NEW!!! 6-week Triathlon Maintenance Training Plan

To help you maintain your fitness during a time of postponed triathlon races, we have created a 6-week maintenance plan to keep you motivated, fit and strong throughout the spring season. Within this 6-week plan, you will receive a variety of structured bike and run workouts and brick (bike/run) sessions, as well as strength and plank sessions. All strength and plank sessions include a YouTube video link for you to follow along with Marni during the assigned strength/plank workout (videos were created during the Trimarni 10-day spring challenge).


The strength/plank sessions include minimal equipment (ex. stretch cord, cans, stability ball, weights, stretch band). If you have access to open water, we have also included 2-3 weekly open water swim workouts for you. Otherwise, we have swim dryland workouts as a substitute for swimming.


We are confident you will enjoy this plan as it will keep you focused for your long-term goals and challenged with a variety of training sessions. Workouts can be done inside or outside, however we created the plan with the vision that most of your workouts will be performed indoors.

Plan overview:

• Average weekly training volume: 13.5 hours
• Average weekly “swim” training volume (dry land or open water): 2 hours
• Average weekly bike training volume: 5.5 hours
• Average weekly run training volume: 3.5 hours
• Average weekly strength/plank training volume: 2 hours

For more info: 6-week Triathlon maintenance training plan

How to make working from home work for you

If you've recently found yourself forced into a WFH (work from home) situation, you may be feeling a bit overwhelmed as to how you can be productive outside of your normal work environment. Although the situation may present a few challenges, here are a few tips to help you avoid the productivity pitfalls of working from home. 

• Create a workplace - Designate an area of your house that is only to be used for work. This space should be welcoming, positive, happy, roomy and quiet so that you can stay focused. Consider headphones to eliminate distractions.
  
• Create a to-do list - Write down your daily schedule and keep it visible for you (and your family/spouse). Prioritize your list from most to least important. Even if you are working from home, consider other obligations like your pets, kids and your own needs. It's ok to set boundaries for yourself and to not place high expectations of productivity perfection.
  
• Keep your routine - If you are use to doing yoga first thing in the morning, keep that routine going. If you usually go for a run at lunch, don't stop. Most importantly, prep your food the day before so that you don't find yourself grazing throughout the day and missing meals.
  
• Work attire - A perk of WFH is not having to worry so much about your normal professional work attire. Even though sweat pants are more comfortable than dress pants, dressing yourself in some type of "work" clothes may help you feel more productive. Otherwise be sure to exchange your work "PJs" for your evening "PJs".
  
• Have a meal plan - Plan out your meals and snacks in advance. Create a schedule as to when you will have a mid day and mid afternoon snack as well as your breakfast meal and lunch "break". This will prevent you from working to the point of feeling starving or simply making your way through the day by mindlessly snacking. Don't forget to stay hydrated.
  
• Stay informed - With more time at home, you may find yourself watching the COVID-19 news or scrolling social media a bit more than normal. It's good to be informed but not overwhelmed. Allocate a set amount of time - once or twice a day (and no more) - to read the news and/or to use social media. It's best to avoid reading the news first thing in the morning and right before bed.
  
• Exercise/move - Make sure to take care of your physical and mental well-being during this time. Whereas you may have been use to working out first thing in the morning or in the evening after work, you now have time to include short workouts throughout the day - even if just for a walk or 10 minutes of planks. These short bursts of movement can help you feel more productive at work.

For more motivational and inspirational tips and healthy and delicious recipes, be sure to subscribe to the free weekly Trimarni newsletter HERE.

"The key is not to prioritize what’s on your schedule, but to schedule your priorities."

-Stephen Covey

Keeping perspective during tough times

During unprecidented times, it can be easy to stop seeing the good in life. Happiness doesn’t replace sadness, fear, worry or anxiety - it can exist alongside it.

Keeping perspective takes practice, but it’s worth it. Remember that life is constantly changing. Things will get better. Keeping things in perspective helps your brain and your body feel safer, calmer, and more optimistic. 

Like many, I feel like I’m on an emotional roller coaster. Although I love to smile and laugh, I still feel stress, uncertainty, worry and fear when I think about the current state of our nation and world. With much out of my control, I believe that this experience will create a greater sense of purpose, meaning and joy for living and more appreciation for our environment. Learning to deal with emotions in a healthy way can make a tremendous difference in our ability to maintain a sense of peace, calm and compassion. Don’t underestimate the benefits of healthy living. While races may be postponed and your exercise resources may look different, I can’t emphasize enough the importance of eating a nourishing diet and getting daily physical activity. Exercise has always been an emotional outlet for me (especially swimming). When I workout, I can feel my mind, body and soul becoming more centered and peaceful. As dismal as the world may feel right now, be sure to give your body and mind the best environment possible to thrive. Continue to stay resilient, courageous, hopeful and optimistic about life and never give up on living a life you love.

Life is continuing and is still full of opportunity. Just different kinds - slower, smaller and requiring a bit more creativity. Through the discomfort of the unknown, pain of failure and overcoming our most trying experiences, realize that everything happens for a reason. With each life lesson we are being prepared for what’s next to come in life. You can’t have the pleasure of success without suffering the pain of defeat. Trust in the timing of the universe. Like the right person coming into your life at the right time, everything will one day make sense.

A simple but extremely effective exercise is to write down the occasions in your life where you overcame seemingly insurmountable difficulties. You may be surprised by the many challenging things in your life that you overcame. As you reflect, this will serve as a reminder of strengths and your ability to overcome challenges while minimizing feelings of helplessness. When going through tough times in life, take note of the things and people that you can be grateful for. No matter your circumstances, life is worth appreciating.

Lastly, you are not alone. You don't have to sort through your feelings and emotions by yourself. Seeking help is a sign of strength, not weakness. 

The trip abroad that changed my perspective on life

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

4/22/04
4:30pm - We're about to leave Lexington and I'm really excited. This is going to be such a long trip just to get there but it's going to be so rewarding. I hope to come back as a changed person.

4/24/04
3:52pm - We finally made it to Cebu. It is more than what I thought it would be. I'm rooming with three other girls and we are sleeping in a tiny room. We use buckets to flush the toilets and the "comfort room" is seperate from the house where we are staying. It is so hot outside and not a cloud in the sky. The kids are so friendly and love being around us. I've been reading to them and playing games and I've taken lots of pics. I'm so excited, I don't think I'm going to want to leave.

4/24/04
10:02pm - I just got finished taking my first shower with a bucket. It was an experience. I needed a strategy so I wouldn't run out of water. But it defintely was a great shower (I really needed it!). We walked around and went into different markets. There were flies on the food and people everywhere, it is different from the US.  We had a good dinner tonight (I ate the same as before - peanut butter, bread and cooked veggies) and a really good nap before dinner. We walked for about 2 hours tonight to the "beach" but it wasn't what I expected. It was really dirty. I'm so exhausted now...we've been going since Thursday but I'm so glad I'm here. I'm enjoying every moment.

4/24/04

7:44am - Oh the Roosters! They are great alarm clocks at five in the morning. I did some stretch cord exercises but it is just so hot here. We had breakfast at 7 and I had 2 hard-boiled eggs, PB and bread and a little pancakes. So far I am eating healthy, trying everything (that is vegetarian) and the food is great. The people are so nice. It is so amazing how people live. They sleep in houses that don't always have walls, sleep on boards and sell foods out of their homes. People are everywhere outside and always say hi to Americans like us. I'm working on my Cebuano language and trying to use it more. The animals are so skinny and look for scraps of food and run wild in the streets. The kids run with each other all around the streets without their parents but it is ok cause everyone is so nice and it's like a big family here. We even saw a cow on the side of the road!

4/25/04
10:24am - We just got back from a 2 hour walk. We went to a city. There were goats everywhere and dogs looked so frail and sick. There were kids everywhere playing outside Volleyball and Basketball. Everyone asks "Where are you going" when we walk. I am going to be so tired after we start doing construction - it is so hot and humid here. You just sweat like crazy and never cool off. Everything is so cheap compared to the US. It is just so interesting living in a developing contry that is so different. The streets are crowded with people, they want to give you rides and you really stand out.

4/26/04
6:20am - I just finished a little workout of jumping rope for 10 minutes and then lifting with my stretch cord. After lunch, we got on tricycles and went to Mactan and saw the two schools we are working on and they need a lot of work. I can't wait to start fixing them. It's going to be hot though. After lunch, I took a shower. I really needed it and it felt so good. I got so excited to cool off that I ran out of water in the bucket I pumped so I used the water in the big bucket. I'm already getting used to pumping my own water and washing my hands and flushing the toilet with the water from the bucket. I had a great vegetarian dish of veggies, these clear-looking noodles, banana, mangoes and of course, PB and bread.

4/27/04
6:26am - Again, the Roosters are crowing. I've been sleeping really well but my hamstrings and lower back is really sore and my left foot hurts because I have lots of blisters on it. And my hands are sore from all the work we did yesterday. To recap yesterday, we went to Bagong Silang Elementary School for our first day of construction (my first day of construction ever!). I didn't realize how difficult that stuff is. We first had to move sender blocks from the front of the school to the back (~200 of them), then we knocked down two walls and windows that were made of sender block and wood. We then dug a 8" trench through coral reff that took all afternoon. That was tough because we didn't have shovels for the first part and even when we had them, we really didn't use them. We used 30lb spear rods to dig through the ground and break up blocks. It was so tough! I love the rock hammer - I am very viscious with it. I loved hitting things. But I am not that good with the saw. We have no power tools and we make everything. We even made the corner poles out of rebar. We bent the rebar with nails and rods and then we cut wires to hold the rebar in place. Then it'll be used for the corners of the building (Outhouse). We were so excited for lunch and it was great. I had a PB sandwhich, veggies, pineapple and for a snack I wnated start-fruit but there was a red worm crawling in it. After we got back, it rained on us for a few minute and I had an awesome bucket shower.

4/27/04
11:45am - We drove by some place while we were riding in our Jeepney and it was filled with boards from houses and trash everywhere. It was very sad looking.

4/28/04
6:20am - My soreness is catching up to me. My hamstrings are so sore and my forearms. After lunch we went to work. We leveled out the ground, built more corner poles out of rebar and bent the wires to attach them and poured cement to hold them in. It poured today, something that doesn't happen much here and we loved every minute of it. I just did my stretches with my stretch cord.

4/29/04
4:20pm - We just got back. We left at 8am and worked until 11:30am. We had to dig a 23" trench put in cement walls w/ the sender blocks and mixed the cement. It was tough work but there were lots of people helping. We went to the market and it looked like we didn't belong there. I had to hold on to my purse. The fish and meat market was disgusting with flies everywhere and it was so hot. I didn't get a good vibe being there. But the kids make me so happy.

4/30/04
5:45pm - After breakfast which was 3 hard boiled eggs, piece of cheese, small banana and one piece of bread with PB, we got ready and went to our work site. We worked from 8-4:30 and got a lot done. We started the day by mixing cement and did that most of the day. We put up more outside walls and finished putting up the middle wall. I carried lots of bricks and carried cement. We also made plywood doors and I hammered and sawed. It is so neat how they don't use power tools and how everything is manual. The carpenter used water tubes as a straight edge, wire to straigthen the blocks and chisels to cut. The kids are teaching me Cebuano. I try to use it as much as I can since I"m here. Edmar said he wants to go to college to be a doctor. He said he needs supplies and I would really like to help him out. I keep giving out my bracelets and the kids love them. I just don't have enough for everyone. The school teachers gave us jackfruit from the tree and it was delicious. That and guyabano are my favorite. It rained for 40 minutes and I took a great bucket shower. Sarah cut my hair cause it was getting very long.

5/1/04
5:20pm - What a day! We worked from 8-1:30 and we got almost everything done except the floor and toilet. I mixed concrete all afternoon and morning and that is tough work. When you make concerete you have to take 6 buckets of sand with 3 buckets of rocks with 1 bag of sand and then lots of water and shoveling. It is very hard work. I also carried buckets all day full of cement and poured a lot of cement.

5/1/04
8:10pm - After my normal stretches we had a small breakfast and packed up our tools and headed to an island. We had to take a 25 minute boat ride and it was so beautiful. The water was so clear and warm. After enjoying the awesome ride (I didn't want it to end) we took all our supplies and put it on another boat. Now for the fun part...we had to walk to the island in the water because the boat couldn't go in any closer. You could see jellyfish, shells, fish and star fish. The water was about waist to knee high. Then we walked with our stuff to the preschool and worked all day. The people are different here probably because tthey have never seen many Americans. They don't know much English and a lot of the kids don't wear clothes. I walked from one side of the island to the other and it took 13 minutes. My house has no electricity, just candles. No AC, no grocery stores (they eat mostly fish and rice) and it is very poor. We slept on bamboo rods that are raised from the floor and there are ants everywhere. We painted the school (which is smaller than my kitchen at home), put up a roof and made a book shelf. These are things I've never done before and I'm really enjoying it. I've never sawed or hammered anything or painted a whole wall. I took a dip in the ocean after lunch and it was amazing. Lunch was small - noodles and rice, but I wanted the kids to have my rice and they scarfed it down. These people needs things so much more than I do. It really puts things into perspective and what I really need. We got a lot done, took another dip in the ocean and ate dinner by candellight w/ the lady I am staying with (she is 21 with 2 kids and one on the way). I feel like I don't need much to get by. It's sad though that we live so highclass and expect so much as Americans. They need it here. People sit outside in their huts playing pool or cards and singing Karaoke.

5/2/04
5:26pm - I woke up at 5 and walked to the comfort room down the road and then watched the sunrise. We had no lights but the beach lit up the island. After breakfast we walked around some more and spent the morning until 12 painting the inside of the classroom white and sawed a little more. I had my first American food after lunch which was a granola bar and I still gave some of it to the kids. They really need clothes and they so unclean and dirty. On the way back home, we stopped and swam in the middle of the ocean which was amazing! We rode our jeep back and we saw a funeral which people were walking on the street and people following and carrying a casket. I couldn't believe all the pigs, roosters and poverty on the island. But it was cleaner than where we are staying without all the meat roasting, flies everywhere and trash everywhere.

5/4/04
5:00pm - I felt like I had no energy today because it was so hot. We installed plumbing for the comfort room w/ pipes, we made cement to hold them in the wall after we knocked two holes in the wall and cemented the pole to rocks so it wouldn't move (not as good as putting it under the ground). We started to put up the ceiling. Oh how easy it would have been to use a nail gun but instead we held the boards above our head as we stood on school desks and home-made ladders from wood and then nailed each board above our heads. We worked until 4pm. I'm getting use to the dirtiness here like how there are flies and ants everywhere, kids are dirty and they pick each others head for lice and ticks. There is no clean water or toilet paper in the bathrooms. It's so strange how different it is here from the US - not as high tech but people are still so happy and so nice.

5/4/04
8:50pm - Went to the mall. I got a lot of stuff but feel like I spent no money. The lady's that work at the mall follow you around and they have to fill out a piece of paper like a receipt to give you before you wait in line at the cash register. People are rude in line and you have to be ready because they will cut in line. I forgot to mention that to sweep, they use straw brooms and the saw is made of bent rubar and a blade.

5/5/04
3:54pm - We just got back from working and again it was a successful day. We started by finishing the roof and I sawed a lot and nailed the boards in. The kids were helpful and there are so many of them - sometimes they get in the way. But you can't get mad at them. I went to the ocean with the kids and swam for 20 minutes. Swimming was great and I did it Filipino style - with my clothes on. We painted the stage all day and finished the roof. After putting many coats of paint on we were covered in paint. A classmate and I went for a run for 30 minutes. It was so hot out but it felt great to run. Of course, the Filipinos don't understand why we run. For the them it is probably too hold. Today's breakfast was really small - pineapple, bread, PB and eggs. I couldnt' imagine that much for a whole day which is what some people do here. We went to the school and carried rocks for 3.5 hours and knocked down a wall. We did the Filipino thing by inveting ways to carry rocks. We formed a line, used tool boxes, bags and paint cans.

5/9/04
5pm - It's so amazing how little they have. They do their laundry and shower outside. Have a radio and just a bed and clothes in the "bedroom" if they have one.

5/10/04
10:18pm - The town was quiet today w/ most people at the schools cause it was election day. It takes about 7 days to tally the votes but it is a big deal here. I finally ate a salad today! I packed up and said bye to the kids. It was so sad. We headed to Cebu and stayed at a hotel. We have air conditioning, room service, TV, shower and a toilet that flushes! Oh it was easy to get back to normal life but I do miss how easy life was before over the past few weeks. I kinda prefer that better.

5/11/04
1:50pm - I woke up around 6:50 and ran up and down the stairs 10 times for exercise. It was nice to get my heart rate up. I also did some crunches and stretches. We had a buffet breakfast. I had eggs, pineapple and cereal with milk! Oh it was so good! I learned that I can live without cereal but boy did I miss it. I watched TV for the first time since I left and it was weird because I haven't seen a television for 3 weeks and the quality wasn't as good. You have to take your key with you to lock the door and the same key is inserted in the wall to give the room AC and electricity when you are in it.

5/12/04
10:30pm - I just boarded the plan to Atlanta. The flight from Hong Kong to LA wasn't too bad. When we arrived in LA we had to wait in line to go through customs, re-check in and give our luggage back. It was so different to see traffic, big cars, the clean air and different lifestyle. We went to the Cheesecake factory during our long layover. I got a salad (which I have been craving) and I ate lots of bread. It was really sad for me to realize how Americans eat and waste so much. How we rely on electricity and cars so much and how expensive things are. Everything is so big, expensive and unhealthy. It don't want to complain or be picky anymore because so many Filipinios have so much less than me and are so happy. Ahhh, what a change! The people, weather, food - this is really going to take some getting use to. This was an experience of a lifetime.

Nutrition staples and food hacks for triathletes

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

Nutrition Staples for triathletes


Food Hacks for Triathletes

Where do you get your protein?

We live in a protein-obsessed society. With good reason, protein is a powerful macronutrient. It’s a component in every cell in the body and your hair, skin and nails are made of protein. It’s used to construct and repair tissues, build strong bones and muscles and make enzymes, hormones and other chemicals.

A protein molecule is a nitrogenous organic compound consisting of long chains of linked building blocks called “amino acids." Peptide bonds link together amino acids into chains of many different forms and combinations. The body requires 20 different amino acids, nine of which cannot be synthesized in the body, which makes them essential from the diet. Eleven are nonessential, meaning they are synthesized from other compounds already inside the body. For athletes, the three Branch Chain Amino Acids have several important roles during exercise.

Proteins can be further classified as complete or incomplete, depending on the quality. Complete proteins, typically found in animal sources, contain all essential amino acids in the quantity necessary to fulfill daily body functions whereas incomplete proteins, found in plants, lack one or more essential amino acids. Eating a variety of proteins will ensure you are meeting all of your amino acid needs.

There are many different protein options available and depending on where you live, some protein selections are more readily available (and socially consumed) than others. And when your grocery store trips are limited due to a public health crisis, you may be looking at your diet and wondering "am I getting enough protein?"

Common protein sources include:

• Animal sources: Meat, poultry, seafood, eggs, dairy
• Plant sources: Legumes (ex. beans, lentils, peas), processed soy products (ex. tempeh and tofu), grains, nuts, edamame and seeds.
• Protein powders, bars and engineered “high protein” foods.

Although animal protein sources typically make up roughly two-thirds dietary protein intake in the standard diet, whole grains, soy and legumes are excellent sources of plant protein. To your surprise, you don’t have to be a vegan to consume and to enjoy plant-based proteins. And now may be an excellent time to experiment with plant-based proteins - especially ones that are shelf-stable.

Your body doesn’t store protein like it does with carbohydrates and fats so it’s important to distribute your protein intake throughout the day. Ideally, around ~25-30g protein per meal. The DRI (Daily Reference Intake) is set at 0.8g protein per kg/bw which is only 54g protein for a 150 lb individual - equivalent to 4 sausage links, a cup of milk and 2 eggs (which for some is a standard breakfast).

I feel this number is too low (especially for athletes) and most people (without an underlying health issue) would benefit from cosuming at least 1.2g/kg/bw a day of protein. The Academy of Nutrition and Dietetics recommends athletes to aim for 1.2-2.0g/kg/bw to help repair and rebuild the muscle that’s broken down during exercise. Only 5-15% of total energy expenditure during exercise comes from protein so if your body is using protein as a direct fuel source (likely from inadequate glycogen storage), you’ll lose muscle instead of gain it. Training in a carb depleted state also places great stress on your immune system.

To help you navigate the grocery store shelves during your next food shop, here's a list to help you understand how much protein you are getting from certain foods:

• 3 ounce beef – 22g
• 3.5 ounce chicken breast – 30g
• 3 ounce canned tuna – 25g
• 1 Beyond Meat veggie burger - 20g
• 3 ounce ham – 19g
• 1 cup edamame – 17g
• 3 ounce salmon - 17g
• 3 ounces seitan - 15.5g
• 1 cup beans – 15g
• ½ cup cottage cheese – 15g
• ½ cupextra firm tofu – 10g 
• 1 ounce cheese – 8g
• 1 cup cow or soy milk – 8g
• 1 cup cooked quinoa - 8g
• 1 cup yogurt – 8-17g
• 2 tbsp Peanut butter – 8g
• ¼ cup almonds – 8g
• ¼ cup flaxseeds – 8g
• 1 cup green peas - 8g
• 1 large potato - 7g
• 1 large egg – 6g
• 1 cup cooked bulger - 6g

(As an easy reference, there’s ~7 grams of protein in one-ounce cooked meat) 

Race uncertainty - how to cope

Due to the continued public health concerns about COVID-19, you may find yourself feeling stressed, anxious or upset about the possible (or confirmed) cancellation of your spring and early summer races. If you are currently experiencing a rollercoaster of thoughts and feelings, here are a few reasons to justify your emotions.

1) The unknown - Rather than getting excited about the unknown, it’s normal to crave certainty. There’s great comfort in knowing what will happen in the near future.
2) Lack of control - When you can’t manage or control your options, you may find
your mind spiraling out of control.
3) Priorities - When something we love or value is being threatened, it’s a normalresponse to protect what’s most important to us. This can include work, family, kids, loved ones, the environment/plant and of course, triathlon races.


With each cancelled race, it’s important to take control of your reactions to manage each situation in a healthy and productive manner. If your race is cancelled, it’s ok to be disappointed, sad, upset and frustrated. This means you care. But don’t let a cancelled race steal your spirit for living a healthy and active life.

On the AMP Human blog, I share a few tips to help you navigate your emotions during this time of cancelled races/events.  Race uncertainty - how to cope

Happy 73rd Birthday Dad!

Dear dad,

Happy Birthday! Wow - I can't believe you would be 73 years old today.

I can't help but remember all the times I used to forget your birthday (until mom would call me to remind me). I was quick to make you a last minute gift but I never rushed to find you the perfect birthday card to reflect your love of tools, cars, carpentry and electronics.

It's been nearly six years since you lost your 10-month fight with cancer and each year since, I've kept note of your birthday so that I will never forget it. Although a day doesn't go by that I don't think about you and wish you were still here, your birthday makes me miss you a lot more than usual.

Over the past six years, I've missed sharing my accomplishments with you. You were always my biggest fan and supporter. Can you believe I wrote three books! You always told me that I would be an author one day. You always believed in me. I still remember all the times in high school, college, graduate school and beyond - you were the best proofreader for my articles, homework assignments and papers. 

While I know you would be so proud of my athletic, career, business and personal accomplishments (probably bragging to your veteran patients at the VA as you always did), I have really missed your guidance, words of wisdom, positivity and optimism and answers to all my questions.  At times, it's been really hard to navigate life without you. 

You were always a phone call away - and sometimes I'd call you two or three times a day just to say hi. Sometimes I'd have nothing to talk about but I always enjoyed hearing from you. 

And now more than ever before, I wish you were here in my life to help me sort through all my thoughts and emotions. While I am doing just fine, life was always easier with you in it. 

You were always there for me. You knew what I needed and could always make me laugh and smile. You always had a smile on your face and never complained. I don't think you ever had a bad day.

I remember you always telling me that it's not about how long you live but how you live your life. I am keeping with your motto and making the most of every day and seeing the best in every opportunity. 

Like you, I love being outside, physical activity and animals and I try to see the good in every situation. Although some days are harder than others, I want to be like you - always waking up excited for another day of life. Every. Single. Day. 

Thank you for the lessons you taught me and the memories you gave me. You were always the best storyteller.  

Although you are no longer here with me, you are still a big part of my life. I think of you often and will often say "dad would love this."

Everytime I travel, you are there with me making sure I don't get lost and that I am safe. When I race, I can hear you cheering from above. And when I am sad, stressed, anxious or worried, you somehow help me find a way to get through even the toughest situations. Nothing has been as hard as losing you so in some ways, I feel like you have prepared me for the rest of my life. 

Life is going on without you and I am committed to making the most of it. No matter what's going on in the world, I am constantly reminded of your zest for life. 

You taught me the importance of being kind and patient, as well as the importance of giving back and helping others. You were such a great mentor, role model and leader - often called the nicest person ever. If I can live up to half of your incredible reputation, I'd consider myself lucky. 

Like you, I'll keep smiling, laughing and loving life. You could always see the good in every situation.

I'll continue to take pictures wherever I go. Like you, I can't help but smile when I see a camera. 

I was so lucky to have you as my father for almost 32 years. You gave me so much to remember in those 32 years. 

Although your life was cut short from something out of your control, you showed tremendous strength, courage, optimism, humor and positivity. 

I feel so lucky to call you my dad. You were always my biggest supporter, best friend and inspiration. I loved living life with you in it. 

You always encouraged me to chase my dreams - no matter how crazy or big. I am thankful for all the things you prepared me for in life.

I can never thank you enough for being an amazing example of an amazing human being in my life.

Happy birthday dad. I am so proud to be your daughter. I hope you enjoy a bowl of pasta with meatballs and a big slice of chocolate cake (your favorite). Yes dad, even though I'm a dietitian - I approve of your birthday meal. 

Love, Marn

Nutrition staples for quarentined athletes

I recently had the honor of chatting with Haley at Live Fiesty and I provided some helpful tips for endurance athletes who may be grocery shopping under restricted conditions or with low frequency during quarantine. Here's the video to enjoy - thank you again Live Fiesty, Haley and IronWomen for the opportunity to chat!

Here are my typical kitchen staples (not limited to just the following):

Pantry 

• Herbs, spices, oil, baking "stuff" 
• Tomatoes (diced, whole, pureed, tomato sauce)
• Beans (garbanzo, kidney, black beans, navy, chickpeas, chili beans) and lentils - canned and dry.
• Variety of whole grains and rice (farro, quinoa, wild rice, basmati)
• Potatoes
• Soups. While you can make your own soup with the above ingredients, having a few cans ready to go for convenience. Semi-homemade – can of soup + fresh or frozen veggies.
• Canned fish (tuna, salmon, sardines)
• Canned fruits and vegetables (low sodium/sugar)
• Fortified cereal
• Pretzels
• Peanut butter
• Dried fruit
• Nuts/seeds
• Syrup, honey
• Shredded coconut
• Flax seeds, chia seeds
• Shelf-stable milk
• Pretzels, chips (ex. pita chips)
• Chocolate
• Bread - fresh

Fresh/Refrigerator/Freezer

• Eggs (2 dozen)
• Dairy - cow and soy milk, yogurt, cheese, butter,
• Meat (for Karel) - deli and raw (typically kept in freezer)
• Waffles
• Fruits and veggies (fresh and frozen)

Dealing with uncertain times

When faced with uncertainty, our minds have the tendency to trick us into thinking the worst of situations. When things feel out of your control, the best place to direct your energy is on YOU. The better you are with your mental, emotional and physical health, the healthier you will stay. And when you are in good health, you are able to show up to life - being there for your family, friends, coworkers, employees and community. 

Here are a few strategies to help you stay well during uncertain times:

• Take care of your body. Focus on nutritious meals and snacks, eat every 2-3 hours, schedule your workouts into your daily to-do list, get restful sleep and choose healthy coping mechanisms (not alcohol, drugs, pain killers, etc.)
• Breathe. If you find yourself stressed and overwhelmed, stop what you are doing and take deep breaths for a few minutes. When you breathe deeply, it sends a message to your brain to calm down ad relax, which then sends the same message to the rest of your body. 
• Manage your expectations. You don't have to be perfect, you don't have to do it all and you don't have to be more (or just as) productive than your old (normal) routine. Be kind to yourself and set realistic standards for yourself during this temporary time in your life. 
• Manage your thoughts. If your mind is running a mile a minute with thoughts, put those thoughts on paper. Distinguish between unproductive worry, things within your control and problem-solving.
• Take breaks. With more time at home or more stress at the office/work, give yourself breaks. Every hour or two, stop what you are doing and move, rest, breathe or do something different. Use this time to clear your mind, laugh, refocus or find gratitude in your current situation.
• Media/Social media distancing. Be mindful of how much time/energy you are spending on your phone, watching TV or reading articles. Limit yourself to only a few minutes a day to read the "news" and use reputable sources. 
• Connect, have fun and unwind. You are allowed to laugh. You can makes jokes. Smile. It's ok to enjoy yourself during this time. Life is still going on and we want you to continue to live it. Make time to unwind and do activities that you enjoy. Connect with people on the phone, Skype, Facetime or chat groups. 
• Keep a routine. Although some things may have changed, having a routine is important for your physical and mental health. Try to preserve some normalicy in your day as this will help your overall mood and well-being.

To offer some help during this time, my amazing friend Dr. Gloria Petruzzelli, Licensed Clinical & Sport Psychologist will be joining me LIVE on Facebook (at Trimarni Coaching and Nutrition) at 2:30pm EST/11:30am PST today, Wednesday 3/25 to discuss the following:

-Reducing the stigma towards mental illnesses.
-How to work through uncomfortable feelings and emotions (depression, anxiety, fear, worry, loss) without judgement.
-How to live/function in a time of uncertainty.
-Recognizing that "athlete self-identity" is separate from who you are as a human being.
-Identifying your unique qualities, strengths and traits to help you thrive.
-Redefining your purpose of life.
-Limiting social media but recognizing the need to keep authentic connections.
-Healthy coping mechanisms during stressful times.

Looking after your mental health

Physical activity is a powerful drug. It can help shift the tide when you are feeling anxious, overwhelmed, sad, worried, frustrated or dealing with a major stressor in life. Daily exercise not only has a positive impact on depression, anxiety, ADHD and PTSD but it is also plays a role in addiction recovery. Because addiction is an illness that changes the structure of the brain and involves compulsive behaviors, exercise can serve as a healthy way to reduce the reduce the risk of relying on alcohol or drugs to cope with emotions.

While staying physically active can help you get through difficult times, it may only temporarily numb the emotions that you are feeling. While I try to do my best to keep others motivated and positived through tough times, I know I can only do so much.

To offer some help during this time, my amazing friend Dr. G (who also happens to be an incredible clinical sport psychologist) will be joining me LIVE on Facebook (at Trimarni Coaching and Nutrition) at 2:30pm EST/11:30am PST on Wednesday 3/25 to discuss the following:

• Reducing the stigma towards mental illnesses. 
• How to work through uncomfortable feelings and emotions (depression, anxiety, fear, worry, loss) without judgement. 
• How to live/function in a time of uncertainty. 
• Recognizing that "athlete self-identity" is separate from who you are as a human being. 
• Identifying your unique qualities, strengths and traits to help you thrive.
• Redefining your purpose of working out and staying active. 
• Limiting social media but recognizing the need to keep authentic connections. 
• Healthy coping mechanisms during stressful times. 

As a reminder, don’t let one disease distract you from treating another. Don't give up on yourself. 

Social distancing and disordered eating

We typically view food as a form of fuel, nourishment, comfort and pleasure. But when you are social distancing, under a strict quarentine, worrying about the outside world and struggling with the unknown, it may be easy to combat stress levels with your food choices.

Anxiety, stress and loss of control can bring on a lot of different emotions, which can affect how you eat. Emotions like sadness, fear, lack of productivity, finacial stress, boredom and loneliness - especially with fewer social interactions and a change of routine - may lead to an increase (or development) of disordered eating behaviors.

If you've recently found yourself looking to food and exercise as an outlet to cope with stress and uncertainty, it's important to be compassionate and kind to yourself during this time. Restriction, mindlessly snacking or using alcohol to numb emotions doesn't solve problems. Long term it may cause serious physical and mental health problems.

To help you maintain a healthier relationship with food and your body during this time, here are a few tips:

• Don't label shelf-stable foods as ‘bad’ or ‘unhealthy'. Be neutral about foods. 
• Express gratitude if you feel worried about having "too much" food (especially carbs) in the house at one time. 
• Remind yourself that you don’t need to do an intense or long workout to earn your food. You still need eat, even when you are doing less-than-normal training. 
• Use this time to look differently at your body. Now - more than ever before - you should be thanking your body daily for what it allows you to do. 
• Explore thoughts such as "shame" or "guilt" when you eat. What makes you feel this way?
• Use self-compassion exercises when you feel stressed or overwhelmed. 
• Stay hydrated throughout the day (with water).
• Establish a new routine (and be ok that it may look different than what it did a few weeks ago). Try to eat on a regular schedule (snacks and meals) and follow a regular sleep and exercise routine to keep you feeling happy and healthy. 
• Stay connected. During this time of social distancing, there’s no need to feel alone or isolated. Reach out to a professional, friend or family member for help. 

10-day Trimarni Spring Challenge (FREE training plan)

We would like to invite you to take part in the Trimarni 10-day Spring Challenge. We understand that you may be experiencing stress from the change in your active lifestyle, current work/family situation and life uncertainty during this public health crisis. During these times, we must all stay positive and support one another.

Knowing that you will be adjusting to a temporary new normal, we want to help keep you accountable to daily exercise and motivated with your training. As athletes and fitness enthusiasts, we must remember we are strong. We adapt and we know how to overcome adversity. We are equipped with tools like determination, commitment, patience, optimism, accountability and overcoming setbacks. Even if your early season races are cancelled, triathlon continues on! Training is not just for race day. Keeping yourself active and healthy necessary for your mental and physical health. Don’t stop taking care of yourself and allow yourself to laugh, smile and have some fun. Through this challenge, you will prove to yourself that you can take on something big and finish it off. You will learn so much about yourself and discover strengths that you never knew were possible.

Not only will you improve your overall fitness for your upcoming races (yes, you will race again!), but you can enjoy this challenge knowing that others are participating in this challenge with you. The entire Trimarni team is taking part in this challenge, as well as coach Karel, Joe and me! You will find that some workouts suit your strengths and others will target your weaknesses. Either way, we are all in this together and we will all come out of this feeling accomplished.

Have fun with this training plan, adjust as needed and enjoy this incredible opportunity to do something for yourself that makes you feel grateful and thankful for your incredible body and love for the sport of triathlon.

How much does this plan cost?
It’s free! If you are interested in more interaction with our team, ongoing education, motivation and support, consider joining our educational team for only $35/month. You can cancel anytime.

How do I access this plan?
Once you “purchase” this free 10-day training plan, we will send you a link (via email) within 24 hours to upload the plan to your Training Peaks account. For more information on accessing and applying your plan, click HERE.

Do I need a Training Peaks account?
Yes. All of our training plans are delivered and utilized on Training Peaks. Here's the link for Training Peaks. It should only take a few minutes to set up a free account (basic is fine) and you'll be good to go for the challenge.

Do I need any special equipment/gadgets?
This plan can be followed indoors or outdoors. However, we assembled the plan with indoor workouts in mind and no access to a swimming pool. We do provide workout files if you’d like to sync the workout to Training Peaks (or a 3rd party software program like Rouvy or Zwift). There are video links for all strength, plank and stretch cord exercises for guidance and minimal equipment needed. You can use zones, heart rate, power or keep it simple with RPE (ratings of perceived exertion).

What’s included in the plan?
Over 10-days, your plan will include ~20 hours of training. Each workout has a detailed description of the workout focus, along with a warm-up, pre-set, main set and cool down.
~11 hours cycling
~4.5 hours running (can be walking if needed)
~4.5 hours strength (planks, stretch cords, full body strength)
-Longest training sessions: 1:50-bike and 70-minute run

Personalized Bib Number
As you prepare for the 2020 TriMarni Spring Challenge, we feel it's extremely important for you to train in style....or at least let others know that you aren't giving up on your active lifestyle during these stressful times. When you “purchase” this free plan, we will also send you link for instructions on how to personalize your bib. Have fun with it!

We look forward to sharing this spring challenge with you!
You can "purchase" your FREE 10-day training plan HERE.

Join me LIVE for an indoor bike workout!

I understand that you may be experiencing stress from the change in your active lifestyle, current work/family situation and life uncertainty during this public health crisis. During these times, we must all stay positive and support one another. Most of all, we must continue to take care of our mental and physical health.

If you are in need of some social interaction, motivation and a quality workout, join me on Facebook on Saturday March 20th, 2020 at 8am EST for a 75-minute indoor bike workout. I will coach you through the entire workout (pump-up music included) and we will sweat, have fun, suffer and work hard together.

Click below to get the reminder. ↓



Here's the workout. It has a nice mix of steady state efforts and descending intervals. You are sure to get in a great workout (and a good sweat!). If you can't tune in live - no worries! Once the live workout is complete, it will remain on the Trimarni Facebook page for you to rewatch anytime.

Warm-up:
15 min easy spin
(if you'd like to get in a bit more of a warm-up or more time in the saddle, feel free to start before me and tune into the workout at 8am).

Pre-set: 
3 rounds of
90 sec strong
40 sec stronger
1 min easy spin
Repeat 2 more times

Main set: 
10 min steady state effort (78-84% FTP or ~7.5/10 RPE)
4 min easy spin
8 min steady state effort (82-87% FTP or ~8/10 RPE)
3 min easy spin
6 min steady state effort (85-90% FTP or ~8.5/10 RPE)
2 min easy spin

Post set:
2 rounds
45 sec very hard
45 sec hard
45 sec strong
45 sec moderate strong
3 min easy spin
Repeat one more time

Cool down:
5 min EZ spin

-----------------------------

If you would like to join me but do it as a run workout, here is an option for you (walk as needed):

Warm-up:
15 min easy jog (walk as needed)

Pre-set: 
3 rounds of
90 sec build to strong
40 sec stronger/strong
1 min easy jog/walk
Repeat 2 more times

Main set: 
10 min endurance effort (~7.5/10 RPE)
4 min easy jog/walk
8 min moderate effort (~8/10 RPE)
3 min easy jog/walk
6 min moderate strong effort (~8.5/10 RPE)
2 min easy jog/walk

Post set:
2 rounds
45 sec very hard
45 sec hard
45 sec strong
45 sec moderate strong
3 min easy jog/walk
Repeat one more time

Cool down:
5 min EZ jog

----------------------------
If you are unable to run but would like to walk on the treadmill, here's a workout for you:

Warm-up:
15 min walk as (5 min 1% incline, 5 min 4% incline, 5 min 6% incline)

Pre-set: 
3 rounds of
90 sec walk at 12% incline (effort 8/10)
40 sec walk at 15% incline (effort 9/10)
1 min complete rest
Repeat 2 more times

Main set: 
10 min endurance effort at 10% incline (~7.5/10 RPE)
4 min easy at 1% incline
8 min moderate effort at 12% incline (~8/10 RPE)
3 min easy at 1% incline
6 min moderate strong effort at 12-15% incline (~8.5/10 RPE)
2 min easy at 1% incline

Post set:
2 rounds (all at 12-15% incline)
45 sec very hard walk
45 sec hard walk
45 sec strong walk
45 sec moderate strong walk
3 min easy at 1% incline
Repeat one more time

Cool down:
5 min EZ walk at 0% incline

Trimarni Clermont Camp - Day 4

The time finally came. The last day of camp. Surprisingly, our campers were a bit giddy and full of energy. Over the past 4.5 days, we never had the TV on and had little discussion of what was going in the outside world. I feel this really helped with the moral of camp as everyone was positive and encouraging - and staying passionate and dedicated to their swim/bike/run workouts.

Our last day of camp started at the Clay trail around 8am. We specifically selected the trail for the Sunday run as we had planned for it to be the day after the race (softer surface = easier on the legs). But since we worked our campers pretty hard on Saturday, everyone enjoyed the run workout on the clay trail.

We gave the campers a specific run workout with varying speeds and it was awesome to see everyone supporting one another. We kept with an out and back segment on the trail so that we could all cheer for one another.

After a dynamic warm-up, we spent 30 minutes warming up (15 min EZ then 15 min good form running) and then got into the main set which was:
1 min strong/1 min smooth
2 min strong/1 min smooth
3 min strong/3 min smooth
4 min strong/4 min smooth
5 min strong/4 min smooth
And then back down the pyramid.

The Clay trail includes some rollers so it was a great workout to keep everyone focused. Once the fog lifted near the end of our warm-up, the sun peeped out and it became rather warm. Our campers were well hydrated and fueled as we always require our athletes/campers to bring fuel/hydration with them when they run (belt/band/backpack).

After the run, we made our way to the NTC for the last workout of the camp. Because we had 30 minutes of free time between the run and our scheduled swim (reserved lanes), I put the campers through a 20 minute strength session - no equipment needed. We were all sweating by the end - just in time for their swim workout.

Although an endurance swim, our campers were extremely tired. But everyone worked hard and there were no complainers or excuses being made.

After the 90-minute swim workout, it was time for the final chat of the camp and the final good byes. It was sad to see everyone go but we were so happy that our camp was a huge success! Friendships were made, memories were created and a lot of fitness was gained over 4.5 days.

Karel and I mustered up some energy for a swim soon after the campers left and it was a struggle to complete the set (the same workout we gave to our campers - ha!). We even modified it because we were so tired.

After the swim, it was time to head back to the resort and before crashing from mental exhaustion, I devoured a few slices of leftover pizza, enjoyed a few handfuls of Cheeze-it's and started the packing from all the camp "stuff" - as well as a big pile of sweaty workout clothes that were in serious need of washing. All that was left in the house was Kathleen and Don and me and Karel. It was a very quiet night and I really missed all of our campers!

Because the public health situation was progressing near the end of camp, our coaching duties were in full effect on Sunday evening through Monday as we had a lot of workout modifications to make (ex. closed pools/gyms) for our athletes. Let's just say that we slept really well after our 9.5 hour drive back home on Monday as we were completely exhausted.

Thanks for following us along throughout camp - I hope it helped you maintain some good motivation with your training/exercise routine during this time. Don't give up on yourself! Change the plan but never change the goals.

We hope to see you at a future Trimarni camp!

Trimarni Clermont Camp - Day 3

Our campers were able to sleep-in a bit (compared to waking up early for the race - which was cancelled) and the overall energy in the house was positive, uplifting and motivating. Everyone was excited to spend the morning outside, on another beautiful and warm day. Although our race was cancelled, life was not cancelled. One can never plan for the unexpected. Sometimes the best moments are the ones you don't plan for. Trust the magic of the unknown. 

Around 8:15am, we all caravanned to Waterfront Park (just as we did on Friday) and got ready for our long ride. For many of our campers, our planned 4-hour ride was the most they had ridden in a very long time - and for some, it was their longest ride ever! We feel that it's important to not only teach our campers good skills and provide a lot of education at our campers but also put our campers into situations that they may not be able to (or are afraid to) experience alone as we feel every athlete is capable of so much more than they think they are capable of accomplishing. 

We once again broke into our three groups - which included athletes of similar fitness abilities and skills. However, for some athletes we put them in groups where they would be forced to work a little harder than normal - all because we believed in their abilities. Everyone worked so well together and we were constantly impressed with their teamwork and terrain management skills. 

We rode on the same route as Friday (which was the race course) and branched off the course on Sugarloaf Moutain Road. We then descended down Sugarloaf and continued on the ~5 mile Buckhill "loop" which was the course for the main set of the day. 

Alvaro positioned the car on Bruce Hunt road so that campers could exchange bottles from the cooler (already prepared to save time), get a snack/drink if needed and regroup. We gave our campers 90-minutes on the loop to ride as they wished - practicing skills, descending, climbing and terrain management. It was really hot out (upper 80's) so fueling and hydration were key. I had instructed all of our campers how to fuel/hydrate for their 4 hour ride and everyone did a great job.

Joe, Karel and I were able to ride with almost everyone throughout each loop and provide feedback and instruction as to how to best manage the terrain. For some campers, we had them stay on our wheel and we paced them throughout the loop and instructed how to change gears and ride the hills. The group was really attentive and hard working. 

After we regrouped at 12:15pm, we broke into our three groups again and headed back to the race course. I made a quick stop to say hi to a cow - which I thought was friendly but was not too interested in me. I even told him/her that I was a vegetarian but I don't think that mattered. ;) 

To finish off this endurance workout, our campers went for a 40-60 minute run to give them nearly 5 hours of training for the day. 

It was awesome to see how strong everyone looked and many of them knocked down mental and physical barriers. 

Let's just say that we were toasty at the end of the workout and a cold, fizzy, sugary-filled coke hit the spot at the end of a 5 hour workout in early 90 degree temps. 

After the workout we went back to the camp house, recovered with some delicious snacks and smoothies prepared by Kathleen and enjoyed the rest of the afternoon relaxing (although most campers had to pack up their bikes for flying back home the next day).

All is good when Karel can enjoy his ice cream and quarentine himself away from people ;) 

Alvaro and I went to pick up the pizza that we ordered from Flippers (coaches treat for our campers) and needless to say, our campers were ready to eat when we returned home. 

Kathleen made a few salads to go along with our pizza and we all had a wonderful time yumming on the pool deck. 

After dinner, Karel, Joe and I had a chat with our campers and then we did an activity where I had all of the campers write a letter to themselves, answering questions like "what are your long term triathlon goals, why do you do triathlons, what are your strengths and weaknesses, etc." I also had them write mantra's and key words on a notecard to maintain motivation throughout the season. I will be mailing these letters to each camper in June so that they can re-read their letters to keep enthusiasm high throughout the summer. 

After dinner it was time for a group pic (and one with jazz hands to get us ready to practice social distancing). 

It was early to bed as we had one last day of camp to go on Sunday. 

Trimarni Clermont Camp - Day 2

While our scheduled Olympic distance race for Saturday was not yet cancelled, we proceeded with our planned workout for the day. A 2.5 hour ride followed by a 20-30 minute run off the bike. 

The morning started as usual - the coaches were working hard while the athletes were eating, laughing and anticipating the training day ahead. With such a large house/resort, the coaches (and our camp support Alvaro) were tucked away on the far side of the house (with our own kitchen - one of four kitchens in the house!).

After eating our pre-workout meal, it was time to pack up and drive to Waterfront Park to start our brick workout. 

It was a beautiful sunny and warm day which was a pleasant change from our cooler temps and a big shock to our midwest and northern campers. I love the heat so I said bring it! 

For this ride, we broke into three groups based on fitness levels and each of the coaches (Karel, Me and Joe) had a small handful of campers to follow each of us. This also allowed us to be less cluttered on the road and to provide individual feedback to each camper as needed. Alvaro drove the SAG vehicle to our meeting spot and then joined us for some of our ride as we covered one stretch of road for the "main set" of our workout. 

After our campers covered the first part of the bike race course, we turned off the race course onto Sugarload Moutain road and started our main set which included a series of rollers to work on terrain management. After a short time on that road (out and back), it was time to descend down Sugarload Mountain for a time trial up to the top. Surprise - Clermont has lots of hills! 

Karel's group had so much "fun" the first time that they got to ride up it twice. My group and Joe's group only did one TT. And we were so proud of everyone for working so hard all the way to the top. 

Appropriately, the end of the TT course was by the donkeys (which I had to say hello to). 

It was great to see all of our campers supporting and cheering for one another. A few of our campers had never accomplished such a feat so it was great to see comfort zones being stretched. That is what camp is all about - doing things that you won't do or don't know how to do alone. 

After we all regrouped at Waterfront park, it was time for the brick run. We encouraged our campers to focus on good form running and to not think about the upcoming race on Saturday. 

We finished our 3-hour brick workout around 1pm which left us about an hour before registration opened at 2pm (a few blocks away). So our campers recovered with their recovery drinks and we all gathered under a pavillion for a course talk. 

Sadly, just 30-minutes after picking up our packet for the race, the city told Sommer Sports that they could not hold the race due to the current health situation. While a dissapointment, Karel and I had already planned option B in the case of a cancelled race. 

Vegan Baked Blueberry Oatmeal from my book Essential Sports Nutrition.

When we arrived back to the camp house, we had an absolutely amazingly delicious meal prepared by our camp cook Kathleen. What a treat to have her in the house preparing all of our meals. We truly believe that this made such a positive impact on the recovery and energy levels of our campers throughout their 4.5 day camp. 

Kathleen prepared sweet potato cookies, oatmeal bake and had a spread of fresh fruit, veggie burgers, deli meat and cheese, along with an assortment of breads. 

While there are plenty of places to sit and gather in the camp house, somehow I ended up in a kids rocking chair. As the saying goes "If it fits, you sit." 

Since we were unable to do our afternoon open water swim (oh - forgot to mention that on Thursday, the swim for the race was cancelled due to the water conditions so we had two cancellations - the swim and the race!) our campers had a lot of free time to relax and recover from 3pm until bedtime. They took full advantage of it! 

While some of our campers stayed inside, a few of us ventured outside and had some fun on the swan in the lake. 

That was a workout pedaling around this huge swan!!

After a bit of fun in the lake, we walked on the somewhat-sketchy boardwalk to Lake Louisa...which was incredibly beautiful and peaceful. 

Around 6pm, it was time for dinner. We had an assortmet of chilled pastas, chicken (for the meat eaters) and sweet potatoes. 

With happy bellies, it was time for our evening talk with our campers - which occurred every evening of camp around 7pm. 

Each night we went over the day, answered questions, highlighted the accomplishments and feats of some of our campers and turned over the white board (oh the anticipation by our campers) to reveal the workout plan for the next day. Although the original plan was the Olympic distance race followed by a 2-hour endurance ride, we loaded up the morning with a 5 hour brick workout. Catering to the needs of all of our campers, we were excited for each of them to put in some solid training and enjoy the outdoors for most of Saturday. 

After the talk, our campers mingled for a little and then started to make their way to bed around 8-9pm. As for me, let's just say that I was ready for bed soon after our evening talk. 

Trimarni Clermont Camp: First day

Our first official day of camp started around 7am with a kitchen full of campers. There were a lot of happy and excited faces, fueling for a long day of training. At 8:15am, we carpooled to the National Training Center for the first workout of the day. 

After a dryland mobility session, our campers jumped into the perfectly clear water of the NTC pool to start their 90-minute long course swim workout. 

The workout was a mix of drills (sculling, fist progression and single arm) which then progressed into the main set which was a mix of open-water skills and strength/power. We finished the workout with a "race" - two by two in a lane and every camper finished the workout exhausted and accomplished. It was a great start to the day and the weather was amazing. 

After the athletes were finished, our camp helper/athlete Alvi and I did our own swim workout (2200) while Karel and coach Joe confirmed our bike course for our afternoon workout. 

Yay - outdoor swimming!!

I can't express how amazing it has been to have an in-house cook at the camp house. With nearly 20 campers all staying in one house, it's been so nice to have several kitchens, all stocked with food and a camp menu with all lunch/dinner meals prepared in advance. 

At 1:15pm, we drove a few miles down the road to Lake Louisa State Park for our bike/run workout. It was a very warm afternoon so I instructed all our campers to stay well fueled and hydrated throughout the workout. Thankfully we have a lot of sport nutrition products -from a variety of great companies - for our campers to use throughout camp. 

We selected a 2-mile stretch of road that included a mix of rollers and different wind directions for the workout. While our stretch of road was only 4 miles total (out and back), we spent nearly 2 hours doing specific cadence and effort intervals and no one got bored. The quiet road was perfect for our campers to focus on their efforts and for us coaches to spend time with each camper. 

Did I mention it was hot and sunny?!?!

After the bike, it was time for the run workout. Our campers did a solid run off the bike - which was not easy considering that it was nearing 90 degrees outside. 

We stuck to our schedule and finished the first day of camp at 5pm and dinner was ready by 6pm. We all yummed over tacos and then finished the evening with our daily chat with coaches/campers. 

Hello from Trimarni camp!

We packed up the car on Tuesday morning and hit the road to Jacksonville, FL around noon. To start the morning, Karel went for a swim at Furman and I did a bike/run workout (indoors) to start the day. The furry crew went to their "spring break" camp at Grandmas.

I drove the first 3 hours of the drive as Karel worked on the computer (thank you hot spot!) and then we swapped. For entertainment, we listened to various triathlon related podcasts. We made one stop at Chipotle and funny enough, Karel and I both got the same dish - a salad bowl w/ rice, beans, veggies and tofu. Yum yum.

We arrived to our friends house in Jax around 6pm and I was quickly greeted with lots of sloppy kisses from sweet Reagan. 

After a delicious dinner prepared by Erica, I got to hang out with Erica and Joe's cute son Weston for a little and then it was off to bed. 

On Wednesday morning, we left around 7:30am for a 2.5 hour drive to Clermont, Florida. Joe, our assistant coach (who also let us stay at his house to break up our trip) lead the way and we followed in our car. When we arrived, we went straight to the NTC for a 3000 yard swim workout. Since our training is pushed to the side during our camp to attend to the needs of our campers, it was nice to get in a solid swim - while enjoying the warm weather.

After the swim, we drove 20 minutes to our camp house "resort" and for the next 3 hours, I was on "party planner" mode, getting the house ready for the campers. 

So much sport nutrition!!

Awesome Trimarni camp swag bags!!

Our 20 campers started to roll in between 2-4:30 and at 5pm (after a brief camp intro) we headed out for a 1-hour social spin. 

We are so grateful that Kathleen is here to cook for our campers. Not only did she do all the grocery shopping (and keeping our kitchens stocked with food) but she is preparing all of our meals. 

In the evening, we had our formal camp introduction and went over the Thursday camp schedule - which will include a full day of training. 

Celebrating Registered Dietitian Day

As part of National Nutrition Month, I'm excited to share that today is Registered Dietitian Nutritionist Day!

When you have a nutrition question, where's the first place you go? Do you check the Internet, read a magazine or ask a friend? While you may find a quick answer to your question, it may not be the most accurate, useful or personalized response. Although many people have nutritional experience, a registered dietitian is your nations qualified food and nutrition experts. Do you need nutrition help? Find a RD who specializes in a field that can be of assistance to your personal health and/or performance goals.

As you may or may not know, the RD route wasn't originally in my career path. After obtaining a BA in exercise science and minor in psychology and then earning a MS in exercise physiology, I was focused on becoming a strength and conditioning coach. However, after getting involved in endurance sports, I wanted to learn more about nutrition and counsel athletes on daily and sport nutrition. I also knew that if I wanted to become an author, I needed the RD behind my name for credibility. I took the extra (long, expensive and difficult) step that many "nutrition experts" avoid taking - I went back to school for 3+ years to pursue an education in dietetics.

My life has changed in so many ways because of my RD credential. I constantly find myself challenged, driven and excited about my career in sport nutrition. In June, I will be celebrating nine years of having RD, LD/N behind my name, while also being one of the small group of dietitians who are board certified in sport nutrition. I am so honored to be recognized as a nutrition professional, among so many other extremely smart, passionate and dedicated dietitians.

Did you know that anyone can call themselves a nutritionist regardless of education, experience or background? But not every nutritionist is a dietitian. As you know, there are countless meal plans, books, articles, blogs, classes and seminars provided by nutrition experts who have no to little formal education on nutrition or simply hold a certification in nutrition.

Much of our public is confused and misled by the nutrition information and advice from nutrition experts, which ultimately devalues the qualifications and experience among RDs. Today is celebrating the many RD's out there who, by law, can legally provide nutritional counseling.

"Registered Dietitian Nutritionist Day was created by the Academy of Nutrition and Dietetics to increase the awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and to recognize RDNs for their commitment to helping people enjoy healthy lives. Registered Dietitian Nutritionist Day and National Nutrition Month® promote the Academy and RDNs to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information" - Eatright.org

Registered Dietitian Nutritionist Day Key Messages developed by the Academy of Nutrition and Dietetics:

• Registered Dietitian Nutritionists are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• Registered Dietitian Nutritionists have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, have completed an internship and passed a national examination.
• Registered Dietitian Nutritionists use their nutrition expertise to help individuals make unique, positive lifestyle changes.
• Registered Dietitian Nutritionists work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research, media, professional sports, and private practice.
• Registered Dietitian Nutritionists are advocates for advancing the nutritional status of Americans and people around the world.

Looking for a Registered Dietitian?
When you need accurate, personalized, realistic and practical nutrition advice, it's highly recommended to use the services of a Registered Dietitian. If you are an athlete seeking daily and sport nutrition advice, pursue a RD who is a Board Certified Specialist in Sport Nutrition (CSSD credential).

To find a registered dietitian in your area, visit EatRight.org and click on “Find a Registered Dietitian.”

HAPPY RD DAY!
Don't forget to thank your favorite dietitian today.

If you are interested in reading about my educational journey up until 2016, here's a blog post for your reading enjoyment. And here is my RD Exam "race report".