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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

Ladies Tri Night event - Perform Beautifully

Marni Sumbal

I could not have asked for a better crowd.....a bike shop PACKED with active women who all aspire to train smart, fuel efficiently and perform beautifully. Familiar and new faces filled the room and without enough chairs for the 60+ women in attendance - I'd say that's a great turnout for the first ever Trimarni Ladies Tri Night! An event not exclusive to triathletes but rather, an open invitation to anyone who lives an active lifestyle. And a huge thank you to those who changed schedules to be at the event, who came early and offered to help and to our amazing friends in Waycross, GA who made the drive just for this event. Thank you!
 

After changing out of my scrubs from a busy day at Baptist Medical Center Beaches, I dressed "up" in my Oakley shine support tank and had all my Oakley Women shades out for display.

The first 40 women who arrived by 5:50pm received a PACKED goodie bag thanks to Hammer Nutrition. Hammer Nutrition has been wonderful in terms of fueling my active lifestyle and I am thankful that they also help me out in many of my speaking events. I've been a loyal Hammer user for at least 5 years and with 5 IM's (2 IM World Championships) and 6 Half Ironman's behind my name, I couldn't ask for a better company to provide quality products to help me fuel my endurance lifestyle. If I had to pick my favorite products they would be Strawberry Heed, Grape Fizz and Huckleberry Gel (+ gel flask). And for supplements, hands down tissue rejuvinator is the best because it takes the place of ibuprofen and keeps me functioning well during my peak training. I have not used an anti-inflammatory pill since 1 week post Kona last October (I never use any type of anti inflammatory during or immediately before any race). Also to thank, 110% Play Harder helps the recovery process thanks to their genius mobile-ice bath + compression.



Without a doubt, everyone LOVED Veronica's Health Crunch. Not a seed or nut left in sight at the end of the event. I'm so proud of Veronica for having a vision and a goal and for making her dreams come true. A few years ago she approached me at one of Karel's cycling races, telling me about her idea for granola. Now, several years later her product is ending up on shelves at Fresh Market (can't wait for it to get to Jacksonville) and she is selling her product online. It is absolutely delicious and the ingredients are so simple, yet perfectly blended. YUM!!
 
Another big thanks to Chobani for donating Greek yogurt for the event. To introduce the ladies to other types of yogurts, I picked up my favorite plain yogurt, Dannon nonfat which sits very nicely in my tummy and is the perfect compliment to any fruit or smoothie. Both yogurts are packed with calcium and protein and went nicely with the health crunch. Oh, and the pink napkins are super cute.
(don't worry - the dietitian in me made sure all the yogurts were on ice before the event. No need for anyone to get sick)

 
I'm sure no one forgot about the amazing giveaways.....Hammer, Oakley, Veronica's Health Crunch, 110% and Nootca really hooked us up with some amazing swag. Also, president of the HammerHead Triathlon Club, super star IM triathlete Susan Wallis also provided lace locks to two newbie triathletes, doing their first triathlons this month.
  • Oakley donated the Drizzle and Overtime shades as well as the adorable Carver bags.
  • Hammer went above and beyond with Recoverite and Gel jugs + flask + fizz.
  • Veronica's Health Crunch donated a HUGE bag of her delicious crunch.
  • Nootca donated their amazing anti-fog 207 goggles (which I have been using for the past few weeks and will be wearing at Branson 70.3 next weekend).
  • 110% Play Harder donated the Mercury sock as well as one of their TOP sellers, the calf sleeves. They also provided a visor which is super comfy (Karel and I both have one for the hot summer training).
  • And last but not least, I have to give a HUGE thanks to Trek Jax for opening the shop after hours for the event. Karel is the GM of the San Jose location but his boss Jeff Kopp and his wife Alycia have been super supportive of all my career endeavours. They didn't even hesitate when I asked if I could hold a Ladies Tri Night event, after my friend Sky wanted to have an "informal" nutrition and training talk to 5 of the ladies who she is training for their first triathlon. Who knew it would end up being such a fabulous event with such great support of some amazing companies who embrace an active and healthy lifestyle. I also want to thank Trek employee Nicole for taking time out of her evening to be at the event to answer any female bike-related questions. Courtney P. also works at Trek but she just finished the Las Vegas 70.3 World Championships.

The presentation lasted around 40 minutes so I'd like to recap a little of the first part of the talk....saving the rest for another blog.

PERFORM BEAUTIFULLY

I read a study not too long ago which triggered me to begin my talk on the topic of Perform Beautifully, as part of the Oakley Women campaign.

-Gender and Body Image Study:
ØFemales 50+ years of age, 1,800 U.S. Women
Ø27% obese, 29% overweight, 42% normal weight, 2% underweight
-Results:
Ø4% binge eat
Ø8% purge
Ø70% diet to lose weight
Ø36% dieted ~50% of the time in last 5 years
Ø41% check body size daily
Ø40% weigh themselves at least twice a week
Ø62% report body weight negatively impacts their life
Ø79% report body weight affects self-image
Ø64% think about their weight daily
Environmental Nutrition Sept 2012, Vol 35, No 9.

I struggled making it through my Dear Body letter as I read it allowed but I felt it tied so nicely with the study which shows how women can spend so much of their life focused (and obsessed) on body image - almost wasting life away just to achieve this "perfect" vision of what they feel is "healthy". There's no point in a lean body if you can't do anything with it and certainly, as an athlete, the body is going to change throughout the year and season.
I wrote this letter to myself just a few days before my 4th IM. I found it a life-changing experience and I encourage others to spend the time thinking about what you would say to your body - hopefully positive and perhaps apologetic at times.


 I always try to leave my audience with take-aways rather than just lecturing on what to do. I like to give advice that everyone can use based on their own lifestyle needs. I don't like to lecture, but rather inspire.
 
Here are a few tips if you are striving to perform beautifully:
*Aim for progress not perfection.
*Love your body not for a number on a scale, but for allowing you to cross finish lines by being healthy and strong.
*Don’t rush life. Every day is worth living.
*Every body is special. Embrace your body and individual needs. Don’t live a strict lifestyle but one of balance, consistency and enjoyment.
*Give yourself a reason to wake up every morning with a can-do attitude.
*Set short and long term realistic goals rather than living a life of regret, failure and obsession. Goals require dedication, energy and passion.
*Recognize your own individual needs based on your current training and lifestyle requirements.
 
*Be kind to your body so it doesn’t fail you. Thank your body, daily.
*Recognize the rewards of consistent daily exercise. Eat for fuel and for health.
*To perform beautifully, one must be patient. Take pride in the steps that are required to achieve goals in life and find ways to overcome obstacles with beauty, passion and grace.
 

More to come on how to train smarter......