Trimarni Coaching and Nutrition

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When an athlete consults with me on  daily/sport nutrition , it's becoming more of a regular occurrence to receive a "thank you" (along with a huge sigh of relief) when I tell an athlete that they are allowed to eat carbohydrates. Recently, I had an athlete tell me how happy she was that I told her that she could eat oatmeal for breakfast. She told me that she really missed having a warm bowl of oatmeal in the morning before work (and after a workout) because she recently cut it out of her diet because she heard that oatmeal was unhealthy. Can you believe that......oatmeal is now considered unhealthy? Another case of nutrition quakery! Oats - from steel-cut to quick and rolled - are a form of complex carbohydrates. Which means they are far superior to their store-shelf counterparts...lucky charms and cinnamon toast crunch.  Oats are rich in B-vitamins, magnesium, zinc, phosphorus, selenium, iron, calcium and protein. Oats are low in salt, sugar and fat. Rich in b...

All good things must come to an end. Later this evening, Karel's mom will be boarding a plane to travel from Charlotte to London to Prague. For the past (almost) 3 months, Karel's mom has been feeding us well. Our freezer is now packed with leftovers and extras - just in case we need a bit of her home cooking. We also have several tupperware containers of Xmas cookies (that we may have already gotten into :-) Although you can't smell the yumminess, I wanted to share some of the delicious meals, treats and eats that we have enjoyed over the past few months. Many of our meals were vegetarian but with a few traditional dishes, Karel's mom would make me a vegetarian version so that Karel could enjoy the original dish (with meat). She got really good cooking with tofu and vegetarian "meat" so she could recreate the traditional Czech dish for me to enjoy. Over the past few months, our lunch has been our "big" meal of the day (as that's typical whe...

After a very tough 1:45 trainer session on Saturday morning, we ventured out to the Pretty Place Chapel so Karel and his mom could enjoy the beautiful view of the mountains. We then we went back to Triple Falls so they could see the covered bridge and high falls. The weather was a bit chilly compared to the last time we hiked but the trails were so quiet in the afternoon - it made for a peaceful afternoon in nature. We made a quick stop at the Flat Rock Bakery for some fresh bread (and a pepermint brownie - yumo) before heading back home. As always, Campy loved his afternoon adventure and slept the entire car ride home. On Sunday morning I had my longest training run in a very long time. I still get a bit of apprehension and worry on the day/night before a run. But with a good amount of time spent warming up with strength/mobility before each run, I am gaining more confidence and trust with my body. My run was not the typical "long run" of going out ...

I consider myself a very resilient athlete. I also don't consider myself injury-prone. Although my recent injury lasted around 4 months, I was able to complete two Ironmans, I experienced huge improvements in my swim and bike fitness and I am now back running injury free. This was my first  athletic setback in over 6 years. Having said this, I know I am susceptible to injury. Whether it's my swimming (non-weight bearing) background or bad motor patterns or maybe my endurance and strength allows me to muscle my way through fatigue, me and running have a rocky relationship. I've never had a stress fracture or broken bone and no foot, ankle or knee issues. It's all been glute/hip/lower back related. I've learned that my body needs a certain amount of running frequency + strength based runs to keep my body happy.  Injuries are extremely frustrating to athletes. They force "us" to modify our lifestyle and remove us from doing what we love to do with ou...

Changing your eating habits may help improve your overall health, fitness/performance, improve your body composition and reduce risk for disease. Despite these benefits, many people struggle to maintain dietary changes in the long-term. To ensure that your dietary changes are practical, beneficial and health promoting, consider the following tips before you make an extreme lifestyle change with a new style of eating. 1. What's your motivation/reason for change? -  If you are wanting to eliminate or add certain foods to the diet, give yourself a really good reason to do so. "Because it's trendy" or "because I need to lose weight" can be motivating but remind yourself that for any diet to be successful, long term nutrition compliance is key.  2. Don't go all in - I caution you not to wake up one morning and start living with a dietary title (unless it's for medical/health reasons). Like anything in life, dietary changes take time. Make small t...

Picture from  Smitten Kitchen I was in charge of providing the "vegetable" dish at our Thanksgiving day meal. I recently came across a beautiful picture on a friend's social media page with the recipe titled "Brussels sprouts, apple and pomegranate salad." I quickly bookmarked the recipe as I knew it would be a nutritious and flavorful dish, providing a pop of color to the Thanksgiving day table. While the dish was well-received, I failed in snapping a picture of my final dish. So that is why I have the picture from the actual recipe featured above. Well, I did capture this picture of Campy at the head of the table where you can also see my dish. I hope you enjoy my modification to the dish (for the actual recipe, click on this Smitten Kitchen link. ). To help save time, I recommend to purchase your Brussels Sprouts already chopped and to buy a container of pomegrante seeds. This dish took me a while to make but it was worth it. But next time aro...