Essential Sports Nutrition


Lemony Turmeric Healing Bites

I'm excited to share this delicious recipe from my RD friend (Kathleen Oswalt) who is passionate about using food for fuel, nourishment and for healing. Enjoy!

"Get these bites into your belly! They give you a nice boost to your immune system and your recovery. Citrus from the lemon helps keep your immune system strong as those miles add up while you train and race. Did you know curcumin is the main ingredient in turmeric? This powerful substance has the ability to decrease inflammation and oxidative stress that your body is experiencing especially during peak training seasons. Don't leave out the black pepper though, it’s got a substance called piperine and is needed to help enhance the absorption of curcumin so you can experience the full benefits of these lemony turmeric bites!"

Lemony Turmeric Healing Bites
Total time: 20 minutes; makes 20-24 bites depending on size

  • 12 Medjool dates OR 14 Deglet Noor dates; pitted
  • 1 cup oats
  • 1/2 cup almonds; whole
  • 1 tbs flaxseed
  • 1 tbs chia seeds
  • 1 lemon; zest and juice
  • 2 tsp Turmeric*
  • 1 tsp 100% vanilla extract
  • Pinch of black pepper
  • 1/2 cup finely shredded coconut
  1. Add all ingredients into food processor and process until mixture is crumbly and more of a dough type texture. If dough is too crumbly and dry add 1 tablespoon of hot/warm water until mixture is the consistency you desire.
  2. Use a small spoon to scoop the mixture and roll into small bite-sized balls. Follow by rolling into shredded coconut and place on parchment paper or baking sheet. You may just add the shredded coconut to the mixture, this will cut back your total time.
  3. Once you’re done, store healing bites in an air-tight container in the refrigerator up to 2 weeks. These bites also freeze well.

*Note: if you’re not used to using turmeric in your cooking you may want to start with 1 tsp of turmeric versus 2 tsp. Turmeric has a strong flavor and for some it takes baby steps to enjoy/tolerate a larger serving of it.

For more information from Kathleen:


2020 Trimarni Coaching: APPLY NOW!

It's that time of the year again!!

If you are interested in joining the 2020 Trimarni coaching team as a one-on-one coached athlete, now is the time to apply. We only accept new athletes once a year and the deadline to apply is October 14th.

At Trimarni, we are a team of hard working, caring, supportive and fun individuals who are passionate about triathlon. We care about your health and want you to maintain your enjoyment for your swim-bike-run lifestyle. We are an ego-free team where everyone feels included and accepted.
We care about you, your life, your goals and your personal well-being. 

As a Trimarni team member, you can expect to receive: 
  • Motivation 
  • Inspiration
  • Education
  • Team support
We are much more than a coaching business - we are a team. 

Please note, we only have a limited number of spots for 2020 coaching. We always give first priority to our current coached athletes and team members (educational team/training plan athletes).

If you are interested in joining the Trimarni team but are not ready for one-on-one coaching, we also have training plans (20-week Ironman and Half Ironman, as well as our 8-foundation plan and NEW to 2020, 12-week Sprint and Olympic) and our educational team membership. 


My new book is out!

Thank you for your continued support and encouragement over the past few weeks of marketing my new book, "The 365-Day Running Journal." I hope you enjoy the journal as much as I loved writing it!

Upon receiving your book and putting it to good use, I would appreciate if you could take a few minutes to write an Amazon review and post it online. Just a few sentences can make a big difference in the success of the book.
To write a review, go to the book's Amazon Page and scroll down toward the bottom and click on "Write a Costumer Review."

Also, if you would be so kind as to post a picture of the book on social media, please tag me (Trimarni or Trimarni Coaching and Nutrition) so I can share the excitement with you as you record your progress and goals in your new journal. Thanks!

To order: The 365-Day Running Journal.


IM Kona: 3 week countdown

How many sleepy animals can you spot in this picture? 

With only six days left of hard training before we depart for Kona, I feel so grateful that things are finally in a good place for us - mentally and physically. It was an incredibly tough summer but with perseverance, persistence and positivity, we can finally look ahead to our time in Kona with excitement and gratitude. I always believe that where the mind goes, energy flows.

This week was a solid week of training. My body is still tolerating treadmill running, albeit I still have a few tiny niggles with my right hip/leg (things moved from the left side to the right all of a sudden). But these are the niggles that are not overly concerning. I like to say that I am aware but not afraid. Surprisingly, my run fitness feels good and I am enjoying the soreness that comes with pounding on the treadmill.

This was my last big volume week and my body tolerated it well. It was also a very busy week for me (and Karel) with work related stuff (coaching, bike fits, nutrition consults, etc.) so it felt a bit go, go, go from one thing to the next.

My long ride was 5 hours (which I did solo) and included 4 x 30 minutes at IM effort. My long run was 1:45 and I'm happy to report that it went really, really well. Karel has been "coaching" me for my runs for the past few weeks whereas Cait is still overseeing my training load and structure and prescribing my swim and bike workouts. Karel knows me really well so he has been carefully introducing running back into my body. I've been doing a lot of intervals which works really well for my body. For Karel's birthday (which was yesterday), Cait gave us a birthday swim in honor of him turning 43 - 5 rounds of 400's w/ buoy and 3 x 100's fast. It was incredibly challenging! I then ate for the rest of the day. So. Much. Food!

Karel was in a bit of a funk earlier last week as the warm weather really got to him - mentally and physically. We have been in the mid 90's for some time and it was becoming extremely draining on Karel. But with a needed break in the weather, Karel welcomed cooler temps (60-80's) and that brought him back to life. He finished off the week with some great workouts - starting with a solid 5:37 hour bike on Friday, followed by a 45 minute brick run, an easy day on Sat (swim and spin) and then a long progressive building run (1:55) and birthday swim on Sunday.

Weekend stats:
24:54 hours of training
Swim: 20,400 yards (4:58 hours)
Bike: 13:40 hours
Run: 4:51 hours
Strength: 85 minutes

The weather is predicted to be back in the upper 90's for us in Greenville SC next week which will make for one tough week of training before we leave for Kona on Sunday.