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

Make these 3 changes now before 1/1/14

Marni Sumbal

65 days until January 1st, 2014!!!! 

Where are my goal setters at? I know you are dreaming big right now just like me!

Even if 2014 will be an exciting year to conquer challenges and reach new goals, are you going to put off making small daily changes for the next 2 months when you could be working your way to developing better, stronger and smart skills for 2014? Do you really want one day, on Jan 1st, to be the day when you feel pressure to make extreme, unrealistic, temporary changes in the areas of diet, exercise and lifestyle when you can spend 65 days making small changes?


Don't wait for the perfect time - there will never be one. Create one small change today that will set you up for a better tomorrow in the areas of diet, exercise and life.


Three changes I suggest:
-Diet: Eat a satisfying breakfast and continue to tweak it so that you can stay satisfied for 3-4 hours (ex. add a bit more pro/fat to your carb selection and stick with real foods).

Try this: Nutty Pear Oatmeal

1/2 cup oats (dry)
1 tbsp raisins
1/8 cup seeds + chopped nuts (mixed)
Dash of cinnamon
1/2 large pear (sliced - save the other half for snack + 20 pistachios)
~15g of protein powder (whey, soy or vegan - different products may cook differently, mix together before cooking and stir at 45 seconds)
Water/milk to meet consistency needs
(if you don't want to add protein powder, you could mix it or have a side of 4-6 ounces greek yogurt plain (0%).
1 tbsp chia seeds OR 1 tbsp ground flax seeds
-Cook for 60-90 seconds and add more water/milk to meet consistency needs. 

-Exercise: Don't think big, even a 20 minute workout or movement will burn calories. Try to aim for 30-60 minutes of movement daily. Try to walk more.

Try this: Fitness magazine walk workout (perfect for lunch break or before/after work)

-Lifestyle: Try to go to bed earlier to get a restful night of sleep. Consider evening habits that may be keeping you from getting a good night of sleep (Eating dinner too late, snacking too much in the evening, staying on the computer too late, watching TV, bringing stressful thoughts or a big work to-do list with you too bed, too much afternoon/evening caffeine).

Try this: Read an old blog post I did on sleep (it does a body good!)


So, are you ready to make the changes now in order to receive the results on January 1st? 

You are in control of your choices - don't wait, act now. Making small tweaks to set yourself up for a better tomorrow.