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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: "body image"

Athletes and fitness enthusiasts: a few good reads

Marni Sumbal


I remember this day like it was yesterday. 2006 Ironman Florida.

Months and months of training were put to good use when I crossed my first Ironman finishing line in PCB Florida. What an exciting day...a day that I will never forget. Everyone thought I was crazy for "racing" 140.6 miles but my 24 year-old mind and body fell in love with endurance triathlons and since then, I still continue to find myself  looking forward to another IM journey.

I've been a bit busy with work at the hospital, my business and training...oh, and of course, cooking and snuggling with Campy. Luckily, I get to spend many "dates" with my hubby these days as we are swimming, biking and (not at the same speed) running together on a daily basis. We get to share the highs and lows of Ironman training together and I have really enjoyed every moment (the good and the lessons learned) since signing up for IM Lake Placid last July.

(2006 Ironman Florida - Karel and I were dating. He made me this sign...you will see a few important references such as a burger from McDonald's to make me laugh, animals to make me smile and a sign pointing to Kona to keep me focused at my first Ironman). 

Here are a few articles that I have been quoted in as well as a few helpful articles that I wrote for all the athletes and fitness enthusiasts out there who are working toward individual health, fitness, diet and body composition goals. 

Move out of your comfort zone
Hydrate yourself for summer training

Change can be good

Marni Sumbal



When I work with athletes and fitness enthusiasts during my lifestyle service (2 month program) it is my goal that by the end of our time together, the individual has a new or improved tool set to live a more balanced healthy and active lifestyle. It is not my job to tell a person how to live, eat or train/exercise as I don’t feel there is one best way of living. Certainly, there a tremendous amount of long-term research as to the most appropriate ways of living a healthy life but we are not a controlled science experiment in a laboratory and we all have different ways of describing a quality filled life. Although I feel many people have an impractical definition of a quality filled life, I believe that most people would like to live a disease-free, active lifestyle with a healthy body and mind. So, it is my hope that I can continue to inspire, educate and motivate others to live a lifestyle that feels balanced and moves you closer to personal life, diet and exercise related goals.

On the detailed questionnaire that I ask each individual to fill out for the 2 month program (additional questionnaires for each of my services) one of the questions is “
what are you least looking forward to during our time together?”


I sometimes receive the response “NOTHING! Can’t wait to get started” but generally I get the response of “I am afraid to give up my favorite foods” or “I am afraid of failing” or “I’m not good with change”.

Because I understand that we don’t go to visit the doctor when we are feeling 100%, but instead, pay  money for a professional opinion/advice when we need help and want to feel better, I welcome all responses. Because of that, I also ask the question of on a scale of 1-10, how motivated/excited are you to make changes for a more balanced lifestyle? Certainly, a person who is afraid to give up favorite foods but let’s me know that they are a 10 on the motivation/excitement scale, allows me to recognize that they are open to change. However, if someone ranks their excitement as 4, I know that the journey may move slowly and that is still OK. It’s all about making progress and moving forward as one of the most frustrating things in life for us all is wanting a change but being afraid to change and thus, finding yourself staying the same or worse, moving backward.

This has all been on my mind here in Czech because as I try new food creations and live a lifestyle that is out of my control, I am a firm believer that we can all change and change is not always as bad as we may think it may be. We can change our outlooks, our moods, our dietary choices/cravings, our activity routine and anything else that involves healthy living. The problem is that people don’t like change for it is uncomfortable and even more so, people have this false idea of the outcome of change which makes it easy to resist change. Sometimes change isn’t always good but how do you know if you don’t try?

I have given this example in my talks when I speak to women but I have expressed my thoughts on body composition as it seems to control many people (males included) in terms of how they live life. Not sure how we got to this in our society but it has been so great to be free from “Dr. Oz says not to eat this” and to not hear “new research says that eating this food will make you healthy” or what I hear the most “this food is so bad for you …..today.” Of course, diet and fitness is my profession and I am strong with my philosophy of food for fuel, nourishment and pleasure but being here in Czech has reminded me why I am so happy with the changes I have made in my lifestyle, although not all were easy and I had many doubts, it’s nice to be in a good place in my life for the past few years….especially with Karel in another country.  So, at 5 feet tall, I have told others that I could be 100 lbs. However, I choose not to be this “ideal” weight for my height because I don’t feel it would make me happy. I don’t need to see my veins and have my bones sticking out and I don’t need to sip ripped abs. My body is trained to performed so I expect it to be strong but I am not training for a fitness pageant, I need to use my body, not look “perfect” in a mirror. I have maintained my healthy weight for almost all my life due to exercise and a balanced diet. I have never been overweight but to be “skinny” I  would have to restrict food, I’d likely have a headache all the time due to low blood sugar, I would find myself being inconsistent with life, with every thought revolving around diet and exercise and I would not find myself energized like I am now with 10-14 more lbs on my body. I didn’t say that those extra lbs were disgusting fat or that I hate my blubber on my body. But unfortunately, when you think about a quality life when it comes to body composition, there’s this concept that if you gain weight to live a happier life, you are going to be unhappy and “fat” compared to others who are happy and skinny. Truth be told, it doesn’t have to be this way and life isn’t about a number on a scale. Sadly, I feel that when people eat, they are constantly fearing weight gain or have body image on their mind. Sadly, I feel those who are body composition focused (not in a “health conscious”, extreme way) are too focused on the outcomes of eating and exercise and thus, fear change when it comes improving daily living, possibly outside of your comfort zone.


As many people know, I love trail mix. It is part of my daily diet and my absolute favorite food. Back at home, I couldn’t imagine a day without nuts, raisins and cheerios. It makes me happy, feel energized and satisfied. But here in Czech, I have not had any trail mix for 5 days and I am surviving just fine. I don’t miss it, I don’t feel deprived and I don’t feel as if my life is over because I have “given up” my favorite food…for I didn’t give up anything and I have some with me in my travel bag but I have so many options here to enjoy for food choices that I am enjoying changing up my routine to discover new foods or a different way of eating. I am not on a diet here so it isn’t as if I have an off-limit food list as so many people do when it comes to wanting a change.
Here in Czech, aside from a few chocolates that Karel’s family have mailed to us over the holidays, I don’t have favorites. Karel shows me food in the grocery or shops and tells me stories “Oh! This was one of my favorites!” but if I have never had those foods, I can’t say that I am missing out on anything. It’s interesting because here in Czech, fruit is very seasonal. Like US, some of it is expensive if not seasonal but for the most part, fruit is not a big part of the diet here. I love fruit and certainly miss eating it like I do at home but I am surviving just fine. When I was in the Philippians, we ate very little veggies and ate a lot of fruit and it was all exotic and delicious!

 I feel this is one of the biggest issues with our society in that we have too many favorites and when we want a change, it because this horrible, guilt-obsessed feeling that “all is gone that is good” and everything has to be extreme for a new result. Perhaps not everyone is this way but in my experience in working with a variety of athletes and fitness enthusiasts, there are very few individuals who want to accept slow progress and are ok with change for a different, better or new way of living. As I said before, I don’t believe that there is an ideal way of living but instead, taking chances on making changes to see if there is a more balanced way of living to make you happier. Thanks to the media and food companies, everything is big, fast and “easy” in America. People want change yesterday.

When it comes to fitness enthusiasts or those who seek a more active lifestyle, I encourage you to start slow. 10 minutes a day is better than no minutes a day of walking. Not every workout has to be an hour or intense. I wore a pedometer on our travel day from Tampa to Prague and just in the airport alone, we walked 2.5 miles. Sure, for a “runner” that doesn’t sound like a lot but considering the amount of time we were sitting, every little movement added up and that was my point in wearing the pedometer in that I wanted to show that you have opportunities to move (or ‘burn’ calories) and it doesn’t have to be extreme or expensive with a gym membership.
When it comes to athletes, I encourage you to disassociate training from food rewarding. If you  ever think about your appetite while you are training intensely for an event compared to your appetite while you are taking some time off (or an injury), it is likely that you are much more hungry while you are training….and with good reason because your body is expending much more calories than just sitting around or walking. But regardless of the calories burned, there doesn’t have to be the thinking that if you don’t work out for x- minutes a day, you don’t deserve to eat or can’t eat carbs. On the flip side, just because you work out doesn’t mean that you get to “reward” yourself with anything and everything or because you want to indulge, you use exercise as your reason to do so. Sure, there may be times when you can treat yourself because of your activity level (and even without exercising) but I find that in America, there is such a bad relationship with food and the body from both athletes and fitness enthusiasts and I think it all comes down to the lifestyle that we choose to live. Sure, we can blame the food industry and preoccupation with the “perfect” body image but I feel for the most part, our society has no idea how to live a balanced lifestyle.

It’s not as if Karel and I can be in Czech and eat until we are stuffed. I find that we are not eating as large of portions as others around us and we have yet to finish a meal feeling stuffed. We still understand that a balanced diet is not a free-for-all but instead, recognizing the many things that promote a healthy lifestyle and not being obsessed with any one specific component.

I wanted to share some of my thoughts as I have been thinking a lot as I live life like a local in a different country. I can’t possibly get all my thoughts on to paper but Karel and I have really enjoyed an “active” lifestyle here in Czech, without feeling food-deprived from some of our favorite foods (albeit, we will be coming home with new favorites) and there has been no talk as to calories, bad food or diets. That is complete heaven to me for I don’t feel anyone should live a lifestyle of poor body image and a bad relationship with food. Here in Czech, it just feels so great to move our body and to eat around others without negative food/body talk.

When Karel came to the US in 2000, he had never tried peanut butter. It wasn’t until we met in 2006 that I introduced him to peanut butter. He enjoys it now but it isn’t as if his life would be over if he didn’t have it every day. When we met, we use to eat ice cream almost every night. Around 2008, I felt as if the ice cream treat after dinner was not enjoyed anymore like it once was – as a “treat”. I didn’t tell Karel that we were going on diet from ice cream or that ice cream was bad but since 2008, we have not had ice cream in our house, we don’t miss it and rarely do we even get it outside of the home. I find that this statement applies to many people who make favorable replacements in the diet, instead of just eliminating foods that they feel are “bad”. Replace, not eliminate. No ice cream means more room for fruit or perhaps, if ice cream wasn’t needed, an earlier night of rest. But with this concept, I welcome others to the idea that not all food is bad. Karel and I will never rid our diet of fresh bread. We feel so good with it, just like we do with dairy, legumes and any other proclaimed “bad” food that is “in” today (thankfully, we haven’t watched TV in over a week and I can’t speak the language here so I am not hearing about any diet trends/fads right now in the US”).

This trip has opened my eyes in many ways but  a good thing is that I came to Czech with a lifestyle that allowed me to function well in a new country. There will always be treats in life, indulgences and yes, even times when food is too good and you will say you ate too much. But to live your entire life the same, fearing change or being extreme in order to change is not the way to achieve a balanced, healthy and active lifestyle.

I feel my trip here has been enhanced because I am sharing it with Karel. Everything we do is meaningful here to Karel and we are around family who give unconditional love. I wish everyone could enjoy an opportunity like this whether internationally or just within your own state. Consider spending your next few days evaluating your lifestyle choices (wants, needs, can’ts, can’s – you have to make time, not find time) instead of wasting energy on the outcome of your lifestyle choices. For if you don’t work toward making small changes now, you may find yourself living the same, unhappy or monotonous lifestyle 10, 20 or 50 years from now.

 

CzechTrip Day 3: Austria, pastries, coffee and cycling

Marni Sumbal



 
 

You know that feeling in a workout when you think to yourself “It can’t get any better than that”, well, I am finding myself “wowing” my way through this trip. I hesitate using the word “vacation” because Karel and I aren’t use to vacationing Sitting around on the beach or being catered to at a resort is not our style....honestly, we'd be bored after a few hours
When we travel, it is typically for an event or race and we don't do well sitting around. Thus, every time we pack our bags for something, it is for a purpose and often includes some type of movement (or is related to our jobs which involve activity/fitness). This trip has many purposes but I am enjoying my time here in Czech making memories but also learning about a new culture that allows me to bring home new ways to live life as well as an appreciation of what I have back at home. With my blog posts and pictures, I only hope that I can inspire others to get comfortable being uncomfortable by trying new things and being open to new opportunities. I realize that traveling abroad is not for everyone and may not be practical for everyone (costs, timing, logistics, etc.) but I feel that many people take for granted the many opportunities they have in their own current life but just feel “stuck” either in a bubble of familiarity and fear change or are scared to make any changes and the “what if’s” keep you bored, stressed and overwhelmed in your current life.
This is my third trip abroad and although my last two trips were a while back in 2004 and 1995 to Philippines and Japan, respectively, I find myself constantly enjoying learning from others...particularly, the lifestyle.

Aside from the 7th day Adventists  and the Mediterranean style diet (which research consistently shows, long term, that both show high rates of quality of life and low risk for disease and improved health status by following a vegetarian or plant based diet), I've learned from those who live a high paced, wealthy lifestyle and from those who take bucket showers and have no electricity and seeing that each country may have staple foods and/or certain thoughts on exercise/fitness/sports, every village, town and city differs in terms of quality of life. Thus, to assume that there is one right way to live is absolutely wrong as it isn't about a right way of being healthy but rather, making sure your lifestyle makes you happy.


So, here is the blog post that was very hard to summarize for there were way too many wow’s and not enough brain power to put it all into words. Again, thank goodness for iPhones and photos to keep memories current and fresh.

Once again, the sun was shining early and I found myself awake at 5:20am thinking it was 9am. I was able to lay back down for a little but then around 6am I woke up to the smell of fresh European coffee.

Karel and I started our morning with a cup of coffee and headed out for a quick 2 mile run on new roads (for me) in Czech. For both Karel and myself, we love to stay active and exercise is a very important to both of us for both physical and mental benefits. But as I have repeated many times in my blog and in articles, you don’t have to be a triathlete or marathon runner to be “healthy”. I am a firm believer that you should get your heart rate up, don’t be afraid to sweat and don’t feel as if you have to conquer x-minutes, x-workouts, x-days a week. Just move whenever you can for however long feels “right.” I absolutely love our morning runs because 20-30 minutes of sight-seeing is the perfect way to start the day as it is only the beginning of a jam-packed day.

Throughout our morning run and breakfast (which was a simple meal of local yogurt, fresh fruit, egg and bread/pastries and water) Karel continued with stories of when he was growing up in Znojmo. I guess you could say that Karel is taking a lot of “runs” down memory lane.

After breakfast Karel and his dad had to run some personal errands so I joined along for the “experience” of living a day-to-day life in Czech.  Since we were in town for the errands, we stayed busy on our feet walking everywhere (which is typical for people in Znojmo as parking is tight, gas is pricey and streets are narrow and it is much easier to just walk/bike everywhere. Plus, since everyone buys local and fresh foods are so popular, most grocery stores are within walking distance so people just shop daily for small items as not many would buy packaged bread here or expect  fresh food to last a week). We visited a beautiful church as well as two of Karel’s old bike shops. It is so great to see people remember Karel as soon as they see him and although I can’t understand anything, I know they ‘re catching up and sharing great stories.

After the bike shop, it was time for a mid morning treat. Seeing that we have not snacked between meals since we have arrived in Czech, I was super excited for this opportunity to have a real espresso in Europe with a real pastry. Because I have relied on Karel to order everything for me (much easier than having him translate everything for me), he ordered me a delicious walnut pastry as well as 3 other pastries for us to share. I laughed at Karel when he told me that he would always pass a bakery on his way home from school when he was young and he would always get pastries before he came home. Now I know why my hubby has such a big sweet tooth! Although it may look like we are “treating” ourselves a lot, we have yet to feel gross or guilty after eating anything and although no scale and we aren’t very concerned with weight gain, neither one of us feel as if we have gained any weight. We do not ever use words like "I'm being bad, I shouldn't be doing this or I feel fat" as I don't believe those are beneficial words in a balanced lifestyle. Of course, we can not bring home this lifestyle to the US because it just wouldn’t work in our sedentary, fast paced society. As hard as I try to help others live a more balanced active and healthy lifestyle (and feel more confident doing so, thanks to this trip), I realize that what works in one country may not be ideal in another. In addition to the food here being prepared with fresh ingredients and not loaded with salt, high fructose corn syrup (Karel says they don't use it in processed food here that he knows of) and sugar, we are extremely active here just moving all the time. Whereas in America, for many of us, we seem to spend most of our day sitting and only get up to go and eat (often eating quickly or continuing our day while eating).
Here in Czeh, it is nice to sit down to eat with family/friends after walking around all day. Also, there is something to be said about the quality of food here. I have yet to put a preservative, food dye or artificial ingredient in my body since arriving to Europe (although I have food with me, I have not had any protein powder, KIND and Hammer bars or other “emergency” food from home for I have not felt like I needed it), food tastes so good that you don’t have to eat a lot of it to be satisfied…much different than in America where you think food tastes good and you can’t stop eating. Here in Europe, it’s hard to overeat for the food is just more delicious and meal time is a slow time. I have yet to see anyone eat in their car or behind a computer screen (although I am sure people do, but unlike America, it is not the norm). It’s really hard to explain the living and eating style here, especially because many people in America have such an unhealthy relationship with food and the body. I have a blog to write in the near future as I talked with Karel's niece about "diets" here in Czech as well as some other questions that I had in terms of the "lifestyle" here and relationship with food and the body and I found it all very interesting. To sum up one of her statements after I asked her what she thought about American culture (relating to food/bodies) after her recent trip to Miami and then a cruise, she said that yes, there are big Americans but also, way too many "skinny" Americans. When I asked her to describe "skinny" she basically described the body that I feel many athletic individuals are trying to achieve - toned, lean and not curvy. To her, it looked unhealthy.
Everything in the US from body image (too big to too small) and diets (from good food to bad/off-limit food) is so extreme and for some reason, we have this perception of what is “healthy” in terms of body image and diet (although the diet component changes daily, it seems) and thus, I feel our society is so far removed from a balanced lifestyle. People want to be healthy but they aren’t happy and their idea of "healthy" is not always a true defnition of health. Although I have been very adventurous in trying new things and being extremely “free” here, I don’t feel as if I am living a different life from what I try to do at home in Florida. I am so happy that I came to Czech with a strong relationship with food and a good one with my body that I am only continuing my balanced lifestyle rather than being shocked at any one thing here. It is a great feeling knowing that I can travel outside of my comfort zone in the US and still maintain my definition of a healthy and active lifestyle.
The only thing that is different here is that it IS the “norm” here to live a life of happiness, love and good, real food. Food is slow cooked, not fast. It is real, not processed. I do miss a few of my staple foods that I feel are healthy in my diet like nuts, seeds, tofu, lentils, peanut butter, beans and whole grains but I am functioning just fine here in Czech while maintaining my meat-free lifestyle (and Karel is enjoying his meat options here and enjoying the lifestyle just as much as me. Well, maybe a bit more since it has been many years for him to have enjoyed his mom's cooking). Sure, Karel and I are athletes and our bodies take care of themselves  because we “train” more than we “exercise” but if I have learned anything in the 3 short days that we have been here, it is that American’s waste so much energy on wanting to change the outcomes of unhealthy lifestyle choices when instead, it is not one food (or food group)  that needs to be eliminated but instead the overall lifestyle is what needs to be addressed. If you don't make time to cook real foods, you are only going to find yourself blaming carbs for weight gain for the rest of your life. It's not carbs, dairy or bread...it's the lifestyle and I can attest for that as I have eaten a diet here that tastes great and much of it is not my typical diet....but, I feel great, have not seen any negative change in body composition, both Karel and I have repeatedly said we feel very "clean" inside and we feel energized and satisfied. Let's not forget that a balanced lifestyle includes good sleep, stress management, slowing down to enjoy life, spending time with friends/family (and wanting to take care of others) and of course, real food…not too much, just enough to enjoy it, feel fueled and nourished and feel satisfied. It's not gluten-free, paleo or these others diets that Karel's niece had never heard of, but instead, it's the lifestyle of moving your body and feeling good about the food you put into your body (and not worrying about what others are doing or not doing).

 Sorry - I digress.

After our morning adventure, Karel and I went to his mom’s to change quickly for we were about to take a bike ride to Austria!!!

Karel’s old cycling buddy, Jirka, invited us for a ride on his “lunch break” since many of the business shut down for lunch. Another one of Jirka’s friends joined us and I was thrilled that he could speak a little English.

So excited for a bike ride of a lifetime, we rode ~10K and crossed the Austria border! It was around 12:30pm when we started but I’ve completely lost track of time here in Czech as Karel is keeping me incredibly busy and on my toes (love it!). And I thought Czech was beautiful, the scenery in Austria was gorgeous! I just couldn’t believe my eyes and I couldn’t stop taking pictures while riding. I am happy that my bike handling skills have improved over the years for this ride offered many new experiences for me such as riding through small towns with small roads and cars zipping buy (although they don’t seem to mind cyclists), signs which I couldn’t understand and thus had no idea where we were going, riding on cobblestones and riding on a few rollers (Very smooth roads outside of the towns).

When we arrived to Retz, Austria we took a few pics and then, why not…let’s have a cappuccino! Coffee drinking is much different than in America..it’s not coffee, it’s the culture of drinking coffee. Seeing that I normally have 1-2 cups a day (before and after my morning workout or in the morning), I don’t ever do “energy” drinks or afternoon coffee pick-me-ups. But here, there are no paper cups or weak coffee beans that require loads of sugar and sweeteners to provide flavor. It’s 2-3 ounces of strong coffee that must be consumed slowly and it is hard to not enjoy it. Of course, I am use to this because I have lived with a European in America for the past 6.5 years so it is something that I welcomed but had not yet appreciated until I came to Europe.

After coffee, we headed up a climb on cobblestones (nervous at first but I did just fine thanks to Karel giving me pointers as to not ride slow as I needed to keep my momentum riding up the climb) and then up a windy, smooth road to see a beautiful windmill on the top of a hill which overlooked the city. Talk about a priceless opportunity in life while doing what Karel and I love to do….and how we met, on our bikes!

After a few more pics, we climbed a bit more and then had  a fast, fun descend on a smooth open two lane road back to Retz and then we made our way back to Znojmo. Although the total ride was around 25 miles and the way there was rather casual, the guys picked it up on the way back and with the wind blowing strong in the open fields, I had a nice workout on the way home by drafting with the guys pulling away.

After the ride, it was nearing 2:45pm and we had yet to eat lunch so to no surprise, Karel’s mom had lunch ready for us (from earlier since we missed it)…fried cheese and homemade mashed potatoes! Karel had been telling me about the Smažak for a while and it reminded me of mozzarella sticks…but of course, so much better as it was prepared by Karel’s mom and served in the perfect portion as I could have eaten so much more but Karel and I always eat until we are satisfied (in other words, we could eat a few more bites but we stop before). And here in Czech, Karel keeps reminding me you don’t want to eat until you are full because you never know when someone will have more food for you J What a great thought as many people eat until they have eaten one too many bites and thus, feel uncomfortable and regret that last bite (or 5).

We rested for about an hour and then Karel’s niece (from his sister who passed away in 2001) and her husband came over to take us to a trip to Vienna!!

All new news to me, I was so super excited when she told me where we were going in the car. It was ~80K to Vienna from Karel’s home and when we pulled off the interstate to downtown Vienna, I “wow’d” once again. Oh wow – so beautiful!! You could just feel the history between the buildings and on the streets. Oh and those streets were super bike/runner friendly (and in-line skating). We had coffee at one of the most famous café’s in Vienna called Landtmann along with a pre dinner dessert. The atmosphere was amazing with people just socializing after work, drinking coffee, enjoying a small dessert, reading newspapers and just enjoying talking to one another (minimal cell phone use). After a once in a lifetime experience in Vienna, we drove around the city before heading to another small city about 80K away for dinner. Karel’s niece is a vegetarian as well and she was excited to take me to my first restaurant meal in Czech….well, not exactly a Czech meal.

The restaurant Schickh was in Austria so the menu was in German and the waitress also spoke German (and a little English). Nothing new, I relied on others to choose for me as Karel’s niece Jitka read the German menu, translated Czech to Karel (she also speaks English but it was much easier for Karel to find something for me as he knows what I like to eat and also he knows what I may like to try for something new) who then told me what I would be eating. Talk about a new experience on a whole new level!!

For starters, the beautiful bread basket came and seeing that it was around 8:15pm, we welcomed the variety of fresh bread along with the fresh veggies and chive dip that also came with the bread. We also got a bottle of white wine to share. For appetizers, I had a salad w/ fried goat cheese and Karel had a steak Tatar plate. For our entrée, the chef prepared a vegetarian item just for me which included boiled potatoes w/ parsley (no salt added by the chef, I didn’t even have to worry about salty potatoes as he didn’t even feel the need to salt them) along with a full plate of a variety of roasted veggies tossed in olive oil. Karel said that I never have to feel the need to finish my plate and you don’t ask for a “doggy bag” and it is OK to not finish your meal. I wasn’t able to finish my meal so I ate until I was satisfied and I felt really great after I finished (albeit, very tired from a long, busy day). Karel, no surprise, had Schnitzel with potatoes and he loved every bit of it.

As I mentioned before, it was a wow-type of day. All new to me and lots of memories made in Czech (and Austria). I am learning so much about the culture and I am so grateful that I have Karel as my tour guide and that we are staying with Karel’s family. I feel my life has already been changed from this trip and I can’t wait to get back to “work” (Trimarni Coaching and Nutrition) and to change more lifestyles when I return home from Europe. Although I have never been one to read “diet, fitness and health” books written by guru’s and professionals but instead get my knowledge from research and textbooks, I can honestly say that a lot can be said from the experiences you get by living a lifestyle in another country, learning from the locals and addressing the pros and cons in another country in relation to your own. Sometimes you have to be willing to make a change to feel a change and often, those changes can’t be read in a book but instead, through life experiences.
 
Stay tuned for pics from Day 3 as well as a recap of Day 4: traveling to Karel's brother's house in Příbor, CZ , checking out Stramberk and eating LOTS of awesome, delicious, fresh food!
 
Thanks for reading and enjoying the pics on Facebook. I'm happy we can share this journey with everyone in hopes that you can be inspired to live a more balanced healthy and active lifestyle.