Essential Sports Nutrition


Oakley Women contract and kiwi avocado salsa

Ladies - how do you use your training gear? Do you put it on and go out shopping? Do you wear it to events? Do you worry about sweating in your training gear?

Let's be honest - you can absolutely care about how you look during exercise (it's true - if your race outfit matches your bike, you will bike faster! : )
but most importantly, you should care about how you feel during exercise. Sweating, laughing, legs-shaking, stretching.....when the workout is done you feel accomplished and worry more about what you got out of the workout than how you look in front of a mirror or around others.

If this does not pertain to you, likely you will not want to fill out the Oakley Women contract.

I have seen SO MANY amazing contracts posted by active women via social media and I couldn't wait to fill out my own contract. As an Oakley Women ambassador, I have learned how amazing it feels to not only feel great in your active wear but to also use it appropriately.

"My gear is for running, not running errands. My gear is exercising, not socializing. It's not carpool chic or grocery store casual. It was made for more than that. It was made for me." - Oakley Women
That's right Oakley Women - you nailed it!!!

We are not putting on clothing for a fashion contest or model search. We need clothing for sweating, for pushing our bodies and for finding out what we are made of.

I will use my gear to run across finish lines, not to stand in shopping lines.

What will you use your gear for?

If you are an active woman, ...sign your own contract and let everyone know how you use your training clothing and be entered to win a prize pack! Check out the Oakley Contract page and share #oakleywomencontract on twitter, instagram & Pinterest.

And after you fill out your contract - check out my delicious kiwi avocado salsa from my latest Ironman column.

(Pic on left from Ironman website, pic on right - my delicious homemade salsa)


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

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!


Is your body ready for a running race?


Running is a gift. Despite growing up as a swimmer (loving water activities more than on land), I really enjoyed the freedom that running gave me when I started and perhaps that is why I have grown into a triathlete. 

But it is true that running is a gift and it isn't for everyone. Some don't enjoy it, some can't do it. For myself, running has been taken away from me many times since I started running and that is why I feel that I am more of a triathlete, than a runner. I love to run, but I rather do it after a swim and a bike. I was born with a body that was not designed to be a "runner" and I'm cool with that. It's not about finishing times, but the lifestyle. I like to be active and triathlon's give me challenges and happiness and I never take a workout for granted. 

I am so excited to announce that the first race of the 2013 Athleta Iron Girl event series is on April 14th!
I won't be attending this year but I suppose nothing can top last year as it was my first time winning a running race (with my triathlete body)  and what better than at my favorite all-women's racing series!

I absolutely loved writing my race report - appropriately titled "The race report I never imagined I would get to write.".

Knowing that running is a lot of fun when you are healthy, I guess I have a different outlook on run-training in terms of not taking any "workout" for granted. To help out those of you who are interested in running/walking in a running race, wanting to step up your running training or struggle with injuries/overtraining/burnout, I hope you enjoy my latest article from my monthly Iron Girl column.

Happy Running!

Is Your Body Ready for a Running Race? By Marni Sumbal
Running can great for the body and mind. However, a weak, poorly nourished, sick or injured body can leave you questioning your ability to get to a running starting line. In contrast, a well-trained, fueled and motivated body is an amazing piece of work, designed to reach goals and to live a healthy, quality life. Here are a few suggestions to make for a fun and active running season.
Quality training – have a plan
A training plan will not only improve your fitness but will keep you on a schedule that focuses on quality training, thus eliminating the junk miles (which leading to injuries, burn-out and overtraining).

Build slowly
Allow ~4 weeks to gradually adapt to running. Focus on running drills, cross training (ex. elliptical, swimming, cycling, yoga, anti-gravity treadmill) and functional strength training. Don’t forget to stretch your hip flexors regularly and warm-up before starting your workouts

Extra tips
- Don’t hesitate to include a walk/run strategy into your training/racing strategy to reduce residual fatigue and to enhance recovery.
-Avoid being strict on miles, time, heart rate or pace. Perceived exertion can be a helpful training “tool”.
-Even if you desire a change in body composition, do not fear sport nutrition to assist in quality training, before, during and after activity.
-Invest in quality training/recovery tools, such as a GPS-enabled heart rate device, massages and compression gear.
-Can you comfortably run (or run/walk) 45 minutes? Consider adding a mix of intervals (ex. track), tempo workouts (maximal sustainable pace) and long runs (group runs are encouraged) to boost aerobic and anaerobic fitness.
-Don’t rush the “intro” phase to help prepare the mind and body for the upcoming training plan. Also, don’t overlook the importance of rest and active recovery.
-Give yourself at least 3 months of periodized (base, build, peak, taper) training to prepare for your upcoming race. The more time you have to gradually progress with training, the fitter, faster, healthier and stronger you will be on race day.
- It is easy to overlook your current health status when you have ambitious and exciting fitness goals. Be sure to consult with your physician prior to starting a new physical challenge.
-The ultimate goal is to train consistently well, with a trained body and to have the mind as the only limiter on race day. Good luck and have fun!!

Marni Sumbal, MS, RD, LD/N

Marni works as a Clinical Dietitian at Baptist Medical Center Beaches, is the owner of Trimarni Coaching and Nutrition, LLC and provides one-on-one consulting in the Jacksonville, FL area. Marni is a Registered Dietitian, holding a Master of Science in Exercise Physiology and is a Certified Sports Nutritionist (CISSN). As an elite endurance athlete, she is also a Level-1 USAT Coach and a 5x Ironman finisher. Marni is a 110% play harder, Hammer Nutrition, Brooks ID running and Oakley Women brand ambassador. Marni enjoys public speaking and writing, and she has several published articles in Fitness Magazine, Women's Running, Men's Journal, Bicycling Magazine, The Florida Times-Union Shorelines, Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes to, USAT multisport zone and Lava online.



Homemade energy balls (from Oakley Women/SHAPE event)

As promised, my delicious, yummy energy "ball" recipe. Originally I had made bars but the Oakley Women catering company re-created my bar creation into balls for easier packaging and consuming. Same ingredients, same great taste! Enjoy!



For the VIP Oakley Women Fitness Progression Session.attendees at Denver and Dallas, you will get an opportunity to try my delicious balls (with recipe card and healthy living tips) in May and I can't wait to meet you!

Any questions or concerns about the recipe (or substitutions or modifications) just send me an email or comment. Thanks!

                                                        Trimarni raw energy balls


1/3 cup each of pecans, almonds, cashews, walnuts (non salted)
1/3 cup pumpkin seeds and sunflower seeds
1/3 cup (or 10 apricots - dried)
10 dates (pitted, whole)
1/2 tsp ginger (powder) and 1/2 tsp cloves (powder)
1 tsp cinnamon
1 tbsp ground flax seed
1 tsp espresso coffee (finely ground - or any strong coffee)
1 tbsp dried coconut shavings (unsweetened)
25 prunes (whole)
1 cup rice krispies (I used gluten free rice krispies)

1) In ninja food processor I blended pecans, almonds, cashews and walnuts for 10 quick pulses until almost ground (a few little thicker pieces)
2) In large bowl I placed ground nuts and added whole (not blended or ground) pumpkin seeds and sunflower seeds.
3) In ninja I blended dates, apricots and spices down to coconut until finely ground. I combined in large bowel with other ingredients.
4) In Ninja, I blended 6-7 prunes at a time until mushy and added to bowl. I did this 2-3 times until they were all mushy in bowl to help with sticking of the other ingredients.
5) I added rice krispies to bowl and combined with my hands (sprayed with a little non stick spray) to combine until sticky - this gets very sticky! Be sure hands are clean or wear gloves.
6) on a non stick cookie sheet (sprayed with a little non stick spray), I pressed bar ingredients into tray until I covered 13 x 10 on the tray (Almost the entire tray).
7) I placed in freezer for 30 min and then sliced with a plastic knife.

I made 30 servings (2inch x 2 inch squares) - you can roll into balls if that is easier (plan for 30 balls)
Each square/ball (serving) has the following nutrition facts:
83 calories
5g fat
9g carbs
1.4g fiber
4.5g sugar
2g protein