Trimarni Coaching and Nutrition

Whether it's traveling, life stressors or multiple events occurring in a short time period, it's easy to feel off track with your diet and workout routine.  A common tendency for athletes is to see the next "normal" day of life as an opportunity to get back on track.  With an intense desire to "be really good" until life feels normal again, there's nothing wrong with this, right?  Well, it's a problem if your "normal" lifestyle habits are so extreme that you can not function well in life when you feel a loss of control over every situation relating to your diet and workout regime.  For athletes who don't feel safe with their thoughts, choices or feelings when they can not control normal life situations, getting back on track may require an extremely disciplined and restrictive style of eating and going a bit longer and harder with training for the next 48-72 hours, all in an effort to regain control over what didn...

Health, body composition, sport, exercise, career, projects/events, etc.. If you can think back to any great success in your life, consistency was likely part of the equation when you celebrated reaching the goal you sought out to achieve. Whenever you are motivated to pursue a goal, one of the most important components is consistency. Life brings challenges and setbacks are evitable but if you have a goal in mind, you have to be willing to be as consistent as possible with the habits that will bring you closer to your short and long term goals. To keep you consistent, be sure that you are not aiming for perfection in all areas in your life. And because your health is always a top priority, never let your health take a backseat just because you are focused too heavily on your career, sports, etc. For if you don't take care of your body, it's hard to make anything happen that requires the use of your muscles and brain. I am a big fan of hard work and a no-excuses a...

" Ninety-nine percent of the failures come from people who have the habit of making excuses." - George Washington Carver     Saturday morning brick: 2:45 trainer ride 1 hour warm-up (including 20 min of 1 min single leg drills each leg, then both together, etc.) Main set:  3 x 15 min Z3 upper w/ 5 min EZ (cadence 90+ rpm) 10 min EZ 2 x 5 min Z4 low w/ 3 min EZ (cadence 90+rpm) Cool down   30 min (3.5 miles) treadmill 'brick' run 15 min warm-up (last 5 minutes picked up the pace a little) Rest/straddle treadmill for 1 minute Main set: 5 x 2 minutes (90 sec at half IM race pace, 30 sec at olympic distance race pace) w/ 1 min rest/straddle treadmill Cool down walk   Sunday long run (treadmill): 10.5 miles/1:25 Dynamic stretching warm-up 30 min warm-up (stretched out every 8-10 minutes) Main set 3x's: 5 min @ half marathon race pace (+20 sec slower) 5 x 1 min @ Olympic distance race pace w/ 20 sec rest in betwee...

Karel and I have always been active....although I think we had our priorities different when it came to bike riding. Since when did it become uncool to ride your bike without a stuffed animal? One of the best parts about sharing an active lifestyle with someone else is seeing each other grow in a sport (or with fitness). We all have great workouts now and then but not always are they shared with others. The other day, Karel had an "off" day on the bike. We did a swim+ bike workout and although he had an amazing workout in the pool, he just had no power in legs on the bike. Rather than try to push through it, I continued on with the workout as planned and Karel did his own thing which involved soft pedaling and a little drafting off my wheel. We all have those days when we feel a little "off" but knowing how to handle those days may be different for all of us. Since Karel and I coach ourselves, it is easy to modify workouts on a whim although making sm...

  Thanks to Oakley Women and Shape Magazine, I was able to have an amazing venue to speak about topics that have changed my life. Because "healthy" can be a word that is often overused and not clearly defined in our society, I enjoy helping others live a more balanced lifestyle.   In San Diego, Boulder and DFW, I spoke to over 600 women (combined) for over 6 hours (total) and loved every minute of it. When you are passionate about something, it is easy to talk about. But when you can practice what you preach, it is easy to communicate to others with happiness, joy and satisfaction that the lifestyle that you live is so amazing that you hope that others can share it with you. Sure, this can be taken out of context as many people strive for a lifestyle that is unrealistic, extreme and often, unhealthy but I feel that to be healthy, you have to be happy. Sadly, as many people go about changing habits, they are not happy and feel that only the end result will bring happi...

      Shape Magazine hand selected 200 women who entered a contest online to join Oakley Women at the first ever VIP Oakley Progress Sessions in San Diego, California. Ladies - there's still time to enter for Denver and Dallas! Find out more HERE. I can't tell you how much my life has changed because of Oakley Women. It's not about the free gear or amazing free trips but instead, opportunities to expand my passion for an active and healthy lifestyle and most importantly, share it with other like-minded women. There's nothing I love more than a confident, get-after-it woman who doesn't have can't in her vocabulary. When I am with Oakley Women (staff, ambassadors and others), I am always inspired and I leave motivated and even more determined to share my passion with the world.  Yoga, Boot Camp, swag, interviews, nutrition workshop.....this one-day event is packed with activities and fun and I am so excited to share this first-ever experience wit...

It's kinda interesting how a LIVE TV segment is very similar to someone who is wanting to make lifestyle changes.  On TV - it is very rushed. You just never feel like you have enough time and you can't cover every topic as planned. There are delays and things can go wrong but yet you just have to carry on and make the best of everything. I really enjoy being on TV for that very reason....I just have to do the best I can with the time available, hoping that it was enough to allow at least one person to feel like they can walk away with something practical and realistic in terms of info to change their lifestyle.  When I was becoming a RD, I quickly learned that it is not my job to tell people everything I know. First off, experience is key in my field and I can't tell you how awesome it is to be a clinical RD. I learn so much every time I work and although I feel more and more comfortable at the hospital every time I am there, I still have a long way to go...just ...

    We are on the verge of the New Year so that means the hype is building for companies and guru's to prove that they have the best pill, fitness equipment or fad diet to help you finally reach your fitness and body composition goals. As I continue to read about weight loss pills that are dangerous for the consumers (like this one called WOW ), I am sure I don't need to convince you that weight loss pills do not solve long-term problems. I really love this picture because I feel it holds true to so many things in life. So much to do and not enough time. As someone who loves to fill my plate just as much as I love crossing things off my long to-do list, it is not exclusive to procrastinators to leave everything to the last minute. Sometimes, we let time pass by too quickly not recognizing that every day brings an opportunity to bring us closer to our goals. The bigger issue is that we can lazy and make excuses so that when we feel the pressure, we expect results. ...