Trimarni Coaching and Nutrition

If you need another reason to break out your Instant Pot (or take the leap to purchasing one), it may just be this easy, flavorful, and filling Mexican casserole! This Instant Pot casserole makes a complete meal (including carbohydrate, protein, and fat) all in one pot for quick clean up. The leftovers reheat well too. Add this dish to your meal plan as a Mexican themed dinner night and enjoy! Instant Pot Mexican Casserole By Joey Mock, RD, LD, CLT Ingredients 2 teaspoons extra virgin olive oil 1 pound ground chicken (or turkey) breast ½ small red onion, diced 1 teaspoon kosher salt 1 large orange or red bell pepper, sliced into ¼ inch strips and quartered 1 large yellow bell pepper, sliced into ¼ inch strips and quartered 1, 15-ounce can low-sodium black beans, drained and rinsed 1 cup corn kernels (fresh, frozen and thawed, or drained from a can) ½ teaspoon chili powder (can add up to 2 teaspoons for additional spice) 1 tablespoon ground cumin 1 teaspoon ga...

Sandwiched between the swim and run, the triathlon bike portion is the longest discipline in both time and distance. With nearly 50% of your race time spent on two wheels, this is where your hard work pays off. But not enough time in the saddle will cost you valuable time and energy during the bike and run. When it comes to triathlon gear and equipment, cycling is the most expensive discipline. Plus, training outdoors has its hazards, especially when you are sharing the road with cars, pedestrians, nature and wildlife. For these reasons, many triathletes don’t train properly or spend a considerable amount of time only cycling indoors. Because triathletes have a reputation for not having great bike-handling skills, preparation for the bike portion of a triathlon is a combination of having the right equipment, doing the right training and having great bike handling skills. Fundamentals The cycling culture may look intimidating but as long as you are riding a bike and having fun...

February 3rd, 2007. My very first blog post. You would think my first blog post would be a post would be something along the lines of me introducing myself to the world or talking about something positive or happy in life. But sadly no. Instead, I decided I needed a creative outlet to write about my very first DNF (Did Not Finish) race. Since then, I have written close to 3000 blog posts. I've had over 2.5 million blog views. I've written about triathlon, running, and bike races. Going back to school for my dietetic internship. Went in depth about my accomplishments, setbacks and failures. I've shared my travels, events, recipes, nutrition tips, fueling suggestions, motivation tips and pretty much anything and everything about my life. And of course, plenty of animal pictures - especially of our furry children. Even though blogging does take out a big chunk of my time each week, I'm not planning to stop blogging anytime soon. A a writer, it is the best outlet for t...

I've had a busy last two weeks but it has been all so rewarding. With a trip to Charlotte, NC and then Roanoke Virginia, followed by a trip to Lexington, KY the following week, I've had the opportunity to speak to a wide range of individuals about nutrition, education and sport - newbie triathletes, fitness enthusiasts, collegiate athletes, coaches, strength and conditioning coaches, exercise science students and so much more. It's truly been a dream come true to be able to give back to others. With so many people wanting to improve health, change body composition or improve performanc (and in honor of my new book  Athlete to Triathlete ), I’d like to give you a few tips on how you can get the most out of your exercise or training journey without being all or nothing. -------------------------------- The sport of running, swimming, biking or triathlon isn’t reserved only for the elite or as a means to an end to lose weight. It’s much more than clocking the miles...

Next to flowers and jewelry, chocolate is a staple gift on Valentine's Day. Although much of Valentine's day is all about marketing (if you love someone/something - say it daily), chocolate has history as a love food.  According to a Smithsonian article , "passion for chocolate is well-rooted in Mesoamerican history. It was a highly-prized luxury item among Mayan and Aztec upper class elites, who were known to savor a drink that combined roasted cacao beans with cornmeal, vanilla, honey and chilies. Cacao beans were as valuable a commodity as gold, and gold, and were even used to pay taxes levied by Aztec rulers. By the early 1600s, the vogue for chocolate had swept across Europe. In London, chocolate houses began to rival coffee houses as social gathering spots. One shop opened on Gracechurch Street in 1657 advertising chocolate as “a West Indian drink (which) cures and preserves the body of many diseases." In France, Madame de Sevigne wrote about eno...

Joey and I received a lot of great feedback/comments after our recent  Instant Pot blog . Here's what you had to say...... Is an Instant Pot practical for just one person? Even the small one? -I use mine for just one person, particularly for making a bunch of lunches at once, or cooking up big pots of rice or chicken to have on hand. If you’re a person who likes to cook one meal at a time, at each meal, I’m not sure it would be as practical. -I am just one person, and I have the six quart (plus an embarrassing number of accessories). It makes it possible for me to prep all of my food for the week in 4 hours or so, plus do things like ferment injera batter (or beer for home brewing), proof bread or pizza dough, make perfect hard boiled eggs, steam just about anything, etc. Imo, the 3 quart is restrictively small unless youre only cooking enough for 1-2 meals at a time. The 6 quart is the same size as your average crock pot, but way more versatile. Just recently bought an...

I have had the most wonderful time over the past two days, visiting my alma mater - Transylvania University in Lexington, KY. This is my first real visit to Lexington/Transy since I graduated college in 2004. Wow - 16 years have passed by and so much has changed! Both in my life and in Lexington. After spending the first 22 years of my life growing up in Lexington, I have so many amazing memories here. Why am I here? I was invited to Transy to speak to the senior exercise science students, the triathlon team and the swim team, as well as to some of the sport/exercise staff/faculty. I arrived on Sunday afternoon and I will be leaving Wednesday morning. It's a quick 5 hour drive. I have been sharing my journey of how I got to where I am today and I owe so much of it to my amazing liberal arts education at Transy. Funny story - my high school swim coach is now the head coach at Transy. And the triathlon coach is married to one of my friends from my high school swim team. What a s...