Trimarni Coaching and Nutrition

Picture  Source At the end of 2019, you probably saw a lot of "year in review" stats floating around social media from your fitness-fanatic friends. While a great way to celebrate all that your body has accomplished over the course of a year, it's not uncommon to hear things like “I only need 50 more miles to make it to 5000 miles of biking for the year, I need to run 8.37 more miles to reach my yearly goal or I didn't reach my swimming goals." Not too long ago, GPS watches didn't exist. The website MapMyRide.com (or run) didnt exist until around in 2005. Unless you measured a distance by a bike computer, ran around a track (or marked course) or drove a specific distance in your car, there was no easy way to know your running miles. To track your workouts, you kept a written log in a journal . There was no Strava or Training Peaks to  accumulate your swim, bike or run total distance.  In many ways, life was actually a lot more simple without all of...

This Kale, Broccoli, and Sesame Noodle Salad is bursting with flavor. The veggies and homemade dressing fancy up those inexpensive packages of ramen noodles (no need to use the soup base flavor packets as they are packed with sodium and not needed in this recipe). Serve this salad at room temperature or make ahead, refrigerate, and serve chilled (the leftovers are even more flavorful!). Add your favorite protein and you have a flavor-bursting balanced meal. Kale, Broccoli, and Sesame Noodle Salad By Joey Mock, RD, LD, CLT Shopping list Head of broccoli  Garlic cloves (2) Sweet chili sauce Red wine vinegar Canola oil  Kosher salt Black Pepper Scallions (3) Ginger  Kale (large bunch) Dried ramen noodle packages (2) Optional: Mint, sesame seeds for garnish  Ingredients 1 large head of broccoli, cut into medium sized florets with some stalk attached 2 garlic cloves, minced, divided 1½ teaspoons sweet chili sauce 1 tablespoon plus ½ cup red ...

Over the past few weeks, Joey and I have dedicated our free weekly Trimarni newsletter to the topic of lifestyle changes - specifically meal planning. You can have all the best intentions to eat a more nutritious diet and you may even have a variety of nutritious foods at home. But a busy schedule is one of the top reasons for not staying consistent with nutritious eating habits. Thus, the perfect reason to become better at meal planning.  Imagine the scenario where you are exhausted, hungry and crunched for time and within a few minutes of walking through the door, you have a delicious home-cooked meal (or brown bag lunch) ready for you. If it sounds too good to be true, with a bit of planning you two can make this a dream come true. One of the most common reasons why most people struggle with meal planning is that there are many different types of meal prepping strategies. With so many different methods, you want to consider your grocery shopping style, work/life schedule,...

I'm excited to announce two upcoming speaking/book signing events.  If you live in or around the Charlotte, NC or Roanoke, Va area, mark your calendars!  January 30th - 6:30-7:45PM at Charlotte Running Company Promenade (NC) February 1st - 10-11:30AM at Run About Sports Roanoke (Va) Mingle with the local triathlon/running community and ask me your best triathlon training, racing, daily and sport nutrition questions. I'll also be selling my new book Athlete to Triathlete at a discounted price as well as my other two books Essential Sports Nutrition and The 365-Day Running Journal. I'd love to meet you, learn more about your athletic journey and personalize your book. RSVP here:  Charlotte Event Roanoke Event Here's what people are saying about my new book  Athlete to Triathlete . "Marni Sumbal's book, From Athlete to Triathlete, is one of the most complete guides for athletes of all levels that I have read. Marni Sumbal is a ...

Over the past 14 years as a triathlete, my body has experienced a wide variety of run workouts. Without getting into too much detail, I've learned that some workouts build confidence, some workouts don't carry over to performance improvements, some workouts increase the risk for injury and other workouts are really beneficial to the demands of triathlon. Becoming a better at running off the bike is much more than training for speed or distance or accumulating weekly running miles. Proper run training means you must think like a triathlete and not like a runner.  If you think about the sport of triathlon - specifically any distance at and above the Olympic distance - the sport is all about resisting fatigue. Speed is relative to the distance.  One of the most important physiological components of successful triathlon racing is resiliency. The stronger and more efficient you are, the easier it is to resist fatigue. Training to improve your 5K or half marathon t...

Do you feel guilty when you make time for yourself to exercise?  Does your spouse/significant other/family/friends feel like they are low on your priority list because you are an athlete?  Do you have a hard time saying yes to your own fitness needs because you feel like you are always saying no to someone/something else?  Are you in a relationship with someone who doesn't understand (or fully support) your active lifestyle or training/racing goals?  From the outside looking in on your lifestyle, it may seem like exercise is an obsession to you or that it must come before everything else in life. Despite having all the tips and tricks for integrating exercise into your extremely busy life, your mindset may keep you from staying consistent - because everytime you begin a workout you feel like you should be doing something else. On our Trimarni Women-only private Facebook page , this topic was recently discussed and several of our female team members provided...

Raise your hand if you also love carrot cake? I have a confession to make. I love carrot cake. Maybe because it’s a cake made with a vegetable. This sweet, spicy and moist cake is my favorite way to celebrate my birthday each year. A tradition that started with my  dear friend Laura  making me a delicious carrot cake for my birthday back in ~2009.  With my carrot cake muffins, we can all yum over carrot cake all year long and feel great about the nutritional quality in the recipe. Because the typical carrot cake recipe (with cream cheese frosting) can be extremely high in calories, sugar and fat, you can feel good about this more nutritious (on-the-go) version which uses applesauce to cut back on oil.  Since carrots are naturally sweet, you’d never know there was only ½ cup brown sugar in this entire recipe. Carrot Cake Muffins Vegetarian, Dairy Free Yield: Makes 12 muffins [1 muffin = 1 serving] / Prep Time: ~20 minutes / Cook Time: ~20 ...