Trimarni Coaching and Nutrition

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." -PattiSue Plumer, U.S. Olympian While driving back from our 100 mile bike ride at the Horrible Hundred in Clermont, Florida on Sunday, Karel told me that he was thinking about doing the 1/2 marathon on Thursday. I didn't say anything to him because I was tired from our 5 1/2 hours in the saddle and was thinking to myself "would I be able to recover in 3 days in order to race the half marathon???" After several years of being a stubborn athlete, focused on the miles, I pride myself in NOW being a SMART athlete. I do not like to make excuses when it comes to racing so I always try my hardest to think before I act so that I am being as consistent as possible with my training. Sometimes I never know what to expect from Karel because he is super talented (both in his ...

For the first time, I am celebrating Thanksgiving with Karel as a Registered Dietitian. Therefore, it would be easy to assume that I would dedicate an entire blog or two telling everyone how to eat "healthy" on Thanksgiving. If you have been following my blog for some time now, it is likely that you will guess what I am about to say.... "If you eat well most of the time, you don't have to worry about the rest of the time" Although I have a few tips to help you continue with your journey of appreciating the food that you put into your body, I will ask that you do one thing for yourself on Thanksgiving and throughout this holiday season. Focus on food vocabulary, de-emphasize calories. It is likely that you will hear the following, either at the table, from your friends/family or in your head... 1) I shouldn't eat this, but... 2) Oh well, I already ruined my diet... 3) Ok, I guess I may as well have another because I already cheated... 4) I'm being so bad....

IT'S MOVEMBER!!! During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men. The Movember Effect: Awareness & Education, Survivorship, Research The funds raised in the US support prostate cancer and other cancers that affect men. The funds raised are directed to programs run directly by Movember and our men’s health partners, the Prostate Cancer Foundation and LIVESTRONG, the Lance Armstrong Foundation. Together, the three channels work together to ensure that Movember funds are supporting a broad range of innovative, world-class programs in line with our strategic goals in the areas of awareness and education, survivorship and research. Big steps have been taken towards changing attitudes and habits relating to men’s health around the world, but there is s...

110 play harder clutch ice tights On Sunday, Karel and I joined hundreds of other cyclists and bike enthusiasts for a beautiful ride on the hills of Clermont. Event report will come shortly but for now...I have to share my first experience with the clutch-tights from 110 Play Harder. After 100 miles and some serious climbing, it was time to recover. Rest comes later...recovery comes first. I put on my clutch tights and instantly felt relief. Even though I wore compression socks and CEP compression tri shorts during the bike ride, I was ready for more compression. What's so awesome about 110 Play Harder is that the clothing has pockets for ice! Karel and myself have been using 110 play harder gear for a while now. As a member of the 110% Elite tri team in Jacksonville, FL, I could not be more proud to represent this brand. You will always find my promoting gear, nutrition and equipment that I use or have experienced/tried. I believe in encouraging others to try things so that perfor...

Since another issue of Nutrition Action Healthletter just arrived in my mail, I had to immediately flip to the back to read my favorite section "Right Stuff. Food Porn" Enjoy the following directly from the magazine (back page). Muesli Marvel "Originally developed in the late 1800s by a Swiss nutritionist, Muesli is a delightful cereal made from a blend of whole grains, dried fruits, nuts and seeds," explains the label of Bob's Red Mill Old Country Style Muesli . Delightful is right, whether you microwave or boil it for 3-5 minutes with milk or water to make a hearty hot cereal, or you just stir it into your milk or yogurt cold. Either ways, you've got a bowl of "whole grain rolled oats, wheat, rye, triticale and barely, along with sweet and chewy dates and raisins, sunflower seeds, almonds and walnuts for a high energy Muesli," according to the label. Okay. Forget that last part. When a label talks about "energy," it means "calorie...

According to the Wall Street Journal (11/1/11), of the 60,000 runners who registered for the NY Marathon, around 45,000 will show up on race day. On the ING NYC marathon website, 47,438 athletes started, 46,795 athletes finished the 26.2 mile event. "An obsession with fulfilling training regimens may prompt some runners to drop out of races they could easily finish" - The Wall Street Journal. As an ...athlete and coach, one thing I have learned over the years is that I receive little gratification of trying to finish a race with an injury. I believe that racing (or participating) in an event should be based on training. Therefore, if you are unable to put your training to good use, what's the point of "getting through it". Is a medal or t-shirt more important than your health? I believe that the body should be respected and if you are injured, do not make the body perform if it is screaming at you to recover. In order to not risk a deeper/more serious injury, re...

Although the weather is a bit on the warm side for running in November, we welcomed a few chilly days here in Florida last week...which made for great workouts and yummy meals. To warm our insides, I made a colorful and comforting meal to cover all my taste buds. I am to eat 3 servings of whole grains a day, spread out at each meal (or snacks). For dinner, I made a beautiful salad and decided to complement the meal with a side of whole grain brown rice. I made my own pilaf and it came out amazing! Enjoy! Feta and Pear salad Spinach Kale Pear Feta cheese Tomato Onion Carrots Broccoli Hard boiled egg Dressing- balsamic Mushroom Pilaf Brown rice (or your favorite whole grain) Mushrooms Corn Garlic 1. Cook mushrooms on a non stick skillet in a little olive oil on medium heat, until lightly brown. 2. Cook brown rice and serve 1/4 cup into small bowel. 3. Add a few mushrooms and a little cooked corn and top with chopped garlic. 4. Mix well and enjoy! 5. Optional: for a little kick, add a lit...