Maui, HI. December 20, 2011 : Listen & Learn About Ten Survival Tips For Holiday Parties on Suzie Cooney’s Radio Health & Fitness Segment with the Maui Breakfast Club, every Tuesday on Maui’s KNUI 900AM @ 7:30am

On air Suzie Cooney shares her 10 Survival Tips for the Holidays!

 CLICK HERE and  listen and learn how to manage those fabulous holiday parties. Save your waistline and those extra calories that may sneak up on you at the buffet line, pastry cart or holiday dinner.

It’s not easy to pass up a delicious dessert, or that yummy, oh so fat filled glass of eggnog. Don’t fret, make a plan and practice talking more and scan the buffet table or bar and make a plan NOT to lose it, but enjoy in moderation without regret or extra time on the treadmill.

Today, on this special holiday show I’ve listed 10 helpful tips to keep you smiling and not sweating too much at the gym. Enjoy your holidays and friends and just learning a few of these tips will see you through to the next party without gaining an ounce, well maybe a few.

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My top suggestion is to eat something prior to the party that combines protein and fiber to fill you up before you charge to front of the buffet line. Drink lots of water and leave the elastic pants or skirt at home!

Suzie Cooney of Suzie Trans Maui is a weekly guest on the Maui Breakfast Club with Tom Blackburn Rodriguez and Kellie Pali and shares every week, her healthy tips from how to train for big surf, to how to avoid weight gain at big buffets. For over 12 years she has helped hundreds of people get in the shape of their lives and live the life Maui offers. People come from all over to train and learn from her.

Tune in every week, Tuesday on Maui’s KNUI 900AM  at 7:30am or click here to catch the daily, live broadcast from anywhere in the world.

Tom, Suzie and Kellie photo by Simone Reddingious

Feel free to share your comments and tell us your  tips to help our audience enjoy the holidays without sabotaging one’s hard work to get in and stay in shape.Follow @SuzieTrainsMaui

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      LISTEN HERE  to Suzie’s Radio Segment

by Suzie Cooney, CPT
Suzie Trains Maui

TweetSee the finish line, the crowd cheering you on the last buoy turn, the last surf heat before the horn, the last lap of your mountain bike or dirt bike race and see your personal victory! Okay, now adjust the speed and tempo, add a little more weight to the bar, do a few more balance tricks and turn up the music.

Visualizing your win, your finish or any goal you set out for your racing or training I guarantee will get you that trophy or medal or simply help you get to the next phase of your training and sport. We watch the networks play over and over in slow motion, two competitors going handle bar to handle bar on the dirt track, paddlers digging as deep and fast as they dig deep into last turn back to the beach, or the Olympic speed skaters pushing off those last few powerful meters.

You can do the same during your training. If you’re a surfer and while you’re performing a weighted squat on your INDO Board, you see the green room and the spray of huge dragons breath; popping you out of that tube standing tall touching the back of that blue wall. For example, when I’m on my spin bike, I close my eyes as the music carries me across the ocean on my Naish Glide at warp speed, catching every bump and trough possible, or better, turning on the face of a big wave.

Whatever your sport, your mental game and how you see yourself as an athlete makes a critical difference in how you perform. Do you see yourself as an athlete? Are you looking to build your game and confidence? I’m not a scientist, but what I do know is that the subconscious captures images of our desire outcomes and holds them and when an opportunity mimics the situation, it retrieves that image and allows our minds and body to shape and make that true.

I have the pleasure to introduce to you my training client, Stephen. Here is his awesome story on how his visualization training became an exciting reality, to a successful 27 mile stand up paddle race finish. The race was Saturday April 23^rd, 2011. It started from Honolua Bay, Maui across the open ocean channel to the island of Molokai. Sport, stand up paddle, partner Mike Owens.  ( photos by Joshua Kjorven)

“ I would like to help contribute, it was one of those crazy ideas one gets while I was watching Connor and Dave battle it out in the Pailolo Channel on last year’s race. It was in November when I first watched the video of the battle where Connor ultimately won. Watching him paddle, getting that imprint of his paddle stroke, and ability to read the swell was captivating. I thought with a little practice “I could do that” and why not, what could possibly go wrong? I never think about the details (they usually become a barrier),I just stay focused on the goal, and the details usually work themselves out in the end.

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I set up our indoor pool to train and get in shape during the winter months, and then arrived in Maui to start training with you and Jeremy. Jeremy corrected my paddle stroke, and taught me to catch bumps on the four Maliko runs we did, plus several days in the harbor. Suzie helped me focus on my balance and strengthened the areas that I needed to improve upon, and it really helped. In reality was I ready for such a crossing and be a contender? No but my goal was to do it, learn it, and experience the rush, get the confidence, and then do it again next year, hopefully solo.

What I suggest is that you get real clear on what you want to see. Get real specific with how you want to perform. Do you want to go faster, carve bigger turns, or catch bigger glides or simply finish? Focus that imagery on just that. See in your mind over and over again that perfect picture of the outcome. Some people also explore hypnosis.

When you look in the mirror at the gym, get hyper focused and don’t be embarrassed of how strong you think you look. Right on! That’s what I want. Growl, sing see the confetti! If one of my clients is training for a big event and we’re squeaking out one more set or rep, I just love to whisper in their ear, “this is when you win.” I’ll also say, “Are you not the fierce competitor I know? Then do it.”

Now I’m not the mean trainer you see on TV, but I do give my clients the tools to help them get real with themselves and give them lots of positive images while we are training. I am the one that will keep you very positive and erase any negative and mental obstacles. If you don’t have a trainer, I suggest you try and do the same.

Develop a mantra that you say to yourself as you have your image. This is also a very powerful tool I suggest to my clients that get’s them very fired up and focused. I don’t care if it sounds totally silly, or if it’s a string of unusual sounds, it’s what resonates with them, If it makes sense to them and get’s them to that place they must go, then say it. I know people hear me when I’m surfing, SUP surfing or training down Maliko. I talk to myself all the time out loud.

What I strongly suggest when testing out your mantra with your visual, please don’t say negative things, like “you dummy, just one more stroke” or “I’m an idiot… “. You get my drift. Positive words, positive images equal a positive outcome.

Takeaway: Say to yourself  “I am an athlete, a fierce competitor and I am strong”. See yourself getting tubed, finishing your first 5 or 10k, rounding that last buoy, or hitting it full throttle across the line.

I’d love to read about what you see when you train and what the outcomes are? Are you faster, stronger? How did it change the way you train? We welcome your comments!

Aloha, Suzie Cooney, CPT

Should you like to learn more about Suzie and train with her on Maui for your next successful experience, go to her website at http://www.suzietrainsmaui.com

Also follow her on Face Book at: http://www.facebook.com/suzietransmaui

Suzie is alsoTeam Rider for Naish International. Check out the latest in her SUP specific training tips.

Transform your performance! Train like Suzie’s clients with the INDO Board

It was a great day, emotional and draining but I will do it again next year for sure.” Stephen

Getting ready for the big Maui to Molokai Challenge!

My partner was Mike Owens, we did a great job, for first timers, and we had fun. And we will do it again next year. I started visualizing this goal in November, and kept at it since then, but on the beach that morning I was just grateful to have the opportunity to do such a thing, everyone was giving us course instructions, Jeremy was saying this will be an experience of a lifetime and to enjoy it, but once we put the paddle to the water… That visualization, the memory of Jeremy’s instructions and Connors video all came in to focus and that made the difference.

This is the final series on Leg Strength for stand up paddling:

Last Week: Strengthening Balance Exercises for your Legs    Also: Leg Stabilizing Exercises for Better Board Control

Power Exercises:   To See Suzie’s entire article: http://www.naishsurfing.com/sup-fitness/legs-power/

Training for power comes with time and one should have a pretty good base of fitness before attempting some of these exercises. Extra precautions should be warranted to those who may have ankle weakness or other orthopedic challenges. You may have heard of plyometrics, which refers to very powerful, 2 legged, explosive like exercises that help speed and power.

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

Exercise 1: Box Drops
Equipment: Box or stable platform (24-29 inches off ground)

Equipment: Box or stable platform (24-29 inches off ground)

 This powerful exercise can be a great cardio blast too. You can increase the difficulty by changing the speed or height of the box or platform you are jumping to. I suggest not standing too far away from the box or too close; about 12 inches away from the box seems to work well.

 For Exercise 3 & 4  go to: http://www.naishsurfing.com/sup-fitness/legs-power/

For more information and tips from Suzie Cooney go to: www.suzietrainsmaui.com
and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter. 

Strong SUP Legs for Flat Water, Waves and Gliding Power Part II: Strength

Suzie Cooney for Naish

Strength Exercises for your Legs
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.

Last week we focused on recruiting the finite muscles around your feet, ankles, knees, inner thighs and hips to promote quicker reaction times and improve your stability and balance. This week, I’ll be walking you through exercises to improve your leg strength, endurance and power.Remember when you were first learning to stand up paddle? You may have felt like your legs were like jello and your feet and arches may have burned a little too while you were death-gripping the deck and trying to put it all together. That too shall pass as you develop and strengthen the muscles of your legs and simply spend more time on the water! 

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

This Week: Strength Exercises

Your glutes (larger butt muscles) and quads (front thigh muscles) are the very large muscles of the legs and offer tremendous power as you shift your body and change position on your board. If you want to kick some butt on the water…do lunges! Lots!

Again, I like to challenge myself when I’m at the beach, so I go shoes off. If you do train at the beach and are used to wearing shoes, you will really notice all the muscles in your feet working hard to stabilize you as you enter the exercise and as you push off. You can do these lunges with the same leg or alternate legs.

   To see all the photos and exercises go to:  http://www.naishsurfing.com/sup-fitness/legs-strength/

Also to follow Suzie on Face Book  http://www.//facebook.com/suzietrainsmaui

by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider

You can click here and go directly to the full article: http://www.naishsurfing.com/sup-fitness/

 To read the rest of the article and to see all the exercise photos of Suzie and her training go to: http://www.naishsurfing.com/sup-fitness/

Every month Suzie will provide Naish and their readers more helpful training tips for beginner to advanced stand up paddlers.

For more information or to book Suzie for an event, host a SUP Fitness Clinic or for private training/instruction e: info@suzietrainsmaui.com or got to:
     http://www.suzietrainsmaui.com

To follow Suzie on Facebook:Suzie Trains Maui     https://www.facebook.com/suzietrainsmaui

March 26th, 2011  MAUI!  STAND UP for Health & Fitness with Suzie Cooney of Suzie Trains Maui.  F R E E! Guys and gals, train on the beach with me, then we hit the water for some SUP water training, strength training, relay fun, and fine tune your paddling techniques.
CLINIC IS NOW FULL! If you are still interested, we are taking information should there be a cancellation.

All levels of fitness and paddling welcome! Meet new paddling friends.

Learn to paddle efficiently, gain better control of your board and glide more smoothly. Enjoy the healthy benefits SUP has to offer and learn from a professional. Learn a few training tips to help build better body and paddling endurance. Check out this SUP exercise tip written exclusively for Naish International: http://www.naishsurfing.com/sup-fitness/

Space is limited! To reserve your space and inquire: suzie@suzietrainsmaui.com or call 808-283-2121.  You must provide your own board or you can rent from the Maui Naish Pro Center 808-871-1500.  This class is for beginners and intermediate paddlers and is 1.5 hours.

Suzie Cooney is a world renowned SUP instructor and ambassador of the sport of stand up paddling. Her SUP clinics are a day or a week long adventure. As a sponsored Team SUP Rider for Naish International and elite fitness specialist, Suzie has taught hundreds of men and women this fastest growing sport in the world. Her SUP Health & Fitness clinics welcomes all ages and all levels of fitness; are informative and sure to spread the stoke of SUP!

She is available to conduct private or group clinics, host events or customize a week long adventure at your resort. She is also supported by Olukai Premium Footwear, Kaenon Polarized Eyewear and Elite Athlete for The True-Collection Team, owner of Suzie Trains Maui More info: http://www.standuppaddlingfitness.com OR http://www.suzietrainsmaui.com

Call Coach to reserve your board!

To inquire more about hiring Suzie for your event, resort or private lodge e: info@suzietrainsmaui.com

Follow Suzie and other news on Facebook:
Suzie Trains Maui https://www.facebook.com/suzietrainsmaui

Uneven Push Ups

This is a very advanced exercise that targets the triceps, shoulders and chest!

“Don’t let your body burn out before the next set! “pushing up” to your feet requires chest and tricep strength. “

Difficulty Level: Advanced Strength

Muscle Group(s): Triceps, shoulder and chest. Great for core stability

Equipment: BOSU, or inflated disc

Progression: Raise one leg off the floor, have friend sit on back, or place feet on another BOSU

Preparation: Place one hand on the BOSU, one hand in push up position on floor.
Legs extended on floor, feet together.

From the start position, lower chest to ground, keep head down and in a nuetral position, and push up back to start position.

Push up with the strength of your entire shoulder girdle back to a straight-arm position.
 
Repeat movement sequence for recommended repetitions, switch.

 

NOTE: wider hand postion = more chest action, a narrower position = more tricep involvment   
You’ll really feel this, so take it slow at first.  Good luck! Tom Callan, surfer and SUP enthusiast makes it look easy!

 
 

 Any questions, feel free to contact me: Suzie Cooney, CPT

 http://www.suzietrainsmaui.com

Suzie Trains Maui 

Suzie Trains Maui https://www.facebook.com/suzietrainsmaui

 

 

]]> http://www.suzietrainsmaui.com/blog/2011/01/uneven-push-ups-advanced-exercise-for-surfing-and-all-sports/feed/ 0 http://www.suzietrainsmaui.com/blog/2011/01/indo-board-demo-day-zancudo-lodge-costa-rica-with-suzie-cooney-of-suzie-trains-maui/ http://www.suzietrainsmaui.com/blog/2011/01/indo-board-demo-day-zancudo-lodge-costa-rica-with-suzie-cooney-of-suzie-trains-maui/#comments Tue, 11 Jan 2011 00:07:41 +0000 Suzie Cooney CPT http://www.suzietrainsmaui.com/blog/?p=3363 INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui

January 5, 2011 – Reporting from the most beautiful SUP and surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone.

We have all the gear from INDO Board, including the new Gigante disc to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!

We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.

The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!

It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.

Then off to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.

In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.

Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.

You can tell we’re having too much fun. I can’t wait for this spring when I host my STAND UP For Women’s Health and Fitness in April, here at the lovely Zancudo Lodge! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events.   

This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday. 

Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars.

Pure Vida and Aloha!

Suzie Cooney, CPT of Suzie Trains Maui

photos by Marvin Ortiz

]]> http://www.suzietrainsmaui.com/blog/2011/01/indo-board-demo-day-zancudo-lodge-costa-rica-with-suzie-cooney-of-suzie-trains-maui/feed/ 0 http://www.suzietrainsmaui.com/blog/2010/12/introducing-kristin-mcgee-yoga-pilates-expert-and-world-health-inspirational-leader-and-my-true-collection-teammate/ http://www.suzietrainsmaui.com/blog/2010/12/introducing-kristin-mcgee-yoga-pilates-expert-and-world-health-inspirational-leader-and-my-true-collection-teammate/#comments Sun, 05 Dec 2010 23:15:34 +0000 Suzie Cooney CPT http://www.suzietrainsmaui.com/blog/?p=3276

Aloha everyone!

All of us have different needs in health and fitness and the person I turn to as my yoga and pilates expert, is Kristin McGee!  She is one of my
True Collection Teammates and known to millions around the world!  From her MTV Power Yoga DVD series, to appearing on CNN and The Today Show;, she is dedicated to educating the world with her experience and knowledge. I’d love for you to get to know her too!

 ”Hi I’m Kristin McGee, a yoga, Pilates and fitness gal from Idaho who moved to New York City in the early 90′s. After certifying to teach yoga and Pilates out of Acting School, I soon became a sought after yoga teacher and went on to create over 10 yoga and Pilates DVDs. I teach all over Manhattan,work with pro athletes, celebs as well as travel across the country and world leading retreats. I am so happy to now be a part of the True-Collection team of Elite Athletes.

Now, I can continue to travel the world doing what I love and meeting the coolest people. Todd Burke, founder of True Collection is creating a global community of like-minded fit, healthy and positive people offering once in a lifetime experience for anyone who wants to enjoy playing hard and living fully.”

Kristin McGee
www.kristinmcgee.com

 

Thank you Kristin for giving me this opportunity to share with my clients and friends and being a valuable resource to the world over. Kristin is definitely an inspiration to me and I hope she can help you too! 

In good health,

Suzie Cooney, CPT  Suzie Trains Maui

To learn more about the True Collection Experience and to create an adventure with Kristin and I go to: http://true-collection.com/index.php

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