Trimarni Coaching and Nutrition

Almost every day of the week (minus my long workout days), I have a big beautiful salad for a meal. Typically, my salad meal occurs at lunchtime as it is far out between my morning and evening workout, which allows for adequate digestion time due to all of the roughage in the meal. A salad is a super, convenient, easy and affordable way to work in a few servings of vegetables into your daily diet. I won't mention all of the health benefits that come from a plant strong diet but for athletes, vegetables act as a low calorie method to pack in fiber, antioxidants and an abundance of vitamins and minerals into your daily diet, to support proper immune system functioning while optimizing metabolic and hormonal health. When constructing the perfect salad, we must differentiate between eating a salad as part of a meal versus eating a salad as the main component of the meal. As I mentioned above, most days during the week, a salad is my lunch meal but on my longer workout days, when ene...

Whole grains are the entire seed of a plant. Rice is a seed of a plant. The seed of a plant is made up of three edible parts - the bran, the germ and the endosperm. The endosperm is protected by an inedible husk that protects the kernel from natural killers - like sunlight, pests, water and diseases. After the rice is harvested, the inedible husk (endorsperm) is removed, which results in a whole grain rice kernel. Now the rice (or grain) is ready to eat. Through processing (milling), the bran and germ can be removed from the rice (or grain) results in white rice. Without the bran and the germ, about 25% of the grain's protein is lost along with at least 17 key nutrients, according to the Whole Grain Council.   However, if a processor chooses to enrich a refined grain, some vitamins and minerals will be added back to give the grain valuable nutrients. There are many advantages of having/consuming fortified foods as they are beneficial in filling in gaps for possible nutr...

Wow - I can't believe it's been two weeks since IM KONA. After a few days, the aches, burns and chaffing subsided and that was a sign that I was officially in my off-season...and  I'm totally enjoying every day of it! Three full weeks of no weight bearing activity (ex. no running, plyometrics, etc.), no workout structure and no alarms. There's plenty of time to catch up on house chores, be super creative in the kitchen, take longer walks with Campy and just give a little TLC for my awesome body for what it allowed me to do this summer. And to rest up for a very exciting season of destination races: St. Croix 70.3 (May), IM Austria (June), IMWI (July). There's a lot of work to do in the off season after my recovery period and I am really excited to set new goals and to enjoy another exciting year with my healthy body. Just to recap the past few weeks, there have been no post-race blues, no guilty feelings about no structured activity (typically 30-60 min o...

Do you live a busy lifestyle? Do you stay active morning 'til night? Do you have more on your plate than your mind can handle? Do you need more hours in the day to tackle your never-ending to-do list? Do you hate getting sick? Do you love traveling? Do you love pushing your body for fitness gains? Do you love to compete in athletic events? Do you love to use your brain? Do you want to reduce your risk for disease/illness to live a quality-filled life? Do you enjoy being spontaneous with your life? Do you love your life, your family, your job, your friends, your children, your furry ones? The only way you can function well in life is by having a functioning body and mind. You only have one place to live for the rest of your life and your body is your home so you have to take care of it. It is up to you to keep the foundation strong and to constantly tune-it-up to keep it in top-notch condition. You can ease up every now and then for what you do most of the time matters more than w...