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Maximize Your Fitness Results by Stepping Out of Your Comfort Zone
It’s time to sweat, huff and puff and get uncomfortable! Can you really get a 12 pack in 5 minutes? Want to lose those lingering last 10 pounds you can’t seem to shake?
I’m here to tell you, you must be a little uncomfortable in your training sessions and when you work out some of the time, otherwise wouldn’t everybody workout?
 I have a saying that I whisper in the ears of my clients who are ready to give up on that one little last rep, or if they feel another bead of sweat rolling down their face: I smile big and quietly say, “ this is where your body changes”.
Here are a few tips to bust that plateau and push a little harder:
Music: Rock out, find that song that makes you move and groove. Sure works for me. Now you can enjoy your tunes on the water! How fun is that. If you’re paddling a long distance paddle, just don’t turn it up too loud so you can hear a whale breaching or spouting behind you ( only on Maui )
Self Message: What’s your mantra? What can you say to yourself so you get through that tough set? Come on you wimp! What would you say??
Setting goals EVERY workout to meet your long term goals: Track your results so you can see progress. Without benchmarks you have nothing to weigh your performance against. At your next work out, tell yourself you’ll do 50 hard ab crunches or add and extra10 minutes to my treadmill time.
Change It Up: You want a hard body, you must train hard in many different ways. If you’re bored I guarantee your body is more bored and content to stay the same if you do the same. Simply by adding 25 jumping jacks between each set, look out that can add up and be a great training variable!
Keep in mind, there is a difference between pain and a little stress on your body. Be prepared to be a little sore once in awhile. Muscle soreness is a part of the body recovering and even on the second day after a hard work out, you can feel it the most.
Intense training is good, but equally important is rest and recovery. Learning about how to eat for training and recovery will allow you prepare, get through and recover through a harder training session.
Suzie Cooney, CPT
Click here to go to Athleta http://www.athleta.net/chi/2010/03/01/born-to-run-free-barefoot-running/
Born Free: Barefoot Running
Suzie Cooney • Mar 1st, 2010 • Category: Run
 I’ve just stepped into a new world! I guess I’ve been caught in a jungle of rubber and synthetic materials for too long. In the past few months, the topic of barefoot running has weaved its way into my training sphere and conversations, and I’ve become more and more curious.
Coming from a background in sports orthopedics and other medical specialties, I’m highly intrigued by recent studies touting significant findings for the benefits of running barefoot, versus running with traditional supportive shoes and the complications that can result. The results are well supported. For example, in a January 7th posting, Orthopedics Today discusses a recent study showing that “running in shoes exerts more stress on the knees, hips and ankles than running barefoot or walking in high heeled shoes.”
My personal orthopedic resource, local Maui physician Clay Everline MD, Seton Hall University Clinical Assistant Professor of Orthopaedic SurgeryBoard Certified in Sports Medicine and Internal Medicine, and founder of Waves of Health, shared his thoughts with me. “One thing I enjoy about the FiveFingers® is the increased proprioception from the spread toes and the molded arch support. It nearly forces you to run with proper biomechanics. Barefoot running is natural running where the foot contact with the ground helps you correct your stride by sensory biofeedback.”
The FiveFingers referred to by Dr. Everline is a barefoot running shoe from Vibram that is wildly popular and accommodates many other sports beyond running. You may take a second look at this gecko-like foot cover. They weigh about 6.7 ounces and can be custom tailored up to a size EEE. Running a marathon in animal pad-like rubber sheaths seems really interesting, and is getting noticed in the running world. There are barefoot running blogs with serious topics and conversations that cover everything from lack of arch support to “do everything” barefoot. Some tout their back pain has been cured by the change that has occurred in their posture. Others claim they no longer suffer from plantar fasciitis or other stresses to the foot and ankle joint causes by soft, fluffy shoes.
As an experiment for this article, I recently took a few laps in the sugar cane fields here on the North Shore of Maui to try barefoot running for myself. I thought of the movie Born Free and running not from the lions, but with them at early dawn in my new raw feet. While it took dodging a few sticker bushes, rocks and unsuspecting cane roots jutting out from the raw dirt itself, I actually was digging it! I liked feeling the traction I could get between my toes and the direct contact was great.
Now I didn’t run a lot of miles — just enough to get a real feel (and get the shot!). I also experienced an incredible connection to the earth, as I discovered those that ran before me have expressed the same. My feet were stained for a bit by the rich red minerals in the dirt, but all was good.
 Here on Maui, our feet are pretty tough from walking over the rocks to the water to surf, fish and windsurf in some spots, or just from literally flattening out over time without wearing regular shoes. Many locals and others prefer to hike barefoot in the slippery jungles, or with a split toe aquatic shoe called Tabis. Going to the mainland in real shoes is no longer that simple. Our feet get a little wider and more swollen from our lifestyle. Forget my Italian shoes! Most of our days on Maui are spent barefoot, and no one ever wears shoes in one’s home except at fancy parties or other rare occasions. But since I wear supportive shoes in my day-to-day training with clients, I’m more used to it than most.
BAREFOOT RUNNING TIPS
Before you toss your sneakers and hit the ground, literally, it’s best to take a few precautions. If you tend to pronate or if you are more flat-footed, it’s highly suggested to ease into the bed of something with some support. If you try one of the special shoes designed for barefoot running, proper sizing is important. Most people who use custom orthotics to help correct biomechanical deviations need to consult with their specialist and adjust accordingly.
Dr. Everline also says, “Watch out for sharp rocks and sticks! Barefoot running should be avoided by those who have diabetes, specifically diabetic peripheral neuropathy, and other sensory problems of the feet, due to increased risk of infections from cuts that go unnoticed. Feet should be meticulously checked after each session if going completely barefoot. Cuts should be cleaned and dressed.” So be careful of medical conditions that may contraindicate this new style of running — always check with your own doctor first.
You will also need to change your gait as you walk or run (see Mary’s recent article Cross Training and Injury Prevention with more info about gait for runners). Most of us strike the ground with our heels first and this seems more natural. We all seem used to the cushy, supportive shoes that cradle our feet with very thick soles. Practice landing softly on the balls of your feet or more mid-foot. Your calves and ankles will also get stronger, and you can learn to run with less impact and torque on your body and joints.
Start with short distances to build the supportive muscles of the foot, and be mindful of hard running surfaces such as asphalt or concrete. Look for softer surfaces at first, like hard pack dirt, the sand, grassy parks or special cork tracks. Additionally, it can take up to 2 weeks to get your legs and muscles used this new form of running.
If you’re a barefoot runner, please share your experience!
Aloha, Suzie Cooney, CPT
 Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
Whether you surf the big waves of Maui’s North Shore or touring the beautiful channels and waterways of Jupiter, Florida, or on Lake Tahoe, it’s known that if you have good balance and can respond quickly to changing water conditions or obstacles that can come in your path; better chances for a more enjoyable SUP session.
Time and time again I’ve had to call upon some of the tiniest muscles, to fire fast and respond to get me out of trouble or to dodge a turtle on the same wave! I’ve also encountered large pieces of floating debris, strange breaking waves, or other people in my line that I had to have quick reaction times and good balance for recovery to get my footing back.
As a trainer and water sports enthusiast, I’ve always encouraged the importance of trying to mimic similar conditions in your workout program on land. You can keep it really simple or add some fun equipment too.
To me, balance training is like brain training. Without getting too technical, it’s like adding a few more wires to our brain or panels so you’re ready for anything. One technical term I will use is called neuromuscular training. The definition simply means selecting specific exercises that are very specific to increase one’s performance, and trigger the appropriate actions to allow your nervous system to operate and perform functionally at its maximal level.
Your eyes, core, and all of the muscles connected to your central nervous system have an important role to quickly gather information, route it to the right department and fire away. Ever had the feeling like you’re moving in slow motion while during a serious wipe out? I have. It’s the strangest feeling. I’m not sure I’m fond of it and I try really hard to have cat like reactions and excellent balance to avoid that.
Stand up paddling, as simple as it looks does in fact require a little balance when you’re beginning and as you advance. When you’re learning, you’re so busy turning the paddle in the right direction, looking at the horizon and more than likely, gripping the deck with every single muscle in your foot, leading to early fatigue.
Once you’re up and gliding there’s not much to it. But, as you step into your first wave or go down in the size of your board, you may discover you need a little better balance or to retrain your brain to learn again.
Next time you’re in the gym or in your own home gym, start practicing a couple balance techniques to keep your brain and muscles fine tuned.
Equipment: The BOSU, INDO Board, my KIALOA paddle and an 8lb medicine ball or 12 -15lb body bar.
These are advanced moves, so start out slowly and progress safely:
 1. BOSU, dome side down with paddle, medicine ball or body bar:
I’ve actually taken a bit of sand paper to roughen up the plastic side of my BOSUs to aid in traction, or have sand on my feet! I recommend barefoot so you can really get the feel of the movements of the BOSU. Step on safely, feet parallel to the plug, posture nice and tall, relaxed looking ahead. Take your paddle, medicine ball or body bar and start to paddle 2 strokes each side. Switch off to mix it up. As you move your arms out and to the side, notice how sensitive the BOSU becomes. I like to try and go to fatigue or until my legs scream!
2. INDO Board on top of dome of BOSU: see photo up topPlace the INDO Board itself on top of the dome of the BOSU. I like to have a little less board off the back to I can really pretend I’m heading down the line. Or if you’re more comfortable to start, place the INDO board so it’s nicely balanced in the center. Change it up. You can place your feet side by side as if you’re cruising and do it that way, or if you’re charging some waves, assume the surf stance.
This time you’ll notice the added extra burn to your back carving leg at the same time looking ahead where you want to go, down the line.
Good balance for stand up paddling is key and important for many things we do in life. Next time you’re on the water, try paddling on one foot, or simply standing on one foot. In the gym, try kneeling on a stability ball for extra fun. Be sure to hang onto a sturdy object at first. Add more air to the stability ball to make it more challenging and fun.
Any questions about these exercises or to learn more, feel free to email me at Suzie@SuzieTrainsMaui.comor check out www.suzietrainsmaui.com and www.standuppaddlingfitness.com
Glide with good posture, react fast and paddle hard!
Aloha, Suzie Cooney, CPT of Suzie Trains Maui
Suzie is wearing shorts from Athleta click here. She paddles with the new “Pipes” from Kialoa Paddle Company.
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!
Happy Holidays,
Suzie Photo by Simone Reddingius :http://www.flickr.com/photos/by-simone/
The threat of rain and thunder storms didn’t stop this group of wonderful gals for a fun early Saturday of SUP fun. We had quite the rowdy bunch where this time the giggles and laughs began on the beach and continued on the water. We even had a few waves. Dagmar dominated! The ab workout wasn’t as popular as I hoped, hmmm, but the paddle lunges were executed with excellent form and enthusiam!
STAND UP To Slim Down Saturdays are FREE to the women of Maui , who want to learn how to stand up paddle and have some fun staying healthy and fit. It’s supportive, encouraging and inspiring. You just never know who you might meet and who YOU might inspire.
Our Maui Girl SUP Team included: Regina, Rhonda, Emily, Dianna,Wendy, Joan, Kilee,Deanna, Roxanne, Simone, Valerie, The Famous Trisha Smith, Coco, Laura, Dagmar, Kilee, Synneve and Joann and Wendall from the Kihei Canoe Club, who cruised through on his one man! I so enjoyed meeting some new friends. See you all on the water! See you on the big day, January 9, 2010.
Enjoy these photos of friends having fun learning to SUP. Way to go girls!
A BIG thank you to Simone Reddingius for volunteering once again, her talent behind the lens! Please check out her excellent action photography at:
http://www.suzietrainsmaui.com/blog/simone-reddingius-maui-surf-photographer/ and
http://www.flickr.com/photos/by-simone/
Also, another thanks goes out to Deanna and Roxanne for being my sweepers!
Stayed tuned for the next FREE Sup clinic in December. What a great way to stay in shape during the holidays. Grab your paddle instead of a cup of egg nog!
Also, if you’re looking for a new paddle, check out the line up from Kialoa Paddles. I use their “Methane” model. It’s quick and the oval shaped shaft is very comfortable. Click here for more info.
If you or someone you know wants to pump it up, get a jump start to fitness, be healthy and strong, I’m here to help. Life changes don’t happen over night and it’s much more fun to have someone there to help you get there faster. So let’s have some fun, call me 283-2121 or e:Suzie@SuzieTrainsMaui.com
Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.
The traditional core plank is often employed by the Navy Seals as a suitable challenge and is harder than it appears. I often use it to measure a clients level of performance and endurance of their core. As a reminder the core is simply everything excluding your extremities and is where all movement begins. Having a strong core is critical for the sport of stand up paddling SUP, for it is what engages first and foremost as you initiate a smooth paddle stroke, whether catching a wave or simply gliding on a leisurely cruise.
A weak core may cause you to fatigue, muscle imbalances and reduce your overall performance. There are so many variations in which you can improve your core strength, but since we’re on the topic of stand up paddling fitness, try this one for fun one day. Make sure you are in deep enough water so you don’t wreck your fins.
Assume the traditional core position:
 
Start in the plank position with your forearms and toes on the board. Avoid clasping hands together
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Draw in your belly button to the front of your spine
Your head is relaxed in a neutral position and you should be looking at the board.
Hold this position for 10 – 60 seconds to start
Keep breathing then lift one leg as your progression.
Hey if you fall off it’s just water! Have some fun.
If you have any questions about the above exercise feel free to contact me: Suzie@SuzieTrainsMaui.com
Also check out my training site for more tips: www.suzietrainsmaui.com/blog
Looking forward to meeting you at the event! Don’t forget to register. www.standuppaddlingfitness.com
Practice your planks!
Aloha Suzie
 Suzie Cooney is a contributor the The Maui Weekly.
Click here to read more about Increase Muscle Mass and why you should too:
http://www.mauiweekly.com/page/category.detail/nav/5015/Suzie-Trains-Maui.html
To contact Suzie Cooney, CPT
808-283-2121
e: Suzie@SuzieTrainsMaui.com
What a day we had yesterday! You guys were so wonderful!
Thank you so much for showing up with big smiles, big hearts and a willingness to get sandy and wet and conquer the day. I’m still playing in my mind some looks of fright, maybe a little concern, but those were soon washed away with giggles and sheer delight. Getting the boards on and off the car, everyone learned quickly that is part of the workout!
What was not expected yesterday, was hello.. a HIGH SURF ADVISORY! Professional surf photographer, Simone Reddingius was on hand to capture each exciting moment. Thanks Simone. Be sure to check out more of Simone’s work by clicking here.
After some stretching on the beach, some strength exercises and a water safety review, first out, Roxanne S and Paula. Roxanne charged the waves, Paula had her own mission.
As we made it past that wall of water, then the ocean subsided, as if it knew to give us a little moment of peace to gather our paddles, our courage and confidence and again.
 The winds were calm and then water became like a magic carpet. The laughs and splashes were echoed across the bay. Everyone had their own little thing going on. Paula cruised to Lahaina and back, Deanna had an incredible look of determination and shrieked with laughter often, and then there was Valerie who decided to take her dance steps right off the nose of her board. I loved seeing the big smile on Maria’s face too. Maria, you are officially a water girl!
Sandi, what a great day! You were rock’n that board. I know you. You are stubborn and want it! Great job!
Suki, thank you for sharing that lovely moment with us all in the middle of the ocean. That was awesome. Who would ever think that you’d be on Maui, in the middle of the ocean on a SUP board cruising around with confidence and strength. It’s a far cry from NY City!
Then the real fun began! The surf came up and the swell was rolling underneath us. I knew it was time to head in. As we watched the swell for a safe point of entry, it kept shifting, eliminating our safe channel exit. I knew the winds were on the way and we had about 15 minutes to get back.
By now the waves were getting a little steep. (A big thanks to Roxanne for sweeping from behind to help as an escort.) Mission: get back to the beach safely. The waves were breaking further out this time and the sets were plenty and relentless. Instructions, ride that board like a cowgirl. Put to practice the water safety techniques we just learned, sit, lay back, and paddle in, or lay on your belly and glide in. To some the board behaved like a bucking pony, throwing from side to side then comes the lift, pitch and roll!
SUP Warrior, Roxanne T had it down. She knew what to do. We both got thrown and pitched. The first thing we did was relax. It’s just water and it will wash right over us. Breathe and hold your paddle up so the others can see they we are down, and then grab your leash webbing to control your board and keep you between the wave and the board! Bravo, well done! When the set was done, we hopped on our boards and cruised right in.
Then it was time for me to bring in the next one. Kilee learned quick to surf that board right in. She was graceful and elegant. She said, “I really don’t like this part..” Then to her surprise she was in, smiling from ear to ear! Great job girlfriend!
Rose, visiting from California, was hungry for the waves! That’s where the real workout begins. Go for it and don’t stop paddling! I think she’s hooked!
Now it’s Suki’s turn with the biggest, heaviest board and NO handle! We all wondered if Laird came with the board he made just to carry it in and out of the water. Maybe next time! Suki didn’t know it, but I saw this one wave coming right underneath and thought, okay I’m not going to tell her, we’re just going for it! I yelled, get your feet up, scoot back, lean back and paddle in Hawaii Five O style! She hooted and hollered all the way in. It only took us 10 minutes to get her board OUT of the water!!
I am so proud of each and every one of you. You all reached your personal goals and then some! I want you all to feel like you can conquer even the biggest waves on and off the water.
Thank you for making this first STAND UP to Slim Down Saturday one to remember! Let’s do it again!
 See you on the water! Suzie
Cas,
You’re the only doc than can rip and carve on and off the water.. I’ve seen your work in the OR and on the water.. way cool my friend.. Surfing like this requires quick action, strong hips and legs for holding that rail. Thanks for sharing this great shot. Suzie
 Sweet Set up Cas Fiji
Charles “Cas” Soma, MD. is a Maui waterman and serves our community as an excellent sports medicine specialist and orthopedic surgeon. He knows first hand how the sport of SUP or stand up paddling can challenge the body. I enjoy referring my clients to him, for I know they’ll be back on the water right away with added knowledge and awareness of the importance of being strong and healthy.
In his first exerpt here, part one of a series of articles, Cas talks about the importance of warming up and other elements to be aware of as to prevent injuries often associated with SUP. This is a good and informative read.Thanks Cas for your contribution. See you on the next N. swell. Suzie!
STAND UP PADDLING SURFING MEDICINE
Charles “Cas” Soma, MD.
Maui, Hawaii
This is one in a series of articles addressing Sports Medicine and follow up aspects of stand up paddling. Many of us are recommitting ourselves into working out and have found that the reinvigorated Hawaiian sport of stand up paddle surfing is both fun and an excellent way for us to improve our fitness and body control by developing core strength, balance and cardiovascular fitness without breaking a sweat. After an hour on the water you really feel the physical and mental benefits, with less stress affecting your outlook on life, a soothing endorphin release, and nice sense of accomplishment in addition.
 Buzzy Molokai to Oahu Significant energy is expended is balancing oneself on the board. Your arms and trunk rotate with a cadence dependent on your mood and the size and direction of the ground swells and wind waves, angling for optimum distance between strokes and lots of little rides as you scoot down the coast toward your destination, where a towel, cold drink, and ride back to your original point of entry await. Exercise occurring during paddling with smooth rhythmic motion encourages rhythm and balanced development of the back and both the dominant and non-dominant sides.
At North Shore Orthopedics, we occasionally evaluate patients for stand up paddling musculoskeletal injuries of the lower extremity. The major problems have been caused in part because the surface deck if often covered with a thick rubber decking which causes the foot to be able to grip it quite tightly, and on falling, the knee or ankle will be injured. At least one recent tibia fracture was due to that mechanism. When falling, resist the temptation to grab for the board as you go down, as it can hurt you when you fall in an unplanned way at a peculiar angle, when holding a paddle and trying no to go too far from your board out in the ocean. It’s spooky out there sometimes, and always good to have a buddy with you and two are even better. Continue reading Stand Up Paddling Surfing Medicine
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Category: Articles, Quick Fitness Tips | 
Tags: cross-training, fitness on Maui, hardcore fitness training, Lose 10 pounds fast, Maui personal trainer, maximize results, NASM, Quick Fitness Tips, rest and recovery, setting goals, Suzie Cooney, Suzie Trains Maui, weight loss, workout
