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
By Suzie Cooney, CPT owner of Suzie Trains Maui, LLC
It’s no doubt that Hunter Joslin, Indo Board Balance Trainer’s Founder and developer of the popular Gigante Flo Cushion, entertains and trains with me at this year’s Battle of the Paddle at Dana Point. Hunter was wowing the crowd with some tricks this weekend as Chip Martoccia, VP of Operations and I cheered on.
Hunter Joslin and Suzie Cooney having Gigante fun at 2012 BOP, Dana Point
I’ve been a team rider and ambassador for Indo Board Balance Trainer for some time, and thoroughly enjoy my time with Hunter and crew. We never miss an opportunity to play around and challenge one another. He’s quite the surfer and in very good shape. We’ve shared a few waves together on Maui, and I can say he is just a little competitive!
Hunter asked if I’d do this photo shoot and share some new tricks I’ve been working on in my studio here at SUZIE TRAINS MAUI. Of course! Turns out he had never tried or seen any of these so I was stoked, but under the gun to give him my best.
These exercises are THE ultimate core challenge and require good form, good posture and good overall anatomical health. Remember the core is where all movement begins and is everything excluding your extremities.
This type of training, I also refer to as proprioception training to encourage cat-like reflexes for your lifestyle, prevent injury and to provide the opportunity for your brain to command each finite muscle, tendon and ligament that supports all joints.
Continue reading Indo Board Balance Trainer’s Founder Hunter Joslin and Suzie Cooney Advanced Core Training Exercises on Gigante Flo Cushions
Fourth Annual OluKai Ho’olaule’a May 12th & 13th, 2012
An amazing turnout of over 500 ocean enthusiasts and competitors from around the globe converged on the beautiful island of Maui this weekend May 12th & 13th, 2012 to celebrate OluKai Premium Footwear’s highly revered fourth annual downwind SUP and OC1 race, called the Ho’olau’le’a which translates as “celebration.” The community and visitors came together in the spirit of “ohana” to share, give, and celebrate the ocean.
This highly anticipated event brought beginners, novice and elite ocean athletes together to experience the famed 8 mile stretch of open ocean paddling known as the Maliko downwind run. This stretch of water is fast and offers a unique perspective of racing and spectacular views of Maui’s North shore.
(Full Results link & fabulous photos below)
Part of the proceeds raised benefit the OluKai ‘Ohana Giveback Program; beneficiaries include Maui Cultural Lands and Hawaii’s Junior Lifeguard Program. Click here to learn more about the OluKai Ohana Giveback Program.
A special pre race event offered to those who weren’t quite ready for the 8 mile race, was the non-competitive Fun Paddle Division that was as popular as ever, held prior to the main SUP event. The three mile course from Paia Bay to Kanaha Beach Park gave a taste of the big course to those who aspire to one day advance to Maliko. I had the pleasure of preparing this group with a practice paddle a couple weeks before to get those a little anxious, relaxed and ready. ( see photos and highlights here ). The Fun Paddle Division allows any age, all levels and anything humanly paddle powered.
The OluKai Team greeted and checked everyone in at the Paia Youth & Cultural Center where the paddle began. Music played in the courtyard, safety skis arrived, boards were everywhere and there some nervous jitters as well. After the safety meeting, I lead the group with a few warm-up exercises as 80 paddlers prepared for their downwind experience. We had participants that traveled from Delaware, Oregon and as far away as Australia just for this fun paddle.
Continue reading Maui, Hawaii:Fourth Annual OluKai Ho’olaule’a Highlights, Photos and Race Results
Join Us Saturday April 28th, 2012
OluKai and Suzie Cooney host a Free 3 Mile “Practice” Fun Paddle
Paia Youth and Cultural Center 9AM
( no preregistration required )
In preparation for the 4th Annual OluKai Ho’olaule’a, and the Fun Paddle Division, join us again for the 3 mile “practice” fun paddle, mini downwinder that everyone can enjoy. Build your water confidence. Anything paddle powered can enter as this is not a competition. The start is at the Paia Youth and Cultural Center and will finish at the lifeguard tower at Kahana Beach Park. ( Details below )
Here is a link to one of last years ( 2011 )second practice paddle.
All ages, all levels of paddlers will enjoy an escorted practice paddle with me and other safety folks. This is a great opportunity for those who desire to experience Maui’s N. shore in a fun and safe manor. Here’s a video from one of last year’s practice paddles: ( 2o11 )
So, grab your stand up paddle board, kayak, 4 man, 6 man, prone paddle board, canoe or anything you can paddle! This is your chance to get ready, test your paddle skills, meet some new friends and join the OluKai ohana. The paddle will take the fastest paddler approximately 30 minutes or less to complete and the average time will be about and hour. Take your time, soak in the sun and paddle with your friends. This is not a race, paddle at your capacity.
PRACTICE 3 MILE FUN PADDLE:
DATE: Saturday, April 28, 2012
WHERE: Start – 28 Hana Hwy: Paia Bay Cultural and Youth Center Finish: Kanaha Beach Park Lifeguard Tower
TIME: Start time is 9:00am ( please arrive by 8:00am to sign in and for course review and safety meeting )
We suggest paddlers carpool and prearrange transportation after the paddle so you can retrieve your car from the Paia Youth and Cultural Center. You will need to provide your own board or gear to paddle.
Any questions, please contact Matthew Murasko, OluKai Premium Footwear Hawaii Ambassador firstname.lastname@example.org
To register for the OluKai Ho’olaule’a Fun Paddle on May 12, 2012, click here. The cost is $20 and includes your entry and luau dinner.
More about the Fun Paddle May 12th, 2012:
The ‘Ohana Fun Paddle, is a non-timed, non-competitive 3-mile fun paddle designed for all members of the community to get out in the ocean for a good cause. The shorter course is less strenuous, and a great way for paddlers of all skill levels to experience a portion of the legendary Maliko downwind run. No timing chips, no age divisions, just come out and paddle! Maui’s own fitness and training expert, Suzie Cooney, will lead paddlers on the 3-mile course.
Represent your ‘ohana in coordinated colors and outfits, or wear your best Hawaiian warrior costume. This is meant to be a fun event! The most festive participants will receive special prizes from OluKai.
A portion of proceeds from the ‘Ohana Fun Paddle go to our ‘Ohana Giveback Program benefitting Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.
Also for those who are interested in the 8 mile SUP race May 12th or the OC1 race May 13th click here.
Suzie Cooney, CPT owner of Suzie Trains Maui
Online Registration Now Open for the May 14-15 OluKai Ho’olaule’a
OluKai prepares to welcome paddlers, families and enthusiasts to Kanaha Beach Park, Maui, for the 3rd Annual OluKai Ho’olaule’a
Maui, HI (March, 23 2011) – Registration is now open for the OluKai Ho’olaule’a, a celebration of the ocean and cultures that surround it at http://www.olukai.com/hoolaulea. The event will be held at the Lae ‘Ula O Kai Canoe Club at Kanaha Beach Park, Maui, May 14-15, 2011.
Elite watermen, waterwomen and paddling enthusiasts of all ages will have the opportunity to race the legendary Maliko downwind run on Maui’s North shore, an eight-mile stretch from Maliko Gulch to Kanaha Beach Park.
A $15,000 prize purse will be shared equally between the Elite men’s and women’s divisions of the Stand Up Paddle (SUP) and OC1 races, while recreational paddlers will compete in age groups for trophies and prizes. The SUP race will start at 12:00PM on Saturday, May 14. The OC1 race will start at 12:00PM on Sunday, May 15.
Space is limited, register online by May 4 to receive a Premium Race Package including luau dinner, technical race jersey, and a pair of OluKai sandals. Online registration closes May 10.
Not a serious paddler? Ocean enthusiasts of all skill levels are invited to register for the ‘Ohana Fun Paddle. This 3-mile non-competitive, non-timed paddle starts at 9:00AM on Saturday May 14, and runs downwind from Paia Bay to Kanaha Beach Park. All human-powered ocean craft are allowed, and a portion of proceeds goes to the OluKai ‘Ohana Giveback Program benefiting Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.
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Founded in 2005, OluKai was conceived from a desire for a premium ocean lifestyle brand with a distinctively different point of view and deep values. We are committed to building a unique and better class of products that blend ocean heritage with modern performance. The spirit of Aloha inspired the creation of the Ohana Giveback Program as our commitment to our Hawaiian family.
Uneven Push Ups
This is a very advanced exercise that targets the triceps, shoulders and chest!
“Don’t let your body burn out before the next set! “pushing up” to your feet requires chest and tricep strength. “
Difficulty Level: Advanced Strength
Muscle Group(s): Triceps, shoulder and chest. Great for core stability
Equipment: BOSU, or inflated disc
Progression: Raise one leg off the floor, have friend sit on back, or place feet on another BOSU
Preparation: Place one hand on the BOSU, one hand in push up position on floor.
Legs extended on floor, feet together.
From the start position, lower chest to ground, keep head down and in a nuetral position, and push up back to start position.
Push up with the strength of your entire shoulder girdle back to a straight-arm position.
Repeat movement sequence for recommended repetitions, switch.
NOTE: wider hand postion = more chest action, a narrower position = more tricep involvment
You’ll really feel this, so take it slow at first. Good luck! Tom Callan, surfer and SUP enthusiast makes it look easy!
Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
Whether you surf the big waves of Maui’s North Shore or touring the beautiful channels and waterways of Jupiter, Florida, or on Lake Tahoe, it’s known that if you have good balance and can respond quickly to changing water conditions or obstacles that can come in your path; better chances for a more enjoyable SUP session.
Time and time again I’ve had to call upon some of the tiniest muscles, to fire fast and respond to get me out of trouble or to dodge a turtle on the same wave! I’ve also encountered large pieces of floating debris, strange breaking waves, or other people in my line that I had to have quick reaction times and good balance for recovery to get my footing back.
As a trainer and water sports enthusiast, I’ve always encouraged the importance of trying to mimic similar conditions in your workout program on land. You can keep it really simple or add some fun equipment too.
To me, balance training is like brain training. Without getting too technical, it’s like adding a few more wires to our brain or panels so you’re ready for anything. One technical term I will use is called neuromuscular training. The definition simply means selecting specific exercises that are very specific to increase one’s performance, and trigger the appropriate actions to allow your nervous system to operate and perform functionally at its maximal level.
Your eyes, core, and all of the muscles connected to your central nervous system have an important role to quickly gather information, route it to the right department and fire away. Ever had the feeling like you’re moving in slow motion while during a serious wipe out? I have. It’s the strangest feeling. I’m not sure I’m fond of it and I try really hard to have cat like reactions and excellent balance to avoid that.
Stand up paddling, as simple as it looks does in fact require a little balance when you’re beginning and as you advance. When you’re learning, you’re so busy turning the paddle in the right direction, looking at the horizon and more than likely, gripping the deck with every single muscle in your foot, leading to early fatigue.
Once you’re up and gliding there’s not much to it. But, as you step into your first wave or go down in the size of your board, you may discover you need a little better balance or to retrain your brain to learn again.
Next time you’re in the gym or in your own home gym, start practicing a couple balance techniques to keep your brain and muscles fine tuned.
Equipment: The BOSU, INDO Board, my KIALOA paddle and an 8lb medicine ball or 12 -15lb body bar.
These are advanced moves, so start out slowly and progress safely:
1. BOSU, dome side down with paddle, medicine ball or body bar:
I’ve actually taken a bit of sand paper to roughen up the plastic side of my BOSUs to aid in traction, or have sand on my feet! I recommend barefoot so you can really get the feel of the movements of the BOSU. Step on safely, feet parallel to the plug, posture nice and tall, relaxed looking ahead. Take your paddle, medicine ball or body bar and start to paddle 2 strokes each side. Switch off to mix it up. As you move your arms out and to the side, notice how sensitive the BOSU becomes. I like to try and go to fatigue or until my legs scream!
2. INDO Board on top of dome of BOSU: see photo up topPlace the INDO Board itself on top of the dome of the BOSU. I like to have a little less board off the back to I can really pretend I’m heading down the line. Or if you’re more comfortable to start, place the INDO board so it’s nicely balanced in the center. Change it up. You can place your feet side by side as if you’re cruising and do it that way, or if you’re charging some waves, assume the surf stance.
This time you’ll notice the added extra burn to your back carving leg at the same time looking ahead where you want to go, down the line.
Good balance for stand up paddling is key and important for many things we do in life. Next time you’re on the water, try paddling on one foot, or simply standing on one foot. In the gym, try kneeling on a stability ball for extra fun. Be sure to hang onto a sturdy object at first. Add more air to the stability ball to make it more challenging and fun.
Any questions about these exercises or to learn more, feel free to email me at Suzie@SuzieTrainsMaui.comor check out www.suzietrainsmaui.com and www.standuppaddlingfitness.com
Glide with good posture, react fast and paddle hard!
Aloha, Suzie Cooney, CPT of Suzie Trains Maui
Suzie is a Pro Team SUP Rider for Naish International. Check out her profile here! Follow Suzie on Face Book: http://www.facebook.com/suzietrainsmaui
Suzie is wearing shorts from Athleta click here.