Trimarni Coaching and Nutrition

To help you maintain your fitness during a time of postponed triathlon races, we have created a 6-week maintenance plan to keep you motivated, fit and strong throughout the spring season. Within this 6-week plan, you will receive a variety of structured bike and run workouts and brick (bike/run) sessions, as well as strength and plank sessions. All strength and plank sessions include a YouTube video link for you to follow along with Marni during the assigned strength/plank workout (videos were created during the Trimarni 10-day spring challenge). The strength/plank sessions include minimal equipment (ex. stretch cord, cans, stability ball, weights, stretch band). If you have access to open water, we have also included 2-3 weekly open water swim workouts for you. Otherwise, we have swim dryland workouts as a substitute for swimming. We are confident you will enjoy this plan as it will keep you focused for your long-term goals and challenged with a variety of training sessions. Workout...

If you've recently found yourself forced into a WFH (work from home) situation, you may be feeling a bit overwhelmed as to how you can be productive outside of your normal work environment. Although the situation may present a few challenges, here are a few tips to help you avoid the productivity pitfalls of working from home.  Create a workplace - Designate an area of your house that is only to be used for work. This space should be welcoming, positive, happy, roomy and quiet so that you can stay focused. Consider headphones to eliminate distractions. Create a to-do list - Write down your daily schedule and keep it visible for you (and your family/spouse). Prioritize your list from most to least important. Even if you are working from home, consider other obligations like your pets, kids and your own needs. It's ok to set boundaries for yourself and to not place high expectations of productivity perfection. Keep your routine - If you are use to doing yoga first thing i...

During unprecidented times, it can be easy to stop seeing the good in life. Happiness doesn’t replace sadness, fear, worry or anxiety - it can exist alongside it. Keeping perspective takes practice, but it’s worth it. Remember that life is constantly changing. Things will get better. Keeping things in perspective helps your brain and your body feel safer, calmer, and more optimistic.  Like many, I feel like I’m on an emotional roller coaster. Although I love to smile and laugh, I still feel stress, uncertainty, worry and fear when I think about the current state of our nation and world. With much out of my control, I believe that this experience will create a greater sense of purpose, meaning and joy for living and more appreciation for our environment. Learning to deal with emotions in a healthy way can make a tremendous difference in our ability to maintain a sense of peace, calm and compassion. Don’t underestimate the benefits of healthy living. While races may be postponed...

On April 22nd, 2004 at the age of 21, I took a life-changing trip to the Philippines. As part of a May term work service project at Transylvania University (where I went to undergrad), I spent almost three weeks in a third-world country with no electricity or running water and minimal financial resources for adequate food, clothing, shelter and medical care. Volunteering abroad in a developing country isn't like your average trip abroad - it has the power to change you in unexpected and valuable ways. With a bit more time on my hands, I have been enjoying going through my pictures and journal entries from the trip. As I reflect on the trip by re-reading my journal (exact excerpts below), I now realize that it was part of a bigger self-evolution to help me find purpose in my life, to help mold me into the person I am today and to teach me how to better handle the challenges that are thrown at me in life. During unprecidented times, I hope the following excerpts help to put thing...

A big thank you to Haley, LiveFiesty and IronWomen for having me on as part of their video interview "mini series". If you missed the videos, here is episode one and two for you to enjoy. And be sure to check out their website (and social media) for more inspiring, motivating and educational information. Nutrition Staples for triathletes Food Hacks for Triathletes

We live in a protein-obsessed society. With good reason, protein is a powerful macronutrient. It’s a component in every cell in the body and your hair, skin and nails are made of protein. It’s used to construct and repair tissues, build strong bones and muscles and make enzymes, hormones and other chemicals. A protein molecule is a nitrogenous organic compound consisting of long chains of linked building blocks called “amino acids." Peptide bonds link together amino acids into chains of many different forms and combinations. The body requires 20 different amino acids, nine of which cannot be synthesized in the body, which makes them essential from the diet. Eleven are nonessential, meaning they are synthesized from other compounds already inside the body. For athletes, the three Branch Chain Amino Acids have several important roles during exercise. Proteins can be further classified as complete or incomplete, depending on the quality. Complete proteins, typically found in an...

Due to the continued public health concerns about COVID-19, you may find yourself feeling stressed, anxious or upset about the possible (or confirmed) cancellation of your spring and early summer races. If you are currently experiencing a rollercoaster of thoughts and feelings, here are a few reasons to justify your emotions. 1) The unknown - Rather than getting excited about the unknown, it’s normal to crave certainty. There’s great comfort in knowing what will happen in the near future. 2) Lack of control - When you can’t manage or control your options, you may find your mind spiraling out of control. 3) Priorities - When something we love or value is being threatened, it’s a normalresponse to protect what’s most important to us. This can include work, family, kids, loved ones, the environment/plant and of course, triathlon races. With each cancelled race, it’s important to take control of your reactions to manage each situation in a healthy and productive ...