Suzie Trains Maui BLOG

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!

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.

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

You want to exercise regularly, but you keep encountering roadblocks—those creative, persuasive excuses you come up with for not sticking to your plan. It’s a lifestyle! Identify what is in your way and charge ahead! I wanted to share with you a few tips that may help you keep your fitness goals on track. Some days or weeks feel like a huge mountain before you. Schedules, lack of sleep and other demands of life can creep in.

Don’t get discouraged and if you have one day that’s off, simply regroup and begin again.

Here are a few tips that I think might help:

A perceived lack of time is a common excuse for not exercising. When life gets hectic, exercise is usually the first thing to go. It’s easy to convince yourself that the morning jog can wait until lunchtime or after dinner, and then tomorrow!

Not enough time!

Excuse #1: I Don’t Have Enough Time.

Solution. Commitments, responsibilities and the demands of work, family and social life are always going to be there. You can choose to prioritize exercise now—or you can wait until you are forced to make it a priority. You will be more productive! Even just 10 to 30 minutes a day of exercise, if done consistently, can provide heath benefits. How about scheduling 30-minute appointments with yourself in your day planner?

Excuse #2: I Have No Energy. When you have had a long day at work, it’s tempting to want to go home, sit down on the coach and “zone out” in front of the television.

Solution. Schedule your workout for a different time. Get up 45 minutes earlier and go for a walk. Or keep your fitness gear in the car and go straight to the gym on the way home. It may be a good idea to schedule workouts with a friend—you won’t want to disappoint your buddy by not showing up. Know, too, that exercise gives you more energy!

Excuse #3: I Hate Exercise. Exercise can seem like a chore if the activity you’ve chosen doesn’t appeal to you.

Continue reading Moving Beyond Obstacles in Your Fitness Training

Jeremy Riggs cross training

Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his age group, 14 foot no rudder class, at the 5th Annual Naish Paddle Championships here on Maui July 18th. Jeremy finished with an impressive time of 1:18:45.  Click here for more race info.    This is the 5th year in a row he’s won the Naish  rudderless division. I know he wants to keep this streak going!

“Suzie’s training keeps me at a high  level of fitness without paddling. I’ve learned some really challenging exercises that are fun and will keep me strong outside of paddling. I also want to prevent injury.  The number one thing Suzie gives me is more confidence and now I feel more prepared. Suzie’s helping me out tremendously. I’m doing more, so I should be better. ”

Jeremy Riggs Naish Race photo Jimmie Hepp

Jeremy photo by Darrell Wong

Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01.  On June 12th, 2010  the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle

Jeremy Riggs BOP Oahu photo Simone Reddingius

in  Oahu,  his time was 1:39:15!  Along with relay partner Mark Raaphorst, they took first place in the  April 24th, 2010  Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .

Jeremy is definitely strong and focused. We’re keeping it simple for now and introducing core and stabilization work, in addition with specific exercises to increase paddle power and endurance.  Here in this photo, he’s performing a shoulder press with light, 10lb kettle bells while balancing on a Vew Do board to help promote quick reactions, glute strength, shoulder endurance and independent leg performance.

Jeremy Riggs, photo Jimmie Hepp

By keeping his body in tip top shape, this will help  Jeremy prevent injury and overuse incidents. Over training is common in top athletes and learning how to balance a training routine is paramount to break through to the next level.

Jeremy photo Dale Kanekoa

If you want to be the best in your sport, I’m here to help you! No matter what level of performance you’re seeking we can increase your performance and endurance.

Jeremy lives in Maui with awesome wife and mother, Jill, baby Ruby and big sister Natalie.

Call me for a complimentary introduction visit 808-283-2121  or visit my website at http://www.suzietrainsmaui.com/blog Follow me on Face book by clicking here:
http://www.facebook.com/suzietrainsmaui.com

I’ve asked Marc Hartung, professional massage therapist on Maui, to share his experience, as the lead massage director at the recent Naish Paddle Board and SUP Championships on Maui, July 18, 2010. All the tables were full as his team provided over 50 of the competitors a soothing post-event massage.  Also read his special note on pre event massage.

Getting a sports massage can make a huge difference post event or race!

Stand up paddling does have its own over use and injury list. Common among them are strains to the shoulder complex and rotator cuff muscles. I too suffer from a worn out supraspinatus and infraspinatus weakness that I had Marc attend to for me the next day after the muscles calmed down a bit. I had pain and numbness radiating down my shoulder like Marc describes in other competitors that checked in.

As a stand up paddler himself, his knowledge of the muscle groups that function together that allow for normal paddling efficiencies is very key in addressing one’s complaints and soreness.

Read more from Marc and learn more about how his tips and information may help you.

Marc writes:

This past Sunday I supervised a group of students from The Maui School of Therapeutic Massage, providing post event massage for competitors in the 2010 Naish standup paddleboard race.  I personal only worked on two people, while I managed and screened the crowd of competitors waiting for massage, making sure they were rinsed off and well hydrated before they got on the table. 

The two competitors I had the pleasure of working with were brought to my attention by some of the students.  One complained of a burning sensation radiating from his elbow up to his shoulder and down to his hand, and the other, with numbness radiating down from his shoulder through his pinky finger.  These can be common nerve entrapment injuries with chronic tension and overuse of certain muscle groups.   When addressed early they can often be quickly relieved and eliminated with massage. 

 Stand up paddling works a lot of muscles and is well known for being a great core workout. It also requires a lot of work from stabilizers of the shoulder girdle. The paddle stroke is a combination of medial rotation and abduction (of the top hand).  This requires the work of subscapularis, latissimus dorsi, pec. minor, pec. major, and teres major along with deltoid and supraspinatus to lift the arm up. The bottom hand is mostly stabilizing to transfer the rotation of the trunk to the paddle the muscles used to stabilize are mainly latissimus dorsi rhomboids, triceps, and middle fibers of the traps.  (For more information on the anatomy of the shoulder click here:) http://www.eorthopod.com/content/shoulder-anatomy

Muscles of the rotator cuff

I have found with my clients that massage is crucial in preventing nerve entrapment or overuse injuries, as well as speeding recovery from training and competing.  The sooner you address tension or injuries the easier and faster they respond, allowing you to build strength with out developing tension or muscle imbalance.

A special note about “pre race” massage:

Pre event massage can happen as soon as 24 hours before the event to as close as during or following your warm up for the event. 

 Athletes are all particular about there preparation, some like to be relaxed some prefer a level of mental stress or “psych”, along with warming up some athletes like to keep there muscles tight and some like to stretch out and be real loose, and sometimes a bit of both in varying muscle groups.  It can change drastically with different activities and especially between athletes.

With all that in consideration there are many benefits to pre race massage.  A massage can help reduce anxiety (anxiety and stress alone can ruin performance).  Massage can also help warm muscles and be included in your warm up routine to help prevent injury.  Massage can either help to stretch and lengthen muscles or not depending on preference.  Massage can can also stimulate increased motor neuron activity for faster and stronger contraction of muscles. Just make sure your massage therapist is aware of your goals and needs. 

Clay Everline, M.D. of Waves of Health writes:

Rotator Cuff Strain and Impingement

A rotator cuff injury is a strain or tear in the group of tendons and muscles that hold your shoulder joint together and help move your shoulder. It is exacerbated by use of your shoulder in sports with a repetitive overhead movement, such as swimming, baseball (mainly pitchers), football, tennis and SUP, which gradually strains the tendon. Poor shoulder posture compounds this problem. Avoid flexing the shoulder overhead when initiating the SUP stroke. Make sure to be even and symmtric through the strokes.

Ice massage and perform these exercises to rehab the shoulder:  For more helpful information on tips on how to strengthen your rotator cuff muscles from Clay.. click here:   http://www.everlinemd.com/SUP_Medicine.html

      Suzie Cooney, CPT   Suzie Trains Maui
    

Congrats to all the finishers and entrants on an exciting and inspiring 27 mile crossing!

Mormaii – Pailolo Channel Crossing – Standups

Here are some pre race photos taken by Maui Photographer, Simone Reddingius:

Maui to Molokai

Water Entry

Frequent Exercise Oversights and Obstacles:

Suzie Cooney, CPT

Suzie Trains Maui

1. Forgetting to Cool Down After Your Workout
Before you head to the locker room or hop in your car after your last set, remember your body needs to get to a semi normal state and cool down.  Simply some light stretching of the main muscle groups (hip flexors, outer thighs, chest, shoulders and ankles) not only increases blood flow and circulation to reduce muscle soreness, but it also helps attain better posture and alignment. Or you can walk slowly on the treadmill; ride the stationary bike for 5 minutes.

2. Drinking Cold Water During Your Workout

We all know it’s important to hydrate before, during and after our workouts—but you may not know that room-temperature water better hydrates the body than cold water.

3. Doing the Same Thing Each Time – Mix It Up!
If you see the same guy in the same corner doing the same bicep curl, do not do this. By mixing up the variables of your routine, for example, starting with a lighter weight the first set, and ending a little heavier is a great way to approach your set.  Also remember to train a particular muscle as many different ways you safely, know how. If you don’t mix it up, your body will NOT get the results you desire.

4. Training Is Accumulative:

If you have 10 minutes here 10 minutes there, it all adds up. Do not let your goals suffer if your day goes not the way you planned or if your scheduled workout time is interrupted.   Do not use “I don’t have enough time” as an excuse.

5. Working out Every Day

Everyone deserves a little rest. If you don’t allow your body to recover and repair itself, you could risk the effects of over-training and become injured. I’ve seen this happen even to the best of athletes. Know your limits and use common sense. Pain is not gain.

If you want to hire Maui’s best fitness specialist, contact Suzie at http:www//suzietriansmaui.com

Enjoy a free 30 minute visit with her so she can help you on your way to health and better lifestyle today!

To see Suzie on Face Book:

http://www.facebook.com/suzietrainsmaui

As a fitness professional on Maui, I appreciate the outdoors, but I also demand a well constructed shoe that can take me from the beach back to the studio.  I recently discovered the best of both worlds, a shoe called the Kia’i Trainer made by Olukai Premium Footwear.

The first thing I noticed was the high-grade materials and design. Not too radical, but supportive enough to take the demands of the beach or outdoor training, or in my studio. I liked the breath-ability in the toe box when things heated up after a few sets of squats.

The stability, medial and lateral went well noticed as I shifted from unstable platform to a more stable platform.  Often times while performing reaction drill training with my clients. I have to move quickly from side to side. The shoe offered me the action and performance I required.

Then it was out to the beach. It’s rare that I train on the beach wearing shoes, but if the day requires me to change up the terrain I’m prepared. I liked the way the shoe did not rub around my ankle after I purposely ran along the water’s edge.  I also ran the dunes while my shoes were a little wet. It was no problem.

I’m really fortunate to have discovered such a versatile shoe. Besides having a shoe where you can remove and wash the foot bed, the OluKai company’s support to the local community here on Maui and in other communities is really important to me.

photo by Simone

To learn more about OluKai and see more of their products, click here.

In good health and aloha,

Suzie Cooney, CPT

The OluKai Kia’i Trainer is the official training footwear of the Hawaiian Lifeguard Association (HLA). Part of the proceeds from sales help support the HLA’s Junior Lifeguard Program.

Interval vs. Long Steady Cardio

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
http://www.suzietrainsmaui.com

See more of Suzie’s portfolio here:

I’d like to introduce to you a dear friend and client and Maui photographer, Simone Reddingius.  Simone is a wonderful athlete who is passionate about surfing and cycling. Simone trains with me and we work on upper body conditioning for surfing, and balance training for carving strength. I like to challenge her on the new INDO Board Gigante and recenly she hopped on the super fast Vew Do Board. 

She is also a very strong cyclist who has conquered Maui’s prestigious race, Cycle to the Sun. Her best, last race time was to the crater was 4:33:50, second place in her age div. which was 40-49 year-2004

She can also be seen hang’n ten on the nose at our local breaks. Her best surf contest wins were: Malibu 2001, Malibu 2005, Malibu 2006 all Masters division

Simone is also a talented photographer and designs jewelry. Check out  her beautiful and action packed photos at :
http://www.flickr.com/photos/by-simone/

Live it, ride and don’t close your eyes and smile big.

Mike Abrams ripping on Maui!

“I moved to Maui to enjoy my passionate, favorite sport of windsurfing, and to raise my skills to the next level. Because Maui offers the best ocean conditions in the world for windsurfing, you have to be even more physically fit to tackle the more difficult open ocean conditions, including big waves. Windsurfing daily is simply not enough to help raise your sailboarding skills to higher levels. I knew I needed to strength train with a professional, but not with just any weight lifting coach. I wanted to find someone who also windsurfs because I figured they’d be much better at understanding how to tailor the workouts to better fit my favorite passion. I was in a real world of hurt because my old personal trainer gave up his business for another career. Then one day at the surf shop, my prayers were answered, when I found Suzie Cooney’s CPT business card, that said ‘Surf, SUP, Windsurf, & Kite Stronger NOW

 I called and arranged an appointment. It was one of the best steps I have ever taken which has had nothing, but HUGE positive effects on improving my windsurfing skills and increasing my level of enjoyment on the water. Suzie comprehends our beloved sport of sailboarding so well, that she knows exactly what core training exercises, and balance procedures to execute during our workouts. She actually works-out with me for many of the exercises, and makes absolutely certain that each exercise is performed correctly, with the right breathing, and body posture.

I am so fortunate to know Mike and to be able to see him sail so strong! Mike is passionate about Maui and windsurfing and SUP too. He is so much fun to train and performs well!

See you on the water Mike!

Your fan, Suzie Cooney, CPT      Suzie Trains Maui  http://www.suzietrainsmaui.com