Trimarni Coaching and Nutrition

source "One of the most important functions of muscles and tendons in running is to store energy. Like a pogo stick, your body can store energy from impact and then release it to propel your body forward. As such, a large portion of your propulsive energy actually comes from the energy stored in your legs from impact previously made with the ground. This is why you can leap higher and longer if you do a “countermovement” before jumping, like swiftly bending your knees, which allows you to reach much higher into the air than slowly bending your knees. While this “stretch-shortening cycle” has been known about for some time, standardized methods of training this reflex are fairly new. Improvements in your muscles’ ability to elastically store energy have obvious implications for runners, as more stored energy means you can maintain a given pace using less overall energy. In short, your efficiency would improve. Plyometrics are exercises that aim to develop strength ...

When Karel and I were dating in 2006-2007, I remember the first time when I invited Karel to the gym with me to do my plyometric workout. As a cyclist, Karel didn't do much (if any) strength training as he didn't belong to a gym and didn't own any weights at home. All of Karel's training to get faster, stronger and more powerful was on the bike. Although I met Karel with a fresh "Master of Science in Exercise Physiology" degree, my love for strength training (and knowledge) started when I was around 12 years old, when I started competitive swimming. Our coach wasted no time, even at a young age, for us all to belong to Gold's Gym where we would all do our 30 minute strength workout before heading back to the pool for our two-hour swim  workout. In High School, I continued to strength train and perform various plyometric and band work before workouts and then through college, the plyometric and strength routines became more complex as I found mysel...

picture source             Are you looking for an easy dietary switch that will quickly improve your health?                 Are you looking for an easy lifestyle change to boost your immune system?        Are you looking for a simple way to eat smarter in order to take your training to the next level?                              Look no further because the magic answer lies in real food.  This is the ingredient list for flavored oatmeal. Regardless if you are choosing low sugar for the "healthier" option or an instant flavored packet is more delicious and convenient, you can clearly see that there is more to oatmeal than oats in this package. Guar Gum, Artificial flavor, creaming agent, partially hydrogenated soybean oil, flavored and colored fruit pieces, corn syrup solids..... I realize that oats...

Step inside our life and you will see that Karel and I are not the type of people who make excuses. Karel came to the U.S. with only a backpack and a dream. Karel's work ethic for everything he does is outstanding and he is not one for the easy way. I spent 10 (expensive) higher educational years in school, only to be equipped with the right knowledge to start my own small business. I have always been an entrepreneur as I strive off projects and ideas coming to life. But if you are your own boss, you better expect to work really hard if you want things to happen.  Our stories may not be unlike many of you reading this post right now. You got to where you are because of hard work and dedication. There are so many no-excuses type of people in this world and I'm sure you can agree, there is a lot of contagious energy to gain from those who have full commitment to whatever it is they are focused on in life. Are you one of them? So what does this mean - to have a no-...

Karel and I had been dating for 9 months when our first Valentine's day occurred in 2007. There were cards, flowers and chocolates shared between the two of us but when it came time for dinner, neither of us wanted to deal with the hassle of eating out on this hallmark holiday.  Although my cooking skills (and food passion) had yet to blossom, I still enjoyed real food....especially breakfast options.  So, the tradition started.  Every year since our first Valentine's day together, I have prepared breakfast for dinner. Pancakes, french toast, crepes...you name it, I've prepared it over the past 9 years.  This year I made the most delicious pancakes with two extra ingredients to the standard easy pancake recipe and took a different spin on my omelet presentation by cutting a standard omelet into triangles for my a quesadilla-look.  Even if I created two easy options for our Valentine's "brinner" they were both prepared with love and fini...

Coconut tumeric stir-fry with  golden potatoes and tofu Ingredients to serve 2  1 medium golden potato (cubed) 1 package firm tofu (cubed) 1 bag Asian style veggies (Frozen) - if you have extra time, let them de-thaw in 'fridge or counter top for at least 30 minutes, until soft. Tumeric 1/2 - 1 cup coconut milk Peanuts Olive oil (Want leftovers? Double up this recipe!) 1. In large skillet, (or wok) heat to medium and add a little olive oil and cook tofu until slightly brown on the sides. Toss every 2-3 minutes for even cooking. 2. While tofu is cooking for 5-8 minutes, place cubed golden potato in microwave and cook for 3-4 minutes or until soft (you may also boil or oven-bake your potato until soft). Keep skin on for more nutritional value.  3. Add potato to tofu in skillet/wok and add 1/2 cup coconut milk and 2-3 tsp of tumeric.  4. Add frozen veggies to your skill and stir until veggies are lightly tossed in coconut milk.  5. Cook for 20-...

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...