Trimarni Coaching and Nutrition

I haven't been in the mood for pancakes after my long workouts for the past two months. Possibly due to 100-degree 5+ hour workouts. Last week I made pancakes for dinner. Why??? I couldn't think of any reason why not. Health carbs, protein and fat......looks like one healthy and balanced meal that you can't feel guilty about! Enjoy! Ingredients: 1 cup whole wheat pancake mix (just add water) or buttermilk (just add water) 1/3 cup instant oats Handful raisins Handful chopped nuts Handful sesame seeds Blueberries 1 egg 1/2 tbsp. cinnamon 1 tsp vanilla 1/2 cup milk 1/4 cup - 1/2 cup water Non-stick spray 1. Combine pancake mix, oats and nuts in a large mixing bowl. Stir well. 2. Add egg, vanilla and milk. Mix together. Slowly add water until the batter drips off your mixing utensil. 3. Add blueberries and cinnamon and mix well. 4. On a low-medium heat skillet, spray 3-4 squirts non stick spray. Pour a few big spoonfuls batter on plate to make medium-sized pancakes. Cook for 2-...

Check out my latest article on IronGirl.com by subscribing to the FREE Newsletter. Staying motivated with your exercise routine -Marni Rakes-Sumbal, M.S. Your alarm goes off at 5:30 a.m. For the past 5 days, without hesitation, you got out of bed, put on your running shorts and headed to gym for a quality workout. But today, however, you are in a slump and you are frustrated. No motivation to exercise. You think to yourself, all of that Iron Girl training down the drain. Not to worry! Even the most dedicated athletes, professional or not, has his/her good and bad days. Maybe you are bored with routine, stressed from work or tired from trying to squeeze in 36 hours into a 24 hour day. Whatever the reason, use the following tips to stay motivated with your old or new exercise routine. 1. Set realistic and practical, short term and long term goals. Ex. Short term - Walk 2 miles a day, at least 4 days a week for the next 3 weeks. Do 100 crunches a day, first thing in the morning f...

Where do I begin? I've experienced my first Ironman, I've done the Ironman World Championships and I've done the Boston Marathon.....Nothing compares to the Iron Girl experience and I will remember this race for the rest of my life. Katrine and I left Jacksonville around 10am on Friday. We started the day with a good 3000 swim at 6am and then it was time to finish up the packing and hit the road. We hit traffic outside Atlanta and nearly pulled our hair out but we made it to our hotel all in one piece. After unloading out stuff we headed to Ruby Tuesdays for dinner. I couldn't wait to see Wes (http://www.codegeekstail.com) and catch up from the past year. We met last year (with his awesome wife Dee Dee) when Kate Weaver and I were in Lake Lanier for IG Atlanta '08 but because of blogging, it was like we had just talked the other day. The salad bar was delicious and it was off to bed around 9:30pm. Katrine and I headed out around 7:15am for a little race warm-up. We ...