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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life


Marni Sumbal

Yesterday was National Pancake day. I plan to celebrate the "holiday" this weekend after one of my long workouts. Although I have a recovery week and an easy 2 hour ride + 30 min run for Sat., I must pay tribute to all the pancake lovers out there :)

I usually have a box of whole wheat and white flour in my pantry but I really like the whole wheat pancakes. However, Karel (and myself sometimes) find it hard to eat a whole wheat pancake after a hot, long ride. The white-flour pancakes seem to digest a bit easier because they are so much lighter. Because we all need more fiber in our diet, here is a "lighter" option for pancakes which will provide your body with complex carbs after your weekend workout, without causing you to feel stuffed. Also, because the batter is low in calories, you can really "dress up" the inside of your crepe however you choose. I like PB and Jelly with granola, yogurt and raisins whereas Karel likes a scoop of ice cream and a piece of dark chocolate. Ok, so this "pancake" is more like desert but we all want a little something sweet after a hard workout.

1/2 cup whole wheat flour
1/4 cup water
1/4 cup skim milk
1 egg (or 2 egg whites)

1. In a large bowl, whisk together the flour and eggs. Slowly add the milk and water. Stir until everything is mixed well.
2. In a non-stick pan, sprayed with olive oil PAM, heat your pan to low-medium heat. You do not want to overcook your crepes on high heat!
3. Pour a few spoonfuls of the batter in your pan and and tilt the pan in a circular motion (off the flame) so that the batter spreads around the pan. It should look like a thin pancake.
4. Flip after 2 minutes of cooking, or until bottom of the crepe is lightly browned.

This batter would probably give you 4-5 medium sized crepes so if you have a bigger family (or appetite), double all of the ingredients. If you do double the ingredients, use 3 egg whites and 1 whole egg to make sure you get enough protein in the batter.

ENJOY this yummy treat!!

If you are only doing 1-3 hour workouts on the weekends and feel like you don't need all the calories from a pile of pancakes, you can't go wrong with crepes and a side of scrambled egg whites or an omelet.

The standard crepe is rolled with either fruit or jelly in the inside. Pick your toppings for the inside and don't be afraid to add variety such as an assortment of fruits, nuts or different low sugar/low fat spreads. I like eating my crepe like a pancake so I don't roll mine up, but Karel does a great job with his presentation of a perfectly rolled crepe...with yogurt ice cream inside :)