Trimarni Coaching and Nutrition

Instant Pot Minestrone Soup By Joey Mock, RD, LD, CLT If you are new to Instant Pot cooking, here are a couple of things to consider: -Instant Pots can be a great way to quickly pull meals together in one pot but it is important to consider the total cooking time of a recipe. A recipe may only suggest a 5 minute cooking time but before the timer starts its countdown the pot will take time to heat up and come to pressure (this can usually take an extra 10-20 minutes depending on what you are cooking). When the cooking time is complete, the pressure release also takes additional time. Be sure to factor in this extra time when planning your meals. -Make sure that you place your Instant Pot on open counter space (with no overhead obstacles around like cupboards since a “hot steam bath” from the pressure release could potentially damage them over time). -There are lots of fantastic Instant Pot recipes available in print and online to get you started. Search out well written recipes with s...

The Instant Pot has been termed the ultimate multi-functional kitchen appliance. It's a slow cooker, pressure cooker, rice maker, steamer, yogurt maker and warmer and it can be used for sauteing and browning. Although the Instant Pot has been around for a long time, it's been gaining a lot of recent popularity. Before you purchase one, here's what you need to know.  What is an Instant Pot? An Instant Pot functions as a pressure cooker, slow cooker and crock pot. For the at-home-cook, this all-in-one appliance can help expedite the cooking process of any meal/recipe. For the not-so-good chef, you can set it and forget about it - just throw the ingredients in the pot and let it cook throughout the day. In addition to these funtions, it can also cook rice, steam and sautee and keep foods warm. Different types Sizes range from 3-quart to 8-quart. The 3-quart is ideal for small familes, the 6-quart is ideal for families of 4-6 and then 8-quart is ideal for large families (or w...

At Trimarni, we believe strongly that education should be a primary component of coaching. We want our athletes to ask questions and we want to provide our athletes with a lot of educational content. To help with this, we have a weekly "check in" newsletter that includes the past weekend race results of our team members, a question of the week (and answer) and a timely educational article - on topics such as daily nutrition, sport nutrition, race day tips, mental strength, swim/bike/run skills/training/form and so much more. We also hold a weekly FB live chat (every Wednesday at 6:30pm EST) for our team on our private team page on a specific topic. For example, tomorrow we will be discussing fatigue and how to train through fatigue and how to know when to back off. We also post several videos throughout the week/month on various topics. Some are fun like "our favorite training/recovery tools" whereas others are more educational - like how to set up your gadgets...

It was a jammed-packed three days but it was all worth it. On Thursday afternoon, I made the 2.5 hour drive to the Charlotte Running Company - Promenade location. This was a somewhat last-minute event to put together so I was grateful to have a small group of local runners, fitness enthusiasts and triathletes in attendance. A big thank you to Leyla and Kelly and Meg Fillnow for promoting (and attending).  To start the event, I gave a short motivational talk discussing how to get more out of an exercise/training journey with becoming obsessive, rigid or extreme. I then followed up answering several nutrition questions and had my first ever book signing. While my intention as an author is to write books that are helpful, inspiring and educational, it was a great honor to sign books and to connect with my readers. I even had one female who has used my sport nutrition book in her dietetic practice - the book was filled with post-it notes and highlighted sentences. A...

Peanut Butter Protein Balls Featured in  Essential Sports Nutrition Vegetarian, Vegan, Gluten Free Yield: ~30 balls [1 ball = 1 serving] / Prep Time: ~ 20 minutes These no-bake peanut butter energy bites make for a perfect energy-boosting treat when you are exercising, traveling, at the office or in school - they are easy to wrap and bring with you. Super easy to assemble, they offer a satiating combination of protein, carbs and fat, which is the perfect fuel during low intensity exercise or when you need to re-charge during a busy work day. Although most kids don’t need to supplement with protein powder, parents shouldn’t be worried about making these protein balls for young athletes/kids as they are a great fuel source to maintain energy levels during training and games, and a much healthier alternative to heavily sweetened, processed snacks. Ingredients 1 cup old fashioned rolled oats, dry (gluten free if needed) ¼ cup chia seeds 1 teaspoon of cinnamon ...

Question:  There is a lot of talk right now about going Vegan and Plant Based - and how this can improve athletes performances. Obviously with the Game Changer Documentary being a big influence on this. As a sports dietitian and vegetarian, what are your thoughts about a plant based diet for athletes? If an athlete decides to go down this route, what are some of the biggest things they should be aware of in terms of macronutrients, in particular protein? My response: As a 27.5 year lacto-ovo vegetarian, you'd think that I may be a strong advocate of vegetarianism/veganism and would encourage everyone to rid the diet of animal protein. When I was around the age of 10, I returned home from school and told my parents that I had become a vegetarian. I have always loved animals/creatures and this was my way of respecting the lives of animals. I can't exactly remember the root of this decision but every since that day, I have not consumed any type of meat or fish for the p...

Thank you to everyone who has helped to get the word out about my new book Athlete to Triathlete . I was so shocked to hear that my book received an endorsement by Gerry Rodrigues of Tower 26. Here's the link to the podcast (episode #70, ~18:15 into the episode). If you pre-ordered the print copy, it should be on its way to you very shortly! I can't wait for you to get it in your hands. I feel like it's an easy-read but packed with a lot of useful, practical and helpful information, tips and guidelines. After you have had a chance to read through the book, if you could take a few minutes to write a review and post it online at on Amazon , I'd greatly appreciate it. Even just a few sentences can make a big difference in the success of the book. And when you receive your copy, I'd love to see a picture of you with the book (or just the book if you are camera shy). Be sure to tag Trimarni and #AthletetoTriathlete with your picture. Also, if you live in or around...