Trimarni Coaching and Nutrition

What a week this has been. 3rd week of build for IMWI training and a busy week of being a dietetic intern. I took Mon and Tues off from training. I typically don't take off two days in a row but as I laid in bed on Mon evening I really couldn't come up with a reason to train on Tues. I came up with about 10 reasons not to train and my first one was "I need sleep!" My interning schedule is keeping me up late in the evening due to course work. 4:15am is my new 5:45am and I am getting use to rolling out of bed well before anyone else in my household. Well, Campy gets out of bed some mornings just to see if I will give him any PB from my pre-training snack but I don't want to get him in the habit of getting up when I get up so I always have to tell him "go back to bed with daddy". Typically, he listens :) After interning at WIC (Women Infant and Children) with the health department all day on Tues (8am - 4:15pm) I gladly welcomed my workout on Wed. Karel was...

It all depends on the day and the workout. Some days my breakfast is later in the morning and some days it is early in the morning. I plan my breakfast dependent on my workout intensity and volume as well as when I am going to have lunch. I love a whey and fruit smoothie and dry cereal for a recovery drink/meal but it doesn't always keep me satisfied til lunch. Sometimes I plan for oatmeal and a big glass of milk. I typically have a mid morning snack but sometimes I don't need one. I've learned over the past few months (with my IM training) that I need to plan for the day and not plan to have the same breakfast ever day. Similar foods, absolutely. However, a 3 hr morning workout compared to a 1 hour workout requires a completely different breakfast in an effort to properly refuel. After a few weeks of trying things out in the morning, I am 100% certain that breakfast is really the best way to start the day. I recover quickly from workouts and I feel energized throughout the...

Well, one human.... and one furry little one. Pasta is too boring and an omelet is too easy. I decided to combine my favorite veggies, alongside some tofu and eggs and add in a little leftover pasta noodles. I think I have found my new favorite dish. Oh so comforting with my furry little ones. Enjoy!!

Karel is off in Wisconsin. My only taster for my creations is my furry little friend... This morning I got a text from Karel letting me know that it was pouring and lightening in Wisconsin and the start of the 100 mile Grand Fondo ride was postponed. In the early afternoon I received another text from Karel letting me know that he was in the 4 man break (although this is a group event, I guess several of the guys were ready to race), the course was shortened to 50 miles and the roads were really wet. It was windy and hilly. Karel was sprinting for the finish about to win the race......until he flatted with 300 meters to go. Since I am working on reframing my sentences, rather than saying "what a bummer" I will say "well, at least he was in the 4-man break". Congrats Karel! Karel ended up 6th in the event because he just rolled through the finish line with a flat front wheel. Jeff did awesome as well and both earned a nice cold beer after the race. Jeff and Karel LOV...

Ummmm, perhaps I have been a bit too busy this week. Sorry for the lack of blogging. I have 1 more month of my community rotation and I am about to end week #2 (of 3) for my last big IM build before Wisconsin (37 days til race day, but who's counting?). Oh how the time flies...I seem to say that on a daily basis. Interning schedule for the week: Mon - Hospice at Mayo Campus (chart notes for patients) Tues - University of North Florida (meeting and student patients in counseling center) Wed - Working day to work on my community nutrition project with Unison facility employees Thurs - Preferred Nutrition (private practice which specializes in eating disorder/binging/weight loss/bulimia/anorexia) Fri - OFF!!! What a week. My brain is really overflowing with information and I am struggling to find my place in this world as a future Registered Dietitian. I am in a hard place right now because I find myself constantly wondering "what is my philosophy?". What is it that I want t...

I've been crunched for time lately. Hours turn into minutes and I find myself rushing out the door with no time to spare. Because I hate being late, I try to get as much done the night before in an effort to not feel too rushed in the morning. But despite waking up between 4:30 and 5am every day this week, I still find it hard to get it all done. However...at the end of the day, I sure feel great knowing that my plant-based diet is fueling my lifestyle and my IM training. The other day I made a wonderful veggie medley which included veggies that aren't staples in my normal diet. I will be the first to admit that I don't love the taste of ALL veggies but I sure love to eat them. Therefore, I try to find a way to make them yummy in my tummy. I made a delicious dinner the other night and was sure to have leftovers for lunch the next day.

Do you have a race coming up? I wrote my latest article just for you! Check out my article and many other great articles in the Free Iron Girl newsletter.... Carb-Emphasize As you count down the weeks and hours until your upcoming triathlon, you're likely nervously excited to put your training to the test. If you're like many athletes, you may be planning on "carb-loading" the night before in an effort to perform at an optimal level during the race. You can't help but enjoy an extra loaf of fresh-baked bread, alongside a large bowl of pasta, to top off your fuel tank. But surprisingly, carb-loading has a few drawbacks compared to its many advantages. Carbohydrates are your primary fuel source. By consuming adequate carbs on a daily basis (around 55-65 percent of your daily caloric needs), your body will have enough stored fuel and immediate energy for exercise as well as for daily metabolic functioning. Muscles can store approximately 500 grams worth of digest...