Trimarni Coaching and Nutrition

Over several years, I've slowly changed my lifestyle habits and moved myself more and more away from a heavy processed and convenience-food diet toward a very real food diet. Some dietary changes happened quickly whereas other changes required a different appreciation and time to create new habits. I really value what real food can do for a body, when it comes to health and performance so I've worked really hard over many years to make some swaps when it comes to incorporating more real food into my diet. I'm not against processed food and don't cringe at the thought of "food" in a bag but I do believe that some foods, like well-fortified foods, help to keep people healthy in all parts of our world. And since I don't have an off-limit food list, I never feel guilty, anxious or remorseful if I eat something processed. I have a most of the time diet and then there are foods that I eat some of the time/on occasion. The great thing is that neither one i...

As a lifelong athlete, I have found that when I train my mind as hard as I train my body, I perform well, often exceeding my personal expectations.   However, mental training is easier said than done! There have been many times in training and racing when my mind just wasn't in it to win it! In the past few yeas, I have actually had to work on my mental strength as I was finding my mind to be a major limiter with my training as it relates to the following: -Overcoming injuries - a fear of an injury coming back, having fear when pushing hard or going long -Bringing my work/life to a training session - not being 100% present during a workout and thinking about everything that I need to/should do I've really worked hard on these areas over the past few years so that I can execute better in my training sessions.  When athletes talk mental strength, I believe many athletes think toughness, digging deep, grit, perseverance. Absolutely, all of those components ar...

After my run check-point "test" on Sunday morning, I came home in the mood for a blueberry muffin.  I didn't rush out to buy a muffin but instead, I went to the internet to Google "Blueberry Muffin recipe" and I combined several recipes based on what ingredients I had at home. While drinking a glass of 1% Organic milk and about 20g of whey protein and eating a banana with a few pitted dates as my recovery snack, I went to work in my kitchen, making seven super scrumptious blueberry muffins.  INGREDIENTS 2 Tablespoons butter 1 egg 2/3 cup 0% Greek Yogurt 1 teaspoon vanilla extract 3/4 cup all-purpose flour (you can sub with gluten-free flour if needed) 3/4 cup instant rolled oats 1/4 cup brown sugar 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 tsp salt 2 tbsp chia seeds 1 teaspoon cinnamon 1 cup frozen or fresh blueberries (I used frozen) Water Instructions P...

It’s normal to experience waves of high and low motivation throughout the year and the early months of training (in the cold, dark winter months) can often be a rough time for many athletes to stay focused with training and to remain present for workouts.  Although there is no need to be hard-core with your training right now, it is extremely important that you do the work when it needs to get done because in a few months, you can't go back in time. You don't want to look back, wishing that you would have built a better base/foundation, wishing you got yourself stronger so you could adapt better to more intense training or wishing you would have taken the time to focus on weaknesses like skills, form, diet and/or sleep/stress management so you could stay as balanced as possible with training.  We all know that being a triathlete (especially long distance) really doesn't allow for 100% balance in life as some sacrifices have to be made in order to properly mentally, phy...

( Source) I love the first few months of working out as it relates to my periodiz ed training plan. The intensity is fairy low which makes it easy to function well in life, socialize and partake in other non-sport activities, no workout seems to short or long, frequency training provides many opportunity to work on skills without sacrificing poor form and there is a heavy emphasis on strength.  As I tell our athletes over and over, when a new season starts after the off-season, it's time to start building your foundation. And it turns out that the analogy "training is like building a house" could not be more true for athletes who seek consistency, great health and great performances within a season.  If you were to start construction on a house, what would be the first thing that you would do?  Would you hire an interior decorator to help you pick out window treatments and wall paint? Even if designing the interior of a house is fun, if you spend most of yo...

I am really excited to have recently discovered black rice. I love all types of grains and not shy to try them out in my plant-strong diet. Rich in antioxidants, phytonutrients, protein, fiber and iron and gluten free (for those sensitive/intolerant to gluten), this popular Asian rice has been known for being great for the kidneys, stomach and liver. I cooked a big batch of rice on Sunday so I could combine it with any meal. Earlier this week, I added it to a stir fry veggie dish with edamame and tossed with pesto sauce and yummed until the last bite And for your further reading, y ou are probably familiar with one of the grains on this list but have your taste buds become familiar with the other four grains mentioned in this article ? 5 must-try grains

If you have been trying to train your way to great fitness with a dieting mentality,  you better believe that in your attempt to improve performance, you may actually be becoming less healthy. Don’t assume that just because you are an athlete, that health and fitness are interrelated because for many athletes, they are not. Just because you can run for 2 hours, swim 4000 yards or bike 100 miles, perhaps all in a weekend, this doesn’t mean that you are healthy, especially if you are not fueling and eating adequately and making smart lifestyle habits (like good sleep, good stress management, etc.).   I have witnessed many athletes who are extremely active, look fit or are dedicated to training, yet when it comes to making smart choices with their diet, they are either too extreme and restricted or too careless and negligent.      Have you or someone you know, experienced one or more of the following while training for an event?  ...