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SUP Pro Talk with Suzie Cooney

Improve Balance & Reaction Time: Indo Board Training Gear & Suzie on the New “Gigante” 24″ Disc

Maui Wave Action!

Waves are a force of nature like no other. Susan does a superb job to illustrate this and more. A great read!


Surf Stronger Order This!

Quick Exercise Video Tip with Suzie Cooney: Walking for Exercise

Quick Exercise Tip with Suzie Cooney: Walking for Exercise

“Just go!”

The benefits of walking for exercise are amazing. Besides not needing to go to a gym, or the need for equipment that’s the first thing. Second, by just simply striking the ground with your own body weight

with that natural force production on your muscles and joints, allows for a gentle and normal stress to the body. This alone can tone your entire body,especially your legs and butt.  The average speed of walking at a normal pace is about 2.5 to 3 miles per hour.  You’ll burn more calories if you walk faster and the other side of the shoe is you’ll build your endurance muscles and gain more muscle endurance if you walk a longer distance. Both is wonderful.

Benefits of Walking:

Help you lose weight
Preserve muscle tone and strength
Good for you mental health
Reduce heart risk
Increase your metabolism
Increase bone strength
Give you a healthier outlook on life
Is a great warm up or cool down for your main workout

We often take the most simple things for granted.  In 2003 I suffered serious back pain to where I could barely walk. I had had a previous back surgery from other injuries and had re injured it after a dirt bike accident here on Maui.  That was it. I was down a hole and had to have friends come over and take turns helping me to the bathroom and then taking turns to shop and feed me.

Walking was my friend and it was all I could do to even try. When I could complete 1 mile I was over the moon happy. Then over time, slowly but steady I rebuilt my strength. Then a freak accident occurred in 2009 where I broke my legs and had to start over again after I lost all the muscles in my legs.  My back was fine, and I knew this time I would walk again, it would just be a longer road then the last. I’m very grateful for my health and strength.

To increase your walking exercise to a higher level, simply walk faster for a short distance and then slow down to a normal pace and repeat.   You can also find a hill or two to add to the intensity. Remember to keep good posture as you begin to climb or as the elevation changes and keep your breath steady.

You can also give yourself little goals.For example time yourself or have a set distance in your mind and gradually add to that.  You’ll be amazed how great you’ll feel.

Drop a line and let me know if you’re a walker too. I’d love to hear from you.

All in all it’s still a great workout and in my book of training it counts! So go!

Mahalo and in good health,

To see all of my videos click here: 

Suzie Cooney
Suzie Trains Maui

Suzie Cooney

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Time Is On Your Side

Time Is On Your Side


Time Management Tips to Help You Feel & Look Great
By Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC

Feeling lethargic, having trouble sleeping, performing at work or keeping on track of your fitness goals? Below are some of my time management tips to help you feel and look great.

People often say if I only had more time? Or, “I just don’t have the time to workout but I have the time to stuff my face with chips or cookies and lay around watching television or cruising social media.” Ultimately we do have more control over our time than we think.

Not even the richest man or woman in the world can buy it, but maybe their people can help them manage it. Or what if we could transform ourselves into a different time warp where you could buy time or better, make it stand still, maybe that would solve a lot of our nations health problems?

No wonder “time” or lack of perceived time has been voted the number one obstacle in preventing people from maintaining normal and healthy level of fitness.

Making yourself a priority is hard to imagine these days as we all are working harder. This new era also requires some to be more plugged in to the web to help do our jobs, and some are managing not one but several jobs to make ends meet. Continue reading Time Is On Your Side

Health and Fitness Radio Shows with Suzie Cooney June 2012

Tune in every Tuesday to KNUI 900 AM @ 7:30am on Maui’s Best Talk Radio Show

The Maui Breakfast Club

 Suzie talks with host Tom Blackburn Rodriguez and Kellie Pali on trending health and fitness topics that interest you! Listen live here,

June 2012 Topics: 

    6 Hydrating Foods

We’ve all heard the saying that we need eight glasses of water a day to stay hydrated. The truth is that while there is not a generalized recommendation for everyone, we probably do need about eight glasses of water a day or more.

In fact, the Institute of Medicine estimated that the average, healthy man needs about 13 cups of water per day while the average, healthy woman needs about 9 cups of water per day.

Hydrating Foods

And the 6 foods are: Listen Here:




The Importance of Keeping of Food Journal and the Benefits:

Food Diary

How you can be successful in weight loss with the help of a food journal. It’s a fact that people lose 50% more weight when they truthfully record their daily intake for 30 days. I like




They hurt and can prevent you from training: Shin Splints: What are Shin Splints and How to Treat Them  

Shin Splints


How to Beat the Obstacles That Prevent You From Exercising:

Why do we procrastinate? Are we lazy?  YES!!  And we avoid what is hard and what may be uncomfortable.

Beating the Obstacles JUST DO IT

NO excuses…JUST DO IT…….






If you’d like to hire Suzie Cooney, CPT as your private fitness specialist you can contact her here.  

Also, to join my confidential mailing list and receive lots of great tips and more, go here:

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Shock Your Body to Get the Results You Want!

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:

To learn more about Greg, go to:

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.

Ways in which you can Shock Your Body safely:

Continue reading Shock Your Body to Get the Results You Want!

Uneven Push Ups Advanced Exercise for Surfing and all Sports

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.PushUp2

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

Suzie Trains Maui 

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A Total Body Workout For Everyone with Suzie Cooney for ATHLETA

chi-header Total Body Workout For Everyone  by Suzie Cooney of Suzie Trains Maui for ATHLETA

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!bb3

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.



To the rest of this informative article on total body training, go to:

To inquire about training with Suzie Cooney, CPT of Suzie Trains Maui, future SUP clinics, Private SUP/ Fitness Adventure Bookings click here


Think Outside the Gym: Bike, Canoe Paddle, Hike, SUP, Swim, Ski, Surf, Run!

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.

Joel EdwardsHere 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:

You CAN be healthy and fit!  Thanks Joel for inspiring me and so many others!

Suzie Cooney, CPT  Suzie Trains Maui

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Suzie Trains Maui

Women’s FREE Stand Up Paddling Clinic on Maui with Suzie Cooney and Dolphins Too!

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

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!



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

Maui FREE Womens SUP Clinic Aug 2010

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

Maui SUP Clinic Aug 2010 Suzie CooneyHi 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!

Interval vs Long Steady Cardio Training Makes for Efficient Training

Interval vs. Long Steady CardioNew Picture (8)

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!

Let me know how you do!

In good health,

Suzie Cooney, CPT  Suzie Trains Maui       Follow Suzie on Face Book:


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Coleen “Coco” Haynes M.D. Reentry To Fitness with Suzie Cooney of Suzie Trains Maui

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.