Trimarni Coaching and Nutrition

This isn't the first time I've posted this recipe as I love my homemade cinnamon rolls. This time around, I made the cinnamon rolls in mini-size and added walnuts and shaved coconut - perfect for snacking and yumming. Enjoy! Easy-to-make Cinnamon Rolls Ingredients Dough: 2 cups all purpose flour 2 tbsp white sugar 2 tsp baking powder 1 tsp salt 3 tbsp butter (softened) 3/4 cup milk 1 egg Filling: 1/2 cup white sugar 1/2 cup brown sugar 1 tbsp ground cinnamon 1/4 cup shaved coconut 1/3 cup chopped walnuts (Use as much/little of the filling as you'd like) Directions: Preheat oven to 400 degrees F. Brush a 9-inch square baking dish with melted butter (or cooking spray). Whisk together flour, sugar, baking powder and salt in a large bowl. Work in 3 tbsp softened butter into the flour mixture using your hands. Beat milk and egg together in another bowl. Pour into flour mixture and stir with a rubber spatula until a soft dough forms. ...

We are so excited to announce that our new Trimarni shirts are now available. To purchase, visit the Trimarni store.  Thanks so much for your continued Trimarni support! And as always, $1 of your purchase will go directly to The Greenville Humane Society , which is one of the largest no-kill facilities in the Southeast. For the past two years, we have been able to donate over $500 to the Greenville Humane Society, all thanks to your support. Thank you for helping us support our local community to create an environment where all animals are treated with compassion and respect.

Race-cations (as we like to call them) provide a special opportunity to travel to a destination, race somewhere new and (hopefully) enjoy a little sight-seeing and R&R after the race. Although traveling to a race should be exciting, racing outside of your home environment can be stressful, as there are many unknowns and potential logistical nightmares of racing in an unfamiliar venue. For many athletes, the normal anxiety, worries and fears that occur during race week can be doubled when racing outside of your home environment or in a new location. While stories like lost luggage, a broken bike or a cancelled swim may have worried about a race-cation, some of your most memorable racing experiences will likely occur at a destination race. Here are a few race travel tips to help you make the most of your traveling experience: Plan ahead - Although you can't control everything, you can reduce anxiety/stress by being meticulously prepared. Having an itinerary - detailing wh...

As I prepare for the 2020 Haute Route Alps , I will be training (and participating) on my new road bike. The Ventum NS1 Road Bike. I am so excited....I've got all those new-bike-feels. Even though my primary sport is triathlon, I still spend time on my road bike (at least once a week outside). I love the feel of riding a road bike - plus it's a lot more fun to ride on our challenging terrain.  Equipped with disc breaks, Rotor Aldhu 155 crankset, Shimano Ultegra r8000 Di2 and size 50 (XS), I feel so comfortable and efficient on the Ventum NS1 road bike . Although our relationship is still new, I absolutely love riding this bike. It handles extremely well, is very smooth over the bumpy roads and feels stiff and responsive. The bike was shipped to us from Ventum in a large box, which made assembly pretty easy. I love the little details that Ventum puts into their shipping process. After two full seasons on my Ventum One triathlon bike (which I absolutely lov...

When it comes to sport success, diet is a big piece of the puzzle that many athletes fail to master (or appreciate). Creating a healthy diet to optimize sport performance is not as confusing as many people make it out to be. Although intense and prolonged training increases energy, carbohydrate and fluid needs, the essential nutritional needs of active individuals are very similar to sedentary people in order to help maintain a healthy weight, reduce risk for disease, improve physical and mental health and live a longer, healthier life. Despite the strong relationship between good nutrition habits and athletic success, many athletes overlook consistent nutrition habits in favor of training harder or longer. However, it’s only when you supply your body with optimal nutrition can you perform at optimal levels. With many strong opinions on nutrition, it’s easy to fall victim to extreme dogmatic nutrition approaches. But the truth is that every human being responds differently to diff...

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal. Instant Pot Lentil Soup By Joey Mock, RD, LD, CLT Ingredients 2 tablespoons extra-virgin olive oil ½ medium yellow onion, small diced 4 medium carrots, peeled and diced 3 stalks celery, diced 4 sprigs fresh thyme, leaves removed and stems discarded 1 teaspoon kosher salt ¾ teaspoon smoked paprika ½ teaspoon black pepper 1 ½ cups dried lentils (green or brown), rinsed 4 cloves garlic, minced 1 (8 ounce) container fresh baby portobello mushrooms, chopped 1 can (~26-30 ounces) crushed or finely chopped tomatoes 6 cu...

There will come a point in your athletic journey when your daily diet will no longer provide all the energy that you need to support your workouts. Failure to nutritionally adjust your caloric/macro intake to an increase in training volume and/or intensity increases the risk for injury, sickness and burnout. Sport nutrition recommendations can be confusing as most tips conflict with healthy-eating advice. For example, many athletes workout with a goal of losing weight. Asking an individual to eat before a morning run may conflict with the belief that a fasted workout will burn more body fat. Additionally, nearly all sport nutrition products – like gels, energy chews and sport drink powders – are rich with added sugar. And as we all know, our society already has a problem with over-consuming sugar-sweetened beverages. However, the nutrition consumed before, during and after specific training sessions is designed to fuel your training sessions, whereas your daily diet supports yo...