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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.

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Filtering by Tag: snow day

Snow day! Surviving during a power outage.

Marni Sumbal, MS, RD


We live in a beautiful area just outside of Greenville, touching on Traveler’s Rest. We picked our house/neighborhood because we can bike/run from our doorstep and be on our way to the mountains (by bike) in less than 40 minutes). We encounter minimal traffic while exploring country roads. But living in a tree-filled area with a lot of cables intertwined between tree limbs comes at a cost – we easily lose power.

On Sunday morning around 6am, we woke up to a beautiful scene outside – several inches of white puffy snow. For Greenville, this is a rarity as it only snows once, maybe two or three times per year. Although the weatherman predicted the snow, we didn’t expect so much of it. 

Campy was not impressed with this situation. 

We warned Campy that his worst day ever was about to happen as soon as he got out of bed. He woke up to a nightmare. Typically, Campy does his morning business in our fenced backyard but we knew he wouldn’t go anywhere in the front yard once he saw the snow. I put his collar on him (just in case) and when we opened the front door for him to explore the great outdoors without a leash, he sprinted all but a few steps outside before he turned in the other direction and ran back inside. It literally took us until 11am for him to pee outside (his last pee was around 9pm the night before). Campy wanted nothing to do with outside and even clearing the ground for him, walking him outside and showing him that nothing would happen if he peed in the snow, he wanted nothing to do with the horrible cold white stuff outside. I guess when you are tipping over 10 lbs and you are 11 years old, you deserve to be a little over-dramatic.


Our morning was going as planned until the lights started to flicker. Then the cable/internet went out. Then the power went out. Although we hoped it wouldn’t happen, we kind of expected it. Luckily, Karel had his morning espresso (or three of them) before the power went out. Seriously – this saved him for it would have been a very rough day for him without his morning coffee.

Luckily, my Tack Neo trainer can power itself without being plugged into the wall so I was able to get in my 75-minute heavy-gear interval workout. After I was finished, Karel put his bike on my trainer and he was able to get in his workout as I did about 20-minutes of ECFIT strength.
As for the rest of the day, I stayed very productive cleaning and organizing our office for several hours. Then, we went for a long walk through the snow.

We saw three two big trees that fell over the power lines – which were also blocking the road. To get Campy outside, he walked a little but most of our hour walk was me carrying Campy so his feet wouldn't freeze.
We finished the day with a delicious hot dinner made on our outdoor grill. We roasted veggies, cooked frozen pizza and cooked eggs on a pan – all inside the grill. It was so nice to have a warm meal. We then each read on the couch, close to the gas-fire and by candlelight (and a headlamp) until we started to get very tired around 7pm. Since it was so dark in our house, it only seemed appropriate to go to bed as we had nothing else to entertain us. We slept a solid 10.5 hours in our cold house, snuggled under the blankets and with all three furry kids on the bed to keep us warm. We woke up to another morning without power and now just waiting to see when life will get back to normal for us.


It’s an interesting experience to lose your normal routine due to a loss of power and cable/internet. During times like this, it’s easy to take for granted how often we flip a switch and rely on power. It’s also crazy to think how connected we are and how much we need the internet. Karel and I are inundated with emails and work tasks after just one day of not having the internet. Although we can go without the TV, our life/business revolves around the internet. It’s interesting how gadget/electronic obsessed our world is becoming and yet, we can’t have any of these “things” without power. While most our designed to make living easier, quicker or more productive, it’s easy to forget that none of these “things” work without power. Long gone are the days of simplicity where a small radio, camping gear and batteries are the "simple" everyday things that help you survive a snow storm. Of course, living in the "south", it is rare for us to get a snowstorm like this but then again, it's happened to us almost every year. Perhaps it's time to invest in a generator?

Take some time today and take note of your normal routine. 

How long would you be able to survive without power/cable? 


We would like to send a HUGE thank you to our athlete and friend John S. who provided a generator to us to help power our 75-gallon fish tank. We nearly lost over a dozen fresh water fish this morning as they were without bubbles and in very cold water. We have a battery bubble operator but they were still so cold. Thank you John! Our fish are swimming happy (and Karel can now have his coffee). 





Also thank you to our friend Kristen and her family for letting us steal her internet for most of the day. Campy, of course, took over the house. It was nice to get some work done in a house that was warm and cozy. 

Weekend recap - snow and training

Marni Sumbal, MS, RD


We are very lucky that we live in a southern city that provides us with all four seasons throughout the year. But even better, we can train outside year round. However, once or twice a year we get a beautiful snowfall in Greenville, SC. which forces us to train inside.

On Friday late morning, after our morning swim and strength session, we were shocked to see the rain turn into fluffy white snowflakes. We had over 24 hours of constant snow falling from the sky and it was absolutely beautiful. Although I was loving the change of scenery in our tree-filled backyard, Campy was not impressed as he is not a fan of anything cold and wet. I suppose when you are a 12-lb dog and live in a world where you can never be too warm or have too many blankets on top of you, there's nothing fun about voluntarily stepping outside, onto the cold, wet ground.



As for training, it was a nice change to spend two hours on my Tacx trainer with an hour of very specific variable cadence work. The main set was very mentally taxing but I found my legs getting super fatigued toward the end of the workout. It was a good type of hurt, which was then followed by a 25 minute run on the treadmill with a few 30 sec fast strides to open up the gait. In the evening, I had another run (well, power walk) on the treadmill for 45 minutes. This workout started with a 10 minute EZ jog and then I put on my 20-lb weight vest for a 34 minute interval main set of walking at a 15% incline. That workout had my legs shaking by the end but it felt so good to run for 5 minutes without the weight vest and at 0% incline.

At least I had a nice view from my workout room.


In the evening we watched the NBC coverage of the Ironman World Championship, which was incredible and super inspiring. Karel had a RETUL bike fit on Sat (and then again on Sunday) so we recorded the show for the evening.  Although I am still happy with my decision to turn down my Kona slot after winning my age group (and overall female amateur) at Ironman Chattanooga, I do believe that the Big Island of Kona is magical and I can't wait to return in October to watch Karel compete in his 3rd IM Kona.

On Sunday morning I opted to run outside, even though my workout would have been perfect for the treadmill. The sky was sunny and the snow had melted on the roads so it was safe enough to workout outside, even though the temperature was a tad cold (low 30's). I really enjoyed my long run which totaled almost 11 miles. The miles ticked away very quickly as the main set was a speed play set with different efforts throughout a 19-minute main set. This required me to really stay in-tune with my body which kept me engaged and present. I performed the main set twice and finished the workout with 2 x ~10 minute steady efforts. It was tough to get my legs moving again after the MS but it forced me to focus on my form (over pace) while running on tired legs (we call this fatigue based running form or FBRF).

One of my favorite quotes says "You can't get much done if you only work on the days when you feel good" by Jerry West. I think this saying holds true for the weather that you can't just train on the days when the weather is too your liking. I'm not one to complain about the weather. Good or bad, I love to move and use my body as it does as much for me physically as it does mentally and emotionally. And if weather is not ideal outside, I have no trouble working out indoors. I always remind myself how lucky I am to do what I can do with my body and there are many people in this world who do not have the freedom or opportunity to workout on a daily basis. 

Snow! A weekend of indoor training and lots of yummy food

Marni Sumbal, MS, RD



In case you didn't hear......



It snowed in Greenville, SC!
It was so pretty to wake up to a white backyard. 



However, Campy was NOT happy when he woke up Saturday morning and discovered all the white, cold stuff outside.

Clearly, he is not impressed with the snow. 



Campy was not interested in walking anywhere that had snow on the ground so it made for an interesting morning for him to find the perfect spot to do his morning business. 



As for the rest of the day, Campy made himself comfortable in the warmest spot in the house. 

Since Campy stuck to his routine of resting all morning, we stuck to our routine of training. 

Karel stationed himself in the fit studio where he was entertained with multiple screens and his Cyclops virtual training and Bkool Pro Smart Trainer app for a little bike trainer fun.



I had our at-home-gym all to myself to suffer and sweat with nothing but me and some jamming music.

Karel wrote a great bike trainer workout for me, which looked more innocent on the white board than it really was when I got to the middle of the main set. Sneaky sneaky.

WU: 40 minutes (first 10 minutes EZ, then build each 10 minute to upper Z2)

Pre set:
6 x 1 minutes at Z2 - increase the cadence to very fast, no breaks between.
5 min EZ spin
6 x 2 minutes at Z2/Z3 - increase the cadence to very fast, no breaks between.
5 min EZ spin

BREAK:
Jumped on to the treadmill for a 30 minute form focused run.

MS: (Back on the trainer)
Big gear work - 55-65 rpm

4 x 2 minutes - increase resistance on each segment. No breaks between.
5 min EZ spin
4 x 3 minutes - same
5 min EZ spin
4 x 4 minutes - same
5 min EZ spin
4 x 3 minutes - same
5 min EZ spin
4 x 2 minutes - same
5 min EZ spin


Cool down


On to the treadmill (again) for 20 minutes form focused running.

Total brick workout (Marni): 2:25 bike + 50 minute run.
Total bike workout (Karel): 2:45

After my workout, I made myself a yummy pancake and smoothie breakfast. We relaxed for an hour on the couch and then it was time for work (small business - always working).

Eventually, I made myself useful in the kitchen for some baking. 



I adapted my recipe from Cooking Light.


Blueberry Oatmeal Muffins

Makes 12

Ingredients:

1 2/3 oats
2/3 cup all-purpose flour
1/2 cup spelt flour (you can use whole-wheat flour or your choice of flour)
1/4 cup packed brown sugar
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
1 tsp salt
1 1/2 cup 1% milk
1/4 cup canola oil
1 tbsp lemon juice
2 large eggs
2 cups frozen mixed berries

Preparation

  1. Preheat oven to 400 degrees. 
  2. Place oats in a food processor and pulse a few times until oats are coarse. 
  3. Combine oats, flour, brown sugar, cinnamon, baking powder, baking soda and salt into a large bowl. Stir well with a whisk. 
  4. In a small bowl, combine the milk, oil, lemon juice and eggs. Stir well with a whisk. 
  5. Make a well in the center of the dry mixture. 
  6. Add the wet mixture to the dry mixture and stir until moist and evenly combined. 
  7. Fold in berries. 
  8. Spray muffin dish with cooking spray. 
  9. Spoon batter into muffin tin. Fill to the top. 
  10. Bake at 400 degrees for 20 minutes. 
  11. Remove from the oven and let cool on wire rack. 


For dinner, I made semi-home soup. The key to a good semi-homemade soup is roasting veggies ahead of time, before adding to a can/box of soup. It gives the soup great flavor. I sauteed mushrooms, eggplant, red peppers and tofu in a skillet before adding to a box of tomato basil soup. 



So good!

After a good night of sleep (no alarm to wake us up), we started Sunday morning with a pre-workout snack (and coffee and water) and then it was time to train again. 

I performed my long run on the treadmill and Karel went outside (Brrr). 

I love running on the treadmill so it was no trouble for me to get my 1:45 hr run accomplished at home, inside, in my controlled environment (especially when it is 18 degrees outside!). I incorporated some short 30 sec intense efforts throughout the run for neuromuscular firing.

Karel warmed up on the trainer and then went outside for his 90-minute long run. He said it was super cold. 



After my workout, I refueled with a delicious whey protein, milk, strawberry and banana smoothie and a warm homemade blueberry and oat muffin smeared with Irish butter on top. So good!

After a few hours of working, Karel and I gathered motivation for our afternoon 3200 yard swim workout, which actually wasn't that bad. Like usual, we always enjoy our Sunday swims after they are finished but it's often hard to get the energy to get out for workout #2 on Sunday after a long week of tough training. We swim every Sunday, which means we swim at least 4 times per week.

For dinner, Karel made fish and had leftover soup and I was in the mood for pizza. I improvised with warm Naan bread smeared with marinara sauce and cheese and a nice salad.



It was a great weekend of training with lots of yummy food consumed to keep our bodies well fueled and nourished. 




Snow day!

Marni Sumbal, MS, RD


Although we have lived in Greenville for 1.5 years, we were so unprepared for this snow and ice storm in Greenville, SC. 

But thankfully, we survived no power for 24 hours.
We know that many people, all over the US, had it a lot worse so my hope is that everyone is safe, warm and healthy. 


Check list for the next ice/snow storm:
 Batteries, all types (especially for portable bubble-makers for fish tanks)
Battery radio
Be sure portable phone charger is fully charged (thankfully it was this time)
Flashlights/Candles
Make sure propane tank is filled for grill outside
Be sure both cars are filled with gas
Buy a shovel and ice scraper
Make sure Campy, Smudla and Madison have more than enough dry food 
Buy books to read and games to play
Buy water jugs (just in case water goes out)
Make more "prepared" meals ahead of time for easier meal prep/consumption
Buy a generator?


With cold rain through the night on Thursday til Friday morning and a little snow, I never expected our power to go out as Charlotte was predicted to have lots of ice and Greenville was expected to get a little ice and a few inches of snow.

After my trainer ride in the morning, I ventured out to get a few extra food items for the weekend (fresh produce, eggs, yogurt, milk and fresh bread - our typical staple foods) on Friday morning and as I was putting away the groceries, the power went out. 

Although it was only 24 hours without power (Thanks Duke Energy for working hard), we were not sure when it would turn back on again. The roads were getting bad and per Duke Energy on the phone, over 1000 houses were affected around our area. I wasn't sure if the power would be out for a day, two days, three days or three weeks. You just never know in these situations so it's best to be prepared for the worst but hope for the best. We were not prepared!

It was a cold night on Friday evening and a loss of power, even for such a short time, really put things into perspective as to how much we use power - even little things like turning on a light to see, charging a phone, keeping our food at the proper temperature in the refrigerator or freezer or heating a cup of water.

It also made me think about all the advances in technology and perhaps, how much we take for granted.

When was the last time you told yourself "wow, I have so much - I feel so fortunate." 

This power outage really had me thinking a lot.
It also really made me think about what's most important in life. 

Thankfully, we were able to Facetime with my brother and his wife Dana, who live in Pittsburgh, who just had their first baby on Friday evening!
Welcome to the world Jackson (Jack) Aaron Rakes!


In the end, we all remained safe and healthy for 24 hours without power.
Again - some people had it much worse as many people depend on power for medical reasons.
I am grateful for our healthy bodies and this storm made me appreciate my good health even more than before.
Campy had his first real experience with snow and Karel and I (and our friends Joey and Tim up the street) explored a lot by foot.

The kids in our neighborhood had fun sledding down our street and there were lots of doggy feet exploring the fresh snow.

With several trips to and from my mom's house (1 mile away) and extra walks to pass the time away, Karel and I guesstimated that we walked a total of 15 miles (or more!) in 24 hours.
It was not safe for us to workout outside so that wasn't an option. Instead, we just explored by foot to move our body. 

Here are a few pictures of our our beautiful snow fall. 











Down goes the tree - down goes the power line. 


Swamp rabbit trail


Swamp Rabbit Trail

Furman University



Furman track - wanna go for a run?