Trimarni Coaching and Nutrition

Picture Source Since last Friday, we have been watching the Winter Paralympics every night thanks to our DVR and coverage on NBCSports. And as you may know from my previous Olympic blogs, I LOVE the sport of cross country skiing and biathlon. There are six sports at the 2018 Winter Paralympic games - Wheelchair curling, para ice hockey, para cross country skiing, para alpine skiing, para snowboard and para biathlon. If you have the opportunity to watch/follow online, I strongly encourage you to check out these incredible athletes in action. Picture Source Athletes are a great source of inspiration and motivation because of their hard work ethic, dedication, ability to overcome the odds and exceptional mental and physical strength. It's unfortunate that in 2018, many athletes experience disability discrimination - especially at the Olympics! There's little coverage, discussion or promotion of the 2018 Winter Paralympic games and I can't think of a more in...

HAPPY RD DAY!! Today we celebrate the registered dietitians who are the n ation's food and nutrition experts.  RDN's are the  most valuable and credible source of timely, scientifically-based food and nutrition information. RD's are legally allowed to treat medical conditions. It is against the law for a nutrition expert or nutritionist to prescribe diets or supplements to diagnose or treat medical, health or clinical symptoms/conditions. In other words, if you are not a RD, it's unethical and against the law to prescribe a diet or style of eating to treat a condition. If a nutritionist/nutrition expert is not a RD, he/she is by law, not allowed to treat, prescribe, cure or diagnose health conditions. In some states, this includes providing meal plans or counseling. As it relates to finding a nutrition "expert" to assist in your health, performance and/or body composition goals, make sure your nutrition expert has the RD (or RDN) credential behind his...

After the culmination of many months (or years) of training, your race day is almost here! But now that the “fun” training is behind you, you now feel an enormous amount of pressure to perform.  If you find yourself experiencing a flux of positive and negative emotions before an important race, these pre-race jitters are simply a mix of irrational and rational thoughts relating to your goals and expectations for race day. And when racing anticipations are at their highest, there is a subjective fear of failure that stems from by many uncertainties, doubts and worries. For some athletes, pressure enhances motivation, enjoyment for the sport and focus. These athletes thrive off pressure and turn it into positive energy to boost performance. But for many, the pressure to succeed is so intense that performance is negatively affected. Although pre-race jitters are normal, they are commonly associated with disturbing symptoms like GI issues, mood swings, trouble sle...

In just a few weeks, we will be heading down south to Haines City for our first triathlon of 2018. It's been seven looooong months since we raced in a triathlon and I can't help but think about that early season racing mindset. I forgot what it feels like to push through the low moments, to make the mind work with the body, to be very uncomfortable, to embrace the unknown and to put a lot of mental energy into everything that is needed to have a great swimbikerun in a competitive setting. Racing is a skill. It requires practice and time to perfect. The best part of an early season race is to get back into the racing environment, dust off the rust and to test yourself.......without pressure to be at your best. Because racing is something that you get better at the more you do it, early season races provide a great opportunity to figure out what works best for you without any pressure on the outcome/final results. As an athlete, it's easy to feel pressure to perfor...

Flex Innovation Group, LLC Boston, MA teamhotshot.com  About the Company from the website: Invented by a nobel-prize winning neuroscientist/endurance athlete and his friend, a neurobiology profession at Harvard.Dr. Rod MacKinnon and his friend, Dr. Bruce Bean, were deep sea kayaking in the winter when they were both seized with life-threatening muscle cramps. They experienced such debilitating pain that neither could steady their kayaks. Over the next five years, Rod and Bruce worked to unravel the mystery and discover this surprising truth: when it comes to preventing muscle cramps, it’s not about treating the muscle, it’s about treating the nerve. Certifications/Testing : Certified Organic by QAI NSF Certified for Sport Products: HotShot Label Claims: Sports Shot with a Kick Nutrition Facts Serving Size: 1.7 fl oz (50 ml) Calories: 30 Total Carb: 7 g Sugars: 6 g Sodium: 40 mg Ingredients: Filtered water, organic cane sugar, organic lime juice, organ...

Once a year, the Academy of Nutrition and Dietetics (the organization by which I am credentialed and qualified to provide nutrition advice) dedicates the month of March to a themed campaign that brings attention to "the importance of making informed food choices and developing sound eating and physical activity habits." For 2018, the theme is " Go Further with Food." I really love the theme this year because it can mean so many different things for everyone. To my, the theme means giving a purpose (and appreciation) to everything that I put into my body. In other words, I choose to make every bite count. Prepping food in advance, planning ahead, cutting back on food waste, managing food resources appropriately, protecting the environment and supporting local farmers are some of the many ways that you " Go Further with Food." Here are a few suggestions from Eatright.org:  Include a variety of healthful foods from all of the food groups...

The definition of "high" or "low" volume training can vary from athlete to athlete. While I consider our training volume to be low compared to what some athletes do when training for an endurance triathlon event, it may also be seen as "high" volume compared to what other athletes do for long workouts. Since much of our weekly volume occurs from frequent training sessions (instead of two "long" workouts each week), I'd say that we have the right mix of intensity, frequency and volume to encourage training adaptations without risking injury or burnout. Certainly, this was years in the making with lots of trial and error and many athlete case studies to learn from. Last year I was interviewed for a Triathlete magazine article on this topic of high/low volume training. I really enjoyed providing my insights on this topic for I feel many endurance triathletes adhere to haphazard training which includes high volume workouts. weekend after weekend...