Trimarni Coaching and Nutrition

Over several years, I've slowly changed my lifestyle habits and moved myself more and more away from a heavy processed and convenience-food diet toward a very real food diet. Some dietary changes happened quickly whereas other changes required a different appreciation and time to create new habits. I really value what real food can do for a body, when it comes to health and performance so I've worked really hard over many years to make some swaps when it comes to incorporating more real food into my diet. I'm not against processed food and don't cringe at the thought of "food" in a bag but I do believe that some foods, like well-fortified foods, help to keep people healthy in all parts of our world. And since I don't have an off-limit food list, I never feel guilty, anxious or remorseful if I eat something processed. I have a most of the time diet and then there are foods that I eat some of the time/on occasion. The great thing is that neither one i...

5:30am Wed track workout 4pm Wed swim workout It's no shocker that my busy life is filled with activity and I love challenging my body and mind with a swim-bike-run lifestyle.  If you are a regular reader of this blog, it's likely you feel the same way about your life (perhaps maybe a different activity/sport) But my amazing body allows me to do so much, both in life and with triathlons and I constantly remind myself that the food I eat has the opportunity to enhance my life, fuel my workouts and reduce risk for disease.  Food is so powerful! In October of 2011, I had the great opportunity to write an article for Ironman called " Fueling Kona: Your Daily Plate"  This article was special to me not only because I was able to share my passion for seeing food for fuel and for health but also because I was participating in the 2011 Ironman World Championship and my article was featured during Ironman Kona race week.  Here are two r...

  I love public speaking but I do not like to give talks to hungry bellies or to bodies with low blood sugar.   So, it's typical that when I give a talk on nutrition/sport nutrition/healthy living, that a Trimarni creation will be involved.   I'm giving a talk on my top 3 tips for to immediately improve overall health. The talk is in Orlando on 2/6/14 for the Lenscrafters Summit 2014 on behalf of Oakley Women. The talk will be at Caribe Royale  and I am super excited to share my latest Trimarni creation.   I needed a little help with the name so I asked my followers on Instagram (@Trimarni) and Facebook  to help me out. The responses were so creative!!!   -Breakfast of Champions -A taste of heaven -Maui mix -Coconut mocha mix -Cocochi -Trimarni energy mix -Trimarni snack mix -HG4C trail mix -TM's Bazinga! trail mix -Trimarni's sweet munch mix -Marni's mocha mix -ChiChoCoCo mix -Heart Hea...

    Leave it to Karel to "fix" himself another bike. Only this one doesn't have brakes and is fixed in one gear.   I don't know how these guys do it but on Saturday a handful of guys (and one female) lined up for the last fixie Time Trial of the year.   20 minutes - all out for Karel. He said his legs haven't hurt this bad in a long time....not since racing bikes.  As a triathlete, he has to conserve his effort for if he smashes the bike then he won't have the gas in the tank for the run. I'm sure he enjoyed his leg-burning "race" alongside joining the group ride for a total of 57 miles on a fixie with his legs moving non-stop the entire time.     For my workout, I warmed up with a few guys and Karel for an hour and then did my own thing. Main set: 6 x 5 min Z4 watts w/ 2 min EZ spin. 10 min EZ spin 5 x 1min on/1 min off (high cadence spin-ups on tired legs) 10 min EZ spin 5 x 1 min single leg dri...

When it comes to discovering the best diet and exercise routine for you body and lifestyle, you must remember that you are eating for you and exercising for your goals. Never be afraid of what others will think of you as you nourish and fuel and work your body to encourage a long, happy life. Although you should never feel isolated because of your eating and exercise routine, keep in mind that your balanced diet and exercise routine may inspire others.  GINGER! Why I love it? Natural anti-inflammatory and perfect for the tummy when fueling with sport nutrition products. Also a must for me on the days leading up to the race to help with pre-race nerves affecting digestion. Also helpful for nausea. EDAMAME! Why I love it? 1/2 cup + 13g of protein!!! Not only is it delicious but it also provides iron, vitamin A, vitamin C and calcium along with over 400 mg of potassium. TRAIL MIX Why I love it?  A perfect combo of protein, carbs and fat to keep my brain...

There are no guarantees in life. We can't avoid cancer, we can only reduce it's risk. We can not prevent injuries but we can increase our chance for a speedy recovery. We can not avoid accidents but we can put ourselves into situations that reduce our odds for an accident. But what we can do is love the life we choose to live. Every day, all day. When I was growing up my dad always told me that we all have the chance to live to 90 or 100 years of age. As a young child, 50 was "old" so 100 was just super ancient! But now, I feel so young at 31 and I can't even imagine what it would feel like in 20 years or 70 years! Thankfully, age is just a number that does not slow people down. I'm sure you've seen the "older" athlete tearing it up on a running or triathlon course or the "older" fitness enthusiast hiking, lifting weights or skiing. My dad always told me that just living to an old age wasn't as important as making sure you are l...

  While in Denver for the OPS Fitness event with Oakley Women and Shape Magazine, I was asked,   "What's your favorite go-to, quick snack?" That was easy....TRAIL MIX!!! Although I put a little thought into every meal and then snack with a purpose, I know I can always count on trail mix to keep me energized, satisfied and happy. And all those things are important on a daily basis but very important while traveling. With delays and a schedule that is off from the normal routine, I always rely on homemade trail mix to keep me fueled while traveling.   I prepared many goodies for our trip to keep us healthy and happy while traveling as I know we will be enjoying lots of indulgences in Czech....all prepared with love, of course and enjoying every bite! The good thing is that on Tues, we  are leaving around noon from Tampa International and will be flying through the night when we land in Prague on Wednesday around lunchtime. We have a stop at JFK (3 hour la...

Sleep and rest. Two things that are often hard to achieve for athletes, as well as for those who are seeking a more active lifestyle. I believe both are vital to ensuring optimal health and consistency in working toward your goals. As for sleep, athletes often have no trouble falling asleep due to feeling exhausted after squeezing it all in but then again, many athletes struggle with sleep for a host of reasons. Depending on when you eat dinner and your evening routine, my suggestion is to pass on that evening snack around 8 or 9pm, as you wait to watch a show on TV or as you are catching up on emails or searching around on the net. Immediately after dinner, pack your lunch for tomorrow, lay out your morning workout clothes (or work clothes) and try getting to bed 30-60 minutes earlier than normal. It will do wonders for your mind, health and exercise routine. Consider this suggestion not as "I'm not allowed to eat after 8pm" but rather that you are prioritizing sleep ove...