Matt Ripp'n with the TRX Rip Trainer

Introducing Matt Lennert, long distance and wave SUP paddler, SUP event director, windsurfer and surfer; stopped in for an all-on SUP performance tune up with me in my studio during his recent visit to Maui. He was up for any challenge, that’s for sure! I threw medicine balls at him full speed while he managed to amazingly hang onto whatever training apparatus I placed him on top of.

His sheer determination and already a finely tuned athlete; he was on top of his training game. Wow! He performed well this day and left with a good sweat. Unfortunately the conditions for a Maliko Run were not up to par but we’ll have to try again Matt when you come back with your family!

I see a strong SUP future for Matt as he returned home to share with us his adventure on Maui: http://windycitywaterman.blogspot.com/2011/10/suzie-trains-maui.html

Matt, come on back anytime and we’ll hit Maliko!
Aloha, Suzie Cooney, CPT owner of Suzie Trains Maui

Suzie is available for fitness training for all levels and SUP coaching.

To order  your TRX Rip Trainer Click here! It will really increase your paddling endurance and efficiency!

TweetTaken from the Maui Breakfast Club August 9th, 2011: Suzie Cooney of Suzie Trains Maui, Health & Fitness Segment every Tuesday morning at 7:38 am on KNUI 900 AM. Listen here: Radio Segment

Throw away the diet books, thigh blaster or ab roller and if you live near any body of water, hop aboard and paddle to shed unwanted pounds now!

It sounds like an infomercial but I’m really serious. I’ve been helping people shed unwanted weight here on Maui and spreading the word for some time now, on how thousands of people are, as I wrote this article for ATHLETA; are literally “Sweeping Their Way to Health”. It’s really true. I’m hearing from so many people, besides seeing my clients and others around the world completely transform their bodies; paddling away the fat.

I wanted to share with you a couple nice entries of the many of received on how SUP has literally shaped their lives and bodies. It’s so inspiring and I hope they inspires you or someone you know who would like to enjoy losing unwanted weight. It is possible and it’s fun!

Here, my dear friend and avid paddler Lucija Kordic, from Alameda, California, braves the chilly waters of the Bay Area and shares, ” My pants fit much differently now and I fit into some of my set-aside size 6 pants. SUP and intervals on the treadmill both make a difference!” Lucija is now training with me with her new SUP Endurance Program designed to help her improve her paddling strength and endurance for long distance racing. Go Lucy go! See you on Maui soon!

If you live in the Bay Area and want to get to know some paddle buddies, Lucija organizes casual paddling groups and is the ultimate host. This I’ve experienced myself. You can hook up with her group at: http://Meet.Up.com/East-Bay-SUP

I’ve received so many emails on how stand up paddling, also known as “SUP” is changing people’s lives and it just so happens that one of the keen health benefits is amazing weight loss. I’m not just talking loss of pounds, but more like shedding their old ways.

I’ve always encouraged my clients and everyone to find a sport, especially SUP, to enhance their current training as a cross training tool. What happens more times than not, is it becomes an obsession! Wow. Besides having to throw away hard earned money on marriage counselors, maybe a new pair of $80 Spanx, the moderate investment of one or two boards, paddles, leashes and some sunscreen can also result in relationship bonding. SUP is so easy, couples are losing weight together AND getting quality time paddling off into the sunset.

I’ve always found that most of my clients and people who write me, have had the light turn on in their lives with SUP. They have found their calling and are so taken with the sport, it consumes every waking hour. Now they have racks on their cars, very cool, hang out at the local SUP shop and talk “board talk” or what event they may register in, or simply enjoy the “healthy” camaraderie that develops along with wonderful new friendships.

This sport is very contagious and what comes along with is the healthy lifestyle. What a great bonus. As one develops their love for SUP, unknowingly, because your total body is getting a continuous workout; one can easily start to notice remarkable changes in their body. What is commonly noticed first, is one’s core strength. I’ve written so many articles about the power of the core for SUP, and how to train your core to get stronger to paddle stronger, it’s truly the first thing that people always say, “Wow it really works my core.”

In Redding, way North of my hometown, Sacramento, California lives Matt Ivey, very new to SUP and boy does he have the stoke and has he

Matt Ivey Looking Great!

gotten in great shape! He says he was his wife’s ginny pig and suggested he do SUP with her while she was pregnant and suggested that he join her too. Read the rest to see how he lost 10 lbs and also learn how SUP helped him manage some pretty serious injuries he had. He’s got big plans to grow SUP in his life and business.

Matt writes:

Suzie,

I just got into SUP about a month ago and I am totally hooked. I have lost about 10 lbs and my core/lower back are feeling the increase in strength. I love is so much my wife and I are adding SUP rentals, ecotours, lessons, and fitness/yoga classes. My wife is 20 weeks pregnant and she is a manager of a gymnastics gym. She has been using the SUP to stay in shape while she is pregnant and has been working on a fitness program. So that means I have been her ginny pig when it comes to testing her exercises on someone. I also like my alone time so every other day I have been paddling upstream on a local river for a hour.

I come from a background of playing sports and lifting heavy weights. Over the past 6 years I have broken and dislocated my left ankle, separated my right shoulder, tore one of the heads of my left bicep, broke my right thumb, and sprained my right mcl. I also have several degenerative disks in my back so needless to say I can no longer play the sports I once loved.

But what that also meant is that I could no longer lift weights in the gym. This lead to me becoming frustrated and out of shape. After relocating to a new town and stumbling on SUP (we had seen it on Maui 3 years ago but were more concerned with surfing) I was instantly hooked.

In fact I even had my wife take a before photo so I have something I can compare it to after I feel like I have reached my goal. I have also been incorporating a slackline into my balance and core training. Between the SUP and Slackline I feel like I have found a great routine that works for me.

I could chat all day about SUP and what it has done for me mentally and physically. Both my wife and I have out degrees in Recreation Administration and Business so we are looking forward to putting our education and experience to use helping others share the passion we have for SUP. We have been following you and all that you have done for the SUP industry. Thanks for all of the inspiration and knowledge you share so well.

Matt Ivey
Adventure Recreation LLC
530-255-4505 Business
707-321-7224 Cell
adventurerecreation.co ( this is not a typo )

Thanks so much Lucija and Matt, and to the many others that wrote me and shared their SUP weight loss stories. As SUP grows so does the opportunity for more people to get fit and healthy. I really encourage those new to the sport to take the opportunity and feel and experience what all the buzz is about. As I always say, SUP will change your life.

To see all of my articles about how to get stronger for the sport of SUP, go to:

http://www.naishsurfing.com/sup-fitness/

If you’re on Maui in early November, stay tuned for more details on my SUP Cross Enduro Beach and Water Fun Fitness Challenge!

Paddle in good health friends,

Suzie Cooney, CPT owner of Suzie Trains Maui

See Naish SUP Team Profile here: http://www.naishsurfing.com/team/suzie-cooney/

I ride Naish boards. The line up for 2012 is unreal! We’ll have up to 31 boards like last year and the lines, designs and graphics are killer. I’m so stoked for the winter, monster swells and for some exciting Maliko runs. Check out the current line up here:

http://www.naishsurfing.com/boards/

Left to right: Gigante Disc, Suzie, smaller 12" disc, 6.5 in roller, 8.5 in roller, INDO Board Pro, Ying & Yang Rocker Board, Kicktail

Aloha! Everyone knows that trains with me or reads my blogs and articles that I ‘m a huge fan of the INDO Board. It has brought all my clients to new levels in fitness and is always exciting and fun; meanwhile allowing me to cater to each individual and their unique needs. I’ve been a team rider and contributor for INDO Board for some time, and their product development, trainer curriculum and application continues to blow me away. My surfers, stand up paddlers, kiters, windsurfers and those also coming off of injuries have enjoyed building their strength on the different INDO Boards and platforms. Even those reentering fitness again or for those who want to freshen up their routine, love the challenge and discover new things about their abilities which allows me at any level, help them reach their personal fitness goals.

Functional training is the key focus of my practice and it’s how I’m sure that when I’m training a surfer or a new mom, all of their kinetic checkpoints are tracking properly before we embark on any new fitness program. The INDO Board training equipment offers me the expansive opportunity to test, observe and ask folks to perform on different, unstable platforms and is part of every assessment for each individual. It allows me to really measure one’s core strength, balance and reaction ability while I’m developing their unique program in my mind, all the while watching them discover new abilities they thought they never had. As a trainer, this is my biggest reward!

Suzie Cooney on Gigante Disc photo by Darrell Wong 2011 All Rights Reserved

The Gigante Disc, which has been a dream come true not only for training my SUP clients on land before we train on the water, but I’ve discovered so many other modalities and exercises that I’ve never before knew one could do. I often make up a lot of this stuff as I go based on the individual’s ability. You will see this piece of gear as one of my favorites and now on Naish’s website with my fitness articles. My mind is always thinking in that direction as I develop more and more exercises and also combine other tools and weights in conjunction with. It’s literally exponential on what you can do for your own training.

My second favorite new deck is the simple INDO Board Kicktail and the INDO Board Ying & Yang Rocker Board, which is very loose and wide, offering my more advanced clients a lot more freestyle action on a larger surface, but I’ve already implemented other uses! For example, today, setting up my hard core windsurfer, Tim Ellison loves it when I place the INDO Board Kicktail board on top of a semi-inflated Gigante disc in the surfers stance. This is his way of practicing his foot work for wave sailing. Then I fire at him an 8lb medicine ball in all planes of motion. He loves it! The INDO Board Kicktail is narrow and challenging, while the Gigante forces him to keep his knees bent and manage the force production and movement caused by the weighted ball. He’s be happy and completey satisfied if we did this the entire session!

The photo above shows me on my Naish 9’0″ Hokua. This is quite a sassy quad fin and with the INDO Board Gigante disc inflated almost to the max, I’m able to push my body to the max. ( beginners, remove your fins and I may suggest you place two Gigantes with less air at first, one in front and one in the back of board ). Aquiring upper body endurance with a medicine ball or weighted bar, while at the same time challenging all the finite muscles from from my feet, ankles, knees, hips to the core. This will get your heart rate up and burn your legs! AWESOME!

If you want to see a few other INDO Board equipment exercises I’ve referenced, you can also check out my SUP Fitness Tips for Naish. Also, you can check out a recent article on advanced core training featuring my client Jules on the INDO Pro Board.She’s got a rock’n body and loves the

Advanced INDO Board Core Training. Not just for surfers or paddlers! Everyone can benefit!

core challenge.

SUP paddlers, you can take your paddling to the next level with just a few pieces of key INDO Board equipment. This kind of training REALLY transfers to many different types of water conditions. Flat water, to big waves, to Maliko down wind coast runs, require all muscles to fire and this type of training also known as “propreocetion” work is key. You want your body to respond quickly and naturally. That’s why this gear makes that difference. Be sure you take your time and train your brain with the new reaction benefits that will challenge you. Safety is paramount and as you progress in your leg, core and even upper body strength, go back to the basics and start from the top.

Progressions should be safe, managable and always proper form. Progressions are as simple as two legs to one, less air in disc(s) or more air. Tempo, speed shift, holding weights below your knees or resting on your shoulder as you might perform squats on top of the Gigante disc while standing on the Rocker Board.

Hunter Joslin, Chip and Georgette at INDO Board, thank you for all that you do to help us trainers help more of our clients and water sport enthusiasts, and putting smiles on thousands of hard training folks, and for providing a most excellent quiver of fun under the sun or studio lights!

Mahalo and in good health,

Suzie Cooney, CPT of Suzie Trains Maui

While visiting Maui, Suzie is available for professional private training sessions. These may include on and off water sessions should you like. She will take you through all the progressions based on your current level of fitness and assist you safely to success. Call at 808-283-2121 or go to: http://www.suzietrainsmaui.com/suzie-cooney-certified-personal-trainer/

For more information on the cool folks and gear at INDO Board products:

Strong SUP Legs for Flat Water, Waves and Gliding Power Part II: Strength

Suzie Cooney for Naish

Strength Exercises for your Legs
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.

Last week we focused on recruiting the finite muscles around your feet, ankles, knees, inner thighs and hips to promote quicker reaction times and improve your stability and balance. This week, I’ll be walking you through exercises to improve your leg strength, endurance and power.Remember when you were first learning to stand up paddle? You may have felt like your legs were like jello and your feet and arches may have burned a little too while you were death-gripping the deck and trying to put it all together. That too shall pass as you develop and strengthen the muscles of your legs and simply spend more time on the water! 

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

This Week: Strength Exercises

Your glutes (larger butt muscles) and quads (front thigh muscles) are the very large muscles of the legs and offer tremendous power as you shift your body and change position on your board. If you want to kick some butt on the water…do lunges! Lots!

Again, I like to challenge myself when I’m at the beach, so I go shoes off. If you do train at the beach and are used to wearing shoes, you will really notice all the muscles in your feet working hard to stabilize you as you enter the exercise and as you push off. You can do these lunges with the same leg or alternate legs.

   To see all the photos and exercises go to:  http://www.naishsurfing.com/sup-fitness/legs-strength/

Also to follow Suzie on Face Book  http://www.//facebook.com/suzietrainsmaui

You wonder how top professional athletes eat to win? Practice, like anything! It takes practice and discipline to choose the right training program, know how to recover, what gear to select, but what to eat?  People often ask me, what should I eat?

Discover the benefits of  knowing what to eat so you can to be your best,  finish your first windsurfing slalom event, SUP race,  or complete your first marathon. Eating for sports performance requires planning, testing and seeing what digests easily.  The last thing you want to worry about is running out of steam and crashing early, or worse losing everything on the course you just ate!  There’s no one perfect formula that suits all, so be patient and find out what you like and plan ahead.

In this article I’m going to keep it short and delicious and tell you what I eat to do my best for all the sports I enjoy! My breakfast, everyday consists of healthy, satisfying protein and complex carbs. I need fuel to get me through training 4-5 clients back to back or a training session on the water. I’ll blend a cup of low-fat yogurt ( prefer the Greek higher protein content ), a cup of high quality granola blended with a cup of fresh berries!

Developing and balancing your training routine is for some, much easier than creating healthy eating habits for your sport(s) of choice. I recommend to keep it as simple as possible and to include a combo of fueling carbs with some protein. The two components will be satiating and energy sustaining.

We’ve heard way too long that carbs are bad. Sure, if you’re sedentary and sitting on the couch eating a whole bag of potato chips, a loaf of white bread washed down with a soda, and the only surfing you do is channel surfing! 

Think of carbs and associate the word “healthy or whole grains” instead or think of the phrase “complex carbs”; fuel for the brain and your muscles. Most Americans eat “refined” grains with high contents of sugar and little to no fiber.  Whole grains or healthy grains contain necessary nutrients like magnesium (  plays an important role in bone health and blood pressure regulation ) Vitamin E ( functions as an antioxidant ) and zinc (  for the metabolism of the foods you eat ).

Carbs are GOOD if you choose the right ones and use it as fuel.   Some examples of good carbs are: oatmeal, quinoa or granola. On race day, my first choice is a cup of oatmeal with a pinch of raw sugar for taste with fresh berries on top and a half a cup of coffee and lots of water mixed with a little electrolytes .  This is easy for me to digest and can keep me fueled for at least 2+ hours of high intensity!

Next, let’s talk about protein which is necessary to keep your muscles in tip top shape as  you break them down. The best way to consume healthy amounts of protein for athletic performance is to eat nutritious, low fat foods such as lean red meat, nuts,egg whites, fish, beans, rice, and low fat dairy products. I also enjoy mid morning during my heavy client loads, a protein shake with about 27+ grams of protein and low in sugar. I’ll use VitaCoco  coconut water as my base and add a cup of fresh berries.

How much protein to consume will vary for each person. But for most athletes and in my book all of you are atheltes if your reading : divide your current weight by 2.2, multiply that number by 1.4, the number you come up with is the number of grams of protein you should consume. Another method to try is consuming 10 to 15 percent of your daily calories from protein sources.

The right amount of healthy grains and protein will be different for each athlete ( you ).  Eating the two combined all throughout the day is really key. So before performance, during if possible and after to assure proper recovery and repair of the muscles and tissue you broke down. There is a proper balance that one should try to achieve and I recommend taking it slow as you introduce new foods. Be sure you can tolerate certain foods and “practice” combining the two. Don’t wait until the morning of a special event. That can be disastrous.  Also, remember to hydrate well before and after.

Make each stroke count, paddle hard, or rig a big sail and enjoy the benefits of eating well.

Aloha and see you on the water and at the finish line!

Suzie Cooney, CPT   of Suzie Trains Maui

To train with Suzie while visiting Maui or to hire her for your next SUP Fitness Event/Clinic you can contact her at info@suzietrainsmaui.com

You can also go to her website at http://www.suzietrainsmaui.com   

Follow Suzie on Face Book : http://www.facebook.com/suzietrainsmaui.com

March 26th, 2011  MAUI!  STAND UP for Health & Fitness with Suzie Cooney of Suzie Trains Maui.  F R E E! Guys and gals, train on the beach with me, then we hit the water for some SUP water training, strength training, relay fun, and fine tune your paddling techniques.
CLINIC IS NOW FULL! If you are still interested, we are taking information should there be a cancellation.

All levels of fitness and paddling welcome! Meet new paddling friends.

Learn to paddle efficiently, gain better control of your board and glide more smoothly. Enjoy the healthy benefits SUP has to offer and learn from a professional. Learn a few training tips to help build better body and paddling endurance. Check out this SUP exercise tip written exclusively for Naish International: http://www.naishsurfing.com/sup-fitness/

Space is limited! To reserve your space and inquire: suzie@suzietrainsmaui.com or call 808-283-2121.  You must provide your own board or you can rent from the Maui Naish Pro Center 808-871-1500.  This class is for beginners and intermediate paddlers and is 1.5 hours.

Suzie Cooney is a world renowned SUP instructor and ambassador of the sport of stand up paddling. Her SUP clinics are a day or a week long adventure. As a sponsored Team SUP Rider for Naish International and elite fitness specialist, Suzie has taught hundreds of men and women this fastest growing sport in the world. Her SUP Health & Fitness clinics welcomes all ages and all levels of fitness; are informative and sure to spread the stoke of SUP!

She is available to conduct private or group clinics, host events or customize a week long adventure at your resort. She is also supported by Olukai Premium Footwear, Kaenon Polarized Eyewear and Elite Athlete for The True-Collection Team, owner of Suzie Trains Maui More info: http://www.standuppaddlingfitness.com OR http://www.suzietrainsmaui.com

Call Coach to reserve your board!

To inquire more about hiring Suzie for your event, resort or private lodge e: info@suzietrainsmaui.com

Follow Suzie and other news on Facebook:
Suzie Trains Maui https://www.facebook.com/suzietrainsmaui

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:

[[Show as slideshow]]

To learn more about Greg, go to: http://www.gmfanclub.com/ride/

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:

Changing the Variables in How You Train

1. Interval Training Tabata: The first style of interval training is a superior way of burning 9x more fat!  We all like the notion of maximizing our efforts in the least amount of time and one popular method of interval training I enjoy is called ” tabata training”  developed by Dr. Tabata from a well known Fitness Institute in Tokoyo, and defined in Wikipedia as:”  A popular regimen based on a 1996 study^[2] uses 20 seconds of ultra-intense exercise (at 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

With a special focus on the larger muscle groups in exercise selection, this kind of training, I’d recommend sliding into your current routine once a week at first. I will do about 3 a week. Also when using weights,  go much lighter on the weight selection than you ever imagined.

THIS IS INTENSE! LET ME REPEAT, VERY INTENSE TRAINING!

To break it down, here’s the timing:

20 seconds all out                 Rest for 10 seconds (recovery)     x 8 sets   DOWNLOAD FREE TIMER HERE or click  : http://www.tabatatimer.com/

Great music matters! If you have the right music, you will feel more positive, have more energy and make it more of challenge than hard work. Trick your brain. The right music will have a strong affect to psyche you up. Your pace will automatically sync with the music.  Simply Google music for tabata or music for interval training. This will keep you on que so you don’t get distracted.

Exercise Selection for Tabata Interval Training:

First and foremost is sprinting is proven to get the fastest results. Focus only on the big muscles to equal big results. I like the front squat ( bar in the front of you on your shoulders, grip on the bar slightly wider than shoulders, keep elbows up ) vs. a back squat, which has a much higher carry over affect.

You can also work into the mix 10-15lb kettle bell for kettle bell swings. Also I’d suggest getting some sort of timer like a watch where you can see exactly where you are in the workout, you don’t want to have to think too much, all of your concentration will be on the exercise. They also have special tabata timers.

Now, if you’re just starting out on the “concept” of interval training, my personal recommendation for you is to take it slow and gradually work your way up to higher intensity and longer bouts of sprints or choice in cardio training exercise.  For example, if treadmill training for 30 minutes, you’ll want to include 5 or more instances where you’re running so hard for 15-30 seconds  you can barely talk! Bring it down, but not to full recovery, say at 75-80% of your max for a rest of 90 seconds and pump it up again and repeat until you’re done.

As your lung capacity increases, so will the seconds increase on that 30 seconds. In a week’s time, try 45 seconds and so on. Keep in mind however, the longer the intensity, the longer the recovery. One can’t maintain above the full lactate threshold, so just be mindful of this. You don’t want to bonk.

Interval training is just one way to shock your body.

2. Fast Paced Circuit Training: The quality and intensity matters for this type of training. Thirty minutes will do just fine. I suggest a total body approach; using light active stretching to include a few core exercises to warm up for about 5 minutes.  

In my studio or the beach I can accomplish the same burn rate affect with little to no equipment. I literally will set up stations starting at the top with shoulders, back, chest, legs, biceps and triceps. Abs are ultimately saved for last. Remember your abs support you all throughout the entire circuit for as long as you can handle.

The pace is very fast, a little lighter on the weight side, with minimal to no rest in-between each .  We always set a goal before we begin and try to hit those numbers. The number of reps are roughly 12-15 and we don’t stop.  This is designed to burn and allow your body to adapt to a higher level of total body endurance.

Another way to approach this style of training, is to “time” each station and do as many reps as possible in 3o seconds, then move on to the next station.

Shocking your body sometimes is necessary. Keep your training fresh and mix it up. I also encourage my clients to have a 3 sport training day if you have the luxury of time.  If I could, I’d surf for 30 minutes, SUP for 30 then windsurf or dirtbike.  If I was totally feeling studly, I then come home to the studio and do intense cardio for 30 and light weights for recovery. Now that would be fun for me!

Hope you enjoyed the article and I encourage you to share what you do to make training interesting and how you’ve maybe tried this style of training.

Aloha,

Suzie Cooney, CPT  Suzie Trains Maui

For inquiries about my training on and off the water go to http://www.suzietrainsmaui.com

For more athletic inspriation, check out our talented crew at The True Collection Website: http://true-collection.com/index.php

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!

 
 

 Any questions, feel free to contact me: Suzie Cooney, CPT

 http://www.suzietrainsmaui.com

Suzie Trains Maui 

Suzie Trains Maui https://www.facebook.com/suzietrainsmaui

 

 

]]> http://www.suzietrainsmaui.com/blog/2011/01/uneven-push-ups-advanced-exercise-for-surfing-and-all-sports/feed/ 0 http://www.suzietrainsmaui.com/blog/2010/11/motivation-and-focused-strength-featuring-lisa-trained-by-suzie-cooney-cpt-of-suzie-trains-maui/ http://www.suzietrainsmaui.com/blog/2010/11/motivation-and-focused-strength-featuring-lisa-trained-by-suzie-cooney-cpt-of-suzie-trains-maui/#comments Thu, 18 Nov 2010 06:38:20 +0000 Suzie Cooney CPT http://www.suzietrainsmaui.com/blog/?p=3207

Lisa deep in it!

Motivation.  It is the most important aspect of any fitness regime and yet sometimes it is so difficult to find!  There are lots of tricks to stay motivated.  For me it’s all about doing something I like to do.  Then it’s easy to stay active.  I also change up my activity… a lot.  Winter for me means snow.  Lots of snow.  I love to snowboard, ski, snowmobile and cross country ski.  In summer I enjoy being on the water, at least when the wind is blowing.  For the last few years I’ve been learning how to kite surf.  Continuing to challenge myself with something new helps me stay motivated.  Having a friend to play with is also a great way to stay motivated.  Sometimes when the couch seems more appealing than your bike… it’s great to have a cheerleader to help you get moving.  And when you have an abundance of energy you get to do the same for your friend.

 I’ve always considered myself pretty fit but certainly recognize that there are some big gaps.  And at 45 those gaps are getting deeper.   3 weeks ago I was fortunate enough to get invited to tagalong to a Suzie Cooney workout.  I hadn’t previously worked with a personal trainer and the session I did was tailored for someone else… but I loved it and immediately booked myself and my husband in for our own sessions with her.

My idea that a personal trainer was akin to an army sergeant couldn’t be farther from the truth.  Yet Suzie provides a perfect motivational force!  And she is a force.  Moving weights back and forth a few hundred times is not on her program which is good because it has never been on my program.  I didn’t know you could do some much with an rubber band and a ball.  Every training session is different and each session is filled with an incredible variety of exercises.  It is never boring.  Suzie works hard at tailoring your work out to address each individuals needs.  After our sessions my husband and I always compare what we did… and of course.. who is better at what!

 I wish that I could take Suzie with me when I am not on Maui because with her help my current fitness goals are getting closer and closer.

 Thanks Suzie!

Lisa is an inspiring, charging woman. I enjoy training and working with Lisa for she goes to task and beyond with a fierce focus like I’ve never seen. She has broke records in the studio and takes pride in perfecting and executing all the exercises I put forth and eagerly accepts ANY challenge that I place before her.

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For example, standing on a stability ball is no easy exercise. Then why don’t you add some dumb bells to the mix and some shoulder presses. Follow this by a grueling “weighted” session on the Vew Do Board, INDO Board and then finish off with a leg burning round of high performance land surfing on the Brett Lickle special SURF BALL trainer pictured here:

 Besides her outer beauty, she is a walking, living example of health and fitness and I hope everyone who reads her story will step it up a notch. When you see her photos you know, this is an athlete!  Lisa and I have much in common like fast motors, and fast action packed adventure.  You can be sure Lisa will be charging on her snowmobile faster than ever with more body confidence and her training will help her in any condition that is demanding of her catlike, quick reactions.  Also be sure to look up if you’re kiting or windsurfing on Maui, she could just be soaring over your head catching some big air.  She’s also taken a quick learn to SUP and is already stepping into some tight step turns on her second day!  She is real and she is mighty and I’m glad to know her.

Suzie Cooney, CPT

Suzie Trains Maui  http//:www.suzietrainsmaui.com