Trimarni Coaching and Nutrition

Last week I had a few "off" days. I was very sore, low in energy and struggled to hold 'normal' paces. But I expected all of this as I was anticipating the start of my menstrual cycle. Although it's never a comfortable time of the month, the menstrual cycle should not be viewed as a barrier to performance but rather, it can be a valuable source of information that can help you train with greater awareness and develop a stronger connection with your body as a female athlete.  Every phase of the menstrual cycle brings unique physiological changes. If you have a monthly menstrual cycle, your energy levels, recovery, sleep quality, body temperature, hydration needs, and perceived effort will fluctuate throughout the month. These changes are not signs of weakness but they are normal biological responses that provide valuable feedback about how the body is functioning. Empowerment begins with awareness.  Communicating your symptoms with your coach and tracking your cyc...

  Today is World Mental Health Day. A day " to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health. " According to the World Health Orginzation, stigma and discrimination continue to be a barrier to social inclusion and access to the right care. We can all play a part by talking about mental illnesses without stigma, learning more about the conditions that affect millions of people very year, improving the affordability and quality of mental health care and raising awareness about which mental health interventions work.                                                                              ----------------- It was the winter of 2014. A few months prior we moved from Jacksonville, FL to Greenville, SC This was my first "real" win...

Sadly, sport, science and exercise are still dominated by men. For example, women are grossly understudied when it comes to research on exercise physiology and sport performance. A big part of this is due to menstrual cycles. When a female has monthly hormone cycles, there are two phases to consider when it comes to exercise physiology and performance. Although it's well-documented that menstrual disturbances (ex. amenorrhea) can result from chronic energy imbalance (either increased energy expenditure or insufficient caloric intake), most research on performance, nutrition and exercise is done on men - with no menstrual cycles to plan for or fuss over. So where does this leave female athletes who have to train and race with fluctuating hormones? How many coaches talk to their female athletes about their period and how to manage training and racing during this time of the month? What about the uncomfortable symptoms that female athletes experience before and during their cy...

I consider myself an expert on menstruation.......as it relates to my body. I've had a regular (naturally produced) menstrual cycle for over 13 years. Each month, my menstrual cycle is a reminder of my healthy body and mind. Even in peak Ironman training, I still have a normal cycle. However, this doesn't mean that it's a fun time of the month. For almost two weeks out of every month, I suffer - mentally and physically. As a fellow female athlete, can you relate? For females, menstruation is a normal monthly occurrence for a good 30-35 years of life. For female athletes, training and racing can be positively and negatively affected by your cycle - every female is different. An excellent read on this topic is ROAR by Dr. Stacy Sims.  Although menstruation is often shunned by the media, it is gaining more attention by athletes, researchers and coaches. However, a topic that is not heavily discussed is the way your body image changes during your period. Menstruation c...