Trimarni Coaching and Nutrition

There are several scenarios in which athletes do things that may appear unhealthy to an "outsider" in order to keep the body in good health. For example, someone who exercises 60-minutes a day does not require 200+ calories to fuel the workout. But an athlete preparing for a 4-hour ride will plan for at least 60g of carbohydrates per hour in the form of sport nutrition to prolong endurance capacity.  Another scenario athletes apply is drastically reducing fiber-rich foods (like vegetables) in the 24-72 hours prior to an endurance event. If you've ever had an upset stomach, you have a gastrointestinal condition such as Crohn's or diverticulitis or prepared for a colonoscopy, there's a good chance you understand the purpose (and benefits) of a temporarily limiting dietary fiber.  Before discussing the benefits of a low residue diet, first it's important to understand how poop is made.  The digestive system includes the liver, pancreas, gallbladder and gastrointe...

  Tis the season of all-things orange, pumpkin spice-everything and the galore of pumpkin-inspired products. For the pumpkin spice enthusiast (or obsessed), you'll be happy to hear that the pumpkin is highly nutritious. Packed with beta-carotene, vitamin C, potassium, iron, zinc and magnesium, pumpkin is a powerful winter squash vegetable. Also, your gut will be relieved to hear that pumpkins are a great source of fiber.  If the fall weather has you craving warm foods and you love the taste of pumpkin spice, this easy-to-make recipe is sure to make your tummy smile. Enjoy! Thank you Joey for including this recipe in a past  Trimarni Newsletter .  Ingredients 1 ½ cups AP or whole wheat flour 2 tsp ground cinnamon 2 tsp pumpkin pie spice* 1 tsp baking powder ½ tsp baking soda ¼ tsp sea salt 1 cup pure pumpkin puree ¼ cup butter, melted ½ cup vanilla Greek yogurt ½ cup maple syrup 2 eggs 1 tsp pure vanilla extract 1-2 Tablespoons raw sugar (Turbinado sugar) for sprinkli...

It's that time of the year where you may be looking into a new coach or different training methodology to help you prepare for your 2023 races.  Coaching isn't just about training. Coaching isn't about the training plan. It's about building a healthy coach-athlete relationship.  The coach-athlete relationship is a partnership.  You are not our client. You are our athlete.  And you are much more than an athlete, you are an incredible human being.  For our coach-athlete relationship to work, you need to understand us and we need to understand you. We are willing to put in the work. But we cannot work independently of you. As the athlete, you must be willing and ready to be in a partnership.  How can we help you get the most out of your triathlon journey?  We take our job as "coach" very seriously.  We respect you. We listen. We are available. We communicate. We support you. We believe in you.  At Trimarni, we want you to maintain the same ...

  With so many ways to enhance performance and to optimize health, two of the most popular sought-after strategies include diet and body composition changes. When done correctly, performance may improve. However, it’s not uncommon for athletes to engage in unhealthy weight control methods, resulting in great emotional and physical consequences. Whether for aesthetics, competitive leanness, body dissatisfaction or in pursuit of an ideal “race weight,” athletes often place unrealistic expectations on performance and their bodies. What may start as an innocent attempt to lean-up or to lose a few pounds, can easily spiral out of control, undermining health, training, recovery, performance and mental well-being. If you are a coach, you have a responsibility to take care of your athlete - physically, emotionally and mentally.  When your athlete feels pressure to achieve a leaner body composition, an increased fascination with nutrition, body fat, weight and calories can develop into...

  Today is World Mental Health Day. A day " to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health. " According to the World Health Orginzation, stigma and discrimination continue to be a barrier to social inclusion and access to the right care. We can all play a part by talking about mental illnesses without stigma, learning more about the conditions that affect millions of people very year, improving the affordability and quality of mental health care and raising awareness about which mental health interventions work.                                                                              ----------------- It was the winter of 2014. A few months prior we moved from Jacksonville, FL to Greenville, SC This was my first "real" win...

We started our triathlon season five months ago in St. George, Utah at the Ironman World Championship. Yesterday we finished our season in Molveno, Italy at the Xterra World Championship. Karel is absolutely loving the transition to off-road racing as he thrives in unpredictable, testing and challenging scenarios. As for myself, I'm feeling very unsure of myself - which is a big change from the predictability and confidence that I experienced after 16 years of long distance triathlon racing. While I'm proud of what I accomplished yesterday in 62-degree water conditions, 48-degree air temp and through deep mud on slippery roots and rocks, steep slick downhills, around very competitive and skilled riders, navigating pitchy climbs and a handful more new first time experiences, it would be wrong of me to not mention how nervous I was for all of these first-time experiences. Trying something new means that I may fail, struggle, look silly and embarrass myself. On the night before t...

  Dear Campy,  You have surpassed the life expectancy of the average dog and today we celebrate your 15 years of life.  I still remember the day we came across your picture on Petfinder.com. Your long-legs, floppy ears and innocent golden face stole our heart and we knew we needed you in our life. You were only a year old and we were in no position to "own" a dog. I was in school becoming a RD, your dad was the general manager of the Trek Store, we were a few weeks away from getting married and we were living on a very tight budget. We had recently moved to Jacksonville, Florida - living in a small apartment on the 3rd floor. But little did I know how much I needed you in my life.  Since the day I brought you home, you have slept in our bed. You love to burry yourself under the covers and always make sure part of you is always touching me. You get excited for every new day, despite the routine being exactly the same as the day before. All you know is life with cats....