Suzie Trains Maui BLOG

by Suzie Cooney, CPT owner of Suzie Trains Maui

Maui, HI. December 27, 2011 : Your New Year Approach to Health & Fitness Choices for 2012 on Suzie Cooney’s Radio Health & Fitness Segment with the Maui Breakfast Club, every Tuesday on Maui’s KNUI 900AM @ 7:30am.

Make a “lifestyle” choice for life not  for one month. Reward yourself with a new surfboard, new running shoes, and make a plan and stick to it and see yourself in that lifestyle. Like what you see in the mirror, but love yourself on the inside first. Tweet

Most News Year’s resolutions fail because it is not motivating enough. Forget them, get real and get real simple. Reflect back and see forward. Trainers like myself can help you plan and chart realistic, simple changes that before  you know it, it’s March and you’re still on track.

CLICK HERE to listen to Suzie's Health Segment Now

Listen here to Suzie Cooney, owner of Suzie Trains Maui.

Feel free to share your comments and tell us your tips to help our audience can make long lasting, lifestyle choices. Let this be your year to set the pace for yourself, your friends and family. Live the life you always dreamed of now, make it healthy and simple.

Follow @SuzieTrainsMaui

Suzie Cooney of Suzie Trans Maui is a weekly guest on the Maui Breakfast Club with Tom Blackburn Rodriguez and Kellie Pali and shares every week, her healthy tip. From how to train for big surf, SUP stronger, train to be extra strong for windsurfing and kiting skills, or how to get off the roller coaster of yo-yo dieting and shed weight for good.  For over 12 years she has helped hundreds of people get in the shape of their lives and live the life Maui offers. People come from all over to train and learn from her.

Tune in every week, Tuesday on Maui’s KNUI 900AM at 7:30am or click here to catch the daily, live broadcast from anywhere in the world.

Happ New Year Everyone! See you on the water!  Check out my other website:  http://www.standuppaddlingfitness.com/  Here you can change your life and discover a new way to get healthy with the awesome sport of SUP or stand up paddling. This is YOUR year to try something new!

Suzie Cooney, CPT

 Suzie Cooney is available on the island of Maui for private, fitness training, stand up paddle ( SUP ) coaching, lifestyle coaching and for public speaking.

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You wonder how top professional athletes eat to win? Practice, like anything! It takes practice and discipline to choose the right training program, know how to recover, what gear to select, but what to eat?  People often ask me, what should I eat?

Discover the benefits of  knowing what to eat so you can to be your best,  finish your first windsurfing slalom event, SUP race,  or complete your first marathon. Eating for sports performance requires planning, testing and seeing what digests easily.  The last thing you want to worry about is running out of steam and crashing early, or worse losing everything on the course you just ate!  There’s no one perfect formula that suits all, so be patient and find out what you like and plan ahead.

In this article I’m going to keep it short and delicious and tell you what I eat to do my best for all the sports I enjoy! My breakfast, everyday consists of healthy, satisfying protein and complex carbs. I need fuel to get me through training 4-5 clients back to back or a training session on the water. I’ll blend a cup of low-fat yogurt ( prefer the Greek higher protein content ), a cup of high quality granola blended with a cup of fresh berries!

Developing and balancing your training routine is for some, much easier than creating healthy eating habits for your sport(s) of choice. I recommend to keep it as simple as possible and to include a combo of fueling carbs with some protein. The two components will be satiating and energy sustaining.

We’ve heard way too long that carbs are bad. Sure, if you’re sedentary and sitting on the couch eating a whole bag of potato chips, a loaf of white bread washed down with a soda, and the only surfing you do is channel surfing! 

Think of carbs and associate the word “healthy or whole grains” instead or think of the phrase “complex carbs”; fuel for the brain and your muscles. Most Americans eat “refined” grains with high contents of sugar and little to no fiber.  Whole grains or healthy grains contain necessary nutrients like magnesium (  plays an important role in bone health and blood pressure regulation ) Vitamin E ( functions as an antioxidant ) and zinc (  for the metabolism of the foods you eat ).

Carbs are GOOD if you choose the right ones and use it as fuel.   Some examples of good carbs are: oatmeal, quinoa or granola. On race day, my first choice is a cup of oatmeal with a pinch of raw sugar for taste with fresh berries on top and a half a cup of coffee and lots of water mixed with a little electrolytes .  This is easy for me to digest and can keep me fueled for at least 2+ hours of high intensity!

Next, let’s talk about protein which is necessary to keep your muscles in tip top shape as  you break them down. The best way to consume healthy amounts of protein for athletic performance is to eat nutritious, low fat foods such as lean red meat, nuts,egg whites, fish, beans, rice, and low fat dairy products. I also enjoy mid morning during my heavy client loads, a protein shake with about 27+ grams of protein and low in sugar. I’ll use VitaCoco  coconut water as my base and add a cup of fresh berries.

How much protein to consume will vary for each person. But for most athletes and in my book all of you are atheltes if your reading : divide your current weight by 2.2, multiply that number by 1.4, the number you come up with is the number of grams of protein you should consume. Another method to try is consuming 10 to 15 percent of your daily calories from protein sources.

The right amount of healthy grains and protein will be different for each athlete ( you ).  Eating the two combined all throughout the day is really key. So before performance, during if possible and after to assure proper recovery and repair of the muscles and tissue you broke down. There is a proper balance that one should try to achieve and I recommend taking it slow as you introduce new foods. Be sure you can tolerate certain foods and “practice” combining the two. Don’t wait until the morning of a special event. That can be disastrous.  Also, remember to hydrate well before and after.

Make each stroke count, paddle hard, or rig a big sail and enjoy the benefits of eating well.

Aloha and see you on the water and at the finish line!

Suzie Cooney, CPT   of Suzie Trains Maui

To train with Suzie while visiting Maui or to hire her for your next SUP Fitness Event/Clinic you can contact her at info@suzietrainsmaui.com

You can also go to her website at http://www.suzietrainsmaui.com   

Follow Suzie on Face Book : http://www.facebook.com/suzietrainsmaui.com

Hi Suzie,

I wanted to let you know I really enjoy listening to your radio spot every Friday morning on 1100AM. I’m a new listener and have already learned so much about my physical well being and look forward to learning soo much more. I also appreciate all the basic information you provide in your web-site http://www.suzietrainsmaui.com/. I’m in recovery and without getting into too much detail, I feel exercise of the body and mind is going to keep me sober. I’ve actually come up with a concept I wanted to share with you and your readers. It is called
SuB21X

It is a three part concept. The “sub” is for the subconscious mind. Tapping into its power to reprogram the way I think. Having it tell my mind to start new habits and lose old destructive ones. Using the power of the mind to help me to stay clean and sober.

The “21″ is that for any new habit or change in lifestyle to take effect, it will take at least 21 days to do that. If I can honestly give it just 21 days, I know I can start any new positive healthy habit I choose.

The “X” is for exercise. I don’t think I need to tell you about that one, being the expert that you are! So the concept is simple, use the subconscious mind to start a new positive healthy habit, give it 21 days to mature and be a part of me and then exercise on a regular basis. It does work as I’m living proof of it.

I hope your upcoming event
“STAND UP for Women’s Health & Fitness”

http://www.standuppaddlingfitness.com/

is tremendous success!!!

Derek
SuB21X