Trimarni Coaching and Nutrition

Whether you are a highly-trained athlete or a fitness enthusiast, there’s always a risk for injury. While some injures are minor, such as a bruise or inflammation, others are much more debilitating such as a tear, broken bone, impingement, stress fracture or ruptured tendon. To avoid a decline in muscle strength, neuromuscular control and overall fitness, nutrition is vital in the healing and rehab process. Sometimes, with the right therapy, re-training program and dietary habits, athletes come back stronger and faster after an injury. Because the body has altered nutrient and energy needs during an injury, the following recommendations will help expedite return to sport: Protein - While the precise amount varies, be sure to keep up with your protein intake (ex. 1.5-1.8g/kg/d) – especially after exercise/rehab – to maintain strength and muscle mass. Carbohydrate – Slightly lower carbohydrate intake to prevent excessive weight gain and prioritize higher-fiber, satiating foods s...

With all the focus on my 2nd book "The 365-day Running Journal" I feel I am overdue on posting a recipe from my first book " Essential Sports Nutrition. " Enjoy!  Cinnamon Quinoa Bowl Vegetarian, Gluten-Free Yield: 1 serving / Prep Time: ~5 minutes / Cook Time: ~10 minutes Quinoa (pronounced KEEN-wah) is often called an “ancient grain” when in actuality, it’s a seed. Rich in iron, manganese, magnesium, B-vitamins and fiber, quinoa is also complete protein which means it contains all essential amino acids. This delicious cinnamon quinoa bowl is sure to give you a feel-good boost before your upcoming competition or workout. And because cinnamon may help reduce inflammation and ease muscle soreness, I suggest to make an extra serving or two to enjoy as a post-workout snack. Ingredients 2 tablespoons chopped raw pecans 1½ teaspoons butter ½ teaspoon ground cinnamon, plus more for sprinkling on top Pinch salt 1 cup cooked quinoa 1½ tablespoon...

I'm super thrilled to announce that we are just one week away from the release of my new book  The 365-day Running Journal . I can't wait for you to get it in your hands so that you can start logging your workouts while staying motivated with lots of inspiring quotes and tips.  I'd like to extend a huge thank you to the following professionals who reviewed my book. " The 365-Day Running Journal  is flawlessly designed to encourage an individual to document their running journey. The uniqueness of this journal is the expert advice provided by author Marni Sumbal who is a nationally recognized sports dietitian, coach, and athlete herself. Marni provides the reader with helpful tips each week followed by a section to comprehensively document details of the workout. Throughout the journal Marni gives  advice on how to develop a training plan, provides up-to-date nutritional guidance, and tips to prevent against injury . The weekly and monthly tips found throug...

It's with excitement that I can announce I am running!! Pain free, minimal niggles and no discomfort. After not being able to run for 9 weeks (which did include running a marathon at the end of Ironman Canada) and then 3 weeks of reintroducing running to my body of 10-15 minutes a few times per week, this was the first week when I was able to actually run and feel normal running. Oh what a great feeling! It's been quite the journey (not my first time dealing with this) with 12 weeks of wondering if I would ever be able to run normally again but I'm so thankful that my body was able to finally heal itself with just 4 weeks to go before IM Kona. I've dealt with all types of emotions over the past three months but throughout it all, I remained hopeful and somewhat optimistic - even though there was a lot of self-doubt. Now my focus is keeping myself healthy/injury free and staying consistent with running to somewhat prepare myself for the IM Kona marathon. Here'...

Many athletes waste precious time in the transition area. It's not a place for rest, high-fives, hugs or taking in calories but instead, a place where you transition quickly from one sport to the next. Transitions offer a unique opportunity to save time without much physical cost. However, for many triathletes, the transition area brings great physical and emotional stress as it is an unfamiliar component of triathlon racing that is only performed just a few times per year - on race day. Stressing about your transition area layout, the order that you will put on your gear and who's around you will only give you added frustration, anxiety and energy. Here are a few tips for a smooth and quick transition: Create an auto­pilot plan ­- You need a repeatable plan that requires little thought. Write out your plan from swim to bike and then bike to run in advance. Do not ignore any details. Create order to your plan so that your transitions are smooth and effective. Continue...

We are getting close to the release date of my new book "The 365-day Running Journal." With only a few weeks to go, I wanted to share a few snippets of educational material that you can find within the journal to help you get more out of your exercise regime. While this book is called a running journal, you don't have to be a runner to log your workouts, record your milestones and maintain motivation through inspirational quotes and tips. Cross Training Running more doesn’t always lead to running better. Although a certain amount of training stress and specificity is needed for training adaptations, running harder, longer or more often is not the answer. As with any type of sport, there are potential side effects to the age-old “more is better” myth. To reduce the chance of an overuse injury, you need to let your run-specific muscles heal. Cross-training can be defined as engaging in different types of activities from your main sport. Since running is full-body,...

Injuries are an unavoidable part of sport participation. While there are ways to reduce your risk and some injuries result from accidents, almost every athlete will experience some type of injury during an athletic career. While some injuries can be managed with just a little disruption to training (I call these niggles), some injuries cause substantial physical and mental stress.  It's normal to feel frustrated, annoyed and sad when you experience an injury. Depending on the severity of the injury, your emotions may change on a daily basis. Every person has his/her own emotional reaction to an injury as well as how to best emotionally cope with a setback. It should be noted that injury process doesn't just include the time immediately after an injury until the injury is healed but it also includes the rehab process and the time needed to return to optimal fitness. Because sport/exercise/training is often used as a healthy coping mechanism to manage stress, to boost ...