Shock Your Body to Get the Results You Want!
by Suzie Cooney, CPT of Suzie Trains Maui
World Champion Greg Minnaar
You ask, “shock your body”? Yes indeed, train really hard! Want to make serious changes in your body, read on. I’ve written many articles about how to avoid the dreaded plateau and burn extra body fat and now it’s time again to revisit this well-known training topic. I want to share in this article a couple different types of training methods that may just help you get through that time when your body is not responding and needs something very different to make these changes, or shed those last 5-10lbs. Let’s burn that fat baby!
I often whisper into the ears of my clients when they are grunting in the sand, covered from head to toe in sweat and I’m trying to get just one more rep out of them, as their teeth are clinched, I softly say, ” this is where your body changes”. I get the rep and they look at me like I have three heads, but they did it and get the results!
My True Collection team mate, Greg Minnaar trains hard! To pull these tricks and to maintain this kind of speed his routine is intense. Check out these photos:
There are many styles and types of training that offer many good results. Training needs to be fun, BUT it also must be effective and not lead to injury. Starting with a good base of fitness first before exploring more “hard core” training methods is highly recommended. If you go out of the gate too hard, or mix too many different types of training together all at once, for example, plyometrics, interval training or increase the numbers of pounds you’re lifting, there’s a good chance you could get hurt and you have a set back.
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.
Movement:
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
Whether you’re an advanced athlete or re-entering fitness, enjoying your workout is important. We can all agree that working out has to be fun. Let’s face it, if it’s not fun, it’s not going to happen!
I’ve designed a simple workout for you to add to your current routine, or start fresh with this one. In my workouts, I always try to touch every muscle group, including the core, and also incorporate a little balance training. Everyone is so different and has different workout goals. But remember — we don’t want our bodies to plateau. I’ll often grab a workout that I’ve designed for one my clients and do theirs. Granted, I’ll adjust it to suit my training needs, but it’s fun, it’s different and I love it.
This workout will be about 45 minutes and offers a little something for everyone. I recommend you try it first in the order I’m presenting, especially the warm up and the core work. You can mix and match the strength training portion in any way that suits you. I like to save abs for last since they support us all throughout the workout.
Equipment: Medicine ball (4-8 pounds), resistance tubing with handles, tube circle or Thera-Band®, stability ball, dumbbells (5-15 pounds).
Training Tip: When you change “variables” in your training routine, your body will likely respond more quickly vs. doing the same old thing. A variable may be increasing or decreasing the number of reps, changing the order in which you select the exercise, changing the platform you are training on; such as an inflatable disc, or increasing the amount of weight used for the exercise.
Let’s begin…
Active Warm Up
I prefer and recommend my clients to do active warm up exercises vs. static stretching (stretches where you hold the stretch for a period of time). It can be a quick spin on the stationary bike, walk on the treadmill for 5 minutes, or try the exercise below.
If you’re feeling bored and tired of the same fitness routine and want to pump up your workout, let’s take it outside. We live on Maui! Even if you live on the mainland, get away from the florescent lights and enjoy the sunshine. Or when the snow falls, grab some snow shoes! I’m always encouraging people to change it up so your body keeps changing for you.
Here is my client Joel Edwards riding in the Iao Valley. He loves to ride his road bike, cross the island channels in his one man canoe or with a team of 6, kite board, stand up paddle,;taking advantage of the great outdoors here on Maui! His cardio is strong and when he’s in my studio, we train his core, strength and balance training. Joel is often a 3 sport a day kind of person! Go Joel!
Here are a few tips to working out outside, whether it is in the park, or at the beach.
Make sure that you are extra hydrated. Although Maui isn’t as humid as other parts of the country, it’s a good idea to drink a little more water prior, during and after your workout. Wear sunscreen and even a light colored hat. Protecting your scalp from burning is important. Hats can also keep you cooler. Maybe head out earlier or later in the day say before 10am or say past 4 o’clock so you don’t overheat too fast vs. in the heat of the day. Grab a rash guard if you want extra sun protection.
Also, if you are thinking of walking or running on the beach, and you haven’t done so in a while, it may be a good idea to perform a little more active stretching with emphasis on the calve and hamstring muscles. Start out slow, keep your body upright and avoid leaning too far forward. Watch your stride and keep your pace steady.
If you kick off your slippers to enjoy the nice soft sand, remember to scan where you walk or run at least a few steps ahead. Sometimes there hidden chunks of coral that can take you down so fast you won’t know what happened. Watch out for twigs, sharp pieces of glass or here on Maui, sharp kiawe branches.
Besides walking or running, some of our beaches have picnic tables and benches. These are great to do single leg squats, tricep dips on or pushups! What I love to do, is deep sand lunges up in the dunes at Baldwin Beach. I also carry some tubing to wrap around the trees to perform back rows and tricep presses and core exercises.
Besides walking, riding your bike or running, you can paddle your canoe, hike in the crater, surf , or your SUP ( stand up paddle board). Tennis is a great total body workout. Did you also know that swimming 1 mile is equivalent to running four?
Remember, if you’re reentering fitness, take it slow and you may want to check with your physician if you have any specific injuries or are rehabilitating from surgery. Always be sure to warm up with some active stretching, eat at least an hour before you workout and maybe keep some extra energy good to keep you going.
For more tips or if you want to get into the shape of your life, call me at 808-283-2121 or email me: http://www.suzietrainsmaui.com/contact/
You CAN be healthy and fit! Thanks Joel for inspiring me and so many others!
Suzie Cooney, CPT Suzie Trains Maui
Follow me on Face Book: http:/www.facebook.com/suzietrainsmaui
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.
We’re learning more and more about interval training vs. longer bouts of cardio efforts. Making your cardio time count is the key without over training. Regular bursts of high intensity training followed by moderate recovery is the really the way to go, not to say that there isn’t the place for a longer scheduled cardio period.
Studies suggest one may burn up to 1 1/2 times the calories during the same duration if you had done long and steady cardio. In addition, you will even burn 75-125 additional calories after the workout. Also keep in mind that long and steady helps enhance your metabolism. I’d like to suggest to do intervals 75% of the time and then mix it up with another 25% of Long and Steady to help reduce your chance of injury by over training.
One of my favorite cardio programs that I do for myself in 30 minutes is this:
Treadmill, spin bike, treadmill, spin bike; alternating between each song from my IShuffle. Guns n Roses, Welcome to the Jungle, does it for me! By the time I’m reaching 20 minutes into my cardio, I try to not sit on the bike AT ALL , until I’m my 30 minutes is up. But, I’m also careful and know that I can’t maintain and all out effort for the entire 30 minutes. I’m probably pushing hard about 6-7 times all out for 45 seconds to a minute, then allowing for small recovery but never fully recovering of course. Then up again!
My heart rate is definitely high but I’m having way more fun by approaching it this way. Then after this, I’ll do my strength training, followed by some balance training with all my fun gear, like the new Gigante by INDO Board.
Or, if time allows, I grab my SUP board and do fast sprints from point to point. I’ll even head into the wind for and extra challenge.
If you’re just starting to get into interval training, take it easy and don’t allow yourself to crash halfway into your workout. I might suggest that you simply do 2 -3 small bursts of high intensity bouts at 20 30 seconds and work your way up. To do a whole song at 3 minutes can easily deplete your energy stores if you aren’t careful. Another reason to eat about 45 minutes well before you do this. A little high quality carb or fiber, like a banana or oatmeal is good. And then remember after your workout, you should consume a little carbs and protein to rebuild what you broke down and replenish your fluids.
Kicking your metabolic after burners on high is truly the key. This will keep your metabolism in a higher gear day and night!
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 Cooneyand 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.”
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!
Surfing to Stay Fit, Lose Weight and What Beginners Should Know. Also, Which Muscle Groups are Affected and How to Stay Safe on the Waves
Suzie Cooney, CPT Suzie Trains Maui
Surfing is amazing sport that requires endurance, upper and lower body strength and also good flexibility. What’s great about surfing, is that it’s really a total body sport and get’s you toned and in shape. Most surfers I know are in amazing shape from head to toe!
You can burn a great deal of calories while surfing. Even as a beginner you will challenge muscles you may have not even knew you had! As you are “pulling” your arms through the water as you paddle, that additional resistance is really a workout. Since you are also in the “prone” or face down position, while you are paddling, this places a little more stress on your heart, therefore an opportunity to perform a little cardio.
So most definitely if you are embarking on a weight loss program, surfing can do wonders for the entire body. I encourage all my clients to give it a try to mix up their routine and keep things fresh. They are all so amazed on how strong and lean they can get fast. You don’t see too many out of shape surfers!
Surfing vs. other sports (surfing benefits in staying fit and losing weight)
Our Paige Alms ripp'n at Hookipa Photo by Simone Reddingius
Surfing has so many wonderful health benefits to keep you fit and keep the weight off. Besides being super fun and probably the most challenging sport you’ll ever try, the long-term results are your reward. You have to realize that water is constantly moving in all directions, say vs. a tennis court. Tennis of course is a great sport that definitely gets you in shape, but it doesn’t require the same extra challenges. Surfing requires you to have good balance, fast reactions, and to recruit so many more muscles. It is an explosive movement to hop to your feet and then stabilize and react to the wave or other surfers that may be near you. Also, as mentioned earlier, surfing requires total body endurance which equals more calories burned!
Muscles We Use to Surf
The main muscles that are used are the upper back, lats, shoulders, lower back, neck and legs. Your core muscles, (rectus abdominis, erector spinae, multifidus, internal/external obliques, transverse abdominis, hip flexors) is where all movement begins; must work in unison to keep you stable and steady as you paddle. Your triceps and chest muscles are the ones that will help you push up quickly to your feet. Your upper back and neck muscles assist in keeping your chest up off the nose of the board, so you can be more efficient as you paddle. The low back muscles work hard to support your entire upper body as you paddle. Finally, your legs are the power house that get’s you up to your feet fast and helps you carve your turns or hang ten on the nose!
Exercises and stretches to do before surfing and in the gym.
There are many great exercises and stretches a beginner surfer should learn, that will make surfing way more fun and allow you to last longer on the water. Although there are many theories as to when and how one should stretch, I recommend that before you hit the water one should perform “active” stretches that actually mimic surfing. Active stretching is different than static stretching or holding a stretch for more than 30 seconds. When you are not on the water and are training for your surf sessions, specific surf conditioning exercises are very critical to help build better endurance and strength.
An example of an active stretch would simply be standing on the beach; feet shoulder width apart, and moving your arms independently in large forward and backward circles. A count of 10-15 reps each side is good. Also, head rolls for your neck. Same position, shoulders loose, tilt head down, slowly roll up to the right and then left. A few times each side. Also, quick leg squats to help you to your feet faster and warm up the hips and legs. Stand with feet a little wider than shoulder width apart, toes pointed at 10 and 2 o’clock, grasp hands together in front and at a pace that’s a little fast, squat down then drive up through the heels, down then up. About 10-15 reps is great. You can also throw in some side and forward bends. Lastly, quick shoulder shrugs up and down, then wax and go!
Exercises in the gym or at home could include, lat pull downs, lots of push – ups ( knee bent is fine ), burpees, leg squats and lunges, tricep pull downs, low back exercises and a great deal of core work. For surf conditioning, remember it’s about total body endurance, not lifting a huge amount of weight, but increasing your reps.
IndoBoard Push Up on Disc
Indo Board Push Up on Disc
Check out a few of my beginner and advanced exercises at www.suzietrainsmaui.com/blog. You’ll notice most surfers are lean and don’t have a huge amount of bulk. I’ve trained really big athletes who are professionals and they can’t move as easily, nor are they as quick to their feet. But don’t let that discourage you.
Balance training is also critical to ensure your pop ups are smooth and stable. I have all kinds of training toys that mimic surfing. My favorite is the Indo Board. It’s like training your brain and all the finite muscles that help stabilize the larger muscles of the hips and legs. You can practice standing on one leg and then moving that leg in all planes; front, side and back. To make more challenging, hold an 8lb medicine ball or dumb bell with arms extended in front of you. You can also try and kneel on a stability ball. I love this.. Not only are you helping your balance, you are training your core too. This is an advanced move, to if you would like to attempt this exercise; you may want to hold onto to a sturdy object.
Examples of good surf specific exercises are tricep dips, tricep kickbacks and tricep presses as suggested earlier. In addition, shoulder and lat pull downs, shoulder presses with lighter weights, variations of chest presses or pushups, single leg squats, and burpees ( dropping down into the push up position, then quickly jumping to your feet, then jump in the air ). Or simply, practice your pop ups by lying on the ground like you are paddling. Looking ahead to where you want to go, then in one fell swoop, up to your feet! Do about 10 of these and you’ll be getting your heart rate up!
Is surfing for everybody? Are there medical conditions that affect surfing that beginner surfer should know about?
Join the Discussion: Leave a comment 
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Tags: Advanced Kettle Bell Training, aerobic exercise, avoid p, balance training, biceps, boost your metabolism, burn calories, cardio, cross-training, endurance training, fitness, Greg Minnaar, hardcore fitness training, healthy lifestyle, increase heart rate, increase metabolism, intense training, Interval Training, kettle bells, lean muscle, lose weight, Maui, Maui personal trainer, maximum heart rate, men's health, metabolic change, muscle, personal training, Quick Fitness Tips, squats, srtong muscles, Stand Up Paddling, Stand Up Paddling Fitness, strengthen, SUP conditioning, Suzie Cooney, Suzie Trains Maui, tabata, tabata timer, tabata training, The True Collection Team, The True-Collection Elite Team, Women's Health, workout
). 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!
health. I am so thankful for being on Maui and to surf on Christmas; a tradition in my house!
Suzie Cooney is a contributor the 
It’s like training your brain and all the finite muscles that help stabilize the larger muscles of the hips and legs. You can practice standing on one leg and then moving that leg in all planes; front, side and back. To make more challenging, hold an 8lb medicine ball or dumb bell with arms extended in front of you. You can also try and kneel on a stability ball. I love this.. Not only are you helping your balance, you are training your core too. This is an advanced move, to if you would like to attempt this exercise; you may want to hold onto to a sturdy object.
