Shock Your Body to Get the Results You Want!
by Suzie Cooney, CPT of Suzie Trains Maui
World Champion Greg Minnaar
You ask, “shock your body”? Yes indeed, train really hard! Want to make serious changes in your body, read on. I’ve written many articles about how to avoid the dreaded plateau and burn extra body fat and now it’s time again to revisit this well-known training topic. I want to share in this article a couple different types of training methods that may just help you get through that time when your body is not responding and needs something very different to make these changes, or shed those last 5-10lbs. Let’s burn that fat baby!
I often whisper into the ears of my clients when they are grunting in the sand, covered from head to toe in sweat and I’m trying to get just one more rep out of them, as their teeth are clinched, I softly say, ” this is where your body changes”. I get the rep and they look at me like I have three heads, but they did it and get the results!
My True Collection team mate, Greg Minnaar trains hard! To pull these tricks and to maintain this kind of speed his routine is intense. Check out these photos:
There are many styles and types of training that offer many good results. Training needs to be fun, BUT it also must be effective and not lead to injury. Starting with a good base of fitness first before exploring more “hard core” training methods is highly recommended. If you go out of the gate too hard, or mix too many different types of training together all at once, for example, plyometrics, interval training or increase the numbers of pounds you’re lifting, there’s a good chance you could get hurt and you have a set back.
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
If you’re feeling bored and tired of the same fitness routine and want to pump up your workout, let’s take it outside. We live on Maui! Even if you live on the mainland, get away from the florescent lights and enjoy the sunshine. Or when the snow falls, grab some snow shoes! I’m always encouraging people to change it up so your body keeps changing for you.
Here is my client Joel Edwards riding in the Iao Valley. He loves to ride his road bike, cross the island channels in his one man canoe or with a team of 6, kite board, stand up paddle,;taking advantage of the great outdoors here on Maui! His cardio is strong and when he’s in my studio, we train his core, strength and balance training. Joel is often a 3 sport a day kind of person! Go Joel!
Here are a few tips to working out outside, whether it is in the park, or at the beach.
Make sure that you are extra hydrated. Although Maui isn’t as humid as other parts of the country, it’s a good idea to drink a little more water prior, during and after your workout. Wear sunscreen and even a light colored hat. Protecting your scalp from burning is important. Hats can also keep you cooler. Maybe head out earlier or later in the day say before 10am or say past 4 o’clock so you don’t overheat too fast vs. in the heat of the day. Grab a rash guard if you want extra sun protection.
Also, if you are thinking of walking or running on the beach, and you haven’t done so in a while, it may be a good idea to perform a little more active stretching with emphasis on the calve and hamstring muscles. Start out slow, keep your body upright and avoid leaning too far forward. Watch your stride and keep your pace steady.
If you kick off your slippers to enjoy the nice soft sand, remember to scan where you walk or run at least a few steps ahead. Sometimes there hidden chunks of coral that can take you down so fast you won’t know what happened. Watch out for twigs, sharp pieces of glass or here on Maui, sharp kiawe branches.
Besides walking or running, some of our beaches have picnic tables and benches. These are great to do single leg squats, tricep dips on or pushups! What I love to do, is deep sand lunges up in the dunes at Baldwin Beach. I also carry some tubing to wrap around the trees to perform back rows and tricep presses and core exercises.
Besides walking, riding your bike or running, you can paddle your canoe, hike in the crater, surf , or your SUP ( stand up paddle board). Tennis is a great total body workout. Did you also know that swimming 1 mile is equivalent to running four?
Remember, if you’re reentering fitness, take it slow and you may want to check with your physician if you have any specific injuries or are rehabilitating from surgery. Always be sure to warm up with some active stretching, eat at least an hour before you workout and maybe keep some extra energy good to keep you going.
For more tips or if you want to get into the shape of your life, call me at 808-283-2121 or email me: http://www.suzietrainsmaui.com/contact/
You CAN be healthy and fit! Thanks Joel for inspiring me and so many others!
Suzie Cooney, CPT Suzie Trains Maui
Follow me on Face Book: http:/www.facebook.com/suzietrainsmaui
Riding from sea level to 10,023 was on the minds of over 200 competitors from around the globe, to participate in one of the most challenging cycle races on the planet. Cycle to the Sun. Organized by Donnie Arnoult, owner of Go Cycling Maui and Maui Cyclery, this event drew out some of the top athletes from Germany, Japan, Colorado and we even had a few of our local heroes. I believe one of the youngest entrants was 11 years old!
Donnie and wife Michelle did a great job of organizing this event and the volunteers at the rest stations were incredible. The after party was a feast, that included music and even a magician to entertain the kids and us big kids!
One competitor from Maui stood out. Former windsurf champion and my neighbor and friend, Alf Imperato. Alf’s impressive time of 3:22 gave him the title of “fastest man on Maui.” Alf’s training regime was quite intense, often seen at our gate at sunrise doing double rides.
I asked Alf if he’ d tell me how he trained, his goals and what drives him. Here’s what he wrote:
“Training for this year’s event was mentally one of the easiest contests that I’ve ever trained for — I didn’t have to do it for sponsors, prove anything to anyone or finish in a certain time for a paycheck. This ride was for me to better my time from last year. With that said, it WAS one of the most physically challenging training schedules I’ve ever had! The ride up the hill is only steep every step of the way, and breathing becomes an issue, especially when you get to altitude.
Over the last few months, I tried to focus on speed and average speeds for every climb throughout the course. Obviously, we all have good days and bad days, but it’s important to see gains and progress through your training (and each day certainly won’t be faster or better than the last). After almost nine (9) months of riding with a heart rate monitor and keeping records of mileage, heart rate, food intake and overall feel — I had a pretty good idea of how not to get hurt or over train. SO, the last two and half months before the ride, I put all that aside and figured the longer I could stay in my “CAVE OF PAIN” the faster I could go up the hill. It only seemed to come down to self-discipline to continue and increase how much you can put yourself through without cracking and giving up. That doesn’t just include pain in your legs, higher heart rates, being tired or pushing a bigger gear. It carries through to eating better, avoiding empty calories, getting more sleep, using time more efficiently, and keeping work where it belongs — at work. Our days are ours’ for us to ENJOY!”
Thanks Alf for sharing. Simply awesome and a definitely words from an athlete!
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.
When you look in the mirror what do you see? Remember the mirrors at the fun house when you were a kid? You laughed and giggled when you saw your body as short or wide and a little distorted. But as we come up in age sometimes in real life we may feel awkward or uncomfortable in our bodies. The key to feeling good about your body is to learn and respect our natural shape and get rid of those negative thoughts and replace them with positive ones.
Body Image is:
How you see or picture yourself.
How you feel others perceive you.
What you believe about your physical appearance.
How you feel about your body.
How you feel in your body.
People with negative body images have a greater likelihood of developing an eating disorder and are more likely to suffer from feelings of depression, isolation, low self-esteem and obsessions with weight loss.
I often come across training clients who have a vision of how they want to see themselves vs. who they really are and how their bodies are made. Genetics, medical conditions and other physiological factors play a role in how our bodies take shape.
One list cannot automatically tell you how to turn negative body thoughts into positive body images, but a few tips can help you think about new ways of looking more healthily and happily at yourself and your body.
Tip # 1 Appreciate all that your body can do. Every day your body carries you closer to your dreams. Celebrate all of the things your body does for you: running, dancing, breathing, climbing, laughing, dreaming, etc.
Tip # 2 Keep a top-ten list of things you like about yourself that aren’t related to how much you weigh or what you look like. Read your list often. Add to it as you become aware of more things to like about yourself.
Tip # 3Remind yourself that true beauty is not simply skin-deep. When you feel good about yourself and who you are, you carry yourself with a sense of confidence, self-acceptance and openness that makes you beautiful regardless of whether or not you physically look like a supermodel. Beauty is a state of mind, not a state of your body.
No one is a perfect “10” but you can see yourself as a whole person. When you look in the mirror next time, see yourself as you want others to see you; as a whole person.
“Fit Doesn’t Mean Perfect”
If I can help you or someone you know who is longing to be healthy and fit, please call me : 808-283-2121 I can help!
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