Fueling the athlete - tune in live 1/12/21

Unlock Your Body's Full Potential With Good Nutrition Habits

Hi athletes, weekend warriors and fitness enthusiasts,

When did sport nutrition and nutritious eating become so complicated?

No matter your fitness level, as an athlete, your goal is to fuel your body to optimize your training and racing and to protect your mental and physical health.

In a culture of information intoxication, it's essential to remember that food is your fuel. If you lack an understanding of how to keep your body nourished and fueled or you struggle with your relationship with body image or food, it will be difficult to meet your energy needs. The bottom line is that you can't adapt to training and unlock your body's full potential if you don't fuel properly.

Proper fueling involves following basic sport nutrition guidelines without becoming obsessive over body weight, calories or food. You don't have to achieve a specific body composition or follow a rigid fueling plan to achieve athletic excellence. 

Mark your calendar to watch this live broadcast at Trimarni Coaching and Nutrition with Erin Green today, January 12th, 2021 at 1:30pm EST.

Erin Green is a Registered Dietitian Nutritionist and former Professional Triathlete. With over 10 years as a practicing RDN with a background in Sports Science, she energetically promotes principles of total wellness as an avenue to a healthful and gratifying way of life. Erin’s philosophy is based on the notion that people must find enjoyment and balance in their lifestyles in order to perpetuate positive changes. Self-care, body kindness and a healthful food relationship are all critical in her nutrition counseling—which goes far beyond the simple what/when to eat.

If you are unable to watch live, you can watch the broadcast at a later time. I will also share on my blog, newsletter and on Instagram.

Disclaimer:
By watching this broadcast, you agree and acknowledge that Marni and Erin (who are both Licensed Registered Dietitians) are not providing nutritional therapy services, or attempting to diagnose, treat, prevent or cure any physical, mental or emotional issue, disease or condition. The information provided in this broadcast is not intended to be a substitute for the professional medical advice, diagnosis or treatment provided by your own medical professional or mental health provider. If you have or suspect that you have a physical or mental health concerns, please contact a medical professional or Registered Dietitian.

A healthy conversation about body image, fad diets and disordered eating

In our body-image obsessed culture - supported by a multibillion-dollar industry that profits from body dissatisfaction, the idealized body image, dieting and fear of fat - creating a healthy relationship with food and your body can be incredibly difficult. Sadly, even in a global health crisis, weight loss, appearance and body image are still priorities for many people, athletes and businesses.

The diet culture is constantly reminding you that you are not good enough at your current weight and being a bit thinner or more toned will improve your health and happiness. In other words, changing what you look like will make you happier, more successful or will make people like you better.

What starts as an innocent attempt to eat a bit healthier or lose a few lbs can easily spiral out of control. When body image dissatisfaction is present, "healthy" eating can quickly turn into dieting which can turn into disordered eating. For many, it doesn't stop there. Dieting is considered to be a precursor to eating disorders due to its restrictive and controlling nature. When we restrict what we eat, we deny our body and brain what it needs. This restriction doesn't just cause weight loss but it can result in malnutrition, nutrient deficiencies and starvation. At a neurobiological level, this can trigger an eating disorder.

As an athlete, fitness enthusiast or health conscious individual, you have a very close relationship with your body. If you have a disordered relationship with food or unhappy thoughts or feelings about your body, you may not be aware of (or care about) the long-term damage that can occur by manipulating your eating and training in order to change your body image.

Social media is oversaturated with images of athletes with six-pack abs, tight glutes and strong, slender legs. Constant exposure to these images can make you believe that you are not built like an athlete - increasing body consciousness, lowering self-esteem and intensifying body dissatisfaction.
Chasing the idea that weighing less will enhance performance can make it easy to mistakenly slip into unhealthy, extreme and disordered eating behaviors.

Successful athletes come in all shapes and sizes. To be successful, you need to be healthy and strong. You need to be consistent with training and you need to take care of your mental health, just as much as your physical health. Restricting food, eliminating food groups or overexercising does not make you a better athlete. It makes you weaker and more fragile.  It takes work to embrace your unique traits, strengths and qualities but the process of developing a positive body image is worth it.

If you would like to learn more about body image, fad diets and disordered eating, mark your calendars for Friday May 29th at 10am EST. Head over the to Trimarni Coaching and Nutrition Facebook page where I will be having a live conversation with Kelsey Beckmann RD, LDN. Not only are we both dietitians who specialize in working with athletes but we are both competitive athletes. With considerable personal and professional experiences between us both, we will be sharing our perspective on these three very important topics so that you can learn how to nourish, fuel and train your body while maintaining great health and a great relationship with your body.

The Art of Triathlon Training - Learning from Dirk Bockel

It's a pretty cool experience when you can learn from an Olympian and Ironman champion.

On Tuesday evening, we had the honor of hosting an event at the Carolina Triathlon store with guest speaker Dirk Bockel. Recently retired professional triathlete, Dirk brings 27 years of experience, knowledge, stories, wisdom and strategies to help triathletes feel prepared for a race.

But this isn't just another triathlon training book. Dirk's passion for the sport of triathlon has helped him navigate through the stressors of life, surviving many lows that went along with his highs. In his book, he shares with us his strategies for how to create a successful and enjoyable triathlon journey.

During the talk, there were a few big takeaways that I found very beneficial for athletes:

• Dirk performed at his best when he switched coaches and reduced his weekly training volume almost in half.
• Dirk placed 3rd in his first Ironman and ran sub 3 hours after overcoming a foot injury that kept him from running more than 30 minutes on land in the month leading up to his race (only water jogging).
• Dirk was always told that he was a "bigger" athlete and would not be successful on the run. He consistently ran sub 3 hours in the Ironman distance.
• Dirk had several serious injuries, most notable was breaking his hand 10 days out from Ironman Kona (while training in Kona). He had finished 4th in Kona the year prior and felt as if he was in the best shape of his life. Despite a broken hand, he finished 10th.
• Dirk used mental skills to visualize himself in a race well before it happened.
• Dirk recommends that brick runs are no more than 15-30 minutes off the bike.
• Dirk made himself a medal before his first Ironman and used that as motivation to help him train for the event.
• Dirk is donating profits to: To walk again and SOS Villages D'Enfants Monde. 

So much of Dirk's training was mind games and the mental/visual aspect of training and racing along with having great trust in his coach.

To hear more from Dirk's talk, you can check out the entire chat on our Facebook page:



For more information about the book and his Facebook mentorship page: visit HERE.
Check out this great interview with Dirk on the Intelligent Racer Podcast: click HERE.

Don't miss my next Facebook live chat - Top 10 nutrition tips for athletes

You are invited to attend my "Top 10 nutrition tips for athletes" presentation, on March 6th, 2017 from 7:00-8:00 pm EST. This is a FREE presentation for all fitness levels.

Are you bummed that you are not local and can't attend? Well, not to worry!

This is a Facebook live chat so yes, I will be live, you don't need to show up to the store and you can watch it from anywhere in the world!

This also means that you can ask me questions anytime during my presentation. No matter what you are doing, you can "join in" on this interactive nutrition presentation.

To access the live discussion, just refresh the Run In Facebook page at 7:00 pm and turn up your volume. I will be speaking and my friend Dane (manager of the store), will be alongside me to read off the questions from the comment section as they roll in.

For the presentation, I will be discussing: 

1. How to organize your diet as an athlete
2. Incorporating whole grains into your diet
3. Daily hydration needs
4. Natural anti-inflammatory foods
5. Incorporating more vegetables into the diet
6. Easy to digest pre-workout snacks
7. How to master post-workout nutrition
8. Tips and tricks for dialing-in during workout fueling and hydration (for triathletes and runners)
9. How to make your own energy bar out of real food
10. Why it's important to create a great relationship with food and the body

Be sure to LIKE and follow Run In on Facebook. 

"See" you on Monday evening!