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2023 Trimarni team stats

   Coaching is a profession that I take very seriously. I'm helping athletes stretch their comfort zone, achieve their goals, and overcome setbacks and challenge their body and mind. I recognize that I am not coaching athletes but human beings and thus, I have the privilege of helping others live a more meaningful life. Here are some fun stats about the Trimarni team in 2023: ๐Ÿ‘In 2023, the Trimarni Coaching and Nutrition Tri Club placed 5th (Div IV) in the US! ๐Ÿ‘We had 20 athletes participate in Ironman 70.3 Chattanooga. ๐Ÿ‘We had 13 athletes participate in Ironman 70.3 Virginia's Blue Ridge. ๐Ÿ‘We had 5 male athletes at the Ironman 70.3 World Championship in Lahti, Finland and we had 6 female athletes at the Ironman World Championship in Kona, Hawaii. ๐Ÿ‘We had 133 team members participate in an Ironman or Ironman 70.3 branded event. ๐Ÿ‘We had 90 team members participate in a 70.3 and 43 team members participate in an Ironman. ๐Ÿ‘We had athletes racing in 8 different countries. ๐Ÿ‘

2023 Trimarni Animal Rescue Donations

Thank you for supporting the Trimarni Coaching and Nutrition business in 2023. Because of your support, we were able to donate $1400 to eight deserving non-profit animal rescue organizations.  @housewithaheart @greenvillehumane @maydaypitbull @territorio_de_zaguates @vintage_pet_rescue @bestfriendsanimalsociety @pipsrescue Did you know that..... ๐Ÿพ~6.3 million animals enter U.S. animal shelters nationwide every year? Of those are ~3.1 million dogs and 3.2 million cats. (ASPCA).  ๐ŸพOnly ~3.2 million animals in shelters are adopted each year. (ASPCA)  ๐Ÿพ~2.7 million dogs and cats are euthanized each year because shelters are too full. (The Zebra)  ๐ŸพThere are ~10,000 active puppy mills in the US (Humane Society)  ๐ŸพThere are ~500,000 dogs kept solely for breeding purposes in puppy mills. (Humane Society)  ๐Ÿพ34% of dogs are obtained from breeders vs. 23% from animal shelters/humane society. (ASPCA) ๐Ÿพ~2.6 million puppies are sold each year after originating from a puppy mill. (Humane Soci

2022 Season Recap

  2022 theme: Seeking change For much of my life, I hated change. I feared failure and I did not like stepping out of my comfort zone. For the past 16 years, I've lived with someone who loves adventure. Karel has helped me become much more courageous when it comes to new or different experiences. With Karel leading the way in most of our adventures, it has forced me to understand (and work through) that paralyzing moment of anxiety, stress and worry when things are out of my control. Because fear has the power of stopping us from making the most out of opportunities, I realized (with time) that being courageous means making the choice to get more out of my one and only life. It’s easy to avoid things that feel hard, uncomfortable and different. But this mindset means we never learn how to stretch our comfort zone. For many years, I was scared of failure. But I learned that I was robbing myself of great opportunities and meaningful experiences by shying away from difficulty. Learnin

Should a coach tell an athlete to lose weight?

  Coaches are influential role models for athletes and can impact how athletes perceive and feel in and about their bodies. Unfortunately, as was recently courageously shared by  @skyemoench , it's not uncommon for coaches to focus on appearance over body functionality. Body weight is a sensitive and personal issue yet far too many coaches share a belief that a lower body weight will improve performance. If you are a coach, you have a responsibility to take care of your athlete - physically, emotionally and mentally. Every athlete has his/her own optimal body composition where the body functions the best and this body is achieved through consistent training, nutritious eating and proper fueling and hydration. Acknowledge an athlete’s strengths beyond a look, for an athlete is a human - not an object. Making remarks about body composition and performance (even if well-intentioned) can trigger or exacerbate disordered eating thoughts and behaviors. Having a diverse representation of

Mindful eating do's and don'ts

If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food: Fear of weight gain. Too many food items available. Guilt around indulging. Feeling weak or out of control. Stress and anxiety. Uncomfortable being seen eating food. Pressure or comments when eating. Worry of offending others. Struggling with "normal" food portions. Remarks about body weight/size. Inability to recognize fullness. Eating on another person's schedule. Having tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food and the body so you can fully enjoy the holidays. Here are a few tips to help you maintain a healthy relationship with food and your body:

Off-Season Reset

The period between the end of the previous season (training/racing) and the start of the next season is called the "off season." For northern hemisphere athletes, this usually occurs in the winter, between November and January.  The off-season is a very important time for athletes who train and race consistently throughout the year. Never giving your body and mind an intentional break from training stress will increase the risk of burnout, overuse injuries, fatigue, early season fitness plateau and sickness. A planned break provides the ideal stimulus to rejuvinate and repair the body and brain. Another way to view the off-season is to think of it as a reset.  For several months, you've placed a lot of stress on your body. Your immune system was compromised, your muscles, tendons and joints were stressed, you were regularly sleep deprived (or never fully rested), you never let your body fully recover, you were constantly rushed, often your body was underfueled or dehydrat

An easy tip for deciding what to eat

Yesterday we drove 2.5 hours (one-way) to watch my favorite comedian, @natebargatze, perform in Evans, GA. We laughed for 2 hours. If you don't know who Nate is, check out his two Netflix specials, his Amazon prime special and his Washington's Dream skit on SNL. We left early for the 7pm show so that we could have dinner in Evans. We love different cuisines and I was excited to find an Indian restaurant called Namaste Indian Street food. Prior to ordering, I asked myself "What do I want and what do I need?" ๐ŸดI needed a satiating meal that would leave me satisfied for the next 4.5 hours (show + drive home). ๐ŸดI needed a meal that would allow me to focus on the show and not feel hungry or lethargic. ๐ŸดI needed a meal that would leave me feeling comfortable during 4.5 hours of sitting. ๐ŸดI wanted a meal that felt nutritious. I've done very little intentional exercise this week (30 minutes of swimming yesterday) to let my body fully recover from a massive season of

2023 Clash Daytona Race Recap

In late September, we registered for Clash Daytona half distance on December 3rd. It seemed like a great idea when the weather was warm and we were on a high from XTRI ICON and IM Chattanooga. However, come November, we started to feel the effects of racing every month since January (14 races for me and 14+ for Karel). However, we looked forward to escaping the colder weather and spending a few days in Florida with our athletes.  Karel has the disc wheels inside the car to put on when we arrive. We traveled to Daytona on Thursday. We left around 7:30am and made the 7+ hour trip to Daytona. Karel drove most of the way. I drove ~2 hours through Jacksonville (where we used to live for 6 years). We had Honza (our athlete from Czech) visiting us and sharing the car ride with us. Our friends/athlete Alvi and Yannick left an hour after us. Yannick recently had surgery to fix his collarbone after a bike crash so we invited him to stay with us to enjoy a change of scenery and warmer weather.  W