Trimarni Coaching and Nutrition

A big thank you to Haley, LiveFiesty and IronWomen for having me on as part of their video interview "mini series". If you missed the videos, here is episode one and two for you to enjoy. And be sure to check out their website (and social media) for more inspiring, motivating and educational information. Nutrition Staples for triathletes Food Hacks for Triathletes

We live in a protein-obsessed society. With good reason, protein is a powerful macronutrient. It’s a component in every cell in the body and your hair, skin and nails are made of protein. It’s used to construct and repair tissues, build strong bones and muscles and make enzymes, hormones and other chemicals. A protein molecule is a nitrogenous organic compound consisting of long chains of linked building blocks called “amino acids." Peptide bonds link together amino acids into chains of many different forms and combinations. The body requires 20 different amino acids, nine of which cannot be synthesized in the body, which makes them essential from the diet. Eleven are nonessential, meaning they are synthesized from other compounds already inside the body. For athletes, the three Branch Chain Amino Acids have several important roles during exercise. Proteins can be further classified as complete or incomplete, depending on the quality. Complete proteins, typically found in an...

Due to the continued public health concerns about COVID-19, you may find yourself feeling stressed, anxious or upset about the possible (or confirmed) cancellation of your spring and early summer races. If you are currently experiencing a rollercoaster of thoughts and feelings, here are a few reasons to justify your emotions. 1) The unknown - Rather than getting excited about the unknown, it’s normal to crave certainty. There’s great comfort in knowing what will happen in the near future. 2) Lack of control - When you can’t manage or control your options, you may find your mind spiraling out of control. 3) Priorities - When something we love or value is being threatened, it’s a normalresponse to protect what’s most important to us. This can include work, family, kids, loved ones, the environment/plant and of course, triathlon races. With each cancelled race, it’s important to take control of your reactions to manage each situation in a healthy and productive ...

Dear dad, Happy Birthday! Wow - I can't believe you would be 73 years old today. I can't help but remember all the times I used to forget your birthday (until mom would call me to remind me). I was quick to make you a last minute gift but I never rushed to find you the perfect birthday card to reflect your love of tools, cars, carpentry and electronics. It's been nearly six years since you lost your 10-month fight with cancer and each year since, I've kept note of your birthday so that I will never forget it. Although a day doesn't go by that I don't think about you and wish you were still here, your birthday makes me miss you a lot more than usual. Over the past six years, I've missed sharing my accomplishments with you. You were always my biggest fan and supporter. Can you believe I wrote three books! You always told me that I would be an author one day. You always believed in me. I still remember all the times in high school, college, ...

I recently had the honor of chatting with Haley at  Live Fiesty  and I provided some helpful tips for endurance athletes who may be grocery shopping under restricted conditions or with low frequency during quarantine. Here's the video to enjoy - thank you again Live Fiesty, Haley and IronWomen for the opportunity to chat! Here are my typical kitchen staples (not limited to just the following): Pantry  Herbs, spices, oil, baking "stuff"  Tomatoes (diced, whole, pureed, tomato sauce) Beans (garbanzo, kidney, black beans, navy, chickpeas, chili beans) and lentils - canned and dry. Variety of whole grains and rice (farro, quinoa, wild rice, basmati) Potatoes Soups. While you can make your own soup with the above ingredients, having a few cans ready to go for convenience. Semi-homemade – can of soup + fresh or frozen veggies. Canned fish (tuna, salmon, sardines) Canned fruits and vegetables (low sodium/sugar) Fortified cereal Pretzels Peanut but...

When faced with uncertainty, our minds have the tendency to trick us into thinking the worst of situations. When things feel out of your control, the best place to direct your energy is on YOU. The better you are with your mental, emotional and physical health, the healthier you will stay. And when you are in good health, you are able to show up to life - being there for your family, friends, coworkers, employees and community.  Here are a few strategies to help you stay well during uncertain times: Take care of your body. Focus on nutritious meals and snacks, eat every 2-3 hours, schedule your workouts into your daily to-do list, get restful sleep and choose healthy coping mechanisms (not alcohol, drugs, pain killers, etc.) Breathe. If you find yourself stressed and overwhelmed, stop what you are doing and take deep breaths for a few minutes. When you breathe deeply, it sends a message to your brain to calm down ad relax, which then sends the same message to the rest of...

Physical activity is a powerful drug. It can help shift the tide when you are feeling anxious, overwhelmed, sad, worried, frustrated or dealing with a major stressor in life. Daily exercise not only has a positive impact on depression, anxiety, ADHD and PTSD but it is also plays a role in addiction recovery. Because addiction is an illness that changes the structure of the brain and involves compulsive behaviors, exercise can serve as a healthy way to reduce the reduce the risk of relying on alcohol or drugs to cope with emotions. While staying physically active can help you get through difficult times, it may only temporarily numb the emotions that you are feeling. While I try to do my best to keep others motivated and positived through tough times, I know I can only do so much. To offer some help during this time, my amazing friend  Dr. G  (who also happens to be an incredible clinical sport psychologist) will be joining me LIVE on Facebook (at Trimarni Coaching an...