These are my quick tips I’ve shared today on my weekly health and fitness and all about SUP radio show, on how to enjoy this holiday’s feast and not have a guilty conscious. I was thinking of something different to offer the public, and maybe create a pre-thanksgiving help line, but not for how to cook a turkey but to help counsel those who are already stressing about gaining weight. I think I could be on to something!
According to online surveys the average person will eat over 4,000 and 229 grams of fat, the Thanksgiving Day Holiday. Yikes. Not to mention the additional increase in sodium intake may leave you feeling bloated and miserable. Do you know how hard you’ll have to work to burn that off? Very!
UPDATE: Nov 2, 2012: Thank you everyone for helping me reach my goal of 3100 squats with 20lbs. I am continuing on with new found strength and am wondering why I took so long to do this. See, even trainers need a little help now and than. My legs are super strong AND my butt and legs got more toned!
I am writing this blog entry today, October 9th, 2012 with 900 squats completed in my own training log. Today was proof, with a high surf advisory here on the N. shore of Maui, my legs held me up and helped me stick 2 head high waves at Kanaha. It was closing out all the way across and at first, I simply could not get out, then finally a small lull. I felt confident and strong. YES!
Why in the world you may ask am I challenging myself to perform 100 squats a day with 10lb (20 total) dumbbells? Did you know that this is my LEAST favorite exercise to do? I absolutely with my heart and soul detest doing squats. You’d never bet that would you?
Well guess what, I need to be motivated and challenged too. As a trainer I tell my clients that if you make a commitment and goal to yourself, then tell someone publicly; your trainer, spouse, friend or whatever, you will more likely make that goal. Write it down, post it, let the world know. You don’t want to let them down do you?
Have you heard of the 21day rule? If you do something for 21 days in a row it becomes habit. I will admit I think things are not only taking shape but it’s shaping my thought and my brain.
So, the main reason for me sharing this on Facebook the month of October 2012, is that I need your help. You see, after busting my legs in April of 2009 (Maui Weekly Story) that 3 month wheelchair stint did a number on me. I mean, my legs turned to mush in two weeks. My lower half atrophied in ways I’ve never ever experienced and even with all the training they are not quite the same legs they used to be and yes, I do run like a girl!-
That freak accident changed my life in so many amazing ways and here I am professing and confessing to you my weakest link! Three years later I’m still trying. My left ankle is bigger than the left but you won’t notice at first, my strength is ( to me ) about 75% and I really want to be extra strong for surfing, stand up paddling, and long distance crossings.
I still have to wear a compression stalking on the left leg once in a while and it still swells up once in a while. It feels great and maybe I’ll start a new trend!
Now I am accountable to you. I don’t want to let you down and simply by posting this blog, I have assigned accountability. That is one of the many reasons people hire me is to hold them accountable and help them reach their goals. I get it. But did you know that even trainers come to me to get motivated, get a jump start and ask me to hold them accountable? It is true.
I know that some of you are doing it with me and I really appreciate that. It helps more than you can know. I will occasionally jump in here or on FB to keep you updated and please feel free to do the same.
I want to thank straight away Tracy Lynn Penny and son from Sunset Beach, Hawaii , sales person for freesurfmagazine. Way to go Tracy! Also to Jennifer Gladwin, Jacqueline Tan-Barclay, Amie Engerbreston, Jenny Ryan, Suzi Tucker, Joel Edwards, Brian Coppedge, John Smalley, Carlita T., Marty Melum, Salma Ansari, Elder SUP, Brianna Castillo, Mary Lynn Hershey, Nick De Meyer, Kimberly Sutton, Casey Gotcher, Blen Hinton, Jeffrey Zerkle, and many more.
One of the many rewards of helping people with their stand up paddling stroke/fitness/technique is getting emails, photos and updates of their stoke and even better, wins in their local events. Makes a coach proud!
I had the chance to catch up with Scott Boyles at this year’s Battle of the Paddle at Dana Point where I could see from the fire in his eyes, discipline and strength in his body that this was only the beginning for him.
Suzie & Scott2012 BOP Dana Point, CA.
Scott came to Maui with his wife Cheryl last year and took a lesson with me to improve his stroke. He was incredibly technical which I enjoyed all the more. He got it and he got it fast. As a student, he was a quick study and understood the finer nuances that take most people a little more time to grasp. With his anatomical knowledge and practice, I knew he’d have big breakthroughs too.
As he was already in excellent shape, it didn’t take him long to find his true core power ( about 5 minutes! ). He was able to understand how to use and transfer that power directly to the board and water. Impressive.
Scott writes:
“I had paddled[only twice in my life. My wife Cheryl and I went to Maui, called Suzie Cooney. She invited us on a community downwinder from Paia Bay to Kanaha. Could barely stay on the board! Then I took a personal paddle lesson from her, and she demonstrated the great ability to coach technique, but more importantly communicate in an effective way. She was also so laid back as was the community she introduced us to, it really made it a awesome experience.
Went home, bought a board and set the goal to complete the 22 miler across Tahoe race (supported by a lovely wife who knows I need a "focus" on a physical activity). [I] achieved that in 2011. Did a number of other races, many sponsored by South Lake Tahoe Stand Up Paddle. Trained more, paddled lots, coached more by Tracy Day, bought another board a Flatwater Paddle, a fricking rocket. Then won the 18-55 age group in the 12′ 6″ class in the 2012, 22 miler. By the way, all at age 50!
Suzie is definitely a high ranking ambassador of SUP awesomeness, along with many others.”
So when I saw Scott again, as a trainer, of course, I noticed his ripped abs and asked if he’d share his training secret. He makes it look so easy!
Scott Boyle defying gravity in plank pose on his SUP
“For my abs: I do crunches once every couple months or so, up to 5 reps maybe 3 sets max. They are hard on the back and really unnecessary! (I learned a lot about true core strength following my second lower back surgery.) Ab strength is totally built on exercises that are based on core and balance as the primary foundation.”
Scott also came in 3rd in age group and 8th overall in the famous Tahoe Nalu long distance race.
We’ve all heard the saying that we need eight glasses of water a day to stay hydrated. The truth is that while there is not a generalized recommendation for everyone, we probably do need about eight glasses of water a day or more.
In fact, the Institute of Medicine estimated that the average, healthy man needs about 13 cups of water per day while the average, healthy woman needs about 9 cups of water per day.
Hydrating Foods
And the 6 foods are: Listen Here:
The Importance of Keeping of Food Journal and the Benefits:
Food Diary
How you can be successful in weight loss with the help of a food journal. It’s a fact that people lose 50% more weight when they truthfully record their daily intake for 30 days. I like MyFoodDiary.com
They hurt and can prevent you from training: Shin Splints: What are Shin Splints and How to Treat Them
Shin Splints
How to Beat the Obstacles That Prevent You From Exercising:
Why do we procrastinate? Are we lazy? YES!! And we avoid what is hard and what may be uncomfortable.
Beating the Obstacles JUST DO IT
NO excuses…JUST DO IT…….
If you’d like to hire Suzie Cooney, CPT as your private fitness specialist you can contact her here.
Weight Loss Success Story: Dano Sayles of Maui Hawaii Lean, Strong and Healthy
I’d like to introduce you to my client and friend, Dano Sayles of Maui, Hawaii. Dano, husband, and father, is a successful realtor and business entrepreneur who has recently accomplished a tremendous, goal.
Dano shed 40 pounds in two months. His body fat dropped from 33% to 26% and lost an impressive 7 inches from his waistline! ( SEE PHOTOS BELOW ) He is 54 and is living proof that anyone can do it, you just need the support and tools.
We all know the challenge of losing weight and keeping it off can be frustrating and defeating. But when you have a plan and surround yourself with a team to support and guide you reaching your goals is awesome!
The world looks different. Your clothes fit different, you move differently with a profound inner and outer strength, and the world sees you differently. People want what you have and that is pure and simple, health and vitality.
Dano transformed his life and has kindly allowed me to share his story on how he did it. There is no secret formula, no magic pill or wave of a wand. So, how did he do it? Well, he was first motivated by a contest called the 6 pack challenge. People from all over the country would post their weight loss goals and history on FaceBook and by a certain date, there would be a winner with the most weight lost. Dano is competitive.
He discovered the popular movie, Fat Sick & Nearly Dead, a Joe Cross Film. This film is real, raw and really incredible and shows the emotional connection to food, unhealthy habits and the debilitating physical results a poor diet.
Inspired by the movie and the amazing results the people in the film were having, Dano came to me fully ready to commit. It was time to shed the weight for good and start a new, healthy and energized life. Little did he know just how much it would change his life in every way. We had some very big goals ahead of us.
I had been coaching and training with Dano in the past and often travel or the demands of his business would pull him off course. We’d reach some decent goals and then we’d have to start over also sometimes due to injuries.
Like the movie illustrated, I mentioned to him that I had tried juicing myself and knew of well known chef on Maui named Craig King. He offered a service of preparing daily fresh juices as a way to cleanse and jump start many people who needed help in cleaning out the body and starting anew. I also knew they would get along very well and have a supportive relationship, which is critical during this transition from food to no food.
Belly Fat and the Dangers of Visceral Fat Radio Segment with Suzie Cooney
of Suzie Trains Maui
TweetAugust 23, 2011Taken from the Maui Breakfast Club: Suzie Cooney of Suzie Trains Maui, Health & Fitness Segment every Tuesday morning at 7:38 am on KNUI 900 AM. LISTEN HERE
Just the word visceral sounds bad and that it is. It’s not pretty and it’s deadly. Also referred to as abdominal obesity or the “middle-age spread”. The definition of visceral fat is basically subcutaneous fat that settles deep within the cavity walls of the abdominal area and also covers the abdominal organs. This condition can lead to many health concerns such as heart disease, high blood pressure, type 2 diabetes, high cholesterol, hormone imbalances and even cancer.
An excerpt taken from the Harvard Medical School states this:
“One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.
Insulin resistance means that your body’s muscle and liver cells don’t respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes.”
How does your waist measure up? Typical guidelines for men’s waistline: if over 40 inches in diameter and for women over 35 inches are indicators that you may be dealing with this condition. Pinching more than an inch can be a concern.
Besides the role of over eating and a poor diet and lack of exercise that plays in the main contributing factor leading to the accumulation of visceral fat, there may also be hereditary factors that also play a hand. Knowing this may help.
The good news is there’s so much you can do to help avoid this condition. Getting your weight under control will help. Portion control and a healthy diet is first. Avoid all sugars and alcohol. ( See my article: Suzie’s Foods to Avoid ) Strength training or resistance training will aid in the elimination of visceral fat but most of all it will take some high-intensity cardio to assist in the breakdown of the visceral fat.
Start out with 30 minutes at a moderate intensity than work your way up to a much higher intensity of exercise. ( Always check with your physician first before embarking on a heavier work out regimen.) Remember, spot reducing does not work, this is a total body approach.
I hope you enjoyed the radio segment. A special thanks to the Maui Breakfast Club and to you for spreading the word and being healthy. It does a body good.Tweet
Previous Radio Show: August 16th: Mental Wellness: Why We Need to Have “Hope” for Our Body’s Health and Our Mind’s Health Radio Segment with Suzie Cooney
( All Rights Reserved 2011)Want to explode your paddling core strength? You got it. These exercises require that you understand how to engage your core muscles both before and during the entire set. You become the stabilizing factor as you perform these movements. Also, I’d like you to pay close attention to the tubing or TRX Rip Trainer cord so that it is always taut and under tension throughout the entire series. I call this “time under tension”. If you “let go” of this concept, or your core, you won’t benefit fully from this workout.
Training Note:It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.
In this photo, I’m using the new TRX Rip Trainer with the heavier cord.
Starting with your feet solidly on the ground about shoulder width apart, pointed straight ahead and with good posture, tie the cord to a secure object (Dave’s truck worked great!). Holding the TRX bar at shoulder width and just below the top of your shoulders, begin to engage your core by drawing in your abs and hold while making sure to breathe. Remember, safety loop! Don’t death grip the bar, but start far enough away from post with enough tension that will require you to stabilize the bar and your body. Rotate your body to the right while core engaged, then slowly return just before your start position (critical) and repeat.
Progression 1: Stand on your BOSU or other unstable platform. (An INDO Board on top of a Gigante Disc works well too). Now do the same movements while on the BOSU. Wow…crazy!
Progression 2: Secure a light, medium, or heavy gauge tubing to your secure object and perform the same movement as above, however, this time you’ll need to steady the tubing with your left arm locked. Gently clasp the tube with one hand, but do not grip too heavily. Place a bit of tension on the tube and begin the rotation. Remember “time under tension”. To increase challenge, step further out or hop on your BOSU or other unstable platform.To read the rest of my article and to see all my SUP Fitness Tips go to: http://www.naishsurfing.com/sup-fitness/dynamic-core/While visiting Maui, Suzie is available for private ftness training and beginner to advanced stand up paddling lessons. Contact her at 808-283-2121.TweetSuzie is a professional Team Rider for Naish International.Get your TRX Rip Trainer here. The Rip Trainer will really help you build your core to explode that stroke!
Shock Your Body to Get the Results You Want!
by Suzie Cooney, CPT of Suzie Trains Maui
World Champion Greg Minnaar
You ask, “shock your body”? Yes indeed, train really hard! Want to make serious changes in your body, read on. I’ve written many articles about how to avoid the dreaded plateau and burn extra body fat and now it’s time again to revisit this well-known training topic. I want to share in this article a couple different types of training methods that may just help you get through that time when your body is not responding and needs something very different to make these changes, or shed those last 5-10lbs. Let’s burn that fat baby!
I often whisper into the ears of my clients when they are grunting in the sand, covered from head to toe in sweat and I’m trying to get just one more rep out of them, as their teeth are clinched, I softly say, ” this is where your body changes”. I get the rep and they look at me like I have three heads, but they did it and get the results!
My True Collection team mate, Greg Minnaar trains hard! To pull these tricks and to maintain this kind of speed his routine is intense. Check out these photos:
There are many styles and types of training that offer many good results. Training needs to be fun, BUT it also must be effective and not lead to injury. Starting with a good base of fitness first before exploring more “hard core” training methods is highly recommended. If you go out of the gate too hard, or mix too many different types of training together all at once, for example, plyometrics, interval training or increase the numbers of pounds you’re lifting, there’s a good chance you could get hurt and you have a set back.
Interval training is a great to boost your current training program, lean out and get off any plateaus that may be occurring. It’s also a great way to save time and be extra efficient with your training. Intense bursts of all out for about 30-45 seconds without letting your body fully recover is the basic principal.
My advice to those beginning the style of training, is to ease in gradually. To avoid injuries, like tears or muscle pulls, be sure that your warm up is long enough to get your body loose before you hit it. You want to be uncomfortable for most of your workout, but not bonk too soon. Increase your bouts of intensity slowly and monitor your body.
Here’s a sample of what a treadmill interval training session would look like. From LiveStrong:
Treadmill Intervals
Overview
Once you have a base of regular walking or running for at least six months, you should be ready to increase the intensity level with interval training. Interval training can be done on a treadmill by repeating a pattern of a high-speed period followed by a short recovery period throughout your workout. The key is to not allow your body to get comfortable during the workout so it has to work harder. This will become a valuable part of your treadmill regimen and ultimately increase your fitness.
Speed
Interval training can be done on a treadmill by varying the speed. Start with a warm-up period of easy walking or jogging. Before beginning an interval workout, your body must be completely warm with all muscles loose and flexible. Otherwise, you risk injury.
Start with a speed setting that is slower than normal for the warm-up period. Then find a base mph setting that is slightly above the warm-up speed. This will be the speed you come back to for recovery periods. Once you have your base, build on that speed every two minutes.
For example, if your warm-up speed is 3.0 mph, your base or recovery speed could be 4.0 mph. Speed periods would start at 4.5 mph for one minute, then 4.0 for one minute of recovery. The next minute would be at 5.0, then 4.0 again for another minute. Continue to increase the speed period every other minute to 5.5, 6.0, 6.5 and so on while keeping your recovery at 4.0. This pattern should be continued throughout the middle portion of your workout, lasting for 10 to 20 minutes. Always follow with a complete cool-down period.
Incline
The other option for interval training on a treadmill is to vary the incline setting. Start with a warm-up period on a relatively flat elevation at 1.0. When you are ready for the interval portion of your workout, increase the elevation for one minute, then recover at 1.0 for one minute. Keep the mph setting the same throughout. Your workout will get harder by changing the elevation, not the speed.
For example, run for one minute at 1.5 incline, then recover for one minute at 1.0, run for the next minute at 2.0, recover at 1.0. Continue to increase the incline every other minute to 2.5, 3.0, 3.5 and so on while keeping your recovery period at 1.0.
Interval Periods
The length of the intervals can vary. One minute is a good starting point, but if you are a beginner, you can start at 30 seconds. If you are more advanced, you can make it two minutes. The goal is to keep the recovery period as short as possible, while still allowing your body enough time to recover. The more fit you get, the quicker your body will recover and the shorter your recovery period can be.
Examples
Here is a sample treadmill interval workout:
Warm-up, 5-10 minutes at 3.0 mph
Gradually increase the setting to 4.5 mph and allow your body to adjust to this speed. Then:
Run for one minute at 4.5 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.0 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.5 mph
Recover for one minute at 3.5 mph
Continue to increase the speed at each interval and repeat this pattern for 10 to 20 minutes.
Cool down for 8 minutes at 3.0 mph.
Work this program into your training week at least once or twice a week. I think you’ll find your body resonding nicely and your endurance will soar! Feel free to contact me if I can help you with your training needs.
If you want to keep the weight off, increase your muscle mass today. Muscle is critical for quality of life. People who lose a lot of muscle mass during their weight loss programs usually lose some of their fitness as well.
When this happens, they can’t do as much physically, so their performance declines when surfing, playing golf, hitting a tennis ball or even carrying a bag of groceries.
Muscle holds a lot of your body water and is essential for regulating body temperature. Muscles are big spenders and burn lots of calories 24/7. When people are on restrictive diets ( bad ) the body is tricked into believing it’s on a deserted island with minimal or no food – therefore as a natural defense mechanism, the body attacks it’s most active tissue, muscle in order to SLOW down the body’s metabolic rate.
There are wonderful health benefits of building muscle:
Increases endurance and flexibility
Protects your joints (reducing risk for injury)
Increases your energy level and boosts metabolism
The math: If you gain 1 pound of additional muscle tissue which can burn 35-50 calories per day…over the course of a year you can burn 91,250 calories a year! Fat burns 2 calories per day. On average, the amount of muscle gain when performing a resistance program, a person can gain 3-5 pounds ever 3-4 months. Keep in mind that this will vary greatly depending upon age, genetics, and type of training program you are performing. Continue reading Keep The Weight Off and Join the Muscle Mass Today
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my goal of 3100 squats with 20lbs. I am continuing on with new found strength and am wondering why I took so long to do this. See, even trainers need a little help now and than. My legs are super strong AND my butt and legs got more toned!
So, the main reason for me sharing this on Facebook the month of October 2012, is that I need your help. You see, after busting my legs in April of 2009 
They hurt and can prevent you from training: Shin Splints: What are Shin Splints and How to Treat Them 
JUST DO IT…….
I’d like to introduce you to my client and friend, Dano Sayles of Maui, Hawaii. Dano, husband, and father, is a successful realtor and business entrepreneur who has recently accomplished a tremendous, goal.
There are wonderful health benefits of building muscle:
