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