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Showing posts from January 1, 2012

Pics from the Smoky's!

Over the New Year, Karel, Campy and I had the opportunity to stay with our friends James and Jennifer Sweeney (at their cabin) in the Smoky's. If you are looking for a great get-a-way, with plenty of nature to keep you (and your camera) busy, Bryson City is A-mazing. Check out this rental, which James and Jennifer rent out. What a VIEW!!!



Despite the quick drop in temps as we made our 8-hour drive up North, I managed to stay comfortably warm (and in style) in my awesome clothing from the Oakley Women Gretchen Bleiler winter 2010 collection.
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The fresh mountain air made for 4 exceptional good-night sleeps and I greatly enjoyed waking up to no alarm and with no plans. Purposely leaving my garmin watch behind, I welcomed a change of pace and no set schedule.

The two highlights of the weekend included me getting a mountain bike for the first time. Oh, and I rode it as well :)

Karel has been wanting me to try mountain biking for some time and although, in my head, I feel like I am a gre…

Zucchini noodles w/ orzo

Campy and me on the Tsali trail in the Smoky Mountains. Karel, me and the Campster went for a 2 1/2 hour, 7 mile hike. Talk about loving life!

Yesterday I received an email from a blog reader early in the morning, after returning from my strength + swim workout at the Y. She told me about her newest creation of baked tomatoes and pasta topped with greek yogurt. I was so inspired that I couldn't wait to make something yummy in the evening.

I've learned over the past few years that we all have different body types with different needs. Depending on our training and lifestyle, it's important that we understand that nutrition and exercise is a never-ending journey.

I enjoy cooking for Karel as well as myself. Obviously, we both have different eating styles as I am a lacto-ovo vegetarian and Karel eats fish (over the past 2 months, Karel - on his own- decided to eat only fish and to eat meat only when he craves it. As of today, he has only had chicken once in the last 2 months a…

The 31-day MTC diet plan

I always submit my Iron Girl articles at least 2 1/2 weeks in advance, in order to publish on the first of every month. In December, I knew exactly what I would write about for my January article. While the topic of resolutions and diets are common and easy to discuss, it was important to me that I didn't just give advice as to how to "stick to your resolution". I find it important to always look at the bigger picture and to address the many strengths and weaknesses in your current lifestyle that are affecting (either positively or negatively) how you reach your goals and live life.

I hope you enjoy my latest article from the Iron Girl Newsletter, also found at Irongirl.com

Need a little help with your daily or sports nutrition? Looking for a little structure with your exercise routine? Check out my NEW website for services and info about me and my philosophy on nutrition and exercise.

Trimarnicoach.com




The 31-day "MTC" Diet Plan
By Marni Sumbal, MS, RD, LD/N


Now t…

Trimarnicoach.com

Two years ago I dedicated an entire month on my blog to the New Year. It was a lot of work but I was passionate and determined to provide my blog readers with exactly what they wanted....quick advice for long-lasting results. Providing pratical, informational and realisic advice to gradually acclimate to the New Year was my goal and today, I still find myself referring people to my 2010 January month of blog posts. I invite you to check out my blog posts from 2 years ago, regarding
31 changes, starting with day 1.

Several years ago I wanted to have my own business and most importantly, I wanted my own website. A place to call my own.
I found it important that I dedicated my entire life to my education, FIRST, prior to creating a philosophy and deciding as to what services I will offer to help athletes and fitness enthusiasts.

It took 8 years to obtain my credentials and certifications but I still have a lot more learning to do. I believe it is better to keep an open mind and be accepti…

Happy 2012!!!

“The freedom to move forward to new opportunities and to produce results comes from living in the present not the past” -Brian Koslow



Welcome 2012 with a positive, can-do attitude and the desire to achieve results and meet your goals. Don't let another year go by, wishing you would have......


Make this the year of becoming the person you always wanted to be, for setting goals AND accomplishing them and for challenging yourself to get outside your comfort zone.