Trimarni Coaching and Nutrition

If you consider yourself a health conscious individual, the holiday season may fill you with a bit of anxiety and stress. While there is much to celebrate and enjoy, you may worry about some of the uncomfortable food-related situations that you may face at family gatherings, holiday parties or work events. For example: Being told that you eat "too healthy." Feeling like you are judged for your eating habits or your body image. Worry about emotional/stress eating. Fear of overeating/overindulging. Having to turn down food that you don't like/can't eat. For anyone who has experienced any of the above scenarios, it can be rather difficult to enjoy a holiday meal when you are worried about the food around you or how you will respond when people comment on your eating habits. As an advocate of intuitive eating, consider the following "Intuitive Eating Holiday Bill of Rights" to help you feel more at ease when you are at or around the food table. T...

Fasted workouts are stressful. By working out on an empty stomach, you are introducing another level of stress to your body. Even if research says you are teaching your body how to adapt to become better equipped to utilizing fat as a fuel source – this doesn’t mean this approach will work for you. For this marginal gain approach to truly work, you need to carefully program rest and proper nutrition around your fasted workout so you can recover and refuel properly for this approach to work. Additionally, training needs to be manipulated in a way that you are actually taping into fat burning during the workout - which can be difficult to quantitively measure. My advice: Nail the basics first. A well balanced diet, good sleep (at least 7-8 hours), mobility, good recovery – get all these things dialed in before you attempt incoroprating fasted workouts into your training. Without a solid foundation of nailing the basics, you risk under performing during your workouts and the risk f...

Picture source Do you find yourself constantly stressed and busy?  Do you feel overwhelmed with your work/life responsibilities?  Do you feel like there is little time for yourself?  Do you feel like life is quickly rushing by you? I've always been intrigued by this idea of the perfect life-work balance - where everything seems to flow perfectly from sunup to sundown. As great as it sounds, it's a difficult concept to achieve.  In life, we are constantly juggling the demands of work, alongside other hobbies, family, obligations and taking care of our health and well-being. Life is constantly changing, which requires our focus and energy to move in different directions. Trying to give 100% to everything that you do in life is a recipe for burn out. In order to tackle your never ending daily to-do list, move up on the career ladder or to please others, you may find yourself neglecting important areas in your life - like your health, happiness and mental well...

On August 25th, 2019, we added a new furry member to our family. However, technically our new kitten did not yet belong to us. Here's the emotional story of our sweet Ella. On April 30th, 2019, we said good-bye to our 16-year cat named Smudla . Karel had a really difficult time moving on from the loss of his long-time companion but the sight of any kitten would quickly bring a smile to his face. While nothing could replace the love that he had for Smudla, it was in early July when Karel brought up the idea of getting a new feline family member. I was a bit hesitant as I wasn't sure how Campy and Madison (the seniors in the house) would feel about this new addition. One day in mid August, I was texting with an athlete/friend of ours who lives outside of Atlanta Georgia and fosters kittens. I mentioned to her that when we get back from Kona, we would like to adopt one of her rescue kittens. Karel was interested in a grey kitten and when I mentioned this to our friend, she ...

→You recently watched a documentary and you are convinced vegan is the right diet for you.  →You've been following the recent health and fitness trends on social media and you are convinced that carbs are evil and keto is the way to go.  →You are ready, more than ever before, to get your diet under control and to get yourself back into good health. Starting tomorrow, you will eliminate all dairy, gluten, sugar, sodium and processed food.  If you are considering a change in your diet, you are not alone. Whether it's for weight loss, body composition changes, health, self-confidence or mental well-being, you may feel that a significant change in your diet is exactly what you need right now in your life. Unfortunantly, a healthy and well-balanced diet is not something that can be rushed. For long term success, quick fix diets are not the answer. In such a food and body obsessed society, dietary extremism seems like the norm. Radical, overnight changes often stem fro...

Who's excited to race??? A lot goes into planning our race schedule. This is why we try to establish a clear plan as far in advance as possible. Not only does this help us plan travel/accomodations at reasonable prices (not waiting until the last minute) but for a goal(s) to be reached, races should be strategically planned. Otherwise, the training can not be periodized or structured in a way that can safely induce positive training adaptations and race readiness. In other words, you will either peak too early or feel the need to rush the fitness gaining process. I find that far too many athletes don't put a lot of deep thought into the purpose behind each race on the race calendar. When selecting a race, you first want to give yourself a few short and long term goals (and one or two stretch goals) for what you want to achieve this season and onward. This will help you understand what you want to get out of every race - giving each race a clear purpose. As a general t...

During my competitive swimming years, I loved showing up to swim practice because I knew it was a time to socialize with my friends. When it came to swim meets, the travel and entire swim meet experience was so much fun because I was with so many of my friends (teammates). While I loved being a swimmer, I couldn't imagine spending nearly a decade of my life swimming alone or going to a swim meet with so many unfamiliar faces. There’s no better feeling than being part of a team. Not every age group triathlete gets to experience this as much of the training (and racing) is done alone or with only a small group of individuals. Within a team, you have continuous support from others, which lifts and elevates your performance to a level that you never thought was possible. Alone, you have to find your own source of motivation. As a triathlete, although you may compete as an individual, there's a lot more to enjoy on race day when you are racing with your teammates. This is...