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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.

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Filtering by Tag: trip

The trip abroad that changed my perspective on life

Trimarni


On April 22nd, 2004 at the age of 21, I took a life-changing trip to the Philippines. As part of a May term work service project at Transylvania University (where I went to undergrad), I spent almost three weeks in a third-world country with no electricity or running water and minimal financial resources for adequate food, clothing, shelter and medical care. Volunteering abroad in a developing country isn't like your average trip abroad - it has the power to change you in unexpected and valuable ways. With a bit more time on my hands, I have been enjoying going through my pictures and journal entries from the trip. As I reflect on the trip by re-reading my journal (exact excerpts below), I now realize that it was part of a bigger self-evolution to help me find purpose in my life, to help mold me into the person I am today and to teach me how to better handle the challenges that are thrown at me in life. During unprecidented times, I hope the following excerpts help to put things into perspective - life may be scary but for most of us, it's pretty good.

4/22/04
4:30pm - We're about to leave Lexington and I'm really excited. This is going to be such a long trip just to get there but it's going to be so rewarding. I hope to come back as a changed person.


4/24/04
3:52pm - We finally made it to Cebu. It is more than what I thought it would be. I'm rooming with three other girls and we are sleeping in a tiny room. We use buckets to flush the toilets and the "comfort room" is seperate from the house where we are staying. It is so hot outside and not a cloud in the sky. The kids are so friendly and love being around us. I've been reading to them and playing games and I've taken lots of pics. I'm so excited, I don't think I'm going to want to leave.


4/24/04
10:02pm - I just got finished taking my first shower with a bucket. It was an experience. I needed a strategy so I wouldn't run out of water. But it defintely was a great shower (I really needed it!). We walked around and went into different markets. There were flies on the food and people everywhere, it is different from the US.  We had a good dinner tonight (I ate the same as before - peanut butter, bread and cooked veggies) and a really good nap before dinner. We walked for about 2 hours tonight to the "beach" but it wasn't what I expected. It was really dirty. I'm so exhausted now...we've been going since Thursday but I'm so glad I'm here. I'm enjoying every moment.


4/24/04
7:44am - Oh the Roosters! They are great alarm clocks at five in the morning. I did some stretch cord exercises but it is just so hot here. We had breakfast at 7 and I had 2 hard-boiled eggs, PB and bread and a little pancakes. So far I am eating healthy, trying everything (that is vegetarian) and the food is great. The people are so nice. It is so amazing how people live. They sleep in houses that don't always have walls, sleep on boards and sell foods out of their homes. People are everywhere outside and always say hi to Americans like us. I'm working on my Cebuano language and trying to use it more. The animals are so skinny and look for scraps of food and run wild in the streets. The kids run with each other all around the streets without their parents but it is ok cause everyone is so nice and it's like a big family here. We even saw a cow on the side of the road!


4/25/04
10:24am - We just got back from a 2 hour walk. We went to a city. There were goats everywhere and dogs looked so frail and sick. There were kids everywhere playing outside Volleyball and Basketball. Everyone asks "Where are you going" when we walk. I am going to be so tired after we start doing construction - it is so hot and humid here. You just sweat like crazy and never cool off. Everything is so cheap compared to the US. It is just so interesting living in a developing contry that is so different. The streets are crowded with people, they want to give you rides and you really stand out.



4/26/04
6:20am - I just finished a little workout of jumping rope for 10 minutes and then lifting with my stretch cord. After lunch, we got on tricycles and went to Mactan and saw the two schools we are working on and they need a lot of work. I can't wait to start fixing them. It's going to be hot though. After lunch, I took a shower. I really needed it and it felt so good. I got so excited to cool off that I ran out of water in the bucket I pumped so I used the water in the big bucket. I'm already getting used to pumping my own water and washing my hands and flushing the toilet with the water from the bucket. I had a great vegetarian dish of veggies, these clear-looking noodles, banana, mangoes and of course, PB and bread.


4/27/04
6:26am - Again, the Roosters are crowing. I've been sleeping really well but my hamstrings and lower back is really sore and my left foot hurts because I have lots of blisters on it. And my hands are sore from all the work we did yesterday. To recap yesterday, we went to Bagong Silang Elementary School for our first day of construction (my first day of construction ever!). I didn't realize how difficult that stuff is. We first had to move sender blocks from the front of the school to the back (~200 of them), then we knocked down two walls and windows that were made of sender block and wood. We then dug a 8" trench through coral reff that took all afternoon. That was tough because we didn't have shovels for the first part and even when we had them, we really didn't use them. We used 30lb spear rods to dig through the ground and break up blocks. It was so tough! I love the rock hammer - I am very viscious with it. I loved hitting things. But I am not that good with the saw. We have no power tools and we make everything. We even made the corner poles out of rebar. We bent the rebar with nails and rods and then we cut wires to hold the rebar in place. Then it'll be used for the corners of the building (Outhouse). We were so excited for lunch and it was great. I had a PB sandwhich, veggies, pineapple and for a snack I wnated start-fruit but there was a red worm crawling in it. After we got back, it rained on us for a few minute and I had an awesome bucket shower.



4/27/04
11:45am - We drove by some place while we were riding in our Jeepney and it was filled with boards from houses and trash everywhere. It was very sad looking.



4/28/04
6:20am - My soreness is catching up to me. My hamstrings are so sore and my forearms. After lunch we went to work. We leveled out the ground, built more corner poles out of rebar and bent the wires to attach them and poured cement to hold them in. It poured today, something that doesn't happen much here and we loved every minute of it. I just did my stretches with my stretch cord.



4/29/04
4:20pm - We just got back. We left at 8am and worked until 11:30am. We had to dig a 23" trench put in cement walls w/ the sender blocks and mixed the cement. It was tough work but there were lots of people helping. We went to the market and it looked like we didn't belong there. I had to hold on to my purse. The fish and meat market was disgusting with flies everywhere and it was so hot. I didn't get a good vibe being there. But the kids make me so happy.



4/30/04
5:45pm - After breakfast which was 3 hard boiled eggs, piece of cheese, small banana and one piece of bread with PB, we got ready and went to our work site. We worked from 8-4:30 and got a lot done. We started the day by mixing cement and did that most of the day. We put up more outside walls and finished putting up the middle wall. I carried lots of bricks and carried cement. We also made plywood doors and I hammered and sawed. It is so neat how they don't use power tools and how everything is manual. The carpenter used water tubes as a straight edge, wire to straigthen the blocks and chisels to cut. The kids are teaching me Cebuano. I try to use it as much as I can since I"m here. Edmar said he wants to go to college to be a doctor. He said he needs supplies and I would really like to help him out. I keep giving out my bracelets and the kids love them. I just don't have enough for everyone. The school teachers gave us jackfruit from the tree and it was delicious. That and guyabano are my favorite. It rained for 40 minutes and I took a great bucket shower. Sarah cut my hair cause it was getting very long.



5/1/04
5:20pm - What a day! We worked from 8-1:30 and we got almost everything done except the floor and toilet. I mixed concrete all afternoon and morning and that is tough work. When you make concerete you have to take 6 buckets of sand with 3 buckets of rocks with 1 bag of sand and then lots of water and shoveling. It is very hard work. I also carried buckets all day full of cement and poured a lot of cement.




5/1/04
8:10pm - After my normal stretches we had a small breakfast and packed up our tools and headed to an island. We had to take a 25 minute boat ride and it was so beautiful. The water was so clear and warm. After enjoying the awesome ride (I didn't want it to end) we took all our supplies and put it on another boat. Now for the fun part...we had to walk to the island in the water because the boat couldn't go in any closer. You could see jellyfish, shells, fish and star fish. The water was about waist to knee high. Then we walked with our stuff to the preschool and worked all day. The people are different here probably because tthey have never seen many Americans. They don't know much English and a lot of the kids don't wear clothes. I walked from one side of the island to the other and it took 13 minutes. My house has no electricity, just candles. No AC, no grocery stores (they eat mostly fish and rice) and it is very poor. We slept on bamboo rods that are raised from the floor and there are ants everywhere. We painted the school (which is smaller than my kitchen at home), put up a roof and made a book shelf. These are things I've never done before and I'm really enjoying it. I've never sawed or hammered anything or painted a whole wall. I took a dip in the ocean after lunch and it was amazing. Lunch was small - noodles and rice, but I wanted the kids to have my rice and they scarfed it down. These people needs things so much more than I do. It really puts things into perspective and what I really need. We got a lot done, took another dip in the ocean and ate dinner by candellight w/ the lady I am staying with (she is 21 with 2 kids and one on the way). I feel like I don't need much to get by. It's sad though that we live so highclass and expect so much as Americans. They need it here. People sit outside in their huts playing pool or cards and singing Karaoke.




5/2/04
5:26pm - I woke up at 5 and walked to the comfort room down the road and then watched the sunrise. We had no lights but the beach lit up the island. After breakfast we walked around some more and spent the morning until 12 painting the inside of the classroom white and sawed a little more. I had my first American food after lunch which was a granola bar and I still gave some of it to the kids. They really need clothes and they so unclean and dirty. On the way back home, we stopped and swam in the middle of the ocean which was amazing! We rode our jeep back and we saw a funeral which people were walking on the street and people following and carrying a casket. I couldn't believe all the pigs, roosters and poverty on the island. But it was cleaner than where we are staying without all the meat roasting, flies everywhere and trash everywhere.


5/4/04
5:00pm - I felt like I had no energy today because it was so hot. We installed plumbing for the comfort room w/ pipes, we made cement to hold them in the wall after we knocked two holes in the wall and cemented the pole to rocks so it wouldn't move (not as good as putting it under the ground). We started to put up the ceiling. Oh how easy it would have been to use a nail gun but instead we held the boards above our head as we stood on school desks and home-made ladders from wood and then nailed each board above our heads. We worked until 4pm. I'm getting use to the dirtiness here like how there are flies and ants everywhere, kids are dirty and they pick each others head for lice and ticks. There is no clean water or toilet paper in the bathrooms. It's so strange how different it is here from the US - not as high tech but people are still so happy and so nice.



5/4/04
8:50pm - Went to the mall. I got a lot of stuff but feel like I spent no money. The lady's that work at the mall follow you around and they have to fill out a piece of paper like a receipt to give you before you wait in line at the cash register. People are rude in line and you have to be ready because they will cut in line. I forgot to mention that to sweep, they use straw brooms and the saw is made of bent rubar and a blade.



5/5/04
3:54pm - We just got back from working and again it was a successful day. We started by finishing the roof and I sawed a lot and nailed the boards in. The kids were helpful and there are so many of them - sometimes they get in the way. But you can't get mad at them. I went to the ocean with the kids and swam for 20 minutes. Swimming was great and I did it Filipino style - with my clothes on. We painted the stage all day and finished the roof. After putting many coats of paint on we were covered in paint. A classmate and I went for a run for 30 minutes. It was so hot out but it felt great to run. Of course, the Filipinos don't understand why we run. For the them it is probably too hold. Today's breakfast was really small - pineapple, bread, PB and eggs. I couldnt' imagine that much for a whole day which is what some people do here. We went to the school and carried rocks for 3.5 hours and knocked down a wall. We did the Filipino thing by inveting ways to carry rocks. We formed a line, used tool boxes, bags and paint cans.

5/9/04
5pm - It's so amazing how little they have. They do their laundry and shower outside. Have a radio and just a bed and clothes in the "bedroom" if they have one.



5/10/04
10:18pm - The town was quiet today w/ most people at the schools cause it was election day. It takes about 7 days to tally the votes but it is a big deal here. I finally ate a salad today! I packed up and said bye to the kids. It was so sad. We headed to Cebu and stayed at a hotel. We have air conditioning, room service, TV, shower and a toilet that flushes! Oh it was easy to get back to normal life but I do miss how easy life was before over the past few weeks. I kinda prefer that better.



5/11/04
1:50pm - I woke up around 6:50 and ran up and down the stairs 10 times for exercise. It was nice to get my heart rate up. I also did some crunches and stretches. We had a buffet breakfast. I had eggs, pineapple and cereal with milk! Oh it was so good! I learned that I can live without cereal but boy did I miss it. I watched TV for the first time since I left and it was weird because I haven't seen a television for 3 weeks and the quality wasn't as good. You have to take your key with you to lock the door and the same key is inserted in the wall to give the room AC and electricity when you are in it.



5/12/04
10:30pm - I just boarded the plan to Atlanta. The flight from Hong Kong to LA wasn't too bad. When we arrived in LA we had to wait in line to go through customs, re-check in and give our luggage back. It was so different to see traffic, big cars, the clean air and different lifestyle. We went to the Cheesecake factory during our long layover. I got a salad (which I have been craving) and I ate lots of bread. It was really sad for me to realize how Americans eat and waste so much. How we rely on electricity and cars so much and how expensive things are. Everything is so big, expensive and unhealthy. It don't want to complain or be picky anymore because so many Filipinios have so much less than me and are so happy. Ahhh, what a change! The people, weather, food - this is really going to take some getting use to. This was an experience of a lifetime.


Finally warming up again

Marni Sumbal, MS, RD

Two weeks ago I braved 20 degree temps in Utah at an altitude of 8000-11000 feet. I stayed extremely active in the snow, both on my board and a few times on my butt. The Oakley Women product testing summit was amazing and I had such a great time stepping outside of my comfort zone.
 
 
 
The following weekend (1/11-1/14) I braved even colder temperatures and traveled to Iowa to speak to the Missouri River Runners group for their yearly banquet. Despite living in Kentucky for the first 21 years of my life, I have become quite soft in the cold..or as we like to say in Florida - when it gets "down to 40 degrees outside".
An average temperature of around 10 degrees each day, with a few flurries and a few gusts of wind making the wind chill drop below zero.

 

 
My talk was on "Common mistakes made by runners: train smarter to reach success faster."
I met so many new people and got to know some of my Trimarni Nutrition athletes (from the web) even better in person. My hosts - Patty, Stacy and Therese were amazing and we had so much fun together. I think the most fun was working out together, cooking together and eating together. I was all for them picking my brain all weekend on all things training, nutrition, diet, fitness and health and I just loved being able to cook for everyone and have others enjoy my creations.
 
 
After arriving around 9pm Iowa time, it was a rather long day and around 11 am EST, I was ready for bed. It was an early morning wake-up call at 5am for we had a full triathlon on the schedule for our training.
6am swim - 2000 yards (indoor)
7am spin class - 50 min
8 am treadmill run - 50 min (I included a few fartlek intervals)
Afterward, a well-needed shower. I almost forgot how cold it was outside until I stepped outside and was quickly reminded I was not in Florida anymore.
 
I was super excited to make the girls some breakfast. I figured our catered dinner would be fairly carb heavy but with our morning workout, I didn't want everyone to feel depleted all day. The perfect creation was a veggie stuffed omelet (stuffed w/ sautéed in olive oil, zucchini, onions, tomatoes, green peppers and spinach) all topped w/ homemade salsa and shredded cheese. We enjoyed homemade muffins on the side (thanks to Therese) and a side of fruit w/ mixed nuts.

 
After breakfast and chatting for a bit we bundled up to head to Hy Vee. This was my first trip to this grocery store and the girls (and Michele) picked my brain on their own private grocery store tour, asking me about all the products that they were interested in adding to their diet. It was a lot of fun but by the time we were finished, we were ready for another meal. Since I rarely call meals "breakfast, lunch and dinner" on the weekend due to timing of workouts, I will call this creation #2 for the day.

 
I'm pretty sure we put everything in the kitchen out on the counter and we each created our own salad from this buffet of food. We also cooked bulgur and quinoa to top on the salad. My creation had mixed greens, pineapple, mango, avocado, dried cherries, pistachios, homemade salsa for dressing, quinoa, bulgur, cottage cheese, onion, pepper, cucumber, carrots and tomato. It was delicious!
 
I spent a little of the later part of the afternoon preparing a little more for my power point presentation. The venue was super cute - a log cabin that is rented out for functions. There was a fire inside to keep us warm but I think I needed a few more of them as I was a bit on the chilly side all evening. Luckily, the catering company prepared a delicious meal that warmed my belly. Vegetarian lasagna (for a few of us), roasted veggies and salad. There was a dessert of brownie or cheesecake but my tummy had no room for it so I decided to pass.

 
My talk went well and the group was very attentive and asked great questions. My focus was to open the minds of new and veteran runners (and a few triathletes) to the many ways that you can enhance training besides just focusing on the miles. I look forward to seeing some great results from the athletes in my talk as I know they were able to walk away with a few tips on how to train smarter to reach success faster.

 
 
I took my own advice on Sunday and woke up without an alarm to ensure a restful night of sleep. But as soon as I woke up around 7am, I put on layers of clothes to prep for my first icy trail run. It was less than 10 degrees out and a wind chill of -6. Let's just say that thankfully, Nike (below) kept me happy the whole ride to the trail.
 
No, I am not frozen. This was after my first ever trail run on ice/snow in snow spikes. Almost 7 miles and an enjoyable change from the normal sweaty, hot Florida run-routine. However, I'm not saying I'd trade Florida for this weather...I'm just accepting of a change every now and then.

 
As I was running, I just couldn't help but think how lucky I am to have a body that is able to travel, workout and stay extremely busy and active and still function at full capacity when I need it to perform. My brain is healthy enough to remember information so that I can speak publicly, my body is healthy enough to move whenever I ask it to perform and my heart is healthy enough to keep on beating so that every day I can try new things and try new opportunities and experiences. I can't think of any other reason than my daily habits that allow me to live a very active, busy lifestyle. I recognize what I want to do in life but I can't expect it to all happen without taking care of my body. It is with good sleep, good food and a deep respect for my body that I am able to live this amazing lifestyle. I only hope you are able to do the same for it is no fun to feel uggh, and to see days pass on by and to feel like you are not able to join in on your imaginary fun and active life. To make those dreams come true, be sure to start with your body as that is the only place you have to live for the rest of your life.

 
Thanks Stacy for letting me run with your snow spikes! I would have never made it without them! I also want to thank Oakley Women for the base layer top and soft shell jacket for keeping me warm during this run.

 
Our running group + 2 fast doggies :)

 
 
Post-run french toast smeared w/ crunchy natural peanut butter and topped with cinnamon and greek yogurt. A side of eggs w/ spinach and fruit w/ nuts. Oh and a cup of coffee consumed with the making of this creation.
 
 
Well - I am finally warm again and I will not be complaining about our "cold" Florida weather any longer. The shorts and sandals are on again and Campy and I are loving our time outdoors. Life is still busy and active but I can't complain.
 
 
 
"If it doesn't challenge you, it doesn't change you."