Trimarni Coaching and Nutrition

  Today is World Vegetarian Day.  When I became a lacto-ovo vegetarian nearly 28 years ago, I didn't know that a vegetarian diet has a positive benefit on the environment or my health. I was only 10 years old. I simply stopped eating meat for animal reasons. Today, I continue to enjoy my vegetarian diet knowing that I am protecting animal rights, the environment and my health.  Although a vegetarian diet helps create a better world, there are many different definitions of a plant-based style of eating. On World Vegetarian Day, I'd like to offer a different perspective on plant-based eating. If you are looking to adopt a more plant-based style of eating, I encourage you to pursue your own definition of what plant-based means to you and how it can be good for the environment, good for animals and good for your health. If you are considering transitioning to a more plant-based diet, there' s  no need to immediately title your diet as vegan or vegetarian to take advantag...

Over the past few years, carbohydrates have endured an extreme amount of backlash. Labeled as unhealthy due to a link to obesity (and contributing to many other metabolic diseases and health issues), it's understandable why so many endurance athletes fear carbohydrates. With so much negative attention placed on this one macronutrient, it's easy to assume that carbohydrates are the enemy and will negatively affect body composition, health and performance. To help clear up the confusion, endurance athletes have two different styles of eating: -Sport nutrition -Daily nutrition Your daily diet provides the foundation to optimize health. This diet is rich in wholesome (real) foods, fiber, quality proteins, heart-healthy fats, and slow-digesting carbohydrates and contains a large amount of fruits and vegetables. Your daily diet is the vehicle to help you maintain a healthy (realistic) body weight, reduce the risk for disease/illness and optimize quality (and longevity of life). An op...

  As the story goes, 2020 is providing us with different racing opportunities. We feel extremely lucky that we have options for races. Although there aren't a lot to choose from, we have been able to get into different race environments which has allowed us to scratch our competitive itch and be around other athletes. After the Tugaloo Olympic triathlon two weeks ago and the Upstate open water splash a week ago, it was time for our bikes to Dahlonega for the 32nd Annual 6-gap century ride.  This was our 2nd time participating in this event. Our last time was in 2009 - eleven years ago! We haven't been back since so it was a ride down memory lane as we did our course recon ride on Saturday (we did 3 of the gaps - Wolfpen, Woody and Neils on the day before the event - 39 miles). If you would like to read my even recap blog from 2009, you can check it out HERE . I found it to be extremely entertaining as I've come sooooo far with my cycling skills and endurance. I was joking w...

                                        I love blueberries. I can easily go through a carton a day in the summer. But now that it is late September (insert tear), local fresh blueberries won't be stocked on the grocery store shelves until next blueberry season (which runs from April to late September). But if you are a blueberry lover like me, we can continue to get our fix in the frozen food section. Yay for frozen blueberries! If you are concerned that frozen fruits and veggies are not as nutritious as their fresh counterparts, I have great news for you. When fruits and veggies are picked and frozen at peak ripeness, they retain a comparable nutrient profile compared to fresh. And if you consider where most fruits and veggies come from (often on the other side of the world), frozen fruits and veggies can actually retain more nutrients when they are frozen compared to fresh. To optimize ...

Although exercising in a group environment - especially in a confined, indoor facility - is still risky due to the COVID-19 pandemic, staying active is extremely important. We are very fortunate to have an incredible aquatic center just 15 minutes away from where we live. Although not as close as the Furman pool (where we used to swim - just 2 miles away), it's the best option for us since the Furman campus has remained closed to the public since March.  With no lane reservations (or time limits) and plenty of room to spread out (20 lanes!), we are grateful to swim - especially with our athletes/friends.  Today we had a tough but fun swim - the perfect workout for suffering with others. The total workout was 4000 yards. Here's the main set:  MS:  7 x 100 on 1:30 3 x 200 paddles/buoy on 2:55 5 x 100 on 1:30 2 x 200 paddles/buoy on 2:55 2 x 100 on 1:30 1 x 100 all out This set can be modified in many different ways, and the cycle can be adjusted, so that swimmers of al...

  Karel and I have a unique marriage. We work together, train together, live together and travel together. Although we have a lot in common, we are also very different. But like any relationship, each person evolves overtime and you learn how to live with one another, and for one another.  Over the past 14 years, I continue to make a big deal of Karel’s birthday - he could care less about becoming one year older. Although getting older can be rough (he reminds me every day how "old" he feels), it’s a beautiful thing when you can add another year to life and grow older with someone that you love. Through every setback, tear, heartache and fear, Karel has a unique ability to turn my worries into laughter. If you ever get to spend a few minutes with Karel, you'll quickly realize that he has an extraordinary sense of humor. He is also never afraid to speak his mind. Athough Karel's personality makes him one of a kind, he will constantly go out of his way to help others. H...

  The end of September is always a busy time for us. Over the past few years, we are putting in the final prep for the Ironman World Championship or preparing for some other type of Ironman. We've always wanted to participate in the Upstate Charity Splash but it has never worked out in our schedule. And then 2020 happened. All of our races were cancelled and 2020 became the year of new opportunities.  Since the open water swim event was not cancelled, we made sure to take advantage of the event this year. The swim is located at beautiful Lake Jocassee, which is one of our absolute favorite places to open water swim. The water is clean, never too hot and the panoramic mountain views are stunning. There are boats but they never get in our way as the lake is very wide and the side closest to the shore (to the left of the pic below) is designated to swimming, camping (on land), kayaking and SUP.  Although the event sold out (which it does every year due to the lake having a m...