Maximize Your Fitness Results by Stepping Out of Your Comfort Zone
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.
I’ve just stepped into a new world! I guess I’ve been caught in a jungle of rubber and synthetic materials for too long. In the past few months, the topic of barefoot running has weaved its way into my training sphere and conversations, and I’ve become more and more curious.
Coming from a background in sports orthopedics and other medical specialties, I’m highly intrigued by recent studies touting significant findings for the benefits of running barefoot, versus running with traditional supportive shoes and the complications that can result. The results are well supported. For example, in a January 7th posting, Orthopedics Today discusses a recent study showing that “running in shoes exerts more stress on the knees, hips and ankles than running barefoot or walking in high heeled shoes.”
My personal orthopedic resource, local Maui physician Clay Everline MD, Seton Hall University Clinical Assistant Professor of Orthopaedic SurgeryBoard Certified in Sports Medicine and Internal Medicine, and founder of Waves of Health, shared his thoughts with me. “One thing I enjoy about the FiveFingers® is the increased proprioception from the spread toes and the molded arch support. It nearly forces you to run with proper biomechanics. Barefoot running is natural running where the foot contact with the ground helps you correct your stride by sensory biofeedback.”
The FiveFingers referred to by Dr. Everline is a barefoot running shoe from Vibram that is wildly popular and accommodates many other sports beyond running. You may take a second look at this gecko-like foot cover. They weigh about 6.7 ounces and can be custom tailored up to a size EEE. Running a marathon in animal pad-like rubber sheaths seems really interesting, and is getting noticed in the running world. There are barefoot running blogs with serious topics and conversations that cover everything from lack of arch support to “do everything” barefoot. Some tout their back pain has been cured by the change that has occurred in their posture. Others claim they no longer suffer from plantar fasciitis or other stresses to the foot and ankle joint causes by soft, fluffy shoes.
As an experiment for this article, I recently took a few laps in the sugar cane fields here on the North Shore of Maui to try barefoot running for myself. I thought of the movie Born Free and running not from the lions, but with them at early dawn in my new raw feet. While it took dodging a few sticker bushes, rocks and unsuspecting cane roots jutting out from the raw dirt itself, I actually was digging it! I liked feeling the traction I could get between my toes and the direct contact was great.
Now I didn’t run a lot of miles — just enough to get a real feel (and get the shot!). I also experienced an incredible connection to the earth, as I discovered those that ran before me have expressed the same. My feet were stained for a bit by the rich red minerals in the dirt, but all was good.
Here on Maui, our feet are pretty tough from walking over the rocks to the water to surf, fish and windsurf in some spots, or just from literally flattening out over time without wearing regular shoes. Many locals and others prefer to hike barefoot in the slippery jungles, or with a split toe aquatic shoe called Tabis. Going to the mainland in real shoes is no longer that simple. Our feet get a little wider and more swollen from our lifestyle. Forget my Italian shoes! Most of our days on Maui are spent barefoot, and no one ever wears shoes in one’s home except at fancy parties or other rare occasions. But since I wear supportive shoes in my day-to-day training with clients, I’m more used to it than most.
BAREFOOT RUNNING TIPS
Before you toss your sneakers and hit the ground, literally, it’s best to take a few precautions. If you tend to pronate or if you are more flat-footed, it’s highly suggested to ease into the bed of something with some support. If you try one of the special shoes designed for barefoot running, proper sizing is important. Most people who use custom orthotics to help correct biomechanical deviations need to consult with their specialist and adjust accordingly.
Dr. Everline also says, “Watch out for sharp rocks and sticks! Barefoot running should be avoided by those who have diabetes, specifically diabetic peripheral neuropathy, and other sensory problems of the feet, due to increased risk of infections from cuts that go unnoticed. Feet should be meticulously checked after each session if going completely barefoot. Cuts should be cleaned and dressed.” So be careful of medical conditions that may contraindicate this new style of running — always check with your own doctor first.
You will also need to change your gait as you walk or run (see Mary’s recent article Cross Training and Injury Prevention with more info about gait for runners). Most of us strike the ground with our heels first and this seems more natural. We all seem used to the cushy, supportive shoes that cradle our feet with very thick soles. Practice landing softly on the balls of your feet or more mid-foot. Your calves and ankles will also get stronger, and you can learn to run with less impact and torque on your body and joints.
Start with short distances to build the supportive muscles of the foot, and be mindful of hard running surfaces such as asphalt or concrete. Look for softer surfaces at first, like hard pack dirt, the sand, grassy parks or special cork tracks. Additionally, it can take up to 2 weeks to get your legs and muscles used this new form of running.
If you’re a barefoot runner, please share your experience!
Coleen is a delightful, lovely, strong surfer who also happens to be an outstanding physician in our community and saves people’s lives everyday here on Maui. I’m pleased that she has come forward to share her experience with you with the desire to help others get out of their training rut and make positive life changes. We are making tremendous progress and stay tuned for her results at the end of this month.
She writes:
“A few months ago I had to face the fact that me training me was not working so well. I would work out at the gym, go on brisk walks uphill, and eat reasonably. Then I would look in the mirror and realize that my way was not really working. Two ladies recommended Suzie Cooneyand it was obvious that my regime was not very fruitful. We met for an interview to see if we would click. Wow, she was fit and knowledgeable about exercise and diet. What she also excelled at was motivation and creativity. She did a very thorough initial evaluation complete with pictures and measurements.
That was the day I discovered that you are in fact what you eat. I looked like a potato with dark, curly hair. I also had several chins and the posture of an old woman with osteoporosis. Yikes!! I NEED Help. I let this woman, who is quite stunning; measure me in all of my flabbiness. The most remarkable part of this evaluation was how comfortable she made me feel. I never felt belittled or less than her. Beautiful, blond women who are svelte and fit are inherently intimidating to short, out-of-shape, brunettes. Not this lady. She is beautiful inside and out.
My workouts with Suzie are not only designed to get maximum results which I would notice with each and every workout they were also really fun and different every time! I told her to kick my butt and that she does. I make fun of my flab and Suzie will tell me how much progress I have made. She makes me see that I can do more and get the results I want. She designs her programs individually and they are geared so the client will be successful.
I welcome your call or email and highly recommend you meet with her to see how she can change your life too.”
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!
(Papaya, kale, brown rice and Swiss chard and apple)
We are fortunate to enjoy the plentiful great fruits and vegetables Maui offers. I often tell my clients to lose weight eat as much fiber as you can safely digest. Or when filling your plate, imagine your plate like a clock. From 12pm to 6pm, is a field of greens and other delicious vegetables.
Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients.
Fiber is the part of plant-based foods that our bodies can’t easily digest. It passes through our digestive tract without providing nutrition or calories, and yet it is healthy and acts as a good scrubber.
Fiber helps to keep us regular ward off certain diseases and can also reduce our risk to colon cancer. Fiber also helps cholesterol to exit the body therefore reducing the risk of heart disease.
Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread.
Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Some good examples of fiber-rich foods include:
• Legumes (lentils, dry beans and peas)
• Other vegetables
• Fruits
• Brown rice
• Whole grains (wheat, oats, barley)
Products labeled “whole grain” are made with the complete grain kernel, whether the grain remains intact as in oatmeal or it is ground to make bread, pasta or cereal. Watch out for labels that read, “100% wheat” or “multi-grain” or coloring added. Most wheat bread is almost identical to white bread except that caramel coloring has been added to make it look more natural.
Refined grains like white rice and those used to make white bread and sugary breakfast cereals have lost most of their fiber and nutrients. They turn into blood sugar (glucose) so fast and may cause a spike in your insulin level. This signals our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
We know that an insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this event is that it makes us want to eat something else with high sugar content. Fiber helps keep our blood sugar at a more consistent level.
Adding more fiber to your diet will likely help you lose weight and improve your health. Start adding more slowly to see how you tolerate it.
Of course, regular exercise and plenty of fluids will also assist you in your weight loss efforts.
To help me stay in shape and eat healthy I make sure I get enough veggies and fruits, so I have them delivered each week to my home. I love the service Kula Fields offers and that I know I’m getting what my body needs. Now I have no excuses to eat well! I make delicious smoothies with young coconut milk and Sambazon Acai Antioxidant Superfood Organic Puree and all the fruits I can find.
Remember, take it slow on introducing more fiber. I promise you will see a great change in your body and feel great too.
Wow, what a thrill! I really love Athleta clothing and their philosphies they share. They represent real women in real life. It’s an honor to be a part of such a progressive, talented team of women! I look forward to healthy, strong and inspiring year! Aloha, Suzie
They’re yoginis and runners, triathletes, surfers, cyclists, and the list goes on. They’re moms, wives, friends, daughters, and professionals. They’re women who approach each day intending to stay balanced and strengthen their body, mind, and spirit for sport and the sport of life.
Sound like someone you know? Most likely.
We hope you’ll enjoy reading their stories, celebrating their accomplishments, and learning from their insight and expertise.
Athleta is about real athletes inspiring active women with hip products that function, fit and perform beautifully. To help achieve our goal of providing the best products and service, we’re committed to connecting with athletes who inspire our business, our products and (most importantly) our customers. Please click around for information about these amazing women, or click here to learn about our sponsorship program.
2010 ATHLETES
ADRI KYSER is a yoga and Pilates instructor with over 1800 teaching hours through Yoga Alliance, garnering her the highest level of recognition as E-RYT 500 Experienced Registered Yoga Teacher. She has done more than 300 hours of teacher training with Shiva Rea… {more}
AIMEE GALLO is a marathon runner, indoor cycling coach, holistic nutrition counselor and personal trainer. When not out pursuing her athletic goals, Aimee is busy with her company, Vibrance Nutrition and Fitness, helping her clients meet their fitness and nutrition goals by utilizing a mind, body, and spirit approach… {more}
ANDREA SMALLING is a runner, personal trainer and group fitness instructor who recently left a successful career to start her own business, fueled by her passion for athletics. Her company, Fitness Advantage, focuses on personal and small group training for women… {more}
DINA MISHEV is a randonee skier, cyclist and hiker who, in February 2009, set the world record for the most vertical feet skied uphill by a woman in 24 hours. She is a category-3 road cyclist who consistently places top 5 in the longest single-day road race in the country… {more}
ERIN GRAY is a professional beach volleyball player who started playing indoor volleyball at the age of twelve and, by the age of seventeen, was an All-American indoor volleyball player. She went on to First Team All American in collegiate volleyball, was the Big Ten Freshman of the Year….{more}
JANELLE SMILEY is a mountaineering guide with Salt Mountaineering, a company she started with her husband in Crested Butte, Colorado. A 5.11 traditional multi-pitch lead climber, Janelle has been all over the world guiding, exploring, climbing and skiing…{more}
MARY DELANEY is a triathlete, skier, kayaker, hiker, sailor, and scuba diver who runs a coaching and rehabilitation business, called Rehab to Racing, that she started with her husband. Rehab to Racing helps injured athletes get back to their sports…{more}
RACHEL COLEMAN is a runner, hiker, skier and super-mom. While her most important job is being a mom, she also has a successful career as a singer-songwriter and is the co-creator and host of Signing Time, an Emmy nominated television and DVD series….{more}
SUZIE COONEY is a former sponsored motocross racer and windsurfer who currently fills her time surfing, stand-up paddling, windsurfing, mountain biking, snowboarding and riding motocross. She is a professional fitness trainer…{more}
TARA KROLCZYK is a dance, yoga and Pilates instructor who has trained with some of the most reputable professionals and dance companies, including: Mikhail Baryshnikov, River North Dance Company, Gus Giordano’s Dance Company in Chicago, and several others…{more}
Introducing a NEW FUN, unique, total body cross-training workout for everyone who
paddles.
WHEN: Fridays (Starting Feb. 5) TIME: 10:00am-12:00pm
WHERE: Sugar Cove COST: $18.00 or 5 classes for $75.00
Kelly Moore and Tatiana Howard will lead a 30 minute stretching and strength training
program. Then you will be escorted on a 3-mile downwind paddle; Sugar Cove to Hawaiian
Canoe Club (Kahului Harbor). MOORE WATERTIME will shuttle you back to your vehicle.
Just show up with your board and enter the PADDLE FIT workout zone.
We support you in training at your own pace. So, as long as you have some paddle
experience, no matter what shape you are in, PADDLE FIT will provide a challenging yet fun
and highly invigorating full body workout.
AVAILABILITY: Space is limited to 10.
EXPERIENCE: Some paddle experience is required.
RESERVATIONS: Reservations are required.
Please contact Kelly Moore now to maximize your WATERTIME fitness! kellyonmaui@gmail.com or (808) 250-1984
STAND UP For Women’s Health & Fitness at the Four Seasons Resort Maui, January 9, 2010 was
photo by Simone Reddingius
definitely the place to be! Although the pounding West swell did keep some on the beach, for those who braved the over head-high beach break, everyone went in smiling and came out smiling! No injuries to report, only two broken boards.
Congratulations to all the women who so bravely participated. These women water warriors earned their stripes today for sure!
photo by Nicole Sanchez
It was quite a site! The beach covered with boards, groovy music; the buzz and adrenaline was everywhere. Besides the beautiful back drop of the waters of Maui with whale spouts appearing now and then, women of all ages from all over the globe were about to partake in a worthy cause to support women’s health and STAND UP to breast cancer. Since this was a FREE event, donations were and are encouraged through our website to support the American Breast Cancer Foundation.
Early before dawn, the army of volunteers, retail shops and sponsors appeared. Flags in the sand, tables up, tents up, and then the stage! Soon a sea of eager smiles with boards and paddles in hand began to appear, ready for a day of adventure and fun. The thought on everyone’s mind with the over head-high beach break was..” hmm this should be interesting!”
Photo by Nicole Sanchez
The day began with a beautiful blessing, delivered by Maui’s own Wilmont Kamaunu Kahaialii Jr. His words and heartfelt grace touched everyone and assured our day to be peaceful and safe.
photo by Nicole Sanchez
photo Nicole Sanchez
photo by Simone Reddingius
Groovy tunes by DJ DEL SOL and DJ CIA brought the women to a state of bliss as I prepared them for some dynamic stretching, light core work and modiefied strength training,
We were really fortunate to have Tiare Lawrence, C4’s pro rider who happens to be due any day with a
photo by nicole sanchez
new baby girl, come up on stage and do her paddle instruction and tell us why the ocean and stand up paddling is so important to her. She didn’t answer her cell phone today, so maybe her daughter has come!
With such a strong West swell, the beach was peeling fast with a huge over head-high beach break all the way across, and rolling swells behind it! At least 7-8 waves per set coming through with only small lulls in between and forget a safety channel. Nail biting, knee knocking for some and rightly so. Just in case we were fortunate to have on the waters as our safety patrol, North Shore Explorers that had a team of Clay Everline,MD. Mike Adrian to shoot the day and Chris and Todd as the captains.
Harry Donenfeld News correspondent of Harry Thankyou TV, geared up to get some fun water shots see below!
photo by Nicole Sanchez
photo by Simone Reddingius
Loch Eggers, big wave surfer and water safety specialist, made sure that safety was in the forefront of everyone’s mind. His team of board caddies, which included Milton, who tows from a helicopter; Robby Funk, Carlos M, Chris W, Bruce and Larry from Paia, Ian H, John and Michael Leake, Gary Tuttle, Ironman Phil McGain, Joel Edwards,Mark H, Jon Graham,
photo by Simone Reddingius
Dennis O, Lenny Cappe,
Phik McGain photo by Simone Reddingius
hero caddie by Simone Reddingius
Kevin Hager from Hawaiian Island Surf, Jeff from Big Kahuna, Ralf Sifford’s team from Second Wind, Nitzan and Dave from Naish and so many more heros made the day safe. Common sense, fast thinking and timing was critical. On the beach was Dr. Rick Sands and on the boat, Clay Everline, MD.
Teri, who held the front line in the registration tent writes, “It was truly an inspiring event and I am honored to have played even just a small part in this and would gladly volunteer again! The conditions were scary for beginners however the CADDIES rock as they made it all so much easier by being so on it. I sincerely congratulate the team for no injuries and for making it so safe! The DJs kept the party going and kept it happening!”
photo by Mike Adrian
Three paddle groups went out in stages. First group was the advanced group led by Starboard team rider, Anne-Marie Reichman. Down the south coast they went towards Makena and the small island of Molokini. I’m told that whales were spotted on their tour. Second group out, was mine. Beginner and intermediate as we went up towards Kihei. The water was pretty calm for the most part, with light variable winds.
The women had nice easy paddling styles.
photo by Mike Adrian
It was the time to push yourself a little and test your endurance. Last group out was our first timers. Wow, something they will never forget I’m sure. The pictures tell all.
The bay sweepers, which included the strong pro team rider for Starboard, Tiffany Ward
photo by Nicole
managed to calm the nerves of many and get them to their feet smiling. A big thank you to personal trainer, Anne Barnett of Haiku, water athlete Corrine, and another great instructor Jenny visiting from Big Island who works for Naish. Also on board to help, was Maui’s own Kalia Kelmenson, experienced water girl and personal trainer wrote, “My favorite moment of the day was paddling along next to a woman who was struggling a bit with her balance- I traded boards with her- she was so happy for that- come to find out she was from Rapanui, now living in Bora Bora- and I had such a great time chatting with her about one of my favorite places on the planet- French Polynesia- I got a terrific reminder about how small this world is, and the things that inspire us are consistent across cultures.”
photo by Simone Reddingius
After about an hour and a half or more of water time, refreshments provided by Recharge, Vita Coco, Sambazon, Guayaki and Luna Bar, along with fresh Maui grown fruit from Kula Fields were provided to help refuel. A big thank you to Snorkels for serving up some great turkey wraps and sandwhiches.
On stage next were three lovely inspirational guest speakers. Suki Halevi, a new resident to Maui who battles unseen neurologicial challenges, and who has conquered many physical obstacles through the sport of stand up paddling. Raw food specialist, Chef Susan Teton Campbell shared all her jewels about health and nutrition, and finally Rita Whitford not only a survivor to breast cancer, but has also survived colon and skin cancer. A delightful trio of women who opened their hearts and inspired many to stay healthy and be aware of their bodies.
By now everyone was ready to learn to hula. Wilmont brought along two lovely and beautiful Maui professional hula dancers to wow the crowd. Even the men on the beach joined in. Who said men can’t hula? Wilmont played his 12 string guiatar has he led the beach into histarics and giggles while we were moving to the tropical rythm. You should have seen Chris Wurtele from Haiku swaying his hips back and forth! Fun had by all.
Finally, to wind down the day the moment everyone had been waiting for, the amazing prize raffle.
photo by Simone Reddingius
Tommy worked very hard for many months to gather a huge amount of prizes to please everyone. After tossing a tub of Maui Jim t-shirts, towels and Recharge frisbees into the crowd,
photo Simone Reddingius
the big prizes were now up for many lucky winners. From a cool IndoBoard training board, to Kaenon sunglasses, a new 2010 “Pipes” Kialoa carbon fiber paddle, gift certificates from Athleta, a killer basket of Love Inside Out beauty products, to a dinner for two at The Four Seasons Resort restaurant, Ferraro’s Bar E Ristorante.
photo by Simone Reddingius
The grand prize, a spicy 9′8″ Starboard stand up paddle board was won by Elle who came to the event from Los Angeles. She wrote to the president of Starboard, “I cannot thank you enough for donating an SUP board to the STAND UP FOR WOMEN’S FITNESS event this past Saturday in Maui that Suzie Cooney and Tom Callan organized. I was jumping for joy when I won the grand prize…I couldn’t believe it! The event was amazing and inspiring to all – Wailea beach was packed with women of all ages and SUP levels…every participant I spoke with had a wonderful time. I flew out from Los Angeles for the event with a friend of mine and we loved it.
Suzie and Tom ran the event seamlessly – it appeared as though the event was in it’s 10th year with how organized and smoothly everything flowed. I was extremely impressed at their professionalism and I imagine that this event will become an annual tradition on Maui and hopefully elsewhere. Suzie and Tom were so gracious and patient with all of the volunteers and participants. I believe I can speak for everyone at the event when I say that Suzie is extremely inspiring to women. Everyone left Wailea beach with a smile, a new or re-ignited love for SUP, a greater passion for fitness and health, and an awareness for breast cancer.” Thanks Elle!
Well, as the emails and photos pour in, there is much to share and do. Tommy and I would like to thank the community of Maui, the amazing team at the Four Seasons Resort Maui, our dear friends and volunteers, sponsors and those who traveled from far away places to contribute to such an inspiring, contagious day of joy and health. New friends were made, water fears conquered and we all discovered just how powerful one sport, that anyone can enjoy almost anywhere in the world; can bring such a dynamic group together for a good cause.
Keep the donations coming in! Stay tuned to this site for hundreds of more photos.
STAND UP for your health each and everyday. The ocean, our health and friendships are always free.
Aloha and Merry Christmas! As we approach the New Year, it’s time for many of us to take special inventory of family, life and our own personal health. I am so thankful for being on Maui and to surf on Christmas; a tradition in my house!
Not everyone is as lucky to live in Maui and surf, eat fresh fish, and simply enjoy the natural healthy lifestyle that surrounds us. But even if you are in the coldest place in the world, you can embrace health even in the simplist ways:
1. Make YOU a priority each and everyday to exercise or do an activity you enjoy.
2. Embrace your life as it is today, and strive hard to make ever lasting healthy lifestyle choices. Surround yourself with people that challenge you, inspire you and believe in you. It really makes a difference!
3. Look in the mirror and like what you see. Having a healthy body image and loving yourself inside and out is contagious and I think very attractive.
4. Forget New Years resolutions…. they don’t work. Chunk it down and be realistic with your fitness goals. Reward yourself with a new workout top, new surf board, or whatever makes you happy!
And 5. Reflect back and see where you are now and where you want to go; in life, love and health.
Wishing you all that you love to come your way. Be strong in every step you take. Try something new!
Kelly Moore, a waterwoman and former professional windsurfer, wants to make your water time more fun without the hassle of parking 2 cars for your long distance canoe paddles or SUP down winders! Long distance paddling is a great way to see the island and to stay in great shape.
Kelly Moore(BA Psychology), is a former U.S champion windsurfer, ranked 3rd in the world. Kelly has traveled the globe publishing her travel adventures and was the first woman ever to windsurf from Bimini, Bahamas to Ft. Lauderdale to raise funds and awareness for “Clean Water”.
In 2008, Kelly created “Camp Green Wave”; kids eco-adventure surf camps and after school surf club. Most recently, Kelly launched the “Moore Watertime” Maliko shuttle service through which she aims to make downwind coast runs more convenient and accessible to paddlers and water sports enthusiasts of all levels.
She drives, you play! Call Kelly today at 808-250-1984
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”.
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Category: Articles, Quick Fitness Tips | 
Tags: cross-training, fitness on Maui, hardcore fitness training, Lose 10 pounds fast, Maui personal trainer, maximize results, NASM, Quick Fitness Tips, rest and recovery, setting goals, Suzie Cooney, Suzie Trains Maui, weight loss, workout
I’ve just stepped into a new world! I guess I’ve been caught in a jungle of rubber and synthetic materials for too long. In the past few months, the topic of barefoot running has weaved its way into my training sphere and conversations, and I’ve become more and more curious.
Here on Maui, our feet are pretty tough from walking over the rocks to the water to surf, fish and windsurf in some spots, or just from literally flattening out over time without wearing regular shoes. Many locals and others prefer to hike barefoot in the slippery jungles, or with a split toe aquatic shoe called 
Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
1. BOSU, dome side down with paddle, medicine ball or body bar:
Papaya, kale, brown rice and Swiss chard and apple)
Well, as the emails and photos pour in, there is much to share and do. Tommy and I would like to thank the community of Maui, the amazing team at the Four Seasons Resort Maui, our dear friends and volunteers, sponsors and those who traveled from far away places to contribute to such an inspiring, contagious day of joy and health. New friends were made, water fears conquered and we all discovered just how powerful one sport, that anyone can enjoy almost anywhere in the world; can bring such a dynamic group together for a good cause.
health. I am so thankful for being on Maui and to surf on Christmas; a tradition in my house!
Kelly Moore(BA Psychology), is a former U.S champion windsurfer, ranked 3rd in the world. Kelly has traveled the globe publishing her travel adventures and was the first woman ever to windsurf from Bimini, Bahamas to Ft. Lauderdale to raise funds and awareness for “Clean Water”. 
