Suzie's Health & Fitness Team/Target Heart Rate Published Articles / MediaSimone Reddingius Maui Photographer |
 photo by Simone Reddingius As most of you know, SUP or stand up paddling is a big part of my life and I enjoy teaching others and sharing the health benefits of this sport.
Here is an article I wrote for ATHELTA to share my knowledge and enthusiam for how I see the sport shaping the world but more importantly, how it’s getting more people healthy.
I encourage you to read and share how SUP has benefitted your health! Click here to read the full story:
http://www.athleta.net/chi/2010/08/20/stand-up-and-%E2%80%9Csweep%E2%80%9D-your-way-to-better-health/
Well, by the overwhelming response and stories I read as one of the judges for the most recent ATHLETA and SIREN SUP contest, one can say that any age, any person can “sweep” their way to better health, just about anywhere there is water. People all across the world are “sweeping” their way to better health and having more fun than they ever imagined. “Sweeping” is a slang term used to describe the sport that is going viral faster than any social networking media and changing the world of sports on any body of water — and just about anyone can hop aboard.
Stand up paddling, paddle surfing, or SUP is helping people of all ages and sizes catch the surfer’s glide, and helping people in all walks of life get fit and healthy, faster and safer. People are simply getting addicted. The Wall Street Journal recently reported on the rise in popularity — not just for those, like me, who are fortunate enough to live in Hawaii or California, but anywhere there’s an ocean, lake, bay, or even river rapids, you can find this world phenomenon catching on. There are SUP fitness boot camps and clinics popping up anywhere there is water. You may have noticed more races and events happening in your community too.
Below are some photos of a recent FREE women’s Sup clinic last month, and these gals were wonderful. In the first hour, there were smiles across the ocean and a new found ticket to health. I do these monthly to ensure the health of our community and introduce women and men to a new way to get fit! For “fun” I had the girls attempt a few push ups. They were amazing. On the right is Amy Hampton, the Director of Maui’s American Heart Association, getting her heart pumping!
 
WHAT’S SUP?
According to Wikipedia: Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and began as a way for surfing instructors to manage their large groups of learner surfers, as standing on the board gave them a higher viewpoint, increasing visibility of what was going on around them — such as incoming swell. To begin with, this started with using a one-bladed paddle, whilst standing on a normal length surfboard. The popularity of the modern sport of SUP has its origination in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.
THE BENEFITS OF SUP
Not only can you lower your blood pressure, improve your cholesterol and feel more energized after a session, but the overall experience of being on the water is often touted as “aqua therapy.” The benefits of having a sport you enjoy and can do on a regular basis can alter many of the morbidity factors that decrease our health and plague our society.
I use this sport as a cross-training tool for almost all my clients who are comfortable in the water and who can swim. It is low impact on all joints and is also being used to improve balance and core strength for people recovering from serious injuries. I used my stand up paddle board to recover from a serious bilateral leg and ankle accident. I have also witnessed this sport transform people’s lives overnight, by instilling a new found level of confidence and achievement, making them feel invincible!
As a sponsored team SUP rider for Naish International, instructor, and SUP clinic organizer, I love to introduce the sport to everyone who visits Maui, and help others perfect their paddling stroke — from flat water fun to waves, and the really popular coastal long distance down winders we do here on the North Shore of Maui.
But, before you hop aboard, I’d like to offer my professional experience and expert resources about water safety, board and paddle selection, and how to maximize your fun to maximize your health so you can glide into your later years with a smile and healthy body!
WATER SAFETY
Continue reading ATHLETA Article: Stand Up and Sweep Your Way to Better Health by Suzie Cooney August 2010
August 28, 2010 Maui, Hawaii
Anyone who has had the luxury of visiting or living on Maui, can only describe the beauty of the ocean. Having the opportunity to experience it, play in it, and making it a part of one’s healthy lifestyle, one can only be so fortunate.
Once again, I had the pleasure of meeting some fine women of Maui who joined me in this experience. These women charged on the water and did it with confidence, grace and power.
 A Healthy Day of Fun on Maui Stand up paddling ( SUP ) offers all of that. Today we also had a surprise, a small pod of curious dolphins! Rarely do I see them so close in and it really made for a memorable experience!
Meet Jenn, Peggy, Stacey, Monica, Janet and Amanda. What a cool group of gals. Of course we laughed, splashed and tried a few moves on the board that caused a few grunts ( Stacey…..  ). What I also thought was great, is that we traded boards now and then to feel the different types of board that offered new challenges. Some boards were less stable, some more. Their paddling strokes by the end of the hour were very impressive. I had a stubborn droplet of water on my camera, so sorry for the blurry photos!
 Peggy Thank you, thank you, thank you Suzie! Saturday was an amazing day for me. I was definitely apprehensive about my capabilities. I have terrible balance, but I really wanted to learn a sport that would let me enjoy the ocean. Your instruction and encouragement gave me the confidence to try and I had so much fun (even if I did spend more time in the water than everyone else)! I now feel confident in learning the basics and I know that I can easily get back up when I fall. Enjoying the peaceful morning with a great group of women and seeing dolphins made the experience that much more special. I can’t wait until I can go out again! Thank you again, you really are an inspiration! And also thank you for the goody bag and to your wonderful sponsors, Naish, OluKai, and the American Heart Association, who so generously donated to our goody bag.
P.S. I didn’t want to return my rented board without getting a bit more practice. I met my husband and we went to Wailea Beach. I showed him what I had learned and then he too gave it a try. He’s not much of a water person but he shared my enthusiasm and so next time we’ll rent two boards and practice together. My goal is to purchase boards and make this a regular part of our life. And hopefully, inspire my daughters too! Thank you. Peggy, Kula
Thanks to Suzie I can now call myself a Stand-up Paddler! I had tried many times, to stand up on a board, and always failed. It was so frustrating. I could never get my balance. Taking Suzie’s clinic taught me all the little “secrets” and tid-bits that you would not know on your own or a friend won’t tell you. I was up standing and paddling immediately and kept it going the whole time! Although I’m sure my form was not it’s best, I felt like a pro. I have since gone by myself with no problems at all. I am now purchasing a board and will make it a point to get out there as often as I can. Great exercise, great scenery and great fun! Thank you Suzie! You are a dream!! Stacey, Kihei
 Hi Suzie!
Wow! Thank you so much for the AMAZING and INSPIRING free women’s SUP clinic you held today. With absolutely perfect weather and your constantly cheerful and encouraging attitude it could not have been any better. We were greeted by lake like conditions and Suzie’s contagious zest for life.
Starting it off with helpful safety tips and a little basic SUP 101 we were off! It’s amazing how much more confidant I was entering the water today after getting some tips from a real pro.Once we were out and up, Suzie paid careful attention to each and every one of us individually as well as collectively; and continued to coach and encourage us all.
Continue reading Women’s FREE Stand Up Paddling Clinic on Maui with Suzie Cooney and Dolphins Too!
Moving Beyond Obstacles
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.
Continue reading Moving Beyond Obstacles in Your Fitness Training
 Riding from sea level to 10,023 was on the minds of over 200 competitors from around the globe, to participate in one of the most challenging cycle races on the planet. Cycle to the Sun. Organized by Donnie Arnoult, owner of Go Cycling Maui and Maui Cyclery, this event drew out some of the top athletes from Germany, Japan, Colorado and we even had a few of our local heroes. I believe one of the youngest entrants was 11 years old!
Donnie and wife Michelle did a great job of organizing this event and the volunteers at the rest stations were incredible. The after party was a feast, that included music and even a magician to entertain the kids and us big kids!
One competitor from Maui stood out. Former windsurf champion and my neighbor and friend, Alf Imperato. Alf’s impressive time of 3:22 gave him the title of “fastest man on Maui.” Alf’s training regime was quite intense, often seen at our gate at sunrise doing double rides.
I asked Alf if he’ d tell me how he trained, his goals and what drives him. Here’s what he wrote:
“Training for this year’s event was mentally one of the easiest contests that I’ve ever trained for — I didn’t have to do it for sponsors, prove anything to anyone or finish in a certain time for a paycheck. This ride was for me to better my time from last year. With that said, it WAS one of the most physically challenging training schedules I’ve ever had! The ride up the hill is only steep every step of the way, and breathing becomes an issue, especially when you get to altitude.
Over the last few months, I tried to focus on speed and average speeds for every climb throughout the course. Obviously, we all have good days and bad days, but it’s important to see gains and progress through your training (and each day certainly won’t be faster or better than the last). After almost nine (9) months of riding with a heart rate monitor and keeping records of mileage, heart rate, food intake and overall feel — I had a pretty good idea of how not to get hurt or over train. SO, the last two and half months before the ride, I put all that aside and figured the longer I could stay in my “CAVE OF PAIN” the faster I could go up the hill. It only seemed to come down to self-discipline to continue and increase how much you can put yourself through without cracking and giving up. That doesn’t just include pain in your legs, higher heart rates, being tired or pushing a bigger gear. It carries through to eating better, avoiding empty calories, getting more sleep, using time more efficiently, and keeping work where it belongs — at work. Our days are ours’ for us to ENJOY!”
Thanks Alf for sharing. Simply awesome and a definitely words from an athlete!
Here are photos and results to follow:
Paia to Haleakala summit
Continue reading Cycle to the Sun Maui 2010 Results Photos and Maui’s Fastest Rider Alf Imperato
Full Moon Paddle on Maui August 24, 2010:
 photo by Simone Reddingius Thanks everyone for coming out and showing your Aloha and braving the waters under the moon. It was simply amazing as the moon was rising behind us, looking back at the paddlers with their green glow sticks! Even the Mels showed up all the way from Haiku!
 photo by Simone Reddingius Full Moon Paddle August 24 2010 There were shooting stars and a little bump on the water for a little night surf action!
A special thanks to Simone Reddingius for capturing these killer shots, to Jeremy Riggs and Randy Rouse for leading the pack and to Kyle Ellison and Donny for sweeping and keeping an eye on he group on the water. Deb Driscoll is not allowed to have more than one glow stick.. Ha Ha.
Next time, maybe a little more water time and a beginner group?
Join us next time in September! Stayed tuned and join us for an amazing experience!
Here are some more photos by Simone:
 photo by Simone Reddingius
 photo by Simone Reddingius  photo by Simone Reddingius  Kihei Full Moon Paddle photo by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingius  photo by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingius
 photo by Simone Reddingius See you under the next full moon in September!
In good healthy fun,
Suzie Cooney
 Come one come all for this fun, casual, social paddle on Maui! Canoe or SUP under the full moon, meet new friends and enjoy a new experience. Very casual and we meet at sunset. Look for the two tiki torches.
(weather permitting)
Glo sticks provided to first 70 people.
Click here for location: http://www.suzietrainsmaui.com/events-clinics/
Any questions, call me at 808-283-2121 Suzie
Want To Reach Your Fitness Goals Faster? Keep on Your Fitness Track with an Exercise Log
By Suzie Cooney, CPT Suzie Trains Maui
 Keeping an exercise log can help you stay on track with your fitness and diet goals.
I know making progress toward your health, diet and fitness goals isn’t easy … especially if you aren’t keeping track of that progress. People hire me to hold them accountable. But once you are on your own, you will have longer lasting results and continue to see your body changing if you keep track of your progress. I always try to impress upon that you will see a change more quickly in your body if you keep track. Just like keeping a food journal will more than like double your weight loss!
Here are some great tips to ensure you the success you desire!
Measure your success and progress:
One of the basic principles of weight training is progression. During each additional workout you need to challenge yourself to stress and overload the muscle a little more than the last workout. I love to help clients with this. First set we may go easy, but the second set, get ready! Depending on your goals, this progressive overload will continuously strengthen the muscle, increase endurance, size or a combination of the three.
However, if you don’t know how much weight you used, the number of repetitions or how many sets of a given exercise you performed, it becomes very difficult to consistently overload the muscle and make progress.
If you keep detailed notes of your exercises, the order in which they were performed in, the weight used, repetitions, sets and rest periods, you’ll always know exactly what you did in your previous workout. This will help you make sure that your next workout is slightly different and slightly more challenging than the last.
Exercise Logs Help You Identify “dull points and plataues” in Your Workout
 Actual Exercise log 3 days a week Here’s an example of a real training log of one of my clients. He trains 3 times a week and by the end of the week we made great strength gains which is one of his goals.
Ever have a workout where you felt weaker than normal during a particular exercise?
This can be the result of many factors, including over training, the order in which you performed your exercises, the intensity or volume of the exercises you did before the current one, or even whether you did cardio before your weight training.
Training logs provide a quick way to look at all of the different variables in a given workout and identify factors that could be impacting your performance. A variable can be either, speed of the repetition, if you are on 1 leg or 2, or by simply increasing the weight or by decreasing your rest period in between sets.
Continue reading Want To Reach Your Fitness Goals Faster? Keep on Your Fitness Track With an Exercise Log
 OluKai Ohanas I have a very active lifestlye here on Maui! From the training studio to the beach getting ready for down winders. surfing and everything else. I wear my women’s designed, “Ohana” style slipper and enjoy the comfort and the high quality.
 OluKai Ohana Slipper The OluKai’s philosophy in sport and life reflect what it means to be apart of the special Ohana as we live our lives on the islands.
“The OluKai ‘Ohana encompasses everyone who touches the brand – craftsmen, artisans, designers, sales teams,retailers, customers – as well as the culture that inspires it.” Click here to learn more about how OluKai gives back to the community and shares Aloha to all of those who wear their footwear.
I recommend this slipper for it’s style, comfort and durabilty for all that you do in your active life! There are many great styles to choose from. Experience for yourself and go to:
http://www.olukai.com 
Thank you again OluKai for supporting my efforts on Maui and how you give as you do to our Ohana, and others across the world.
Aloha,
Suzie Cooney, CPT of Suzie Trains Maui
 
For inquiries on my training services please go to http://www.suzietrainsmaui.com
you can also follow me on facebook: http://www.facebook.com/suzietrainsmaui.com
Kyle Ellison, author and athlete on Maui writes about the day, he himself entered the 5th Annual Naish Paddle Championships and how Dave Kalama, Team rider for Naish, all around extreme waterman, takes the win. Thanks Kyle for sharing this great story:
Kalama takes Crown at 5th Annual Naish Paddle Championships
Seven minutes and 23 seconds. That was the pace per mile of legendary Maui waterman Dave Kalama in this past month’s Naish Paddle Championships held on the 9.54 mile course from Maliko Gulch to Kahului Harbor.
When you think about it, there are a lot of people who can’t even run a mile in 7:23. In fact, in last year’s Hana Running Relays, 109 of the 127 teams failed to have a faster mile pace than 7:23. Far more complex than putting one foot in front of the other, a downwind run on a stand-up paddleboard requires balancing on an oversized board nearly a mile offshore, all the while being buffeted by 20 knot winds and weaving amidst rolling ocean swells that are hell bent on flipping you over. Needless to say, the competitors who tackle the annual Maliko Run are considered to be some of the finest water men and women on the planet
Walking through a rain-soaked Maliko Gulch on the morning on July 18th, the entire coastline along the rock strewn beach was a veritable Who’s Who for some of the world’s top watermen. Names like Kalama, Kerbox, Trudon, Mitchell, Moller, Alexander, and Menelau all intermingled with other local entrants in preparation for what is considered by many in the sport to be one of the finest downwind runs on the planet.
With a record 204 entrants from 6 countries competing in both the stand up and prone paddle divisions, for the first time in the event’s history a staggered start was issued inside of the bay in order to accommodate the ever-growing number of participants. In the end, however, it was Dave Kalama who crossed the finish line first at Kahului Harbor in an overall time of 1:13:48, a mere 23 seconds ahead of Ha’iku’s Livio Menelau.
Menalau—who actually edged out Kalama in this past May’s OluKai paddleboard race held on a shorter course—in a nod of respect to one of the sport’s pioneer’s simply attributed his second place finish to the fact that “the difference between me and Dave is that he is Dave…he is one of the best paddlers in the world”.
Kalama on the other hand—who was unable to finish last year’s event due to a broken piece of equipment—admitted he was “very happy” to be able to come back and win this year’s event after so much hard training since last year’s race. With respect to being able to win such a prestigious race on his home island of Maui, Kalama let on to the sentiment that “if you’re smart you cherish times like these, because they don’t come around very often”. Perhaps prophetically, Kalama likened the sport’s explosion in popularity to that of longboard surfing in the 1950s and ‘60s, where you not only have a new sport that appeals to a wide range of people, but one in which the myriad capabilities, innovations, and advancements in the sport are seemingly endless. Continue reading Kalama takes Crown at 5th Annual Naish Paddle Championships by Kyle Ellison
 Jeremy Riggs cross training Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his age group, 14 foot no rudder class, at the 5th Annual Naish Paddle Championships here on Maui July 18th. Jeremy finished with an impressive time of 1:18:45. Click here for more race info. This is the 5th year in a row he’s won the Naish rudderless division. I know he wants to keep this streak going!
“Suzie’s training keeps me at a high level of fitness without paddling. I’ve learned some really challenging exercises that are fun and will keep me strong outside of paddling. I also want to prevent injury. The number one thing Suzie gives me is more confidence and now I feel more prepared. Suzie’s helping me out tremendously. I’m doing more, so I should be better. ”
 Jeremy Riggs Naish Race photo Jimmie Hepp  Jeremy photo by Darrell Wong Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01. On June 12th, 2010 the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle
 Jeremy Riggs BOP Oahu photo Simone Reddingius in Oahu, his time was 1:39:15! Along with relay partner Mark Raaphorst, they took first place in the April 24th, 2010 Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .
Jeremy is definitely strong and focused. We’re keeping it simple for now and introducing core and stabilization work, in addition with specific exercises to increase paddle power and endurance. Here in this photo, he’s performing a shoulder press with light, 10lb kettle bells while balancing on a Vew Do board to help promote quick reactions, glute strength, shoulder endurance and independent leg performance.
 Jeremy Riggs, photo Jimmie Hepp By keeping his body in tip top shape, this will help Jeremy prevent injury and overuse incidents. Over training is common in top athletes and learning how to balance a training routine is paramount to break through to the next level.
 Jeremy photo Dale Kanekoa If you want to be the best in your sport, I’m here to help you! No matter what level of performance you’re seeking we can increase your performance and endurance.
Jeremy lives in Maui with awesome wife and mother, Jill, baby Ruby and big sister Natalie.
Call me for a complimentary introduction visit 808-283-2121 or visit my website at http://www.suzietrainsmaui.com/blog Follow me on Face book by clicking here:
http://www.facebook.com/suzietrainsmaui.com
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2010 Athleta Featured Athlete
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