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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

A BIG thank you to....

Marni Sumbal

*TO Karel - for believing me when I think to myself "there's no way I can do that!" I will remember this weekend as one of my toughest training weekends to date. The wind forced me to play a lot of games with my mind and body. I found myself cutting a lot of deals with myself, not to quit, not to say "I can't" and to try my best to silence any and all negative thoughts. I wasn't perfect in hitting my zones but that wasn't my goal. Give my best and see what happens. That is what this weekend was all about....for on race day, I don't remember the missed zones or the missed workouts but rather the ones that force me to give my best, whatever that may be on that given day.

*TO my mind and body -

Again, you did not dissapoint. We did it together, despite forceful wind and a busy weekend.

Workouts this weekend:
Saturday - 3:30 bike + 30 min run
Bike - 2 x 20 min w/ 2 min EZ
2 x 25 min w/ 2 min EZ
10 min EZ
1 x 30 min
(all within Z3 to low Z4, but specific watts for each interval)

Run - 1/2 IM pace tempo - averaged 7:30 for the entire 30 minute run. I suppose my legs were craving a run and to get off the bike!

Sunday - 30-60 min warm-up spin + 1:30 run
Bike - up to 60 min, loosen the legs, get warmed up

Run - 1.5 miles "warm-up"
20 min Z3 (averaged 7:30 min/mile pace for the tempo)
Main set: 4 x 8 min Z5 w/ 2 min recovery walk/jog
#1) 6:45 min/mile #2) 6:44 min/mile #3) 6:45 min/mile #4) 7:07 min/mile*
*Did not want to do any of this main set. But to find motivation, I decided to do 4 min out, 4 min back to keep my mind happy. I bargained with myself.."Ok, just one more and then I'm done". Managed to have 3 steady efforts and when I got to #4 I was totally done in my body but mind was still strong. I dedicated my last interval to those who can not run. I figured why focus on what you "can't" do when you can focus on what you "can" do. I cruised for the first 4 min and found that last bit of motivation to squeeze in a 7:07 min/mile average for the last 8 min interval.
1.5 mile "campy" run

TO Hammer - for making gel flasks, FIZZ and sustained well as many other quality products like HEED and Hammer Gels. No bonking during my workout (although I was extremely tired after my bike) all thanks to sustained energy mixed with heed (1 scoop each). It gives me the perfect "Sustainable" energy for my longer rides. Also, 1 FIZZ post workout help curb those post-workout "salty" cravings and to help my muscles recover properly.
Hammer discount
(Use my discount code for a 15% discount off your first order. However, if can buy local, please support your local bike, running or tri shop and support small businesses)


no matter the day, Campy loves his life. He finds a reason to be thankful for what he has and he never complains. He makes me feel like I am an Olympian in training every single day and even on most tiring days and workouts, he boosts my energy with a few kisses and lots of energy. His love is contagious.

110% Play Harder - mobile ice bath, recovery compression gear
Louis Garneau - the most comfortable clothing for training and racing
Oakley women - for making safe, stylish gear and shades to support my active lifestyle
Fuel belt - to help me stay hydrated and fueled, no matter the workout or where I am training
Road ID - to ease Karel and myself, when we train
Garmin and power meters - for helping me stay consistent with training
(Let me know if you are interested in a QUARK - as a coach I have a discount)
Trek bikes - I absolutely love being part of the Trek Family!
Iron Girl - and other magazines, groups, clubs and races for women. I love being a woman and sharing my lifestyle with others - we are strong, confident and independent!
Trigger Point - after every workout and every evening before bed, I roll on my butt (Piriformis) with the Trigger ball and use the trigger roller for my back and legs. I make the time to prevent injuries (long history with hip/piriformis issues) because I'd rather skip out on 10 min of biking, running or swimming in order to work on my "issues" rather than trying to get in extra miles/yards often at the cost of possibly missing days or weeks of training due to a serious injury.

TO MY PARENTS AND ATHLETES/FITNESS ENTHUSIASTS (nutrition and coaching - for always being a phone call or email away. It is amazing how one can feel inspired and motivated by others.

The best things to make (and come home to) after a hard training session. Perfect with a glass of milk and a furry best friend to help me clean up my plate/cup.

1 cup oats
2 tbsp honey
4 dates (quartered and diced)
1 ounce walnuts (chopped)
Pinch of sea salt, nutmeg and cinnamon
1 large gala apple, chopped
2 tbsp flax seed (ground)

1. Preheat oven to 375 degrees.
2. Combine all ingredients (with clean hands).
3. On medium baking sheet, spread a thin layer of canola oil to prevent sticking.
4. Spread out granola and bake 12-22 minutes (or to meet your "crunch" needs)

My motto: Train hard, recover harder.
I can't say it enough but in reflecting over the past few years with my training, I've really learned to embrace recovery. I do not see it as a time to lose fitness, but rather to gain fitness. Of course, I also feel comfortable in my body and eating routine to trust myself on a weekly day or two of low-impact, non-weight bearing or no activity.
Here's a great article about recovery, featuring Coach Matt Dixon - a coach that I highly respect and has changed the way that me, Karel and my athletes have approached training....and recovery.
Q&A with Matt Dixon: Triathlon Training Tips and More