Suzie Trains Maui BLOG

August 28, 2010  Maui, Hawaii

Anyone who has had the luxury of visiting or living on Maui, can only describe the beauty of the ocean. Having the opportunity to experience it, play in it,  and making it a part of one’s healthy lifestyle, one can only be so fortunate.

Once again, I had the pleasure of meeting some fine women of Maui who joined me in this experience. These women charged on the water and did it with confidence, grace and power.

A Healthy Day of Fun on Maui

Stand up paddling   ( SUP ) offers all of that. Today we also had a surprise, a small pod of curious dolphins!  Rarely do I see them so close in and it really made for a memorable experience!

Meet Jenn, Peggy, Stacey, Monica, Janet and Amanda.  What a cool group of gals. Of course we laughed, splashed and tried a few moves on the board that caused a few grunts  ( Stacey…..     ).  What I also thought was great, is that we traded boards now and then to feel the different types of board that offered new challenges. Some boards were less stable, some more.   Their paddling strokes by the end of the hour were very impressive.  I had a stubborn droplet of water on my camera, so sorry for the blurry photos!

Peggy

Thank you, thank you, thank you Suzie! Saturday was an amazing day for me. I was definitely apprehensive about my capabilities. I have terrible balance, but I really wanted to learn a sport that would let me enjoy the ocean. Your instruction and encouragement gave me the confidence to try and I had so much fun (even if I did spend more time in the water than everyone else)! I now feel confident in learning the basics and I know that I can easily get back up when I fall. Enjoying the peaceful morning with a great group of women and seeing dolphins made the experience that much more special. I can’t wait until I can go out again! Thank you again, you really are an inspiration! And also thank you for the goody bag and to your wonderful sponsors, Naish, OluKai, and the American Heart Association, who so generously donated to our goody bag.

P.S. I didn’t want to return my rented board without getting a bit more practice. I met my husband and we went to Wailea Beach. I showed him what I had learned and then he too gave it a try. He’s not much of a water person but he shared my enthusiasm and so next time we’ll rent two boards and practice together. My goal is to purchase boards and make this a regular part of our life. And hopefully, inspire my daughters too! Thank you.  Peggy, Kula

Thanks to Suzie I can now call myself a Stand-up Paddler!  I had tried many times, to stand up on a board, and always failed.  It was so frustrating.  I could never get my balance.  Taking Suzie’s clinic taught me all the little “secrets” and tid-bits that you would not know on your own or a friend won’t tell you.  I was up standing and paddling immediately and kept it going the whole time!  Although I’m sure my form was not it’s best, I felt like a pro.  I have since gone by myself with no problems at all.  I am now purchasing a board and will make it a point to get out there as often as I can.  Great exercise, great scenery and great fun!  Thank you Suzie!  You are a dream!!  Stacey, Kihei

Hi Suzie!

Wow! Thank you so much for the AMAZING and INSPIRING free women’s SUP clinic you held today. With absolutely perfect weather and your constantly cheerful and encouraging attitude it could not have been any better.  We were greeted by lake like conditions and Suzie’s contagious zest for life.

Starting it off with helpful safety tips and a little basic SUP 101 we were off! It’s amazing how much more confidant I was entering the water today after getting some tips from a real pro.Once we were out and up, Suzie paid careful attention to each and every one of us individually as well as collectively; and continued to coach and encourage us all.

Continue reading Women’s FREE Stand Up Paddling Clinic on Maui with Suzie Cooney and Dolphins Too!

photo by Simone Reddingius

As most of you know, SUP or stand up paddling is a big part of my life and I enjoy teaching others and sharing the health benefits of this sport.

Here is an article I wrote for ATHELTA to share my knowledge and enthusiam for how I see the sport shaping the world but more importantly, how it’s getting more people healthy.

I encourage you to read and share how SUP has benefitted your health!  Click here to read the full story:

http://www.athleta.net/chi/2010/08/20/stand-up-and-%E2%80%9Csweep%E2%80%9D-your-way-to-better-health/

Well, by the overwhelming response and stories I read as one of the judges for  the most recent ATHLETA and SIREN SUP contest, one can say that any age, any person  can “sweep” their way to better health, just about anywhere there is water. People all across the world are “sweeping” their way to better health and having more fun than they ever imagined. “Sweeping” is a slang term used to describe the sport that is going viral faster than any social networking media and changing the world of sports on any body of water — and just about anyone can hop aboard.

Stand up paddling, paddle surfing, or SUP is helping people of all ages and  sizes catch the surfer’s glide, and helping people in all walks of life get fit and healthy, faster and safer. People are simply getting addicted. The Wall Street Journal recently reported on the rise in popularity — not just for those, like me, who are fortunate enough to live in Hawaii or California, but anywhere there’s an ocean, lake, bay, or even river rapids, you can find this world phenomenon catching on. There are SUP fitness boot camps and clinics popping up anywhere there is water. You may have noticed more races and events happening in your community too.

Below are some photos of a recent FREE women’s Sup clinic last month, and these gals were wonderful.  In the first hour, there were smiles across the ocean and a new found ticket to health.  I do these monthly to ensure the health of our community and introduce women and men to a new way to get fit! For “fun” I had the girls attempt a few push ups. They were amazing. On the right is Amy Hampton, the Director of Maui’s American Heart Association, getting her heart pumping!

WHAT’S SUP?

According to Wikipedia: Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and began as a way for surfing instructors to manage their large groups of learner surfers, as standing on the board gave them a higher viewpoint, increasing visibility of what was going on around them — such as incoming swell. To begin with, this started with using a one-bladed paddle, whilst standing on a normal length surfboard. The popularity of the modern sport of SUP has its origination in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.

THE BENEFITS OF SUP

Not only can you lower your blood pressure, improve your cholesterol and feel more energized after a session, but the overall experience of being on the water is often touted as “aqua therapy.” The benefits of having a sport you enjoy and can do on a regular basis can alter many of the morbidity factors that decrease our health and plague our society.

I use this sport as a cross-training tool for almost all my clients who are comfortable in the water and who can swim.  It is low impact on all joints and is also being used to improve balance and core strength for people recovering from serious injuries.  I used my stand up paddle board to recover from a serious bilateral leg and ankle accident.  I have also witnessed this sport transform people’s lives overnight, by instilling a new found level of confidence and achievement, making them feel invincible!

As a sponsored team SUP rider for Naish International, instructor, and SUP clinic organizer, I love to introduce the sport to everyone who visits Maui, and help others perfect their paddling stroke  — from flat water fun to waves, and the really popular coastal long distance down winders we do here on the North Shore of Maui.

But, before you hop aboard, I’d like to offer my professional experience and expert resources about water safety, board and paddle selection, and how to maximize your fun to maximize your health so you can glide into your later years with a smile and healthy body!

WATER SAFETY

Continue reading ATHLETA Article: Stand Up and Sweep Your Way to Better Health by Suzie Cooney August 2010

Come one come all for this fun, casual, social paddle on Maui!   Canoe or SUP under the full moon, meet new friends and enjoy a new experience.   Very casual and we meet at sunset. Look for the two tiki torches.

(weather permitting)

Glo sticks provided to first 70 people.

Click here for location: http://www.suzietrainsmaui.com/events-clinics/

Any questions, call me at 808-283-2121      Suzie

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

Jeremy Riggs cross training

Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his age group, 14 foot no rudder class, at the 5th Annual Naish Paddle Championships here on Maui July 18th. Jeremy finished with an impressive time of 1:18:45.  Click here for more race info.    This is the 5th year in a row he’s won the Naish  rudderless division. I know he wants to keep this streak going!

“Suzie’s training keeps me at a high  level of fitness without paddling. I’ve learned some really challenging exercises that are fun and will keep me strong outside of paddling. I also want to prevent injury.  The number one thing Suzie gives me is more confidence and now I feel more prepared. Suzie’s helping me out tremendously. I’m doing more, so I should be better. ”

Jeremy Riggs Naish Race photo Jimmie Hepp

Jeremy photo by Darrell Wong

Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01.  On June 12th, 2010  the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle

Jeremy Riggs BOP Oahu photo Simone Reddingius

in  Oahu,  his time was 1:39:15!  Along with relay partner Mark Raaphorst, they took first place in the  April 24th, 2010  Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .

Jeremy is definitely strong and focused. We’re keeping it simple for now and introducing core and stabilization work, in addition with specific exercises to increase paddle power and endurance.  Here in this photo, he’s performing a shoulder press with light, 10lb kettle bells while balancing on a Vew Do board to help promote quick reactions, glute strength, shoulder endurance and independent leg performance.

Jeremy Riggs, photo Jimmie Hepp

By keeping his body in tip top shape, this will help  Jeremy prevent injury and overuse incidents. Over training is common in top athletes and learning how to balance a training routine is paramount to break through to the next level.

Jeremy photo Dale Kanekoa

If you want to be the best in your sport, I’m here to help you! No matter what level of performance you’re seeking we can increase your performance and endurance.

Jeremy lives in Maui with awesome wife and mother, Jill, baby Ruby and big sister Natalie.

Call me for a complimentary introduction visit 808-283-2121  or visit my website at http://www.suzietrainsmaui.com/blog Follow me on Face book by clicking here:
http://www.facebook.com/suzietrainsmaui.com

Girl Power!!

              July 24, 2010 :    Maui, Women’s Free SUP Clinic with Suzie Cooney of Suzie Trains Maui

I was so impressed with the enthusaim and immediate skill with these eager gals, I just couldn’t believe it. We started with some light stretching and then we discussed the importance of water and board safety, followed by land instruction and off we went past the small break.
    ( see comments below from participants)

A special thanks to “Coach” from the Naish Maui Pro Center, for filling our goody bags with awesome beach towels. Also a big thanks to Matthew from OluKai Premium Footwear  for our special VIP cards. I love my OluKais! And lastly to Amy Hampton who also joined us, who is the director of the Maui American Heart Association, and gave us healthy recipe books and walking pedometers to encourage our goals of living a healthy lifestyle!

Here’s a fun slide show that shows off these sporty wahinee’s SUP skills. 

The Flash Player and a browser with Javascript support are needed..

“Today was really special, made so by a beginner’s Standup Paddleboard lesson for women by a woman, Suzie Cooney — fitness trainer/paddleboard racer/and model. 

 I have to admit, though, that I did have some deep reservations.  Would I be able to standup without repeatedly falling off?  Would my inexperience keep me from the experience? And, more importantly, would I still have my two front teeth afterward? 

 Well, I’m happy to say that my worries faded away almost as soon as I met Suzie, who with her calm and confident manner shortly had me feeling much the same way!  We started with stretching exercises, water awareness and proper board techniques, all of which gave us a better understanding of what we were about to face.  Then with boards and paddles in hand, off we slipped into the ocean, belly butterflies in tow. 

 Within minutes we were all standing and paddling this way and that.  Photos were taken, laughs were shared, boards were traded and at one point we even did pushups on them!  How’s that for new-found confidence? 

 I guess it proves the theory correct, that if the instructor is all she should be, so shall we be all we can.  Funny how that works because today, one woman – Suzie — instilled new confidence in six other women — through Standup Paddleboarding!  Now that was really special!”  
    Elaine from Lahaina

“Suzie –

 I can’t thank you enough for the wonderful morning.  As you know I’m not a regular “water person”.  My first time trying SUP, I wouldn’t have imagined I would have had such a good time.  Your instruction and coaching made it a great experience.  As you saw when we were out there I couldn’t stop smiling.  Your tips and encouragement made all the difference.  Meeting all the girls was great, what a great way to spend a beautiful morning.  I’ll be looking forward to the next time I can get out there with you.  Thanks for being such a good teacher, friend, and example of an empowered woman.  I always feel so cared for when I join you on one of your adventures.” With Love and Aloha, Lark from Makawo

“If you haven’t taken a SUP clinic from Suzie yet, I highly encourage you to do so!  Her enthusiasm for the sport is infectious and very obvious in the way she handles both herself and the participants.  She takes great time and care in helping us to prepare both mind and body through stretching exercises and safety awareness before we enter the water. And she does it in a way that is fun and enjoyable.  Once we are on the water, the fun continues and I can guarantee that you will lose track of time and not want to get out.  Thank you, Suzie, for your time and patience in empowering women to be healthy and active through the sport of stand-up board paddling!”     Rhonda, Makawao

“Aloha Suzie,

Thank you and Naish for sponsoring a truly special day.  The day was everything I could have imagined and more. You are such a professional from the first phone call to the follow up emails.   Your love for life shines through and makes everyone around you happy to be out on the water with you. (even when you had us doing 20 push-ups on our SUP boards!)  Your SUP instruction was why I came to a SUP clinic and I was not disappointed. However, it is the joy I felt sharing the day with such an amazing group of women that I will remember always. Suzie’s love for the ocean and desire to share health and fitness is inspirational.  Mahalo for a wonderful experience!!!”  Karen Gallagher

“Thank YOU so much Suzie!

 I had such a great time with you and ladies out on the water yesterday! It can be intimidating to try a new sport  like SUP (especially for women) but your safety briefing and instruction instantly put me at ease as a first-timer. I appreciated your taking the time to tell us about all the different options for equipment and the goody bags were amazing! I look forward to paddling with you again soon!

 Thanks again!”   Amy Hampton,  Kihei, Director of Maui American Heart Association 

I am so glad to know these women and may this special day inspire you and everyone you know to be as healthy as you can be. Now get out there and paddle!!!

See you on the water, your fan, Suzie Cooney.

http://www.suzietrainsmaui.com  

Join me my Face Book Page:  http://www.facebook.com/suzietrainsmaui.com

Stop by and see Coach and the rest of his great team at the Maui Naish Pro Center, 111 Hana Hwy in Kahului.

Jamie Mitchell photo Jimmie Hepp

It was an amazing day and terrific finish! Before the race however, rain squalls passed through that threatened us, as we stood under the Naish tents. We had a staged start inside the gulch this time and it was a little hectic on the holdling line! Next to me, good friends, and people from around the globe attended including paddle board champion Jamie Mitchell. Our local favorites, Dave Kalama, Scott Trudon, Connor Baxter, Buzzy Kerbox, Andrea Moeller, Karen Wrenn, Julia Schweiger, and many other outstanding athletes and friends, too many to mention, and some novice caught lots of glides and the wind finally came up nicely averaging about 20 mph.   (results below, after photos)

Dave Kalama & Scott Trudon

Race Start: Maliko Gulch to Kahului Harbor:   9.54 Miles

Results: 

  From the Maui News:  Eight-time defending world paddleboarding champion Jamie Mitchell competes in Sunday’s Naish Maui International. Mitchell was the top paddleboard finisher, covering the 9.54 miles from Maliko Gulch to Kahului Harbor in 1 hour, 17 minutes, 16 seconds. The top female paddleboarder was Becci Gardiner in 1:50:41. SECOND PHOTO: Dave Kalama heads to his third stand-up title in the Maui International – he finished in 1:13:48. Andrea Moeller was the fastest female stand-up competitor, in 1:22:11.

Maliko Gulch to Kahului Harbor (9.54 miles) Continue reading Naish 5th Annual Paddle Board and SUP Championships Maui July 18, 2010 Race Results and Slideshows

It’s no wonder people love the Naish 14 foot Glide. It’s width of 27 1/4″ and thickest point of 5 3/4″ and the nice hard rails and squared off tail, allows one to glide and connect swell after swell, especially on a good day with 30 mph winds at your back! Or even if your just cruising the lakes for a tour, the board is steady and has the nicest sweet spot. Dropping into Camp One, the swells actually had some size. I loved how the board handled a decent size drop and held good top speed without hesitation or drag.

Here’s a couple shots Maui photographer, Simone Reddingius snapped as we passed Hookipa, on Maui’s N. shore. The conditions were perfect, with a NE direction of winds averaging 20-25, and occasional gusts to 30!

The new bamboo composite carbon paddle was incredibly comfortable and the blade width, perfect. The smaller diameter, matte carbon finished shaft and friendly handle is a good combo. It was stable, allowed for a quick paddle entry and exit.

If you want to test-ride the Naish Glide or any other board, contact the Naish Maui Pro Center in Kahului:

http://www.naishmaui.com/

To contact Suzie : http://www.suzietrainsmaui.com

http://www.facebook.com/suzietrainsmaui

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

Why Diets Fail and Tips on What You Can Do To Be A Success

Suzie Cooney, CPT

Are you a chronic dieter?  How many fad diets have you tried? Diets statistically just   don’t work.  The pounds come off you put them on again, and so the yo-yo cycle continues.

When we set out to go on a “diet” we are not truly committed. Take the word “diet” out of your language and replace with “lifestyle.”  Also, instead of using the word “lose” replace with “shed”. It also requires you to dig deep and discover what is the true convincing factor, as to why you want to shed the weight once and for all. It has to come from deep within and include daily reinforcement.

Most diets are simply not sustainable.  It’s going to take more than just a book, a few low- cal recipes and a DVD they sell to go with it, to make the critical mental shift. Depriving yourself, viewing your diet as a miserable journey adds to the failure component.

Diets also fail because our expectations are too high. We are a society of instant gratification. One needs to be patient, make simple changes and recognize your mistakes and not beat yourself up over them. Move on.   Long term goals are good, but set short term goals that you can achieve daily and weekly will add to your overall success.

Fad diets set you up to fail. Right around the corner of a good day, a ferocious binge awaits. Surround yourself with supportive people who don’t sabotage your efforts.

For every 3-5 pounds you lose, everything starts to feel better! You have more energy, your stress levels drop, your blood pressure drops and your joints of your body and move more freely.

In closing, my clients who are seriously successful with their shedding of weight are serious about their portions and measuring their food. They are also very good at keeping simple food journals to help them keep on course.

Keep up the good work everyone! Aloha,

Suzie Cooney, CPT

http://www.suzietrainsmaui.com

If I can help you achieve your short and long term “lifestyle” goals, I’m here to help! You can reach me at suzie@suzietrainsmaui.com

Find me on Face Book : http://www.facebook.com/suzietrainsmaui