Trimarni Coaching and Nutrition

I'm so thankful that I slept in on Monday and recovered my body and mind. Monday is either a complete off day or a 2500-3000 recovery swim but it is always decided on Sunday whether or not I will exercise on Monday morning. My choice to recover has allowed for 4 great training sessions where I was able to stick to my workouts as prescribed. Tues AM track -main set: 6 x 800's w/ 400 jog/walk Tues PM Bike - main set: 3 x 15 min Z3 w/ 2 min EZ Wed AM hip strength, then swim - main set 6 x 200's, 400 drill, 3 x 100's Thurs AM Brick - Main set on bike: 8 min Z3, 2 min EZ, 10 min Z3, 2 min EZ, 14 min Z3, 2 min EZ, 10 min Z3, 5 min EZ, 8 min Z4. Main set on run: mile 1 easy, mile 2 and 3 moderate, mile 4 hard. Cool down w/ Campy Yep - it's a lot but body is fueled, mind is relaxed and life is balanced. No less than 7 hours of sleep a night and the main focus is always on the main set - not the time or miles. I make sure every workout counts. Here lately, I find ...

" I have found that if you love life, life will love you back" - Arthur Rubinstein. I just realized that I forgot to share an important piece of information on my blog. Although it is easy for me to educate, motivate and inspire the world via my Trimarni  Facebook page , my blog is my journal, my diary...my life story. So without any hesitation..........my Ironman hiatus is finally over. Ahhhh, deep exhale - I feel alive again. Although I welcomed this intentional break from racing my favorite distance, I feel I have achieved what Karel had planned for me by racing "shorter" running and triathlon races. I am not injured, I have developed speed and I am stronger than ever before. Keeping my eye on the (kona) prize, I realize that every training has a purpose. I don't burn calories, I train. I fuel to perform, I recover to get stronger. And I do all of this by creating balance in my life.....and having a lot of fun along the way. Oh the memories........

After my long run on Sunday morning (12 mile group run) I recovered in my favorite type of salt bath...and did a little thinking. Over the past 12 years, I have spent most of my days learning about the physiology of the body. Whether it is during exercise or in relation to nutrition, over the past 4380 days, I can't really think of a day when I wasn't learning. Although the stressful learning (aka exams) is behind me, I know have 3 credentials behind my name that qualify me to provide advice to the public in the fields of exercise science (BA), exercise physiology (MS) and nutrition (RD, LD/N). I also have a list of athletic accomplishments to help me say "been there, done that". But with credentials come experience. At the ripe age of 30, I certainly have a lot of learning to do. I've had learning lessons along the way and I have been stubborn in several life-changing decisions/experiences. But I've been very careful to always learn in o...

Ironman World Championships 2011 - Kona, Hawaii Are you training for an athletic event? If so, do not overlook the importance of trusting and utilizing an effective sport nutrition training plan. For on race day, your body will perform based on weeks, months and even years of training -  not just because you stuck to a "perfect" race day fueling plan. Consider that the nutrition before, during and after training will energize workouts and will help you recover faster. For the quicker you recover, the more consistently you can train and the easier it is to notice performance gains within training sessions. Whether you think you don't need them or desire to change body composition, do not fear and restrict calories around workouts (particularly around an hour or more, however there are some exceptions to this suggestion). In today's society, the typical diet of an athlete does not support training for it often lacks in quality nutrients to support metabolic pro...

I love animals and creatures - anything with a heart and a brain. I'll even take time after an IM to say hello to the doggies on the course (This is my friend, Jennifer S. dog, Ruby). No special reason for this blog post except that I love Campy for all the happiness he gives us and the ability to remind us how precious life can be - and that it is way too short.

Training vs Exercise Both place stress on the body and both come with gains in fitness. But when you dedicate every "training" session to a key race, your body is primed to perform optimally......that is, if you trained it properly. As someone who is married to the GM of the Trek Bicycle Store of Jacksonville , I am always up-to-date with the latest in technology and gear, thanks to Karel. He knows the inside scoop before most of the triathlon, cycling and running world and he is often the first to test products and gear before providing his feedback to consumers. This is a great thing for me as a coach because for athletes, it's easy to get caught up with the "latest" when it seems like every company is trying to one-up the competitors. Just like finding the "perfect" bike, it is easy to question expensive purchases, regardless of your fitness status. Whereas some individuals will not look at the price tag just to have the latest and gre...

Either way you look at it, one must always see eating as an opportunity to provide the body w/ wholesome nutrients and fuel. On Monday at lunch, I posted my lunch on my Trimarni Facebook page. The purpose of the post was to share my yummy creation and to share a tip that we should all be taking time to enjoy our meals. Certainly, it's hard to enjoy lunch while multitasking....especially if you are stressed, anxious or overwhelmed. To improve productivity, to appreciate the flavors in your meal and to recognize what composition of nutrients satisfy you, it's important to provide your body with a fuel break without a pile of papers or a computer screen to distract you. If you have been a long-time Trimarni blog reader, I have shared hundreds (I'm guessing) creations since I started blogging in 2007. Sharing my journey with others, I have always focused on my myself and my own needs in hopes that I can inspire others through my passion for food which ultimately, fuels my...