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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

Filtering by Category: "recipes"

Let's eat! Trimarni sushi, pomegranate banana bread and more!

Marni Sumbal




Pomegranate smoothie
1/3 cup pomegranate seeds
1/2 large orange (without peel)
1 large celery stick (chopped)
1/2 large banana (very ripe)
1 tsp ginger chopped
1 tbsp chia seeds
1/2 cup  milk
1/3 cup greek yogurt (Fage 0% plain)
Small handful spinach
1 tsp cinnamon
~25g protein powder
10 ice cubes
water to meet consistency needs.

1. Blend ingredients for 90 seconds to make a smoothie meal that is thick enough to eat with a spoon. 


Zucchini pomegranate banana bread
2 bananas (very ripe), mashed
1 egg
1 tbsp olive oil
1/4 tsp salt
1 tbsp vanilla extract
1/3 cup skim milk
Pinch nutmeg
Pinch all spice
1 tsp cinnamon
1 cup zucchini (shredded)
1 cup pomegranate seeds.
2 tbsp white sugar
1 tsp baking powder
1 cup oat flour

1. Preheat oven to 350 degrees. Spray two 8 x 1 1/2 inch pans with non stick spray.
2. Combine all ingredients except flour and mix well.
3. Add the flour until evenly combined.
4. Pour batter in one pan until 3/4th filled. Pour leftover batter in other pan (will make a thinner bread for pan #2).
5. Bake for 45-50 minutes. 



Mixed greens salad w/ fresh fruit and pistachiosMixed greens with pistachios, pomegranate, avocado, raspberries, apples, orange pepper, chives, purple onion, edamame and Parmesan topped with olive oil and a side of bakery fresh bread.



Avocado Sushi
Wild rice (cooked)
Sauteed onions and mushrooms (in oven or skillet - tossed in a little olive oil) or raw
Avocado - chopped

1. Take seaweed "paper" and lay flat on plate.
2. On 1/2 of paper, spread with semi warm rice. Top with onions, avocado and mushrooms.
3. Roll seaweed into roll and enjoy. 



Taco saladMixed greens, avocado, onion, green and red pepper, cucumber, tomatoes, pumpkin seeds, salsa, pinto beans and carrots topped with crumbles chips (from Miami 70.3 travel home stop at Moe's) and a side of cottage cheese.


Why I love my real food diet: It is not a mass marketed diet fad, temporary change or extreme approach. It's real food in a balanced way that fuels life and reduces risk for disease....and it tastes great!
Happy eating!



2 weeks post IM KONA (recipes and pics)

Marni Sumbal

Wow - I can't believe it's been two weeks since IM KONA.

After a few days, the aches, burns and chaffing subsided and that was a sign that I was officially in my off-season...and  I'm totally enjoying every day of it! Three full weeks of no weight bearing activity (ex. no running, plyometrics, etc.), no workout structure and no alarms. There's plenty of time to catch up on house chores, be super creative in the kitchen, take longer walks with Campy and just give a little TLC for my awesome body for what it allowed me to do this summer. And to rest up for a very exciting season of destination races: St. Croix 70.3 (May), IM Austria (June), IMWI (July). There's a lot of work to do in the off season after my recovery period and I am really excited to set new goals and to enjoy another exciting year with my healthy body.



Just to recap the past few weeks, there have been no post-race blues, no guilty feelings about no structured activity (typically 30-60 min of working out a day - swim, elliptical, walking, core/hip work. I've only biked once on my road bike) and a lot of transitions with Trimarni Coaching and Nutrition. There will be many exciting announcements to come but in the mean time I have been working on new services, camps/clinics, discussing coaching with potential athletes (love working with athletes who love hard work and dreaming big!) and Karel now offering Retul fitting and his pre-race "valet" bike tune-up service (IMFL is around the corner and there are many bikes in Jax that are now faster thanks to Karel working his magic on them).

And to summarize the past two weeks in pictures, I must say that my life post Triathlon season doesn't look much different than the training for two Ironmans over the past 22 weeks. Triathlons are my lifestyle, not my life. I will never stop eating for health as I know the same foods that help reduce risk for disease also help to fuel my active lifestyle. 

Can't beat this fall weather! I love my Campy walks!

What a stud - IRON DOGGY!

Sauteed kale with olive oil, tossed in a skillet with a stir fry of corn, cooked quinoa, mushrooms and onions - topped with asiago cheese. Side of cottage cheese (Daisy Brand 2%) and pineapples.

Road bike spin followed by a shop at the farmers market. Not a bad problem to have a bag overflowing with seasonal fruits and veggies. 

Putting my farmers market finds to good use - rye bread with scrambled eggs and fresh strawberries and a side of sauteed kale, onions, garlic, red peppers. 

Thin roasted, crunchy potatoes (425 degrees, slice thin and toss in olive oil and season with salt/pepper and bake for 25-30 minutes or until golden brown) and a stir fry of quinoa, peas, tofu, tomatoes, chickpeas and mushrooms. 

Working at Baptist Medical Center South - I always leave with a better appreciation of my health and feeling so incredibly thankful that my body allows me to do what I choose to do with it. I also learn something new every time I see patient. Luckily, the day I worked last week wasn't filled with Cancer patients. Those days are always hard on my heart. 


Trimarni stew - broccoli, chickpeas, black beans, tofuy, garlic, onions, peppers, quinoa (or brown rice) + marinara sauce (about 1/2 - 1 cup) + water to meet consistency needs. Cook covered on low heat for 1 hour and plan for leftovers (they will taste great the next day).


Karel's Czech inspired egg salad - dill pickles, tomatoes, leeks, green pepper, eggs (hardboiled) and greek yogurt (0% Fage) on a bed of mixed greens. 

I spoke at 1st Place Sports as part of a panel of experts to a group of half marathon and marathon runners. My talk was on pre and during sport nutrition for training and racing. I gave away a lot of my special tips and suggestions and had lots of props. 

What a perfect combo for a snack (or pre dinner munchies) - cucumbers and feta cheese

Oh - SURPRISE! I got a new bike - thank you Karel!! 

.......Which means Trimarni and her one of a kind, custom paint job, is for sale! Email me if you are interested in the price and specs on the bike (Karel has kept this bike maintained since I got her with tune-ups at least every 2 weeks). 



And now - happy times are ahead. This weekend - Campy is taking his first trip to Miarmi for Miami 70.3 to watch Karel race and to cheer on all the amazing athletes (like Trimarni athlete Caitlin from Healthy Tipping Point) who is doing her first ever half Ironman!

After 12 weeks of working together - coach and athlete are reunited at last!


That bike (and the legs behind it) have the need for speed! 




I love making memories with these two!


Happy 5 year anniversary (10/26/08) Karel!! I can't wait to keep making memories with you (and Campy)


What a lucky doggy!



Great times in Miami! Can't wait for race day tomorrow! 



Kona IM training update + yummy creations

Marni Sumbal


Wow - 45 days until the big day!! I'm so excited for my 3rd opportunity to race in the Ironman World Championship and I am incredibly grateful to my body for allowing me to have some awesome workouts so quickly after recovering from Ironman Lake Placid (IM #6). 

Last week was very challenging but I allowed myself plenty of rest so that the weekly volume wasn't so high that my immune system, motivation and body would suffer. 

Sunday was a mentally and physically tough workout thanks to Coach Karel for reminding me that you don't get very far without hard work....and you have to get faster before you go longer. 

Saturday: AM 4 hour bike + 45 min run (average pace ~8:15-8:20 min/mile) (brick)
Bike Main set: 
4 x 30 min @ 10-15 watts higher than IM pace w/ 4 min EZ in between

Nothing like a 2 hour and 16 minute main set to keep my mind focused. 

Monday was a day off (+ hip/core work and stretching). 

Tuesday: AM 1:45 bike (trainer) + 6 mile run (+ 1/2 mile campy run) (brick)
Bike:
Main set 3x's:
5 min @ Z4 watts, 10 min Z3, 5 min Z4
5 min EZ spinning
(another mentally and physically tough workout!)

6 mile run off the bike:
First mile steady, perceived effort 7 out of 10. walk 1 minute.
Main set: 4 x 1 miles at sub 7:30 min/mile pace (Half IM pace) w/ good form w/ 1 min walk in between
(7:22, 7:21, 7:12, 7:18 min/mile)
Cool down + Campy run

Wednesday: AM 1 hour swim + 1 hour run (brick)
Swim: 3100 yards
Main set: (with 1 minute rest in between each set)
4 x 200's w/ 20 sec rest (IM effort)
4 x 100's w/ 10 sec rest (olympic distance effort)
4 x 50s w/ 5 sec rest (fast)
4  25's w/ 5 sec rest (fast)

Run:
20 min warm-up (walk as needed to keep good form, slow pace)
Main set (20-60 minutes):
3 min @ marathon goal pace, 2 min @ half marathon goal pace. Straddle treadmill 30 sec, keep repeating until 1 hour.
Total 7 miles with warm-up//cool down 
Stretching + light hip/core work


Body and mind feel healthy and happy. No signs of being run-down, overtrained or injured and I love the balance of training with life. Just enough training stress for my body to adapt but not too much that my life would feel overwhelming with the upcoming IM. I'm looking forward to a bike-only workout tomorrow, long swim on Friday and a solid 3-day weekend of training with focus on intensity and moderate volume (and day off Tues). My first "long" ride after Placid will not occur until Sept 7th and that will be 5 hours. 

I love to keep my body and brain fueled on a daily basis, in addition to fueling before, during and after EVERY workout that I do. No ifs, ands or butts about it...I love to fuel my body when it is under the most physiological stress as my body doesn't need  "extra" fuel when I am sitting around in the evening after dinner from 7-bed (~9;30/10pm) and it rarely asks for it because it received adequate fuel when I want it to adapt to get stronger, faster and healthier. There is no time during my day that I restrict myself from food so I am consciously aware of when my body needs it the most.

Nutty Fruity Oats

                                   
Peaches
Raspberries
Blueberries
Apples
Raisins
Walnuts
Cashews
Sunflower seeds
Almonds
Flax seeds
1/2 cup oats
Water (no milk at work)
Cinnamon
~10g whey protein powder
(I used a little of everything)

Homemade 90-second popcorn
1/3 kernels in a brown bag and fold over twice and pop for 75-90 seconds.


Cabbage, edamame and quinoa stir fry
Karel's mom's cabbage recipe (steamed cabbage with seasonings)
Edamame (bagged, frozen)
Stir fry - mushrooms, onions, garlic in olive oil with toasted quinoa
(My picture doesn't look that pretty but me an my belly enjoyed it so I wanted to share the wonderful mix of flavors and color). 



Warning: DO NOT EAT this little delicious ball of cuteness. 





2013 Speaking of Women's Health event recap (w/ recipes)

Marni Sumbal



When I started triathlons, I was rather obsessed. My life revolved around training morning and night. Twice a day, everyday. The training lifestyle was not too much different than my college life of swimming twice a day, 5 days a week and then a long workout on Saturday, day off Sunday. Although I had about a year of discovering triathlons after college in 2004, I welcome my new triathlon lifestyle when I was in graduate school as I loved having something to prepare for and look forward to every day, all day. 

That passion, excitement and motivation has not gone away for if it did, I would not be doing triathlons now 7 years later. But instead, my approach to training has changed as I have discovered that triathlons is not my life, but instead my lifestyle. Life has presented many obstacles, highs and lows over the past few years and as much as I had my swim-bike-run routine to look forward to every single day, I had other commitments in life that required more of my attention and energy. 

Before I started my journey to be a RD I remember my dad, Dr. James Rakes, sharing his wise words with me (as he always does)...

"Marni, make sure you have something in life besides triathlons that makes you happy."

Like any stubborn daughter, I listened to him but it took a while to grasp what he was saying. 

My dad never wants me to stop dreaming big and instead, he is my #1 fan that will be cheering me on as all my dreams come true with everything I do. He has encouraged me to dream big but has installed a "hard work" mantra to everything that I do in life. Nothing worth having comes easy. 

After receiving my RD credential, I discovered that he was right, like always. Triathlons are my lifestyle and I never want that love of sports to go away. But, I have so many other things in my life that make me excited and motivated every day to see what the day will bring. And although I have not slowed down my life in the past 7 years, I have learned to create a routine where I can train hard with the least amount of training stress to experience big performance gains. With quality training and a less is more approach, I have so much room left in my day to spend the unused energy that I could spend training more for triathlons to other things that carry the same value (or more) as triathlons. 

                                         

One of the reasons why I went back to school to earn my RD, LD/N credential (Registered Dietitian, Licensed Dietitian/Nutritionist) was to become more credible as a speaker and writer. Now a day, any person with a strong voice and personality can provide info to the public and receive fame and recognition but I never wanted to the loud voice. I wanted a higher education to learn more to give the right advice with a caring voice. A voice that shows that I "get it" and I also practice what I preach. Two things that required time, patience and hard work...skills also used in triathlon training. 

I was invited by 2013 Speaking Of Women's Health to speak on behalf of Baptist Heartwise for Women a few months ago. I love public speaking but with my audience full of women, there was no way I could say no. I love my job and what I get paid to do and changing lifestyles is what I am all about. 



Months of preparation on a power point presentation, time spent preparing for the cooking demo. Practicing, setting things up, rehearsing over and over. The excitement and nerves of when the day will come and then the rush before it starts and the comfort of when it actually begins. Then, the sadness when it is all over.

Public speaking is my release from triathlons. It brings me a similar excitement, passion and energy that I can not explain but welcome when I have the opportunity to provide my philosophy and knowledge about food, health and exercise.

I don't feel that everyone needs to be a public speaker or a writer but instead, finds a few things in life that bring you happiness and require hard work. Perhaps for you, signing up for that upcoming running or tri race is your hard workout and happiness and for others, finding a different outlet to bring happiness, besides training is needed. Whatever you choose to do, remember that to be successful in life, you must love what you are doing. If you are wasting your time doing something you don't love or haven't learned to love and appreciate, step back, re-evaluate and consider your goals and dreams. Sometimes hanging in there is needed and other times, it's time to move on. If something is very important to you, you will find yourself looking back sometime down the road, thinking that you couldn't believe where you were when you started.

My 45 minute presentation was not long enough for me but I did my best to squeeze in as much as I could for a room of 225 chairs. Amazingly, there were people standing in the back and guesstimates were around 240-250 people in the room. Thank you HeartWise for asking me to speak for this was my largest audience I have ever spoken to and I loved every minute of it!

                          

I have to give a HUGE thank you to Mai Oui Gourmet Catering for they were hired by Baptist HeartWise to prepare 4 of my creations for the participants in the talk. They perfected my 3 recipes (tempeh stir fry, avocado mango salsa with pita chip and homemade granola bar) and also provide trail mix for dessert as the participants were leaving. I never like to talk to hungry bellies so even though my talk was at 10am on Saturday, everyone was very happy during my talk...and lots of yumming was occurring too.


                           

Who doesn't love a lecture that has free samples?

                        

What a beautiful presentation!

                       

Yummy trail mix for dessert.

                                  

After spending about 20 minutes discussing my philosophy for eating for fuel, for health and for pleasure and providing a few tips supported by the research of a Mediterranean style of eating, it was time for my cooking demo. When I speak, I try to make sure that my audience leaves feeling inspired and has information that they can easily apply to their every day lifestyle. I don't waste too much of my time talking about grams, portions and recommendations beyond what I feel is most important. Therefore, I stress the importance of the lifestyle component and considering the thoughts behind our actions. I feel there is enough info out there for people to learn what it means to eat healthy but it gets wrapped into a tangled mess because there are too many "experts" out there trying to make a simple concept of eating a more real food diet far too complicated. I try to make eating fun and easy to understand and to break the cycle of women having a negative food vocabulary and to stop the body bashing.

I had a few GREAT volunteers to help me with my cooking demo.

I showed how EASY it was to prepare a homemade trail mix and to bulk it up with cheerios (one of my favorite processed foods for it is fortified very well and is very wholesome) OR popcorn from a brown paper bag (1/3 kernels, roll down back twice and pop for 75-90 seconds in microwave).

While we were preparing the trail mix, I had a volunteer read the ingredients on a protein bar. She was still reading it after we prepared the trail mix in less than a minute.


The Hyatt kitchen hooked me up with a hot plate and I had a blast actually "cooking" in front of everyone. I am not a trained chef but I know food and love to talk about food so my volunteer (Who was a male, a husband of a wife who always attends this conference) was outstanding and we had so much fun cooking my tempeh stir fry. I kept it super simple: 1/2 package of tempeh (chopped) and sautéed in a few tsp olive oil on medium heat with with a cup or two of frozen mixed veggies. We seasoned it with ginger, oregano and garlic and then added prepared quinoa in the skillet for a little toss and voila....a beautiful creation serviced on a bed of greens to make our dish more plant strong.




And lastly, who doesn't love salsa? Salsa actually means sauce but many people think of it as a dip. My volunteer was incredible as she had great cooking skills and I could do all the talk. What a great combo!



I kept the salsa SUPER simple - mango, peaches, cilantro, avocado. All seasonal ingredients for a delicious topping to any sandwich, dish or salad...or straight from the bowl to help boost your vitamin and mineral intake. 


I had such a great time talking that I ran out of time and had to quickly clean up before the next speaker began. What a bummer because I didn't get to answer questions so if anyone has any questions...send me an email as I'd love to help you out.

I also want to send another BIG thank you to Mai Oui and HeartWise for helping me out with my talk. I couldn't have done this without both of them! Also, for the event putting on a top-notch, inspiring, life-changing event for women. I love being part of events like this for I love helping to inspire women and I feel everyone deserves to have good health, happiness and fun in their life and I want to make sure that no day is left wasted. 


                        

At the catered lunch, there was an inspiring video with a segment on Julia Child. I just love her message and what she was all about in life and most importantly, how she approached life and cooking. There are too many quotes of hers to choose from as I love them all but pertaining to my talk, I feel this one is most appropriate. 













Healthy, budget and kid friendly lunch ideas

Marni Sumbal

 First off, a few yummy recent creations from my Facebook page that were enjoyed while working at Baptist Medical Center Beaches last week. Delicious fuel for my body and brain to help me be a great clinical RD to be patients.

                                                       Fruit salad oatmeal

Peaches
Strawberries
Blueberries
Apples
Walnuts and sunflower seeds
Oatmeal (1/2 cup dry)
Water (to meet consistency needs)
~10-15g protein (Whey protein - if I don't add it I'm hungry in an hour)
1 tbsp flax seeds
Cinnamon

        
Yogurt parfait

~4 ounces greek yogurt (Fage 0%)
Grapes
Peaches
Strawberries
Apples
Blueberries
Granola (a few spoonfuls)
Trail mix (w/ a few M&M's for to make my tummy smile)



I had so much fun on set of News4Jax yesterday, talking about my tips for planning healthy, budget-friendly lunches for kids with Melanie. Here are the two segments: 

Part 1 - Don't make it complicated and Dips


Part 2 - Un-sandwich and creating balanced lunch meals

Quick, easy and simple "healthy" eating tips

Marni Sumbal

There are no guarantees in life. We can't avoid cancer, we can only reduce it's risk. We can not prevent injuries but we can increase our chance for a speedy recovery. We can not avoid accidents but we can put ourselves into situations that reduce our odds for an accident.

But what we can do is love the life we choose to live. Every day, all day.

When I was growing up my dad always told me that we all have the chance to live to 90 or 100 years of age. As a young child, 50 was "old" so 100 was just super ancient! But now, I feel so young at 31 and I can't even imagine what it would feel like in 20 years or 70 years! Thankfully, age is just a number that does not slow people down.

I'm sure you've seen the "older" athlete tearing it up on a running or triathlon course or the "older" fitness enthusiast hiking, lifting weights or skiing. My dad always told me that just living to an old age wasn't as important as making sure you are living a quality life. What will you be doing at 70, 80 or 90 years of age? Relying on medications while sitting in a wheelchair in an assisted living facility OR traveling the world after working hard for all of your life to enjoy the riches of your success? My dad convinced me at a young age that every day we should be living a great life and to never take a day for granted. Thank you dad for teaching me the best "rule" of life....live it to the fullest!

Because much of my life involves food and exercise and has been dedicated to learning about food and exercise, I thought I'd share some of my best quick, easy and simple "healthy" eating tips.

To live a healthy life, you need consistent actions to override the occasional opportunities. In order to maintain consistency you must set yourself up for success. If you always try to be perfect, you may always find yourself struggling to improve. Life isn't perfect so you don't have to be either. Sometimes quick, easy and simple is the way to go so here are a few of my tips to get you started.

Shop seasonally, summer time brings LOTS of fresh, local produce but if it isn't in season, consider frozen produce (without added salt/sugar). Think of your plate like a multivitamin - the more color the better. Introduce your taste buds to new flavor combinations. Set up a salad bar in your fridge so you have quick prep at any time. I recommend to prepare at least 3 days worth of veggies and fruit in tupperware so that you can ensure a few quick meals to last you til mid week. 

We all have rushed, busy days and often times, things come up. There's no need to beat yourself up for feeling "off" of your normal routine. There's nothing "lazy" or "bad" about having someone else do the work for you. Don't hesitate to buy pre-washed greens and pre-chopped veggies. Although a bit more expensive, consider pre-chopped fruit if you find yourself buying fruit that always seems to spoil before you eat it. Try to stop for produce every 3-4 days so that you don't have to waste produce. Incorporate quick proteins to your plant-strong meals such as cottage cheese, tuna, deli meat, eggs or grilled tofu. If you find yourself needing to eat out, don't stress - you can always add nutrients to your meal by adding mixed veggies or fruit as an appetizer or dessert to compliment that fast food meal. 

One pot/skillet wonders are fantastic for those who do not like clean-up (which is one of the main reasons why people do not like to cook). Consider having leftovers and throwing it all in a pan with a little oil. Grains, proteins, veggies - a perfect combo for a quick meal that you don't have to attend to (especially if you have just worked out or are coming home to a few chores that need to be complete before eating). Add herbs and spices for lots of flavor as you can eat similar foods for a few days but use different herbs/spices for a whole new flavor experience each time you eat. Consider preparing 2-3, 2-3 cup portions of grains on Sunday to last for the week for easy additions to meals (or invest in a small crockpot). 

If you are going to snack between meals, do so with a purpose. Are you trying to prevent blood sugar from dropping? Are you filling in nutritional gaps between meals? Are you honoring hunger between meals? Are you fueling or refueling? Rather than snacking on similar foods at similar times or snacking for emotions, boredom or stress, think about spending energy on the composition of your meals and then when it comes to snack time, you will find yourself snacking for the right reason and thus, it helping you feel more balance and control with your eating throughout the day.