You want to exercise regularly, but you keep encountering roadblocks—those creative, persuasive excuses you come up with for not sticking to your plan. It’s a lifestyle! Identify what is in your way and charge ahead! I wanted to share with you a few tips that may help you keep your fitness goals on track. Some days or weeks feel like a huge mountain before you. Schedules, lack of sleep and other demands of life can creep in.
Don’t get discouraged and if you have one day that’s off, simply regroup and begin again.
Here are a few tips that I think might help:
A perceived lack of time is a common excuse for not exercising. When life gets hectic, exercise is usually the first thing to go. It’s easy to convince yourself that the morning jog can wait until lunchtime or after dinner, and then tomorrow!
Not enough time!
Excuse #1: I Don’t Have Enough Time.
Solution. Commitments, responsibilities and the demands of work, family and social life are always going to be there. You can choose to prioritize exercise now—or you can wait until you are forced to make it a priority. You will be more productive! Even just 10 to 30 minutes a day of exercise, if done consistently, can provide heath benefits. How about scheduling 30-minute appointments with yourself in your day planner?
Excuse #2: I Have No Energy. When you have had a long day at work, it’s tempting to want to go home, sit down on the coach and “zone out” in front of the television.
Solution. Schedule your workout for a different time. Get up 45 minutes earlier and go for a walk. Or keep your fitness gear in the car and go straight to the gym on the way home. It may be a good idea to schedule workouts with a friend—you won’t want to disappoint your buddy by not showing up. Know, too, that exercise gives you more energy!
Excuse #3: I Hate Exercise. Exercise can seem like a chore if the activity you’ve chosen doesn’t appeal to you.
1. Forgetting to Cool Down After Your Workout
Before you head to the locker room or hop in your car after your last set, remember your body needs to get to a semi normal state and cool down. Simply some light stretching of the main muscle groups (hip flexors, outer thighs, chest, shoulders and ankles) not only increases blood flow and circulation to reduce muscle soreness, but it also helps attain better posture and alignment. Or you can walk slowly on the treadmill; ride the stationary bike for 5 minutes.
2. Drinking Cold Water During Your Workout
We all know it’s important to hydrate before, during and after our workouts—but you may not know that room-temperature water better hydrates the body than cold water.
3. Doing the Same Thing Each Time – Mix It Up!
If you see the same guy in the same corner doing the same bicep curl, do not do this. By mixing up the variables of your routine, for example, starting with a lighter weight the first set, and ending a little heavier is a great way to approach your set. Also remember to train a particular muscle as many different ways you safely, know how. If you don’t mix it up, your body will NOT get the results you desire.
4. Training Is Accumulative:
If you have 10 minutes here 10 minutes there, it all adds up. Do not let your goals suffer if your day goes not the way you planned or if your scheduled workout time is interrupted. Do not use “I don’t have enough time” as an excuse.
5. Working out Every Day
Everyone deserves a little rest. If you don’t allow your body to recover and repair itself, you could risk the effects of over-training and become injured. I’ve seen this happen even to the best of athletes. Know your limits and use common sense. Pain is not 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:
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.
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.
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.
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.
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.
Lastly, wear tighter fitting clothes! Leave the elastic pants in the drawer or use them to wash the car.
Ever get confused on how to choose the right energy drink? Take a moment and listen to some helpful information that will make a huge difference the next time you may opt for a quick boost. Whether you are hitting the waves for a big session or having a nice walk on the beach, know how to choose the right energy drink to keep you going!
This audio clip is from the Maui Breakfast Club. Maui’s number one rated talk show every Friday from 7am -8am. Tune In The Maui Breakfast Club: with Tom & Kellie Health & Fitness Specialist, Suzie Cooney of Suzie Trains Maui KAOI 1110 AM Join Tom Blackburn-Rodriguez, Co-Host Kellie Pali and Maui Weekly Special Correspondent Trisha Smith. “If it’s Friday, it’s the Maui Breakfast Club.”
Race Results August 23, 2009 Cycle to the Sun Maui’s 36 Mile Race to the top of Haleakala Volcano
It was a great day with many great finishes, as the bright-eyed and some still sleepy-eyed, cycling enthusiasts prepared at the starting line of Maui’s, special annual, Cycle to the Sun. A light drizzle came upon the sleepy town of Maui’s famous N. Shore surf town, Paia, but soon faded before the start. A Hawaiian priest gathered at the starting line to offer his prayers of a great race day for all. (see lots of photos below) For race results, click here.
The event was very well organized and went off very smoothly.
Check In
The organizer and sponsor, Donnie Arnoult, of Go Cycling Maui and wife Michele, greeted the competitors as they signed in, and assured a smooth finish at the top!
People attended from all over the globe as far as Tokyo and Toronto. This for sure was a backyard event, as many locals proved their strength and stamina.
Work Out Traps: A Few Tips So you Don’t Fall In One!
Break out of the fitness trap, and don’t be like the others stuck in the same routine, and the same body. You see the same person, at the same time on the same treadmill or weight machine, doing the same routine. But, do they look any different? You say to yourself, “is that me?” Here are a few tips to avoid falling into the same work out trap and get the results you desire.
1. More is Not Always Better
Lifting too much weight can compromise the alignment of your spine and may cause muscle and ligament injuries. Heavier is not necessarily better. Watch your form and avoid swinging weigths or overloading the cables. For example, although very popular the lat pulldown machine can be very dangerous if one loads up with too much weight. Maintain a controlled movement and pace, and avoid the rocking back and forth movement that tends to come with too much momentum. Keep your spine properly aligned and stay in control on the way down.
2. Where’s the Beach? There’s more to train than just the bicep!
Most people love to train the bicep muscles, because it tends to respond to training rather quickly. I think of the muscle man at the beach who, says, “ladies, the beach is that way,” while he flexes his bicep muscle and the girls swoon. Have you noticed that when you’re at the gym, everyone’s doing a bicep curl. People love to look in the mirror and flex their guns. Yeah, it looks great, but it’s the smallest upper body muscle, so don’t forget your legs, your back, shoulders and abs too! Balance your workout for total body conditioning. Continue reading Work Out Traps — A Few Tips So You Don’t Fall In One!
Cami’s Corner: Eating healthy with Friends Thanks to Melisa, Amanda and Danielle for sharing what you eat and being a part of Cami’s Corner and Teen Health in Maui!
Cami’s Assignment: Ask three of her friends what they eat for dinner with their families and then Cami’s response on maybe how they can make some healthy options! Following with a few comments from me, Suzie
Amanda,
What is your typical family dinner? -Rice, beans, and chicken, with salad. Is the portion size typically a plate full, or what? -I go for one plate full, no seconds.
Do you usually eat with your family together, or do you eat in front of the TV, etc? -It depends; we at least have a family dinner every week. I sometimes eat on the island, at the table, or in front of the TV.
Amanda’s eating habits are really good, one thing I would suggest though is to have less rice with her meal. Rice is fine, but in smaller portions. You do need your grains, Manda Cami, you are right!
Nice job guys. I’d like to next time learn about the true portion sizes of food and what kind of salad dressing is being used too. Sometimes the creamy ones are hidden with lots of fat and a gazillion calories! I’d like to see the rice be substituted, with a multigrain rice or brown rice. Chicken is excellent protein as long as the skin is removed. Continue reading Cami’s Corner Teen Health on Maui Eating Healthy with Friends
Aging Gracefully and Naturally, Skip the Plastic Surgeon
I discovered this article at a frequently reliable resoursce: WebMD. or www.webmd.comAs an active, outdoor person, I am curious as to the findings of how non-surgical approaches can slow down the signs of aging. We know that exercise, lots of water, a good night’s sleep, being a non-smoker/accessive alcohol consumption and maintaining a healthy weight; all aids in a more natural approach to the Fountain of Youth.
Of course, wearing sunscreen, managing stress and eating a healthy diet may keep Father Time at bay and keep the plastic surgeon away!
I’ve recently started exploring Omega 3 for my skin and hair, and also know the benefits that may help keep cholesterol levels in check. I also eat a fair amount of salmon. Sleep is critical to me, so is applying lots of sunscreen when I’m on and off the water! Keeping young at heart and trying new things, playing my guitar, and enjoying all the sports that Maui has to offer, keeps me young! Think young, don’t at your age! Suzie Cooney
Courtesy of WebMD A look at how – and if – we can delay aging, naturally.
By Denise Mann
WebMD Feature
Throughout the ages, people have been searching for the elusive “Fountain of Youth.” And this desire for a magical place, pill, or tonic that can prevent or reverse the effects of aging has sired a new, and growing, field of medicine — antiaging medicine.
These days, there is a plethora of alternative treatments touted as antiaging remedies from “magical” fruits, wrinkle-erasers, memory enhancers, and other supplements to transcendental meditation, special diets, and physiologic purification to remove toxins from the body.
But can you really turn back the hands — or crow’s feet — of time? Here’s what the experts have to say.
Bye-Bye Botox, Hello Blueberries?
According to the American Society for Aesthetic Plastic Surgery, more than 1.6 million botulinum toxin (commonly referred to as Botox) procedures were performed in 2002, making it the most popular nonsurgical procedure. By temporarily paralyzing the muscles that cause wrinkles, Botox has been shown to dramatically reduce the appearance of moderate to severe frown lines, or furrows, between the eyebrows. In fact, women with frown lines and crows’ feet are gathering in living rooms across the nation to get the shots that smooth facial wrinkles as Botox parties become the Tupperware parties of new millennium.
This is an overview to really get you started, if your serious!
Musts: Eliminate all alcohol, avoid all high fructose corn syrup, white breads and rice, butter and mayo. Also watch high sodium foods ( read labels!! )
Crash diets may make you fat! It’s wise never to eat under 1200 calories a day. Starving your body dramatically slows down your metabolism, opening the opportunity to store this food as fat!
Plan all meals in advance, especially on the road or at the office. Buy reusable containers and pack before you go.
Put your entire meal on a smaller plate.
Your plate is like a clock: From 6 – 12, fill your plate with veggies. From 1-3, portion of protein and from 3 -4, complex carbs.
Do not eat past 7:30 pm. Better to go to bed a little hungry. Give your organs a rest. Avoid temptations of a midnight snack!
To cut cravings, you must watch and balance insulin levels. Fruit is your best defense against insulin highs and lows.
Drink at least 96 oz or 3qts water a day increase 8oz for every 25 extra pounds. If you get bored and have a hard time and need flavor, add slices of lemon, lime or oranges! Water helps you retain less water while you are shedding the pounds
Eat ½ half, save rest for later
Take 20 ! :
The body takes about 20 minutes to recognize it’s full. This means if you scarf down your lunch or dinner in less than ten minutes, you may not realize that you’ve actually overeaten, and you’re actually full, until it’s already down the hatch. I know this is easier said than done, but do yourself a favor by trying to make each meal last at least 20 minutes. You may find that slowing down your eating habits could slow down how many calories you take in at every meal.
Using chopsticks slows your eating down and is fun!
Let your hand be your guide: One hand full: one ounce of nuts Your palm: 3 ounces of meat A fist: the size of a cup A finger: one ounce
Suggested Dietary Intake of Protein: 15-30%
Carbs: 50-70%
Fats: 10-30%
Eat plenty of fruits and vegetables of different kinds — at least two servings of fruits and three servings of vegetables each day. Choose whole or cut-up fruits and vegetables rather than juices, which contain little or no fiber. FIBER is the key to loosing weight without going hungry!!
If you want to learn how to prepare wonderful, healthy meals, check out our Maui’s own, George Mateljan’s book, The World’s Healthiest Foods. George is a guest on our radio show every Friday, The Maui Breakfast Club 7-8am, 1110 AM His website is updated daily with super recipes and tips: www.whfoods.org
Also, eating plenty of whole grains, such as whole-wheat bread or oatmeal, can help protect against many chronic diseases, and the fiber in these foods can help you feel full longer.
Some examples of whole grains:
The following, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours.
Barley
Buckwheat
Corn, including whole cornmeal and popcorn
Millet
Oats, including oatmeal
Quinoa
Rice, both brown rice and colored rice
Rye
Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
Wild rice whole grain, with great sources of protein
Aim for at least six servings of grain products, including whole grain, per day. Older children or teens, adult men, or active women may need more.
All fats are not created equal. Fats supply energy and essential fatty acids, and they help you absorb the fat-soluble vitamins A, D, E, and K. Limit saturated fats because they increase the risk of heart disease. However, unsaturated fats do not raise cholesterol and thus are healthier. Choose from a variety of healthy fats, vegetable oils, fish, and low fat or non fat dairy products.
Keep saturated fats to less than 10% of your calories and total fat intake to no more than 30% of calories. This will also help you keep the amount of cholesterol you eat each day to less than 300 mg. Choose from low-fat and lean foods to help cut back on saturated fat.
Limit daily sodium intake to less than 2,300 mg to reduce the chance of developing high blood pressure. People with high blood pressure and people at higher risk of developing high blood pressure, such as blacks and older adults, may need to cut back even more.
A food journal is THE BEST way to help you keep and track and keep the pounds from coming back. Studies reveal that those who kept a complete food journal in their first 6 months of starting a weight loss program, lost 50% more weight than those who did not. A great FREE online way to track your food entries : www.fitday.com Call me and I can help you start yours today!
Phil Congratulations to you! We were on the edge, wondering how you did this past Sunday. Can’t wait to have you back on Maui and come up to house to celebrate. Don’t worry, I’ll only be serving granola mix and maybe some bagels and fruit! Suzie
Phil wrote on Sunday July 5th 2009 “amazing race. very pleased. finished in 13 hours 28 minutes. super stoked. will report tomorrow. I’m high as a kite right now after my result. super happy with my run, it fantastic. I’ll tell all later.
thanks for your support for the past two weeks, I had you guys on my mind during the last 6 miles, drawing on all the positive energy. phil”my official results. I’ll take a few days for my race brief, so many things happened, all good though.phil
BIB
AGE
STATE/COUNTRY
PROFESSION
1968
46
Haiku/Maui/HAWAII AUS USA
Pro Windsurfer
SWIM
BIKE
RUN
OVERALL
RANK
DIV.POS.
1:18:23
6:38:25
5:21:25
13:28:47
1856
278
LEG
DISTANCE
PACE
RANK
DIV.POS.
SWIM SPLIT 1: 2.3km
2.3km (44:24)
1:55/100m
SWIM SPLIT 2: 3.8km
1.5km (33:59)
2:15/100m
TOTAL SWIM
3.8km (1:18:23)
2:03/100m
1717
250
BIKE SPLIT 1: 12.9km
12.9km (26:10)
29.58 km/h
BIKE SPLIT 2: 97.2km
84.3km (2:54:31)
28.98 km/h
BIKE SPLIT 3: 180km
82.8km (3:17:44)
25.12 km/h
TOTAL BIKE: 180km
180km (6:38:25)
27.11 km/h
1998
308
RUN SPLIT 1: 10.5km
10.5km (9:24:30)
7:20/km
RUN SPLIT 2: 21km
10.5km (10:45:00)
7:40/km
RUN SPLIT 3: 31.5km
10.5km (12:09:30)
8:02/km
RUN SPLIT 4: 42.2km
10.7km (13:28:47)
7:24/km
TOTAL RUN
42.2 km (5:21:25)
7:36/km
1856
278
TRANSITION
TIME
T1: SWIM-TO-BIKE
5:49
T2: BIKE-TO-RUN
4:45
Phil is now in Milan enjoying a few days of rest ( rumor is he’s running a 30 mile race on Sunday)
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Category: Articles | 
Tags: commitment, cross-training, energy, excuses to workout, fitness, healhty, health, healthy lifestyle, improve health, No energy, obstacles in training, overcoming obstacles, personal training, recovery, resutls, scale, solutions, stress, Support from Family, Support While Dieting, Suzie Cooney, Suzie Trains Maui, training schedule, training solutions, workout
I was co-supporting along with Randy, and Michelle Wagner, for number 128, Gary Tuttle, who by the way rode up on a late model Bontrager, mountain bike! This was Gary’s first race up and with a fantastic time of 4:38, hopefully he’ll be back again next year! Stayed tuned for Gary’s story. 
Cami, you are right!
I discovered this article at a frequently reliable resoursce: WebMD. or 
Your plate is like a clock: From 6 – 12, fill your plate with veggies. From 1-3, portion of protein and from 3 -4, complex carbs.
