People assume because I’m a trainer and athlete that I wake up everyday ready to charge and give it my all. Well, guess what? I’m human too, and believe me there are days that I’m not quite myself and honestly I get blue now and then, especially if I don’t see the beautiful sunshine everyday that we are so lucky to have here on Maui. That was one of the reasons why I moved here.
Everyone has good days and bad days and some days that go sideways. We aren’t always in control of outside circumstances. However we are in control of how we react to a situation, a person’s comments, or the car breaking down, or if you just feel kind of funky.
Whether you feel lethargic, maybe a little down or depressed, unmotivated, please know you are not alone and we all like to feel good. Sometimes taking a small simple steps to feeling like yourself again is easier than you know.
I shared this photo on my Suzie Trains Maui Facebook page;
giving permission to my friends and followers to have a little funk moment or two. The important thing however is not be stuck there for too long.
Quick Tips To Unfunk: I suggest to get your body moving. You can stand up from your chair right now and do 10 squats, or go for a quick walk, do five (5) regular or knee bent pushups. Or if you’re lucky enough to live near the water, hop on your surf board and paddle nice and easy. Don’t go hard, just go nice and easy. Don’t worry about your outfit or how you look, just go.
Now, doesn’t that feel better. Are you smiling yet? Do you feel better in your mind? Well, if yes, then congratulate yourself for unfunking yourself. You’ve just supplied your heart and your brain with happy new blood and oxygen lifting your funk right out of the room.
Did you know:
“Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.” To read more about how exercise can boost your feel good hormones click here: http://www.webmd.com/depression/guide/exercise-depression
Thank you for stopping by and I hope my quick and simple tips will help you keep smiling and feeling fabulous!
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Tell us what you do to help yourself get out a little funk? What made you feel good again? Please leave a comment.
Aloha and Mahalo,
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
IMUA (ee mooh ah) is the Hawaiian word I use to motivate and inspire my clients. It means to move forward with strength. It has helped me many times when I’ve faced either mental or physical challenges. I hope it helps you too. When you say it, say it loud with personal meaning. You too can be a warrior.
In my line of work, I meet so many people who leave a lasting positive impression on my life. But when I learn that I’ve done the same for them, it makes what I do even that much more meaningful!
At the risk of tooting my own horn, I’d love to share this blog post with you from two of my very spirited clients, Ed and Judy from Bend, OR (you might remember them from an earlier article: Eddie’s SUP Fitness Journey Part One: Goal Olukai Ho’olaule’a SUP Race Maui 2013).
Original article published by Elder SUP on elder-sup.com
“Sometimes fate seems to send a subtle message in ordinary observations. This time it came from a name and the resulting initials – Suzie Cooney, SC. Ed and I are in week 8 of our “Eddie Will Go on the Olukai Ho’olaule’a” race – comeback from extensive shoulder surgery. Week 8 is the best one yet. We are actually in Maui and are SUP surfing and doing sweet down-winders every day on our Naish 14? Glide GX. Last night we had dinner with our trainer-from-a-distance, Suzie Cooney, CPT of Suzie Trains Maui.
There’s nothing like a face-to-face conversation over ono burgers at the Fish Market Restaurant in Paia, especially after all the support we’ve gained from Suzie over the past months. How did two 63 year olds from Oregon come to be trained by Suzie Cooney on Maui? That’s quite a story.
We were casually playing at down-wind riding while on vacation in Maui in May 2011. Hearing that the Olukai Ho’olaule’a offered a “fun race” of just 4 miles we grabbed our rental surfboards and registered. The day of the race we were all butterflies and doubt. Ed was having shoulder surgery 4 days later and we were second-guessing everything. Then the announcer gathered us all for a pre-race warm-up, and we met Suzie.
With a warm smile and ultimate encouragement she talked and moved the nervous group through breathing, stretching and a warm-up. Surprisingly, by the time we were done the group had a relaxed and solidified feel. Then we were off for one of the most exhilarating fun-runs ever. We decided that when Ed was able to train after his surgery, just seven weeks ago, we would start training with Suzie. We set a goal to do the 8-mile run from Maliko Gulch to Kanaha. Suzie’s regimine has been just what Ed needed.
Meeting up with Suzie last night confirmed it, she has the absolute best initials for her spirit and talent:
1. SC – Sincere compassion: Ed is coming back from an injury and Suzie’s compassion for the struggle is obvious. It takes quite a bit of digging to gain the information that might attribute to that. Suzie is no stranger to injury, rehab, set-backs and the value of dedication and solid training. She has walked the talk, and then some.
2. SC – Social commitment: Much like Olukai, the sponsor of the Ho’olaule’a, Suzie has always had a strong commitment to her community and sharing her expertise and talent. We love that and it sets the same tone that we go for at Elder SUP
3. SC – Strategic communication: Suzie is about the busiest person I know. There is no place for the luxury of time wasted. When we use SKYPE or e-mail to gain insights and training strategies Suzie is always ready to communicate, but to the point and with Continue reading Eddie from Oregon SUP Training Continues To Stroke & Stoke on Maui
Suzie Cooney, CPT
UPDATE: Nov 2, 2012: Thank you everyone for helping me reach my goal of 3100 squats with 20lbs. I am continuing on with new found strength and am wondering why I took so long to do this. See, even trainers need a little help now and than. My legs are super strong AND my butt and legs got more toned!
I am writing this blog entry today, October 9th, 2012 with 900 squats completed in my own training log. Today was proof, with a high surf advisory here on the N. shore of Maui, my legs held me up and helped me stick 2 head high waves at Kanaha. It was closing out all the way across and at first, I simply could not get out, then finally a small lull. I felt confident and strong. YES!
Why in the world you may ask am I challenging myself to perform 100 squats a day with 10lb (20 total) dumbbells? Did you know that this is my LEAST favorite exercise to do? I absolutely with my heart and soul detest doing squats. You’d never bet that would you?
Well guess what, I need to be motivated and challenged too. As a trainer I tell my clients that if you make a commitment and goal to yourself, then tell someone publicly; your trainer, spouse, friend or whatever, you will more likely make that goal. Write it down, post it, let the world know. You don’t want to let them down do you?
Have you heard of the 21day rule? If you do something for 21 days in a row it becomes habit. I will admit I think things are not only taking shape but it’s shaping my thought and my brain.
So, the main reason for me sharing this on Facebook the month of October 2012, is that I need your help. You see, after busting my legs in April of 2009 (Maui Weekly Story) that 3 month wheelchair stint did a number on me. I mean, my legs turned to mush in two weeks. My lower half atrophied in ways I’ve never ever experienced and even with all the training they are not quite the same legs they used to be and yes, I do run like a girl!-
That freak accident changed my life in so many amazing ways and here I am professing and confessing to you my weakest link! Three years later I’m still trying. My left ankle is bigger than the left but you won’t notice at first, my strength is ( to me ) about 75% and I really want to be extra strong for surfing, stand up paddling, and long distance crossings.
I still have to wear a compression stalking on the left leg once in a while and it still swells up once in a while. It feels great and maybe I’ll start a new trend!
Now I am accountable to you. I don’t want to let you down and simply by posting this blog, I have assigned accountability. That is one of the many reasons people hire me is to hold them accountable and help them reach their goals. I get it. But did you know that even trainers come to me to get motivated, get a jump start and ask me to hold them accountable? It is true.
I know that some of you are doing it with me and I really appreciate that. It helps more than you can know. I will occasionally jump in here or on FB to keep you updated and please feel free to do the same.
I want to thank straight away Tracy Lynn Penny and son from Sunset Beach, Hawaii , sales person for freesurfmagazine. Way to go Tracy! Also to Jennifer Gladwin, Jacqueline Tan-Barclay, Amie Engerbreston, Jenny Ryan, Suzi Tucker, Joel Edwards, Brian Coppedge, John Smalley, Carlita T., Marty Melum, Salma Ansari, Elder SUP, Brianna Castillo, Mary Lynn Hershey, Nick De Meyer, Kimberly Sutton, Casey Gotcher, Blen Hinton, Jeffrey Zerkle, and many more.
Continue reading My Own Personal Fitness Challenge:100 Squats Everyday for October 2012
Weight Loss Success Story: Dano Sayles of Maui Hawaii Lean, Strong and Healthy
I’d like to introduce you to my client and friend, Dano Sayles of Maui, Hawaii. Dano, husband, and father, is a successful realtor and business entrepreneur who has recently accomplished a tremendous, goal.
Dano shed 40 pounds in two months. His body fat dropped from 33% to 26% and lost an impressive 7 inches from his waistline! ( SEE PHOTOS BELOW ) He is 54 and is living proof that anyone can do it, you just need the support and tools.
We all know the challenge of losing weight and keeping it off can be frustrating and defeating. But when you have a plan and surround yourself with a team to support and guide you reaching your goals is awesome!
The world looks different. Your clothes fit different, you move differently with a profound inner and outer strength, and the world sees you differently. People want what you have and that is pure and simple, health and vitality.
Dano transformed his life and has kindly allowed me to share his story on how he did it. There is no secret formula, no magic pill or wave of a wand. So, how did he do it? Well, he was first motivated by a contest called the 6 pack challenge. People from all over the country would post their weight loss goals and history on FaceBook and by a certain date, there would be a winner with the most weight lost. Dano is competitive.
He discovered the popular movie, Fat Sick & Nearly Dead, a Joe Cross Film. This film is real, raw and really incredible and shows the emotional connection to food, unhealthy habits and the debilitating physical results a poor diet.
Inspired by the movie and the amazing results the people in the film were having, Dano came to me fully ready to commit. It was time to shed the weight for good and start a new, healthy and energized life. Little did he know just how much it would change his life in every way. We had some very big goals ahead of us.
I had been coaching and training with Dano in the past and often travel or the demands of his business would pull him off course. We’d reach some decent goals and then we’d have to start over also sometimes due to injuries.
Like the movie illustrated, I mentioned to him that I had tried juicing myself and knew of well known chef on Maui named Craig King. He offered a service of preparing daily fresh juices as a way to cleanse and jump start many people who needed help in cleaning out the body and starting anew. I also knew they would get along very well and have a supportive relationship, which is critical during this transition from food to no food.
Continue reading Weight Loss Success Story: Dano Sayles of Maui Hawaii Lean Strong and Healthy
Aloha, just a reminder that you can find me on the air every Tuesday on KNUI 900 AM @ 7:30 for my weekly Health & Fitness segment on Maui’s number one talk radio show, The Maui Breakfast Club. We are in our third year with Tom Blackburn Rodiguez and Kellie Pali.
Tune in live on the web here: http://knui900.listen2myradio.com/
Topics for Apri 2012 Tuesdays KNUI 900 AM @ 7:30 ( These shows will be recorded an available after air date so be sure to check back if you miss them ) Here are samples of past shows. Click here
4/3/2012: – All about my Women’s Luxury Stand Up Paddle Fitness Experience at Lumeria Maui PRESS RELEASE
Click here, for more information.
4/10/2012: Open Ocean Physical Stamina – Specifically how to be safe on Maui’s epic N. shore or on any big body of open ocean. We’ll talk about how to be well prepared both physically and mentally. This will be extra helpful for new downwind paddlers, one man canoe paddlers and prone paddlers. I’ll share some tips on fitness training and water safety. Maliko safety. Read more here
4/17/2012: Pink Slime – What is it, how to avoid it and what is going on with this awful low quality “meat” filler that is making us fat, sick and …grossed out. That’s another show! Check out what Wikipedia says about pink slime.. http://en.wikipedia.org/wiki/Pink_slime
4/24/2012: How You Can Be a Healthy Inspiration & Coach to Friends, Family and Coworkers - Living a healthy lifestyle comes easy to some of us, but not everyone is naturally motivated or knows how to get started. Learn how to be an example of health and fitness to everyone you know. Tips on how to “share” and not preach so your influence is long and life lasting.
Here is the link to other past shows: http://www.suzietrainsmaui.com/blog/category/radio-show/
We appreciate you tuning in!
Warm aloha and see you on the water,
Suzie Cooney, CPT owner of Suzie Trains Maui, LLC
Tune in Live 900 AM Maui
Tuesdays at 8:35 am with Suzie Cooney of Suzie Trains Maui , Health & Fitness Segment on the Maui Breakfast Club
I welcome your calls, topic suggestions! Call in live and talk with me every Tuesday at 8:35 and get the latest on health and fitness!
Phone number to call is: 808-856-2836
Tom Blackburn Rodriguez, Suzie Cooney and Keli Pali
“Thanks for stopping by and hope that your life is healthy. Make each day count and find activities you can enjoy on your own or with your friends and family. You have choices everyday, make each choice a healthy one.” Suzie
October 16, 2010 Maui was the place to be! Stand Up Paddling, or SUP is sweeping all around the world but a few wonderful, special women, got the glides of their lives and experienced a new found passion for a sport they can own and share with their friends and family. ( photos below in slideshow )
I had the pleasure of meeting so many dynamic, inspiring women today; all with the desire to learn or improve their skills in stand up paddling. There is something very cool about gathering a group of women together and sharing and adventure that is new and exciting. They all showed up right on time and at 6:45 on the dot, boards were off the cars and lined up on the beach.
After introductions, it was right into some active stretching with our paddles to prepare for the morning ahead. I promised no heavy push ups or sit ups, this time.. ! There was a small south swell running, and safety was on top of the agenda. I reviewed board safety, board features, paddle features and water safety. With experienced Maui waterwoman, Deb Driscoll, big wave SUP surfer, assiting me, we lined everyone up, and one by one, out we went, some for the first time ever experiencing what it’s like to paddle over a wave! All made it just fine past the break and then they got the thumbs up to STAND UP and go.. To help capture the day was Maui’s professional waterwoman and photographer, Julia Schweiger. Check out her website: http://www.jdphotofairy.com/
I have never had such a group that were such fast learners. It was so rewarding to see Susanna conquer her fears and before you know it, she was up and hoot’n and yelling and we were all clapping and whistling! Susanna, you are a shining star! She said that she was so thankful for Deb helping her and staying with her. All of the gals really did great. The winds never really came up too hard which allowed us to stay out longer.
Elizabeth charged! Mary I think you could have gone to Lahaina. It was the first time I was able to take a new crew on a little long distance challenge. Laurel and Mary and Gill leading the way. Julia Schweiger, our photographer and SUP racer herself; had to paddle hard with me catching them at the turn! What a workout. To really test them, we did some push ups, core planks and leg squat. Great job everyone!
As we came in, a few of them caught their first waves! Doesn’t matter if you’re on your knees, standing or sitting down.. you guys caught some rides. Now you know what it feels like!
We wrapped up the day with high fives and now with our new water friends, it was time to refuel and review what we learned. As their reward, my sponsors and supporters helped me fill a nice goody bag to add to the SUP experience. To be a proficient SUP paddler, you must have the right gear!
I’d like to thank those sponsors, Naish International and the Maui Naish Pro Center, Olukai Premium Footwear, ATHLETA,
Watermans Applied Science and the American Heart Association.
Here’s what some of the women had to say about the day:
Where do I begin….How can I express my sincere feelings of gratefulness to you. I cannot tell you how happy I was to be in your presence. Your energy was so moving, your sincerity was inspirational, and your beauty (inside and out) was amazing. Thank you so very much for sharing your knowledge and your love of the sport, (SUP) with women here on Maui and around the world. Thank you for empowering us with the tools we need to be strong, be fit, and be beautiful, healthy, women of the world. I totally appreciated your professionalism, your sweetness, and your true commitment to the sport. Thank you for enforcing safety both in the water and safety pertaining to our boards. Very necessary and important to always be aware that safety comes first. And most of all, from the bottom of my heart, thank you for allowing me to participate in this past Saturdays’ clinic. I am so blessed to know such an amazing, compassionate, and beautiful woman. God’s blessings to you as you continue to empower women!!! Go for it Suzie!!!!! My Aloha Always, Sandy
Our love and aloha to Deb Driscoll for her love and encouragement as well. She was absolutely fabulous to all the women.
Thank you so much for the clinic yesterday morning. For me the group and your leadership as well as Debs’ created an atmosphere that enabled me to push myself beyond my fears and see my strength emerge. The paddling was more fun than I can remember having in a long time and planted a seed to further my own growth as I look forward, stand up straight and paddle in the V shape as though I was flying free amongst a flock of birds on the wing.
What a lovely morning we had yesterday, with your SUP Women’s Clinic. You established such a friendly and relaxed tone, so “first timers” like me felt reassured and emboldened to simply “get up and paddle!” I was sure I’d be wobbling and falling but you connected with each one of us, and with your gentle enthusiasm you imbued us all with confidence. In no time at all we were paddling over coral-heads and out to a boat that was moored in the bay.
By starting early, we enjoyed calm conditions and fresh morning air ~ and our convivial group of ladies sure made for a very pleasant experience! It was very satisfying to learn a new skill, and be able to view our beautiful beaches from a whole new perspective.
Thank you so much for your sincere enthusiasm, the generous ‘goodie bags’ and for being such a kind and helpful instructor. I look forward to getting more info on your Makena Paddling excursion, when we’ll hopefully have a group reunion and discover another beautiful stretch of coastline…
Aloha and sincere thanks
from Gill (“Jill”) McBarnet,
Author and Illustrator of Hawaiian Children’s Books:
OMG, what a blast! What an amazing group of women. I had a great morning with you, all. Thank you, Suzie and Deb, for this wonderful clinic. I can’t believe how much I learned today. I’ll be at Puamana with my family tomorrow morning. Can’t wait to practice the quick turn and teach that to my family! Gabi, Laurel and Susanna are meeting me there, too. Hope rest of you can join us. Puamana is the last beach park before Lahaina.
I’m planing to join the full moon paddling.
Also, Gabi, Laurel, Gill and I like to do a longer distance puddling at Makena soon. I’ll let all of you know when so you can join us, too.
Happy puddling. ?(^o^)?
Thank you, Suzie, for the goodie bag, too.
Thanks so much for the fun morning of SUP. I learned some great tips. My 16 year old son wants to come with me for the full moon paddle and bring a friend. Is that OK? They are experienced. What a great sport when a teenager will participate with his mom.
Thanks for putting together such a nice gift bag.
Yes, I agree with all that has been written about the fantastic clinic that you ran yesterday. It was exactly what I imagined and hoped it would be–an invigorating and fun morning learning a new skill on the beautiful oceans of our paradise. I thank you kindly for you patient and thorough approach. Between you and Deb I felt very protected. I think I might have the bug now…I went again today with Sachi! It was thrilling to be out on the water today with my husband and my youngest son (they are wave surfers). Can’t wait until my oldest son comes home from college so I can be out there with him too. You’ve opened up new and incredible opportunities to me.
With a heart-felt thanks,
Gabrielle Galler-Rimm, M.D.
Developmental &Behavioral Pediatrics
Thank you so much, for everything, Suzie! Bringing this group of women together made a perfect opportunity for me to get myself out there and try something new. All of the women were fantastic and so, so sweet. It’s always great to learn something in an atmosphere of such support — being the youngest one there, it was almost like I had a network of mothers to help me through it. Even after claiming the trophy of falling first in the water, the little, encouraging tips you offered me got me in line right away! I thoroughly enjoyed everything about this clinic, and I know that anyone who wants to try SUP can do it, and they’ll love it! You are such an inspirational person, Suzie. Thank you so much for doing all you do to show us what we are capable of!
Hi Suzie, I can’t thank you enough for today. I have been so frustrated trying SUP without even knowing how to stand, hold my paddle or how to get in and out of the surf. You are such a delightful teacher-the stretches, the comraderie, the expertise out on the water, trying to catch those waves. I am absolutely sure that I now have a lifelong passion thanks to you!
Wow, I’m so grateful to be able to experience a day like today. I will continue my mission and through these lovely women, the sport of SUP will continue to grow and be recognized as not only a great way to get in shape, but to spread to the world that we must take care of ourselves and our health. Might as well have some fun doing it!
Deb Driscoll, Maui Big Wave SUP paddler and awesome assistant!
A big mahalo to Deb Driscol, my assstant coach who shared such an enthusiatic, postive way of teaching. Julia, the photos say it all! Thank you for taking the time to stop by my website. I have one more clinic this year with just one opening, November 13th, 2010 here on Maui. After that, it’s off to Costa Rica and other fun places across the globe!
Get out and paddle and STAND UP for your health.
Suzie Cooney, CPT
Suzie Trains Maui http://www.suzietrainsmaui.com
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