Suzie Trains Maui BLOG

Whether you’re carving off the lip or throwing a forward loop, we’ve all had those days where crazy landings or a gust or lack of wind can really throw you off balance and into the water.

My two clients and good friends, Mike Abrams of Pukalani and Tim Ellison, owner of Polli’s Mexican Restaurant in Makawao, both windsurf  just about everyday even after an intense training session. They’ve been kind enough to share a few of the things we do in the studio that transfers directly to the success and performance on the water.

Tim Ellison flying at Kanaha!!

Tim, pictured here loves to sail on the outside of Kanaha quite a ways out and knows that sometimes those jibes aren’t going to be full of wind. With all of the balance training we do he writes: “I must tell you though, what a great session I had yesterday. I can already feel the improvement in my balance,and what a difference it makes. I am even more excited about working with you as I can see the difference already!”

Here, Tim is working on independent leg strength and balance at the same time. The equipment we’re using here is called the INDO Board on top of the inflatable disc, made by INDO Board, called the Gigante.  

I feel it’s important to to allow each leg work out the different finite muscles and the supportive muscles that support the hip, knee and ankle joint simultanouesly. Tim is incredibly focused and I often have to stop breaking studio records and move onto the next challenge.

Tim 1 leg INDO Board Gigante Challenge

Tim shows up ready to bring it each and every training session three times a week. If you’re sailing on the water, you’ll be sure to notice him with his smooth style and incredible balance!

TIm on the INDO Board & Gigante Disc Mike knee balancing on stability ball

Mike knee balancing on stability ball

Now Mike Abrams, also a regular at Kanaha, (click here see his article and extra action photos) really loves a balance challenge too. Balancing on a stability ball with your knees takes lots of practice, determination and focus. For Mike, it’s like nothing new. BUT, when we ad a 8 lb medicine ball, everything changes. If you’re just starting out on this move, be sure you practice near a stable object like a treadmill or stationary bike-something to hold onto.

Mike holding 8lb med ball

Balance training should be an integral part of your regular routine no matter what sport  you enjoy, or even if you’re just reentering fitness at any level. Having good reaction skills can prevent injuries and unwanted down-time. You don’t have to have fancy equipment like this to make the best of your balance training.

For example, just simply stand on one foot with your knee bent softly and  your knee tracking over your second toe. Use a long mirror to see how your body performs and to que yourself. If you like, take a dumb bell and  hold it out in front of you and then move from side to side and see how you can control your positon.

Tim and Mike, a big thank you to you for sharing your talents and your experience with everyone! See you on the water.

For more tips and if you’d like to be trained by a professional, I’m happy to help. Call me at 808-283-2121 or visit my webiste at http://www.suzietrainsmaui.com   You don’t have to be a windsurfer like Mike or Tim to benefit from balance training.

For more balance tips, check out other articles I’ve written : http://www.athleta.net/chi/2010/04/15/the-new-wave-of-balance-training/  

and http://www.suzietrainsmaui.com/blog/2010/02/quick-reactions-and-good-balance-can-make-a-better-stand-up-paddler-by-suzie-cooney-of-suzie-trains-maui/

You can also follow me on Face Book: http://www.facebook.com/suzietrainsmaui.

In good health and Aloha,

Suzie Cooney, CPT

Click on the image above or click here for all the photos of how to get amazing abs!

To see the entire abs series photo click on link above!

Absolutely Amazing Abs

by Suzie Cooney • May 25th, 2010 • Category: Gym+Training, Videos+Tutorials

We all want to look and feel great with strong abs all year long. I’ve selected a few of my favorite ab exercises for you to try and get results!

AB PRAYERS

This is an excellent exercise that you’ll feel immediately and get nice results for your upper and lower ab region.

Preparation: Sit with feet slightly apart. Heels down, toes up. Lightly clasp hands. Lean back to where you can begin to feel your abs protruding without risking low back compensation. With good posture and shoulders back, focus on keeping your chest or sternum in a straight line. I recommend doing this in front of the mirror.

As you twist, keep head and chest pointed straight ahead. Attempt to touch the floor with your hands. Engage your abs, and really FEEL them as they assist you to bring back your hands mid line of your body and then to the other side.

The speed should be a fast to moderate tempo. I would try at least 3 sets of 25. Keep breathing fast, short breaths!

Progression: Try a medicine ball of 4-8 pounds or a dumbbell. Use the weight to get into a rhythm. Don’t let your arms take over.

AB CHEST LIFTS WITH EXTENDED LEG

Targets upper AND lower abs at the same time! This exercise has amazing results.

Preparation: Place hands behind head, DO NOT lock fingers. Gently support head in nape of neck with fingertips.

Extend either leg and lift slightly off floor. If any lower back discomfort, raise extended leg higher. Tilt your pelvis towards you to encourage a nice, low back pressed to the ground. Bend knee of opposite leg. Imagine a pulley on your chest lifting you to the ceiling. Make sure you are looking above your eyebrow to prevent elbows from falling forward.

Lift chest and shoulders off floor and force your abs to contract. As you lift, hold that contraction for a count of 2, breath out. DO NOT allow your shoulders to come back to the floor, but keep the abs taught at all times. If you notice your elbows winging forward, look up and flatten them out, otherwise you’ll strain your neck and the exercise will have little effect.

Start with 3 sets of 25. Breathe out on the way up. Remember to build endurance and stick with it. You’ll soon notice that it will take you more reps to start feeling it. That’s a good thing!

BOSU AB CHALLENGE

The BOSU is a popular platform that adds new challenges and really can make your workout more fun and efficient. Here is a fun progression that demonstrates how to target your abs and obliques. This takes getting used to and if you’re just starting, you may quiver just a bit.

Preparation: Sit on top of the BOSU and scoot a little towards the floor, just below the center of the BOSU. Place your hands behind you to support your low back. As you begin to lean back you’ll notice your stomach protruding. This is a good indication that you are on target to begin.

Begin by contracting abs and pulling knees towards you, then fully extend your legs until they’re almost straight out in front of you.

Then to target the obliques, sit on your side with one hand in front of you and the other behind you for support, and do the same. You may need to find the sweet spot to get in this position. Be patient. Make sure your hip flexors or legs are taking the load, and really focus on the obliques.

ADVANCED AB EXERCISE: THE GIGANTE AB CHALLENGE

INDO Board introduced the Gigante Training Disc, which was actually designed for stand up paddling and surfing balance fun. But I have found many other things to do with it. (See my recent article for Athleta here »)

There are many progressions you can do to make your ab workout on the Gigante fun and extra challenging. This 24 inch disc inflates up to 12 inches tall. For our workout, I’ve inflated it to about 5 inches. It’s more stable this way.

Similar to the BOSU, sit on top of the Gigante and place your hands behind you. Bring your knees to your chest, then extend your legs away from you. You are guaranteed to shake, quiver and wiggle — this is the fun part! I try to get my center very calm and still, and get very focused.

And then try your obliques! Remember, this disc moves in four directions so controlling it with your abs is hard work. But I promise it will get easier!

Then we progress once more to a medicine ball of 4–8 pounds. I’m using an 8 pound medicine ball. A simple dumbbell will do too.

Lastly, we took lots of photos to get this right and you can see I found this to be fun and challenging. This time I raised the 8 pound medicine ball above my head slightly to help me with balance! Try different angles with the medicine ball if you like. Positioning your outer thigh more on your hip is your starting point. This progression really requires quick reaction to the Gigante, then finding the sweet spot before you go into the extension.

As you can see there are many different ab exercises to choose from. The key is to mix it up and never allow your body to get used to one exercise. By selecting fun ab exercises you will be more likely to see results sooner because they won’t be such a dreaded part of your workout. I tell my clients they will never ever do a traditional sit up in my studio or on the beach. Why, when there are way more fun things we can do?

Also keep in mind one cannot spot-reduce a specific body part. Being fit and healthy is a total body effort. Including a smart cardio program, making better food choices, and eating smaller portions all contribute to weight loss and toning.

I tend to do abs last in my training routines because your abs support you and keep your body upright while you are working out.

Lastly, remember just when you start to get uncomfortable is when your body will change.

Be well and healthy!

Warm aloha,

Suzie Cooney, CPT
SuzieTrainsMaui.com »
StandUpPaddlingFitness.com »
SuzieModelsMaui.com »

Follow Suzie on Facebook for more great tips! : http://www.facebook.com/suzietrainsmaui.com

Photos by Simone Reddingius. See more of her beautiful work & action photography on Flickr.com »

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

See more of Suzie’s portfolio here: