Suzie Trains Maui BLOG

How Fiber Helps You Lose Weight
Suzie Cooney, CPT

(Papaya, kale, brown rice and Swiss chard and apple)

We are fortunate to enjoy the plentiful great fruits and vegetables Maui offers. I often tell my clients to lose weight eat as much fiber as you can safely digest. Or when filling your plate, imagine your plate like a clock. From 12pm to 6pm, is a field of greens and other delicious vegetables.

Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients.

Fiber is the part of plant-based foods that our bodies can’t easily digest. It passes through our digestive tract without providing nutrition or calories, and yet it is healthy and acts as a good scrubber.

Fiber helps to keep us regular ward off certain diseases and can also reduce our risk to colon cancer. Fiber also helps cholesterol to exit the body therefore reducing the risk of heart disease.

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread.

Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Some good examples of fiber-rich foods include:
• Legumes (lentils, dry beans and peas)
• Other vegetables
• Fruits
• Brown rice
• Whole grains (wheat, oats, barley)

Products labeled “whole grain” are made with the complete grain kernel, whether the grain remains intact as in oatmeal or it is ground to make bread, pasta or cereal. Watch out for labels that read, “100% wheat” or “multi-grain” or coloring added. Most wheat bread is almost identical to white bread except that caramel coloring has been added to make it look more natural.

Refined grains like white rice and those used to make white bread and sugary breakfast cereals have lost most of their fiber and nutrients. They turn into blood sugar (glucose) so fast and may cause a spike in your insulin level. This signals our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

We know that an insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this event is that it makes us want to eat something else with high sugar content. Fiber helps keep our blood sugar at a more consistent level.

Adding more fiber to your diet will likely help you lose weight and improve your health. Start adding more slowly to see how you tolerate it.
Of course, regular exercise and plenty of fluids will also assist you in your weight loss efforts.

To help me stay in shape and eat healthy I make sure I get enough veggies and fruits, so I have them delivered each week to my home. I love the service Kula Fields offers and that I know I’m getting what my body needs. Now I have no excuses to eat well!  I make delicious smoothies with young coconut milk and Sambazon Acai Antioxidant Superfood Organic Puree and all the fruits I can find.

Remember, take it slow on introducing more fiber. I promise you will see a great change in your body and feel great too.

Aloha and in good health,

Suzie Cooney, CPT of Suzie Trains Maui

www.suzietrainsmaui.com

Wow, what a thrill! I really love Athleta clothing and their philosphies they share. They represent real women in real life. It’s an honor to be a part of such a progressive, talented team of women!  I look forward to healthy, strong and inspiring year! Aloha, Suzie

http://www.athleta.net/chi/2010/01/29/introducing-our-2010-featured-athletes/

• « SHOP ATHLETA
• Home
• About the Chi
• Featured Athletes
  • Adri Kyser
  • Aimee Gallo
  • Andrea Smalling
  • Dina Mishev
  • Erin Gray
  • Janelle Smiley
  • Mary DeLaney
  • Rachel Coleman
  • Suzie Cooney
  • Tara Krolczyk
  • Your Name Here!
• Share Your Chi

Introducing Our 2010 Featured Athletes

Team Athleta • Jan 29th, 2010 • Category: Feature Story

 

They’re yoginis and runners, triathletes, surfers, cyclists, and the list goes on. They’re moms, wives, friends, daughters, and professionals. They’re women who approach each day intending to stay balanced and strengthen their body, mind, and spirit for sport and the sport of life.

Sound like someone you know? Most likely.

We hope you’ll enjoy reading their stories, celebrating their accomplishments, and learning from their insight and expertise.

MEET OUR 2010 FEATURED ATHLETES »

• 

Athleta is about real athletes inspiring active women with hip products that function, fit and perform beautifully. To help achieve our goal of providing the best products and service, we’re committed to connecting with athletes who inspire our business, our products and (most importantly) our customers. Please click around for information about these amazing women, or click here to learn about our sponsorship program.

2010 ATHLETES

	ADRI KYSER is a yoga and Pilates instructor with over 1800 teaching hours through Yoga Alliance, garnering her the highest level of recognition as E-RYT 500 Experienced Registered Yoga Teacher. She has done more than 300 hours of teacher training with Shiva Rea… {more}
	AIMEE GALLO is a marathon runner, indoor cycling coach, holistic nutrition counselor and personal trainer. When not out pursuing her athletic goals, Aimee is busy with her company, Vibrance Nutrition and Fitness, helping her clients meet their fitness and nutrition goals by utilizing a mind, body, and spirit approach… {more}
	ANDREA SMALLING is a runner, personal trainer and group fitness instructor who recently left a successful career to start her own business, fueled by her passion for athletics. Her company, Fitness Advantage, focuses on personal and small group training for women… {more}
	DINA MISHEV is a randonee skier, cyclist and hiker who, in February 2009, set the world record for the most vertical feet skied uphill by a woman in 24 hours. She is a category-3 road cyclist who consistently places top 5 in the longest single-day road race in the country… {more}
	ERIN GRAY is a professional beach volleyball player who started playing indoor volleyball at the age of twelve and, by the age of seventeen, was an All-American indoor volleyball player. She went on to First Team All American in collegiate volleyball, was the Big Ten Freshman of the Year….{more}
	JANELLE SMILEY is a mountaineering guide with Salt Mountaineering, a company she started with her husband in Crested Butte, Colorado. A 5.11 traditional multi-pitch lead climber, Janelle has been all over the world guiding, exploring, climbing and skiing…{more}
	MARY DELANEY is a triathlete, skier, kayaker, hiker, sailor, and scuba diver who runs a coaching and rehabilitation business, called Rehab to Racing, that she started with her husband. Rehab to Racing helps injured athletes get back to their sports…{more}
	RACHEL COLEMAN is a runner, hiker, skier and super-mom. While her most important job is being a mom, she also has a successful career as a singer-songwriter and is the co-creator and host of Signing Time, an Emmy nominated television and DVD series….{more}
	SUZIE COONEY is a former sponsored motocross racer and windsurfer who currently fills her time surfing, stand-up paddling, windsurfing, mountain biking, snowboarding and riding motocross. She is a professional fitness trainer…{more}
	TARA KROLCZYK is a dance, yoga and Pilates instructor who has trained with some of the most reputable professionals and dance companies, including: Mikhail Baryshnikov, River North Dance Company, Gus Giordano’s Dance Company in Chicago, and several others…{more}

Come Celebrate Women’s Health and Fitness on the beauitful island of Maui!

Event:  “STAND UP For Women’s Health & Fitness” at Four Seasons Resort Maui at Wailea Beach on the beautiful Island of Maui.

Location:  Wailea Beach, Four Seasons Resort Maui at Wailea , Hawaii

 Date:  January 9, 2010  Time: 8am -2pm

Come join the Aloha and learn how to do the fastest growing water sport in the world on the beautiful island of Maui at Four Seasons Resort.  Stand Up Paddle Surfing (SUP) is making surfers out of everyone.  You’ve seen the “Stars” do it … now it’s YOUR turn!  SUP will improve your balance, endurance, strength and mindset.  Receive patient, guided instruction from professional instructors and experience the feeling of the “surfer’s glide”. 

“STAND UP for Women’s Health & Fitness” is a FREE, non-competitive event to promote healthy lifestyle choices, self-confidence and breast cancer education for women through sport, nutrition and self awareness.  You’ll not only enjoy learning to SUP, but also to Hula!  Enjoy inspirational guest speakers, plenty of healthy treats and fun prizes.  Maybe you’ll even win your own Stand Up Paddle Board!

photo by Simone Reddingius

Join Maui’s premier fitness trainer, sports and lifestyle model, weekly Health and Fitness contributor  to the “Maui Breakfast Club”radio talk show, and columnist, Suzie Cooney (suzietrainsmaui.com) and the Four Seasons Resort Maui at Wailea this January 9th, 2010 for an exciting day to learn this fun sport. Also supported in this event is the American Breast Cancer Foundation.

“The Four Season’s is the ideal location to introduce Stand Up Paddling to beginning enthusiasts.  It has a beautiful beach and its calm, clear waters offer the ideal, safe paddling conditions. Plus it’s on Maui, the best place in the world!  You might even see a few sea turtles and whales!” says professional instructor and event co-host Tommy Callan of Beach Boy Events.

For more information or to join other sponsors please contact: Suzie Cooney at suzie@suzietrainsmaui.com or Tommy Callan at tommy@beachboyevents.com.

Official Website to register and become a sponsor:  http://www.standuppaddlingfitness.com

or email  info@standuppaddling.com

Stay tuned for more details.  Days events and schedule coming soon!

Tommy Callan
Beach Boy Events
808.250.3748

Suzie Cooney, CPT
Suzie Trains Maui
808.283.2121

Charles “Cas” Soma, MD. is a Maui waterman and serves our community as an excellent sports medicine specialist and orthopedic surgeon. He knows first hand how the sport of SUP or stand up paddling can challenge the body. I enjoy referring my clients to him, for I know they’ll be back on the water right away with added knowledge and awareness of the importance of being strong and healthy.

In his first exerpt here, part one of a series of articles, Cas talks about the importance of warming up and other elements to be aware of as to prevent injuries often associated with SUP.  This is a good and informative read.Thanks Cas for your contribution. See you on the next N. swell.  Suzie!

   STAND UP PADDLING SURFING MEDICINE

Charles “Cas” Soma, MD.
Maui, Hawaii

 This is one in a series of articles addressing Sports Medicine and follow up aspects of stand up paddling.  Many of us are recommitting ourselves into working out and have found that the reinvigorated Hawaiian sport of stand up paddle surfing is both fun and an excellent way for us to improve our fitness and body control by developing core strength, balance and cardiovascular fitness without breaking a sweat.  After an hour on the water you really feel the physical and mental benefits, with less stress affecting your outlook on life, a soothing endorphin release, and nice sense of accomplishment in addition. 

Buzzy Molokai to Oahu

Significant energy is expended is balancing oneself on the board.  Your arms and  trunk rotate with a cadence dependent on your mood and the size and direction of the ground swells and wind waves, angling for optimum distance between strokes and lots of little rides as you scoot down the coast toward your destination, where a towel, cold drink, and ride back to your original point of entry await.  Exercise occurring during paddling with smooth rhythmic motion encourages rhythm and balanced development of the back and both the dominant and non-dominant sides. 

At North Shore Orthopedics, we occasionally evaluate patients for stand up paddling musculoskeletal injuries of the lower extremity.  The major problems have been caused in part because the surface deck if often covered with a thick rubber decking which causes the foot to be able to grip it quite tightly, and on falling, the knee or ankle will be injured.  At least one recent tibia fracture was due to that mechanism.  When falling, resist the temptation to grab for the board as you go down, as it can hurt you when you fall in an unplanned way at a peculiar angle, when holding a paddle and trying no to go too far from your board out in the ocean.  It’s spooky out there sometimes, and always good to have a buddy with you and two are even better. Continue reading Stand Up Paddling Surfing Medicine

Aloha Friends!If you’ve always wanted to have a private personal trainer, this may be for you!

I’ve been experimenting with a few clients and I’ve decided to offer something new and fun for those on a tight time schedule and budget.Express Workout  – Suzie Trains Maui. Train with me, get fit and have fun in half the time!  Join me in a supervised, custom workout that targets all muscle groups including cardio.  Enjoy surround sound while you pump it up and make the most of your time.  I’ll be safely pushing you during your workout depending upon your ability. We are constantly on the move. Heart rate is up and we’re having fun!

To maximize the benefits, your 30-minute workout consists of both resistance training and cardiovascular training.

I can make a wonderful a workout for you with two-thirds resistance training and one-third cardiovascular training. In a 30-minute workout, that’s 20 minutes of resistance and 10 minutes of cardio. Yes, just 10 minutes. But 10 strong minutes!

Each workout is different!  It’s a great way to jump start your week or get motivated again.  Call me for details. 

**All new clients are required to have a pre-fitness assessment.  Towels and water provided. Assessment includes photos, movement observations, flexibility review, blood pressure screening and lifestyle review.

For more information, Call Suzie at 808-283-2121    www.suzietriansmaui.com/blog

Hi, I recently posted the intermediate version of this, but wanted to take you outside to show you the advanced version! These push ups will promote better surfing endurance and shoulder, chest and tricep strength for quick action. Often times, if you are out of surf  shape, your arms burn out fast.  It’s a real bummer when the surf is pump’n and your not! Even if you don’t surf, give these a try and you really be challenged. These are probably my most favorite exercises. Have fun! Suzie

Difficulty Level: Advanced

Muscle Group(s): Triceps, shoulder and chest, core. Challenges the upper body and core while increasing strength and endurance, and mimics board movement on the water.

Equipment: Indo Board, Inflatable disk, BOSU

 Progression: Raise one leg off the ground, or place feet on a BOSU dome or another inflated disc.

Preparation: Assume the push up position. If you are a beginner, you can bend your knees. Make sure the disc is centered underneath the Indo Board. NOTE: If the disc is over inflated it will be much harder, than if it’s softer. Also, by bringing your hands closer together, you will target the triceps and chest more. Wider positon, more shoulder girdle involvement.

Extend legs behind you, either on ground, another disc or as pictured, the BOSU.

Movement: From the start position, lower your chest to the Indo Board and then press up into the push up. Make sure your neck is neutral and bum lowered. Push up with the strength of your entire shoulder girdle back to a straight-arm position. You may also hold and make this a core plank exercise. Hold in this position 15-30 seconds.

If you have any questions or comments, I’d love to hear from you!   Baithing suit, Posh Pua.

Aloha, Suzie

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. 

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. Continue reading Race Results August 23, 2009 Cycle to the Sun Maui’s 36 Mile Race to the top of Haleakala Volcano

Healthy Shoppers

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.com  As 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

Reviewed by Brunilda Nazario, MD

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.

  Continue reading Aging Gracefully and Naturally Skip the Plastic Surgeon!

 August 23, 2009 An Epic Ride Against The Clock and Ride the Steepest paved road on Earth!

From Sea Level To The Summit of Maui’s Haleakala Volcano: 36 miles, 10,000 Feet

 Cyclists enjoy a common bond. We all appreciate certain legendary aspects of our sport; the lucky among us get to experience some of them….

On the island of Maui, 3000 miles west of the US Mainland, there exists a legendary ride which starts in a beachside town called Pa’ia and climbs 36 miles to the summit of Haleakala Volcano, Hawai’i’s sacred House of the Sun, at over 10,000 feet altitude. The ride starts a block from hot, windy Baldwin Beach, climbs through the cool, grassy meadows and bronco-busting pastures of an area known as Upcountry, and finishes in chilly temperatures amongst a moonscape of volcanic rock in a section of Haleakala National Park known as Sliding Sands. If the weather at the summit is clear, riders can see 5 other Hawai’ian islands as they finish: Moloka’i, Lana’i, Kaho’olawe, Molokini, and Hawai’i Island.
Once a year, this ride becomes an individual and collective test against the clock known as Cycle To The Sun. Riders come to Maui from around the world to test their skills at Maui’s The House of the Sun. Do you dare to take the challenge?

Sponsored by Go Cycling Maui  and Maui Cyclery