Trimarni Coaching and Nutrition

For the past five years, I have written 60 articles for Iron Girl. Wow- that's a lot of brainstorming and researching!   Every month, I try to think of a topic that is relatable but can also make a difference in your life and how you go about reaching your personal goals.   There are many topics that I can choose to write about for my last monthly column (December) of the year on Irongirl.com , especially with the New Year approaching.   But, I try to stay with my philosophy of seeing food for fuel and for health and focusing on a balanced lifestyle in order to improve quality of life.   2012: Meaningful numbers - focus beyond the scale 2011: Mutlisport myths explained: Compression 2010: New Year Changes 2009: How dense are your snacks? 2008: Off Season nutrition     I hope you enjoy my latest column with Iron Girl as you think about your goals for 2014 and reflect on 2013. Not only is it a personal topic for myself, b...

I'm currently finalizing the last parts of the newest pre-built plan at Trimarni Coaching and Nutrition. The Trimarni 5-week off season transition phase training plan includes 5 weeks of strength training, hip/core work, specific workouts for swim, bike and run to improve form and efficiency as well as 5 weeks of nutrition tips!! This plan has taken a while to put together but I am so excited to offer it to athletes and fitness enthusiasts in the next few weeks to help everyone improve the chance of having a great consistent 2014 season. In the mean time...enjoy my latest article from my monthly column at Irongirl.com Reflect, Rejuvenate, Refuel in the Off-Season By Marni Sumbal, MS, RD, LD/N Trimarni Coaching and Nutrition, LLC Hard works feels amazing when it pays off. Although training for an event can be hard on the body,  the positive energy that you receive at a finish line is worth all the sacrifices.   It's important that your off-season compl...

So there was a lot going on this past week, hence the lack of blogging. BUT life is continuing to move forward and no day is being wasted. I have lots to catch up on via the blog but for the mean time, how about an old Iron Girl article of mine regarding nutrition when traveling for a race. Enjoy!! In route to Kona, (Honolulu airport) for the 2011 Ironman World Championship. TRAVEL TO RACE: Nutrition Tips Pertaining to nutrition, the overall mission of an Iron Girl athlete is to develop a healthy relationship with food. Although body composition goals are often primary reasons for embarking in the Iron Girl lifestyle, longevity, performance gains and a commitment to keeping your body healthy are top priorities when creating lifelong, practical dietary habits. For the nutrients that you put into your body will help fuel your fitness routine as well as reducing the risk for disease or illness. If you prioritize heart-healthy choices on an everyday basis, you shou...

 To cap off three quality days of training, Karel and I joined a group ride in the Clearwater/New Port Richey area (while visiting my family) to see our second family - the Gearlink Cycling team. Karel and I were set up on a group ride in 2006 on my birthday and we are so lucky to have them all in our life. What great people.....who also taught me how to enjoy riding my bicycle! After a 4:15 ride (with around 60 minutes or so with the 80+ rider fast group ride), it was time to cool off in the pool with my favorite furry friend. My latest article from Iron Girl has to do with a few tips on recovering from an event to ensure that your hard work during a race does not leave you sore, depressed or injured after the race. Enjoy! Recovering From Your Event By Marni Sumbal, MS, RD, LD/N Trimarni Coaching and Nutrition, LLC No matter how hard you push, there is stress on the body (emotional, physical and mental) during racing. Since it takes a long time for the body...

As I have mentioned several times, I just love the Ironman journey. This time around, sharing it with Karel has been extra special for we have both been able to see progress within each other and that is really neat to see. Karel continues to push me on the bike and in return I get the reply "great job, babe" as I smile every-so kindly to thank him for the suffering. But on the flip side, Karel has really worked hard on his swimming and I can't believe he just started swimming 1 year ago!! I have really enjoyed helping Karel learn to swim and to be there to witness his major swimming breakthroughs. Karel started very slow, working on form for he knew he had a year to train for the IM and there was no need to rush speed when form is the most important part of swimming efficiently.  The issue for many triathletes who struggle with swimming is the exhaustion that comes from swimming. No matter how fast or slow in the water, how long or short, it is just exhausting and i...

How can exercise and nutrition help improve your strength, increase your energy levels, improve your health and help you meet your fitness goals?  Whether you're a runner, swimmer, biker or a fitness enthusiast who is new to exercise, it's time to join me for an Iron Girl event, welcoming women from all fitness levels. The only requirement is that you are passionate about living an active and healthy lifestyle. Learn how to start living a more balanced lifestyle where food tastes good, fad diets don't exist and crossing finish lines is the reward of healthy living choices. Strong is now the New Skinny! Let's learn how to be healthy in our active lifestyle. Marni Sumbal, owner of Trimarni Coaching and Nutrition, LLC  will talk to us about her perspective on the importance of developing a healthy relationship with food and your body in order to reach personal health, fitness and body composition goals.  Join Kelley C...

If you are like most individuals, you are not surprised by the number of new, trendy, hip or cool foods on the market. From fresh to processed, our culture loves to eat trendy foods, companies love to profit it off of them and the media loves to talk about them. (perhaps I have reversed this timeline as the media has a major influence on how, what and why we eat).  Coconut, kale, gluten-free, greek yogurt, juicing, quinoa. Just a few that come to mind when you think of the recent foods that are most talked about when discussing "healthy eating" or dieting. Anyone remember  Olestra? Did you know that there are over a dozen types of lettuces? I wrote a blog a while back on the many types of  green leafy options  that you can add to your current diet.  How come the media isn't obsessing about Mâche, M esclun or   Mizuna and how come the grocery stores aren't carrying them for us to enjoy?  When I work with individuals on the diet, speci...

   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 nothin...

Source   I may live in Florida but I LOVE the change of seasons throughout the year. Although we (Floridians) may not rake the leaves or shovel the snow, the hot humid temps will eventually go away and the cooler temps will grace our bodies as we bundle up for "winter" bike rides and runs.   Just like I love the change in temps (which reminds me that it is officially my off-season), I also love the change of produce. Enjoying seasonal produce keeps my creativity going throughout the year to avoid eating/cooking-boredom and I always look forward to the dark colors in my meals and robust flavors that fill my house. My crock pot, oven and panini maker get a lot of action in the fall/winter but before I know it, it'll be spring again.   My latest article from my Iron Girl column comes at a perfect time. With my best triathlon season ever ending on a high note, the next 3-4 weeks of unstructured activity allow for lots of (ext...