It’s hard to make food sexy, but it’s easy when I know first hand this keeps me in my bikini all year round. On Maui, we live in our bathing suits and as a fitness trainer, athlete and model I need to eat lean, eat for energy so I can look good and perform.
This is what I reach for before any serious long distance paddling, or before a big workout. I need low calorie, low fat energy food that will not make me bloated or feel sluggish. I love that in one cup with the combination of quality Greek yogurt, such Fage 0%One cup of this yogurt has zero fat, 130 calories, 9g of carbs and 23 grams of quality protein! Then I combine this with a 1/2- 1 cup of GO Lean Crunchthis gives me an additional source of more protein, fiber, potassium and a touch of honey to make it a little sweet. The additional 80 calories I can afford and need.
What a winning combination that sustains and fills me. I never feel hungry and I won’t crash when I enjoy this for a meal or pick me up. You can also add a bit a fruit too.
Remember to keep food and nutrition simple. Calories, fat content and sugar in your foods does matter. I also suggest to my clients who want help with counting their calories for shedding weight or maintaining weight, the highly rated, easy and fun to use, food diary smart phone application, called My FitnessPal. It’s free! click here to learn more: http://www.myfitnesspal.com/
Thanks for stopping by. Please feel free to share or leave a comment. We’d love to hear from you.
Mahalo, Suzie Cooney, CPT Owner of Suzie Trains Maui, LLC
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With only five days until the OluKai 5th Annual Ho’olaule’a SUP & OC1 race approaching this weekend, the weather forecast is soon to be taking shape! The trades are predicted to return as competitors will be competing for a purse of $15,000. We’ve had an unusual spell of Kona breezes that look like they’ll be on their way out!
Here’s a peek at the forecast for May 11th & May 12th:
Register now or day of event. For more information click here.
The Biggest Downwind Event & Race in the World: MAY 11 -12TH, 2013
The 5th Annual OluKai Ho’olaule’a
REGISTER NOW HERE! Sign up before May 4th and receive a free pair of premium OluKai sandals.
Ho’olaule’a – literally, it means “celebration”, but for us, it’s also an expression of gratitude. Each May, we hold our interpretation of this storied Hawaiian tradition on Maui’s north shore. The event blends elite competition with family-friendly cultural activities and gathers some of the world’s best SUP, OC1 & OC2 paddlers to race the legendary 8-mile Maliko downwind run. Friends and families come together to enjoy canoe sailing and surfing, ancient Hawaiian games, traditional luau, hula, and live music. We take this opportunity to recognize and honor our ‘Ohana Giveback partners, as the community shares collective gifts of time, energy, and spirit.
I hope to see you there!
Suzie Cooney
Owner of Suzie Trains Maui
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The topic of shedding or losing weight is nothing new. So why then does everyone search for the quick fix or the one diet, magic shake , new trend, or little pill to solve this to do this for them ? That alone is a huge case study on the psychology of human behavior.
People assume that if you’re fit and healthy that it’s easy as I hear a barrage of reasons of why someone can’t lose weight. It’s simple, the bottom line, deep deep truth is, they’re not ready or don’t want to. I realize I’m putting myself out on a limb when I make a statement like this, but you’re still reading and you might be thinking, wow, how awful of me to say this.
I’ve heard it all, about the “why’s” the “yeah buts” and “if onlys” to last me a life time. Just like I’m probably shocking you with my direct writing of my opinion here, as I normally am quite conservative in my blog entries. Now I am a compassionate and caring fitness professional and I do know first hand from my own experiences with illness and medical conditions, that sometimes medications or other real health matters offer a true layer of challenge that needs to be treated and approached in a different manner.
My daily dose of health! My reminder that my health is golden. View from my lanai on Maui
There is a pot of gold at the end of this rainbow and the pot of gold is your health. But the clients I help and train are truly successful and will do anything and everything I suggest 100%, not half way, because they know I’ve been there. I walk the talk and I know what it’s like to be down and not as fit as I’m supposed to be.
If you didn’t know this about me, I’m the trainer who broke her legs in April of 2009 only to be in a wheelchair for three months, completely atrophied from the waist down, and still train from my wheelchair. My body changed, turned to mush, but the inside of my heart and brain did not. I did not give up and I was committed to myself and my clients more than ever. I had the fire.
What is your fire?
We often need a jolt to really shock us out of unhealthy habits or help us make that mind shift. What can sometimes happen is an unexpected health event, such as a heart attack, or blood clot or maybe a diabetic episode, or like me a stumble that ends up badly.
Your health matters and so do you as a person. I’m not saying this will happen to you, and I’m not saying you should wait until something of this nature happens. Please avoid these health events. There is a lot of life to live so please start right now!
Take the reigns, and take charge of your life. Think of the possibilities of how your life would look and feel in so many ways when you decide to do just that. Notice I didn’t use the word “if.” ? Toss the Kleenex and wipe your tears of frustration and keep reading.
Shedding weight is more than just dieting, one has to be really ready so the results can be real and for life. And by the way, dieting doesn’t work. It’s a word that causes us to fail. So starting today, please take the word “diet” out of your vocabulary and replace it with simply “better food choices.”
Support in your corner is usually your own team of health professionals, loving friends and family; there to cheer you on and hold you up when you hit a bump in the road or feel you can’t go on. No one expects you to do it alone, so reach out and ask for help. So here are my tips to help you get started:
Ten Tips To Help You Start Shedding Weight for Good
You can waste a great deal of time trying to find your waist line if you’ve tried without success. Are you on track after you’ve made countless New Year’s Resolutions year after year? Having a pro in your corner can make all the difference and save you lots of money, calories and improve your overall “life” performance.
Let’s face it shedding weight and getting toned, in either order can be difficult, frustrating and take a really long time if you don’t know how or where to start. We all need a cheerleader, a person to hold us accountable besides our boss or spouse; someone that can find a “fun” way to make it all happen.
If you’re ready to really get real, I’m real serious about helping you. It takes two and I can’t do it alone, so if you’re ready to hold yourself up, look in the mirror and start loving what you see, how you feel, you’re halfway there. You’re amazing!
I’m available via SKYPE world-wide or in person while you’re on Maui, or if you live local even better. Your health matters, how you feel about yourself matters. You don’t have to be a pro surfer, just the pro of yourself to be ”pro self.” Make the time, make the investment and your life will change.
Suzie Cooney,CPT
Owner of Suzie Trains Maui, LLC
Questions? Feel free to contact me through our website.
CORE STABILITY EXERCISES FOR SURFERS USING A FOAM ROLLER:
These photos of me were taken by Simone Reddingius from page 53 ( all rights reserved )from the book Surf Survival The Surfer’s Health Handbook. Here we’re showing you how you can improve core stability for surfing by using the self myofascial roller or also referred to as an SMR roller. It’s like a self massage when used as a way to roll out tired and sore muscles. For more exercises to help you gotta see these: See my video
The self myofascial roller is a dense piece of foam, 36 inches in length by 6 inches across in diameter and is often seen in most gyms. They do come in different densities so be sure to start with the easiest or less intense one. That is usually the ones that are white. In this illustration we are using the more dense, stiff roller. Continue reading Core Stability Exercises for Surfers
…Dark chocolate that is! Welcome to the Suzie Trains Maui Blog. I’d love to share what’s delicious and healthy especially with Valentines Day coming up this week.
My dear friend and fellow trainer Jon Ham, owner of Fitness On the Run, has been featured here before and I just could not resist sharing this with you! He has put together this spicy little video showing how easy and fun it can be to make this special treat. This is so great and sure to make your loved one very happy and maybe even a little frisky!
Hey, if it’s healthy, it’s all good. Learn the benefits of dark chocolate and other interesting facts.
Enjoy everyone and be kind to your own heart first and make this recipe. Share the love and share the health!
Aloha salad lovers. I can’t remember when I first discovered the delicious taste of tamari seasoned pumpkin seeds but I recently discovered how amazing they taste on top of any salad or as a healthy snack. Nutrition for me and my clients has to be simple with no hype or nonsense. The food I eat has to give me energy and be easy to prepare.
Pumpkin seeds have long been known as a great source of protein, about 12g for one cup. Along with a reasonable source of Omega 3’s and 6’s, and a decent amount of potassium, ( 588mg ) this raw green seed offers a great deal of nutritional value. These little seeds are also loaded with zinc, amino acids, essential fatty acids, and iron.
Although the calorie count is a bit on the higher side, like 285 per cup, if the serving for your salad is a quarter (1/4) that’s only 71 calories. I’ll take it! Think of it as sustained energy in the bank for later.
You certainly can enjoy raw and I do occasionally in my energy trail mix, but to add a little zing and flavor, I reach for the low sodium tamari seasoning. This is usually found in the Oriental food section of most health food stores, near the soy sauce.
The brand can find easily is organic and gluten free, no MSG called San J Tamari
First I preheat the oven to 350. I take two cups of organic, raw pumpkin seeds place in a bowl and lightly drizzle over the tamari seasoning, just enough to coat. I turn over with a spoon and then spread out on cookie sheet with sheet of parchment paper for about 5 minutes. They brown and bake quickly so keep a close eye on them. You may hear a few pops and then they’re ready. Let them cool on the cookie sheet
Now I have a delicious salad topping or incredible snack to put in my energy mix.
My salad dressing of choice is a quick blend of olive oil and balsamic vinegar with a teaspoon of honey and honey mustard, and a twist of fresh pepper and sprinkle of chia seeds.
Our garden on Maui has a melody of healthy dark greens, such as kale, spinach and a very exotic dark spinach called tatsoi along with a huge spicy bed of arugala and other greens that add so many amazing flavors. I will also cut a little basil and cilantro to add the variety of flavors.
I try to tell my clients and friends that nutrition and food doesn’t have to be complicated, simple is better, especially if it’s as good as these pumpkin seeds.
Let us know what you think and if you have any tips to share, please feel free to leave a comment or post.
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
Also, to join our confidential mailing list and receive lots of great tips and more, go here:
References: Nutrition Data http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2
What a way to surf into the New Year or as they call it SUPsquatching.
photo by Erik Aeder
This photo was sent my way via Matthew Murasko as he said I could share the mayhem with you all. This crew is absolutely nuts and they are definitely having the most fun here! My crazy friends Matthew Murakso and famous waterman Archie Kalepa are doing all they can to keep this “thing” on the face of this big wave here on Maui’s N. shore and Matthew is trying to make sure it doesn’t pearl! And the REAL crazy thing about this photo, Archie IS the fin. He is steering with his leg I think. ( C4 gets credit for the craft )
You can meet Archie and learn more about his history and his legendary life as a Hawaiian Waterman at Maui’s TedEx Maui event, this Sunday January 13th, 2013. Here’s more about Archie and the event:
Well, it’s all in fun and sometimes you gotta let loose! The guys are a bunch of great and inspiring ones. They will always have your back and will always be wearing the biggest smiles.
Mahalo Matthew and see you all at TedEx Maui.
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
To join our confidential mailing list and receive lots of great tips and more, go here:
Aloha everyone! Here is my list of some of my “favorite things” that are sure to excite and motivate the fitness fanatics or those who are re-entering fitness, or simply want to change up their routine. Tune in here and listen to my radio segment from my weekly health and fitness radio segment on the Maui Breakfast Club, December 10, 2012 and find the perfect healthy gift.
Click Here to Hear Suzie Live
The training equipment I suggest here is appropriate for all ages and all levels of fitness. I like to keep things simple and functional as not to overwhelm people but to allow them to get the results they desire in a very easy and efficient way so they don’t get bored nor does there body. Click here to listen now.
My Favorite Health & Fitness Gifts:
Gift Certificate for a Personal Trainer: Having someone in your corner is so helpful. Whether your trying to shed 5 or few more pounds, prepare for an event or race, or simply want to have a personal program designed to keep you on track and mix it up, a well qualified personal trainer can help. Check for certification such as NASM, make sure they are insured and have a good reputation in the community.
Indo Board Balance Trainer:FREE SHIPPING UNTIL DEC 17thOrder here Everyone knows that I am a huge fan of this equipment. It not only helps the surfers and standup paddlers in your life, but if your’e just coming off a knee, ankle or hip injury this functional training equipment can do wonders and help strengthen the weakest core muscles, improve your balance and leg, hip and knee strength.
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I’m available via SKYPE world-wide or in person while you’re on Maui, or if you live local even better. Your health matters, how you feel about yourself matters. You don’t have to be a pro surfer, just the pro of yourself to be ”pro self.” Make the time, make the investment and your life will change.
…Dark chocolate that is! Welcome to the Suzie Trains Maui Blog. I’d love to share what’s delicious and healthy especially with Valentines Day coming up this week.
Pumpkin seeds have long been known as a great source of protein, about 12g for one cup. Along with a reasonable source of Omega 3’s and 6’s, and a decent amount of potassium, ( 588mg ) this raw green seed offers a great deal of nutritional value. These little seeds are also loaded with zinc, amino acids, essential fatty acids, and iron.
