Trimarni Coaching and Nutrition

In one day, all the training prep will be done for St. Croix 70.3   and in 15 days we will put months of training to the test.  We are SO excited for our race-cation! Here's a great recap on the race, if you are not aware of the beauty and the beast of this island.  Course preview and race details When it comes to racing, every athlete will have his/her own expectations for the day. Competition is likely the driving force as to why many athletes enjoy pushing their body to the limits, in hopes of placing on the podium, qualifying for a national or world event, having a PR or beating another competitor or two that has been on the radar. For all athletes, I hope that there's enjoyment in racing, regardless of the competitive spirit. Crossing the finish line should always be the ultimate goal for you can never take for granted what the human body can do. I encourage you to embrace a competitive mindset to help you take your fitness to the n...

I hope you enjoy my latest yummy Trimarni creation!! Perfect on cottage cheese, topping yogurt, in milk or by the handful.  Don't forget to yum! Apple cinnamon, peanut butter granola 2 cups oats 1/4 cup honey 1 tbsp nut butter 2 tbsp unsweetened shredded coconut 1 tbsp chia sheeds 1/8 tsp salt 1/4 cup almonds (chopped) 1 large apple (chopped - Gala) 1 tbsp ground cinnamon Olive oil 1. Preheat oven to 350 degrees.  2. Rub a little olive oil on a large baking sheet to lightly cover the sheet until shiny 3. Combine all ingredients in a large bowl.  4. Mix with clean hands (this is the fun sticky part!) 5. Pour yummy contents on to baking sheet and spread all around dish. 6. Bake for 20 minutes. Remove sheet and toss granola.  7. Bake for additional 10-15 minutes or until slightly golden brown.  8. Keep refrigerated in air-tight container for up to 3 days (if it lasts that long).  This will not be a su...

I don't really like the words fail or failure.  Perhaps if you give up and never try again, you can consider yourself a failure but I know you would never ever give up without someday, trying again.  I believe that when things do not go our way, we are presented with an opportunity to learn. And as the saying goes, if you don't change, don't expect things to change.  In the beginning of my endurance racing career (triathlons/running) I found myself adapting quickly to training stress and seeing quick performance gains. I found every race to be a success because each race was a new experience for my body and mind.  Overtime, I found it harder to chase times for I didn't understand why I couldn't perform the same speed (or faster) at every race in a season.  Over the past few years, Karel and I adapted a training philosophy of training smarter to train harder and with that comes racing smart. In my last blog, I gave some of my tips on  ra...

Over the past few weeks we have had the opportunity to watch a few of our local Trimarni athletes race in Florida at the Clermont Olympic Distance Triathlon and the Haines City 70.3 This is, by far, my absolute FAVORITE thing about being a coach. It's so motivating and inspiring to see our athletes use their bodies on race day and to put weeks/months of training to the ultimate test.  (Thanks Taylor B for the pic!) (Thanks Taylor B for the pic!) Because there are many ways to define a successful race day performance, it's important that athletes always consider having a race day plan and thinking about anything and everything within their control before and during a race. Because it feels great to finish a race knowing that you gave your best effort possible, it's very important that you consider a few very important tips to ensure that you set yourself up for success at every race you participate in on your schedule.  PRE RACE: -Be sure to te...

5:30am Wed track workout 4pm Wed swim workout It's no shocker that my busy life is filled with activity and I love challenging my body and mind with a swim-bike-run lifestyle.  If you are a regular reader of this blog, it's likely you feel the same way about your life (perhaps maybe a different activity/sport) But my amazing body allows me to do so much, both in life and with triathlons and I constantly remind myself that the food I eat has the opportunity to enhance my life, fuel my workouts and reduce risk for disease.  Food is so powerful! In October of 2011, I had the great opportunity to write an article for Ironman called " Fueling Kona: Your Daily Plate"  This article was special to me not only because I was able to share my passion for seeing food for fuel and for health but also because I was participating in the 2011 Ironman World Championship and my article was featured during Ironman Kona race week.  Here are two r...

What a beautiful, flavorful, delicious, healthy way to fuel and nourish your body. I hope you enjoy my latest Trimarni plant strong creation! Ingredients Serves 2  Romaine lettuce (chopped) 1 package tempeh Olive oil White onion Red quinoa (1/2 cup dry + 1 cup water) Yellow pepper 1 can chickepeas Tahini paste Salt  Roasted yellow pepper hummus 1. Preheat oven to 400 degrees. Line baking sheet with foil (just enough to place yellow bell pepper in the middle. Lay down the pepper on foil and bake for 10 minutes. Give the pepper a turn and bake for 10 more minutes. Remove when slightly charred and soft.  (You may as well roast some other veggies and/or protein while you have the oven on) 2. Pour 1 can chickpeas (not drained) in blender or food processor and add 1 tbsp tahini paste, 2 tsp olive oil and 1/2 charred yellow bell pepper.  3. Blend until evenly combine. Add additional tbsp or two of water if needed to meet your consistency needs....

source It's hard to believe it but in 24 days we will be traveling to St. Croix for our first "race-cation" of the season. Not only is this our first time visiting this beautiful island but we are really excited to tackle  this beastly  challenging half ironman course.  This has been a very time-demanding year for us with the Trimarni  coaching and nutrition  business keeping us super busy. Our athletes are absolutely amazing (one-on-one and pre-built for coaching) and they inspire us every day with their commitment, discipline, passion and enjoyment for using the body. My nutrition athletes have worked hard on daily nutrition as well as fine-tuning sport nutrition for better training and recovery and a more effective fueling plan for race day.  It's really incredible to see so many age group athletes out there who love to dream big, work hard have fun with training. It's not easy to balance a multisport lifestyle with life but when the outco...