Trimarni Coaching and Nutrition

Deep into winter, it's time to spice-up your plain bowl of oatmeal with this delicious recipe filled with pumpkin, pecans and maple syrup.   Pumpkin Pecan Maple Oatmeal By Joey Mock, RD, LD, CLT Ingredients 1 cup old-fashioned rolled oats 1 ¾ cups soy, almond, or low fat cow's milk ¼ cup canned pure pumpkin ½ teaspoon vanilla extract ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg 2 Tablespoons chopped pecans Pure maple syrup, to taste Preparation Combine oats and milk in a small saucepan over medium heat. Bring to a boil stirring occasionally. Reduce heat and simmer, continuing to stir, about 4 minutes. Stir in pumpkin, vanilla, cinnamon and nutmeg. Continue to simmer about 1 minute until heated through. Top with pecans and a drizzle of maple syrup and serve immediately. Enjoy! Adapted from: Damn Delicious  Pumpkin Pie Oatmeal recipe

The first step to optimizing performance is mastering your daily hydration needs to maintain proper body functions. Fluids are critical to optimal health. They replenish what has been lost through normal physiological processes, such as respiration, sweating and urination. To optimize cardiovascular and thermoregulatory functions, it's important to subscribe to a comprehensive fluid-replacement program. Identify the best beverages to consume and plan your fluid intake - frequency and volume - around and during exercise.  To help simplify this confusing topic, I highly suggest to listen to the  Purple Patch Fitness Podcast  with Andy Blow from Precision Hydration.   Matt and Andy go into the specifics of hydration and why athletes should pay more attention to hydration needs on a daily basis and during training.  If you are like most athletes and desire specific guidelines and strategies for optimizing hydration intake, I feel you'll rea...

With January behind us, there's a good chance that you are getting a bit more serious with your training and diet. Motivation is high, all with hopes that this will be the season when you reach your BIG performance goals. With an extreme drive to succeed, you may be looking for the many ways that you can optimize performance. Body composition has and will always play a role in performance. Many athletes are on a never-ending pursuit to achieve the perfect weight for race day. However, being lighter isn't always better. I've touched on this topic many times in the past but I don't think it can be discussed too much. In a media-driven world, body image has become an obsession among athletes - particularly how you compare your body image to the body image that you see on others. In today's "visual" society, it's not hard to compare how you look to other people. This may cause you to question your looks and lose confidence in your abilities. With...

When Karel learned about the custom paint work of Mike Furtek of Kcycle Design  in early 2018, he couldn't pass up the opportunity of a receiving a complimentary custom paint job on his Ventum. Karel's bike was flashy and certainly stood out in a crowd. With a new season approaching, Karel wanted a makeover on his bike. Something a bit more his style - black. This time around, Karel paid for the paint (a special and very specific type of paint) and let Mike go to work, creating another incredible design. Once again, Mike created a masterpiece and a one-of-a-kind bike. The pictures don't really capture the details of the deep shiny black paint. Mike did an incredible job hand painting this bike. Karel also has a new handlebar setup by 51 Speedshop , along with his Dash Cycles aero combo, Alto Cycling wheels and new 4iiii  dual-side powermeter. Saturday was Karel's first time since November (IMFL) outside on his Ventum and he was riding happy for all 3.5 h...

Do you suffer from happiness destination syndrome? You struggle to commit to something just in case something better comes your way.  You believe that when you reach your goal, you'll be happy.  You are always rushed and in a hurry.  You can't let yourself slow down.  You are always anxious and overwhelmed about what's next on your to-do list.  You never let yourself relax.  You are constantly counting down the days until ___.  You want to live in the future instead of accepting where you are now.  You are always thinking about the next big thing in your life.  You'll feel more at ease when you get ____ done.  Your mind is always wandering.  If you suffer from this type of destination thinking, you may believe that success is a destination - and only in the future is when or where you can be happy. Life quickly passes by as all of your focus is somewhere else - in the future. Think about how you go about your...

Slow Cooker Whiskey Barbecue Beef By Joey Mock, RD, LD, CLT Are you ready for the Big Game? If you are a football fan, you may be planning to watch the Rams take on the Patriots in the Super Bowl. With any good Super Bowl viewing party (whether it’s for the game, commercials, or half time show), good food is a must. This Slow Cooker Whiskey Barbecue Beef makes a tasty option for your party that won’t require a lot of cooking and cleaning up during the game. Prep everything in the morning and let the slow cooker do the rest of the work (well, most of it). Serve on your favorite rolls/buns or tortillas. Ingredients For the Whiskey Barbecue Sauce:  (can be made ahead of time and refrigerated if desired-yields about 2 ½ cups so you will have leftovers to use on chicken or wherever you enjoy barbecue sauce) ½ medium onion, finely chopped 4 cloves garlic, minced ¾ cup bourbon whiskey (blended Canadian whiskey works great too) ½ teaspoon ground black pepper 1 teaspoon sal...

It seems like fasting is all the rage these days. Although not a new concept for athletes (fasted workouts have been studied by researchers for several decades), not eating has grown in popularity over the years as a way to enhance and optimize fat burning and to promote weight loss. There's also the claim that fasted training can improve athletic performance in endurance athletes - although according to consistent research, that doesn't appear to be the case. One of the major reasons for a massive shift in how athletes eat is an overwhelming obsession with energy, performance and body image. Athletes are also hungry for direction, guidance and quick fixes. In addition to fasted training and intermittent fasting, there is a wide spectrum of diet ideologies these days - ketogenic, vegan, clean eating, Gluten free and Paleo to name a few. What's interesting is the culture around these diets and their "communities." The dieting behaviors embraced by follow...