Trimarni Coaching and Nutrition

Low energy availability (LEA) occurs when either dietary intake is too low or energy expenditure from exercise is too high. As a result, the body does not have enough energy left to support all physiological functions needed to maintain optimal health. LEA can be unintentional or intentional. Lack of knowledge about adequate nutrition to prevent an energy inabalance may cause LEA. In the case of the later, undereating may result from body dissatisfaction, social pressure to look a certain way or the belief that a lower body weight will result in a faster/better performance. The brain requires a constant supply of glucose, the primary energy source to function optimally. When you are in a state of LEA, the brain is the first organ to panic. The brain quickly goes into survival mode, which has a massive impact on the way you think. Undereating may change aspects of your personality and cause serious physical issues. Undereating and underfueling isn't just an "in season" foc...

Mental illnesses often come with the stigmatized belief that those who struggle with depression or anxiety are weak and fragile. Many people hide mental health struggles due to shame. To improve quality of life, it's important to work through any barriers that are preventing you from addressing your mental health in a positive and productive way.  Although May is Mental Health Awareness Month, I always find November to be the most difficult month for my mental health due to the cooler weather, no more races (or planned travel), darker days and a change in pace. I am already finding myself a bit more sad as this will be my first winter without Campy in over 16 years.   Mental health isn't just about how you think. It's about how you feel and act. It includes your emotional, psychological and social well-being. It determines how you make choices throughout the day, how you handle stress and how you interact with others. Mental health is important throughout your entire...

     Unity Park next to downtown Greenville Video of Unity Park after the storm. As you may have noticed, we did not send out our weekly newsletter last week. We were without power for 8 days due to the aftermath of Helene. Currently we are still without internet/cable. Being without power was a minor inconvenience when we think about the thousands of people who lost their homes and businesses, as well as the confirmed 220+ deaths that occurred because of the carnage and destruction by Hurricane Helene. We consider ourselves very lucky that we had no damage to our home and our six animals are healthy and our fish survived. Our wooden fence broke when a tree fell on it but that is the worst of it (a minor and easy-to-fix issue). We live in Greenville, SC – just outside of Traveler’s Rest. We bought our house in 2015, a year after moving to Greenville from Florida. We chose this location because of its proximity to the mountains. Like most people who trade the beach for th...

  You can probably think of a time in your life when you had an incredible meal or dessert. Perhaps it was on your birthday, during a vacation or for a holiday. This meal was so delicious that you felt a physical sense of happiness and joy. To this day, you can't help but smile and feel your mouth water as you think back to that special occassion.  For me, that meal is carrot cake. I love carrot cake. And in a few days (May 31st), I will enjoy a big slice of this spicy and moist cake as it's my favorite way to celebrate my birthday.  Although I can enjoy carrot cake any day of the year, this is a special yearly tradition that started when my  dear friend Laura  made me a delicious carrot cake for my birthday back in 2009.  Food is a necessity for life. Although I can live without carrot cake, humans can't live without food.  For any individual who is living with disordered eating habits, you may find that certain foods do not b...

This morning Karel and I were supposed to race in the Bootlegger 100 gravel event - 107 miles with over 10,000 feet of elevation. I recently announced our race schedule on my Instagram account and we were really looking forward to this event. I had booked a hotel, planned the restaurant for pre-race pizza and even found a Chipotle (yum) for after the event. The best part was that I was going to enjoy the event with a few friends. Well, we didn't do the event.  Four weeks ago, Karel had a really bad crash at the Whole Enchilada MTB event at the Whitewater center. His bike slipped on a wet wooden bridge and that resulted in a direct fall to his right hip. Karel was able to continue to train for two weeks even though he still had a fluid-filled bump on his hip. But last week, the bump turned solid and started to cause him a lot of pain. Karel did some research and came across a similar injury that Jan Frodeno had and we instantly knew that this is what Karel had - A Morel-Lavallee L...

I have spent much of my career focusing on the many ways to help athletes optimize physical health. But it wasn't until my life was turned upside down by the passing of my dad to cancer in May of 2014, followed shortly by a diagnosis of PMDD , that my mental health became just as important as my physical health.  Mental illnesses often come with the stigmatized belief that those who struggle with depression or anxiety are weak and fragile. Many people hide mental health struggles due to shame. To improve quality of life, it's important to work through any barriers that are preventing you from addressing your mental health in a positive and productive way.  Anxiety and depression are interesting. It's wild how certain words, pictures, videos, people or noises can be very triggering some days and I can be immune to the same things on another day. Over the years (with the help of medication ) I've learned valuable coping skills for working through the emotions, thoughts an...

  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...

Hi athletes, weekend warriors and fitness enthusiasts,  I feel you. 2020 was a brutal year. We all lost our primary source of mental wellness - sport, gym, socializing, traveling, racing. We lost our routine and our favorite way to socialize. Sport and exercise affect us in deep and personal ways. After a year of cancellations, disrupted routines, changed plans and unpredictability, we all feel a profound sense of loss. We lost our self-identity during a time of uncertainty.  It's not silly to feel a wide range of emotions - almost like a death. Something this powerful and meaningful was taken away. Right now you may still be experiencing any one of the stages of grief - denial, anger, bargaining, depression, acceptance. Left unaddressed, these feelings can lead to more serious mental and physical health problems.  If you have felt growing levels of anxiety and depression, you are not alone. You may be confused on whether or not it's worth continuing on with sport with so...

  It's been a difficult time for everyone.  I came across this article on  assessing your mental health . After reading this article and going through the self-exam questions, I am surprised that more people don't admit to having mental health issues. There's no shame in not being okay. If feelings of sadness, worry, hopelessness, anxiety, nervousness or irritability are effecting your ability to fully engage in work, physical activity or relationships, do yourself a favor and seek help. One in four people in the US is living with a diagnosable mental health issue, yet less than half seek treatment. It's so easy to reach out for physical health help but far too many ignore mental health help. Your brain is part of your body. Your mental health is part of your physical health.  I wanted to invite you to check-up with your mental health: Have you felt more anxious or worried than usual? Have you lost interest in activities that usually hold your attention? Have yo...

Bread is villainized yet beer is socially accepted.  Despite the fact that alcohol is addictive and dangerous (contributing to countless injuries and deaths), alcohol is normalized in so many societies around the world. From "mommy juice" to a way to relax or celebrate, alcohol is advertised, touted and consumed in ways that you wouldn't see with any other drug. Even though alcohol is a drug, it's extremely accessible and as socially acceptable as drinking water. In fact, in several places in Europe, beer is cheaper than water when dining out!  The popularity of alcohol and the pressure to drink is everywhere. This makes it incredibly difficult for the many recovering alcoholics that are working incredibly hard to maintain long-term sobriety. I have several friends that continue to battle alcohol abuse triggers and temptations. Weddings, sporting events, backyard BBQs, birthday parties, office events and holiday functions. In almost every social function, you are like...

September is National Suicide Prevention Month.  September 10th is World Suicide Prevention Day - a time to remember those affected by suicide, to raise awareness and to focus on efforts on directing treatment to those who need it the most.  In 2019, the unthinkable happened. We lost an athlete and friend to suicide. Words can't describe the sadness that we felt when we heard he took his own life. We miss him dearly.  Mental health is extremely important to me. Growing up, I always felt like my mind functioned a bit different than other people. But my mental health became more of an issue when my dad passed away just 3-days before my 32nd birthday (2014) after a 10-month battle with cancer. While I continue to learn how to navigate life without my dad, life still has it's obstacles, struggles and setbacks - all of which affect my emotional well-being.  Unfortunately, because of the stigma of a mental illness, it's a silent struggle that many of us share in common. So...

                    Staying positive and optimistic in such an unpredictable time is tough. We could all use some good vibes right about now.  If you are in need of a mood boost, give these simple tips a try: Cultivate gratitude - It's difficult to feel positive about your life if you are constantly making comparisons. We've been culturally conditioned to focus on what we don't have, instead of appreciating what we've already achieved or received. To turn your mood around, change your outlook. When you are grateful for what you already have, you'll feel more joy and contentment - no matter what you have or don't have in your life. Make a list - Bad, upsetting and dissapointing news is everywhere right now. If you spend a lot of time watching, listening and reading, you'll feel sad, negative and emotionally depleted. Everyday, write down at least five things you are grateful for. If you feel stuck, start by being thankful for the f...

In today’s fast-paced, stressful and unpredictable world, it’s important to have a toolbox of healthy coping mechanisms. A coping mechanism is something that helps you deal with something that is difficult or uncomfortable. Truth be told, nearly every coping mechanism can provide a benefit. However, some coping mechanisms have negative consequences associated with them. For example, do you often reach for a beer, glass of wine or hard liquor to help unwind after a long or stressful day of work? What does your alcohol consumption look like in social situations or during difficult times? Alcohol functions to slow down the central nervous system, helping you feel more relaxed. It also reduces inhibition, memory and judgement. For many people, having a drink is the easiest way to deal with something that is uncomfortable or to distance from a stressor or challenge. As a result, alcohol becomes a crutch and barrier to developing more effective and healthy coping strategies. Another exampl...

I took Campy on a weekend road trip to my old Kentucky home. If you are new to my blog (thank you for finding me), I was born May 31st, 1982 and I spent the first 22 years of my life in Lexington, KY before moving down south for graduate school. I get awfully sentimental over people and places. No matter if the experience was positive or negative, if it shared some meaningful time in my life, I have trouble letting go. Like many of you, I'm still on a rollercoaster of emotions. I've been on the same ride since around mid March. I recogniz that I have a lot to be thankful for during these times and I realize it's a privilege to feel grateful for so much - health, career, home, family, love. But sometimes I can't get out of my own head and this leaves me stressed, overwhelmed, anxious and confused. Let's just say that unless I have a lot on my daily plate to keep me insanely busy, my mental gymnastics will spiral into overdrive. Another fun fact about mysel...