Suzie Trains Maui BLOG

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.

Suzie Cooney, CPT

Coleen is a delightful, lovely, strong surfer who also happens to be an outstanding physician in our community and saves  people’s lives everyday here on Maui. I’m pleased that she has come forward to share her experience with you with the desire to help others get out of their training rut and make positive life changes.  We are making tremendous progress and stay tuned for her results at the end of this month.

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

Aloha and Merry Christmas! As we approach the New Year, it’s time for many of us to take special inventory of family, life and our own personal health. I am so thankful for being on Maui and to surf on Christmas; a tradition in my house!

Not everyone is as lucky to live in Maui and surf, eat fresh fish, and simply enjoy the natural healthy lifestyle that surrounds us. But even if you are in the coldest place in the world, you can embrace health even in the simplist ways:

1. Make YOU a priority each and everyday to exercise or do an activity you enjoy.

2. Embrace your life as it is today, and strive hard to make ever lasting healthy lifestyle choices. Surround yourself with people that challenge you, inspire you and believe in you. It really makes a difference!

3. Look in the mirror and like what you see. Having a healthy body image and loving yourself inside and out is contagious and I think very attractive.

4. Forget New Years resolutions…. they don’t work. Chunk it down and be realistic with your fitness goals. Reward yourself with a new workout top, new surf board, or whatever makes you happy!

And 5. Reflect back and see where you are now and where you want to go; in life, love and health.

Wishing you all that you love to come your way. Be strong in every step you take. Try something new!

Happy Holidays,

Suzie      Photo by Simone Reddingius :http://www.flickr.com/photos/by-simone/

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

Suzie Cooney is a contributor the The Maui Weekly.

Click here to read more about Increase Muscle Mass and why you should too:

http://www.mauiweekly.com/page/category.detail/nav/5015/Suzie-Trains-Maui.html  

To contact Suzie Cooney, CPT
808-283-2121
e: Suzie@SuzieTrainsMaui.com

  The Maui Weekly printed today:

Break out of the workout trap, and don’t be like others stuck in the same routine—and the same body.

Ever notice at the gym: You see the same person on the same treadmill or weight machine doing the same routine? But, do they look any different? Here are a few tips to avoid falling into the same workout trap.

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, the lat pulldown machine can be very dangerous with too much weight. Maintain a controlled movement and pace. Avoid the rocking back and forth movement that tends to come with too much momentum or weight.

There’s more to train than just a bicep!

Most people love to train the bicep muscles, because they tend to respond to training rather quickly. Have you noticed that when you’re at the gym, everyone’s doing a bicep curl? Yeah, it looks great, but it’s the smallest upper body muscle. Don’t forget your legs, back, shoulders and abs! Balance your workout for total body conditioning.

Where’s my six-pack?

Continue reading The Workout Trap This weeks Maui Weekly Article October 8th 2009

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

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!

Your fan,

Suzie Cooney, CPT  

Suzie Trains Maui,  808-283-2121

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

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!