Trimarni Coaching and Nutrition

Far too many times, athletes who want results will try to rush the process of gaining fitness.  This is not far from the truth when it comes any individual who is seeking a positive (and healthy) change in the body composition.  As I think about individuals who jump from one diet plan to another looking for the magic fix, there is a tendency to think that one plan will solve everything - health issues, bloating, gas, inflammation, overeating, cravings, etc. Most magazines, diet plans and health-focused commercials want you to believe that you need fixing - you are broken, failing or desperate for change.  Thus, by changing this, eating that and eliminating these foods, you will feel better, be better and look better. Often times, athletes get wrapped-up into this diet-mentality thinking and stop seeing food for fuel but instead, see food as good/bad for weight loss. Despite the massive amount of calories we burn each day/week through structured traini...

We spent 6 years living in Jacksonville, FL, prior to moving to Greenville, SC in May. Karel and I met in Clearwater where we lived for about 2 years before moving to Jax. Karel was the general manager of the Trek Bicycle store in Jax (reason we moved there) and we have lots of friends/training partners/athletes in Jax so we still consider it a "home" for us.  Karel owns the RETUL fitting system and is a professional bike fitter so almost every month since we moved, he has traveled back to Jax to do  RETUL  bike fits at  Open Road Bicycles  (Beach location).  Every now and then, Campy let's us know that he needs a road trip so last week, I joined Karel for 4 packed days of RETUL fits.  Before our trip, I gave a presentation on to a group of doctors and residents at Greenville Health System Memorial hospital. I then went to the Y for a strength/run workout and then it was time to hit the road for our 6 hour drive down south.  I ...

Every now and then I'm approached for an interview. Often times it is for a quote or two in a magazine on the topics of strength training, endurance training, nutrition or fueling.  However, with specialty areas specific to athletes in the areas of sport nutrition, endurance training/fueling vegetarian diets and developing a healthy relationship with food and the body, I enjoy the occasional opportunity when someone reaches out to me for an interview.  Recently I was interviewed by an amazing woman, Dr. Brooke . I met Dr. Brooke at the  Women's Fitness Summit .  Brooke reached out to me as not only an endurance female athlete but also a plant strong vegetarian athlete.  (If you are new to this blog, I don't endorse vegetarianism but I strongly believe that all athletes should embrace a plant strong diet - that is nourishing and fueling the body off real-food, grown with the help of Mother Earth. I have been a lacto-ovo vegetarian for almost 23 y...

Do you ever find yourself having a fantastic carb-rich meal post workout but then (for whatever reason), hours go by without eating and then you are starving around 4 or 5pm? Do you find that it is hard to understand how to eat throughout the day when most of your morning is spent working out and your first real "meal" comes around 11 or 12pm but you have dinner plans (with family/friends) around 6 or 7pm? Should you eat a snack, should you not eat, can you afford to eat another meal? Are you constantly hungry all day post workout? Is your post workout meal so filling that you don't have an appetite until 7 hours later? Do you feel like you need to make more of an effort to eat better post long workout but life just gets in your way? Mini meals An effect way to maximize glycogen repletion post long workout (and to increase the chance of faster recovery before your next workout the following day) is to focus on eating two mini meals within ~4 hours post ...

After months of imagination, design, formatting and tweaking...... the 2015 Trimarni kits are ready for your awesome body in motion!! The Trimarni store is now OPEN!! THE LAST DAY TO ORDER IS TODAY! THE TRIMARNI KIT DESIGN Every fitness enthusiast turned athlete has a reason to get started but what keeps you going?    If you want something in life, you have to be willing to work hard for it. You may call them dreams at first but as long as you don’t give up, you can turn those dreams into a reality! It’s hard not to be inspired and motivated to workout, after watching the Ironman World Championships in Kona, Hawaii. As a 3x Ironman World Championship finisher, I know first-hand what it is like to race on the biggest stage of endurance sports. It is an honor and privilege to race among the best athletes in the world and no Ironman distance triathlon should be taken for granted as 140.6 miles is a long way for the body to travel on one day. But you don...

Are you just now getting comfortable with incorporating quinoa, kale, sprouted bread and avocado in your diet? Are you a master at making smoothies and overnight oats? Have you found yourself looking for spiral-based vegetable recipes (ex. spiraled zucchini), looking into bullet-proof coffee and eating way too much cauliflower these days? Well, it's a new year so that means more new food trends are on the horizon! source Triathletes as a group aren't shy about riding the food trend bandwagon. Thanks to social media, it’s very easy to be in the loop on the the top products our friends are using to gain that competitive edge. Unlike the sports nutrition companies that are heavily interested in developing performance-boosting products however, most food companies do not target triathletes as their key consumers. That doesn’t mean that triathletes are oblivious to the latest trendy foods, of course. If your diet regularly includes quinoa, MTC oil, smoothies...

Pre-workout fuel Training is your gut is one the most (if not the most) important concepts when it comes to perfecting your pre-workout/race snack/meal. Eating before every workout (30-90 minutes before) will not only help boost your performance (ex. time to fatigue, mental focus, recovery and energy production) but you will also recognize what foods work/digest the best so that you can use those similar foods, in a larger quantity, on race day. Karel and I eat before every workout, every day in our season. Absolutely no workout is started without some type of pre-workout snack.  If you aren't use to (or comfortable with) eating before a workout, start very small in terms of quantity and carbohydrates for 7-10 days by selecting the most appropriate low-residue food/foods that you feel will work the best, depending on the workout. You may find that your pre-workout snacks may vary workout to workout and that is ok but try to keep it simple and have no more than 5 st...