Trimarni Coaching and Nutrition

Do you train smart? Train smarter to train harder. #oakleypbc Do you train smart?

Happy Pancake day!         Here are two of my pancake creation recipes that I think you will enjoy: blueberry pancakes Sweet potato pancakes       On Monday morning I was super excited to head to Winn Dixie to meet Melanie to do a segment on healthy grocery shopping. We had a lot of fun navigating through the aisles with our camera-man. The segment will be on tomorrow along with me (live) showing my homemade raw energy bar recipe and how to be a more healthful shopper. Stay tuned on my Facebook page for the link when it is on the web and I will share on my blog also. I had so much fun this morning! I spoke with a large group of 8th graders who were at Baptist Medical Center Beaches for "career" day. Our hospital had a lot of cool gadgets and robots for the kids to try-out and I was asked to talk to the kids about careers as a dietitian. I was really excited to share with them my journey in becoming a RD (as it was a loooo...

It was a chilly weekend here in Florida - Saturday and Sunday I woke up to low 40's but I didn't let that stop me from enjoying the beautiful "winter" weather here in Jacksonville. Not a cloud in the sky but like usual, the wind was blowing. The workouts went well but I am exhausted. The good kind of exhausting - enough to make my eyes heavy for a great night of sleep but not too much that I can't do it all over again the next day. The perfect amount of training stress in order to adapt.  Saturday - 3:06 ride + 36 min run Group ride in Nocatee followed by 4 x 8 min Z4 w/ 2 min EZ (solo) 4.5 miles off the bike - comfortable perceived exertion pace. Sunday - 2:15 ride + 6.2 mile run  (1 loop in nocatee) Ride was solo - after warm-up, main set 3x's: 5 x 1 min on/1 min off 5 min Z3 w/ 65-70 cadence (heavy gear) 5 min EZ spin. Then repeat. What a leg burner! 1 loop descending run - 3 miles comfortable (perceived exertion - holding around 8-8:10 m...

Back in September 2012, I spoke to a group of active women on the topics of eating and nutrition and performing beautifully. The focus of the talk wasn't to tell people what to do to reach performance goals or to lose weight but rather how to be smarter in the action steps or thought process to reach personal goals. If you are interested in checking out my recap of the event, here is the first of a series of blogs on the lecture.  Not too long ago, I went to Iowa to talk to a group of runners at their annual banquet on the topic of "common mistakes made by runners - "how to train smarter to reach success faster."  The event went better than I thought because I had no idea how many runners struggled with understanding topics such as designing a personalized training plan, how to understand and use training gadgets and how to focus on other aspects in life that can positively impact training/fitness gains beyond just focusing on the training miles.  So, now that I...

Work those hips with TRX! Thanks DeAnn for sharing! #oakleypbc Use TRX To Stretch Your Hip Flexors

Looking forward to a busy day tomorrow (FRI). Swim, strength, work at the hospital and then speaking at the  Jacksonville Running Company  (Tapestry Park) along with Heartland Rehab, about maintenance and recovery at 6:30-7:30pm. I will be speaking with  110% Play Harder  to talk about how I value recovery after training and how recovery gear (like 110% and compression) has  made a big impact in my success (and health) as a competitive athlete. Karel is racing on his road bike this weekend - 4 races in two days! I won't be going to watch so I will be awaiting anxiously (like always) for his call that all went well and he enjoyed his suffering :) Wednesday was a tough swim! The pool was packed and I found myself stuck between too lanes...not quite fast enough to keep up with the fast guys but still wanted to be pushed. I had a great workout and the main set was exhausting! Main set 2x's: 4 x 200's steady pace (on 3 minutes) 800 steady 50 EZ Then repeat With...

Monday was busy. Without a morning workout and the additional time that would have been spent driving, preparing for and cleaning up after the workout, I started my day early and finished late. But all was good by this morning because I had a great night of sleep last night knowing I tackled a lot on my to-do list and I woke up with a body filled with unused energy from Monday. This morning I had a workout on my schedule that I was concerned about. Run-bike-run. Ugggh. I am NOT a duathlete, Karel!!! But, there is always a method behind the madness so instead of starting my doubts and excuses, I went ahead and tried it. 2 mile build run + 1:15 interval bike + 4 mile descending run.  The first two miles were OK. .Actually, the first mile was OK and the 2nd mile was great. I was sure to do extra dynamic stretching before the run to loosen up the hips and to get the blood flowing but for someone who requires a long warm-up, 7:37 went by and I was making my way back to my car in N...