Tri It Coaching Services

03/10/2024

02/19/2024

Sunday Meal Prep & Soundtrack…..

Breakfast - Breakfast Tacos with eggs, yellow bell pepper, onion, oat milk and onion. Served on a tortilla with and option of topping with avocado, salsa or sour cream.

Lunch (2 options) - Chickpea Salad Sandwich with chickpeas, tahini, Dijon mustard, onion and cilantro.

Cucumber Sandwich with cucumber, Greek yogurt, cream cheese, chives and fill.

Both served on sourdough bread with cheddar cheese.

Dinner - Slow Cooker White Bean Chili with great northern beans, spinach, salsa, vegetable stock, corn, paprika, cumin and chili powder.

Today’s soundtrack was inspired by a song I heard yesterday. It was an artist I never heard of and thought you enjoy her music as well… This singer-songwriter is

02/12/2024

Meal Prep & Soundtrack….

Breakfast - Two versions of Overnight Oats with oat milk, protein oats, Greek yogurt, chia seeds and either pear, pecans, cinnamon & nutmeg or strawberry & protein powder.

Lunch - Sheet Pan Quesadilla with tofu, black beans, red bell pepper, onion, garlic, soy sauce, chili powder, cumin, paprika, salt, pepper & lime juice.

Dinner - Tacos with multiple options… sweet potato, mushroom, yellow pepper, red cabbage, lightly seasoned chicken, feta cheese, salsa, cilantro and homemade avocado yogurt sauce.

Today’s soundtrack was a mellow option as I listened to an Apple Radio station based on the sounds of Angel Olsen.

02/07/2024

Expanding knowledge…

Spent the afternoon listening to podcast with Dr Inigo San Millan. It definitely was worth the nearly 3 hour listen.

He discusses the science behind Zone 2 Endurance Training and how to put this science to practical use.

02/05/2024

Sunday Meal Prep & Sountrack!!!

Once again, the lesson was on providing variety within each meal ….

Breakfast - Apple Cinnamon Overnight Oats & Peanut Butter and Banana Overnight Oats

Lunch - Mushroom Sandwich with Pickled Onion and Crispy Tofu & Coleslaw Sandwiches.

Dinner - Naan Bread Pizza with topping options of barbecue chicken or Italian sausage, fried tempeh, artichoke hearts, mushrooms, black olives, spinach, sundried tomatoes, green & orange peppers, banana peppers, Brussels sprouts served on Naan bread with either a homemade tomato or white sauce.

Today’s soundtrack was inspired by a random artist I heard on an instagram reel … Margaret Glaspy. This led to listening to a lot of artist I may never have heard of before making the afternoon even more enjoyable. She is definitely worth checking out!

02/03/2024

Who is ready to see what Meal Prep & Soundtrack turns out tomorrow?

A twist on an old Naan bread recipe. Two different options for overnight oats. And two new sandwich recipes!

02/02/2024

All set for writing workouts! Have my blended overnight oats, latte and chill tunes…

Time to help athletes achieve their goals!

01/29/2024

Sunday’s Meal Prep & Soundtrack…

With some guidance after last week’s meal prep, the focus of this week is on variety within the meals planned for the week. So to show how easily it can be done, I went back to my initial meal prep lesson from last year.

Breakfast - Blended Overnight Oats. The main ingredients were oat milk, protein oats, maple syrup, Greek yogurt and vanilla extract. In one I blended banana as well & topped with granola. The other was blended with açaí & topped with mixed berries.

Lunch - Grilled Tofu Sandwich with Lemon & Rosemary. Tofu was marinated in olive oil, tamari, lemon juice, rosemary, garlic, salt & pepper. It will be served on a roll with avocado, mayonnaise and pesto. (No variety here - lol)

Dinner - Salads In A Jar. As you see in the pictures I had many options for filling the jars. Each jar was put together in a slightly different way with salad dressing, cherry tomatoes, pasta, sweet potato, chickpea, orange & red peppers, zucchini, cucumber, red leaf lettuce & green leaf lettuce. Two protein options to top each evening of fried tempeh or Italian sausage.

I also have additional ingredients n the refrigerator to add if needed.

Today’s soundtrack was different than the usual. After hearing a new artist, Sandy Bell, I used create a station on & just listened to a many chill songs from artist I never heard. It was awesome & relaxing!

I also filmed two videos of meal construction that I will need a view days to edit & add text and post later in the week.

As meal prep continues, I am beginning to think….. what meals or foods you would like to see me, with some guidance, prepare? You can respond to post or send a DM!

01/27/2024

From grocery cart to the countertop. Everything is set for a colorful & healthy meal prep! The focus of this week is variety within the meal plan…..

Stay tuned until tomorrow….

01/27/2024

Sodium plays a crucial role for endurance athletes by helping maintain fluid balance, preventing dehydration, and supporting nerve and muscle function. Adequate sodium intake is vital during prolonged exercise to replace what is lost through sweat, aiding performance and reducing the risk of cramps.

Do you know how much sodium you lose during training or racing? Every athlete is different and loses sodium at different rates. The best way to know is performing a salt test and getting it scientifically tested. I have used in the past!

01/21/2024

Sunday Meal Prep & Soundtrack!

Several new recipes to take on this afternoon.

Breakfast - Egg Sanwiches with egg, oat milk, spinach, smart bacon and served on an English muffin.

Lunch - Roasted Veggie Sandwiches with sweet potato, butternut squash, zucchini, alfalfa sprouts, a ricotta cheese & hummus spread and served on a whole grain bread.

Dinner - Creamy Penne with Spinach & Sun Dried Tomatoes with chickpea penne, onion, sun dried tomatoes, crushed tomatoes, plant based sausage, whipping cream, spinach, oregano, salt & pepper, garlic and parsley.

All told it took a little under 2 hours to prepare. A nice relaxing afternoon with some good tunes in the background. Today’s soundtrack was the Freightened Rabbit radio station on .

These recipes can easily adjusted in you prefer non-vegetarian options. If you like to learn more about the preparations or recipes shoot me a massage!