Trimarni Coaching and Nutrition

One of the most common New Year resolution is weight loss (or changing body composition). If you are feeling dissatisfied with your body, wanting to improve your health or feeling tempted to lose weight fast, you may be thinking that a diet, calorie restriction or extreme exercise is the solution. A desire to lose weight coupled with body dissatisfaction can easily turn unhealthy and dangerous. It's easy to take a diet too far. It's not uncommon for people to make extreme changes - like not eating grains, dairy, sugars and processed foods - severely restricting calories and nutrients all in the name of weight loss. A "diet" may offer quick fixes and a black and white method of dictating what you can and can not eat, but the truth is that these methods are extreme and impossible to maintain in the long term. Plus, they teach you nothing about changing your lifestyle habits which is how long lasting weight loss is achieved. You can take a pill, injection, supplement, pu...

The end of the year is a natural stopping point for reflection.  If I had to give an award to each of our races/events/travels:  Favorite country visited: Italy Best food: South Africa Best travel experience: Virgin Atlantic Upper Class Lounge (Heathrow) Most unique race experience: Xterra South Africa Most memorable race experience: 4-stage MTB PE PLETT Most humbling race: Whitewater Off-Road Triathlon Favorite team race: IM 70.3 Gulf Coast Favorite bike course: Xterra Oak Mountain Most fun racing experience: Lakeside double sprint Most memorable finish line: The Stone extreme triathlon (Karel) Most surprising race result: IM 70.3 Louisville Favorite open water swim: XTRI Norseman Favorite run course: Ironman Chattanooga Best day on the bike: Gavia to Stelvio to Gavia - 8:43 ride time. 105.22 miles, 17,261 feet gained. Most fun trip: Cozumel Bucket list race: Paris Roubaix (Karel) View this post on Instagram A post shared by Marni Sumb...

Low energy availability (LEA) occurs when either dietary intake is too low or energy expenditure from exercise is too high. As a result, the body does not have enough energy left to support all physiological functions needed to maintain optimal health. LEA can be unintentional or intentional. Lack of knowledge about adequate nutrition to prevent an energy inabalance may cause LEA. In the case of the later, undereating may result from body dissatisfaction, social pressure to look a certain way or the belief that a lower body weight will result in a faster/better performance. The brain requires a constant supply of glucose, the primary energy source to function optimally. When you are in a state of LEA, the brain is the first organ to panic. The brain quickly goes into survival mode, which has a massive impact on the way you think. Undereating may change aspects of your personality and cause serious physical issues. Undereating and underfueling isn't just an "in season" foc...

The line separating fasted workouts from disordered eating can become blurry for athletes. Proponents claim that fasted workouts have several significant health and performance benefits. The main reasons why athletes perform fasted training include: Increasing the rate in which your muscles use fat for fuel  Sparing glycogen stores   Increasing mitochondrial density Fat oxidation refers to the process of breaking down fatty acids. To oxidize fat, you need:  Healthy mitochondria (the powerhouse of cells where chemical energy is generated to power the cell's biochemical reactions).  Fat molecules (specifically triglycerides) to be broken down into glycerol and fatty acids. Fatty acids are then transported to cells and undergo a series of reactions (beta-oxidation) to produce acetyl-CoA to enter the citric acid cycle to generate energy. Oxygen (transported to the muscles by blood). Fat cannot be burned (or oxidized) without the presence of oxygen.  While there...

We said good bye to Campy on July 18th, 2025. A few weeks passed and our house felt quiet and empty. We cared for Campy for over 16 years and it felt so strange to go through our day without a dog. Before Campy passed away, we both felt that we would wait a while before adopting another dog but we really missed the routine and responsibility. I found myself scrolling through adoptable dogs on animal rescue websites and feeling like I could open my heart to another dog sooner than I though. I don't think I will never be able to love another dog like I loved Campy, but my broken heart was able to feel some love. I searched on many different rescue websites, primarily on the east coast and at rescues where the dogs were at risk for euthanasia. Animals in Texas, California, North Carolina, Florida, and Alabama account for more than half of all shelter animals killed in the country. Over several days, I filled out over a dozen applications for rescue dogs. I found that the adoption pro...