Trimarni Coaching and Nutrition

Just taking a little break from studying. My life is nothing but dietetics. I am really learning a lot but is a lot of work. More work than I ever imagined. I now have quizzes every Fri AND Mon with the new Monday quizzes being RD exam-specific material. I guess with my binder assignments/projects, weekly readings and weekly Fri quizzes, my goal was to just get through the internship, soaking it up and passing my rotations and then prep for the RD exam. I suppose this is a more efficient method of studying for the RD exam but I just don't know how to squeeze in any more hours into my day. After a chilly group ride (3 hours) and 2 Campy miles, I rested on the couch while eating breakfast (after my recovery smoothie) and managed to watch one of my MANY recordings on my DVR. Not sure why I am recording so many shows but I guess I am saving them for a rainy day...or more like May 1st. That's ok, my reality shows on the DVR make it easy for me to be on the trainer at 5am on Tues and...

I can believe that Publix (grocery store) has cherries for a great price! They are actually cheaper than grapes by the lb!! Although it is super cold here in Florida, there is no shortage of fruit in my place during the winter months. As you know, I shop on a budget and always shop seasonally. I miss my blueberries and can't wait for my summer fruits! Apples and bananas may get old but they make for great snacks and both go great in oatmeal. Tangelos, tangerines and oranges are also cheap if you buy them at the right time. Some melons and summer fruits are available during the winter months but you want to be sure to check your selection because they tend to go bad rather quickly (or never ripen). I made the most delicious salad the other night and found it super refreshing after a long day of interning. Although the weather may be chilly outside, nothing warms me up inside than a nice, refreshing, nutrient-rich salad. Enjoy!! Cheery and Tangelo Winter Salad Romai...

I don't know about you, but I enjoy a schedule. Over the past few years, I have learned to adapt to change and become more flexible but I do like structure in my life. Just like you and your own fabulous routine, I wonder about myself and how I fit it all in. But as time rushes by, I make sure that I am living my life and I am in control and not just feeling like a passenger on the "getting older" ride. I think it is good to create a schedule for yourself. Although we all need a little down time (or as I like to say..."me" time), we probably all have areas in our life that could be a little more productive and meaningful. Even before facebook and YouTube, I am thinking that a large portion of our population struggled with time-management...and now, it is even worse. For example, how many people do you know (including yourself) make it a priority to get a restful night of rest most days of the week and plan ahead for meals (cook at home and not eat out)??? Befor...

Aside from this little guy, there is something about a quote that makes me smile. Has a quote ever jumped out at you as if it was written just for you? On our front door (inside) I have a quote from a magazine (I think Cycling magazine from a Lance Armstrong ad) in large print that say "Whatever your 110% looks like, Give it!" Here are a few of my other favorite quotes that inspire me on a daily basis, both in athletics and in life: "You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile." "Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein." “The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are goi...

I log my workouts on training peaks. I am not the best logger but I am trying really hard to keep track of my workouts on training peaks. On most Tuesdays, Thursdays, Saturdays and Sundays, you will find "campy miles" as one of my entries. That's right, I am logging my running miles with my favorite running partner. A blog reader sent me to a wonderful poem. It brought tears to my eyes because I could totally relate to the lines in the poem. http://www.taylormali.com/index.cfm?webid=14 Thank you Nicole S. for sharing the link on my blog! My life has changed since I got Campy...all for the better. Sure, I have lost a few pairs of underwear and Karel and I have a few cycling shorts with holes but our dishes are always super clean after we eat! Our days always start with a happy dog and finish with a thankful dog. My perspective on life changed just a few months after getting Campy. Rather than exercising for calories, I began to train for performance. No longer did I see fo...

I recently saw this article on Ironman.com http://ironman.com/training/nutrition/christopher-jensen-offers-some-insight-on-caffeine-and-its-use-for-training-and-racing#axzz1AJOWLX00 Dr. Jensen is very well known in the research community, when it comes to caffeine-related studies. I remember reading some of his studies in graduate school, when I was helping my mentor (Dr. Jeff Stout) with some of his studies involving beta-alanine and creatine on lactate, ventilatory and anaerobic threshold. I think caffeine is a great supplement in both fitness enthusiasts and endurance athletes. There are many health benefits to coffee and tea so I would recommend naturally-occurring caffeine drinks over carbonated drinks and energy drinks. Research suggests around 3-9mg per kg body weight, around 45 min prior to exercise. Most importantly, more is not better when it comes to additional ergogenic benefits with 2+ cups of coffee prior to workouts/racing. Although I believe that many endurance athletes...

Another great research study from my latest issue of SCAN. Antioxidant Supplementation and Endurance Training Adaptation Yfanti, C., Akerstrom, T., Nielsen, S., et al. Antioxidant supplementation does not alter endurance training adaptation. Med Sci Sports Exerc. 2010;42:1388-1395. Reactive oxygen and nitrogen species production that occurs with exercise may negatively impact performance; however, this same process appears to be critical in stimulating desired training adaptations. The purpose of this study was to investigate whether vitamin C and E supplementation during endurance training attenuates the expected increase in training adaptation and performance in physically active men. IN this 12-week, double-blind, placebo-controlled study, 21 men (ages 18-40 g) completed a 5-day per week intensive cycle training protocol. Eleven participants received 500 mg vitamin C and 400 IU vitamin E daily for 16 weeks (AO group); the remaining 10 participants received placebo tablets (PL group)...