Why Diets Fail and Tips on What You Can Do To Be A Success
Suzie Cooney, CPT
Are you a chronic dieter? How many fad diets have you tried? Diets statistically just don’t work. The pounds come off you put them on again, and so the yo-yo cycle continues.
When we set out to go on a “diet” we are not truly committed. Take the word “diet” out of your language and replace with “lifestyle.” Also, instead of using the word “lose” replace with “shed”. It also requires you to dig deep and discover what is the true convincing factor, as to why you want to shed the weight once and for all. It has to come from deep within and include daily reinforcement.
Most diets are simply not sustainable. It’s going to take more than just a book, a few low- cal recipes and a DVD they sell to go with it, to make the critical mental shift. Depriving yourself, viewing your diet as a miserable journey adds to the failure component.
Diets also fail because our expectations are too high. We are a society of instant gratification. One needs to be patient, make simple changes and recognize your mistakes and not beat yourself up over them. Move on. Long term goals are good, but set short term goals that you can achieve daily and weekly will add to your overall success.
Fad diets set you up to fail. Right around the corner of a good day, a ferocious binge awaits. Surround yourself with supportive people who don’t sabotage your efforts.
For every 3-5 pounds you lose, everything starts to feel better! You have more energy, your stress levels drop, your blood pressure drops and your joints of your body and move more freely.
In closing, my clients who are seriously successful with their shedding of weight are serious about their portions and measuring their food. They are also very good at keeping simple food journals to help them keep on course.
Keep up the good work everyone! Aloha,
Suzie Cooney, CPT
http://www.suzietrainsmaui.com
If I can help you achieve your short and long term “lifestyle” goals, I’m here to help! You can reach me at suzie@suzietrainsmaui.com
Maximize Your Fitness Results by Stepping Out of Your Comfort Zone
It’s time to sweat, huff and puff and get uncomfortable! Can you really get a 12 pack in 5 minutes? Want to lose those lingering last 10 pounds you can’t seem to shake?
I’m here to tell you, you must be a little uncomfortable in your training sessions and when you work out some of the time, otherwise wouldn’t everybody workout?
I have a saying that I whisper in the ears of my clients who are ready to give up on that one little last rep, or if they feel another bead of sweat rolling down their face: I smile big and quietly say, “ this is where your body changes”.
Here are a few tips to bust that plateau and push a little harder:
Music: Rock out, find that song that makes you move and groove. Sure works for me. Now you can enjoy your tunes on the water! How fun is that. If you’re paddling a long distance paddle, just don’t turn it up too loud so you can hear a whale breaching or spouting behind you ( only on Maui )
Self Message: What’s your mantra? What can you say to yourself so you get through that tough set? Come on you wimp! What would you say??
Setting goals EVERY workout to meet your long term goals: Track your results so you can see progress. Without benchmarks you have nothing to weigh your performance against. At your next work out, tell yourself you’ll do 50 hard ab crunches or add and extra10 minutes to my treadmill time.
Change It Up: You want a hard body, you must train hard in many different ways. If you’re bored I guarantee your body is more bored and content to stay the same if you do the same. Simply by adding 25 jumping jacks between each set, look out that can add up and be a great training variable!
Keep in mind, there is a difference between pain and a little stress on your body. Be prepared to be a little sore once in awhile. Muscle soreness is a part of the body recovering and even on the second day after a hard work out, you can feel it the most.
Intense training is good, but equally important is rest and recovery. Learning about how to eat for training and recovery will allow you prepare, get through and recover through a harder training session.
Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
Whether you surf the big waves of Maui’s North Shore or touring the beautiful channels and waterways of Jupiter, Florida, or on Lake Tahoe, it’s known that if you have good balance and can respond quickly to changing water conditions or obstacles that can come in your path; better chances for a more enjoyable SUP session.
Time and time again I’ve had to call upon some of the tiniest muscles, to fire fast and respond to get me out of trouble or to dodge a turtle on the same wave! I’ve also encountered large pieces of floating debris, strange breaking waves, or other people in my line that I had to have quick reaction times and good balance for recovery to get my footing back.
As a trainer and water sports enthusiast, I’ve always encouraged the importance of trying to mimic similar conditions in your workout program on land. You can keep it really simple or add some fun equipment too.
To me, balance training is like brain training. Without getting too technical, it’s like adding a few more wires to our brain or panels so you’re ready for anything. One technical term I will use is called neuromuscular training. The definition simply means selecting specific exercises that are very specific to increase one’s performance, and trigger the appropriate actions to allow your nervous system to operate and perform functionally at its maximal level.
Your eyes, core, and all of the muscles connected to your central nervous system have an important role to quickly gather information, route it to the right department and fire away. Ever had the feeling like you’re moving in slow motion while during a serious wipe out? I have. It’s the strangest feeling. I’m not sure I’m fond of it and I try really hard to have cat like reactions and excellent balance to avoid that.
Stand up paddling, as simple as it looks does in fact require a little balance when you’re beginning and as you advance. When you’re learning, you’re so busy turning the paddle in the right direction, looking at the horizon and more than likely, gripping the deck with every single muscle in your foot, leading to early fatigue.
Once you’re up and gliding there’s not much to it. But, as you step into your first wave or go down in the size of your board, you may discover you need a little better balance or to retrain your brain to learn again.
Next time you’re in the gym or in your own home gym, start practicing a couple balance techniques to keep your brain and muscles fine tuned.
Equipment: The BOSU, INDO Board, my KIALOA paddle and an 8lb medicine ball or 12 -15lb body bar.
These are advanced moves, so start out slowly and progress safely:
1. BOSU, dome side down with paddle, medicine ball or body bar:
I’ve actually taken a bit of sand paper to roughen up the plastic side of my BOSUs to aid in traction, or have sand on my feet! I recommend barefoot so you can really get the feel of the movements of the BOSU. Step on safely, feet parallel to the plug, posture nice and tall, relaxed looking ahead. Take your paddle, medicine ball or body bar and start to paddle 2 strokes each side. Switch off to mix it up. As you move your arms out and to the side, notice how sensitive the BOSU becomes. I like to try and go to fatigue or until my legs scream!
2. INDO Board on top of dome of BOSU: see photo up topPlace the INDO Board itself on top of the dome of the BOSU. I like to have a little less board off the back to I can really pretend I’m heading down the line. Or if you’re more comfortable to start, place the INDO board so it’s nicely balanced in the center. Change it up. You can place your feet side by side as if you’re cruising and do it that way, or if you’re charging some waves, assume the surf stance.
This time you’ll notice the added extra burn to your back carving leg at the same time looking ahead where you want to go, down the line.
Good balance for stand up paddling is key and important for many things we do in life. Next time you’re on the water, try paddling on one foot, or simply standing on one foot. In the gym, try kneeling on a stability ball for extra fun. Be sure to hang onto a sturdy object at first. Add more air to the stability ball to make it more challenging and fun.
Any questions about these exercises or to learn more, feel free to email me at Suzie@SuzieTrainsMaui.comor check out www.suzietrainsmaui.com and www.standuppaddlingfitness.com
Glide with good posture, react fast and paddle hard!
Aloha,The Today Show recently aired this segment and I have worked with this before with my clients. It’s quite and eye opener and reveals some of the truths of our eating behaviors and how certain social groups/friends and family in our life can influence how much we really eat. Take a few minutes and see for yourself. For example, women who eat with other women tend to eat more and are less self conscious vs if say you were on a hot date!
I’ve often suggested to people that if really can’t say no, to maybe change friends just for awhile until you can manage your eating habits so you won’t pack on the extra “social” pounds. Don’t be afraid to say “no thank you, I’m full”. Or “you know I’m sure it’s delicious but I’m good for now, you enjoy.” Also, if consuming more cocktails or other alcoholic beverages, you may become less uninhibited and could invite unwelcome additional calories. Tip: Before you bite, take a drink of water, bite, water! Slow down and take your time. Or use chop sticks!
I hope you found this information helpful. Call me if I can help you get your eating habits in shape!
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.”
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
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.
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.
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!
Join the Discussion: Leave a comment 
Category: Articles, Nutrition, Quick Fitness Tips | 
Tags: dieting, Diets, emotional eating, Fad diets, food journal, goal setting, good eating habits, healthy food choices, healthy food portions, healthy lifestyle, healthy weight loss, lifestyle, losing weight, lower blood pressure, Maui personal trainer, portion control, Quick Fitness Tips, safe weight loss, stress, Support While Dieting, Suzie Cooney, Suzie Trains Maui, weight loss, Women's Health
I have a saying that I whisper in the ears of my clients who are ready to give up on that one little last rep, or if they feel another bead of sweat rolling down their face: I smile big and quietly say, “ this is where your body changes”.
Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
1. BOSU, dome side down with paddle, medicine ball or body bar:
Suzie Cooney is a contributor the 
Or use chop sticks!
There are wonderful health benefits of building muscle:
