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Improve Balance & Reaction Time: Indo Board Training Gear & Suzie on the New “Gigante” 24″ Disc
Waves are a force of nature like no other. Susan does a superb job to illustrate this and more. A great read!
My Cause: Mental Illness Awareness
Train With Me While You Experience Lumeria Maui
Suzie's Health & Fitness Team/Target Heart RateSimone Reddingius Maui Photographer
Surf Stronger Order This!
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 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
One of the many rewards of helping people with their stand up paddling stroke/fitness/technique is getting emails, photos and updates of their stoke and even better, wins in their local events. Makes a coach proud!
I had the chance to catch up with Scott Boyles at this year’s Battle of the Paddle at Dana Point where I could see from the fire in his eyes, discipline and strength in his body that this was only the beginning for him.
 Suzie & Scott2012 BOP Dana Point, CA. Scott came to Maui with his wife Cheryl last year and took a lesson with me to improve his stroke. He was incredibly technical which I enjoyed all the more. He got it and he got it fast. As a student, he was a quick study and understood the finer nuances that take most people a little more time to grasp. With his anatomical knowledge and practice, I knew he’d have big breakthroughs too.
As he was already in excellent shape, it didn’t take him long to find his true core power ( about 5 minutes! ). He was able to understand how to use and transfer that power directly to the board and water. Impressive.
Scott writes:
“I had paddled[only twice in my life. My wife Cheryl and I went to Maui, called Suzie Cooney. She invited us on a community downwinder from Paia Bay to Kanaha. Could barely stay on the board! Then I took a personal paddle lesson from her, and she demonstrated the great ability to coach technique, but more importantly communicate in an effective way. She was also so laid back as was the community she introduced us to, it really made it a awesome experience.
Went home, bought a board and set the goal to complete the 22 miler across Tahoe race (supported by a lovely wife who knows I need a "focus" on a physical activity). [I] achieved that in 2011. Did a number of other races, many sponsored by South Lake Tahoe Stand Up Paddle. Trained more, paddled lots, coached more by Tracy Day, bought another board a Flatwater Paddle, a fricking rocket. Then won the 18-55 age group in the 12′ 6″ class in the 2012, 22 miler. By the way, all at age 50!
Suzie is definitely a high ranking ambassador of SUP awesomeness, along with many others.”
So when I saw Scott again, as a trainer, of course, I noticed his ripped abs and asked if he’d share his training secret. He makes it look so easy!
 - Scott Boyle defying gravity in plank pose on his SUP
“For my abs: I do crunches once every couple months or so, up to 5 reps maybe 3 sets max. They are hard on the back and really unnecessary! (I learned a lot about true core strength following my second lower back surgery.) Ab strength is totally built on exercises that are based on core and balance as the primary foundation.”
Scott also came in 3rd in age group and 8th overall in the famous Tahoe Nalu long distance race.
Continue reading Nevada SUP Paddler Scott Boyles checking in with a Big Win and Big Stoke
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Health and Fitness Radio Segments with Suzie Cooney of Suzie Trains Maui May 2012
Tune in every Tuesday to KNUI 900 AM @ 7:30am on Maui’s Best Talk Radio Show
The Maui Breakfast Club
Suzie talks with host Tom Blackburn Rodriguez on trending health and fitness topics that interest you! Listen live here,
http://knui900.listen2myradio.com/
May Topics:
 Listen to Suzie's segment here May Day May Day for brides to be: The Feeding Tube Craze! What? Women are desperate to lose weight before their wedding day and will do anything at any high ridiculous cost is the doc is willing too. Restricted to just a feeding tube through the nose down to the esophagus, a good look? Why not just do it the way everyone else does, because after the marriage those pounds will likely sneak back in faster than it took to get them off!
Poll on the Today Show stated that out of 7121 votes, 95.2% thought it was nuts and only 4.8% thought it was okay as long as it was safe.
Exercise 101
Exercise benefits, guidelines and principles for weight loss and health
The Benefits of Exercise
Motivating Yourself to Exercise
Cardio, Strength Training and Flexibility Guidelines
Strength Training Guidelines
Flexibility Guidelines
Listen to Suzie's radio segment here! Continue reading Health and Fitness Radio Segments with Suzie Cooney of Suzie Trains Maui May 2012
September 27, 2011:
 Suzie Cooney Balance Training on Indo Board Gigante Disc Balance training is a key component and is included in all of my training sessions with my clients, as a means to better improve their daily lives, surfing performance, SUP performance, or after recovering from an injury. I’ve written many articles on the topic and thought you might enjoy my quick radio segment from the Maui Breakfast Club, hosted by Tom Blackburn Rodriguez and Kellie Pali-Cruz, every Tuesday on KNUI 900 AM at around 7:38 in the morning:
Below are just a few of the articles that I’ve written regarding balance training. I’m also a team rider for Indo Board Company which supplies me with all of my balance training equipment. They are an innovative company that understands the importance of functional training and offer a variety of various platforms for all levels.
Balance Training Gear for All of My Client’s Needs
UP your SUP Performance by Combining Upper Body Paddle Endurance with Balance and Core Training for Naish International
Balance Training Makes a Key Difference for Two Maui Windsurfers
Strength and Balance Training for Your Legs
Suzie Cooney, CPT is a certified personal trainer on Maui since 2001. Her former background in sports orthopedics has exposed her to unique and challenging cases where her participation resulted in many positive outcomes. As an athlete, lifestyle coach, and professional SUP paddler, she too has recognized the importance of balance training when coming off of injuries or for increasing sports performance, but especially qualified to help those who are seeking to regain and rebuild muscle strength and coordination.
We encourage you to comment or share your experience and success with balance training and how it’s helped you in your fitness.
For more up to the minute Suzie Trains Maui updates, go to our Suzie Trains Maui Facebook Page and Like:
Thank you for taking the time to read and learn with us. In good health,
Suzie Trains Maui Team
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:
To learn more about Greg, go to: http://www.gmfanclub.com/ride/
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.
Ways in which you can Shock Your Body safely:
Continue reading Shock Your Body to Get the Results You Want!
 Lisa deep in it! Motivation. It is the most important aspect of any fitness regime and yet sometimes it is so difficult to find! There are lots of tricks to stay motivated. For me it’s all about doing something I like to do. Then it’s easy to stay active. I also change up my activity… a lot. Winter for me means snow. Lots of snow. I love to snowboard, ski, snowmobile and cross country ski. In summer I enjoy being on the water, at least when the wind is blowing. For the last few years I’ve been learning how to kite surf. Continuing to challenge myself with something new helps me stay motivated. Having a friend to play with is also a great way to stay motivated. Sometimes when the couch seems more appealing than your bike… it’s great to have a cheerleader to help you get moving. And when you have an abundance of energy you get to do the same for your friend.
I’ve always considered myself pretty fit but certainly recognize that there are some big gaps. And at 45 those gaps are getting deeper. 3 weeks ago I was fortunate enough to get invited to tagalong to a Suzie Cooney workout. I hadn’t previously worked with a personal trainer and the session I did was tailored for someone else… but I loved it and immediately booked myself and my husband in for our own sessions with her.
My idea that a personal trainer was akin to an army sergeant couldn’t be farther from the truth. Yet Suzie provides a perfect motivational force! And she is a force. Moving weights back and forth a few hundred times is not on her program which is good because it has never been on my program. I didn’t know you could do some much with an rubber band and a ball. Every training session is different and each session is filled with an incredible variety of exercises. It is never boring. Suzie works hard at tailoring your work out to address each individuals needs. After our sessions my husband and I always compare what we did… and of course.. who is better at what!
I wish that I could take Suzie with me when I am not on Maui because with her help my current fitness goals are getting closer and closer.
Thanks Suzie!
Lisa is an inspiring, charging woman. I enjoy training and working with Lisa for she goes to task and beyond with a fierce focus like I’ve never seen. She has broke records in the studio and takes pride in perfecting and executing all the exercises I put forth and eagerly accepts ANY challenge that I place before her.
For example, standing on a stability ball is no easy exercise. Then why don’t you add some dumb bells to the mix and some shoulder presses. Follow this by a grueling “weighted” session on the Vew Do Board, INDO Board and then finish off with a leg burning round of high performance land surfing on the Brett Lickle special SURF BALL trainer pictured here:
Besides her outer beauty, she is a walking, living example of health and fitness and I hope everyone who reads her story will step it up a notch. When you see her photos you know, this is an athlete! Lisa and I have much in common like fast motors, and fast action packed adventure. You can be sure Lisa will be charging on her snowmobile faster than ever with more body confidence and her training will help her in any condition that is demanding of her catlike, quick reactions. Also be sure to look up if you’re kiting or windsurfing on Maui, she could just be soaring over your head catching some big air. She’s also taken a quick learn to SUP and is already stepping into some tight step turns on her second day! She is real and she is mighty and I’m glad to know her.
Suzie Cooney, CPT
Suzie Trains Maui http//:www.suzietrainsmaui.com
Do not let other’s “shape” your thoughts of how you feel about yourself or your body. I’ve written this article for those who have yet to learn how to love the skin you’re in.
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.
As a fitness expert and lifestyle fitness coach, I often work with individuals who sometimes come to me with a picture of a movie star, or model or someone that has an entirely different genetic body type than what may be realistic. They say, “Suzie I want legs and arms just like that.”
There’s nothing wrong with desiring a shapely or fit body, but the reality of how we are made can often prevent us from being real with who we really are and accepting that genetics, medical conditions and other physiological factors play a role in how our bodies literally take shape.
The key to feeling good about your body is to learn and respect our natural shape. We must get rid negative thoughts and replace them with positive ones. We can do this by learning more about the physiological factors that may influence the result of your training efforts and desired outcome.
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.
It’s been studied, that 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.
To read the rest of my article go to ATHLETA Chi: http://www.athleta.net/chi/2010/11/09/a-whole-person/
Suzie Cooney, CPT
Suzie Trains Maui Follow Suzie on Face Book: http://www.facebook.com/suzietrainsmaui
Moving Beyond Obstacles
You want to exercise regularly, but you keep encountering roadblocks—those creative, persuasive excuses you come up with for not sticking to your plan. It’s a lifestyle! Identify what is in your way and charge ahead! I wanted to share with you a few tips that may help you keep your fitness goals on track. Some days or weeks feel like a huge mountain before you. Schedules, lack of sleep and other demands of life can creep in.
Don’t get discouraged and if you have one day that’s off, simply regroup and begin again.
Here are a few tips that I think might help:
A perceived lack of time is a common excuse for not exercising. When life gets hectic, exercise is usually the first thing to go. It’s easy to convince yourself that the morning jog can wait until lunchtime or after dinner, and then tomorrow!
 Not enough time! Excuse #1: I Don’t Have Enough Time.
Solution. Commitments, responsibilities and the demands of work, family and social life are always going to be there. You can choose to prioritize exercise now—or you can wait until you are forced to make it a priority. You will be more productive! Even just 10 to 30 minutes a day of exercise, if done consistently, can provide heath benefits. How about scheduling 30-minute appointments with yourself in your day planner?
Excuse #2: I Have No Energy. When you have had a long day at work, it’s tempting to want to go home, sit down on the coach and “zone out” in front of the television.
Solution. Schedule your workout for a different time. Get up 45 minutes earlier and go for a walk. Or keep your fitness gear in the car and go straight to the gym on the way home. It may be a good idea to schedule workouts with a friend—you won’t want to disappoint your buddy by not showing up. Know, too, that exercise gives you more energy!
Excuse #3: I Hate Exercise. Exercise can seem like a chore if the activity you’ve chosen doesn’t appeal to you.
Continue reading Moving Beyond Obstacles in Your Fitness Training
Aloha Friends!If you’ve always wanted to have a private personal trainer, this may be for you!
I’ve been experimenting with a few clients and I’ve decided to offer something new and fun for those on a tight time schedule and budget. Express Workout – Suzie Trains Maui. Train with me, get fit and have fun in half the time! Join me in a supervised, custom workout that targets all muscle groups including cardio. Enjoy surround sound while you pump it up and make the most of your time. I’ll be safely pushing you during your workout depending upon your ability. We are constantly on the move. Heart rate is up and we’re having fun!
To maximize the benefits, your 30-minute workout consists of both resistance training and cardiovascular training.
I can make a wonderful a workout for you with two-thirds resistance training and one-third cardiovascular training. In a 30-minute workout, that’s 20 minutes of resistance and 10 minutes of cardio. Yes, just 10 minutes. But 10 strong minutes!
Each workout is different! It’s a great way to jump start your week or get motivated again. Call me for details.
**All new clients are required to have a pre-fitness assessment. Towels and water provided. Assessment includes photos, movement observations, flexibility review, blood pressure screening and lifestyle review.
For more information, Call Suzie at 808-283-2121 www.suzietriansmaui.com/blog
I had the pleasure of getting to know Kevin and his lovely wife Susan when they came to Maui for their usual windsurfing adventure. I worked out with Susan while she was here and had such a great time.
Kevin and I at the time were helping rehab a dear friend and former US Ski Team member, Chris McCutcheon, an amazing athlete. I have to wonder how his knees are holding up these days Kevin?
Kevin has always been on the cutting edge of superior orthopedic technology and advances. As an athlete himself, he understands how important it is to get his patients back on the water, or on the slopes of Lake Tahoe. Patients arrive to his San Fransisco Clinic from all over the world and all get treated like first class athletes.
 Kevin Stone, MD “Many patients with healthy knees, but who are missing a portion of their meniscus, will benefit from a segmental re-growth,” Dr. Stone said.
Click here to watch video of Kevin R Stone, MD. speaking about the Biological Joint Replacement: Meniscus Cartilage Replacement for Arthritis
Collagen Meniscus Implant Opens New Vista for Knee Repair
SAN FRANCISCO, August 18, 2009 - The Stone Clinic in San Francisco reported it implanted the first commercially available meniscus templates in California this past week, opening up a whole new field of meniscus reconstruction. The implant permits segmental rebuilding of portions damaged or missing meniscus cartilage, the fibrous shock absorber of the knee.To date doctors have only been able to remove, suture repair or replace the whole meniscus with cadaver tissue. There was no method of rebuilding or regenerating missing and torn segments. Torn meniscus cartilage leads to more than 1.4 million knee arthroscopies each year in the U.S. alone. Most commonly, surgeons just remove the damage tissue leaving the knee exposed to wear and tear arthritis. The new medical procedure – collagen meniscus implant – literally allows tissue in the knee to re-grow. Continue reading Repairing the Meniscus of the Knee Just Got Better Read About New Collagen Implant |
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