Trimarni Coaching and Nutrition

  Meal planning is the simple act of planning (and writing down) your meals and snacks for the upcoming week. By giving advanced thought to your meals and snack, you can save time and money, and have more control over your food choices.  Meal planning shouldn't be frustrating, rigid or overwhelming but it does require organization, flexibility and forward planning. As someone who has a lot on your daily plate, it's important to start the New Year developing new skills, strategies and tricks so that meal-planning becomes second nature - and part of your daily life. Here are some easy tips to help you become a better meal planner: Think about the next three days  - Write out your weekly schedule. Take note of commuting, work meetings, delays, eating out, family needs and leftovers. To make this less overwhelming, I suggest to only plan for 3 days at a time so that you can create sustainable auto-pilot habits without feeling overwhelmed. Think progress, not perfection.    Prep you

Triathlete magazine recently asked my thoughts on the importance of anaerobic training for endurance athletes - you can read more HERE.  Why is it important to train different energy systems?  There are two ways to produce energy in an oxygen deficient (anaerobic) state. The first is the lactic acid system and the other is the ATP-CP system (Adenosine Triphosphate-Creatine Phosphate). In efforts lasting less than 10 seconds, your body uses the ATP-CP system. During these short very high-intensity efforts, no lactic acid is created. Immediate energy is provided from the breakdown of high energy phosphates. The lactic acid system is formed within the muscle cells during glycolysis - breaking down of glucose (thus the importance of keeping glycogen levels stocked with proper recovery nutrition and the daily consumption of adequate carbohydrates). As pyruvate accumulates in the muscle cell (by-product of glycolysis), it converts to lactate and releases hydrogen ions in the process. Lactic

Becoming more body positive is a necessary step in developing better physical, mental and emotional health. A positive body image ensures proper nutrition and fueling to support the intentional training stress that you place on your body. To move closer to your athletic goals and dreams, you must recognize that all bodies are normal bodies. In 2022, I challenge you to unlearn the messages from decades of social conditioning that only certain bodies are worth acceptance, love, happiness, success and praise. The media has created a narrow, unrealistic and inaccurate definition of healthy, athletic and beautiful. You deserve to embrace your body no matter your size, shape or appearance. We live in a world that constantly tries to tell us that our body is wrong and needs to be fixed, but just think how inspiring, empowering and encouraging our society would be if we celebrated body diversity! You may not love your body today but you can accept it and appreciate all that it does for you.

Today is a special day. Ten years ago, on January 2nd, I officially became a small business owner. I've had a lot of success over the past decade, learned a lot and had some really tough moments. I've learned how to ask for (and accept) help, trust my gut and face judgement and rejection. And through the highs and the lows, I've never strayed from my values, beliefs, priorities and philosophy. I'm incredibly grateful to all my followers, athletes and friends who have shared this incredible experience with me. Thank you to the hundreds of athletes who have trusted me and Karel with your health, performance, training, racing, nutrition and/or bike-fit needs. We are so appreciative that you invited us to share a small part of your athletic journey with you. Thank you for being part of this milestone! I wouldn't be where I am today without every one of you and for that, I am forever thankful. Thank you for supporting me and my dreams. I'm so grateful to everyone, e