Trimarni Coaching and Nutrition

As I have mentioned several times, I just love the Ironman journey. This time around, sharing it with Karel has been extra special for we have both been able to see progress within each other and that is really neat to see. Karel continues to push me on the bike and in return I get the reply "great job, babe" as I smile every-so kindly to thank him for the suffering. But on the flip side, Karel has really worked hard on his swimming and I can't believe he just started swimming 1 year ago!! I have really enjoyed helping Karel learn to swim and to be there to witness his major swimming breakthroughs. Karel started very slow, working on form for he knew he had a year to train for the IM and there was no need to rush speed when form is the most important part of swimming efficiently.  The issue for many triathletes who struggle with swimming is the exhaustion that comes from swimming. No matter how fast or slow in the water, how long or short, it is just exhausting and i...

First off..... HAPPY FOOD DAY!!         Lunch n' Learns are my favorite kind of talks. One hour of learning and the participants don't have to be hungry as I talk about food.                                      Yesterday I gave a local Lunch n' Learn to a wonderful group of individuals from Northwestern Mutual. I spent much of my talk discussing 3 common myths (gluten free diet, fruits and veggies to improve mood and fat burning exercise) but the underlying message was discussing lifestyle modifications and a different approach to thinking about life rather than spending so much energy on diet, the body and exercise. Certainly, diet and exercise make for a quality life but we all have our own personal goals and we can't wrap up all our energy trying to be like others, lookin...

Amaranth - a whole grain, kinda like quinoa. ( Source ) Used in soups, dressings, breads and baked goods, I was really excited to get creative with a new whole grain.... Here's the nutrition facts of Amaranth: Ingredients: organic whole amaranth grain (from Arrowhead Mills bag) Serving size 1/4 cup (47grams) Calories: 180 Fat: 3g Potassium: 170mg Carbs: 31g Fiber: 7g Sugars: 1g Protein:7g About Amaranth: "Amaranth has been cultivated as a grain for 8,000 years. The yield of grain amaranth is comparable to rice or maize. It was a staple food of the Aztecs, and was used as an integral part of Aztec religious ceremonies." - Wikipedia Many people fear whole grains....because they are "carbs". Others, because they have "calories". Knowing that most people need at minimum 1500 calories to support daily living and activity, where are you getting your calories from?? It is very common for individuals to justify eating "this" ...

There was a great article on whole grains  (pg 14) in Today's Diet and  Nutrition magazine (Thanks Jennifer P. for sharing with me!) and I was so inspired, Karel and I went to Whole Foods to stock up on some whole grains (and other fun stuff) after we recovered from our morning training on Sunday. I typically shop at Wal-mart, Publix and Winn Dixie (depending on specials, deals and staple items) so I couldn't wait to bring some new foods home and get creative in my kitchen. This recipe is brought to you by: Spelt Berries   ( Source ) Not a berry...but a whole grain! According to the Bob Red Mill package "Spelt is a non-hybrid primitive relative of our present day wheat that dates more than 9,000 years. Spelt has a unique nutty flavor and because of its high water solubility, its vital nutrients are quickly absorbed into the body. Bob's Red Mill Spelt makes a pleasantly chewy hot, whole grain cereal and can be used in place of rice and other grains for a wi...

I'm always inspired by food. Restaurants, commercials, TV shows.... you name it and I get inspired. I suppose I'm not the typical consumer as I don't get that craving to go out and "buy" that item but rather, to re-"create" it to meet my lifetyle needs (both health and fitness). In the 2012 April issue of Cooking Light, there was a great article on Whole grains. As part of Cooking Light's 12 Healthy habits (1 a month).... Jan - veggie up Feb - get moving March - get cooking April - whole grains When it comes to simple..whole grains have you covered. They are a one-pot wonder but now-a-day, extremely overlooked. On py 58 "only in the last century have refined grains become more popular than whole grains - thanks, in large part, to the introduction of white flour at the industrial level. When left whole, grains are full of protein, fiber, complex carbs, vitamins, and antioxidants, many of which are stripped away in the refining process. A diet ric...

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...