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:

Tweet  To listen click here.

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

TweetTaken from the Maui Breakfast Club August 9th, 2011: Suzie Cooney of Suzie Trains Maui, Health & Fitness Segment every Tuesday morning at 7:38 am on KNUI 900 AM. Listen here: Radio Segment

Throw away the diet books, thigh blaster or ab roller and if you live near any body of water, hop aboard and paddle to shed unwanted pounds now!

It sounds like an infomercial but I’m really serious. I’ve been helping people shed unwanted weight here on Maui and spreading the word for some time now, on how thousands of people are, as I wrote this article for ATHLETA; are literally “Sweeping Their Way to Health”. It’s really true. I’m hearing from so many people, besides seeing my clients and others around the world completely transform their bodies; paddling away the fat.

I wanted to share with you a couple nice entries of the many of received on how SUP has literally shaped their lives and bodies. It’s so inspiring and I hope they inspires you or someone you know who would like to enjoy losing unwanted weight. It is possible and it’s fun!

Here, my dear friend and avid paddler Lucija Kordic, from Alameda, California, braves the chilly waters of the Bay Area and shares, ” My pants fit much differently now and I fit into some of my set-aside size 6 pants. SUP and intervals on the treadmill both make a difference!” Lucija is now training with me with her new SUP Endurance Program designed to help her improve her paddling strength and endurance for long distance racing. Go Lucy go! See you on Maui soon!

If you live in the Bay Area and want to get to know some paddle buddies, Lucija organizes casual paddling groups and is the ultimate host. This I’ve experienced myself. You can hook up with her group at: http://Meet.Up.com/East-Bay-SUP

I’ve received so many emails on how stand up paddling, also known as “SUP” is changing people’s lives and it just so happens that one of the keen health benefits is amazing weight loss. I’m not just talking loss of pounds, but more like shedding their old ways.

I’ve always encouraged my clients and everyone to find a sport, especially SUP, to enhance their current training as a cross training tool. What happens more times than not, is it becomes an obsession! Wow. Besides having to throw away hard earned money on marriage counselors, maybe a new pair of $80 Spanx, the moderate investment of one or two boards, paddles, leashes and some sunscreen can also result in relationship bonding. SUP is so easy, couples are losing weight together AND getting quality time paddling off into the sunset.

I’ve always found that most of my clients and people who write me, have had the light turn on in their lives with SUP. They have found their calling and are so taken with the sport, it consumes every waking hour. Now they have racks on their cars, very cool, hang out at the local SUP shop and talk “board talk” or what event they may register in, or simply enjoy the “healthy” camaraderie that develops along with wonderful new friendships.

This sport is very contagious and what comes along with is the healthy lifestyle. What a great bonus. As one develops their love for SUP, unknowingly, because your total body is getting a continuous workout; one can easily start to notice remarkable changes in their body. What is commonly noticed first, is one’s core strength. I’ve written so many articles about the power of the core for SUP, and how to train your core to get stronger to paddle stronger, it’s truly the first thing that people always say, “Wow it really works my core.”

In Redding, way North of my hometown, Sacramento, California lives Matt Ivey, very new to SUP and boy does he have the stoke and has he

Matt Ivey Looking Great!

gotten in great shape! He says he was his wife’s ginny pig and suggested he do SUP with her while she was pregnant and suggested that he join her too. Read the rest to see how he lost 10 lbs and also learn how SUP helped him manage some pretty serious injuries he had. He’s got big plans to grow SUP in his life and business.

Matt writes:

Suzie,

I just got into SUP about a month ago and I am totally hooked. I have lost about 10 lbs and my core/lower back are feeling the increase in strength. I love is so much my wife and I are adding SUP rentals, ecotours, lessons, and fitness/yoga classes. My wife is 20 weeks pregnant and she is a manager of a gymnastics gym. She has been using the SUP to stay in shape while she is pregnant and has been working on a fitness program. So that means I have been her ginny pig when it comes to testing her exercises on someone. I also like my alone time so every other day I have been paddling upstream on a local river for a hour.

I come from a background of playing sports and lifting heavy weights. Over the past 6 years I have broken and dislocated my left ankle, separated my right shoulder, tore one of the heads of my left bicep, broke my right thumb, and sprained my right mcl. I also have several degenerative disks in my back so needless to say I can no longer play the sports I once loved.

But what that also meant is that I could no longer lift weights in the gym. This lead to me becoming frustrated and out of shape. After relocating to a new town and stumbling on SUP (we had seen it on Maui 3 years ago but were more concerned with surfing) I was instantly hooked.

In fact I even had my wife take a before photo so I have something I can compare it to after I feel like I have reached my goal. I have also been incorporating a slackline into my balance and core training. Between the SUP and Slackline I feel like I have found a great routine that works for me.

I could chat all day about SUP and what it has done for me mentally and physically. Both my wife and I have out degrees in Recreation Administration and Business so we are looking forward to putting our education and experience to use helping others share the passion we have for SUP. We have been following you and all that you have done for the SUP industry. Thanks for all of the inspiration and knowledge you share so well.

Matt Ivey
Adventure Recreation LLC
530-255-4505 Business
707-321-7224 Cell
adventurerecreation.co ( this is not a typo )

Thanks so much Lucija and Matt, and to the many others that wrote me and shared their SUP weight loss stories. As SUP grows so does the opportunity for more people to get fit and healthy. I really encourage those new to the sport to take the opportunity and feel and experience what all the buzz is about. As I always say, SUP will change your life.

To see all of my articles about how to get stronger for the sport of SUP, go to:

http://www.naishsurfing.com/sup-fitness/

If you’re on Maui in early November, stay tuned for more details on my SUP Cross Enduro Beach and Water Fun Fitness Challenge!

Paddle in good health friends,

Suzie Cooney, CPT owner of Suzie Trains Maui

See Naish SUP Team Profile here: http://www.naishsurfing.com/team/suzie-cooney/

I ride Naish boards. The line up for 2012 is unreal! We’ll have up to 31 boards like last year and the lines, designs and graphics are killer. I’m so stoked for the winter, monster swells and for some exciting Maliko runs. Check out the current line up here:

http://www.naishsurfing.com/boards/

This is the final series on Leg Strength for stand up paddling:

Last Week: Strengthening Balance Exercises for your Legs    Also: Leg Stabilizing Exercises for Better Board Control

Power Exercises:   To See Suzie’s entire article: http://www.naishsurfing.com/sup-fitness/legs-power/

Training for power comes with time and one should have a pretty good base of fitness before attempting some of these exercises. Extra precautions should be warranted to those who may have ankle weakness or other orthopedic challenges. You may have heard of plyometrics, which refers to very powerful, 2 legged, explosive like exercises that help speed and power.

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

Exercise 1: Box Drops
Equipment: Box or stable platform (24-29 inches off ground)

Equipment: Box or stable platform (24-29 inches off ground)

 This powerful exercise can be a great cardio blast too. You can increase the difficulty by changing the speed or height of the box or platform you are jumping to. I suggest not standing too far away from the box or too close; about 12 inches away from the box seems to work well.

 For Exercise 3 & 4  go to: http://www.naishsurfing.com/sup-fitness/legs-power/

For more information and tips from Suzie Cooney go to: www.suzietrainsmaui.com
and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter. 

by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider

You can click here and go directly to the full article: http://www.naishsurfing.com/sup-fitness/

 To read the rest of the article and to see all the exercise photos of Suzie and her training go to: http://www.naishsurfing.com/sup-fitness/

Every month Suzie will provide Naish and their readers more helpful training tips for beginner to advanced stand up paddlers.

For more information or to book Suzie for an event, host a SUP Fitness Clinic or for private training/instruction e: info@suzietrainsmaui.com or got to:
     http://www.suzietrainsmaui.com

To follow Suzie on Facebook:Suzie Trains Maui     https://www.facebook.com/suzietrainsmaui

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:

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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:

Changing the Variables in How You Train

1. Interval Training Tabata: The first style of interval training is a superior way of burning 9x more fat!  We all like the notion of maximizing our efforts in the least amount of time and one popular method of interval training I enjoy is called ” tabata training”  developed by Dr. Tabata from a well known Fitness Institute in Tokoyo, and defined in Wikipedia as:”  A popular regimen based on a 1996 study^[2] uses 20 seconds of ultra-intense exercise (at 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

With a special focus on the larger muscle groups in exercise selection, this kind of training, I’d recommend sliding into your current routine once a week at first. I will do about 3 a week. Also when using weights,  go much lighter on the weight selection than you ever imagined.

THIS IS INTENSE! LET ME REPEAT, VERY INTENSE TRAINING!

To break it down, here’s the timing:

20 seconds all out                 Rest for 10 seconds (recovery)     x 8 sets   DOWNLOAD FREE TIMER HERE or click  : http://www.tabatatimer.com/

Great music matters! If you have the right music, you will feel more positive, have more energy and make it more of challenge than hard work. Trick your brain. The right music will have a strong affect to psyche you up. Your pace will automatically sync with the music.  Simply Google music for tabata or music for interval training. This will keep you on que so you don’t get distracted.

Exercise Selection for Tabata Interval Training:

First and foremost is sprinting is proven to get the fastest results. Focus only on the big muscles to equal big results. I like the front squat ( bar in the front of you on your shoulders, grip on the bar slightly wider than shoulders, keep elbows up ) vs. a back squat, which has a much higher carry over affect.

You can also work into the mix 10-15lb kettle bell for kettle bell swings. Also I’d suggest getting some sort of timer like a watch where you can see exactly where you are in the workout, you don’t want to have to think too much, all of your concentration will be on the exercise. They also have special tabata timers.

Now, if you’re just starting out on the “concept” of interval training, my personal recommendation for you is to take it slow and gradually work your way up to higher intensity and longer bouts of sprints or choice in cardio training exercise.  For example, if treadmill training for 30 minutes, you’ll want to include 5 or more instances where you’re running so hard for 15-30 seconds  you can barely talk! Bring it down, but not to full recovery, say at 75-80% of your max for a rest of 90 seconds and pump it up again and repeat until you’re done.

As your lung capacity increases, so will the seconds increase on that 30 seconds. In a week’s time, try 45 seconds and so on. Keep in mind however, the longer the intensity, the longer the recovery. One can’t maintain above the full lactate threshold, so just be mindful of this. You don’t want to bonk.

Interval training is just one way to shock your body.

2. Fast Paced Circuit Training: The quality and intensity matters for this type of training. Thirty minutes will do just fine. I suggest a total body approach; using light active stretching to include a few core exercises to warm up for about 5 minutes.  

In my studio or the beach I can accomplish the same burn rate affect with little to no equipment. I literally will set up stations starting at the top with shoulders, back, chest, legs, biceps and triceps. Abs are ultimately saved for last. Remember your abs support you all throughout the entire circuit for as long as you can handle.

The pace is very fast, a little lighter on the weight side, with minimal to no rest in-between each .  We always set a goal before we begin and try to hit those numbers. The number of reps are roughly 12-15 and we don’t stop.  This is designed to burn and allow your body to adapt to a higher level of total body endurance.

Another way to approach this style of training, is to “time” each station and do as many reps as possible in 3o seconds, then move on to the next station.

Shocking your body sometimes is necessary. Keep your training fresh and mix it up. I also encourage my clients to have a 3 sport training day if you have the luxury of time.  If I could, I’d surf for 30 minutes, SUP for 30 then windsurf or dirtbike.  If I was totally feeling studly, I then come home to the studio and do intense cardio for 30 and light weights for recovery. Now that would be fun for me!

Hope you enjoyed the article and I encourage you to share what you do to make training interesting and how you’ve maybe tried this style of training.

Aloha,

Suzie Cooney, CPT  Suzie Trains Maui

For inquiries about my training on and off the water go to http://www.suzietrainsmaui.com

For more athletic inspriation, check out our talented crew at The True Collection Website: http://true-collection.com/index.php

January 5, 2011 – Reporting from the most beautiful SUP and surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone.

We have all the gear from INDO Board, including the new Gigante disc to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!

We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.

The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!

It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.

Then off to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.

In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.

Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.

You can tell we’re having too much fun. I can’t wait for this spring when I host my STAND UP For Women’s Health and Fitness in April, here at the lovely Zancudo Lodge! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events.   

This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday. 

Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars.

Pure Vida and Aloha!

Suzie Cooney, CPT of Suzie Trains Maui

photos by Marvin Ortiz

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

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

It’s time to sweat, huff and puff and get uncomfortable!  Can you really get a 12 pack in 5 minutes? Want to lose those lingering last 10 pounds you can’t seem to shake?

I’m here to tell you, you must be a little uncomfortable in your training sessions and when you work out some of the time, otherwise wouldn’t everybody workout?

I have a saying that I whisper in the ears of my clients who are ready to give up on that one little last rep, or if they feel another bead of sweat rolling down their face:  I smile big and quietly say,  “ this is where your body changes”.

Here are a few tips to bust that plateau and push a little harder:

Music:  Rock out, find that song that makes you move and groove. Sure works for me. Now you can enjoy your tunes on the water! How fun is that. If you’re paddling a long distance paddle, just don’t turn it up too loud so you can hear a whale breaching or spouting behind you ( only on Maui )

Self Message: What’s your mantra? What can you say to yourself so you get through that tough set? Come on you wimp!   What would you say??

Setting goals EVERY workout to meet your long term goals:  Track your results so you can see progress. Without benchmarks you have nothing to weigh your performance against.  At your next work out, tell yourself you’ll do 50 hard ab crunches or add and extra10 minutes to my treadmill time.

Change It Up: You want a hard body, you must train hard in many different ways. If you’re bored I guarantee your body is more bored and content to stay the same if you do the same. Simply by adding 25 jumping jacks between each set, look out that can add up and be a great training variable!

Keep in mind, there is a difference between pain and a little stress on your body. Be prepared to be a little sore once in awhile. Muscle soreness is a part of the body recovering and even on the second day after a hard work out, you can feel it the most.

Intense training is good, but equally important is rest and recovery. Learning about how to eat for training and recovery will allow you prepare, get through and recover through a harder training session.

Suzie Cooney, CPT