Trimarni Coaching and Nutrition

It's just Sat afternoon and I am pooped for the weekend. Another windy Saturday but I was happy to wear my sleeveless Hammer bike top to work on my arm tan lines. I rode 71 miles w/ 3 x 50 min intervals w/ 10 min recovery. It went by fast until the last hour when I was getting hot, worried about my run and feeling tired. Luckily, the 26 min run felt great. After I did my run, it was time for Campy's run. We ran 1 mile together (10 min, including a few pee stops..for Campy) and finally at noon I was done! Literally, done! Time for the smoothie! This afternoon my parents and I (they are in town..yay!!) and Campy went to Riverside in Downtown Jacksonville for the festival of arts. There were lots of booths, vendors and dogs! Campy was really good but he did have a few barks. We found Campy's little brother who was only 6 months old...they were twins, too cute! Well, I have a few pics for the past week. The first pics are of Campy in my dad's Corvette. It was a special trea...

Passover started on the 8th (for all my jewish friends and my immediate family) and easter is this weekend. I am sure you are thinking about the eating and not so much the holiday...right? Ok, so maybe there are people out there that enjoy time with friends and family but from most of the emails I have been receiving, I am enjoying helping people with fears of lunches, dinners, brunches and way too much chocolate candy. Use the following tips as a way to control your food intake at an upcoming party in order to feel satisfied with your food choices and not compromise your training (and physique). 1) Eat a protein breakfast Instead of your daily high fiber, complex carbohydrate breakfast of oatmeal, toast or bagel, think protein. If you are training first thing in the morning this weekend, have your normal pre-training breakfast. Afterwards, think protein. The common foods to bring to an event often involve carbohydrates and not the good kinds. Because there is nothing wrong with enjoyi...

I've been so busy I have a nagging headache that won't go away. Actually, it really isn't a headache because my head just hurts from too much thinking. I've been working on my dietetic internship packet for over 3 straight weeks and I am so ready to turn it in! I am not submitting the packet until Sept when I apply to the Mayo Clinic for a possible internship but I have a deadline on the 14th for my dietetic course. Almost finished! I've been swamped with nutrition and coaching which I prioritize over everything else in my life. I LOVE helping people with training and I love answering questions. More so, I love the results people have when we finally figure out the best way to use food for fuel. I am so lucky to have found my passion (and purpose) in life. I had a great time with my parents and I put in a few great days of training. Sunday I was feeling good and met up with the Gearlink group for a 72 mile ride. Afterwards, I had planned to run 20 min alone before r...

4th year in a row...wouldn't miss it! However, once again, no taper, my body is tired and I have to convince myself that I need to run all-out for 6.2 miles. Ughhh On Friday my mom, Campy and I picked up my stuff at the expo down at Coachman park (race venue). I gave a big hug to Judy (IG president) and I saw several other familiar faces. Judy loved Campy, as did many other people at the expo. Campy said hi to many dogs and like usual, he had a little bark and kick with his back legs to let the dogs know that he is a small dog with a big bite (even though he doesn't bite :). I had a light dinner and some fruit w/ yogurt for desert and at 10pm it was lights out. I woke up at 5:30 to start the coffee and warm my oatmeal. I didn't want a lot of food in me so I had 1/2 packet of oatmeal and raisins. Just enought to keep my tummy happy but light enough to digest easily. At 6am I made my 50 min drive to downtown clearwater and after about 15 min of waiting around, it was time for...

I think a lot of people battle with the feeling of "reward" after a workout, when it comes to food. You worked out therefore you can eat whatever. Sadly, it doesn't always work that way. Even with the most extreme Ironman training, you can't just eat whatever you want, whenever you want. However, there are always foods to de-emphasize and emphasize and so long that you are taking care of your heart and focusing on portions, there is always a time for a little reward every now and then. However, how about rewarding yourself with good food that will keep you looking young and feeling energized. Enjoy this article that can be found on IronGirl.com or in the FREE monthly newsletter. The Rewards Of Eating Healthy By Marni Rakes What woman wouldn't want glowing skin and a youthful face? Yet, in an effort to fit into a smaller size of jeans or feel skinny in a new race day outfit for an upcoming event, many women focus on a number on the scale as the primary reason for...

QUESTION: I was put on the pill in high school to help clear up skin problems and was on it for about five years during which I gained about 40 pounds. Now some of that weight was part of going to college and getting stuck with dining hall food and I'm aware of that. I switched pills about mid-way through my freshmen year (from Yasmin to generic Ortho-Tricyclin for insurance purposes) and that was when I put the bulk of the weight on. I had food cravings all the time and it was nearly impossible for me to lose the weight. I tried literally everything. Weight Watchers, South Beach, you name it I did it. I went off the pill about a year ago and have since dropped 25 pounds without making any real change to my diet (which is high in veggies and whole grains and low in saturated fats) and exercise. Intense food cravings are gone and my normal hunger signals have seemed to return. However, I can't seem to lose another pound. I've been stuck at the same weight about two months no...

How does a vegetarian athlete get healthy protein in the diet in order to properly recover and feel satisfied at a meal? Oh-and choose to not be 100% organic/natural because she has to stay on a tight food budget in order to pay for rent, animal food, travel, races, school, etc.... What's in my kitchen right now which gives me a little to a lot of protein (no particular order) Nuts Seeds Cereal Oatmeal Mushrooms (yep-protein in those) Veggie burgers Low carb wraps High fiber bread Chickpeas Corn Sweet potato Beans Tofu Cheese Cottage Cheese String cheese Eggs (1/2 yolk with every 3 eggs I eat...I go through a lot of eggs/day) Yogurt Milk Natural Skippy PB Whey protein powder (Body Fortress from Wal-Mart) Here is a great protein-rich dinner for a vegetarian (or any athlete): Salad: Add any of the following... Strawberries Apples Grapefruit Peanuts Sunflower seeds Carrots Onions Chives Carrots Cucumber Lettuce Tofu Italian bread crumbs Tofu 1/2 tbsp olive oil Garlic Onion flakes 1/2 ...