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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: "trimarni business"

MY PODCAST IS TOMORROW! Let's talk nutrition, fitness, health, training....

Marni Sumbal

How can exercise and nutrition help improve your strength, increase your energy levels, improve your health and help you meet your fitness goals? 
Whether you're a runner, swimmer, biker or a fitness enthusiast who is new to exercise, it's time to join me for an Iron Girl event, welcoming women from all fitness levels. The only requirement is that you are passionate about living an active and healthy lifestyle.
Learn how to start living a more balanced lifestyle where food tastes good, fad diets don't exist and crossing finish lines is the reward of healthy living choices.

Strong is now the New Skinny! Let's learn how to be healthy in our active lifestyle.

Marni Sumbal, owner of Trimarni Coaching and Nutrition, LLC  will talk to us about her perspective on the importance of developing a healthy relationship with food and your body in order to reach personal health, fitness and body composition goals. 
Join Kelley Connors, MPH, Host, Real Women on Health, with Marni Sumbal, MS, RD, LD/N and find out how you can join the movement to Get Strong with Iron Girl!

I am so excited for tomorrow! Please join me in a new podcast from the RealWomen on Health! and Iron Girl on June 26 at 12:30 p.m. EST. I will explore the theme "Strong is the New Skinny" with my tips on living a balanced, healthy and active lifestyle all while having a healthy relationship with food and the body.

Learn more  HERE and I hope you enjoy the show!

Also - I am so excited that our new item for the Trimarni shop has arrived!! JERSEY's!!
Many people pre-ordered black/white cycling jerseys and cycling shorts (which shipped yesterday!) but we now have a small inventory available of tri/run tops and bottoms (top pictures) as well as a few Jersey's and cycling bottoms which will be available soon on my website. Stay tuned via my FACEBOOK PAGE for more details. Thanks for your support!

Your brain on food - NEW TRIMARNI SERVICES!

Marni Sumbal

Did you know that "there are more than 100 million neurons supporting trillions of connections, processes of the human brain? And all these neurons are a manifestation of genetic variation, natural selection and the environments in which our ancestors lived?"

In the Spring 2013 issue of SCAN's PULSE (Vol 32, No 2, pg 7) there was a great article titled "This is your brain, this is your brain on food."

I read this article a while back while traveling and it really caught my attention. I am always interested in the lifestyle approach of healthy living and just like you, I get it that it can be overwhelming to learn how to "eat healthy"....there's a lot of information out there and I try to read it all!

It's my job to help others develop a lifestyle that is balanced in a way to meet individual health, fitness and body composition goals and to be lived in a way that is of quality. But we can not forget that the human body is complex and even with the best research, scientists still don't understand every working part in the body especially as it relates to disease prevention, performance and overall health. Maybe, each individual part but when they all work together - it's complex!

"Seeing that a significant portion of the human brain is dedicated to the motivation, emotional, hedonic, and cognitive information processing that supports decisions about when, what and how we eat, it is no surprise that aberrations in their activity and neuroarchitecture can lead to a variety of pathologic eating behaviors that can take many forms, including overfeeding (obesity), dysregulated feeding (binge eating and bulimia nervosa) and feeding that fails to meet the body's energy needs (anorexia nervosa). "

I really enjoyed reading this article because it gave great insight as to the mechanisms of food regulation (homeostatic system with hormonal regulators of hunger, satiety and adiposity levels as well as systems that drive us to eat because foods taste good and offer hedonic pleasure), it discussed obesity and food as reward ( easy access to palatable, energy-dense foods is a major environmental risk factor of obesity and the positive reinforcing nature of these foods is a powerful motivator that easily overrides homeostatic signals of satiety) as well as anorexia nervosa lacking the food reward process (demonstrating that patients with anorexia may experience food as less rewarding because of heightened viscerosensitivity).

In light of this article and understanding that eating is far beyond "good and bad" and what is or isn't trendy with the diet, food will always and should be used for nourishment, fuel and for pleasure.

If you feel overwhelmed, confused, stuck, stressed or excited about learning to eat in a way that will help you meet your individual health, fitness and body composition needs, or  to take your training to the next level, OR to help you fuel properly for your upcoming event, I invite you to check out my updated website....with NEW SERVICES listed in the service section.

Any questions, comments or concerns - just send me an email. I always enjoy hearing from you and learning more about what is on the mind's of athletes and fitness enthusiasts. I look forward to possibly working with you or hearing from you.


Interested in a Trimarni Kit - time to place your custom order!

Marni Sumbal

I was so excited to mail out the first ever custom order of the Trimarni Tri/Run tops and bottoms last month after many weeks of waiting for them to arrive!

As mentioned in my November blog article when first announcing the first-ever Trimarni kit, the passion behind creating this kit was to give people an awesome-looking outfit as they proudly used, moved and challenged their bodies in an active and healthy lifestyle. No sponsors listed, no overwhelming colors or designs. Pink or black - take your pick.
Karel designed the Trimarni Kit based on our number 1 goal which was to create an outfit to promote my business...a business that is dedicated to help others live a more balanced healthy and active lifestyle. I am not here for a popularity contest but instead, to help change lives. We wanted a a kit that has a meaning behind it and will be used for a be worn by active and healthy bodies, who love crossing finishing lines or challenging their bodies with exercise.
You can read more about the graphic on my website but we wanted to create a custom graphic that would encourage athletes to dream big. With the Ironman World Championships in Kona, Hawaii as the event that gets active individuals interested in competitive sports and motivates athletes to never stop giving up on dreams, a Hawaiian flower with a tribal look was the perfect graphic for our jersey. 
I am always excited to hear about how others choose to use their healthy body and of course, seeing those bodies in action is priceless!
Ryan R at Ocala HITS Olympic distance tri

Stefanie S. at Ocala HITS Olympic distance tri

My sport psychologist Gloria

Gloria's hubby Ken

Taffy at Ocala HITS Olympic distance tri


So, in addition to the tri/run top and bottoms, we have added a cycling jersey and cycling shorts!!! You asked for it - you shall receive!

If you are interested, check out the Trimarni SHOP for the full page of run/tri tops, cycling shorts and run/tri shorts.
Any questions - send me an email -
Disclaimer - This kit is designed to be worn during activity. Please use responsibly - wear while moving your body......not while laying around watching TV, on the computer (unless you are blogging/tweeting/emailing/facebooking about an awesome workout/race) or while complaining that you aren't good enough to be active. Love your body and use it. And look good doing it!

Sport Nutrition Tip + Trimarni Custom clothing

Marni Sumbal

Working out or training for more than an hour today?

Consider the benefits of a pre and post workout snack.

During exercise, energy demand is high. Your body will experience an increase in skeletal muscle blood flow and to get stronger, it will release anabolic hormones (like growth hormone, testosterone and IGF-1, epinephrine) to assist in protein synthesis. Insulin concentrations will also increase post workout as an anabolic "side effect" whereas during exercise insulin sensitivity increases. On the flip side, however, every time you place stress on the body via exercise, catabolic (breakdown) effects take place like glycogen depletion, increased cortisol concentrations, decrease net protein balance and possibly dehydration.

Take advantage of at least 30-60 grams of carbohydrates and a little protein pre workout, along side a post workout snack of 2:1 or 3:1 ratio of carbs to protein (grams) to help the body fuel and re-fuel for a more consistent exercise/training routine as you move closer to your body composition and training goals. Don't think of sport nutrition around workouts as calories your body doesn't need...instead, it is the fuel your body requires to maximize your time training. Consider more what you are eating (or not eating) during the day when your your body systems (cardiovascular, muscular, nervous, respiratory, etc.) are not working in overtime, like they do during exercise to allow you to function properly.

Speaking of using your body......

The Trimarni Store is now open!
The clothing is not limited to Trimarni Coaching and Nutrition athletes but instead, to any person who desires a balanced, healthy and active lifestyle and chooses to dream big. We don't have a date in 2013 for placing another order due to custom orders taking 6-8 weeks. Deadline for orders is December 14th, 2012 so take advantage of the current $1 shipping fee. Thanks for your support.

Learn more HERE
Place an order HERE

More info:
Canari Sizing

Canari dealers

Any questions - send me an email.