Trimarni Coaching and Nutrition

  Alcohol is a good recovery drink – MYTH You see it at many races and in post workout pictures. We can't deny that beer is a popular beverage consumed after exercise/physical activity. It's a way to celebrate, relax and quench thirst. Containing carbohydrates, water and small amounts of sodium and potassium, the nutrition profile may lead you to believe that beer is a suitable rehydration beverage. I can't tell you how many times an athlete has expressed that beer is a great recovery beverage. Well, I hate to say it but beer is not a recovery drink. Sure, the non-sweet carbonation may have an appealing taste, but alcohol can delay recovery and suppress the immune system, increase risk of delayed muscle soreness and sickness - all impairing recovery (not promoting recovery). Alcohol also slows reaction time, judgment, information processing, focus, stamina, strength and speed, which can last up to 72 hours after alcohol intake. Alcohol may also cause hypoglycemia. While a ...

Bread is villainized yet beer is socially accepted.  Despite the fact that alcohol is addictive and dangerous (contributing to countless injuries and deaths), alcohol is normalized in so many societies around the world. From "mommy juice" to a way to relax or celebrate, alcohol is advertised, touted and consumed in ways that you wouldn't see with any other drug. Even though alcohol is a drug, it's extremely accessible and as socially acceptable as drinking water. In fact, in several places in Europe, beer is cheaper than water when dining out!  The popularity of alcohol and the pressure to drink is everywhere. This makes it incredibly difficult for the many recovering alcoholics that are working incredibly hard to maintain long-term sobriety. I have several friends that continue to battle alcohol abuse triggers and temptations. Weddings, sporting events, backyard BBQs, birthday parties, office events and holiday functions. In almost every social function, you are like...

Self-sabotage has a simple definition - when you undermine your own goals and values. As a dedicated athlete, you likely know that hard work will help you move closer to the goals that you want to achieve. However, as it relates to nutrition, you may be making choices that directly conflict with your goals - this is self-sabotage. For example, here are a few common nutrition self-sabotage scenarios that athletes make. Are you guilty of any of the following? Intentionally undereating before a workout in order to "save" calories (or in attempt to burn more fat for fuel).  Forgetting to fuel before an afternoon workout, only to cut the workout short because of low energy/fatigue/hunger.  Intentionally not eating before a workout in order to validate consuming calories during the workout.  Intentionally underfueling during a workout in order to indulge post workout. Dieting to change body composition in order to become a faster/stronger athlete.  Neglecting to recov...

In the latest Trimarni newsletter , I discussed shame and how it affects body image.  Shame is an uncomfortable feeling. Unlike guilt - which is associated with doing something wrong - shame is believing that you feel inadequate, wrong, unimportant, undeserving, not good enough or flawed. As it relates to body image, it's easy to understand how shame can result in low self-worth and self-love. Whether you feel like you aren't living up to your own self-comparisons or expectations or feeling judgement from others, body shame can occur when you feel you do not fit into "ideal" standards of beauty, athleticism or health. Interestingly, control and shame are intricately related. To avoid negative feelings, shame can be a strong motivator. To reduce uncomfortable feelings, modifying behaviors can temporary reduce feelings of shame. However, shame is a strong predictor of eating disorders as it can drive self-destructive behaviors. The next time your food choices or body i...

I have never had an easy Ironman race. I've wanted to quit every Ironman that I have completed. But through it all, I've crossed every Ironman that I've started. That's 16 140.6 mile events of my mind battling with my body.  Triathletes spend many months - if not years - preparing for a 140.6 mile event. You learn a lot about yourself when training for a long-distance triathlon. But the most learning happens on race day....often when you are so close to giving up.  As an endurance athlete, being fit gets you to the start line. Knowing how to battle when you are close to failure is what gets you to the finish line.  Here are a few tips to help you keep going when the going gets hard: You are not suffering alone. If it's hard for you, it's hard for others. If others can handle it, so can you.  Tough times don't last. For every low moment, there's a high moment around the corner.  Remove the pressure to achieve a certain outcome. Let go of any goal paces/wa...

After nearly a day of flying, it's a relief to finally get outside and smell the salty, flowery Kona air. There's something indescribable about the feeling of stepping out of the last airplane of the journey, knowing that you have arrived to your final destination - the venue of the Ironman World Championship.   The Ironman World Championship is an incredible spectacle of an event. No matter if you are a participant, volunteer or spectator, it's worth the trip to the big island to experience all that is Ironman Kona. From all of the race week events to the massive expo to swimming in a clear, blue fish tank, the event itself is simply the icing on the cake. For seven years, the Ironman World Championship race week has always made for a memorable and inspiring experience for me.  But let's not beat around the bush. If you are participating in the Ironman World Championship, it can get rather expensive.  According to a  past article , the average income of an Iron...

  I can't believe that my lovey, my buddy, my snickerdoodle, my golden nugget, my chihuahy, my Campy camp is turning 13 today.  For the past 12 years, I've been spoiled with unconditional love from my furry best friend. To celebrate another year added to his lottery-winning life, I thought I'd share 13 fun facts about Campy:  1. Campy loves to sleep under blankets and he loves pillows.  2. Campy loves road trips.  3. Campy does not mind being carried around like a baby.  4. Campy is very gentle around cats, puppies and kittens. Strangers (humans), not so much.  5. Campy suffered from seizures in the summer of 2015. He was put on phenobarbital and takes 1/2 pill in the morning and in the evening. He has been seizure free ever since.  6. Campy was attacked by a dog off the leash in December 2018. He handled it like a champ.  7. Campy is not a big eater. He doesn't care for dry dog food but loves dry cat food.  8. Campy loves being warm. He...