Trimarni Coaching and Nutrition

A smoothie can be a perfect recovery beverage.  This blended (or shaken) beverage can be a good source of carbs, protein, electrolytes and fluids, and makes for a well-tolerated snack when fatigue, exhaustion, and dehydration linger post-workout. But does every workout require a protein-packed smoothie? ❌Skip the engineered foods and expensive shakes and make yourself a nutritious well-balanced meal if: 👉You only exercise once a day and have long recovery periods between two workouts. 👉Your workout is neither intense or high volume. 👉You can eat a meal within 45 minutes of the workout. ✅Certain situations justify a recovery drink before a real meal. Go for the post-workout smoothie if: 👉There are less than eight hours between two workouts. 👉Your workout is high intensity or high volume. 👉Muscle damage has occurred (ex. plyometrics or weight-bearing activity). 👉You can’t eat a meal within 45 min of your workout. 👉Your workout included eccentric movements (downhill running, s...

"The term 'dietary supplement' describes a broad and diverse category of products that you eat or drink to support good health and supplement the diet. Dietary supplements are not medicines, nor should they be considered a substitute for food." -From the Quality Supplements website . Dietary supplement ingredients can be one or a combination of any of the following: Vitamin Mineral Herb or other botanical Amino acid (the individual building blocks of a protein) Concentrate, metabolite, constituent, or extract Although some herbal and mineral compounds have been used for hundreds of years to treat health conditions, current dietary supplement manufacturers are not legally allowed to say their products cure, treat or prevent disease. Supplement makers are allowed to claim that products support health or contribute to well-being. Congress does not regulate dietary supplements the same way it regulates medicine. Except for new dietary ingredients, dietary supplement manuf...

  Although water has no caloric value, it’s the most essential nutrient required in your diet on a daily basis. Your body is made of water. It’s part of your blood, brain, heart, lungs and bones. As it relates to exercise, water maintains blood volume, reduces the risk of heat stress, regulates body temperature and is involved in muscle contractions. To optimize your hydration status, you must be an active participant in your hydration regime by consuming adequate fluids and electrolytes on a daily basis - as well as before, during and after exercise. Leaving hydration to chance or ignoring dehydration symptoms can be hazardous to health and performance. Sadly, once you are dehydrated, you can't 'make-up' for fluids lost. Going into a workout dehydrated and/or not replenishing fluids and electrolytes lost during exercise can cause great strain on your cardiovascular system. As dehydration reduces plasma volume, blood becomes thicker and retains more sodium. This makes blood...

  I feel like a failure.  After tackling some pretty extreme conditions during my first few gravel rides - snow, ice, mud, water - along with completing a 72 mile group gravel ride with a group of fast and skillful guys and then a 104 mile muddy gravel event, I am embarrassed to say that I've now crashed twice on my gravel bike...in the past 8 days. Last Saturday was an unfortunate accident where I hit a deep hole during the Sumter Forest Gravel race and with the impact, my handlebars flipped forward, which caused me to lose control. I was able to "softly" land on my left side with only a small road rash on my hip and knee. However, upon the impact of my chest on the bike frame when hitting the hole, I must have bruised my ribs in my right chest. The road rash healed nicely after a few days but I was still experiencing uncomfortable pain in my chest while swimming. Although I had tenderness in my chest while biking (less while running), working out always made it feel bet...

  Getting and giving advice over the internet is risky. It's also incredibly easy.  The problem with receiving advice from a stranger is that this person is not responsible for what happens next. For example, what if the nutrition advice you receive negatively affects your health? What if the training advice you receive causes an injury?  There are a lot of self-proclaimed, unqualified "experts" out there. And even if a person sounds reputable, advice targeted to the masses doesn't mean that advice is right for you.  You can't receive safe, realistic, practical advice from an expert without giving that expert a detailed assessment of your health, fitness and your past history. More so, just because one expert experienced success in weight loss, diet, health, athletics or career, this doesn't mean that what worked for him/her will work for you. Also, tips dished out by "experts" can be heavily skewed to fit an agenda, such as selling a service or pro...

  Photo: @Supercycling In life, we are often given the opportunity to try something new or to do something for the first time.  It's easy to stay in your comfort zone. Or you can face the fear and step out of it.  Trying something new typically means that there is a chance for failure.  It's hard, risky and scary to take the leap and to try something new. You may look silly or embarrass yourself. You may have to ask questions. You will feel unsure of yourself. You may feel vulnerable.  Two months ago I rode a gravel bike for the first time. Last weekend I participated in my first gravel race. Oddly enough, I have found myself looking forward to each riding opportunity as I get to learn new skills. And this came as a surprise to me because my history of bike riding has been filled with a lot of fear any time I was forced to step (or ride) outside of my comfort zone.  After participating in endurance triathlon for over 14 years, it's has been a really long ti...

  After two opportunities pre-riding the Battle of Sumter Forest race course, I felt comfortable with course itself as it was a good mix of gravel and road. You do a few miles of gravel and then a few miles of road - rinse and repeat for 72 miles. Although there are a few technical areas (and a river crossing, a few steep hills and a tight rocky turn), I felt like my current gravel-biking abilities were suitable for this event. Taking things waaayy back to my very first gravel ride....it was not too long ago - January 19th, 2021. I can count with my fingers of all of the times I've rode on off-road since then (total newbie here - only about ten times). It wasn't until a few weeks ago that Karel decided it was time to retire my makeshift Ventum NS1 gravel bike (and return it back to my road bike - which is what it was designed to be) and purchase a real gravel bike frame. After sourcing all of the parts from all over the US, I took my 'real' gravel bike (Cervelo Aspero -...