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Showing posts from December 31, 2023

Hill running to get faster

  When runners and triathletes think "hill repeats" they generally assume that the workout is designed for building strength.  Although training on hills can significantly improve strength and power, there are a few other (not so) hidden benefits.  Of those benefits, an improvement in speed and economy and reduced risk for injury are some of my favorite reasons why I like to head to the hills (and off the track) for "speed" work. When I want to stress my cardio system (elevate heart rate) while also improving muscular endurance, it's much safer and effective to do hill repeaters.  After a few weeks of priming my system with 10-12 minute 1-minute building efforts (thanks Grace A for the awesome workout idea) on gently rolling terrain, I was excited for more specific hill work. Yesterday my morning run workout was:  WU: ~30 min EZ (gently rolling hills) MS:  6 x 2 min controlled strong uphill efforts w/ EZ jog down (~2:30) + 20 sec rest Post set: EZ home (more hil

Thank You - 18 years of taking risks

The Trimarni coaching and nutrition business became official on January 2nd, 2012. After receiving my Master of Science degree in Exercise Physiology from FAU (Davie campus) in December of 2005, I had no money and was living with my parents in New Port Richey Florida. Karel and I met on a blind date (by a mutal friend/training partner) on May 31st, 2006 (my 24th birthday). Karel was working at Gearlink - one of the first online cycling retail stores - and participating in bike races when he had the time. I was working as the wellness director of a YMCA and training for my first Ironman. In 2008, I decided to go back to school to earn my RD credential. Karel was offered a job at the Trek Concept store in Jacksonville, FL and it felt like we had won the lottery. Karel was making ~$29,000 a year. Sadly, much of Karel's salary was used to help us through a lengthy and very expensive immigration process so that Karel could get his green card and to support my advanced schooling. For the

Avoid These Common New Year Weight Loss Strategies

  When it comes to eating, it's not uncommon to have developed a few unhealthy habits over the years. For example, relying too much on caffeine to survive work, using alcohol as a reward after a stressful day or frequent eating out because you forgot to meal prep. When it comes to the New Year, it's not uncommon to want to make a dietary change, especially if there is a desire to change body composition or to lose weight. However, it's not uncommon for athletes and fitness enthusiasts to make radical dietary changes. While short term weight loss may result, fad diets and extreme dietary methods are not linked to long term weight loss or health benefits. Rather, following a fad diet increases the risk of disordered eating which increases the risk of developing an eating disorder. And eating disorders are mental illnesses that have serious physical consequences. If you seek a dietary change for health, performance and/or weight loss, it's important to take a mindful appro

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: πŸ‘In 2023, the Trimarni Coaching and Nutrition Tri Club placed 5th (Div IV) in the US! πŸ‘We had 20 athletes participate in Ironman 70.3 Chattanooga. πŸ‘We had 13 athletes participate in Ironman 70.3 Virginia's Blue Ridge. πŸ‘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. πŸ‘We had 133 team members participate in an Ironman or Ironman 70.3 branded event. πŸ‘We had 90 team members participate in a 70.3 and 43 team members participate in an Ironman. πŸ‘We had athletes racing in 8 different countries. πŸ‘