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!
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
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.
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
Ever get confused on how to choose the right energy drink? Take a moment and listen to some helpful information that will make a huge difference the next time you may opt for a quick boost. Whether you are hitting the waves for a big session or having a nice walk on the beach, know how to choose the right energy drink to keep you going!
This audio clip is from the Maui Breakfast Club. Maui’s number one rated talk show every Friday from 7am -8am. Tune In The Maui Breakfast Club: with Tom & Kellie Health & Fitness Specialist, Suzie Cooney of Suzie Trains Maui KAOI 1110 AM Join Tom Blackburn-Rodriguez, Co-Host Kellie Pali and Maui Weekly Special Correspondent Trisha Smith. “If it’s Friday, it’s the Maui Breakfast Club.”
If you want to keep the weight off, increase your muscle mass today. Muscle is critical for quality of life. People who lose a lot of muscle mass during their weight loss programs usually lose some of their fitness as well.
When this happens, they can’t do as much physically, so their performance declines when surfing, playing golf, hitting a tennis ball or even carrying a bag of groceries.
Muscle holds a lot of your body water and is essential for regulating body temperature. Muscles are big spenders and burn lots of calories 24/7. When people are on restrictive diets ( bad ) the body is tricked into believing it’s on a deserted island with minimal or no food – therefore as a natural defense mechanism, the body attacks it’s most active tissue, muscle in order to SLOW down the body’s metabolic rate.
There are wonderful health benefits of building muscle:
Increases endurance and flexibility
Protects your joints (reducing risk for injury)
Increases your energy level and boosts metabolism
The math: If you gain 1 pound of additional muscle tissue which can burn 35-50 calories per day…over the course of a year you can burn 91,250 calories a year! Fat burns 2 calories per day. On average, the amount of muscle gain when performing a resistance program, a person can gain 3-5 pounds ever 3-4 months. Keep in mind that this will vary greatly depending upon age, genetics, and type of training program you are performing. Continue reading Keep The Weight Off and Join the Muscle Mass Today
Hi, I recently posted the intermediate version of this, but wanted to take you outside to show you the advanced version! These push ups will promote better surfing endurance and shoulder, chest and tricep strength for quick action. Often times, if you are out of surf shape, your arms burn out fast. It’s a real bummer when the surf is pump’n and your not! Even if you don’t surf, give these a try and you really be challenged. These are probably my most favorite exercises. Have fun! Suzie
Difficulty Level: Advanced
Muscle Group(s): Triceps, shoulder and chest, core. Challenges the upper body and core while increasing strength and endurance, and mimics board movement on the water.
Progression: Raise one leg off the ground, or place feet on a BOSU dome or another inflated disc.
Preparation: Assume the push up position. If you are a beginner, you can bend your knees. Make sure the disc is centered underneath the Indo Board. NOTE: If the disc is over inflated it will be much harder, than if it’s softer. Also, by bringing your hands closer together, you will target the triceps and chest more. Wider positon, more shoulder girdle involvement.
Extend legs behind you, either on ground, another disc or as pictured, the BOSU.
Movement: From the start position, lower your chest to the Indo Board and then press up into the push up. Make sure your neck is neutral and bum lowered. Push up with the strength of your entire shoulder girdle back to a straight-arm position. You may also hold and make this a core plank exercise. Hold in this position 15-30 seconds.
If you have any questions or comments, I’d love to hear from you! Baithing suit, Posh Pua.
Race Results August 23, 2009 Cycle to the Sun Maui’s 36 Mile Race to the top of Haleakala Volcano
It was a great day with many great finishes, as the bright-eyed and some still sleepy-eyed, cycling enthusiasts prepared at the starting line of Maui’s, special annual, Cycle to the Sun. A light drizzle came upon the sleepy town of Maui’s famous N. Shore surf town, Paia, but soon faded before the start. A Hawaiian priest gathered at the starting line to offer his prayers of a great race day for all. (see lots of photos below) For race results, click here.
The event was very well organized and went off very smoothly.
Check In
The organizer and sponsor, Donnie Arnoult, of Go Cycling Maui and wife Michele, greeted the competitors as they signed in, and assured a smooth finish at the top!
People attended from all over the globe as far as Tokyo and Toronto. This for sure was a backyard event, as many locals proved their strength and stamina.
Suzie Cooney is a contributor the The Maui Weekly.
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Category: Articles, Maui Weekly Column | 
Tags: benefits of weight lifting, burn calories, cross-training, fitness, Maui personal trainer, metabolism, muscle mass, Quick Fitness Tips, Suzie Cooney, Suzie Trains Maui, The Maui Weekly, weight loss, weight training, workout
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!
See you on the water! Suzie
There are wonderful health benefits of building muscle:
I was co-supporting along with Randy, and Michelle Wagner, for number 128, Gary Tuttle, who by the way rode up on a late model Bontrager, mountain bike! This was Gary’s first race up and with a fantastic time of 4:38, hopefully he’ll be back again next year! Stayed tuned for Gary’s story. 
