It's National Triathlon Week!

It's National Triathlon Week!

"National Triathlon Week is a nationwide initiative to celebrate the sport of triathlon and all of the members of the multisport community. This week is geared toward education, celebration and participation in the multisport lifestyle."

Triathlon has been part of my lifestyle for the past 16 years. It's given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. 

I've learned so much since my very first triathlon.

You may see me as this triathlete....

But this is how it all started......

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim but I had little open water experience. Once the swim was over, I found myself filled with anxiety. The bike portion was super scary for me. Even with a hybrid bicycle, I knew nothing about riding a bike in a race. Thankfully, once my legs hit the ground I could relax and enjoy the final leg of the triathlon. When I completed my first sprint triathlon, I was equally exhausted and thrilled at what I had accomplished. It seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it all by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comradery of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon (April), my first half ironman (IM 70.3 Florida at Disney, May) and my first Ironman (IM FL, Nov). Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive and the volunteers were incredible. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. My bike handling skills have really improved, which has made cycling so much more enjoyable. 

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge in 2012.

He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. He lost a lot of his top-end bike speed and power but he still has a strong love for being on two wheels (although the tri bike is not his favorite bike). Lately he has discovered a strong love for mountain biking and in 2021, he participated in 3 Xterra events. 

Over the past 16 years, I have learned so much and have accomplished a lot in the sport of triathlon. And thanks to the sport, I have been able to participate in many other events, like gravel biking, trail running and open water swim events. Triathlon isn't just a sport, it's a lifestyle.

Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my third book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed, yet excited and eager to try something new. It was important to me to provide practical and easy-to-read chapters that were relatable and relevant to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and sport nutrition - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethnic groups), I hope that my book Athlete to Triathlete will simplify the sport to help you safely and confidently enter - and stay in - the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to all types of athletes and fitness enthusiasts. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Triathlon has allowed me to travel to new places, develop long-lasting friendships and discover my unique talents and strengths. Triathlon also has a wonderful way of teaching you many valuable life lessons. Regardless of your background, triathlon is an everybody sport. 

Like myself, maybe you swam in college and miss the camaraderie of being part of a squad. Perhaps past running injuries have made you tri-curious. Or, maybe you are seeking a new challenge as a devoted cyclist. Training for a triathlon adds purpose to your exercise regime. As a way to improve health, boost self-confidence, overcome a fear, stretch physical limits or be a role model, there’s no escaping the obvious of being drawn to the challenge of participating in a three-sport event.
Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Get Started Articles: 
TriWeek: Swimming
TriWeek: Cycling

TriWeek: Running
TriWeek: Transitions

National Triathlon Week - from Athlete to Triathlete

It's National Triathlon Week!

"National Triathlon Week is a nationwide initiative to celebrate the sport of triathlon and all of the members of the multisport community. This week is geared toward education, celebration and participation in the multisport lifestyle. The schedule for the week features a new theme each day, with a spotlight on all of the components that make this sport so great. National Triathlon Week, or #TriWeek, is a celebration of not only triathletes, but all members of the multisport community — including officials, coaches, race directors, sponsors, families and friends of triathletes and more."

Triathlon has been part of my lifestyle for the past 15 years. It's given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. 

I've learned so much since my very first triathlon. Even if you see me as this triathlete today....

This is how it all started......

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim (little open water experience) but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comradery of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon, my first half ironman (IM 70.3 Florida at Disney) and my first Ironman (IM FL). Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. And since my cycling skills have dramatically improved, I love riding my bike.

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge in 2012. He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. He lost a lot of his top-end bike speed and power but he still has a strong love for being on two wheels (although the tri bike is not his favorite ;) 

Although I still feel like I have a lot more to learn and to accomplish in the sport of triathlon, I have learned the most from 12+ years of triathlon coaching. Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my last book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed yet excited and eager to try something new. I wanted to provide practical and easy-to-read chapters that were related and applicable to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethinic groups), I hope that my book Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to newbies and beginners. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Athlete to Triathlete is now available!

Thank you to everyone who has helped to get the word out about my new book Athlete to Triathlete. I was so shocked to hear that my book received an endorsement by Gerry Rodrigues of Tower 26. Here's the link to the podcast (episode #70, ~18:15 into the episode).

If you pre-ordered the print copy, it should be on its way to you very shortly! I can't wait for you to get it in your hands. I feel like it's an easy-read but packed with a lot of useful, practical and helpful information, tips and guidelines. After you have had a chance to read through the book, if you could take a few minutes to write a review and post it online at on Amazon, I'd greatly appreciate it. Even just a few sentences can make a big difference in the success of the book.

And when you receive your copy, I'd love to see a picture of you with the book (or just the book if you are camera shy). Be sure to tag Trimarni and #AthletetoTriathlete with your picture.

Also, if you live in or around the Charlotte, NC or Roanoke, Va area, mark your calendars!

January 30th (Thursday) - 6:30-7:45PM at Charlotte Running Company Promenade (NC)
February 1st - 10-11:30AM at Run About Sports Roanoke (Va). Group run at 8am.

Mingle with the local triathlon/running community and ask me your best triathlon training, racing, daily and sport nutrition questions.

I'll also be selling my new book Athlete to Triathlete at a discounted price as well as my other two books Essential Sports Nutrition and The 365-Day Running Journal.

If are in need of updating your podcast list, I was recently interviewed by Seconds Flat where we discussed my last two books and dove deep into the topic of training.

Here is a look at some of the illustrations and tips that you will find in Athlete to Triathlete:

The Athlete's Diet

Every athlete has unique nutritional requirements dependent on the training program, body composition goals, genetics and fitness level. Therefore, there is no one best diet to follow. More so, your nutritional requirements, food choices and strategies will change throughout the year, depending on training volume and intensity.

But even during peak training when energy requirements are increased, your food choices should remain nutritious and health-promoting. Leaving your diet to chance or training to "earn" your food may result in nutrient poor food choices, lacking key nutrients. And a diet of restriction, sacrifice and obsession will lead to less-than-optimal energy availability.

Being well-nourished puts your body into a state of optimal functioning, helping you become a better athlete. The foundation of building a healthy sports diet is to consume a variety of nutrient-dense foods from all food groups. Your diet should not include an off-limit food list unless you suffer from a food allergy/intolerance or need to avoid certain foods for ethical, religious or health reasons.

One of the biggest nutritional challenges for athletes is figuring out how much energy is needed to support your training. On top of that, eating the right foods, timed appropriately with your workout, can help you get more out of your training session.

Although your daily training diet will help you adapt to training stress, the diverse nature of your structured training plan will likely validate the importance of consuming well-formulated sport nutrition products during certain workouts. Ideally, sport drinks, gels and energy blocks/chews are portable, convenient and easy-to-consume during swimming, biking and running, providing a specific amount of fluids, carbohydrates and sodium which can be easily digested and absorbed. Sport bars are typically reserved for long-duration, lower intensity training sessions.

Because many athletes complain of GI (gastrointestinal) issues as a primary limiter on race day, training your gut to tolerate nutrition while exercising can help you avoid unpleasant symptoms such as cramping, bloating, dizziness, nausea, extreme fatigue and a sloshing stomach.

If you would like to learn more about this topic, you'll enjoy my new book Athlete to Triathlete. You can pre-order your copy here: Athlete to Triathlete. 

Are you ready to try a triathlon?

For the past fourteen years, I’ve called myself a triathlete. Prior to embarking on this incredibly fun multisport lifestyle, I participated in running events. Before that phase, I dedicated over ten years of my life to competitive swimming. While 

in college, I heard about a local triathlon event. I welcomed it as a challenging new training adventure and a way to meet other people. Here's a picture of me smiling my way through my first sprint distance triathlon. I had no idea what I was doing but I found a way to get to the finish line. 

Triathlon has allowed me to travel to new places, develop long-lasting friendships and discover my unique talents and strengths. Triathlon also has a wonderful way of teaching you many valuable life lessons.

Regardless of your background, triathlon is an everybody sport. Like myself, maybe you swam in college and miss the camaraderie of being part of a squad. Perhaps past running injuries have made you tri-curious. Or, maybe you are seeking a new challenge as a devoted cyclist.

Training for a triathlon adds purpose to your exercise regime. As a way to improve health, boost self-confidence, overcome a fear, stretch physical limits or be a role model, there’s no escaping the obvious of being drawn to the challenge of participating in a three-sport event.

Despite your nervous energy, excitement and curiosity, it’s normal to feel a bit overwhelmed by this new multisport endeavor. For example, you may be intimidated by all the gear used in a triathlon. Although triathlon is an equipment-heavy sport compared to a sport like running, you don’t have to break the bank just to cross the finish line. Another challenge to this multisport lifestyle is balancing training for three sports with work, family and life. By having clear expectations of the available time that you can realistically dedicate to training each day, you can build your training around your life and still achieve positive fitness adaptations.

Although the sport of triathlon has evolved since I first entered the sport, one thing has remained the same – through your hard work and determination, you’ll accomplish feats that you never thought were possible by your body and mind. 

In my new book Athlete to Triathlete, I discuss everything that you need to know to ensure a fun, enriching and sustainable triathlon journey.

For the beginners and tri-curious:
☑️Learn the fundamentals of how to train for a triathlon.
☑️Learn how to select your races.
☑️Understand how to fuel for a sprint and olympic distance triathlon.
☑️Learn what gear is needed to train for and participate in a triathlon.
☑️Learn more about race day, including what to expect during athlete check-in, transition area set-up, an open water swim start and all the nitty gritty details of participating in a 3-sport event.

For the experienced triathletes and coaches:
☑️You can access two easy-to-follow, descriptive and periodized 12-week training plans for sprint and olympic distance triathlons.
☑️You can access dozens of strength, mobility and stretching exercises targeted to triathletes.
☑️Learn how to fuel better around and during workouts and on race day to minimize the risk of GI issues, maintain optimal hydration and delay fatigue.
☑️Descriptive how to become a better open water swimmer.
☑️Improve your bike handling skills to become a better triathlon cyclist.
☑️Become a better triathlon runner off the bike.
☑️Improve your transition times through sample brick workouts.

If you or someone you know can benefit from my book, you can pre-order your copy here at: Athlete to Triathlete.

If you are in need of a training plan to help you kick-start your 2020 triathlon training, we have a variety of plans to choose from. We have updated all of our training plans to reflect our current coaching methods and strategies for optimizing performance without compromising health.

2020 Trimarni Training Plans

-13-week Sprint Plan
-13-week Olympic Plan
-10 week Foundation Plan
-21-week Half distance Plan
-21-week Full distance Plan

You can learn more about each training plan on our website. Click HERE.

Are you at risk for a performance setback?

The other day I was chatting with a friend and I told her that there was no way that I would have been able to write my new book, Athlete to Triathlete, six years ago. Even though I've been a triathlon coach for over 13 years, several things have changed over the years that have helped me become better coach triathletes and understand the sport of triathlon.

For example, on Pg. 35 of my book, I address several factors that can place an athlete at risk for a performance setback.

Setbacks are no fun. They are frustrating, distracting and depressing. 

While motivation and excitement can help you show up to a training session, as an athlete, it's your responsibility to be an active participant in all aspects of your life. Seeing that lifestyle choices impact your training, your athletic success is built on great body-mind awareness.

In my book, I will help you train smarter and improve the odds of maintaining consistency with your training, all while building confidence for race day. If you are interested in more info on the topic of reducing the risk for injury, sickness and burnout, in a packed 199-page book filled with triathlon-related information, tips, guideliness, exercises, training and gear, you can pre-order my new book now on Amazon.

ORDER HERE: Athlete to Triathlete. 

Why I wrote Athlete to Triathlete (new book)

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comraderie of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon, my first half ironman and my first Ironman. Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. And since my cycling skills have dramatically improved, I love riding my bike.

Karel came from a competitive cycling background and was seeking a new challenge in 2012. And boy, did he get one! He really strugged with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water.

Although I still feel like I have a lot more to learn and to accomplish in the sport of triathlon, I have learned the most from coaching hundreds of athletes over the past 10+ years. Although my focus is with endurance triathlon, every expert was once a beginner. From my own experience, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my new book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed yet excited and eager to try something new. I wanted to provide practical and easy-to-read chapters that were related and applicable to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethinic groups), I hope that my new book Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to newbies and beginners. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with pre-ordering my book, you can help me get the word out by sharing with your friends, training partners and anyone else you feel would benefit.
You can pre-order your copy here: Athlete to Triathlete.

My new book is out!

Thank you for your continued support and encouragement over the past few weeks of marketing my new book, "The 365-Day Running Journal." I hope you enjoy the journal as much as I loved writing it!

Upon receiving your book and putting it to good use, I would appreciate if you could take a few minutes to write an Amazon review and post it online. Just a few sentences can make a big difference in the success of the book.
To write a review, go to the book's Amazon Page and scroll down toward the bottom and click on "Write a Costumer Review."

Also, if you would be so kind as to post a picture of the book on social media, please tag me (Trimarni or Trimarni Coaching and Nutrition) so I can share the excitement with you as you record your progress and goals in your new journal. Thanks!

To order: The 365-Day Running Journal.

The 365-Day Running Journal - a look inside

We are getting close to the release date of my new book "The 365-day Running Journal." With only a few weeks to go, I wanted to share a few snippets of educational material that you can find within the journal to help you get more out of your exercise regime. While this book is called a running journal, you don't have to be a runner to log your workouts, record your milestones and maintain motivation through inspirational quotes and tips.


Cross Training
Running more doesn’t always lead to running better. Although a certain amount of training stress and specificity is needed for training adaptations, running harder, longer or more often is not the answer. As with any type of sport, there are potential side effects to the age-old “more is better” myth. To reduce the chance of an overuse injury, you need to let your run-specific muscles heal. Cross-training can be defined as engaging in different types of activities from your main sport. Since running is full-body, load-bearing activity, cross-training lessens the corrosive nature of moving your body in a forward motion. When you aren’t running, strengthening and recovering your running-specific muscles will help you maintain better form for your next run-specific workout. Although it’s tempting to credit running improvements to hard or long running, to stay healthy, you need to be open to supplementing your run training with other activities. 

Warming up/Cooling Down
Warming up is one of the most important aspects of your workout, yet it’s regularly overlooked and undervalued. Although it’s tempting to skip your warm-up to jump right into your workout, you are missing out on the only time to prime your muscles, tendons and joints to do their job more effectively.  When you are sedentary, your muscles are at rest. Only about 20% of the blood pumped by the heart is directed to the skeletal muscles. For your muscles to work optimally during exercise, you need to gradually increase your heart rate to start pumping more blood to the muscles. In other words, when you warm-up, you are literally warming up your cold muscles. 

Equipment 
Starting from the ground up, the most important item is a quality pair of running shoes. With so many brands out there, visit your local running store to get a free gait analysis with the help of a qualified shoe expert. Don’t make the common mistake of selecting a shoe brand based on design and color. Based on your running gait, fitness level, past injury history and fitness, your shoe expert will consider the appropriate cushion level, arch support, upper, midsole and shoe type for your needs. Keeping in mind that shoe sizes vary by manufacture (and shoe model), it’s important to have both feet measured. Because your feet swell during the day, try on shoes at the end of the day. Lastly, shoes should be snug but leaving about a half inch of extra space in the front of the shoe will allow your foot to comfortably move without rubbing.

Designing a training plan
There are many ways to train for a run event. A training plan takes away the guessing so that your workouts are organized, systematic and personalized to your specific training objectives. A training plan will help optimize performance over a specific period, while reducing risk of injury, fatigue and burnout. Not discounting your goals, a well-structured plan should be adaptable, factoring in time constraints, travel, environmental factors and unexpected life situations like injuries, events and sickness. Although a coach can help you become the best version of yourself, the idea of hiring a coach may seem a bit daunting, expensive or unnecessary at this point in your journey. While having a coach is not a requirement, an effective training plan is a must. Here are a few tips for designing your own fully customizable workout schedule.

Sport Nutrition 
There will come a point in your athletic journey when your daily diet will no longer provide all the energy that you need to support your workouts. Failure to nutritionally adjust to an increase in training volume and/or intensity increases the risk for injury, sickness and burnout. Sport nutrition recommendations can be confusing as most tips conflict with healthy-eating advice. For example, many people run in order to lose weight. Asking an individual to eat before a morning run may conflict with the belief that a fasted workout will burn more body fat. Additionally, nearly all sport nutrition products – like gels, energy chews and sport drink powders – are loaded with added sugar. And as we all know, our society already has a problem with over-consuming sugar-sweetened beverages. However, the nutrition consumed before, during and after specific run training sessions is designed to support your training sessions, whereas your daily diet supports your workouts and your overall health needs. 

Click HERE to order for the September 24th release date. 

Running Journal Giveaway!!

A big thank you to Meg and Kelly with Fillnow Coaching for hosting a giveaway for my new book "The 365-Day Running Journal." Check out their Instagram to read the many inspiring responses of how others would use this journal for health, wellness and fitness. If you are interested in hosting a giveaway to help me promote my new journal/book with your athletes/community, just send me an email.

I just realized that I never selected a winner for my last giveaway on August 28th, so I'd love to give you one more opportunity to select your favorite running store for a chance to be entered in the giveaway for my new book.

When it comes to running gear, we love to shop local.

Spending money at your local running stores helps keep the money local. They also take up less space, and make less waste. Not to mention, they usually buy locally and live locally. Lastly, your voice gets heard. If there is something you want to see sold in a store, or you have a problem, the owner/staff truly care what you think and what you need. For a local run store, their entire business revolves around the fact that you are their customer and they want to do right by you.

Comment on my Facebook page (pinned post on the top of the page) and tag your favorite local run store (don't forget to share the location - city/state) and I'll randomly select a winner. You, and a run store, could receive a free copy of my new book "The 365-day Running Journal."

For more tips, quotes and educational material, don't forget to reserve your copy for the September 24th release (and gift one to a friend). Order HERE.

Your best run tips for beginners!

Running, like any other individual sport, teaches you many life lessons. It's simple, and yet deceptively complex.

People run for different reasons, such as weight loss, health or stress relief. Running doesn't discriminate. With every run, you're presented with a new challenge, a time to reflect and an opportunity to problem-solve. It's your cherished "me time," a way to run from, for or to something. It connects you with your community, helps you explore nature, inspires you to travel the world, and temporarily removes you from the stresses of life.

The confidence and feeling of accomplishment from any type of run will carry over into your daily life, reminding you that you have the strength to conquer anything that comes your way. Running is the ultimate badge of perseverance.

More than just a blank space to document your training miles, the 365-day Running Journal is designed to teach you more about yourself as you give meaning to your life as a runner.

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Thank you to everyone who entered my last giveaway on Facebook. What GREAT tips!! Here are your best running tips for beginners.

• Enjoy the process! Embrace every improvement and celebrate each one! 
• Don’t get so bogged down in perfection that you miss the progression! Your body is a beautiful gift ❤️full of potential and ability! Have fun!
• It’s ok to walk, or to stop and recover during a workout, or take a whole day off. It’s starting again and moving forward that matters.
• Increase weekly mileage slowly to minimize injury and wear the right shoes! 
• Slow down, higher cadence.
• First, invest in quality running shoes, preferably fitted by a knowledgeable and experienced runner!
• The first mile is always a lie. Do what you can to get through it. The motivation will follow!
• Consistency is key. If we only run on days we feel good we will never make progress. 😎
• Run the Mile You are In.😃 
• Take it slow! Making sudden changes are a recipe for failure.
• Comparison is the thief of joy. Run your own race and don’t compare your journey to others. Find your running tribe and embrace them!
• Walk if you need to. Short stride, fast feet.
• Don’t stress over pace, heart rate, etc...just get out and have fun!
• Find yourself a good group of like minded people and train together as you can motivate each other as you will not all have a tough day at the same time! Running with friends is so much fun! Also you can challenge each other to slowly increase your mileage and help each other get out of your comfort zone a little bit more every run. And believe that “yes, you can run little farther and harder every time”... run happy ❤️🏃🏼‍♀️❤️
• Focusing on a distance can be really overwhelming, especially if you've never run before. Instead break it down further. Try starting out with two minutes or five minutes, whichever sounds more doable, and then every couple runs try to bump it up by thirty seconds.
• Don’t rush the process. The shiny things will come. Focus on nailing the basics
• Just get moving! If you’re training for an event like a 5K or a 10K or half marathon and are following a plan, remember that something is always better than nothing when getting out for your workout! If your day gets hectic or you run short on time it’s always better to do something Compared to just throwing in the towel on that days work out.
• Buy a good pair of running shoes and good socks that fit well and it may take a few times to figure out which pair are the best for you.
• Have fun and don’t take things to seriously. 
• Run and walk easy enough so you'll want to run again the next day. 
• Strength training is as important as the miles you put in. 
• Make your Easy Runs “EASY”!
• 1. 😊Pick a goal and a coaching program (couch to 5k, couch to 10K, etc.) and STAY CONSISTENT. Don’t get ahead of yourself, don’t make up workouts, just follow the program. 2. Create sustainable habits: warm up, cool down, stretching.
• Consistency is key. 
• Less is more. Focus on strength and fundamentals before distance.
• If you remember the “why”—the “how” is easy. 🙏🏻
• Every run is not a race! It's ok to be slower today than you were yesterday. With consistency over the long term you will get faster and suffering will become optional.
• You CAN run for “fun,” or just the simple joy of moving your body. And you are a runner if you run, even if you’re slow or just want to go for an easy run.
• Enjoy being outside and relish it as your “me” time. Focus on the adventure/path you’ve chosen for the day and take in all the beautiful sights, sounds, and feelings.
• You don’t need fancy gear or gadgets to start running - just a good pair of shoes and enjoy each step of the process.
• Run well before you try to run fast.

For more running tips, motivation and education, don't forget to reserve your copy for the September 24th release of my next bookThe 365-day Running Journal. Click HERE to pre-order.

Trimarni Holiday Special!!

Are you looking for the perfect holiday gift or want to gift yourself a great deal?

For only $29.99 (+ shipping), you can receive: 

• A signed copy of my book Essential Sports Nutrition
• A Fuel Smart, Stay Active, Thank Your Body bookmark
• Two, 12 ounce bags of Trimarni coffee (your choice coffee)

This offer is only good for a limited time.

Order HERE.

My Book Sneak Peak - Creating Your Food Plan

As I wrote this book on sports nutrition, my goal was to give you scientific and real-world based nutrition advice and strategies to help you optimize your performance. But with every tip, guideline and suggestion, there are no extreme practices or restrictive measures. While it was important to me to provide you with appropriate advice, I also wanted the book to be easy to read and to apply. Many athletes struggle with healthy eating and proper fueling and I feel confident that my book will make it easier to eat, fuel and hydrate as you work hard for your fitness and sport goals.

This book is not a quick-fix book or one with lots of rules and confusing guidelines. Sure, rules take away the guessing for how to eat "right" but these strategies often ignore long-term health and performance consequences. Regardless of your fitness level, sport or dietary choices, my all-inclusive approach in this book will give you practical strategies to enhance sports performance without compromising your health. Because there is no definitive standard prescription for sports nutrition, I hope that this book will help you move closer to creating a personalized daily eating plan as well as giving you knowledge and appreciation for sport nutrition.

Here's a little sneak peek before you receive your copy on October 23^rd.......

In the section Creating your Food Plan, I teach you how to prioritize the important food groups into your meals and snacks. This includes fruits and veggies, lean proteins and muscle and bone building goods, whole grains and energy giving carbs, healthy fats and water and hydrating promoting beverages. And guess what, there’s even room for the "extra’s" that bring enjoyment to your taste buds, add calories and fat to your diet and boost flavors. Within each of these food groups, I provide their role in your active lifestyle, food examples, how to plan your plate based on a percentage so you don’t have to meticulously count every calorie or gram of food and suggested serving size recommendations to ensure that you eat enough. I also give tips for easy meal prepping within each food category. While I want athletes to prioritize real food and to cook at home, all of this information can be applied to eating out and for traveling.

If you haven't placed your order yet, you can place your pre-order HERE.