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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Lastly, wear tighter fitting clothes! Leave the elastic pants in the drawer or use them to wash the car.

Here is a helpful link to help you prepare healthy, low-fat dishes this Thanksgiving. Brought you to by the Mayo Clinic: http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643

I give thanks to all my friends and ohana on Maui.

Happy Thanksgiving

Suzie Cooney is a certified personal trainer on Maui. Learn more about her and her services at www.suzietrainsmaui.com/blog

She can also be reached e: Suzie@SuzieTrainsMaui.com

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.

Solution. Find something you really enjoy! If you can discover a type of exercise you enjoy and stick to it, eventually you will find you need exercise—physically and mentally. What activities have you tried? Do you like hiking or walking with friends?

Excuse #4: I Can’t See Any Results. You’ve been exercising religiously for five weeks and you haven’t lost any weight. You give up because you’re frustrated.

Solution. Stay off the scale! Weight is not an accurate way of measuring your progress. Think about the progress you have made. Maybe you can walk 20 minutes longer or lift heavier weights than you could in the beginning. You are making progress, even though you may not see it on the scale.

Excuse #5: I’ll Never Be Perfect. You have an all-or-nothing attitude. You think it’s not worth exercising because your body will never be perfect. Or you plan to work out for an hour and when something comes up that keeps you from getting to the gym for that amount of time, you skip the workout.

Solution. When it comes to exercise, any activity is better than none. Sometimes, striving for perfection is what leads to failure. Focus on how your body feels, not how it looks. The trick in trying to stick to a long-term plan is learning to compromise. If you don’t have a full hour, just go for 30 minutes, or even 15.

Excuse #6: I Feel Deprived. The chocolate cake staring you in the face is too great a temptation to resist in exchange for potential weight loss down the road. You eat three pieces and feel too bloated to exercise. You feel deprived if you have to resist high-fat foods or give up other activities to fit exercise into your schedule.

 Solution. Imagine that each time you work out you refrain from overeating, you are not

depriving yourself, but actually giving yourself something—spiritually, emotionally and physically.

I can help you remove your obstacles that are blocking you from your success. Not every has self-discipline and needs the know how to uncover and discover, what is preventing you from losing weight, getting in better shape and feeling overall, healthy!

You CAN be healthy and fit.  Call me today! I can help!  808-283-2121

Suzie Cooney, CPT

Or visit my website: http//:www.suzietrainsmaui.com

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

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

Find me on Face Book : http://www.facebook.com/suzietrainsmaui

She writes:

“A few months ago I had to face the fact that me training me was not working so well. I would work out at the gym, go on brisk walks uphill, and eat reasonably. Then I would look in the mirror and realize that my way was not really working. Two ladies recommended Suzie Cooney and it was obvious that my regime was not very fruitful. We met for an interview to see if we would click. Wow, she was fit and knowledgeable about exercise and diet. What she also excelled at was motivation and creativity. She did a very thorough initial evaluation complete with pictures and measurements.

That was the day I discovered that you are in fact what you eat. I looked like a potato with dark, curly hair. I also had several chins and the posture of an old woman with osteoporosis. Yikes!! I NEED Help. I let this woman, who is quite stunning; measure me in all of my flabbiness. The most remarkable part of this evaluation was how comfortable she made me feel. I never felt belittled or less than her. Beautiful, blond women who are svelte and fit are inherently intimidating to short, out-of-shape, brunettes. Not this lady. She is beautiful inside and out.

My workouts with Suzie are not only designed to get maximum results which I would notice with each and every workout they were also really fun and different every time!  I told her to kick my butt and that she does. I make fun of my flab and Suzie will tell me how much progress I have made. She makes me see that I can do more and get the results I want. She designs her programs individually and they are geared so the client will be successful.

I welcome your call or email and highly recommend you meet with her to see how she can change your life too.”

Coleen Haynes, M. D.

808-264-5784
coleenhaynes@yahoo.com

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

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!

Your fan,

Suzie Cooney, CPT  

Suzie Trains Maui,  808-283-2121

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.

Also keep in mind, while eating your meal while watching TV can sometimes lead to mindless eating. Amanda, it’s nice to see that your family eats together and provides a nice meal for everyone.  Thanks, Suzie!

 Danielle,

Rollerblading Fun!

What is the main meal you and your family eat together? -My usual meal always consists of fish. For example, yesterday we had fish burritos with tomatoes, lettuce, cheese. The fish was fresh too!

What is your typical portion size? -I don’t eat that much for dinner, maybe like one main dish and some snacks.*Laughs*

When you eat dinner, do you eat with your family, or alone (in front of the TV, etc.)? -Usually alone, on the couch in front of the TV, or in the kitchen.

I am very proud of Danielle’s eating habits. She is super healthy, and she sticks with what she knows is good for her body, and herself. She eats a lot of veggies with her meals, as she said above. One thing Danielle could do to improve her eating habits, is to maybe turn off the TV and enjoy her meal with her family. Cami, that’s a good observation and we’ll keep an eye on Danielle’s healthy eating habits so other kids can do the same!

Hey Danielle, it’s nice to see that you know all about making good choices. I giggled too and wondered just what kind of snacks you eat!

Do you eat dinner with all of your family, or alone. If you are alone, do you eat in front of the TV, or in another room? -I eat with my family, and sometimes we all watch movies together, or talk. The TV is usually on, and the family is always laughing together.

Melisa is very average with her eating habits. I suggest to Melisa that she eat more veggies with her meals. Vegetables are a important necessity for everyday meals. Also maybe turn off the TV and talk with your family more often! I like the drink she has a lot, because she is getting a lot of her fruits in.

-Cami

Melisa, Cami is correct to recommend maybe some more greens. Imagine looking at your plate like a clock! From 12-3 protein, 3-6 whole grain pasta or multi grain rice, then from 6-12, load up on dark green leafy veggies or a nice healthy salad. 

 Sounds like you are getting some nice fruit in your drinks. Love to hear that! And laughing with our family burns calories! Cool!

Well everyone has done a real good job here, sharing and helping each other discover ways to make a meal healthier. 

 You all are on the right track. So next time, watch your portions, and maybe help others in the house that may really load up their plates. You guys are active and on the go, be sure to eat enough but don’t over do it. Also, remember to drink lots of water. Not only is it good for your organs and other bodily functions, remember it’s great for your skin too! Ditch the sodas and save your teeth!

 Okay everyone, stayed tuned for more Cami’s Corner, and Teen Health on Maui!

Suzie Cooney, CPT

Any topic ideas are welcome! Suzie

Having a Healthy Body Image  

The media, our families, our friends’ can sometimes bombard us with unhealthy messages that can “shape” our thoughts of how we feel about ourselves when we look in the mirror.  The diet and cosmetic industries assure us that if we have size 2 waists, our lives will be more fulfilling and everything will be wonderful! 

How ridiculous to think that skinnier people are more happy.  This is so off the mark! Would you agree?

We all want to feel and look our best. What you see on the outside in not always true on the inside.  A healthy body is not always linked to how we look. Thank goodness we come in all shapes and sizes, otherwise, it would be so boring. 

Body image can be described as:

       How you see or picture yourself

            How you feel others perceive you

                        What you believe about your body

                                    How you feel inside your body

A person with a positive body image has a real perception of their shape, size and is okay and comfortable with themselves.  Now, a person with a negative body image, this person experiences a distorted view of their body.  They are always comparing themselves to others and feel shame and maybe anxiety. In addition, these feelings can lead to emotional issues, such as extreme obsessive behaviors, low self-esteem, depression, and other eating disorders.

Here are a few tips to learn to love what you see in the mirror and help change your own perception of your body:

1. Take a deep breath, look in the mirror and smile really big.  Sounds silly, but that’s my point. I want to you loosen up and not be so serious.  Surely you can find something you like about yourself. 
2. Don’t hide or walk away from mirrors in your home.  Walk by and say, “hey I look good!”  Remind yourself that true beauty is not skin deep.  Walk in confidence and self-acceptance.
3. Wear what makes you feel good!  Don’t hide behind a dress that’s 4 sizes too big, or surf shorts that are too big. But, wear something that you’ve been complimented in before. I love that feeling, especially if I feel a little on the awkward side that day. 
4. Exercise because it makes you feel good, not because you just ate huge Big Mac and you feel guilty!  Just don’t’ eat the Big Mac next time.
5. Be with people, family, or friends that make you feel good just the way you are. Shift away from people who take your energy or who are critical. They are than likely not happy with themselves either.  How draining!

We are who we are.  Genetics, change of life, our natural aging process should be embraced in our society.  I do believe that some parts of the media get it, but surely not enough! 

Call me, and I’ll remind you just how beautiful you are!

Warm aloha,

Suzie Cooney, Suzie Trains Maui

http://www.suzietrainsmaui.com/blog/wp-content/uploads/radioshow/suzie_breakfast_club-5-08-2009.mp3

Tune In The Maui Breakfast Club: with Tom & Kellie    Health & Fitness Specialist, Suzie Cooney of Suzie Trains Maui          KAOI 1110 AM Every Friday morning at 7am       Join Tom Blackburn-Rodriguez, Co-Host Kellie Pali-Kanashiro and Maui Weekly Special Correspondent Trisha Smith.  “If it’s Friday, it’s the Maui Breakfast Club.”

To enjoy the entire show click here:

http://www.publicservicesolutions.com/index.php/may-8th-2009.html