DEXA Body Composition Testing - Review (and results)

Several weeks ago I was contacted via email by someone from a company who asked if I was interested in receiving a complimentary DEXA Scan (along with Karel) in return of a review. As you may know, I am not a fan of the scale and I never weigh myself. Considering all that makes up your body, your body weight can’t accurately be told by a number on the bathroom or BMI scale. But this doesn't stop far too many athletes from daily or weekly scale weighing - often feeling like the scale runs or ruins the day.

A DEXA Scan is a reliable, gold-standard way to precisely measure body composition (I discussed this in my book Essential Sports Nutrition). DEXA stands for dual energy x-ray absorptiometry.  More than just a weight, a DEXA Scan tells you what you are made up of - muscle, fat and bone. You can see muscle asymmetry, visceral fat and bone density.

For the athlete with excessive body fat, weight loss may improve health and sport performance. However to pressure from society, coaches and social media, it’s not uncommon for many athletes to have body image struggles, feeling like the body should always look differently. Because many athletes resort to unsafe weight loss methods and strategies when feeling “fat”, the first step in a weight loss program is to gather baseline information of your current body composition – what are you made of? Your bathroom scale does not tell you what you are made of - it only tells you a number.

Understanding body composition 
Your body weight is made of two parts: body fat and lean body mass.

Body fat can be divided into two types; essential fat and storage fat. Essential fat is stored in organs, like the heart, lungs, spleen, kidneys, intestines and liver, as well as in muscle tissue, the central nervous system and bone marrow. Although a small amount stored in the body, the body requires this type of fat for bodily processes. Essential fat is very important for your overall health. Women have more essential fat than men for child-bearing purposes. Essential fat is also needed for hormone related functions.

Storage fat (the more familiar fat) consists of fat accumulation in adipose tissue. Subcutaneous fat helps to protect the skeletal structure and to conserve body heat. Visceral fat (or abdominal fat) lies just beneath the skin surface. An excessive amount of visceral fat has been linked to health issues. It's important to know your android fat level and gynoid fat level (and ratio) for metabolic health. Gynoid fat storage (pear shape) is common in women as this fat is stored primarily around the hips and thighs. This storage is often seen as healthy for child bearing. Android fat (apple shape) is stored in the midsection, predominately in the abdomen, but can be also be found in the chest and upper arms. This type of fat is consistently shown to place people at a higher risk of heart disease, diabetes, hormonal issues and more. Knowing the distribution of fat in your body can be helpful to monitor health risks and to minimize health issues later in life. Because a DEXA scan measures different types of fat in every region of your body (even your head!), the ratio of android to gynoid fat (A/G ratio) is something to monitor. You want this ratio below 1.0.

Lean body mass is everything that is not fat. Your bathroom scale doesn't know how much of your body is lean vs. fat. For example, your scale doesn't tell you the weight of your bones, organs, muscles, fluid, ligaments and tendons. More so, if your body composition is changing, your weight won't tell you why it's changing - is it more/less fluid, more/less muscle, more/less fat, more/less bone?

When we think of words like lean, fat or overweight, what do those words really mean? For example, according to a height and weight table, I may be classified as normal weight (but on the high end), but this table doesn't take into account my muscle mass and bone density. And although excess body fat can have an impact on your overall health, you do need body fat for important bodily functions.

If you are concerned or interested in your body composition, I highly encourage you to ditch the scale and get a DEXA scan. The DEXA Scan website will help you find the nearest location (and pricing) to get your body composition tested. Although not every center with a DEXA scan is listed on this website, it's a good starting place. The average price of a DEXA scan varies from $50-150 (on average). I'd say that's extremely reasonable, considering all the information you receive and the ease of the test. It only takes ~6-8 minutes for the machine to run the scan on you - while laying down - and you immediately get your results right after the test.

Because a DEXA scan tells you a tremendous amount of information about your body composition, here are some practical applications from the analysis of your body composition:

• If you feel the need to change your body composition, you should know exactly what you are made of before attempting to change your diet or exercise regime. And because you can't target your fat loss or spot reduce, even if you try to build muscle or reduce body fat, repeated testing (ex. every 3 months) can show you trends over time after establishing a baseline - particularly, how your body composition has changed over time. This will also emphasize the fact that healthy and sustainable body composition changes can not be quickly achieved, especially through extreme exercise or strict eating methods. Far too many athletes overexercise and undereat for the reasons of wanting to weigh less to perform better. If you are serious about changing your body composition, you need a very specific program/approach that will help you achieve your goals (ex. decrease body fat, increasing muscle) without compromising your health, performance and quality of life. And because body composition changes don't guarantee performance improvements, your primary focus for changing body composition should be for health reasons - not aesthetics. 

• Although a DEXA scan is not a bone density exam, it does give you a general overview of your bone strength. As an athlete, you should be very concerned about this number. A high bone density (higher Z-score), means strong, healthy bones. Interestingly, a DEXA scan may tell you about  imbalances, that may have resulted in (or predispose you to) an injury. This information may help your PT/trainer better understand the exercises that you need to be doing to rehab appropriately (after an injury) or to reduce the risk of an injury. For example, in the DEXA scan, you can see the difference between your right side and left side bone density. A large imbalance may indicate a muscle imbalance from a past muscle injury or an injury waiting to happen.
• Body weight is a sensitive topic and many athletes are trying to avoid the scale for that reason. I agree - the scale is not a good indicator of your self-worth, athletic talents or overall health. Because poor body image can lead to obsessive behaviors (ex. eating/exercising), a DEXA scan may give you reassurance and satisfaction that your body is actually in great health. I feel there's something extremely powerful in knowing exactly what you are made of - it also shows you how incredible your body is because of all that it's made of. Plus, if you have recently gained or lost weight, you want to be assured that it's the "right" kind of weight. For example, you could avoid carbohydrates for a few days and lose a lot of water weight. Your weight may be lower but your weight loss likely didn't come from fat. 

Karel and I found this experience to be very enlightening. We never obsess about our weight/body image and our eating habits are not regimented or strict. The information we received from our scans was more about knowing what we are made of, instead of feeling like we need to use this information to make changes. We don't plan on making any changes with our diet (or training) to change our body composition for we are both healthy, performing well and enjoy our current style of eating/training. Plus, we feel our body composition  naturally changes throughout the season based on our ability to adapt to training stress and recover between sessions. We also know that serious health issues can occur from getting too lean (the body gets weaker, not faster). And seeing that it's only June and we still have over three more months of Ironman specific training, we don't want to jeopardize our health in favor of attempting a leaner body composition.

Here is a recap of our body composition analysis from the Lovelace Family Medicine Center in Prosperity, SC. 

KAREL

Age: 42
Weight (weighed with shoes and clothes on, I feel this should have been a naked weight): 145.0 lb
Height (shoes on - I feel they should have taken our shoes off): 67.5 inches
Body fat percentage: 12.4%
Android: 13%
Gynoid: 13.6%
Android/Gynoid ratio: .96 
L Arm: 10.7% fat
R Arm: 11.3% fat
L leg: 12.9% fat
R leg: 12.2% fat
Head: 21.7%
Z score: 0.1
T score: 0.1
(a score of -1.0 or above is normal bone density. A score between -1.0 and -2.5 means low bone density or osteopenia and -2.5--4 is osteoporosis. A T-score is your bone density compared to what is normally expected in a healthy young adult of your sex. Your Z-score is the number of standard deviations above or below what's normally expected for someone of your sex, age, weight, ethnic or racial origin). 
L Arm: 0.950 BMD (bone mineral density, the amount of bone mineral in bone tissue)
R Arm: 0.997 BMD
L Ribs: 0.736 BMD
R Ribs: 0.639 BMD
T Spine: 0.887 BMD
L Spine: 1.093 BMD
Pelvis: 1.205 BMD
L Leg: 1.251 BMD
R Leg: 1.254 BMD

MARNI

Age: 37
Weight (weighed with shoes and clothes on, I feel this should have been a naked weight): 114.0 lb
Height (shoes on - I feel they should have taken our shoes off but I'll take the height increase :): 61.5 inches
Body fat percentage: 17.1%
Android: 13.9%
Gynoid: 23.2%
Android/Gynoid ratio: .60 
L Arm: 16.5% fat
R Arm: 14.3% fat
L leg: 21.3% fat
R leg: 19.5% fat
Head: 21.3%
Z score: 0.5
T score: 0.8
(a score of -1.0 or above is normal bone density. A score between -1.0 and -2.5 means low bone density or osteopenia and -2.5--4 is osteoporosis.)
L Arm: 0.794 BMD (bone mineral density, the amount of bone mineral in bone tissue)
R Arm: 0.842 BMD
L Ribs: 0.571 BMD
R Ribs: 0.632 BMD
T Spine: 0.966 BMD
L Spine: 1.212 BMD
Pelvis: 1.078 BMD
L Leg: 1.128 BMD
R Leg: 1.148 BMD

Although athletes tend to have lower body fat percentages, extremely low body fat can pose health issues - for men and women. When it comes to seeing where you stack-up with your body composition compared to someone else, be mindful that your body is unique. We must keep in mind that there an extreme variability of body shapes, sizes, heights, bone structure, genetics, weight and fat and muscle distributions. No two bodies are the same so it's not worth comparing your body composition (or image) to that of another athlete. Two athletes, each with 15% body fat can look extremely different. You can also be very fit at different body fat percentages. You can also be extremely lean but in poor health. This is why it's also important to never assume that weight loss will result in performance gains. Through DEXA testing, you can see how your body is put together and what you are made of. It's up to you if you want to do anything with that information.

Final thoughts....we found this process informative. I saw this as a wonderful opportunity to see how strong and healthy my body is in the inside and to see what I am really made of. Because athletes can become so overly focused on body image, make sure you are spending your energy in the right place - to become a stronger, healthier and better athlete. Performance gains don't come quickly and you should never make assumptions that lean = fit. Strive to be in great health and don't tie your happiness, confidence and self-worth to an image or body composition.

If you are interested in getting your body composition tested, you can use this link, DEXA Scan, to find your nearest location. 

I was not paid to write this post and all thoughts/feedback are my own. In return of this blog post, I received two complimentary DEXA Scan tests at a location of my choice. The closest location per the DEXA Scan website was ~90 minutes away. The test was performed on June 4th, 2019. 

Protein Powder - what to use, how to use.

I am always interested in trying out new sport nutrition products. A few weeks ago, a nutrition athlete of mine asked me about Cocoa Elite. I was familiar with the company but had never tried their products. I was connected with the company owner and a few days later, I received a small shipment of sample products to try out. I've tried two of their powders and so far, I find them easy to consume - not too grainy. Karel loved the taste of double cocoa flavored protein powder. I haven't used these products long enough to tell if they "work" (typically I like to use a product continuously for a month to see if it works or not). Right now, my go-to protein powders that work for me include INFINIT Raw protein, Skratch recover drink mix, CarboRocket Rehab, NBS recovery and Clif Recovery protein drink. 

This got me thinking about the array of protein powders on the market. In our protein-obsessed society, you probably feel like you are always falling short of your protein needs. With good reason, you should be concerned with consuming adequate daily protein. Protein is 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. However, there’s a tendency for athletes to rely too heavily on supplemental forms of protein (ex. powder or bars) instead of real food, often replacing nutrient and energy-dense carbohydrates and healthy fats with more dietary protein.

Protein supplements have a long history in sport. Athletes commonly reach for protein supplements as a meal substitute, to increase energy, boost recovery, promote weight gain/loss, repair muscle and boost performance.

With an array of available protein powders on the market, you'll likely see that the primary protein ingredient is either whey, casein, soy, or vegan (ex. brown rice or pea). All proteins contain amino acids but not all proteins are considered equal. Milk is made of 20% whey and 80% casein. Whey protein is a complete protein but protein content can vary (ex. isolate vs. concentrate). Whey empties from the stomach rather quickly whereas casein provides a slower release of amino acids.  Soy contains a low amount of leucine (an anabolic trigger), which makes it inferior to whey but a suitable option for plant-based athletes. Because vegan powders lack all essential amino acids, quinoa protein may be the next ground-breaking protein because it contains leucine, lysine and methionine, similar to that of milk.   Although protein supplements are convenient for increasing or quickly consuming protein, bars and protein shakes should never replace real food.

Falling short on recovery nutrition can place you at risk for sickness as intense or endurance competition can suppress the immune system. You can also risk losing muscle mass, lean tissue and bone density. So although real food is generally encouraged over a packaged powder/product, protein powder may have a place in your daily diet. In many scenarios, a protein powder or protein powder + carb drink may be useful, especially when lacking an appetite or when recovery needs to be quick and effective (and calorically dense).

Simple recovery nutrition tips:

Short but intense workout (less than 60 minutes):
When: Within 30-60 minutes post workout (as tolerated)

What: Recover with a snack or meal.

How Much: If choosing a snack: 20-30 g protein + 40-60 g carbs. Meal: 20-30g protein, 50-80g carbs

Fluid Intake: 16-24 ounces

Moderate distance workout (1-3 hours)
When: Within 30-60 minutes post workout (as tolerated)

What: Recover first with a snack. Meal when ready (within 90 min post workout)

How Much: Snack: 25-30 g protein + 60-90 g carbs. Meal: 20-30g protein, 60-90g carbs

Fluid Intake: 16-24 ounces in the 60 min post workout. Additional 16-24 ounce fluid in the next 90 minutes.

Long distance workout (3-5+ hours)
When: Within 30-60 minutes post workout (as tolerated)

What: Recover first with a snack. Meal when ready (within 90 min post workout). Continue to eat and hydrate every ~2 hours. 

How Much: Snack: 25-30 g protein + 60-90 g carbs. Meal: 20-30g protein, 60-90g carbs. 

Fluid Intake: ~16-24 ounces every 60-90 minutes for the next four hours.

Selecting the "best" protein powder

I'm often asked about the "best" protein powder. With so many protein powders on the market and different reasons for consuming protein powder, here are some of my criteria when searching for a quality protein powder to meet your needs (not set in stone but a good way to help navigate through all the powders on the market). 

1) Serving size - 1 scoop

2) Protein content per scoop  - ~20-30 grams if supplying only protein (whey, soy or brown rice/pea) or ~10-15g if supplying protein in addition to carbohydrates.*

3) Calories per scoop - ~80-150 if supplying only protein or 180-250 if supplying protein and carbohydrates. *

4) First ingredient - protein (ex. whey protein isolate, pea protein, soy protein, etc.)

5) Ingredient list - short! natural flavors, no artificial flavors or colorings, no added sweeteners. If the product is only supplying protein, no or minimal added sugar. 

6) Quality manufacture, reputable company - I do not suggest to buy protein powders from a big box sport nutrition supplier. Instead, buy from reputable brands that market to your sport. 

7) Use your best judgement  - why are you taking the product and is it a quality product manufactured with quality ingredients.

* - many recovery drinks are designed to supply just protein or both protein and carbohydrates. The later increases the caloric content, as carbohydrates are combined with protein for dual purposes: To repair and replenish. Because these powders are rich in carbs (sugars) with a moderate amount of protein (typically ~8-12g), these types of drinks are best utilized after very long workouts, when daily caloric needs are at their highest. You may need to add a plain protein powder to the mix to increase the protein content. Otherwise, a protein powder mixed with milk (of your choice) is adequate after your shorter, more intense or moderate effort workouts where damage has been done to your tissues (just don't forget to eat carbs post workout to replenish your muscles). Remember - not every workout requires a protein powder. Although every athlete has his/her unique protein needs - determining when, what type and how much protein is needed post workout, here are some general guidelines to  help you understand when to use protein powder post workout or choose real food.  

Benefits of wearing a hydration belt featuring Naked Running Band

This is a typical picture of the gear we use during an outdoor run. As you can see, there are two flasks for both me and Karel, with our respective hydration belts. Let it be known that Karel and I run with our hydration belts for every single outdoor run. It doesn't matter how short or long, a hydration belt is part of our running gear.

It surprises me how many athletes undervalue the many benefits of a hydration belt/pack. We have been long-time supporters of hydration belts and packs because we feel they bring so many great benefits to athletes when running outside. Interestingly, hydration belt/pack acceptance is sport dependent. For example, hydration belts are not very popular among stand-along-runners and many refuse to wear them in training and racing. Furthermore, some races prohibit the use of bringing nutrition (belt/pack) with you on race day for safety reasons. In the ultra-running community, hydration packs are popular and widely accepted and encouraged. Ironically, stand-alone runners complain heavily of dehydration, bonking and other health/injury issues yet fail to realize that lack of accessible hydration/fueling could be to blame. In the triathlon community, triathlon belts/packs are sometimes worn but are not extremely popular. The number one complaint for not regularly wearing one is that "it's not comfortable" and I get it - nothing is comfortable when you are fatigued and exhausted when running off the bike and it's absolutely more freeing to run without anything wrapped around your waist. But for those who have learned to accept the hydration belt/pack, they have learned to appreciate it and become one with wearing something around the waist/chest.

Sadly, with live in a time where many athletes feel that "less is best." It's almost a badge of honor for some athletes to brag about how little they consume during long workouts as if those who fuel (or hydrate) during workouts are weak, inefficient or too fuel/fluid dependent. Well, we are dependent on sport nutrition because it serves us well - it keeps us healthy, strong and fit so we can adapt to training without impacting our health. We are proud to say that we fuel and hydrate during all of our workouts. 

Karel and I have worn hydration belts for many years and we require all Trimarni athletes on our team to wear a belt/pack in training and in long-distance racing.

While not every athlete that we coach always enjoys wearing a hydration belt/pack, it has provided value in terms of helping to keep athletes healthy and consistent with training. As coaches, our first priority is protecting the health of our athletes which means using gear that will keep the body functioning well, especially in stressful situations - like running in a fatigued state. We also find great value in having our athletes consume sport nutrition while running to train the gut for race day, familiarize them with products that will be effective on race day and to minimize the stress response from running.

Here are our top reasons why we wear a hydration belt when we run:

1. We are self-sufficient when we run as we can drink when we want to drink without needing to rely on others. This helps us drink on a schedule to prevent overdrinking (and a sloshy stomach/GI issues) and to help delay fatigue and meet electrolyte/fluid/carbohydrate needs.
2. We can test out different sport nutrition products that we will use on race day - in every single training session. We can also train our gut to tolerate nutrition/fluids when running (it's a skill to be able to drink and digest nutrition while running). 
3. We can utilize well-formulated sport drinks instead of gels, which provide us with the correct formulation of electrolytes, fluids and carbohydrates to optimize gastric emptying.  Just because you are taking in calories, this doesn't mean it's actually emptying from your gut and being used by your working muscles. For a sport nutrition product to work, it must have the correct formulation to clear the digestive tract and to be absorbed by the small intestines - otherwise, it's just sitting in your gut, potentially causing distress. 
4. Research shows in spite of depleted muscle and liver glycogen stores, the consumption of sugar (ex. sport drink) acts as a source of "energy" for the central nervous system to delay fatigue. 
5. Reduced risk of injury and health issues by never starting or finishing a workout in a dehydrated or depleted state. Thus, we can bounce back quickly from our runs (regardless how short or long) to train consistently. 
6. We build confidence in our race day fueling regime by practicing nutrition over and over again in training with similar products for race day. Come race day, our run nutrition is not an unknown but instead, a performance-enhancer because we have fine-tuned it in training. 
7. It's become part of our running attire. Because we find it practical, necessary and important to wear a belt when running, we never leave the home without one when we run. 
8. Carrying hydration in a hand held bottle has shown to affect running gait as the arm holding the bottle does not move freely like the hand without the bottle. For efficient running, the arms need to move with the hips. This can also cause neck tension and affect running form. 
9. You never know when blood sugar will suddenly drop or when fatigue will set in. Having a properly mixed concentration of sugar with water (and electrolytes) can help keep blood sugar levels stable - especially in the later part of long runs and when running off the bike. 
10. There are so many belts/packs on the market. Find one that works for you so you can enjoy the many benefits of being a self-sufficient, well-fueled and hydrated runner. The biggest benefit we have found with our belts is being able to run with well-formulated nutrition (fuel, fluids and electrolytes) to keep the body functioning well so that it helps us adapt to training stress and so we can perform to our potential on race day. Running is very corrosive and brings the greatest risk for injury to athletes so we want to do everything we can to reduce the risk for a setback. Wearing a hydration belt has helped us become resilient, efficient and healthy runners.

I have been very happy with my hydration belts. Currently I am wearing the Nathan Sports Trail Mix Plus 2 which I like because of the bottle placements and adjustable straps. It also has a large pouch in the back to store my phone and any other nutrition/gear.

Although Karel has worn many different hydration belts over the years since starting triathlons, he hasn't found one that perfectly works for him......until this season.


To check out Karel's feedback on the Naked Running Belt, check out this video. If you are interested in trying out a belt, you can use the discount code Trimarni15 for 15% off your order. Any questions just send us an email.

Sport Nutrition Product Review - Cheribundi Protein

Cherbundi
Geneva, New York
www.cheribundi.com

About the Company from the website: Per the Cheribundi website, when a former athlete discovered the benefits of tart cherries, he partnered with a research team at Cornell to study these incredible tart cherries and find out if they really were as beneficial as he thought. After a good bit of testing, research and trial, Cheribundi was born. Now, their super natural, tart cherry juice comes backed by science – and is ready to be shared with the world. They believe in the simple philosophy of keeping good things in. That’s why they’ve built their company on the powerful benefits that come from tart cherries. Some of their guiding principles include: listening to science and their customers; being clear and transparent about their benefits and beliefs; acting as partners in health; and focusing on healthy products that taste great.

Recognition: 
Official recovery juice of the CPDSA, Cheribundi Tart Cherry Juice is proud to be one of three premiere partners for the organization since 2011.

Products:

• 100% Natural  
• Tart
• Tart Light 
• Relax (for sleep)
• Protein (for recovery)
• Black Cherry

Label Claims (Example Protein):
40 cherries in every bottle + 8g whey protein isolate per serving

Nutrition Facts Examples: Cheribundi Protein
Time to build your body back up with our protein-infused tart cherry juice drink. All the recovery benefits of tart cherry juice with whey protein added, giving your muscle recovery an even bigger boost. 

Serving Size: 8 fl oz
Calories: 110
Total Fat: 0 g
Sodium: 20 mg
Potassium: 270 mg
Total Carb: 20g
Sugars: 17g
Protein: 8g

Ingredients: Tart cherry juice (not from concentrate), water, whey protein (whey protein isolate (Milk)), Reb A (natural stevia leaf sweetener), vanilla extract *Contains milk

Notes: 
-Tart juice with a slightly thicker consistency
-No strong powder aftertaste
-Must be refrigerated after opening
-Small bottle travels well (ex. workouts/races)

Sport nutrition product review - Precision Hydration

Picture source

Precision Hydration
Based in: Christ Church, United Kingdom 

Website: precisionhydration.com 

About the Company from the website: 

Their mission is to give every athlete access to a personalized hydration strategy so that they have the best chance of achieving their goals. They formally launched Precision Hydration in 2011 after many years working with elite athletes and technology partners to develop a simple and effective way to help athletes understand and manage their personal hydration needs. Founder (Andy Blow) has a degree in Sport and Exercise Science and was a regular podium finisher in elite short course triathlon racing in his younger days. Initially, he had very poor results when racing in the heat and at longer Ironman distances. He suffered badly from cramping and had other hydration related issues. This was despite following the widely accepted hydration advice available at the time. After years of trial and error he eventually figured out how to effectively manage his individual sodium and fluid intake to maintain his performance and was helped significantly in that process by Dr Raj Jutley, a highly respected heart surgeon who introduced him to the concept of sweat testing and the huge variance in sweat and sodium losses that can occur across athletes. It was through his own search for an effective solution that, with Dr Jutley’s input, the Precision Hydration concept was born. They built up a wealth of data on how athletes sweat and were able to build an algorithm-based questionnaire to deliver personalized hydration advice even if an athlete couldn't make it to one of their test centers. 

Certifications/Testing:

• Informed Sport/Informed Choice Certified       
• Independently batch tested for a wide range of prohibited substances on the World Anti-Doping Agency (WADA) list 

Products:

• Precision Hydration 250
• Precision Hydration 500
• Precision Hydration 1000
• Precision Hydration 1500
• H2Pro 250, 500, 1000, and 1500
• SweatSalts

Label Claims:

• No Artificial Flavors or Sweeteners
• Vegetarian
• Vegan

Nutrition Facts: Example Precision Hydration 1000

Serving Size: 1 packet        

Calories: 65                       

Total Fat: 0 g             

Sodium: 502 mg  

Potassium: 125 mg         

Total Carb: 17 g

Sugars: 16 g                                

Protein: 0 g                  

Calcium: 24 mg  

Magnesium 12 mg

Ingredients:

Sugar, Sodium Citrate, Citric Acid, Vitamin C (ascorbic acid), Natural Flavoring, Potassium Chloride, Calcium Lactate and Magnesium Carbonate.  

Notes:

• Mild taste, not overly sweet
• Ideal for running (hypotonic 3% solution)
• Practical for rehydration post workout
• If an athlete is struggling with dehydration signs/symptoms, suggest an actual sweat test protocol over the online sweat test.

Sport Nutrition product review - Osmo Preload for Women

Osmo Nutrition, LLC

Sausalito, CA

Osmonutrition.com

About the Company from the website:

Osmo: Feel great. Be great.

Osmo exists to help you feel great, so you can be great. They have scientifically developed hydration and recovery products using natural ingredients to deliver proven performance benefits. They work hard to advance the understanding of how the human body works and what to consume to perform optimally. They strive to share what they learn with their customers to help them improve.

Products:

Osmo Preload Hydration for Men and Women

Osmo Active Hydration for Men and Women

Osmo Acute Recovery for Men and Women

Osmo Whizz Wand

Nutrition Facts Examples:

Osmo Preload Hydration for Women Pineapple Margarita

Serving size: 1 scoop (14g)

Calories 35

Total Fat 0 g

Sodium 1210 mg

Potassium 80 mg

Total Carb 7g

Sugars 6g

Protein 1g

Ingredients:

Sugar (Sucrose), Dextrose (D-Glucose), Trisodium Citrate, L-Leucine, L-Valine, L-Isoleucine, Sodium Bicarbonate, Organic Compliant Flavor, Lemon Juice Powder, Potassium Bicarbonate, Citric Acid, Magnesium Citrate, Freeze-Dried Lime Powder, Monk Fruit (Luo Han) Extract        

Feedback

Salty but mild sweetness taste.

Sport Nutrition Product Review - EVO1 vegan meal replacement

First Endurance
Salt Lake City, Utah
Firstendurance.com

About the Company from the website:

First Endurance was started in 2002 because endurance athletes weren’t getting the nutrition they deserved. Like you, the founders had struggled with bonking, cramping and having to ‘make deals with themselves’ to get across the finish line or even just to make it home. They saw their friends dealing with the same dilemmas and knew endurance nutrition could be better. The existing endurance nutrition companies didn’t offer products that met the needs of serious endurance athletes. These companies ignored the small, high-end group of dedicated athletes. They’d been working in the sports nutrition industry for a number of years and knew about the latest clinical research that was being done on endurance athletes utilizing new ingredients and technologies to dramatically improve endurance and performance. It was more expensive than what was currently available to endurance athletes, but it was a lot better. The idea was simple. They wanted to give serious endurance athletes access to formulas that are developed for one specific reason – to maximize endurance performance.

Product Reviewed:

• EVO1 All-In-One Superfood (Chocolate, Vanilla Creme) 

Other Products:

• Pre-race/During: EFS Liquid Shot; EFS Drink Mix; EFS Pro-Drink Mix 
• Recovery: Ultragen; EVO1 
• Daily: Multiv; Multiv-Pro; Optygen; OptygenHP; EVO1

Label Claims:

• Plant-Based 
• 100% Vegan 
• Allergen Free 
• No artificial flavors
• No colors
• No sweeteners 
• No added sugar

Nutrition Facts Examples: Chocolate (Gluten-Free)
Serving Size: One packet 

• Calories: 240 
• Total Fat: 6 g 
• Total Carb: 26 g 
• Fiber: 3 g 
• Sugars: 20 g 
• Protein 21 g 
• Calcium: 60 mg 
• Magnesium: 118 mg 
• Sodium: 210 mg 
• Potassium: 220 mg

Ingredients: Organic sugarcane, pea protein, organic brown rice protein, flax seed, medium chain triglycerides, fruit and vegetable blend (banana, apple, blueberry, carrot, spinach, broccoli, oats, amaranth, quinoa, buckwheat, chia, millet), cocoa powder (processed with alkali), silicon dioxide, inulin, sunflower lecithin, natural flavors, sea salt, monk fruit.

Our notes: 

• Gritty aftertaste - may mix better in a powerful blender
• Mixes well with water in a blender-bottle -  no clumps
• Comparable taste to other vegan protein powders
• Not ideal as a meal replacement (only 240 calories) but appropriate as a post-workout recovery drink
• Ideal drink for plant-based athletes or those who are unable to tolerate animal-based proteins like whey and casein. 

Sport Nutrition Product Review - Hot Shot

Flex Innovation Group, LLC
Boston, MA
teamhotshot.com 

About the Company from the website:Invented by a nobel-prize winning neuroscientist/endurance athlete and his friend, a neurobiology profession at Harvard.Dr. Rod MacKinnon and his friend, Dr. Bruce Bean, were deep sea kayaking in the winter when they were both seized with life-threatening muscle cramps. They experienced such debilitating pain that neither could steady their kayaks. Over the next five years, Rod and Bruce worked to unravel the mystery and discover this surprising truth: when it comes to preventing muscle cramps, it’s not about treating the muscle, it’s about treating the nerve.

Certifications/Testing:
Certified Organic by QAI
NSF Certified for Sport

Products:
HotShot

Label Claims:
Sports Shot with a Kick

Nutrition Facts
Serving Size: 1.7 fl oz (50 ml)
Calories: 30
Total Carb: 7 g
Sugars: 6 g
Sodium: 40 mg

Ingredients:
Filtered water, organic cane sugar, organic lime juice, organic gum arabic, sea salt, pectin, organic stevia extract, natural flavor, organic cassia oil, organic ginger extract, organic capsaicin extract.

How It Works: 

1. Drinking HOTSHOT stimulates sensory neurons in the mouth, esophagus, and stomach.
2. Stimulated neurons send impulses to the spinal cord.
3. These impulses overpower and inhibit repetitive signals coming to and from the cramped muscle. 
4. This stops repetitive signals and prevents and/or treats the cramp.

Our notes:

• Spicy
• Use caution with GERD
• Appropriate for athletes prone to cramping

Product Review - CarboRocket Half Evil Sport Drink

Fuel Smarter Go Farther. 

Next Level Nutrition For Athletes.

CarboRocket Salt Lake City, Utah
Carborocket.com

About the Company from the website: 
Founder, Brad Keyes, an avid endurance athlete, literally couldn't stomach anything during training and racing. Come race day, vomit was almost guaranteed. He would then spend the rest of the day, useless, curled up in a ball on the floor, much to the chagrin of his wife and kids. After figuring out it was his nutrition that was causing the problem, Keyes began his journey of researching and consulting with top nutritionists and exercise physiologists. This led to him testing ingredients and formulations (on himself and unsuspecting friends) and ultimately their first product, CarboRocket. Finally, something that could be used all day for hydration, fuel and electrolytes that didn't cause any stomach or familial distress! The current sports drink market is saturated with chemical-filled, poor-tasting beverages. CarboRocket is the next generation of sports drinks. The latest sports science research combined with the best tasting, all-natural, proven ingredients makes CarboRocket the perfect alternative for hydration and nutrition needs. 

Products: 

• CR 333 - Half Evil All-In-One Endurance Drink 
• CR Hydration Electrolyte Drink 
• Re+HAB Post Workout Recovery Drink 
• Rocket Red-Pre-race/workout Superfoods Drink 
• RocketLytes-Electrolyte Capsules with ginger and peppermint 

Label Claims:

• All Natural 
• Gluten free 
• Vegan (Black Cherry Half Evil 333)
• BCAA's

Nutrition Facts: CR 333 - Half Evil All-In-One Endurance Drink​ (Lemonade + Caffeine)

• Serving Size: 3 scoops 
• Calories: 333 
• Total Carb: 82 g 
• Fiber: 0 g 
• Sugar: 21 g 
• Protein: 0 g 
• Sodium: 427 mg 
• Calcium: 217 mg 
• Potassium: 210 mg 
• Magnesium: 110 mg 

Ingredients:
MALTODEXTRIN, FRUCTOSE, CITRIC ACID, L-GLUTAMINE, SODIUM CHLORIDE, NATURAL FLAVOR, L-LEUCINE, L-ISOLEUCINE, L-VALINE, DICALCIUM MALATE, DIPOTASSIUM PHOSPHATE, DIMAGNESIUM MALATE, VITAMIN D (No Vitamin D in Black Cherry. LEMONADE AND RASPBERRY CONTAIN CAFFEINE.

Usage: Start with 2 scoops (222 cal) per 20-24 oz of water, consume 16-28 oz per hour depending on heat and activity level. Adjust calories depending on need. 

Claimed Benefits per website: 

• 333 calories in 1 bottle that tastes and drinks like 100 calories 
• Simplifies your training and race nutrition 
• Mixes instantly 
• 4500mg blend of Branched Chain Amino Acids and L-Glutamine 
• 1600mg of electrolytes 
• 50mg of caffeine (lemonade and raspberry only) 
• Black Cherry is VEGAN and caffeine free 

Product Flavors:

• Orange
• Grape
• Black Cherry
• Raspberry + Caffeine
• Lemonade + Caffeine 

Notes:
I have been trying out various CarboRocket products in training (bike and run) and I really enjoy the Grape, Raspberry and Black Cherry Half Evil 333 flavors. I have been using 2 scoops per bottle (26 ounce) per hour of training and the powder mixes well (no clumps) and has a very light consistency, no strong aftertaste and not overly sweet. I also like that you can adjust the scoops to your workout needs - I have been using 1 scoop in a 10-ounce flask for running and 2 scoops per bottle for cycling.

Discount code: 
TRIMARNI for 25% off

Product Review - Mediterra Bars

For more information: Mediterra Nutrition

Mediterra Inc.

NY, NY

Produce of Canada

Mediterranutrition.com

About the Company from the website:

Tag Line: Good Health. It's In Our Nature.                        

About:  Inspired by the time tested Mediterranean Diet, they took its all-natural ingredients, nutrient-rich fruits and vegetables, fiber-packed grains and seeds and created a healthy option to complement the nonstop pace of modern life. Mediterra is pioneered by Telemaque Lavidas, and is inspired by his memories of delicious and healthy Mediterranean meals shared in the warmth of family and friends in his homeland of Greece. The now New York-based Lavidas became passionate about adapting the traditional Mediterranean diet with an emphasis on consuming more whole grains, fruits, greens, and less meats and sweets to meet the fast pace of modern life. The result is Mediterranean gourmet nutrition bursting with flavor that raises the bar. Mediterra products offer a healthy snack alternative

Products:

Mediterra Mediterranean Nutrition Savory Bar

Mediterra Mediterranean Nutrition Yogurt & Oat Bar

Label Claims:

All Natural    

Non-GMO  

Gluten-Free

Nutrition Facts Examples:

Savory Bar:  Kale, Pomegranate, Quinoa & Almonds Bar:

Serving Size: 1 bar   

Calories: 130                    

Total Fat: 7 g                    

Total Carb: 18 g             

Fiber: 5 g   

Sugars: 3 g                  

Protein:  6 g                   

Sodium: 110 mg                     

Iron: 8% DV   

Ingredients:

Pea Crisps (pea protein, rice flour), Almonds, Inulin, Organic Brown Rice Syrup, Cashews, Kale, Quinoa, Pomegranate, Cashew Butter, Olive Oil, Vegetable Glycerin, Sea Salt, Sunflower Oil Blend (sunflower oil, rosemary extract, mixed tocopherols), Citric Acid, Agar, Basil, Organic Flavor.

Product Flavors:

• Black Olives & Walnuts             
• Kale, Pomegranate, Quinoa & Almonds 
• Kale, Apple, Quinoa & Almonds            
• Kale & Pumpkin Seeds

Product feedback:

• Healthy alternative to the many sugar-filled bars on the market
• Healthy fats to provide satiety
• Savory flavors
• Plant based protein (pea)
• Inulin may cause GI issues in sensitive individuals
• All-natural, low in sugar
• Non-GMO
• Gluten free
• Vegan

Yogurt and Oat Bar: Fig & Almonds Bar:            

Serving Size: 1 bar

Calories: 170                   

Total Fat: 5 g                     

Total Carb: 26 g           

Fiber: 5 g                    

Sugars: 11 g             

Protein: 6 g                  

Sodium: 135 mg            

Iron: 6% DV

Ingredients:

Gluten Free Rolled Oats, Organic Brown Rice Syrup, Almonds, Yogurt Flavored Coating [sugar, palm kernel oil, nonfat dry milk, yogurt powder (cultured whey protein concentrate and cultured skim milk), soy lecithin, salt], Figs, Soy Nuggets (Isolated Soy Protein, Rice Starch), Tapioca Syrup, Honey, Low Fat Yogurt Powder (whey protein concentrate, skim milk, yogurt cultures [L. bulgaricus, S. thermophilus]), Fig Paste, Rice Crisp (rice flour, rice bran, raisin juice concentrate, honey, salt), Quinoa, High Oleic Sunfower Oil, Sea Salt, Natural Flavor, Vanilla Extract, GMO Free Mixed Tocopherols.

Product Flavors:

• Fig & Almonds  
• Cherry & Pistachio  
• Apricot & Pistachio  
• Lemon & Walnuts

Product Feedback:

• Thin layer of yogurt, not too sweet compared to other iced/yogurt bars
• Soft, chewy texture
• Flavorful
• All Natural
• Non-GMO
• Gluten-Free

Product Review - RX Bars

Distributed by: Chicago Bar Co., LLC

Based in: Chicago, IL

Website: Rxbar.com

About the Company from the website:

In 2013 bffs who were eager and broke started a business the only way they knew how: the old school, gritty way. They called B.S. on protein bars and started RX in their kitchen and initially sold them door to door and bar by bar. They describe their bars like eating 3 egg whites, 2 dates, and 6 almonds. With no B.S. What’s inside. What isn’t. They think it’s everything you need to know. They describe themselves as not being investors, flavor scientists, or focus groups but instead are industry outsiders with a few healthy ambitions, the usual insecurities, and all the other stuff that keeps them human. They make protein bars with no B.S. and they are real upfront about it.

Products:

RXBar

RXBar Kids

Label Claims:

12 g protein bar

Nutrition Facts Examples:

Chocolate Sea Salt  

Serving Size:  1 bar                    

Calories: 200                    

Total Fat: 9 g                   

Total Carb: 22 g     

Fiber: 4g     

Sugar: 12 g                    

Protein: 12 g               

Sodium: 240 mg                 

Iron: 10% DV

Ingredients:

Dates, Egg Whites, Almonds, Cashews, Cacao, Sea Salt, Natural Chocolate Flavor.

Product Flavors:

Chocolate Sea Salt, Coffee Chocolate, Blueberry, Coconut Chocolate, Peanut Butter, Apple Cinnamon

Final thoughts:

• Dense bar, very satisfying (use caution with any dental issues)
• Taste may not be for everyone at first bite
• Unique feature: 12 g protein (not from protein powder)
• Perfect for traveling/on the go 
• Simple ingredients

To learn more about our product reviews: click HERE.

Product Review - Amrita Bars and Minis

Amrita Health Foods
Based out of: Pleasantville, NY
Website: Amritahealthfoods.com
Follow on Facebook: AmritaBars
Discount code for Trimarni followers: trimarni (30% off!)

About the Company:

In 2004, at the age of 2, Arshad Bahl’s son was diagnosed with autism and severe GI issues. In order to get their son on track, Arshad and his wife started their son on an aggressive gluten-free and dairy-free nutrition program. The nutritional changes helped heal his gastrointestinal issues, which allowed for better nutrition absorption and made it easier for him to focus on the other therapies. Now, Ayaan is in a regular classroom and doing well academically and socially. Arshad became convinced that plant-based nutrition was the right approach for managing inflammation. The significance of reducing one’s allergen load (such as consumption of gluten, dairy, nuts, soy, oils, preservatives, and chemical-containing non-organic foods) to help the body recover from daily stresses became apparent. Arshad became dedicated to developing snacks free of these damaging ingredients. Arshad realized that using brown rice protein and dried fruits—such as tropical mangoes, pineapples, and Medjool dates—together with a rich blend of raw sunflower seeds and sesame seeds would provide essential proteins and fats without the added allergens from nuts, dairy, and soy. As an added bonus, his kids could also take them as part of their peanut-free school lunches! Amrita “launched” in 2012. To really separate Amrita from other energy bars on the market, Arshad packed each bar full of superfoods, such as chia seeds, maca, unsweetened coconut, with delicious hints of vanilla and Himalayan Pink salt for taste and flavor balance. When making Amrita bars, Arshad ensured ingredients were non-GMO, rich in antioxidants, vitamins, minerals, and omega-3s, with a good dose of fiber and heaps of easily digestible protein. Most importantly, they had to taste amazing, which was easy to deliver based on having 3 picky kids in the house and all their peers as test kitchens.

Products:

• Amrita Energy Bar 
• Amrita Minis Unwrapped 

Certifications:

• Kosher
• Non-GMO Project Verified
• Fair Trade Certified
• Raw
  

Label Claims: (Varies with Product)

• Gluten-Free
• Dairy-Free
• Soy-Free
• Peanut-Free
• High-Fiber 

Bar Nutrition Facts: 

Pineapple Chia Energy Bar: 

Serving Size: 1 bar
Calories: 195
Total Fat: 7 g
Sodium: 75 mg
Carb: 29 g
Sugars: 11g
Dietary Fiber: 4 g
Protein: 7g
Iron 15% DV

Ingredients: Organic date paste, dried pineapple, cranberries (with apple juice concentrate and sunflower oil), organic sunflower seeds, sunflower seed butter, Organic sesame seeds, tahini, organic chia flower, chia seeds, shredded unsweetened coconut, organic brown rice protein, himalayan pink salt. 

Bar Product Flavors:
High Protein Bars:​

• Chocolate chip coconut
• Chocolate maca
• Sunflower butter & jelly
• Dark chocolate quinoa 

Energy Bars:​ 

• Mango coconut
• Apple cinnamon
• Pineapple chia
• Apricot strawberry
• Cranberry raisin 
• Sunflower Butter & Jelly 

Minis Nutrition Facts:

• Serving Size: 1 mini bar 
• Calories: 57 
• Total Fat: 2g 
• Sodium: 19 mg 
• Total Carb: 8g 
• Sugars: 3g 
• Fiber: 2g 
• Protein: 4g 

Ingredients: Date Paste, brown rice protein, sunflower seed butter, sunflower seed, coconut oil, pea crisps (pea protein isolate, rice flour, rice starch), Chia seeds, dried blueberry, dried strawberry, unsweetened coconut, chicory root, himalayan pink salt

Minis Product Flavors: 

• Chocolate chip coconut
• Dark chocolate quinoa
• Chocolate maca
• Sunflower butter & jelly
• Apricot strawberry
• Apple cinnamon
• Cranberry raisin
• Mango coconut
• Pineapple chia 

Final thoughts:

• Nice soft and chewy texture 
• Not sticky/greasy
• Delicious but not too sweet
• Wide variety of flavors
• Simple, real food ingredient list
• Convenient, healthy snack for on the go/traveling 
• Healthy dessert/sweet treat
• Satisfying
• High protein (plant-based protein) snack bar option

Discount code for Trimarni followers: trimarni (30% off!)

To learn more about our product reviews: click HERE.

Perfect Cooling Towel review

A few weeks ago I was contacted by Smack Media to see if I would be interested in trying some free products from Perfect Fitness in return for a free product review. 
I browsed the website and came across the Perfect Cooling Towel. 

With the hot and humid summer temps in Greenville and training for an October Ironman, anything to keep me "cool" sounded appealing. 

I received the Perfect Cooling Towel and followed the instructions to completely soak the towel and then wring excess water. 

The towel is like a soft chamois when soft (like a board when dry), similar to what divers use when they exit the water after a dive. I remember using towels of this texture when I was swimming competitively in high school between events. 

Although reviews for cooling towels have not supported the hype, I wanted to provide my unbiased feedback on the cooling towel from an endurance triathlete perspective. 

After a long ride, I took a little extra time in my transition before the run to get my cooling towel ready in the kitchen sink.  I gave the towel a twist to remove extra water and then I rolled up my towel and put it around my neck. I tucked in the edges of the towel under my short sleeve Canari tri suit. 

For the purpose of this review, this towel did what it needed to do in that it helped keep me cool.
Although the towel was a little heavy around my neck at first, I just loved having the towel to squeeze every time I felt hot. Because I carry my Clif Hydration in my two flasks in my Nathan hydration belt, this leaves me with no extra water to cool my head and neck when I train.

On race day (like in Kona) I can use water and ice and sponges at aid stations but in training, it's a priority to me to carry sport nutrition in my flask but I often wish I had just a bottle of water to use for cooling.
The cooling towel came to the rescue!!

The towel really held a lot of water and although I only ran for 40 minutes off the bike, I had water in the towel for the entire run (and a little squeeze for post run). For athletes who race in hot conditions with limited aid stations, this towel may be beneficial as it can help keep the neck/head cool with the help of water at the aid stations. And in training, with the help of water stops, this towel may come to the rescue for athletes who just want to feel "cool" when running.

Another great thing about this towel is that it doesn't drip water so despite it holding a lot of water, you don't "feel" wet.  Therefore, a great use for the cooling towel would be spectating. I know how hot it can be to stand on the sidelines for hours and hours and this cooling towel can do the trick when you just need a little water to cool down the skin but you don't want to soak yourself with water. Also great for our furry children (like Campy) who need a little cooling on the back when spectating. 

As endurance athletes, it is important that we not only focus on executing our workouts but also keeping our body in good health as we train to perform. 

Although the cooling towel may not take your performance to the next level, I firmly believe in the power of feeling cooler when training in hot conditions. So many workouts are cut short simply because an athlete "feels" too hot. And above all, we don't want to just be carrying water for cooling/sipping when we can carry our sport nutrition to meet our electrolyte, fluid and energy needs. Having the ability to cool yourself is a great thing when you are out training, unsupported. I have ran several Kon-prep brick runs with the cooling towel and with our hot temps, I was more than happy to try this out..over and over again. 

To get your own cooling towel: 

CLICK HERE

Block Island Organic Sunscreen review (and discount code)

There are a few things that I can not train without on the bike, especially during Ironman training. Spending at least 7 hours (total) outside each weekend, sweating and training my body on the bike and running, means that I get a lot of sun exposure. 

Now I have to thank my dad for my naturally dark skin, unlike my mom and my brother who are a bit on the pale side (thanks Dad!). However, even though I do not burn very easily, I never take advantage of my time in the sun and I always put on some type of sunscreen to protect my skin from UVA and UVB rays. 

SUNSCREEN INFO 

(specifically UVB and UVA, not discussing UVC) 

UVB (B for burning) rays cause sunburns and cancer. UVB rays damage the skin's more superficial epidermal layers.
UVA (A for aging) rays increase skin aging, suppression of immune system and can cause skin damage. UVA contributes to and may even initiate the development of skin cancers. 

The American Cancer Society recommends to use a Broad Spectrum sunscreen which blocks UV radiation with a SPF greater than 30 and to reapply for continuous protection.
The U.S. FDA has recently changed labeling rules to help consumers better understand sunscreen products and how to best use them. 

According to Skincancer.org, there are currently 17 active ingredient approved by the FDA for use in sunscreens. These filters fall into two broad categories - Chemical and Physical.
Most UV filters are chemical which means they form a thin, protective film on the surface of the skin and absorb the UV radiation before it penetrates the skin. The physical sunscreens are insoluble particles that reflect UV away from the skin. 

The most common sunscreens contain chemical filters like oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate whereas mineral-based sunscreens contain zinc oxide and/or titanium oxide. 

Titanium Oxide and Zinc Oxide are used alone or in combination with other inactive ingredients to protect against both UVB and UVA rays and are broad spectrum. 

A sunscreen's efficacy is measured by its SPF (sun protection factor) and this indicates how long it will take for UVB rays to redden skin with using the sunscreen compared to how long skin would redden without the product. SPF is not the amount of protection necessarily. 

An SPF 15 sunscreen screens 93% of the sun's UVB rays, SPF 30 protects against 97% and SPF 50 protects against 98%. The Skin Cancer Foundation recommends a SPF of 15 or higher is necessary for adequate protection. 

Believe it or not but there are actually a few household items that have a natural SPF:
Almond oil, coconut oil, zinc oxide, shea butter, red raspberry seed oil, carrot seed oil!

As you know, there are many sunscreen products on the market to protect your skin but many of them contain ingredients that may protect you from the sun but may not be very safe for your skin as they can disrupt hormones, cause skin irritations and may be toxic in other ways. 

Because I am not a dermatologist or your primary care physician, I am not comfortable telling you what sunscreens you should use or not use. When it comes to food, I have a license to cover me in that area. 

However, when it comes to sunscreens, I prefer a mineral based sunscreen and one that is comfortable on my skin. If I am spraying/rubbing sunscreen on my skin before a workout or race, I not only want it to protect my skin from the sun's beautiful, yet harmful rays but I also want it to be breathable and comfortable when I am sweating. I hear very often that athletes do not wear sunscreen because they feel it is not "airy" on the skin, they feel like they have a layer of lotion on their skin that makes them feel like they can not cool the body in the heat through sweating and because they feel they do not need it. 

Well, to answer the last part, you do need to wear sunscreen and it is possible to find a sunscreen that feels good on the skin. Although sun exposure at some length is healthy for the skin for vitamin D absorption, it is important that athletes take precautions to protect the skin for we also compromise our immune system thanks to hours and hours of heart beating, muscle contracting, body-part moving working out and racing on a daily/weekly basis. Wear your sunscreen when training for there's no need to damage the body any more so than we are already doing with long or intense exercise routine. 

I was recently contacted by Block Island Organic Sunscreen a few months ago to try one of their products. I was not asked to write a review or provide a giveaway and I was not paid to write a post.

Since I am always up for trying something new (only if I believe in the product or if it is safe and there is good research on the use of it), I was looking forward to trying a new sunscreen to add to my training accessory list. 

I did not write about this product right away because I wanted to truly test it out in training and with IMWI on the horizon after just racing in IM Austria in June, I have had plenty of long weekend workouts to try out this mineral sunscreen, which is fragarance free and is a broad spectrum UVA/UVB protective sunscreen (and synthetic ingredient free). 

Although this sunscreen only has around 40 minutes of water resistance, I can say that I have had no issues with this sunscreen on my skin for long bike rides and runs. Although I am always hesitant to rubbing white lotion on my skin for the fear of it being thick on my body when I am working out and sweating (or skin irritation), this lotion felt more like a soothing cream and didn't leave any bad smells or greasy, thick residue. You do have to rub it in a little as it is not a spray but I had no issues spending a few seconds rubbing this sunscreen on my face without irritations or on my exposed body parts. 

After trying this sunscreen out a few times, I am very comfortable writing this review and recommending this product to my readers.

Because I want to make sure you are protecting your skin when you are training, Block Island Organic Sunscreen has provided me with a discount code of 20% off your order by using the code TRIMARNI at checkout. This discount only runs until 8/24 so be sure to take advantage before your next race or long training session. 

Also, to stay on the topic of UVA and UVB protection, did you know that clothing and sunglasses can protect you from the skin? 

If my dad (Dr. Rakes - optometrist and former Optometric Physician of the VA Clinic of New Port Richey) was still here, I know he would be proud to read that I am recommending all of you to invest in a quality pair of sunglasses to not only protect your eyes from debris but also from UV rays. As an Oakley Women ambassador, you know I love my Oakley glasses because they are comfortable and safe for my eyes. I do not trust any other sunglass lens on my face except Oakley because I have seen how they make and test their sunglasses and why they are the best sunglassses out there for active bodies (disclaimer: I have been wearing Oakleys way before I became an ambassador as Karel turned me on to Oakley's when we were dating - he wouldn't let me wear anything else :)
Oakley glasses are made with Plutonite which filters out 100% of all UV rays and harmful blue light up to 400 nm.
Learn more HERE for Oakley's incredible technology. 

gRUNola bar - product review

gRUNola

100% whole grain

NON GMO

GLUTEN FREE

DAIRY FREE

GOOD SOURCE OF DIETARY FIBER

Designed with the active person in mind, gRUNola is carefully formulated with teff, chia and quinoa to provide energy and nutrition without artificial ingredients and preservatives. 

With a little planning and a lot of passion for real food, I know that nothing made in a factory will be as good for my body as real food. If I am in the grocery store, in need of healthy snacks, mother earth has me covered for she has a delicious selection of seasonal fruits for me to choose from, all year long. 

I'd like to think that any food product manufacture that promotes a "healthy" product would not disagree that nothing beats real food.

But my diet does not include an off-limit food list for there are foods I emphasize on a daily basis and other foods that are consumed under specific circumstances. 

And that's why I want to talk about bars. 

It's interesting to hear people talk about nutrition for there's a long list of reasons not to eat something and then another list of reasons as to why to eat something. But in a society that has experts and gurus giving a reason (or excuse) for almost every food in the diet, I believe that we should consider the special circumstances for choosing foods, like bars, that may not be consumed on a daily basis but may still have their place in a heart-healthy diet. 

Certainly, you do not have to be an expert to know that some bars are a bit more healthy than others...

OR

Here are a few bars that I recommend to my athletes and fitness enthusiasts when they need a bar under specific circumstances.

BEFORE/DURING TRAINING: 

(if during training - I have my athletes get 90-100%% of their calorie needs from a carb/electrolyte beverage like INFINIT nutrition and then if they need a tummy satisfier, 30-50 calories/hr from a carb-rich bar, from a reputable bar company. I do not personally use any solid foods during training/racing for any distance.)

Stinger waffle
Bonk Breaker
Power bar
Cliff bar

Lara bar

Hammer bar

SNACK: 
(I recommend the following bars for situations such as traveling, meetings, errands, in your car or "just in case." I do not recommend substituting real food for a bar so whenever possible, combine a bar w/ real food OR be sure to compliment your bar with real food when possible. I never travel without a few bars with me in the car/plane.)
gRUNola

KIND bars

LARA bar

MOJO cliff bar

There are many other great bars out there but these are a few of the most common bars that you can find at the grocery store (or local bike/tri/run shop). Most natural food stores have a variety of wholesome bars with real ingredients if you choose to buy a bar, instead of making your own. 

Not too long ago, I received a nice email from Karen Simmonds-Brady, founder of gRUNola. 

She asked if I would like to try her bars in exchange for feedback and did not ask for anything in return like a blog post, to pay me or promotion on social media.

The information I share with you via this blog or social media is because I want to be consistent with the information that I give you. Therefore, I do not believe in bashing companies if I try something (or receive something) that I do not feel would benefit other athletes or fitness enthusiasts (and I have turned down plenty over the past few years). However, I also do not want to only promote what works for me for I have worked with dozens and dozens of athletes and fitness enthusiasts and every body is different. I am happy to share what I love and use/eat but it doesn't always mean it will work for you. So to discover what works best for you, let's work together so I can treat you like the individual that you are. 

So, after trying the bars, both Karel and myself really liked them and when I like something, I love to talk about it. I am always proud to support products, food, gear and equipment that I use and believe in and I welcome any questions via email or for us to work together: Contact @ marni@trimarnicoach.com.

At a recent sport nutrition talk of mine at the Open Road Bicycles store for the monthly Hammerhead tri club meeting, I provided samples of the bars for the audience. 

Happy tummies always listen well when I talk. 

It's really great to see Karen living out her dream with her small business and I am proud to help her support her bars and I encourage you to also help her support her business by purchasing one of her delicious bar varieties to help nourish and fuel your body. 

But most of all, as a sport and clinical dietitian, it makes me really happy to see a bar on the market that uses quality, natural, wholesome and safe ingredients to keep the human body healthy and fueled and that is why I am very happy to share this bar with you.

Unlike other grain-based bars on the market, Karen's bars are made with Teff, which is a staple carbohydrate for elite Ethiopian runners for decades.  Not only is Teff rich in amino acids and protein as well as fiber and complex carbs, it is filled with vitamins and minerals. 

The bars also contain chia and quinoa. Talk about a fiber and protein-rich combo!

It's a nice sweet treat to see that the bars are sweetened with unrefined sugars and that the dark chocolate and they have 72% dark chocolate in the dark chocolate peanut butter and dark chocolate coconut bars. 

If you are unaware of the difference between cacao and cocoa, here's a local TV segment that I did:
Eat, drink and be merry 

Each bar has 200 calories, 8g fat, 27g carbohydrates, 5g fiber, 9g sugars and 5g protein and provides 8% iron and 4% calcium in a 2000 calorie diet so this would make for a suitable snack if real food is not available OR you are seeking a healthy way to add in more grains into your diet, especially in the case of traveling or when food options are out of your control. 

The varieties are:
Dark chocolate coconut

Dark chocolate peanut butter (my fav)

Mixed berry (Karel's fav)

For more information and to order:
you can visit the WEBSITE.

2014 Trimarni camp - swag bag shout-out!

This was a long time in the making and required a lot of time, money, brain power and communication but the Trimarni triathlon endurance training camp is finally just a few days away from actually happening!!!

It's always hard to leave my furry child and best friend on four legs and believe me, I tried everything possible to have Campy be part of our training camp to bring joy to all the campers but the logistics just didn't work out. 

But not to worry....Campy and I drove 3.5 hours this morning and he just checked in to his week-long stay at "Resort of grandparents" and when he is not laying by the pool, working on his tan, he will be chasing birds in the sky, going on long walks with my parents and enjoying all the foods that "accidentally" falls from the table. 

As an endurance athlete, I use a lot of products, gear and equipment from great companies that I support and believe in so that I can stay consistent, healthy and happy when I train/workout. Additionally, many companies help me keep my body well and nourished.

Many companies that I support are not large and perhaps some of the companies you have never heard of. Other companies are big brands and have been around for a while.

Above all, I believe in quality in order for my body to function well and I only want the best for my athletes and for those who email me with gear/product related questions.

As a small business owner, I am proud to support my own brand...my own logo and my own philosophy.
Therefore, when it comes to "sponsors" I have many connections but instead of asking for more products for myself, there's nothing I love more than introducing others to companies that have supported me at one time or another.
As a professional, I do not want to come across as one-sided or biased when it comes to any one brand so  it's important to me that I do not promote brands that would force me to treating every person the same. I realize that not everyone can use the same nutrition, not everyone can wear the same running shoes and not everyone prefers the same goggles, bike saddle or clothing.  The human body is unique and I enjoy working with the individual body in motion.

There are shoes, sport nutrition, gear, etc. that work for me and when I love something you will naturally see me using it. However, I never want to be forced to promote something that I do not personally believe in (or that I would use). 

The car is loaded .....

And the bags are packed and I would like to introduce you to the companies who have generously donated products for the 15 campers at the camp. 

110% PLAY HARDER

https://www.facebook.com/110playharder

@110playharder

#playharder #110playharder #triharder

I have been using 110% play harder gear ever since the company was created and I absolutely love the quad sleeves, shorts, compression socks and the entire idea about the mobile ice bath. If you are looking for an easy way to recover post workout, I highly recommend checking out the line of gear from 110%. The company is based in Jacksonville and it has been so exciting to see this company grow over the past few years. 110% has been part of my many IM journey's and with 3 big races this year, I will be using 110% as part of my recovery regime to keep me training injury free (that's always the goal!) 

VERONICA’S HEALTHCRUNCH

https://www.facebook.com/VeronicasHealthCrunch?fref=ts

@Vhealthcrunch

Once you have a bite of this delicious nut mix, you are going to have a hard time stopping - and this isn't a bad thing. The ingredients (which are free of anything that is not real in nature) taste incredible and I love that Veronica was training for an Ironman when she wanted to create something yummy and nutritious for her active body and healthy lifestyle.
It's been so great to be part of Veronica's journey to see her dream come true and her crunch mix, which is hand made in Florida, can be found at Whole Foods, Native Sun, Fresh market and many other places that showcase real, natural and wholesome foods. 

WASA NORTH AMERICA

https://www.facebook.com/wasa

#WASA

If you know me, you know I love WASA crackers. Over the past few years, I have tried many different types of pre-training snacks (and for races). I stopped the bagels and whole wheat breads a few years ago because as I trained for longer races, I needed the carbohydrates without the extra residue or volume in my GI tract.
I gravitated toward WASA crackers (as well as rice cakes, pita bread) as I found that even oatmeal was a bit too heavy in my GI system. Oatmeal works great for many athletes and Karel almost always starts his morning with oatmeal or waffles or cinnamon raisin bread, but for me, I needed the carbs without the volume. I love the simplicity of WASA crackers because I can dress them up with a little PB, and my extra carbs like honey, raisins, granola, banana slices. Plus, WASA makes great snacks w/ cheese, hummus or just alone for a little crunch. 

NOOTCA

https://www.facebook.com/pages/Nootca/284906391555747

@nootcanews #nootca

Discount code:  “ trimarni “  to receive 15% off and free shipping.  The coupon is active on the 23^rd of this month until the March 31^st . Feel free to share via social media and to friends.

If you are looking for quality in your goggles, check out Nootca. I was introduced to Nootca a few years ago as a Florida based company who has received a lot of attention over the past few years for their line of comfortable and clear-vision goggles. If you are a triathlete or swimmer looking for a competition style of goggles, I highly recommend checking out Nootca. Also for newer swimmers who are looking for a smaller lens this may also work well for you. The company is super nice so any questions don't hesitate to email them.
I only wear Nootca caps, they are so comfortable!

FLAP JACKED PROTEINPANCAKES

https://www.facebook.com/Flapjacked

@proteinpancakes #flapjacked

I'm so excited that the athletes at my camp get to enjoy samples of this delicious and healthy mix.
Here's a blog review I did on flap jacked protein pancakes. 

OAKLEY WOMEN

https://www.facebook.com/oakleywomen

http://www.oakleywomenscollective.com/

@Oakleywomen

#madeformore #oakleywomen

I don't think I need to go into how much I love Oakley Women. As the only sunglasses company I would EVER recommend active bodies to wear during exercise/training, I absolutely love being an ambassador for Oakley Women and supporting a company that loves a body in motion.
Karel was the one who turned me onto Oakley when we met for he has been an Oakley fan even before he came to the US. We both love the Oakley company and how they are 110% dedicated to innovation, style, quality and performance. 

TREK BICYCLES

https://www.facebook.com/TrekBicycle

@Trekbikes #trekbikes

Even though Karel is no longer working as the GM of the Trek Bicycle store of Jacksonville (which he was the GM for the past 5 years before becoming a Trimarni employee), we both love Trek. We love that the company is based in Madison Wisconsin and the history behind Trek.
Karel and I both ride Speed Concept Trek tri bikes with Di2 (electronic shifting) and we both have stages power meters on our bikes. I am rather lucky to have a bike guru like Karel as my hubby and bike mechanic and I am so proud to ride Trek. 

KIND:

https://www.facebook.com/KINDSnacks

@kindsnacks #Kindawesome

If I am traveling or need to keep a bar in my car for an emergency, KIND bars are my first and only bars that I have on hand. So simple you can make them in your own kitchen, it's nice to know that I can continue my love for real food no matter where I am at. I always travel with KIND bars because I think we all need emergency foods so I am so happy that my campers will have a variety of KIND bars (and granola) to enjoy throughout the camp. 

CHOBANI
https://www.facebook.com/Chobani
@chobani #chobani 

Greek yogurt is part of my daily diet. It makes my tummy sing with happiness and it is a great source of protein for my plant strong diet (as well as calcium to keep my bones happy). I contribute my lack of tummy issues on a daily basis (and training) due to a real food diet but the probiotics in greek yogurt certainly help my GI tract to stay in good health. Although I am a fan of dressing up plain yogurt with real fruit, nuts, seeds, raisins, figs, honey, maple syrup, granola.... I feel that the flavored Chobani is a great pick if you are trying to introduce yogurt to your daily routine or need a sweet treat that can also nourish your body after a workout. I am so happy that my campers will have chobani available at our camp. 


HAMMER NUTRITION
https://www.facebook.com/hammernutrition
@hammernutrition #hammernutrition
Discount code: 97495 for a 15% discount off your first order.  

As many of you know, I have been a proud Hammer Nutrition athlete for the past 4 years. I absolutely love a company that has natural, wholesome and quality sport nutrition to fuel my active lifestyle. Although some may assume that I would continue my love for real food in training and racing, this is far from the truth because I have studied sport nutrition and exercise physiology and understand the body and sport nutrition products enough to know what the body needs and doesn't need during training. I believe in quality sport nutrition products during training to provide my body with liquids, electrolytes and carbohydrates in appropriate amounts to meet my bodily needs as adequately as possible.....all in a bottle - no chewing needed. Also with our train smart approach to training, we do a mix of workouts at various intensities with intervals that are designed to train our bodies to get faster and to be more efficient as we progress with training. I try to keep my sport nutrition as simple, safe and effective as possible and that is why I am very supportive of sport nutrition companies that have quality products to keep a body healthy when it performs.
There are many products with Hammer that I use in my daily training regime (Tissue Rejuvinator, Aminos, FIZZ) and have used in the past as well. This year I will not be using Hammer as my primary nutrition during my training but I will continue to recommend Hammer Nutrition to individuals who can benefit from their line of products (and I will continue to use the Hammer products that work best for me and Karel). I have recommended Hammer to cancer patients (ex. Fizz, bars) as well as to young athletes (FIzz, Heed) and I think that's so great that a company can be so versatile with their products to meet so many different needs. 

INFINIT NUTRITION
https://www.facebook.com/InfinitNutrition
@theinfinitloop #infinitnutrition
Discount code: “Trimarnicoach” for a 10% discount

Last year I created a custom INFINIT formula for Karel and he used that formula for IM Placid as well as his other races and he really benefited from the specific combinations of ingredients that I put together for him. I enjoy that I can customize formulas for athletes with INFINIT for it is a great company that has great ingredients to support the metabolic needs of athletes. I will be using INFINIT this year for my training and racing and I will be discussing more about this in the future. I am so excited that INFINT will be the main sport nutrition company at our camp and I am so happy that my campers will have a great fuel source for their body during their 4-day camp. I only want the best for my athletes and I take sport nutrition very seriously. If I am going to have my athletes perform and recover well at my camp, I want to be sure they have their sport nutrition needs met. I am very excited to do a presentation on sport nutrition at my camp to help athletes learn how to fuel smarter and to understand the specific nutritional needs of athletes during training/racing. 


GEAR FOR MULTISPORT
https://www.facebook.com/pages/Gear-for-Multisport/214214098639332
@clermonttrigear #NTC #gearformultisport #shopsmall
Discount: mention Marni and receive 10% off any of the non-sales shoes 

Lastly, I am all about supporting small businesses so I want to give a shout-out to my friends Kevin and Kimberly Grogan at the National Training Center and their tri store that has everything you need if you love to swim-bike-run in Clermont, FL.

Goodbye shoelaces, hello RIPLACES

Not only are we lucky to be able to train outside year-round in Florida but our weather brings for many opportunities for year-round Farmer's Markets. We are incredibly spoiled by the many vendors at our Farmer's Markets, from local bakers and chefs to jewlery designers, farmers and other local companies. I just love to support small businesses and to learn more about people who have a dream for a service, food or skill that can make a difference in someone's life. If you are in the Jacksonville area, I highly recommend to stop by the Bartram Farmers Market from 3pm - 7pm today (THURS 12/5). Don't forget to bring cash.   These were a few of our finds at the last Bartram Farmers Market - apple struedels, cinnamon bread, radishes, RIPLACES (given to us to try out) and a variety of 100% fruit jams.     From the Nocatee Farmers Market, our favorite: FRESH BREAD! German rye loaf. A simple real food ingredient list with no preservatives. After one bite, you'll understand our love for real bread and why it makes our body feel so good inside.   After getting to know the owners/creators of RIPLACES, at the Bartram Farmers Market, I felt an instant connection to their passion for their product. As a small business owner myself, there is nothing more gratifying than not having to "sell" your service but instead, just being yourself and believing in your product/service and also "acting" the part. As you know, I don't agree with extreme ways of living, acting or thinking so I really appreciate people who have a balanced approach to living a great life. I knew right away that I wanted to try this product, not only because it was something new and innovative (which I love to support) but I felt really comfortable getting to know David and his son. I really love companies that have a service or produt that enhances your lifestyle. In other words, it isn't the driving force in getting you started with your goals, but instead, you have the goals, motivation or excitement to get started and the company (food, product or service) helps you enjoy the journey even more. Whether it is purely for motivation (who doesn't love something new?) or the product/item helps to improve your health, keep you safe or helps you train smart, there's something special about companies who support your lifestyle and want to make it even better with their service/product.       Karel and I (and Campy) had a little RIPLACE party one evening as we put on our RIPLACES. This was really quick and easy, thanks to the informative video on the Website . After trying out the RIPLACES for various runs (and walking around), I really enjoy the simplicity of not having to worry about shoelaces on my running (and walking) shoes. BTW - I never got into "triathlon" marketed shoes laces so for the past 5 years or so, I have kept it really simple by using jacket cord locks on my shoelaces (use your shoelace as normal and then slide your laces through the lock and then close down the lock to fit your tightness needs. Allow a few inches of extra lace so that you can loosen the cord to remove your shoe, and then make a knot and allow a little bit extra before snipping off the extra laces.)     Realizing that many people like their shoelaces tight or loose, "each set of Riplaces comes with 60 precision-made loops (12 each of 5 different sizes) of the highest quality elastic covered in a durable stretch fabric shell. The different sizes allow you to personally tune your Riplaces installation for optimimum comfort and performance. The precision sizing and stretch coefficient of our Riplace bands are a key part of the product design; comfort and performance are the key design criteria for Riplaces." I had to borrow a few of Karel's RIPLACES (green color) because I needed all of my RIPLACES to be in the smallest loop possible. I don't find them loose when I am running and after a few times of getting use to them, I find them really easy to put on and they give me the right amount of support around my ankle and top of my foot (You  do have to use your hand to open the tongue of the shoe for if you are using for running, you will likely want the top lace to be snug to prevent your ankle from rolling).   I will say that if you are a triathlete, I recommend to try out the laces before you decide to use them in a race because many triathletes have preferences for how tight/loose they want their laces and also because many people experience swelling in their feet during endurance training/racing, you may need to modify the size of your laces. If you feel the RIPLACES aren't ideal for your training/racing, I recommend my cord locks (above) as a simple option. This is one product that I recommend to try out to see if it works for you as a runner or triathlete, with your training. I think fitness enthusiasts will really enjoy the RIPLACES because you won't have to worry about training for a race in your shoes but instead, just enjoying your active lifestlye with your shoes to keep you moving. But in terms of using the RIPLACES for every day shoe wear (ex. walking shoes, etc.) I highly recommend the RIPLACES. One question I had was about the durability of the laces. As we all know, our shoes take a beating with training/racing and daily life. David answered me at the Farmers Market when I met him but according to the website:

"The Riplace closures are extremely durable components that should outlast the shoe itself. We use the highest quality injection-molded nylon (the same material used in many mil-spec and law enforcement tactical products) and polycarbonate (used in clear bullet-proof products). We have test users who have worn the same set of bands for nearly a year with no problem. If a band wears out or breaks, remember that your basic Riplaces kit includes 60 bands; you should have plenty of spares if the need ever arises."   There are many types of styles and colors which is important because I have a saying that "if you match, you will go fast." :)

If you have any questions, feel free to send me an email or you can visit the web store (RIPLACES).  Riplaces offers free shipping on all orders to the continental United States, regardless of order size.   You can also check them out (and follow) on FACEBOOK.   Thanks RIPLACES for letting me review your product  (in exchange for a free pair for me and Karel) and to share your company with my readers.

In need of a bike trainer? Karel recommends........

I consider myself really lucky to be married to my bike mechanic. Not only is he crazy smart in all things related to bikes and a talented cat 1 cyclist (turned endurance triathlete and Trimarni coach) but with his retail experience as the former GM of the Trek Bicycle Store of Jacksonville for the past 5 years, Karel does a great job of staying up to date with products, gear and technology.

 

With the temps dropping, many athletes and fitness enthusiasts have a few options for riding in the winter months:
-brave the cold and bundle up
-dust off the bike in the spring
-compu trainer or spin classes

-indoor cycle trainer

 

I receive many questions about indoor trainers (obviously, the questions are for Karel for that is not my area of expertise) so I thought I would highlight a few trainers that Karel recommends.

 

A few things that Karel suggests to consider for when you are purchasing an athletic/fitness product/gear/equipment:

-Customer service - can they help you when your product malfunctions? what's the return policy? are they helpful from reviews?
-Budget - what's your price range? what are you willing to pay extra for and what's a deal breaker?
-Reliabilty and function - if you are paying for quality, what are you getting in return?
-Safety - if applicable
-Upgrades/updates - are there updates for software? do they have a good website for update features or new additions?

 

 

An indoor trainer is a great investment to help you stay consistent with training, no matter rain or snow/ice. But with so many brands and types of trainers on the market, it can be a little overwhelming to find the right trainer. And when we say "right", one that won't eat up your rear tire, won't cause a lot of noise and one that will provide enough resistance to simulate outside terrain.

 

Before I get into trainer models, let's talk tires. There are many trainer tires out so he recommend to invest in a tire specific to the trainer if you are doing most of your riding inside (if you only ride the trainer once or twice every month or two inside, you are fine with what you ride outside just inspect it before you take it outside). 

Karel recommends to have a seperate wheel for your trainer (if you use a rear wheel - see below) to make your life a lot easier so that you can just put on your trainer wheel and you won't have to worry about ruining a tire. But, if you need a "trainer specific tire", Karel recommends Cycleops trainer tire ($34) for your rear wheel. Also, do not ride your trainer tire (that you have used all winter or for most of your rides indoors) outside. There will be a "hot" spot or a flat part of the wheel where the tire was rubbing and this can make the tire sensitive in turns as well as for a flat tire outside.

Here are a few trainers that Karel recommends:
(we were not paid to promote these products. Also, many websites have videos to learn more about their trainers. Any questions, you can send me an email @ Marni@Trimarnicoach.com )

 

Cycleops Fluid ProFor a simple trainer without fancy features (ex. no virtual reality courses, etc.) this is a great option with a lifetime warranty. Smooth, quiet and realistic resistance. It has a good frame and won't break the bank account. Karel really likes Cycleops as a brand. They have excellent customer service and are very quick if anything happens with the product (warranty or non-warranty issues).

Price - ~$399 

 

Silencer Direct Drive Mag

Another great trainer from Cycleops but one that will substitute your rear wheel. With the cassette in place on the trainer, all you need to do is remove your rear wheel from the bike and fit it right into the trainer. The best part is that you don't have to worry about ruining your rear tire from The silencer provides direct drive technology and is promoted as a "silent" trainer. resistance.

Price: $659 - $729 (with or without cassettee)

 

 

 

 

 

Wahoo Kickr

 

If you want to have more fun riding indoors and on different courses Karel suggests the Wahoo Kicker. It can be connected via Bluetooth to a smart phone or tablet. It's a newer trainer on the market but has been shown to be reliable and the company has great customers service and support. It also substitutes the real wheel so you won't ruin your tire.
Price - $1099

 

 

 

 

 

Computrainer

The last category of trainers is a virtual reality trainer or training with power, which are two features of the Computrainer trainers.
Although a bit more expensive than most trainers, this is a great option for anyone who may get bored riding inside and wants to have some fun with different courses. This is also an effective trainer that has been shown to help riders improve their fitness on the bike.
This is also a good trainer for athletes who work with coaches so that the coach can see the power file after uploading to a training software program (ex. Training Peaks).
The Computrainer requires a lot more settings whereas the Wahoo trainer is a bit more simple. But everyone has their own likes/dislikes so like with any technology, some things take getting use to but are worth the extra money, time and attention. The computrainers are  compatible with ANT+ and heartrate. There are other features like Spin Scan to help improve pedal strokes as well as Real Course videos to be able to "ride" on your upcoming race course (if available).

Price - varies ($1400-$5000)

 

 

GYMBOSS Interval Timer: Product Review

I love intervals for workouts. For anything to break up the monotony of a timed-workout keeps me motivated and excited for each and every upcoming workout. My mind never gets bored and I am forced to be mentally and physically "in the moment" for every set.

Although I see nothing wrong with swim, bike, run for x-minutes (as I rarely go by miles with my training or my athletes training), I find the best way to train for quality is to have a purpose for each workout. You warm-up and cool down as needed and the focal point is the main set....the intervals.

When athletes or fitness enthusiasts think intervals they generally think hard, leg burning, sweaty and intense. But intervals can range from steady and long to short and intense...and everything in between.

Here are a few of my favorite, recent Ironman-focused swim, bike, run workouts:

Key IM bike workout
IM focused long brick
Breakthrough IM swim
Run intervals

But in addition to using intervals for cardio workouts, intervals work great for strength training. I am a firm believer that strength training should be included in the weekly fitness routine - regardless of what type of athlete or fitness enthusiast you are. I have been strength training since I was 11 (when I started swimming competitively) and I feel it has given me strong bones (along with dietary focus) and muscles which have kept me from experiencing any stress fractures or broken bones in my life thus far. I also feel that strength training is valuable to improving power, speed, endurance and form as an athlete or fitness enthusiast and helps minimize time spent training for cardio (ex. junk miles) as the body needs little time at home or in the weight room to gain strength whereas for cardio, physiological adaptations can often come rather slowly after the initial first 3-4 weeks of training.

Although full body strength training and plyometrics are ideal for the off-season and base phase for athletes, I believe that hip and core work should be continued year round. Certainly, as athletes, any type of "strength work" should enhance cardio and not sabotage us for upcoming workouts so there must be a nice balance as to when the strength training falls and what type of exercises are performed.

Here are a few of my favorite hip and core focused exercises which you can include as intervals into your weekly workout routine. Rather than focusing on reps, go by time. Seeing that for most people one side of the body is often weaker/stronger than the other, time-based intervals are ideal for hip and core work so that you can finish an interval with good form rather than just trying to get to a certain number of reps while the body is fatiguing with poor form.

Here are some of my favorite hip/core exercises:
Perform 3-4 days a week, 10-20 minutes.
Up to 30 - 90 seconds -  on each side (if appropriate) or for each exercise.
-clams
-monster walks
-hip hikes
-lying on side, top leg lifts (straight and bent leg)
-plank, belly down
-plank w/ one leg lifted (belly down)
-side plank (optional w/ top hip thrust)
-superman
-reverse crunch (if equipment bench is available) or reverse crunch on stability ball
-bench v-ups
-mason twists (optional w/ weight)
-lying on back, leg drops

So, to help you out with your interval "strength" work at home (or any type of intervals, especially for personal trainers or aerobic instructors), I have the perfect tool for you!

Gymboss contacted me and asked if I would review their interval timer stopwatch. I said absolutely as I am always interested in new technology that can make for better, smarter and more quality-focused workout. As much as I love to exercise, I think like an athlete and therefore, I want to adapt with the least amount of training stress. I do not want to waste my time exercising and not making performance gains. Just like you, I want to put in the work to receive the benefits and be able to do it all again (but better) the next day.

To learn more about the Gymboss you can check out the Operating tips video which gives a great explanation of all the wonderful features of this product. You do not have to use all the functions as it works just fine as a stop watch but for those who want to do the work and think very little, this will really help you out. All you have to do is set up the timer for your workout and it will automatically alert you as to when you should be performing an exercise and what you should stop and rest. It's like having a trainer with you but without the fun chatting in between intervals. :)

Enjoy! Any additional questions, send me an email and I'd be happy to help you out.

110% Kick Back Quad Sleeve - product review

Oh, do I LOVE compression. You will see me in my CEP compression socks, calf sleeves, tights or 110% Play harder gear before, during and after all my training sessions and races. I am a firm believer that it works for me but compression is not going to make you race fast if you don't put in the work in training.

A while back I wrote an article about compression when compression started to be "hot" and since then, more and more companies have come out with compression-related gear. I have used 110% Play Harder since they first came out on the market since it is a Jacksonville -based company and prior to that, I was wearing compression shorts "back in" 2010 while running as I decided to ditch the running shorts to offer my legs a bit more support while running.  I just love compression and the 110% products are perfect...... and the team is fantastic!  I just love being an ambassador for fun, energetic, sport-minded individuals.

The quad sleeves have been making my body very happy with my Ironman Lake Placid prep work. I wear them with and without ice as I just love compression on my quads. I love these quad sleeves because you can put the ice anywhere around your upper leg and my adductors, abductors, ITB and hamstrings love the cold after a hot, hard workout.

From the 110% Play Harder website:
Kick Back Quad Sleeves combine the benefits of compression and the power of an ice bath in one incredibly convenient piece of gear. With 360° pockets, reusable ice inserts, and a thermal carrying bag they transition from high performance compression gear to a simple active recovery system in one simple step.

If you have any questions about 110% Play Harder gear, just send me an email so I can help you find the right product to fit your injury/healing/compression needs.

My other favorite product is the flat out sox which I love to wear after my long workouts and when I travel.

Happy National Running Day!!