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

photo by Simone Reddingius

     Thanks everyone for coming out and showing your Aloha and braving the waters under the moon.  It was simply amazing as the moon was rising behind us, looking back at the paddlers with their green glow sticks!  Even the Mels showed up all the way from Haiku!

photo by Simone Reddingius Full Moon Paddle August 24 2010

There were shooting stars and a little bump on the water for a little night surf action!

A special thanks to Simone Reddingius for capturing these killer shots, to Jeremy Riggs and Randy Rouse for leading the pack and to Kyle Ellison and Donny for sweeping and keeping an eye on he group on the water. Deb Driscoll is not allowed to have more than one glow stick..    Ha Ha. 

Next time, maybe a little more water time and a beginner group? 

Join us next time in September!  Stayed tuned and join us for an amazing experience!

Here are some more photos by Simone:

photo by Simone Reddingius

photo by Simone Reddingius

photo by Simone Reddingius

Kihei Full Moon Paddle photo by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingius

photo by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingius

photo by Simone Reddingius

(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

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. 

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“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

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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)

Paddleboard

Stock

Female-1. Becci Gardiner 1:50:41, 2. Angie Giancaterin 1:59:38, 3. Joanna Kyriazakos 2:03:24, 4. Rachael Taylor 2:04:00, 5. Madelin Jordan 2:16:55.

29 and under-1. Eric Abbott 1:32:21, 2. Stephen Davis 1:40:04, 3. Austin Kino 1:40:15, 4. Tom Bunting 1:57:40, 5. Zane Filtzer 2:26:25.

30-45-1. Josh Jacobs 1:39:47, 2. Dave Ward 1:40:53, 3. Paul Tucker 1:41:22, 4. John Cammack 1:46:13, 5. Kelly Tam Sing 1:48:49, 6. Ron Erickson 1:50:57, 7. Tony Baker 1:59:15, 8. Dayne Bolos 2:01:46, 9. Kimo Cambra 2:02:54.

46-59-1. Blair Thorndike 1:36:09, 2. John Gangini 1:36:12, 3. Rod Taylor 1:36:39, 4. Michael Cheape 1:40:38, 5. Mark Rigg 1:41:12, 6. Henry Lee 1:50:27, 7. Mike Cote 1:52:30, 8. Mark Eugenio 1:53:36.

60 and over-1. Dale Johnson 1:51:10, 2. Wally Bouchard 1:54:41, 3. Mike Spalding 2:16:41.

Unlimited

Female-1. Christi Powers 2:12:10.

29 and under-1. Joel Mason 1:24:06, 2. Dean Hanmer 1:25:47, 3. Mikey Cote’ 1:26:21, 4. Kaeo O Abbey 1:28:19, 5. Pat Dolan 1:56:32.

30-45-1. Jamie Mitchell 1:17:16, 2. Jackson English 1:22:22, 3. George Lovest 1:36:31, 4. Corey Oliver 1:45:57, 5. Andrew Reid 1:52:33.

46-59-1. Mick Di Betta 1:28:26, 2. Chris Owens 1:31:51, 3. Bram Denhaan 1:57:59, 4. John Cadman 2:10:01.

Stand-up

12-6 no rudder

Female

29 and under-1. Cindy Gibson 1:59:54, 2. Sierra Hess 2:06:42, 3. Mighan Dunn 2:09:48.

30-45-1. Tomoko Okazaki 1:42:59, 2. Anne Marie Reichman 1:49:48, 3. Sharon Look 1:51:26, 4. Deja Howard 2:06:28, 5. Bethany Muffley 2:12:38.

46 and over-1. Gayle Miyaguchi 1:50:08, 2. Dagmar De Zwart 2:08:05, 3. Dana Anderson 2:10:12, 4. Lisa Davis 2:15:46, 5. Christi Huffman 2:25:51, 6. Rose Marion 2:54:26.

Male

16 and under-1. Conner Baxter 1:22:46, 2. Zane Schweitzer 1:25:45, 3. Bernd Roediger 1:26:40, 4. Travis Baptiste 1:40:02, 5. Noah Yap 1:47:10, 6. Bru Jupien 2:12:26.

17-29-1. Brennan Rose 1:43:19, 2. Oren Masserman 1:50:34, 3. Gabriel Lucy 1:50:34, 4. Jason Canter 1:51:08, 5. Seth Forsyth 1:54:47, 6. Kyle Ellison 1:57:08, 7. Matthew Huffman 1:57:13.

30-45-1. Mark Raaphorst 1:27:24, 2. Masao Fukayama 1:37:35, 3. Frank Tyrrell 1:44:50, 4. Peter John 1:44:51, 5. Naoki Marutani 1:46:36, 6. Berthem No last name provided 1:47:43, 7. Christo Server 1:53:00, 8. Mike Jucker 1:54:15, 9. Bodhi Beadle 1:55:50, 10. Brian Richaard 1:56:57, 11. Niels Van Wessem 1:57:52, 12. Andrew Wilson 2:02:49, 13. David Powers 2:09:05.

46-59-1. Pascal Pouget 1:32:10, 2. No name provided 1:33:13, 3. Kent Apo 1:36:42, 4. Sam Bockius 1:47:05, 5. Bruce Baptiste 1:50:33, 6. Andy Church 2:00:52, 7. Searay Beltran 2:02:20.

60 and over-1. Gary Nixon 1:55:41, 2. Craig Mathison 1:56:48.

14-0 No Rudder

Female

29 and under-1. Jasleig Geary 1:44:46, 2. Samanth Campbell 1:52:32, 3. Cady Cadiz 1:58:18.

30-45-1. Karen Wrenn 1:40:39, 2. Angela Jackson 1:43:34, 3. Julia Schweiger 1:48:58, 4. Laurenc Leguillmett 1:55:58, 5. Suzie Cooney 2:04:20, 6. Melissa Nelson 2:26:14.

46 and over-1. Donna Raaphorst 1:44:00, 2. Peggy King 1:58:56, 3. Tori Takayesu 2:11:36, 4. Simone Reddingius 2:15:53.

Male

16 and under-1. Riggs Napoleon 1:29:25.

17-29-1. Lani Howard 1:36:18, 2. Lee Meyers 1:38:35.

30-45-1. Jeremy Riggs 1:18:45, 2. Aaron Napoleon 1:19:17, 3. Bart De Zwart 1:25:06, 4. Michi Schweiger 1:25:38, 5. Jeremy Stephenson 1:27:16, 6. Kamaki Worthington 1:29:43, 7. Gregoir No last name provided 1:29:44, 8. Yoshiak Nagamatsu 1:29:55, 9. Kolaiah Jardine 1:30:09, 10. Simon Dodd 1:31:06, 11. Gilles Laborde 1:33:48, 12. John Demarco 1:36:17, 13. Zack Howard 1:36:48, 14. Kala Alexander 1:37:35, 15. Cyrus Motamed 1:38:09, 16. Brad Albert 1:38:40, 17. Kevin Seid 1:39:25, 18. Steve Walker 1:39:43, 19. Gaetan Sene 1:39:50, 20. Zach Hansel 1:40:37, 21. Sam Pae 1:40:55, 22. Alexand Levoring 1:43:24, 23. Phil Somerville 1:44:29, 24. John Smalley 1:44:29, 25. Alfredo Villas-Boas 1:45:44, 26. Chris Taylor 1:52:01, 27. Warren Currie 2:05:56.

46-59-1. Danny Sheard 1:27:01, 2. Kimo Miranda 1:28:16, 3. Eddie Ogata 1:30:39, 4. Ralf Sifford 1:33:25, 5. Ron St. John 1:36:08, 6. Mike Newbro 1:36:25, 7. Terry McDermott 1:43:15, 8. Glenn Tremble 1:45:14, 9. Gary Miyamoto 1:46:27, 10. Karl Rolfing 1:49:58, 11. Richard Ladera 1:56:15.

60 and over-1. Bill Boyum 1:38:46, 2. Peter Martin 1:41:36.

Unlimited

Female

29 and under-1. Jenny Kalmbach 1:31:26, 2. Alison Fullagar 1:44:40.

30-45-1. Andrea Moller 1:22:11, 2. Devin Blish 1:32:06, 3. Chantal Strome 1:34:44, 4. Fernand Ometti 1:38:06, 5. Heather Jeppesen 1:38:15, 6. Jenny Ryan 1:40:46, 7. Laura Rice 2:18:55.

46 and over-1. Theresa Felgate 1:35:29, 2. Kathy Shipman 1:43:02, 3. Tee Wolf 2:40:24.

Male

29 and under-1. Matt Inouye 1:29:36, 2. Neil Turpin 1:32:30, 3. Chris Pagdilao 1:32:34.

30-45-1. David Kalama 1:13:48, 2. Livio Menelau 1:14:11, 3. Kai Bartlett 1:19:17, 4. Jerry Bess 1:21:22, 5. Campbel Farrell 1:23:50, 6. Amir Arbel 1:24:17, 7. Will Anido 1:25:30, 8. Paul Jackson 1:26:37, 9. Courten Gray 1:26:43, 10. Junya No last name provided 1:27:32, 11. Yves Bouwens 1:29:54, 12. Tomo Murabayashi 1:29:57, 13. Mark Huxley 1:30:15, 14. Patrick Broemmel 1:34:12, 15. Alessan Matero 1:35:08, 15. Konosuk Akao 1:35:17, 16. John Chiu 1:36:49, 17. Jimmy Fitt 1:37:03, 18. Jamie Debussey 1:38:11, 19. Justin Gordon 1:38:29, 20. Ed Wheeler 1:40:00, 21. Jeremia Redins 1:41:41, 22. Jeremy Wilmes 1:43:26, 23. David Slemp 1:43:31, 24. Reno Makani 1:43:38, 25. Henry Bush 1:52:53, 26. Sean Kneebone 2:07:47, 27. Weston Leslie 2:07:53.

46-59-1. Scott Trudon 1:18:24, 2. Alan Cadiz 1:22:10, 3. Phil Gregory 1:24:48, 4. Randy Royse 1:29:07, 5. Edmund Pestana 1:29:11, 6. Buzzy Kerbox 1:29:42, 7. Scott McPhail 1:32:47, 8. Lee Ishikawa 1:35:40, 9. Martin Lenny 1:36:10, 10. Mike Kini 1:39:30, 11. Eddie Kondo 1:43:11, 12. No name provided 1:50:06, 13. Rico Cabang 1:50:10, 14. Robin Bolos 1:52:08.

60 and over-1. Jack Dyson 1:26:04.

 Thanks Jimmie Hepp and Casey Fukuda for sharing your photos.

To contact Jimmie Hepp: 808-283-159  or http://www.jimmiehepp.com/index.html

If anyone has any photos you’d like me to add to the slideshows, send on over.  Karen and Gretchin, it was great hang’n with you! Simone, you rocked it!

It was great to be a part of such a great event! Everyone was a winner!

Suzie Cooney, CPT      See you on the next down winder!

http://www.suzietrainsmaui.com

http://www.suzietrainsmaui.co/blog  http://www.suziemodelsmaui.com

Naish has recently signed team rider Suzie Cooney, Maui’s most recognized personal trainer. Suzie uses SUP as a training tool and a way to inspire people toward a healthy lifestyle. She has sponsors and supporters such as ATHLETA, Kaenon Polarizedand, OluKai Premium Footwear, and the American Heart Association. Check out Suzie’s website and blog and watch for upcoming clinics, coupons and physical fitness tips. Welcome aboard, Suzie!

You can see Suzie’s website and blog at:

http://www.suzietrainsmaui.com

http://www.standuppaddlingfitness.com/

Join her Face Book Page:

http://www.facebook.com/suzietrainsmaui

Video Teaser: 2010 OluKai Ho’olaule’a Ocean Festival from OluKai Premium Footwear on Vimeo.

A celebration of the ocean and the cultures that surround it.

May 15-16, 2010 – Kanaha Beach Park, Maui 

Ho’olaule’a Schedule of Events

 Competition

Elite Competitor- You identify yourself as an experienced and competitive waterman or waterwoman. Elite competitors qualify for prize money. No age group requirements. No board length or rudder restrictions.

Elite Competitor- You identify yourself as an experienced and competitive waterman or waterwoman. Elite competitors qualify for prize money. No age group requirements. No board length or rudder restrictions.

Recreational SUP Open- You are novice to advanced waterman or waterwoman. Recreational competitors compete in age groups for trophy and gift awards. No prize money. No board length or rudder restrictions.

Recreational SUP under 14’ fixed fin – You are novice to advanced waterman or waterwoman. Recreational competitors compete in age groups for trophy and gift awards. No prize money. Board length must be 14 feet or under with a fixed fin system (no steerable rudder).

Elite OC1 competitor- You identify yourself as an experienced and competitive waterman or waterwoman. Elite competitors qualify for prize money. No age group requirements.

Recreational OC1 Competitor- You are novice to advanced waterman or waterwoman. Recreational competitors compete in age groups for trophy and gift awards. No prize money.

Celebrate Hawaiian culture with free Hawaiian games & sailing canoe rides.

Hawaiian games hosted by Maui Cultural Lands:

• Ulu Maika (a form of lawn bowling)
• Moa Pahe’e (a form of dart sliding)
• Konane (a form of checkers)
• Hukihuki (tug of war)

Sailing Canoe rides hosted by 2008 & 2009 Hawaiian Sailing Canoe Champions “Team OluKai” in their renowned vessel Kamakakoa.

”Ohana

Luau dinner, hula performances, and live music for the whole family.

Luau dinner served from 3pm to 6pm on Saturday May 15. Luau dinner cost is included in race registration fee, or $10 for non-competitors. Purchase Luau tickets at the event. Limited availability, first come first served.

Hula performance from Hula Halau Alapa’i I Maluuluolele.

Free live music all afternoon, Saturday May 15, with special musical guest John Cruz!

Givng Back   Part of the proceeds raised benefit the OluKai ‘Ohana Giveback Program: beneficiaries include the Hawaiian Junior Lifeguard Program, and Maui Cultural Lands.

http://www.suzietrainsmaui.com  http://www.suziemodelsmaui.comhttp://www.standuppaddlingfitness.com

Suzie Cooney – a private fitness specialist offers training in many areas to include: Fitness Training, Performance Enhancement, Corrective Exercise, and Sports Rehabilitation. Suzie’s knowledge and education is widespread and offers cutting edge training techniques to clients to enhance their work out sessions. Suzie is committed to her clients and field continually furthering her knowledge. Please check out Suzie’s new modeling reel. Yes, not only is Suzie a personal fitness expert but, she’s also a model.  Please feel free to click on the above link to watch her latest modeling reel where she shows her skills while Windsurfing, Stand-up Paddling and motocross riding and galmour!

Suzie Cooney is a certified fitness trainer through NASM. SUP Coach for FREE women’s clinics. She is sponsored by Kaenon Polarized, Paddles by KIALOA and a feature athlete for ATHLETA  check out: http://www.athleta.net/chi/featured-athletes/suzie-cooney/    She also rides with Big GUN Exhaust Systems

http://www.suzietrainsmaui.com
http://www.standuppaddlingfitness.com/

http://www.suziemodelsmaui.com

All media inquireies please contact:

Laster-Heathman Media               415.999.1944        

E -Mail: diane@lasterheathman.com
For more information on Suzie Cooney please check out her website at: http://www.suzietrainsmaui.com or contact her at               (808)  283-2121