelming number of experts that an athlete can choose from when it comes to assistance with health, body composition, mental skills, fitness and performance. This certainly extends to doctors, physical therapists, massage therapists, strength coaches, etc.

I believe that there's someone out there for everyone BUT you do have to do your due diligence. What is it that you need from your professional and does she/he have a similar belief structure as your own? 

Today, it's easy to turn to the internet and social media for health advice but the WWW isn't the best place to get information as it relates to your personal situation.

As it relates to finding the best "expert" to assist in your health, performance and/or body composition goals, here are a few of my tips:

  1. Credentials - Today, anyone can claim to be an expert. Use your basic knowledge to determine if your expert has credibility to call him/herself an expert. Does this person have the appropriate education/schooling to diagnose and treat you? You can also look for advanced credentialing such as CSSD (Board Certified Specialist in Sport Dietetics) to demonstrate specialized experience, knowledge, skill and expertise in a certain area.
  2. Experience - It goes without saying that you should be searching for an expert who has expert experience in the area that you need help with. In some fields, lots of experience may be more beneficial than having lots of credentials. If you are an athlete, your expert should be experienced in your sport. Just because someone has formal education to call him/herself an expert, this doesn't mean that he/she should professionally counsel you. While she/he may have textbook, laboratory or internet knowledge, it's also good to have real life experience.

  3. Avoid black or white thinking - When you reach out to an expert, you should be able to ask questions without judgement or fear.  An expert should have time for you - treating you like an individual, listening to your background and always considering options and different problem-solving strategies. Rigid thinking and not listening means an inability to change the mind. But with humans, we are all different. Flexible thinking and personalized advice is important in the counseling process as it relates to long-term success.
  4. Philosophy - I feel a business or personal philosophy is extremely beneficial when it comes to finding our expert. Instead of reaching out to someone who is popular, you should understand and align with his/her methods and philosophy. Ask around for recommendations and referrals from athletes who have worked with your potential expert to ensure that you find the right person for your needs. Pay attention to contradictions in advice, extreme methods or affiliations to "sell" you a product. Take some time to understand the set of beliefs and principles from your future expert to ensure that he/she practices what he/she preaches. Above all, a philosophy outlines the values that are important to that person/business. If you don't connect with his/her philosophy, there's a good chance that your expert is not the right fit for you (even if he/she worked fabulously well for your friend/teammate and has a large social media following).
  5. Don't look for a quick fix - As with any professional, it's important to find someone who is properly trained and offers sensible, realistic, sound advice. Don't choose your  expert from his/her social media following/presence or a promise that he/she can quickly cure/fix your issues. Ask questions before you commit. With so many self-made experts, it's difficult to recognize who is trustworthy or not. Be mindful that a change in behavior/health is never a quick fix. Don't expect immediate, rapid or dramatic changes when starting on a new journey. If your expert promises that you will be an overnight success or there's a quick fix for your problem, be warned that something is too good to be true.
  6. Take your time - Just like with any field, finding the right professional for your needs may take time. Instead of googling for free advice, start the process of finding the expert who can help you answer your questions and give you appropriate advice that will help you reach your goals/needs. And it's ok to have multiple experts in the same field! 
A big thank you to the experts that are part of my team!
  • Erin Carson - Strength Coach
  • Gloria Petruzelli - Sport Psychology
  • Chris Johnson - PT
  • Scott Kaylor - PT
  • Dr. Casses - Doctor
  • Kelly Vanleeuwen - Massage Therapist 
  • Kristen Johnston - My swimming partner 
  • Campy Sumbal - Recovery coach ;) 
  • Karel Sumbal - Life-long teammate 
  • Our new coaches!! (More on this soon)

1/17/19

Sport Nutrition Myth or Fact??


You can get dehydrated in the cold or when swimming. FACT
When exercising in cold environments, respiratory water loss increases because of the low humidity and increased ventilation rate. Additionally, under all your clothing keeping you warm, it’s possible for sweat rates to exceed 33 ounces per hour. When swimming, if internal body temperature exceeds the sweat threshold, you will sweat (even if you don’t feel it because you are already wet). You may also find yourself needing to urinate more often when swimming due to the increase in plasma volume that occurs during immersion from high pressure baroreceptors. This may increase risk for dehydration. Make sure to stay up with your hydration intake in cold weather and while swimming by bringing a water bottle with you (or a sport drink when appropriate). 



Caffeine causes dehydration. MYTH
Athletes have been cautioned to avoid caffeine (ex. coffee) before and after exercise due to association with dehydration or electrolyte balance. There’s no strong, consistent evidence that caffeine is a diuretic and should be avoided before/after exercise. However, caffeine does come with adverse effects, such as an increase in blood pressure at rest and during exercise, an increase in heart rate, GI issue and insomnia. Caffeine may enhance performance due to its role in stimulating the central nervous system to reduce mental and physical fatigue in some individuals. Caffeine is considered safe at recommended doses (2-6mg/kg/bw). 



To prevent a cramp, consume lots of salt. MYTH
Cramps are a common phenomenon affecting athletes and non-athletes (ex. night cramps). Normally, muscles voluntarily contract and relax to encourage purposeful movement, physical activity and posture. When a muscle or group of fibers contracts involuntarily, it goes into a spasm. A forceful and sustained spasm causes a muscle to cramp. A muscle cramp can be painful and may last from a few seconds to fifteen or more minutes. Eventually, the muscle will relax and resume its normal state of functioning. Although cramps can occur anywhere, they typically occur in the lower extremities, such as the feet, calves and quads.
Although the primary cause of a muscle cramp is unsolved, overuse, fatigue and dehydration are frequent culprits. However, recent research is demonstrating that hyperexcitability of the nerves that stimulate a muscle may contribute to exercise-induced cramping. Anti-cramp products, such as HotShot, claim to reduce the longevity or incidence of cramping by stimulating sensory neurons in the mouth and esophagus to send impulses to the spinal cord, which then overpower and inhibit repetitive signals coming in and out of the cramped muscle. Before you begin to add more salt to your diet (or to your sport drinks), make sure you are warming up properly, building into stronger/intense efforts and pacing yourself to help delay fatigue. For triathletes, there's greater risk for cramping in the feet/calves when you swim after a run due to exhausted lower leg muscles. 



Coconut water is a healthy sport drink-alternative. MYTH
Coconut water is derived from the fluid inside a coconut. An 8-ounce portion of unsweetened coconut water contains about 50 calories, 55mg of sodium, 11g of carbs, 9g of sugars and 460mg of potassium. Although coconut water contains calcium, phosphorus and magnesium (electrolytes found in sweat), sodium and chloride are the major electrolytes because they reside in the extracellular fluid. Compared to a sugar-rich hydration beverage, coconut water is a safe and natural alternative to help meet hydration needs during low intensity, short-duration exercise. However, to sustain moderate to high-intensity exercise for longer than 90-minutes, the body depends on ingested carbohydrates and sodium – both of which lack in appropriate amounts in coconut water.  Additionally, if you are paying extra for coconut water to increase your daily potassium intake, look no further than the produce aisle – a large potato contains 1553 mg of potassium! If you enjoy the taste of coconut water over plain water, choose it for light activity. But to prevent dehydration, replace lost electrolytes and provide the muscles with carbohydrates, a well-formulated sport drink is encouraged. In all other situations, plain water should be your go-to hydration beverage. 

1/16/19

Triathlon Night Event


Calling all new, future and current triathletes in and around the Greenville area!!!


To kick-off 2019, we invite you to show support for our amazing Greenville triathlon community by attending "Triathlon Night" at Carolina Triathlon.

When: January 27th, 2018
Time: 5:30-7:30pm
Where: 123 Welborn Street Suite 102
Greenville, SC 29601

We look forward to the opportunity to connect you with other triathletes in and around the Greenville area who also love the swimbikerun lifestyle.

If you are new to the area or new to triathlon or you just love triathlon, come meet several of the local "experts" who work with triathletes (Coaches, PTs, Massage Therapists, Strength Coaches, Race Directors, Store owners, etc.).

After a meet and greet, we will have a Q&A with the local triathlon coaches and professionals for you to ask questions. Every coach/professional is welcomed to provide information about his/her services and sell gear/services.

Light snacks and drinks will be provided. We will conclude the evening with raffle prizes!
A big thank you to the following companies/people who are donating raffle prizes for the event:
Run In - $50 gift card
Sam Smith - Strength Class gift certificate
Katie Malone - Underwater video swim analysis
ROKA - 5 x $50 gift cards
Set Up Events - 2 free race entries 
zealios - Skin and body care package
CLIF Bar - Assortment of Clif energy granola
TeamKattouf Coaching - supplement package
Veronica's Health Crunch - 4 bags of crunch
Mg12 - The Power of Magnesium - Basket of Mg12 sport products
Ironman - Time to Tri bag of must-have triathlon goodies



Any questions, contact Marni via Trimarnicoach.com (contact page).

We look forward to seeing you there!

For more info: Click HERE.

1/15/19

Recipe: Sweet Potato Protein Pancakes


Athletes love pancakes! Therefore, I knew that I needed a pancake recipe in my book Essential Sports Nutrition. However, I didn't want just a simple pancake recipe. When I make pancakes, I typically keep it super simple (basic ingredients) or I use a box of Kodiak cakes (which also works great for traveling) but I wanted something a bit more nutritionally complete to help meet the needs of an active individual.

Joey mentioned to me about her sweet potato pancake recipe that included cottage cheese. At first I was skeptical.....I love cottage cheese but in pancakes??? But these pancakes came out amazingly well! Satisfying, protein-packed and a perfect option for an on-the-go snack or for breakfast. Enjoy!

Sweet Potato Protein Pancakes
Yield 10 (4 1/2 inch pancakes)
Prep: 15 minutes
Cook: 15 minutes

Ingredients
  • 2 sweet potatoes
  • 1 cup gluten-free rolled oats
  • 1 cup 2% cottage cheese (my favorite brand is Daisy Brand)
  • 2 large eggs
  • 4 large egg whites
  • 1 tsp baking powder
  • 1 tsp vanilla extract 
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • Nonstick cooking spray
  • Maple Syrup - for serving (optional)

Directions
  1. Pierce the potatoes five or six times with a form and microwave for 5-8 minutes, rotating halfway through. 
  2. Place the oats in a food processor and grind until they make a fine oat flour. Transfer to a large bowl and set aside. 
  3. Place the cottage cheese in the food processor and process until smooth. Add to the bowl with the oats and stir well. 
  4. Scoop the sweet potato flesh into the food processor and process until smooth. Add to the bowl with the oats and cottage cheese and stir well. 
  5. Add the eggs, egg whites, baking powder, vanilla, cinnamon and nutmeg to the cottage cheese mixture and stir well. If you prefer a thinner pancake, add a little water to achieve your desired consistency. 
  6. Heat a skillet or griddle over medium heat and spray with nonstick cooking spray. 
  7. Using a 1/2 cup measuring cup, portion the batter onto the skillet or griddle. Cook the pancakes until bubbles form and begin to burst in the center, about 4 minutes. Flip with a spatula and cook until done, 3-4 minutes. 
  8. Serve with maple syrup (if desired). 
Nutrition facts
Per serving (2 pancakes)
Calories: 192
Total fat: 4g
Saturated fat: 1g
Total Carbs: 25g
Fiber: 3g
Protein: 13g
Sodium: 333mg

1/14/19

Don't forget the small things



It's a common occurrence. The injured athlete is dedicated to physical therapy in order to get back to training and once the athlete is "healed," daily rehab exercises are pushed aside. Little does the athlete consider that these rehab exercises are now beneficial as prehab exercises - to reduce the risk of a future injury (or re-injury).

With this being my 13th consecutive season of endurance triathlon training and racing, I won't lie - I've made my fair share of mistakes and very stubborn decisions during my early years. Triathlon has been an incredible hobby for me because it's taught me a lot about patience, hard work, time management and structure.

In today's society, epic workouts and big results are easily highlighted. We often see the highlight reel instead of the behind the scene moments. This often leaves us feeling like results are easy to achieve so long as you work hard.

As I train for my 15th (IM Canada) and 16th Ironman (Ironman World Championship) this summer, I am no longer constantly chasing longer, harder or faster. Sure, I'd love to cover the 140.6 mile distance in a faster time but the way to do is not necessarily through harder or longer training. With such a great aerobic base under my belt, I need to put my focus/energy into areas that will make a significant difference in how my body adapts to training. Therefore, what I do between training sessions matters a lot for it's the small things that continue to help me improve. The daily mobility work, strength training, good sleep, proper fueling/nutrition and mental skills are contributing to big picture goals. I'm confident that through these little things, the big things will eventually fall into place.

Here are a few small things that I'm focusing on right now to help me consistently train and better adapt to training. Although they don't take much time or energy, they are easy to dismiss if not a daily priority.
  • ~5 minutes a day of mobility work on my back/hips and neck/shoulders
  • 3-4 sessions a week of strength training (full body)
  • Daily glute/pelvis exercises to help with my running
  • ~3-5 minutes of warming up before I start a cardio session
  • Making sure I stay well-hydrated on a daily basis
  • Making sure I eat "enough" on a daily basis and support my training sessions appropriately with proper fueling/sport nutrition before/during/after workouts. 
  • Spending a few minutes to clear my mind before my workouts to help me stay present and attentive. 
  • Getting off the computer/phone at least 90 minutes before bed. 
What small things are helping you in your personal athletic journey? 

1/11/19

Recipe: Peanut Butter Pretzel Balls


While it's extremely important to think about what you eat before, during and after exercise, as well as on rest days, most athletes fail to plan ahead or question what and how much to eat. When you fall short on your meal planning and nutrient timing, you also fail to ensure that you are delivering the nutrients that your body needs to help you perform (and recover) at your best. When writing my book Essential Sports Nutrition, it was important to me that all recipes were nutritionally balanced and delicious. As an athlete myself, I want my recipes to come together quickly and to include easy-to-find ingredients.

To help you out, here are a few recipe ideas from my book to help with your meal planning:
Breakfast - Blueberry Stuffed French Toast


Lunch - Southwestern Salad


Afternoon snack - Carrot Cake Muffins

Dinner - Maple-Dijon-Glazed Salmon 

 
                                           Dinner - Sesame-Honey Tempeh with Wild Rice


Peanut Butter Pretzel Balls
Pg. 146 in 
Essential Sports Nutrition

Yield: 24 balls
Prep: 15 minutes

Ingredients
2 cups bite-size pretzels
3/4 cup creamy peanut butter
2 1/2 tbsp honey
1/2 tsp ground cinnamon


Directions
  1. Put the pretzels in a resealable plastic bag. Crush with a rolling pin until finely crushed but not too powdery. 
  2. In a medium bowl, stir together the peanut butter, honey, and cinnamon. Stir in the crushed pretzels until well combined. 
  3. Use a tablespoon to scoop the mixture and roll into 24 balls. Transfer to a parchment paper-lined baking sheet. 
  4. Freeze on the baking sheet for 10 minutes to set. 
Nutrition facts 
Per serving (1 ball):
Calories: 67
Saturated fat: 1g
Total fat: 4g
Protein: 2g
Total Carbs: 6g
Fiber: 1g
Sodium: 63g


1/9/19

Are your healthy food swaps unhealthy?


The other day I received an email from a former Trimarni athlete who asked my thoughts about a product called Tofu Shirataki Spaghetti. This athlete has been working on losing weight and regaining a healthy lifestyle and is looking for a gluten-free pasta alternative.



At first glance, this looks like a delicious protein-rich noodle option. But when reviewing the ingredients, you'll quickly realize that there's not much to this product. 

Water, soybeans, yam flour, calcium hydroxide, glucono delta lactone, calcium sulfate.  

While the intention was good, with only 10 calories per serving (and less than 1g protein), I told the athlete that I don't feel this is the best "pasta" alternative. First of all, I can't see how this product would be satisfying. Secondly, I don't see much nutritional value in this factory-made concoction. 

The athlete then mentioned if spiralized noodles would be a good option in place of pasta. While offering a good dose of vitamins and minerals, there's not much to spiralized noodles.....just like with cauliflower rice. While these options are fabulous ways to decrease calories, it's important that your meal is still providing your body with the macronutrients (carbs/protein/fat) it deserves. For example, swapping out bread for a rice cake, spray butter for regular butter, a protein bar instead of eggs, sugar free jello instead of yogurt, or cauliflower mashed potatoes instead of regular potatoes may look like you are saving a bunch of calories (which you are) but you are also forgoing a bunch of nutritional content. For athletes, it's very important that your meals don't fall short in any one macronutrient (ex. carbs, protein or fat), for that's how sickness, injury and fatigue risk increase.

Instead, my option for this athlete was a plant-based pasta (ex. Explore Cuisine) and to add in crumbled tofu and marinara sauce for a hearty, satisfying and nutritious meal.

Although many "healthy" food swaps are no more healthy than the real-food option (ex. organic cookies, gluten-free bread, coconut yogurt, dairy-free ice cream), unless you have a medical/health or ethical reason to rid a certain food from your diet, make sure your recent "healthy" food swap is serving you well. Certainly, no food swap should leave you you exhausted, unsatisfied, hungry, constipated and moody.

It's time to take stock to any recent dietary changes that you've made. Take a deep look into your recent diet and ask yourself "have I made an healthy food swap that could potentially sabotage my health???"

1/8/19

The power of a present mind


The other day on Facebook and Instagram, I shared videos of me and Karel on our trainer bikes. The piece of information that I failed to include was that we were both performing a bike test to establish training zones. The test was the 4DP Full Frontal Fitness Test. We each performed the test on different days - thus the opportunity to secretly film one another during the test. My video was during my 20 minute section of the test and Karel's video was during his last one-minute effort of test. There was a lot of suffering between us both!

Because we have never done this test before, we had nothing to compare to. There were unknowns and no way to predict the future. We were both truly in the moment in order to bring forth the best effort possible throughout the test.

For athletes, there's great power of a present mind. While it sounds simple, many athletes struggle to stay in the moment before and during training and on race day. Especially in a sport like triathlon which has so many uncontrollable factors and unknowns, it can be extremely difficult to have complete focus and concentration to the present moment.

As an example, how many times have you contemplated skipping a workout because you feel completely exhausted. You somehow muster the strength to get yourself started and surprisingly, you feel amazing and have an awesome training session. Another example is the jumping ahead in thoughts during a workout or race - wondering what's going to happen in the next 10 minutes, 5 miles or several hours. Lastly, there's the example of going to into a workout (such as a bike test) with expectations of your past effort or a feeling of what you think you are capable of doing, which brings disappointment if you don't meet your expectations.

When you are in the present moment, there's no worry, overthinking, pressure or doubt. There's no thinking about past events or future outcomes. There are no distractions keeping you from being 100% attentive to the task at hand. There's nothing to chase or to make you feel defeated.

The future is unpredictable. Despite trying really, really hard to control everything, you can never predict what's going to happen. Nothing is more powerful than a present state of mind.

As an athlete, there is so much room for improvement and growth. Never stop dreaming big and working hard. Just don't be the athlete who is constantly sabotaging a training and race day performance because youconstantly feel tremendous pressure and self-doubt about future outcomes or because you can't seem to let go of the "better" past version of yourself.

1/7/19

Becoming more body image positive in 2019


The New Year is flooded with ways to improve your health - specifically through diet and exercise.While there is nothing wrong with embarking on a new journey, the first step to improve your health is to learn to be kind to your body.

To start the New Year, I wanted to share a few of my thoughts on the topics that I feel athletes become vulnerable to as it relates to diet and exercise. Athletes are very disciplined, dedicated and hard working individuals but tend to function on the side of extreme. Many athletes are so focused on an outcome that they forget to be kind to the body. Most diets and exercise plans require a lot of willpower and discipline. People fall in and out of programs because they are exhausting - mentally and physically. In turn becomes body shaming, critical judgement, self-hate and unrealistic body ideals. In other words, in a quest to become healthier, you lose sight on the first step of improving your health - being kind to your body.

I hope you find these videos helpful as you explore a new journey of good health, happiness and body kindness.

New Year.....New You?
As you count down the hours until the New Year, are you once again resolving that this will finally be the year where you will take better care of your body?

Despite the many ways that you can practice self-improvement, January 1st is strongly associated with making changes to your body size, weight and looks through extreme exercise and rigid dieting.

Sadly, social media has a lot to do with your body image and relationship with food.

Here are my thoughts on how you can start the year off right, without falling victim to the New Year, New You campaign.

                                                     
                                   
Quick Fixes and Trendy Diets

We are a weight obsessed, social-media influenced, quick-fix seeking culture.

While there are many reasons why people diet, those with low self-esteem, poor body image, individuals with an addictive personality, anxiety, depression and feel pressure from society to look differently are susceptible to follow a style of eating that includes rules, good vs bad foods, strict eating regimes and social motivation.

Therefore, it's no surprise why so many people are tempted to follow a trendy diet that claims to improve mental and physical health, boost self-esteem, improve body image, eliminate cravings, boost energy levels, heal your gut, reprogram your body and achieve incredible results.

Don't be fooled! There are many physical and mental dangers of extreme dieting.

                                                    
     
Race Weight
Let's talk race weight.

We live in a society that focuses on competitive leanness. Most athletes train, eat and live with the mindset that the leaner or more defined you are, the better you'll perform in sport.

Often this mindset gets messy. Whereas the initial focus for weight loss is to perform better, athletes can easily get obsessed with the idea of achieving the perfect athletic body image but sadly, sickness, injury, a performance decline and burnout occurs.

Do you nourish and fuel your body because it's an incredible vehicle that allows you to do incredible things in your sport or are you chasing a weight/image through rigid eating, calorie restriction and over exercising?

                                                   

Gadgets and Trackers

Fitness tracking, calorie counting, body composition measuring and body weighing may not be inherently bad, unless you have an obsession with data.

An obsessive focus on numbers may encourage unhealthy attitudes, behaviors and thoughts related to your self-worth, body image, eating choices, exercise regime, athletic worthiness and self-esteem.

Are your gadgets and tracking devices doing more harm than good?


                                                      

1/2/19

Should your diet have a name?



Around the age of ten, I decided that I would never again eat meat. The decision to become a vegetarian was not a temporary fad that I would one day give into when I was craving meat or when I was in a social setting and meat was served. Nearly 26.5 years later, I am still proud to call myself a lacto-ovo vegetarian. However, I don't feel my diet needs a name for the only thing that makes my style of eating different from Karel's style of eating is where we get our protein from.

My decision to become a vegetarian was not supported by the idea that I needed to do so to become more popular, to fit in with a crowd, to achieve a different body image or to boost my health. It also wasn't a New Year resolution. Oddly enough, I can't remember the trigger why I wanted to give up eating meat but I do remember that it was around the month of April and I was around 10 years old when I came home from school and told my parents about my recent dietary change. 

I knew very little about nutrition at the time so this was simply a personal decision with no ulterior motive other than I love animals. Since then, I've never told or asked anyone else to become a vegetarian as this was a personal decision that was important to me but it also took a lot of effort, work and time to figure out how this style of eating would work for me.

Because my "new" diet was restrictive by nature, I needed to learn how to do it correctly so that it would support my athletic goals as a high school and collegiate swimmer and keep me in good health. I needed to do a lot of education to learn how to eat a healthy and well-balanced diet while fueling my very active lifestyle. I also needed to learn how maintain this diet in a healthfully way. I'd say that it took me a good 4-5 years to really master plant-based eating as an endurance triathlete.



Going back to the title of this post, still today, I've yet to think of my eating patterns as a "diet." I've worked really hard to create enjoyable, sustainable and healthy patterns that I can maintain for the rest of my life and most of all, as an elite ultra-endurance triathlete, I never feel limited by my lifelong style of eating. Even though I am vegetarian, I don't see my diet as something that is rigid and strict with rules and an off-limit food list. I don't panic when I eat out, eat with others, travel or if someone else prepares my food.

Your current diet doesn't have to be a forever style of eating but it should be helping to pave the way to healthy habits that you can maintain for a lifestyle. Your diet also doesn't need to have a name if you don't want it to.  If your diet has a name for medical/health reasons, just make sure whatever you need to avoid is replaced with an alternative that fills in nutritional gaps. Regardless of what you call your diet (if you choose to do so), your diet should not leave you hungry, deprived, unsatisfied, without energy, feeling isolated, requiring an excessive amount of planning and prep and costing you a lot of money. Your diet should work for you at home and when you travel. Your diet should be simple and stress-free. Sure, with any new improved style of eating, it's going to take some work but if it's all for a lifestyle change (and to support your mental and physical health), the work will be worth it. 

When you think about the diets that are marketed to the masses these days, most claim to be a lifestyle diet. But sadly, diet plans don't teach you the tools that you need to make your new way of eating part of your life. And many diets make you more stressed, anxious, worried and fearful about food than before you started the diet plan. 


In 2019, make the effort to personalize a style of eating that works for you, your lifestyle, your health and your activity regime. You may be surprised to learn that the diet that works best for you actually has no name. Yeah, this style of eating isn't glamorous or sexy but when you stop obsessing and stressing about food, you can put your energy, focus and attention into real life moments and experiences that matter a lot more than whatever diet everyone else is choosing to follow. 

1/1/19

2019 Trimarni Training Camps - Now OPEN!



Every time we hold a training camp, we experience so much joy from seeing the determination and hard work that our campers put forth with every camp workout. We've put on so many training camps, I've lost count! But, back again by popular demand, we will have three incredible training camps in 2019!

If you are interested in participating in a Trimarni training camp, click on each link for more information. We look forward to the opportunity of helping you improve your skills and test your skills as you build friendships and memorable experiences in 2019. 





Learn more HERE.