Trimarni Coaching and Nutrition

  NEW TRIMARNI TEAM SHIRTS ARE NOW AVAILABLE! Show your support for the Trimarni team with a comfortable tie-dye tank or short-sleeve shirt. Perfect for recovery, travel, and pre/post race. Don't forget to also order a shirt for your family/friends to sport on race day. These items are only available for pre-sale.  The order will be placed on August 20th, 2021. Please allow 2 weeks for production. As always, $1 of every order will go to the Humane Society of Greenville. ORDER HERE.

You've been there before. You are minding your own business, enjoying your leftovers during your lunch break. And then it happens. Either you overhear it at the table next to you or the conversation you are in suddenly changes topic. Fat shaming. Diet talk. Body image. I shouldn't be eating this, I am so bad. My friend started this new diet and she lost so much weight. I wish I could eat that but it's off-limit in my diet. Ugh, I must have gained 20 lbs over vacation. Did you see how much weight ___ lost/gained? I could never eat as much as you do or I would get so fat. I start my diet on Monday, who's with me? Working in a body-inclusive environment is not the norm as much of the workplace culture is submerged deep in diet culture. Despite feeling uncomfortable in this type of environment, it may be difficult to avoid these situations. To change the culture at work and to help others build a healthier relationship with food and the body, here are a few tips: Set your ...

I enjoyed a 2-week mid-season break after Ironman Lake Placid. Although I was pretty smashed for the 48 hours after the race, I bounced back pretty quickly on Wednesday. By the weekend, I was itching to get back into structured training. However, I knew that I needed to respect my body (and mind) for what it allowed me to do for 140.6 miles and give it the rejuvination that it deserved.  My approach for my two week mid-season break was unstructured fun. Without a schedule as to what to do each day, I let my body and mind decide what it was I would do, and for how long. Aside from swimming, all exercising was kept at a low intensity and included stops as needed.  Here's a recap of my 2-weeks of unstructured fun:  July 25th: Ironman Lake Placid July 26th: Walking around town July 27th: Fly home July 28th: Road bike (90 min, 4PM) July 29th: Long course swim (~3700 yards, 8:13AM). 40 min run (5:40PM). July 30th: Long course swim (~4300 yards, 9:04AM) July 31st: Bike (~1:20, 1...

  Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE. Ingredients 1 block (14 oz.) extra firm tofu ⅓ cup plain bread crumbs ¼ cup panko ½ tsp salt ½ tsp paprika ½ tsp parsley ½ tsp garlic powder ¼ tsp sage ⅛ tsp onion powder 2-3 dashes cayenne pepper (optional) Freshly ground black pepper to taste 1 egg, lightly beaten ½ cup low fat milk 3 Tablespoons all-purpose flour Cooking spray (olive or canola oil) Coconut oil (optional) Your favorite barbecue or sweet chili sauce (optional) Preparation Preheat oven to 400 degrees F. Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels. Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside. In a medium bowl, mix together breadcrumbs, panko, and seasonings. In another small bowl, mix egg and milk together...

Are you tired of living with a rigid and restrictive style of eating? Do your food-related habits affect your relationships? Do you want to stop feeling so anxious, stressed, overwhelmed and conflicted around food-related events and decisions?  Are you wanting to make food choices that help fuel your active lifestyle, help you feel good physically and satisfy you mentally?  Are you ready to break free from food rules and build a healthy relationship with food and your body?  If you said yes to any or all of the following, you may find that there is one thing that is holding you back from feeling controlled by food.....you are worried about gaining weight/body composition changes.  Unfortunately, we live in a world saturated with diet culture. We are conditioned to group food into "good" and "bad" categories and it's almost universally acceptable to fat shame. Even worse, nutrition experts often encourage disordered eating strategies as a way to improve health, l...

  The past 12 weeks have been difficult for Karel. After a hard impact mountain bike crash, he broke his right (dominant) hand. While the bones healed according to schedule within 6 weeks, the nerve pain and weakness has been slow, frustrating and painful. It took over two months for Karel to feel somewhat comfortable riding outside because the vibrations of the road caused tremendous pain in his hand. Because he still has a lot of weakness in his hand, this affects his grip while riding and how he swims (he doesn't have much of a "catch" in the water). The pinky and ring finger are numb and this numbness continues down his hand, which can be painful and annoying. There is also a lot of scar tissue in his palm and elbow which causes pain if he touches or hits it in the wrong spot. Throughout this journey, which has been filled with a lot of low, discouraging moments, Karel kept showing up. Not knowing when or if his hand would fully heal, there were a lot of really tough ...

  I was really looking forward to the new run course. With the first two miles net downhill, it was easy to find my running rhythm. At home, we live on the bottom of a hill so every run is always starting uphill. Although my transition was a bit long, that extra time (plus potty stop) contributed to quickly finding my running legs after a really exhausting and challenging bike. I had no time or pace goals for the run as it’s nearly impossible to predict how the body will feel and perform in a marathon after 114.4 miles of racing. And there’s just no way to simulate the mind and body fatigue that you feel when you start the run. I’ve had Ironman runs where the fatigue doesn’t hit me until mile 18-20 and others where I feel it on the first step (which makes for a very, very long marathon). Although I have had a lot of experience running a marathon after biking for 112 miles, participating in the 3-day, coast to coast, Xtreme triathlon really gave me a lot of confidence with my run...