Suzie's Health & Fitness Team/Target Heart Rate Published Articles / MediaSimone Reddingius Maui Photographer |
Moving Beyond Obstacles
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
Want To Reach Your Fitness Goals Faster? Keep on Your Fitness Track with an Exercise Log
By Suzie Cooney, CPT Suzie Trains Maui
 Keeping an exercise log can help you stay on track with your fitness and diet goals.
I know making progress toward your health, diet and fitness goals isn’t easy … especially if you aren’t keeping track of that progress. People hire me to hold them accountable. But once you are on your own, you will have longer lasting results and continue to see your body changing if you keep track of your progress. I always try to impress upon that you will see a change more quickly in your body if you keep track. Just like keeping a food journal will more than like double your weight loss!
Here are some great tips to ensure you the success you desire!
Measure your success and progress:
One of the basic principles of weight training is progression. During each additional workout you need to challenge yourself to stress and overload the muscle a little more than the last workout. I love to help clients with this. First set we may go easy, but the second set, get ready! Depending on your goals, this progressive overload will continuously strengthen the muscle, increase endurance, size or a combination of the three.
However, if you don’t know how much weight you used, the number of repetitions or how many sets of a given exercise you performed, it becomes very difficult to consistently overload the muscle and make progress.
If you keep detailed notes of your exercises, the order in which they were performed in, the weight used, repetitions, sets and rest periods, you’ll always know exactly what you did in your previous workout. This will help you make sure that your next workout is slightly different and slightly more challenging than the last.
Exercise Logs Help You Identify “dull points and plataues” in Your Workout
 Actual Exercise log 3 days a week Here’s an example of a real training log of one of my clients. He trains 3 times a week and by the end of the week we made great strength gains which is one of his goals.
Ever have a workout where you felt weaker than normal during a particular exercise?
This can be the result of many factors, including over training, the order in which you performed your exercises, the intensity or volume of the exercises you did before the current one, or even whether you did cardio before your weight training.
Training logs provide a quick way to look at all of the different variables in a given workout and identify factors that could be impacting your performance. A variable can be either, speed of the repetition, if you are on 1 leg or 2, or by simply increasing the weight or by decreasing your rest period in between sets.
Continue reading Want To Reach Your Fitness Goals Faster? Keep on Your Fitness Track With an Exercise Log
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.
The New Wave of Balance Training:
See Athleta’s Featured Chi Article here: http://www.athleta.net/chi/2010/04/15/the-new-wave-of-balance-training/
Suzie Cooney • Apr 15th, 2010 • Category: Gym+Training, Tips From a Pro
Now you don’t have to be in Maui to catch this new wave in fitness training, and you don’t have to be a big wave surfer to get the benefits of my new favorite piece of training equipment. But before I reveal this cool new training platform, I want to talk about the importance of preparing your body for anything!
Whether you’re training for your first trail running race or simply want to prevent yourself from any unwelcome stumbles or falls, balance training is an integral part of everyone’s fitness routine—no matter what age or what sport you enjoy.
We’ve all missed a step or have felt our ankle buckle and you say, “Whew, glad I caught that one.” Almost one year ago now, I landed on the bottom step of my home for the millionth time and…. WHAMMO-snap-break-tear. In under 2 seconds, I found myself in the dark at the bottom of the landing searching for my cell phone to call my boyfriend for help. My left ankle and leg were broken, and right leg ligaments torn, which led to two months in a wheelchair.
You would think that as a fitness professional and athlete, I’d be ready for anything. The one element I did not mention was that the landing was completely dark so my brain had no awareness of what to do when I hit the bottom. I’m positive had I been able to see my landing I may have had a better chance at recovery.
We rely on our senses more than we realize. Our senses tell our body where our limbs are at all times. If our joints are not strong or flexible enough to react to our environment, it can result in down time or, worse yet, a serious injury. In my case, my eyes could not assist me to help assess and catch my fall. So part of balance training is actually brain training to navigate your body safely through any obstacles that may come in your path.
BALANCE TRAINING EXERCISES & EQUIPMENT
Balance training can be as simple as standing on one leg or as exciting as feeling what it would be like to surf or try the new craze of stand up paddling! My clients can’t wait to hop aboard a surf board or a stand up paddle board with me and practice surfing down the line, but more importantly working on improving their balance—and they don’t even get wet!
There’s quite a few balance training devices that will progress you safely, so best to start out simply. Part of my evaluation for every client involves balance testing. It’s quite a surprise to learn about your own balance, and which leg may be more dominant than the other. I achieve this with a simple piece of hard dense foam roller cut in half. I test all planes of motion with the progression of two legs (stable) to one leg (less stable).
As a client progresses with me, then it’s time to introduce the Giganté! You don’t have to know how to surf or stand up paddle. The Giganté (the first “G” is pronounced with an “h”), made by Indo Board, is a giant inflatable disc that allows for a new way to have fun and improve your balance. It gets all the small muscles that support the hip, knees and ankles to work together while you balance on a four-way rubber platform! And of course, all the while your core is working hard to center and ground you.
Here I’ve got two Gigantés inflated halfway (about 6 inches) with the nubby side up under a longer stand up paddle board. I use the paddle to assist me up to the board and then to mimic my paddling motions. I can also add a weighted body bar. Your ankles and feet may get a little fatigued from tension the first couple of times, but as your brain begins to register the information and send it back to the muscles and nerves that assist you in your balance challenge, each time you get better, stronger and more confident each time!
PROGRESSIVE CHALLENGE
Balance training, as mentioned earlier, should follow a safe progression. For more challenge, the progression is to remove one Giganté disc, grab a smaller board and increase the inflation of the disc (the disc easily inflates by blowing it up like a beach ball after you remove the pin). Now we’re ready for more action and our balance challenge just got more interesting!
The disc is now inflated up to its max of 12 inches tall. This disc is so sensitive to my every movement—it feels like it’s reading my mind. I need to keep my upper body and feet loose and maintain good posture. As I begin to paddle, the board responds like I was surfing in more intense conditions. Fitness training was never so much fun. My legs also get a great workout!
With the Giganté, I will also sit on it and try to keep my body balanced on it that way—an excellent core workout at the same time. You can also simply lay down on it in a prone position with your arms extended above your head like Superman (or woman)! This is really an amazing test of core strength and balance, and is sure to make you giggle while you wiggle! By squeezing your glutes and legs together behind you, feet off ground and lifting your chest while keeping your head down, you’ll find your center balance point—or what I like to call the sweet spot. Wow, simply amazing.
One thing I’d like to mention: While starting any balance program or exercise, practice your exercise of choice without looking down. That’s not to say don’t look where your feet go for proper placement and body alignment, but in this case, I want to look down the wave or where I’m going. It’s easier on the brain and your performance will improve dramatically. You can also practice your balance moves in front of a long mirror, which I find very helpful.
Make balance training a part of your fitness routines and you’ll be ready for anything!
Aloha! Suzie Cooney, CPT
Suzie Trains Maui http://www.suzietrainsmaui.com also check out: http://www.suziemodelsmaui.com
Call me today if I can help you get in the shape of your life! I am also virtual training with SKYPE. You can be strong on and off the water!
808.283.2121
For Media Bookings: contact:  Laster-Heathman Media : 415-999-1944 e: diane@lasterheathmanmedia.com
 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
The Maui Weekly printed today:
Break out of the workout trap, and don’t be like others stuck in the same routine—and the same body.
Ever notice at the gym: You see the same person on the same treadmill or weight machine doing the same routine? But, do they look any different? Here are a few tips to avoid falling into the same workout trap.
More is not always better
Lifting too much weight can compromise the alignment of your spine and may cause muscle and ligament injuries. Heavier is not necessarily better. Watch your form and avoid swinging weigths or overloading the cables. For example, the lat pulldown machine can be very dangerous with too much weight. Maintain a controlled movement and pace. Avoid the rocking back and forth movement that tends to come with too much momentum or weight.
There’s more to train than just a bicep!
Most people love to train the bicep muscles, because they tend to respond to training rather quickly. Have you noticed that when you’re at the gym, everyone’s doing a bicep curl? Yeah, it looks great, but it’s the smallest upper body muscle. Don’t forget your legs, back, shoulders and abs! Balance your workout for total body conditioning.
Where’s my six-pack?
Continue reading The Workout Trap This weeks Maui Weekly Article October 8th 2009
I was sorry to have missed the very special Maui Marathon. Although, many miles away, a special friend and athlete, Phil McGain was there enjoying the gorgeous scenery and tells the story like many before of his race adventures. His time, an impressive 4 hours 9 minutes, although his goal was to be under 4; he had a smooth start, but couldnt’ find his second bottle of hidden Coke. Towards the end, suffered severe dreaded cramping but of course still finished with a smile.
“I’m feeling good, so I start to pick up the pace just a bit. I hit half marathon in 1 hour 57 minutes, I’m now shooting for a sub 4 hour marathon and if things go well, maybe 3.55. Now at 8.45 pace and going strong. Coming up to Lahaina I had stashed some Coke bottles the day before, so I pick up my first one, I remember exactly where it was, but the second, I spaced on, couldn’t find it, oh well.”
Another entertaining story of the race that captured 2600 participant’s hearts from around the globe on our treasured island. Phil, thanks for the fun and inspiring read. I’m sure the runners that you’ll be helping next month on the Big Island for the IRONMAN, will be thrilled to see you there.. Thanks, Suzie!
Maui Marathon, Septemer 2009
Number 8 in the Bag, can’t believe it’s my 8th marathon. Always go into these crazy races with high expectations, trying to figure out your finish time, getting the right pace at each part of the race. I had a good build up, mostly working on my speed, but did do some long runs, 17, 20, 17, then tapering down to 12 the week before.
It was a 5.30am start from the Kaahumanu shopping center. The usual hot shots were there which I recongnised and had a quick chat, Wild Billy Conner, Arol, Jamie Kemmel leading the leaders on this bike. I was near the front of the line, not sure why because I’m not very fast, but ma y as well be the front of the pack at least for a few seconds.
BANG, right on 5.30, we were off in the dark, heading down, not sure the name of the street, but we quickly get onto the highway leading over to Maalaea, nice pace around 9 minute miles, starting to get sweaty pretty quick, it was going to be a hot one. Half way across the sun was rising over the mighty Haleakala, which was beautiful. Eventually turned left at the lights and headed down hill to Maalaea Harbour. Cruising down this hill was fun, now at around a 8 minute mile pace, which was too much for me, but what the hell, we are going downhill. Continue reading Maui Marathon September 20 2009 Phil McGain Great Finish Another Great Story
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