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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

Nutrient-dense event-day creations

Marni Sumbal

Salads don't have to be boring unless this is your idea of a salad.



And certainly, you don't have to be the party-pooper if you bring a plant-strong meal to a holiday event. Certainly, there will be plenty of options to enjoy a little of everything and of course, I want you to enjoy your options and feel great about whatever you put into your body. But, perhaps, as you happily indulge in some occasional treats/eats, you may inspire others by your delicious, nutrient-dense creation.


Growing up as a competitive swimmer, I was never a salad eater and didn't really focus on eating a lot of veggies..... unless they were drenched in ranch dressing and covered with croutons and cheese.  And even though I became a lacto-ovo vegetarian at the age 10ish, my definition of plant-strong was "I don't eat meat"....so that meant, bring on the cheese and anything that doesn't have meat or fish in it!

Oh how times have changed. Still a competitive athlete but I have a great appreciation of how plant strong meals can give the human body a powerful dose of nutrients.

So, in honor of any event/party that you may be going to tomorrow or in the future, here are 3 of my many favorite plant strong creations for you to enjoy!

Have a great 4th of July and be safe.

Mango-kiwi fruit salad
3 kiwis (sliced)
1 mango (cubed)
10 baby carrots (chopped)
1 small apple (chopped)
1/4 cup grapes (halved)
1/2 large lemon juice (or small lemon) for dressing




To cut kiwi's:
1)Cut kiwi in half.
2) Use a spoon to remove skin from kiwi
3) Turn skin inside out.
4) Cut off the ends.





To cut mango:
1) Cut segments out around the core
2) Use a sharp knife to make a grid on mango segments.
3) Use your thumbs on skin-side to pop out the top of mango segment.
4) Cut off cubes with knife.






Carrot, Coconut and Raisin salad


1 bag pre-cut matchstick carrots
4 tbsp shredded coconut
2 tangerines (sliced, seeds removed) + juice
1 pear (chopped)
1/4 cup raisins
1/4 cup cranberries
1/2 lemon (juice)


Cucumber Tomato salad




1-2 large cucumber - halved then sliced again in half (I made it look extra pretty by scraping a fork on the outside of the cucumber before cutting it)
5 roma tomatoes - halved, then sliced again in half
2 ounces block mozzarella cheese - cut in small cubes
Pepper, pinch of salt, pinch of sugar
2 tbsp balsamic or any vinaigrette
1/2 tbsp extra virgin olive oil