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18 memorable moments in 2018

I always enjoy reflection as I close the chapter to one year and welcome in a new year. As we roll into 2019, here are eighteen of my most memorable moments in 2018.


1. Karel became a US citizen.


2. I qualified for my 5th Ironman World Championship.


3. Karel qualified for his 4th Ironman World Championship.

4. Karel finished the 2018 IM World Championship after completing the 112 mile bike on only one gear.

5. We spent 5 amazing weeks in Europe, visiting Karel's family in Znojmo, Czech Republic, racing in Austria and Prague and traveling to Frankfurt, Germany. 

6. Karel stuck to a strict ice cream diet while we were in Europe. One ice cream a day for over 3 weeks!

7. We brought Karel's mom back to the US with us and she enjoyed 3 months with us! We took her to Madison, WI, Augusta, GA and Kona, Hawaii.

8. I wrote my first book!

9. People purchased my book! 

10. Campy survived his first dog attack. We are so thankful that he is ok!

11. We took full advantage of our off-season an…

Our 2019 Race Schedule

A lot of thought, consideration and planning has gone into this schedule, specifically our love of travel, challenging courses and racing with our athletes. Although our first race of the 2019 triathlon season feels forever away, we are excited to officially share when and where we will be racing in 2019.
Ironman 70.3 Haines City
Karel and I will be sharing this race course with many of our athletes as this will be our first Trimarni team  race of the season. We like this venue because it's super spectator friendly. The race also provides a great no-pressure vibe to kick-start the season and dust off the rust that accumulated over the winter. This race will serve as a gentle reminder of the suffering that goes into racing for 70.3 miles.

Ironman 70.3 St. George Although I love, love, love this race venue, I chose not to do this race this year so that I can focus on Chattanooga 70.3 as my early season key race. Karel, on the other hand, will be participating in this challenging even…

Top 10 anti-bloating foods

Many people complain about bloating. That feeling of feeling full, tight, gassy and uncomfortable in the belly. With many causes, a few of the top reasons include constipation, IBS, SIBO (small intestinal bacterial overgrowth), gastroparesis and gynecological conditions. 
With several treatment options, looking into the diet is a great first line treatment plan.
In a recent Bicycling article, I was given the opportunity to provide a few of my thoughts on this popular topic. You can check out my tips along with the top ten anti-bloating foods.

Anti-Bloating Foods

YOUR gift to the Greenville Humane Society

As you may know, we love all animals. These creatures bring so much happiness and joy and a smile on on our face every single day. At our home, we are loved by Madison (cat - ~10.5 years old), Smudla (Cat - almost 16 years old) and Campy (dog - 11 years old). We also have a 75-gallon fresh water fish tank of African Cichlids. Our house backs up to a nature preserve filled with wild deer, squirrels, birds and the occasional coyote howl.

Nestled in the foothills of the Blue Ridge Mountains, we are also greeted by the cute faces of farm animals on almost every single bike ride. You don't have to go very far from our house to see horses, cows, goats, sheep, chickens, pigs, buffalo and llamas.

Prior to 2018, it was important to me that we give back to the Greenville community on behalf of our business, Trimarni Coaching and Nutrition. When discussing my idea with Karel, it made a lot of sense for us to give back to the Greenville Humane Society. Seeing that all three of our furry chil…

Self-Care - are you taking care of yourself?

Picture source

You probably know the importance of taking care of yourself - mentally and physically. Healthy eating, good sleep, stress management - all of these can help to improve your quality of life and optimizing health. However, it's very easy to put yourself last when you have so many things on your to-do list. When was the last time you put your own needs to the side in order to take care of everyone else's needs?

It's only when your needs are taken care of that others can benefit from you and your good health.

Are you a victim of putting your own needs last?
Unhealthy eating habitsInconsistent exerciseSleep deprivationRelying on caffeine and energy drinks to survive the dayFailing to put your needs first in order to please others Excessive use of alcohol. Exhausted from too much on your daily plateStressed from always saying yes to everyone While you may have a lot of reasons why you are too busy to take care of yourself, don't wait until you are impacted by a …

Holiday gifts under $22

Are you on a budget or looking for a last-minute holiday gift?

I've compiled a list of a few of my favorite products from a few of the small businesses that are proud supporters of the Trimarni coaching team. 

Amrita Bars Starter Pack - $16.99
Discount Trimarni


MG12 Sport - $10.95-$14.95 Discount Trimarni

Zealios Betwicxt Chamois Cream - $21.95
Discount ZupTrimarni18

Veronica's Health Crunch - $7.95-$21.50 Discount Trimarni2018



Essential Sports Nutrition - $17.99

Run In - So many options!







It's time to break up with your food rules

I am a huge proponent of guidelines. By definition, a guideline provides boundaries. A guideline provide direction to take action. In contrast, a rule tells you what you are and are not allowed to do. Rules must be followed or else there will be negative consequences. Rules bring anxiety and stress.

Most of the time, there are no real consequences to breaking a guideline. However, rules are typically set as a way to enforce the right way that things should be done. If not, there are serious consequences.
In your everyday life, you likely adhere to both rules and guidelines - at work, in society, at home, with your family, etc.. For example, when you race in an athletic event, there are rules to ensure safety and fair play. At work, you may have guidelines to ensure a positive, safe and supportive work culture.

But what about food rules? Do you constantly live life following rules as to how you should and shouldn't eat?

As a board certified sport dietitian, I don't believe in …

No Bake Jingle Balls

With so much on your holiday to-do list, you may be rolling your eyes at the thought of baking another holiday treat.

If you like quick and tasty, read on.

This no-bake recipe is easy to make with the family and it's sure to be a tempting crowd pleaser at your upcoming holiday party. Or, if you like to indulge in the occasional homemade treat, this recipe is for you. The best part..... you probably have most of the ingredients at home.

With so many overly sweet desserts around the holidays, you can feel great when eating your Jingle Balls. 
Jingle Balls
By Joey Mock, RD, LD, CLT
Ingredients

2 cups old fashioned oats
½ cup finely shredded unsweetened coconut flakes (plus an extra 2 Tablespoons reserved for rolling finished balls if desired)
¼ cup ground flaxseed meal
⅓ cup M&Ms Minis (red and green holiday ones)*
¾ cup almond butter (or peanut butter)
⅓ cup honey

Preparation Place all of the ingredients in a large mixing bowl and stir to combine. Place the bowl in the refrigerator for a…

Recipe: Skillet Pesto Steak and Pasta

Skillet Pesto Steak and Pasta
By Joey Mock, RD, LD, CLT




This recipe includes your carbs, protein, and fat in a one pot and one skillet meal. Not a red meat eater? Try substituting chicken and chicken broth or tofu and vegetable broth for the steak and beef broth. This dish is very flavorful and the leftovers are delicious! 
Ingredients

1 lemon, for zest (2 tsp) and juice (2 Tbsp)
2 tablespoons basil pesto
1 lb. beef steak (such as sirloin or round)
~1 ½ tablespoons butter or olive oil
¼ tsp garlic powder
½ tsp dried parsley
¼ tsp dried basil
¼ tsp dried oregano
~5 oz dry pasta (such as bow tie, rotini, or penne)
8 oz presliced fresh baby portabella mushrooms
6 cloves fresh garlic, minced
½ cup chopped pecans
¼ tsp kosher salt
1 cup reduced sodium beef broth
1 (5-oz) package fresh baby spinach
¼ cup shredded Italian cheese blend
Preparation Zest lemon (2 teaspoons) and squeeze for juice (2 tablespoons).Combine pesto, zest, and juice. Coat steak with 1 tablespoon pesto mixture (reserve the remainder for lat…

Thoughts on the Dumplin Netflix Movie

I'm a sucker for a feel-good movie with a happy ending - especially one that promotes positive body image and learning to love yourself for who you are. I recently heard about Dumplin as a movie and decided to give it a watch.

As for the movie itself, there are a lot of great messages spread throughout the movie. Here's a general review on the movie: 

"To be sure, the strength of Dumplin' is very much in its true-to-life depiction of a plus-size teenage girl and how her self-image is both reflected in the way she views the world and her presumptions of how others see her. Willowdean is at the center of a complicated web crafted by society's expectations for how young women should look - expectations constantly upheld by her mother Rosie, who spends much of her own life focused on staying thin - and the empowerment and self-love her Aunt Lucy tried to instill in her from a young age. Willowdean struggles to not be defined by her weight in a world where she feels cons…

Homemade apple cinnamon oatmeal

What's not to love about apple cinnamon oatmeal? The smell alone can make your tummy smile.
Resorting to a package of apple cinnamon oatmeal may be more nutritious choice than an apple danish, but your best choice is making your own batch of apple cinnamon oatmeal from scratch (it's a lot easier than you think).

Let's look inside the ingredient list of a store-bought package of apple cinnamon oatmeal:

WHOLE GRAIN ROLLED OATS, SUGAR, DEHYDRATED APPLES (TREATED WITH SODIUM SULFITE TO PROMOTE COLOR RETENTION), NATURAL AND ARTIFICIAL FLAVOR, SALT, CINNAMON, CALCIUM CARBONATE, CITRIC ACID, GUAR GUM, MALIC ACID, NIACINAMIDE*, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*, CARAMEL COLOR. 
One nutritional downfall with flavored instant oatmeal is the added sugar. But you'll also find added preservatives, coloring, artificial flavors and stabilizers - all of which shouldn't be in oatmeal. Although quick/instant …

5 athlete tips for mindful holiday eating

For athletes, social eating at holiday parties can be difficult, especially as you try to nourish and fuel your body to support your training sessions. Even with the best intentions, it can be tough to stick to your eating plan when you are overwhelmed by so many delicious choices.  Because it would be wrong to skip your work holiday party, your child's holiday function or your team end of the year social, here are a few tips to help you feel good about your eating choices, despite all the large meals, alcoholic beverages and mouthwatering deserts. 
Don't workout just for the calorie burn- Thinking beyond performance, your workout is also a proven stress reliever, self-esteem booster, energy giver and endorphin pusher. With so much going on, don't put yourself last. Because it's very easy to eat mindlessly, out of boredom, stress or emotions, remind yourself that eating is for enjoyment, but also for nourishment and for fuel. Make sure you are not training/exercising t…

In Case You Missed It!

GIRLS GONE STRONG - Fueling the vegetarian athlete
Choosing to eliminate meat from the diet is a lifestyle that many individuals and athletes choose to make for reasons other than what’s hot, new, or popular. Because it is a lifestyle, it requires commitment and knowledge to make the diet work for personal health and performance goals. A few years ago, I wrote an article for Girls Gone Strong which received a lot of attention for it's a common struggle for strength or endurance athletes to find the right formula to boost performance while following a plant-strong diet. This article is not persuading you to become a vegetarian athlete to boost performance, nor is it telling you that your health and performance will automatically improve should you choose to remove meat from your diet.  This article is simply an informative way to help you understand how to eat to be a healthy endurance athlete if you choose vegetarianism. All endurance athletes must understand the importance of con…

Snow day! Surviving during a power outage.

We live in a beautiful area just outside of Greenville, touching on Traveler’s Rest. We picked our house/neighborhood because we can bike/run from our doorstep and be on our way to the mountains (by bike) in less than 40 minutes). We encounter minimal traffic while exploring country roads. But living in a tree-filled area with a lot of cables intertwined between tree limbs comes at a cost – we easily lose power.

On Sunday morning around 6am, we woke up to a beautiful scene outside – several inches of white puffy snow. For Greenville, this is a rarity as it only snows once, maybe two or three times per year. Although the weatherman predicted the snow, we didn’t expect so much of it. 
Campy was not impressed with this situation. 
We warned Campy that his worst day ever was about to happen as soon as he got out of bed. He woke up to a nightmare. Typically, Campy does his morning business in our fenced backyard but we knew he wouldn’t go anywhere in the front yard once he saw the snow. I p…