Trimarni Coaching and Nutrition

Do you struggle with your appetite? While it is important to create a diet that meets your training, health, metabolic and daily needs, many athletes struggle with their appetite - not fully understanding, respecting or acknowledging hunger and satisfaction cues.  Whereas some athletes eat mindlessly out of emotions, boredom or stress, use food as a reward or overeat for fear of not having enough energy for a workout, other athletes have a disconnect with the body and will many times go too long without eating, ignore hunger cues or undereat due to fear of feeling too full or uncomfortable. If you feel hungry all the time, feel that you are constantly eating or grazing or feel that you have no or little appetite and food simply doesn't interest you, something needs to change. It's time to better understand and fix your appetite. As an athlete, food is your fuel. Therefore, it is important to recognize that you need to eat a lot more than the sedentary individual. H...

Hopefully your mouth is watering just looking this picture because it's hard for me to describe the deliciousness of these stuffed peppers.  Peppers are nutritional powerhouses. They are excellent sources of vitamin A, C and B6 and potassium and a good source of folic acid and fiber. One large pepper has 33 calories, 287 mg of potassium, 2.8g of fiber and 1.4g protein. Every time you eat a pepper, you are filling your body with phytochemicals, antioxidants and they help reduce inflammation with their anti-inflammatory benefits. They also give a great flavor to both raw and cooked dishes. Fruits and veggies in general are great for the immune system. For athletes, opting for cooked veggies at dinner (versus raw, which would be ideal at lunch) can help with digestion so that you aren't expending a huge amount of energy trying to digest a lot of roughage after an evening workout or late at night before you go to bed (and wake-up for an early morning workout). Plus, cooking ve...

It was less than two weeks ago when Karel decided to race in the Toughman Chattahoochee Challenge. We knew our friends Lauren and Nick would be racing so Karel registered as a last minute decision and I made the travel arrangements for our quick trip to Callaway Gardens for the race.  This was a no expectation race for Karel with the opportunity to race under pressure. There's nothing that compares the mind and body for a race than by participating in a race so that is why he wanted the pressure of being in the race environment and feeling the "pain" that goes along with racing.  And with Karel's key races approaching (Mountains to Main Street Half, Ironman Austria, Ironman Mont Tremblant) this was also a great change to practice transitions and to go through all the motions and emotions of racing.  We made the trip to the Pine Mountain area late morning (3.5 hour drive south) on Friday to check into our hotel by the afternoon.  After we unpacked, we heade...

Traveling to a race is almost a necessity for athletes these days. With so many race options and so many beautiful and bucket-list venues, it's likely that you will travel more than 2 hours to a race course at least once in your racing season. For some athletes, all you know is traveling to races as you have limited options for racing in your city/town.  Race-cations (as we call them) provide a special opportunity to travel to a destination, race somewhere new and (hopefully) enjoy a little sight-seeing and R&R after the race. Although traveling to a race can be exciting, racing is stressful and combining that fact with the many unknowns and potential logistical nightmares of racing in an unfamiliar venue, outside of your home environment, this can bring anxiety, worries and fears - especially if you are racing a new distance for the first time or you have specific goals and expectations for your race.  I encourage you to not push away the thought of tr...

February 3rd, 2007.  My very first blog post.  Y ou think my first blog post would be a post about me, introducing myself to the world or talking about something positive or happy in life. But sadly no.  Instead, I wrote about my very first DNF (Did Not Finish) race.  Since then, I have written 2212 blog posts.  That comes to around 245 blog posts per year for the past 9 years.  I've written about our triathlon races, Karel's bike races, my dietetic internship, my travels and events, recipes, nutrition tips, fueling tips, motivation tips and pretty much anything and everything about my life.  And there clearly are not enough posts about our cats as Campy often gets the spotlight.  I'm not planning to stop blogging anytime soon as it is the best outlet for the many thoughts in my head and I love being able to refer back to special times in my life that I have documented through my blog.  I've written happy posts and posts when time...

Source Through this approach, your body composition will change because you are able to perform well and maintain a realistic and sustainable style of eating.  Are you an athlete looking to change body composition and improve your performance as you train for an upcoming event? Consider this:  Manipulating your eating before, during and after workouts in an effort to enhance the adaptive response to training will only provide a marginal performance and body composition improvement if your daily diet is not well-balanced, well-timed and consistent. It's remarkable how the body performs and changes when emphasis is placed on the daily diet as a vehicle of nourishment and when workouts are supported with food as a vehicle of energy. Far too many athletes choose sport nutrition restriction over daily diet manipulation whereas the later can significantly help to change your body composition without comprom...

If you are an athlete and you love nature, mountains and challenging terrain, you will love our training playground....otherwise known as Greenville, SC.  If I had to choose three words to describe what we heavily focus on during our training camps I would choose the words; FIT, FUEL, TRAIN. Of course, FUN is included in there too.  A private training camp is the perfect option for the athlete who needs specific individual attention in specific areas. In the case of our last private training camp this past Thurs - Sat, triathlete Gin (who is coached by Professional triathlete Haley Chura ) from Athens, GA reached out to us regarding setting up a private training camp to help her with her cycling skills (specifically with climbing more efficiently and using her gears more effectively), to assess her bike fit, to discuss fueling and daily nutrition to ensure she stays healthy with her training and reaches her performance expectations in training and on race da...