Trimarni Coaching and Nutrition

Today is a special day. Ten years ago, on January 2nd, I officially became a small business owner. I've had a lot of success over the past decade, learned a lot and had some really tough moments. I've learned how to ask for (and accept) help, trust my gut and face judgement and rejection. And through the highs and the lows, I've never strayed from my values, beliefs, priorities and philosophy. I'm incredibly grateful to all my followers, athletes and friends who have shared this incredible experience with me. Thank you to the hundreds of athletes who have trusted me and Karel with your health, performance, training, racing, nutrition and/or bike-fit needs. We are so appreciative that you invited us to share a small part of your athletic journey with you. Thank you for being part of this milestone! I wouldn't be where I am today without every one of you and for that, I am forever thankful. Thank you for supporting me and my dreams. I'm so grateful to everyone, e...

I saw this floating around Facebook and I can't be the only one who would agree that the reality of life is nothing like we plan for it to be.  It's without certain that every time we feel we are making progress to another "check point" there's an obstacle right around the corner.....of course, it comes when we least expect it.  As much as I thrive off having a "plan", I can not control everything in my life and I am ok with that. With only two options - accept or get upset, I've learned to have the best possible positive attitude with every obstacle that comes in my way. Life requires me to be strong, creative and patient and I've learned to love those qualities that make me a better person.  I always wanted to be my own boss and to have my own business. I never thought about the difficulty of "running" a business but I was driven by making a career out of my passions in life.  Being a small business owner means wo...

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...

Did you know that "there are more than 100 million neurons supporting trillions of connections, processes of the human brain? And all these neurons are a manifestation of genetic variation, natural selection and the environments in which our ancestors lived?" In the Spring 2013 issue of SCAN's PULSE  (Vol 32, No 2, pg 7) there was a great article titled "This is your brain, this is your brain on food." I read this article a while back while traveling and it really caught my attention. I am always interested in the lifestyle approach of healthy living and just like you, I get it that it can be overwhelming to learn how to "eat healthy"....there's a lot of information out there and I try to read it all! It's my job to help others develop a lifestyle that is balanced in a way to meet individual health, fitness and body composition goals and to be lived in a way that is of quality. But we can not forget that the human body is complex and even w...

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 purpose......to be worn by active and healthy bodies, who love crossing finishing lines or challenging ...

Working out or training for more than an hour today? Consider the benefits of a pre and post workout snack. During exercise, energy demand is high. Your body will experience an increase in skeletal muscle blood flow and to get stronger, it will release anabolic hormones (like growth hormone, testosterone and IGF-1, epinephrine) to assist in protein synthesis. Insulin concentrations will also increase post workout as an anabolic "side effect" whereas during exercise insulin sensitivity increases. On the flip side, however, every time you place stress on the body via exercise, catabolic (breakdown) effects take place like glycogen depletion, increased cortisol concentrations, decrease net protein balance and possibly dehydration. Take advantage of at least 30-60 grams of carbohydrates and a little protein pre workout, along side a post workout snack of 2:1 or 3:1 ratio of carbs to protein (grams) to help the body fuel and re-fuel for a more consistent exercise/trai...