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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

Heart happy homemade raw bars

Marni Sumbal

Last Wednesday I had a great time with Baptist HeartWise for Women and News4Jax for our live segment on making healthy changes in the diet. I believe in a good-better-best system which I was taught in my internship by one of my preceptors who specialized in eating disorders. Always being taught of the best, right and perfect ways of eating due to nutrition guru's being the "experts" on everything nutrition-related, I really learned to appreciate this more practical and realistic way of eating. I hear all the time of people who talk about good and bad food, eliminating food and just eating in a way that seems extremely strict. In understanding that we want to make changes for a healthier lifestyle (long-term healthy living), the good-better-best system is a great way to not feel pressure to change everything at once. Although we all want things to happen yesterday when we want the results today, life is a journey, not be rushed but far too often, people waste days to make progress and then get frustrated when they feel defeated by not sticking to unrealistic, extreme, short-lived eating and exercise plans. 

Before our LIVE segment, Melanie and I did a taped segment at Winn Dixie where we shopped around for a healthy food options in both the perimeter and aisles. We focused on things to look for in food and what to de-emphasize as well as emphasize. No need to have an off-limit food list when it comes to healthy eating. When you eat a balanced diet, there is room for "extras" - not a lot, but still room. 

HERE is the link to the taped segment.

HERE is the link to the LIVE segment. 

And what grocery shopping segment would be complete without a yummy homemade bar recipe???

This was a creation I made for the segment and approved by everyone who has tried it. I hope you enjoy it! Karel has been yumming a lot as he is snacking on it all day at work :) Looks like I need to make another batch!

Heart-happy Raw Bar Recipe (no cooking/baking required!)

1 cup instant rolled oats (dry)
1 cup medium pitted prunes
1/2 cup dried apricots
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp cloves
1 tbsp unsweetened coconut (shredded - which is included in nutrition analysis) or ground flax seeds or chia seeds
1/4 cup each - cashews, peanuts, pecans, walnuts (unsalted) - recommend to buy in bulk (ex. Winn Dixie, Trader Joes, Publix or Whole foods)
1/4 cup pumpkin seeds (unsalted)
1/4 cup honey (use a little cooking spray in measuring cup to help honey easily pour from cup into bowl)

1. In food processor (ex. I used the Ninja processor) combine oats, prunes, apricots and spices (including coconut). Pulse 5 times, for 1 second each pulse. This should make a sticky paste. Empty into large cooking bowl.
2. Combine 1/4 cup of each nut (not pumpkin seeds or honey) in food processor and pulse 4-6 times for 1 second each, until nuts are chopped but not finely chopped. Empty into large cooking bowl with sticky paste.
3. Add pumpkin seeds and honey to bowl and mix with clean hands until evenly combined.
4. Press on small cookie tray sprayed with a little non stick spray (it's ok if the bar doesn't cover the entire cooking tray. Bars should be thick enough to reach the top of 3 of the edges. Press down with palm of hand (use a little cooking spray on hands to help prevent sticking).
5. Place cookie tray in freezer for 1 hour. Keep in refrigerator in air-tight container or baggie for up to 1 week (if they last that long). Bars may not stick together if left at room temperature but they will still taste great!

Nutrition facts:
Servings: 16
Serving size: 1 bar

Calories: 130
Fat: 6g
Saturated fat: 1g
Monounsaturated fat: 2.5g
Carbohydrates: 17g
Sugar: 9g
Fiber: 2g
Protein: 3g