How Much Exercise Prevents Weight Gain?

Although the Thanksgiving Holiday is a time of family and friends, giving thanks and maybe a football game or two, it’s also a time, for some, a food free for all that can quickly add unwanted inches to your waistline.

But, if you have a game plan you can enjoy the day without adding the extra wobble!  Here are a few tips to keep your weight loss and fitness goals on track:

1. Don’t exercise as an excuse to indulge. You might say to yourself, “oh I’ll have a second serving of mash potatoes.” Well, that extra 300 calories you can eat in under 15 seconds, will take you at least 40 minutes or more of moderate cardio to burn that off.
2. Slow down. Allow your body to register the food you are putting in your mouth. For those fast gobblers, your body and brain can’t keep up with your mouth to know when it’s full.  So 20 minutes is a good target amount of time to eat. Also include a sip of water before each bite.
3. Cook with low-fat ingredients. There are many healthy substitutes for cooking a delicious meal. For example, try low fat, sodium free chicken broth, or low fat or fat free sour cream for the mash potatoes.  Also, sugar substitutes can save you hundreds of extra calories. And remember to cook the stuffing outside of the bird vs. inside. Reach for white meat vs. brown meat.
4. Holidays can be stressful times for many and is one of the main factors why people over eat during the holidays.  If there are too many relatives, kids or barking dogs all sitting around in one room, instead of reaching for 2 extra bread muffins, or another beer, take a break, get up and walk outside for some nice fresh air. If you’re the one who is so kindly cooking, plan ahead and have everyone bring a dish.
5. Watch out for pre dinner grazing. Sure, if you’re the cook, you can taste a little here and there. If you’re simply passing by the kitchen to “test” a few things before they are served, before you know it that could be an extra 500 calories.
6. Lastly, wear tighter fitting clothes! Leave the elastic pants in the drawer or use them to wash the car.

Here is a helpful link to help you prepare healthy, low-fat dishes this Thanksgiving. Brought you to by the Mayo Clinic: http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643

I give thanks to all my friends and ohana on Maui.

Happy Thanksgiving

Suzie Cooney is a certified personal trainer on Maui. Learn more about her and her services at www.suzietrainsmaui.com/blog

She can also be reached e: Suzie@SuzieTrainsMaui.com

Having a Healthy Body Image  

The media, our families, our friends’ can sometimes bombard us with unhealthy messages that can “shape” our thoughts of how we feel about ourselves when we look in the mirror.  The diet and cosmetic industries assure us that if we have size 2 waists, our lives will be more fulfilling and everything will be wonderful! 

How ridiculous to think that skinnier people are more happy.  This is so off the mark! Would you agree?

We all want to feel and look our best. What you see on the outside in not always true on the inside.  A healthy body is not always linked to how we look. Thank goodness we come in all shapes and sizes, otherwise, it would be so boring. 

Body image can be described as:

       How you see or picture yourself

            How you feel others perceive you

                        What you believe about your body

                                    How you feel inside your body

A person with a positive body image has a real perception of their shape, size and is okay and comfortable with themselves.  Now, a person with a negative body image, this person experiences a distorted view of their body.  They are always comparing themselves to others and feel shame and maybe anxiety. In addition, these feelings can lead to emotional issues, such as extreme obsessive behaviors, low self-esteem, depression, and other eating disorders.

Here are a few tips to learn to love what you see in the mirror and help change your own perception of your body:

1. Take a deep breath, look in the mirror and smile really big.  Sounds silly, but that’s my point. I want to you loosen up and not be so serious.  Surely you can find something you like about yourself. 
2. Don’t hide or walk away from mirrors in your home.  Walk by and say, “hey I look good!”  Remind yourself that true beauty is not skin deep.  Walk in confidence and self-acceptance.
3. Wear what makes you feel good!  Don’t hide behind a dress that’s 4 sizes too big, or surf shorts that are too big. But, wear something that you’ve been complimented in before. I love that feeling, especially if I feel a little on the awkward side that day. 
4. Exercise because it makes you feel good, not because you just ate huge Big Mac and you feel guilty!  Just don’t’ eat the Big Mac next time.
5. Be with people, family, or friends that make you feel good just the way you are. Shift away from people who take your energy or who are critical. They are than likely not happy with themselves either.  How draining!

We are who we are.  Genetics, change of life, our natural aging process should be embraced in our society.  I do believe that some parts of the media get it, but surely not enough! 

Call me, and I’ll remind you just how beautiful you are!

Warm aloha,

Suzie Cooney, Suzie Trains Maui