Trimarni Coaching and Nutrition

For those who are used to working in an office, it can be a big struggle to transition to a "work from home" environment. With so many interruptions, the biggest WFH (work-from-home) distraction is........you guessed it.....the refrigerator. As it relates to nutrition, when you work in an office away from home, there's the need to plan ahead as to what, when and where you will be eat. While this lifestyle skill is still a work in progress for many, bringing your lunch (and snacks) to work helps you control what you are eating. At home, you may find yourself mindlessly snacking or forgetting to eat all together. To help you eat healthy while working from home, here are a few tips: Meal prep - Even when your office is (now) in your home, meal prep is a must. Making a meal from scratch - and when you are hungry - can take up a lot of time, cause you to lose momentum during a work project/emails and force you to resort to quick and not-so-nutritous options. With a bit mor...

I've been swimming competitively since the age of ~10 years old. For the past 27.5 years, I've never been away from a pool (or a swim workout) but for more than a few weeks. During these unprecedented times, I am longing for the day when I can drive to the pool for a swim workout. But until then, I am trying to maintain my swim strength, endurance and power with dryland workouts. Although it's far from the joy and calm that I feel when I am in the water, it's better than nothing. If you need some inspiration and motivation for a "swim" dryland workout, here's a video that I did last week with the Trimarni team (on our private Facebook team page). If you like this video and would like more, check out our new 6-week maintenance training plan which includes videos (like this one below) for strength, planks and swim dryland, along with a variety of structured bike and run workouts. To learn more about the training plan, click HERE.

It's a little strange thinking that our first long-distance race of the season was supposed to happen this coming weekend (IM 70.3 Florida). Although I'm bummed that most of my racing season has been postponed until 2021, I am not giving up on triathlon training. Keeping focused on long-term goals is important during this time of uncertainty. However, I'm struggling with my long-term racing goals. I've achieved so much in the sport of triathlon over the past 14 years and I feel content with all that I have accomplished. While I would still like to achieve a few big stretch goals, I am not sure what I am chasing in the sport of triathlon. Despite the uncertainty, I am still very dedicated to my training because training doesn't serve as just fitness-gaining or race readiness for me but it's how I can connect with nature, calm my mind, take care of my body and relieve stress. Plus, I love the feeling of conquering a challenging workout. When I train, I oft...

To help you maintain your fitness during a time of postponed triathlon races, we have created a 6-week maintenance plan to keep you motivated, fit and strong throughout the spring season. Within this 6-week plan, you will receive a variety of structured bike and run workouts and brick (bike/run) sessions, as well as strength and plank sessions. All strength and plank sessions include a YouTube video link for you to follow along with Marni during the assigned strength/plank workout (videos were created during the Trimarni 10-day spring challenge). The strength/plank sessions include minimal equipment (ex. stretch cord, cans, stability ball, weights, stretch band). If you have access to open water, we have also included 2-3 weekly open water swim workouts for you. Otherwise, we have swim dryland workouts as a substitute for swimming. We are confident you will enjoy this plan as it will keep you focused for your long-term goals and challenged with a variety of training sessions. Workout...

If you've recently found yourself forced into a WFH (work from home) situation, you may be feeling a bit overwhelmed as to how you can be productive outside of your normal work environment. Although the situation may present a few challenges, here are a few tips to help you avoid the productivity pitfalls of working from home.  Create a workplace - Designate an area of your house that is only to be used for work. This space should be welcoming, positive, happy, roomy and quiet so that you can stay focused. Consider headphones to eliminate distractions. Create a to-do list - Write down your daily schedule and keep it visible for you (and your family/spouse). Prioritize your list from most to least important. Even if you are working from home, consider other obligations like your pets, kids and your own needs. It's ok to set boundaries for yourself and to not place high expectations of productivity perfection. Keep your routine - If you are use to doing yoga first thing i...

During unprecidented times, it can be easy to stop seeing the good in life. Happiness doesn’t replace sadness, fear, worry or anxiety - it can exist alongside it. Keeping perspective takes practice, but it’s worth it. Remember that life is constantly changing. Things will get better. Keeping things in perspective helps your brain and your body feel safer, calmer, and more optimistic.  Like many, I feel like I’m on an emotional roller coaster. Although I love to smile and laugh, I still feel stress, uncertainty, worry and fear when I think about the current state of our nation and world. With much out of my control, I believe that this experience will create a greater sense of purpose, meaning and joy for living and more appreciation for our environment. Learning to deal with emotions in a healthy way can make a tremendous difference in our ability to maintain a sense of peace, calm and compassion. Don’t underestimate the benefits of healthy living. While races may be postponed...

On April 22nd, 2004 at the age of 21, I took a life-changing trip to the Philippines. As part of a May term work service project at Transylvania University (where I went to undergrad), I spent almost three weeks in a third-world country with no electricity or running water and minimal financial resources for adequate food, clothing, shelter and medical care. Volunteering abroad in a developing country isn't like your average trip abroad - it has the power to change you in unexpected and valuable ways. With a bit more time on my hands, I have been enjoying going through my pictures and journal entries from the trip. As I reflect on the trip by re-reading my journal (exact excerpts below), I now realize that it was part of a bigger self-evolution to help me find purpose in my life, to help mold me into the person I am today and to teach me how to better handle the challenges that are thrown at me in life. During unprecidented times, I hope the following excerpts help to put thing...