contact us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right.


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

Sweet and spicy wraps

Marni Sumbal

I guess I should follow up with my previous blog topic when I discussed Karel feeling "off" on Tues. Well, after a massage on Tues and a meeting with his sport nutritionist/chef (aka ME), Karel was physically feeling much better after he got off work on Tues as his mind was never "off" and he still had motivation but just couldn't find that extra gear in his legs. After a great night of sleeping on Tuesday, he was looking forward to a perceived exertion mid-week "long" ride on Wednesday, followed by a short run (his day off from work since he works Saturday's). 

On Wednesday we left our place early in the morning for a 3 hour ride and as we neared 30 minutes, I knew something wasn't right.....Karel was feeling good. Actually, more than good. 

Not even looking at his power meter and simply going by perceived exertion, Karel was "dancing" on his peddles as I was thinking to myself.....wow, if I could only have a RPE ride averaging 22-23mph!

After ~3 hours and around 64-65 miles, we arrived back at home and he went for a 4 mile "go by feel" run...I walked Campy around the block.
I, on the other hand, did not have the day off work (not sure I ever do as a small business owner), as I needed to get to work (home office) and I was glad to skip a run off the bike because my body was not expecting Karel's "steady" pace on Wed. I suppose I secretly like it when Karel has "off" days but then again, I can't get faster and stronger if I am not being pushed. Thanks Karel for bouncing back as if you never had an "off" day.....my legs thank you for that ride. 


So to return the favor as I always do, I thanked Karel for letting me discover a new limit with my cycling by preparing a delicious "light" meal on Thursday evening. I took Thursday easy and only swam in the morning - although a 4800 and a great main set solo and then with Karel (I helped him pace 4 x 400's at his IM pace). 

After Karel got home from an evening 1:20 run on Thursday, I decided he needed something light on the stomach to ensure that he could refuel but still get a good night of rest. I made a smoothie earlier that morning so I froze ~16 ounces of it for Karel for the evening knowing he would be doing an evening workout. 

Dinner was super easy to prepare and deliciously tasty.

                          

 I loved the flavors of the spicy wrap and Karel yummed his way through the dessert wrap. I hope you enjoy and feel free to modify to create your own spicy and sweet wraps/ 




Mexican wrap
1 wrap
Mixed greens
Spreadable cheese (I used farmers cheese) - you can also use avocado, hummus or any spread
1 egg +1 egg white (scrambled with a dallop of greek yogurt) - I did this in the microwave, on intervals of 45 seconds, scrambling every 45 seconds with a fork. 
Black beans
Tomatoes
Green bell pepper

Dessert wrap1 wrap
Orange slices (you could do any fruit that you like to pair with chocolate - apples, pears, banana or pineapple would go great!)
Yogurt
2 dark chocolate hershey kisses (or any chocolate of your choosing) - melt chocolate (unwrapped) on wrap in microwave on plate for ~45-90 seconds until slightly melted. Quickly spread with knife before chocolate cools and gets clumpy.


(You can use any wrap of your choosing OR you can make your own "wrap" by using your favorite pancake recipe/batter and making it a light consistency by adding extra water and then cooking on skillet to make a very large, thin pancake)