Trimarni Coaching and Nutrition

"Everyday do something that will inch you closer to a better tomorrow." Training for an Ironman requires a lot of commitment. It's a lot of training, a lot of mental preparation and a lot of believing in yourself. I am keeping it simple and fun, as I always do. Focusing on the small stuff that makes a BIG difference. Food is my fuel, no need to rely on well-marketed supplements aside from my trusted (and well practiced) products from Hammer Nutrition (heed + sustained energy, Hammer gels and Hammer aminos...yep, that's all I take to "fuel" my workouts, as well as B complex and MVI for nutritional insurance). Sleep is my best friend, no need to set the alarm for a 5:30 am recovery swim. Me and the weight room (or my yoga mat at home) have become the best of friends throughout the last 6 months. Strength training is a vital component in my IM training plan. Running...oh how great it feels to not be an injured runner. It's been around 4 years since I have r...

4 weeks down, 63 day to go. With every workout, I am more energized than the day before and more and more confident for my 5th Ironman. I still get excited with every workout as I still find myself getting stronger, faster and smarter as an athlete. As the months progress with Karel as my guide/coach, I am reminded that I will save my best effort for race day and quantity training is so old-school. For October 8th is the result of many small individual quality-specific efforts. For I must arrive at the race feeling rested and hungry to race. If my mind and my body are not ready for the journey when I land in Kona, Hawaii, than I have failed with my attempt to achieve balance in my life. Therefore, my goal for the next 9 weeks is to stick to my plan, trust my gradual gains in fitness and enjoying every moment as I train for the Ironman World Championships. Each workout has a purpose and I am careful to focus on every single component that will get me to the starting line feeling fresh a...

I was told that when I become a dietitian, no one will want to eat with me. Happily, that is not true as I have not lost any friends since I earned my RD credentials. If anything, at least Karel and my furry ones enjoy my yummy creations. Although I now love eating around others, there was a time in my life (many years ago) that I was very uncomfortable eating around others. I believe we are all on our own journey in developing a healthy relationship with food and finding out what works best for our individual lifestyles, in order to fuel for exercise and eat for health. Speaking from experience, no one likes a critic when they are eating. As I was trying to develop an appreciation for new food and new eating habits, I would often feel uneasy around the "critic" who seemed to have something to say about the way I was eating. Perhaps there was a time in my life when I didn't know how to put all the pieces together but I knew I was on a mission to find my own path in order ...

While we all love talking about food for fuel, I find the topic of food safety so important for our society. Although there is reason to worry about how food is being prepared outside the home, it is important that you recognize the best ways to keep your food safe while eating inside the home. I hope you enjoy my latest article from the Iron Girl newsletter. Staying Healthy with Safe Food By Marni Sumbal Grilled fish, veggie burgers, potato salad and cantaloupe. Grab the Frisbee and fire-up the grill - the summer is a perfect time for an appetizing outdoor feast. With an estimated 48-million* cases of foodborne illness each year in the United States, it’s imperative that you practice safe food handling skills in and outside the kitchen (USDA, 2011). Because some individuals are at a greater risk for foodborne illness than others (ex. infants, the elderly, pregnant women, those with a weakened immune system, young children) and the symptoms and onset may vary, it’s important to note th...

Swimwear I am sure I'm not alone when I admit that I don't have a lot of cute "swim wear". I have swim suits for swim practice, I have speedsuits and wetsuits for races and I have lots of spandex which is specific to bike riding and running. However, when it comes to swim wear, well, I don't find myself that comfortable in wearing a skimpy bikini. As an active woman, I want a swimsuit that will embrace my active body. I think many swim companies miss the mark when making swim wear for active women. Why? Because no one has a "perfect" body and swim suits are often designed to fit a body that has no shape. We have strong muscles, specifically in our lower half and I am the first to say that I have trouble finding the right clothing to embrace my active body. I am not proportionate in all areas but I embrace my body for what it allows me to do on a daily basis. Therefore, I want a suit that will compliment me as an active women and not make me feel self-con...