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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

Reflect, Rejuvenate, Refuel - it's the off-season!

Marni Sumbal

I'm currently finalizing the last parts of the newest pre-built plan at Trimarni Coaching and Nutrition. The Trimarni 5-week off season transition phase training plan includes 5 weeks of strength training, hip/core work, specific workouts for swim, bike and run to improve form and efficiency as well as 5 weeks of nutrition tips!! This plan has taken a while to put together but I am so excited to offer it to athletes and fitness enthusiasts in the next few weeks to help everyone improve the chance of having a great consistent 2014 season.

In the mean time...enjoy my latest article from my monthly column at

Reflect, Rejuvenate, Refuel in the Off-Season
By Marni Sumbal, MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC

Hard works feels amazing when it pays off. Although training for an event can be hard on the body,  the positive energy that you receive at a finish line is worth all the sacrifices.  

It's important that your off-season compliments your racing season. The key to the off-season is to enjoy a well-needed break from structured activity but to not lose the fitness that you gained throughout last year.

Here are a few tips on how you can feel great about your 4-6 week, planned off-season:

How'd you feel about last season? Did you try a new event or distance or are you still chasing a PR or podium spot? Address any limiters that can be worked on with strength training, flexibility or with a change in your weekly routine. As you plan for next season's races, consider weather, terrain, time of the year and distance to highlight your strengths.

Save your energy for when it counts. You do not need to be "in the best shape possible" 365 days a year. To get faster and stronger, the body needs training stress so the off-season is the perfect time to exercise just for health benefits. Consider trying something new to meet other fitness enthusiasts or, take an active trip. Although strength training, hip and core work is recommend year round, the off-season is the perfect time to reduce risk for injury and improve power with strength training, functional exercises and/or plyometrics.

Refuel  The celebratory post-race foods should only last a few days until your body will request a more balanced, nutrient dense diet. Whereas many athletes fear the off-season for unintentional weight gain due to reduced training volume, I recommend looking forward to the off-season as a time to develop a healthy relationship with food, to discover your culinary creativity and to get to know your body and true hunger signals when you aren't excessively burning calories. Learn to create a more real food diet which is filled with lots of seasonal fruits and veggies and complimented with whole grains and fiber-rich starches, quality protein and heart healthy fats. If you struggled with energy/fatigue, body composition and/or your relationship with food and the body during the past year, consider using this time to work with a dietitian that specializes in sport nutrition.