Suzie's Health & Fitness Team/Target Heart Rate Published Articles / MediaSimone Reddingius Maui Photographer |
If you’re feeling bored and tired of the same fitness routine and want to pump up your workout, let’s take it outside. We live on Maui! Even if you live on the mainland, get away from the florescent lights and enjoy the sunshine. Or when the snow falls, grab some snow shoes! I’m always encouraging people to change it up so your body keeps changing for you.
 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
Click here to go to Athleta http://www.athleta.net/chi/2010/03/01/born-to-run-free-barefoot-running/
Born Free: Barefoot Running
Suzie Cooney • Mar 1st, 2010 • Category: Run
 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!
Aloha, Suzie Cooney, CPT
 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 wearing shorts from Athleta click here. She paddles with the new “Pipes” from Kialoa Paddle Company.
Cas,
You’re the only doc than can rip and carve on and off the water.. I’ve seen your work in the OR and on the water.. way cool my friend.. Surfing like this requires quick action, strong hips and legs for holding that rail. Thanks for sharing this great shot. Suzie
 Sweet Set up Cas Fiji
Work Out Traps: A Few Tips So you Don’t Fall In One!
Break out of the fitness trap, and don’t be like the others stuck in the same routine, and the same body. You see the same person, at the same time on the same treadmill or weight machine, doing the same routine. But, do they look any different? You say to yourself, “is that me?” Here are a few tips to avoid falling into the same work out trap and get the results you desire.
1. More is Not Always Better
Lifting too much weight can compromise the alignment of your spine and may cause muscle and ligament injuries. Heavier is not necessarily better. Watch your form and avoid swinging weigths or overloading the cables. For example, although very popular the lat pulldown machine can be very dangerous if one loads up with too much weight. Maintain a controlled movement and pace, and avoid the rocking back and forth movement that tends to come with too much momentum. Keep your spine properly aligned and stay in control on the way down.
2. Where’s the Beach? There’s more to train than just the bicep!
Most people love to train the bicep muscles, because it tends to respond to training rather quickly. I think of the muscle man at the beach who, says, “ladies, the beach is that way,” while he flexes his bicep muscle and the girls swoon. Have you noticed that when you’re at the gym, everyone’s doing a bicep curl. People love to look in the mirror and flex their guns. Yeah, it looks great, but it’s the smallest upper body muscle, so don’t forget your legs, your back, shoulders and abs too! Balance your workout for total body conditioning. Continue reading Work Out Traps — A Few Tips So You Don’t Fall In One!
Join the fun and walk or run the Maui Marathon Sunday September, 20th 2009
| The Maui Marathon is a Point-to-point, from Kahului to Kaanapali on the island of Maui. This 26.2-mile course is recognized as one of the ten most scenic marathons in the USA as well as the oldest consecutive running marathon in Hawaii. A major portion of the course runs within 50 feet of the Pacific Ocean.The Maui HAlf Marathon is an Out-and-back from Whalers Village in Kaanapali Resort. This flat and fast course passes through Lahaina Town tracing the final 6.55 miles of the marathon course, turns around at Launiupoko Park and returns to Kaanapali Resort following the same route. |
|
Register Online Today If you are a beginner runner and need tips or advice to run or walk your first marathon, call me I can help! Suzie
Suzie Trains Maui
|
Uneven Push Ups
This is a very advanced exercise that targets the triceps, shoulders and chest!
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.
Movement:
From the start position, lower chest to ground, keep head down, 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.
You’ll really feel this, so take it slow at first. Good luck! Tom Callan, surfer and SUP enthusiast makes it look easy!
Any questions, feel free to contact me: Suzie Cooney, CPT
Suzie Trains Maui
8 Common Nutrition Mistakes…and How to Fix Them
No time is No Excuse!
”I’m a huge fan of Nancy Clark, a well-known sports registered dietician. I too believe that your workout does not end until you refuel!” Suzie
By Nancy Clark, MS RD CSSD
For Active.com
Nutrition may be your missing link in training. Here are eight common nutrition mistakes many athletes make with tips and recipes for how to solve them.
No. 1: Beneficial Protein Intake
Some athletes eat too little protein; others eat too much. For example, a 150 lb (68 kg) athlete may need 0.5 to 0.75 g pro/lb (1-1.5 g pro/kg); this translates into about 75 to 105 g pro/day. This athlete can easily consume too much protein if the foundation of the menu is:
| Breakfast: |
6 egg whites |
18 grams of protein |
| Lunch: |
1 can of tuna |
35 grams |
| Snack: |
1 protein bar |
20 grams |
| Dinner: |
2 chicken breasts |
90 grams |
| |
16 oz. milk |
16 grams |
| Total: |
|
179 grams |
This amount of protein is excessive, to the point some of the protein could be wisely traded for more carbs to better fuel the workouts.
In contrast, a vegetarian athlete on a reducing diet could easily under consume protein if foundation of the menu is:
| Breakfast: |
2 egg whites |
7 grams of protein |
| Lunch: |
salad with 1/4 cup of chickpeas |
3 grams |
| Dinner: |
1 garden burger |
11 grams |
| Total: |
|
21 grams |
Too little protein contributes to poor recovery, muscle wasting, and sub optimal results from hard training.
Solution: By meeting with a sports dietitian, you can learn your protein requirement and how to translate that into food.
No. 2: Iron to Prevent Fatigue From Anemia
Iron-deficiency anemia is common, particularly in females. Anemia causes needless fatigue and reduced performance. A survey of collegiate athletes indicates 20 percent of the female volleyball and basketball players were anemic, as were 50 percent of the soccer team. (1)
Anemia is particularly common among women who have heavy menstrual blood losses, but eat neither red meat nor iron-enriched breakfast cereal.
Solution: If you feel needlessly tired, get your blood tested by your doctor and be sure to get your serum ferritin measured. To help prevent anemia, strive to eat an iron-rich diet of:
red meat, or iron-rich alternatives (dark-meat chicken or turkey, salmon, tuna) iron-fortified cereals (Wheaties, Raisin Bran, Total)
To enhance iron absorption, include with each meal a source of vitamin C, such as orange juice, berries, broccoli, tomato or other fruits and vegetables.
No. 3: Post-exercise Food
At the end of a hard workout, you haven’t finished your training until you have refueled. Don’t rush off to work or school, with “no time to eat” as the excuse.
Solution: Plan ahead, so you have recovery foods readily available. Even in a time-crunch, you should be able refuel your muscles properly. “No time” is no excuse.
No. 4: Recovering With Both Carbs + Protein
Recovery foods should offer a foundation of carbs with protein as the accompaniment. A reasonable target is about 240 calories of carbs (60 g carb) and about 80 calories (20 g) of protein. Some popular choices include Greek yogurt with honey, chocolate milk, cereal with milk, and pasta with meat sauce. You need not buy engineered recovery foods; standard fare works fine.
 Note that recovery foods can be eaten pre-exercise. That is, a pre-exercise yogurt gets digested into amino acids and glucose; those food components will be ready and waiting to be put into use when you stop exercising. In a 10-week study with recreational body builders, those who consumed a protein-carb supplement both immediately before and right after the mid-afternoon strength training session gained 2.3 pounds more muscle and 7 pounds more in strength (as measured by bench press), compared to the group without the pre- and post-exercise fuel. (2)
Athletes who do two workouts a day really need to rapidly refuel with a proper recovery diet. A six-week study with swimmers reports those who did two workouts (morning and afternoon) sprinted slower than those who swam only in the afternoon (3). If nutrition is your missing link, don’t even think about double workouts.
Solution: You may not feel hungry for solid foods after a hard bout of exercise, but you are likely thirsty. A fruit smoothie (made with yogurt) is excellent for recovery, as is a chug of chocolate milk. Both contain carbs to refuel, and protein to build and repair muscles and reduce muscle soreness.
No. 5: Rest Days for Muscles to Refuel
 Rest is an important part of a training program; muscles need time to refuel and heal. Depleted muscles may need more than 24 hours to replace glycogen stores. Hence, rest days with little or no exercise enhance a training program.
Athletes who want to lose weight commonly hesitate to take a rest day; they fear they will “get fat.” These athletes need to understand:
1) On a rest day, they will feel just as hungry because the muscles need food to refuel.
2) They will gain (water) weight. For each 1 oz. of glycogen, the muscles store about 3 oz. water. This water gets released during exercise; it is beneficial.
Solution: Plan one to two rest days a week. Notice how much better you are able to perform the day after a rest day.
No. 6: Adequate Fluids
Solution:
Athletes who stay well hydrated can train harder and perform better. For each one percent of body weight lost via sweat, your heart has to beat three to five more times per minute (4). This creates needless fatigue.
Solution: If you are well-hydrated, you will need to urinate every two to four hours, and your urine will be a light color. If you are sweat heavily, you really should learn how much sweat you lose (and thereby need to replace) during a workout. Do this my weighing yourself naked before and after exercise. For each pound (16 oz.) of sweat, you should drink at least 16 to 24 oz. of fluid.
No. 7: Sodium Before Exercise in the Heat
Research with trained cyclists reports they rode 20 minutes longer to exhaustion (99 vs. 79 minutes) in 90 degrees Fahrenheit (32 degrees Celsius) heat when they drank a pre-ride beverage with about 1,000 vs. 150 mg sodium. They drank no fluids while riding. (5)
Solution: If you train and compete in the heat, you should consume salty foods beforehand. This holds water in your body and reduces your risk of becoming dehydrated.
No. 8: The Sports Dietitian
(RD, CSSD)
Serious athletes generally have a support crew that includes a coach, sports psychologist, and a medical doctor, physical therapist and massage therapist. But to their detriment, some fail to have a sports dietician on their team.
Solution: To get the most from your workouts, find a local registered dietitian who is a Board Certified Specialist in Sports Dietetics (RD CSSD).
The bottom line: Don’t let nutrition be your missing link. You will always win with good nutrition.
Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark’s Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist’s Food Guide are available via http://www.nancyclarkrd.com/.
References
1. Eichner, R. Anemia and Blood Boosting. Sports Science Exchange #81, Vol 14(2), 2001
2. Cribb, P., and A. Hayes. 2006. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc 38(1):1918-1925.
3. Costill, D.L., R. Thomas, R.A. Robergs, et al. 1991. Adaptations to swimming training: Influence of training volume. Med Sci Sports Exerc 23(3):371-377.
4. Casa D., L. Armstrong, S. Montain, et al. 2000. National Athletic Trainers’ Association position statement: Fluid replacement for athletes. J Athletic Training 35(2):212-224.
5. Sims, S.T., L. van Vliet, J. Cotter, and N. Rehrer. 2007. Sodium loading aids fluid balance and reduces physiological strain of trained men exercising in the heat. Med Sci Sports Exerc 39(1):123-130.
 Advanced!
Single Leg Bicep Curl with foot on Stability Ball
This is very advanced, and one should only progress if hips and knees are strong and stable.
Preparation
- Balance on a single leg with foot pointing straight ahead and knee slightly flexed while maintaining a stable position over your 2nd & 3rd toe.
- Hold a dumbbell in each hand with arms extended by side of body.
 Movement
- Maintaining level hips and a drawn in position, perform a bicep curl by flexing the elbow.
- Slowly lower the dumbbell back to the side of the body by extending the elbows.
- For the Hammer Curls, switch feet to continue your balancing!
Challenge: Balance of Course! Tall upper body, smooth and controlled. Remember, your arm is a lever, your hand is there just to hold the weight. Lighten your grip! Concentrate on the contraction of the bicep..hold it all the way through the movement…!
Suzie Cooney, CPT
www.suzietrainsmaui.com
283-2121
THE BODY BENEFITS OF SUP Stand Up Surfing!
Hop on, and let’s go! Everyone’s doing it and so can you!
SUP has been taking the island and world by storm! Nothing new to Maui, but new for some, who are reentering fitness and want to charge the waves or have a nice mellow session. I believe that this is the best form of cross-training ever! Besides doing downwinders from Moliko to Kanaha, even cruising early in the morning when the water is like silk, is a great way to start anyone’s day.
Okay, as a surfer and sailor, like all water sports here, you gotta be cool and courteous. This sport reminds me of the early days of windsurfing. The comoradory is awesome, and so friendly. People are eager to lend a hand or give a few tips. It’s a great water sport that allows you to enter in at a calm pace. You do need to learn the right of way and you don’t want to be a wave hog, like some people I know!
I ask my clients often, so, “what water sport would you like to learn that I can teach you and make you feel strong?” They say they want to SUP! Some want to surf and sail, but stand up surfing works all muscles at all times. And you don’t have to be a hero waterman or super athlete to start! I’ve had my heart rate come out of my body many times trying to catch some waves. I love it!
The body benefits are simply amazing. In my gym I am constantly training all my clients at all levels; some sort of balance training techniques. The goal is to transfer that what the body and brain learns, to your favorite sport or simply daily living challenges. The water is an unstable platform as is the beach and other surfaces. It makes a HUGE difference on your performance and recovery.
Your brain, and all of the finite muscles of the ankles, knees, and hips are constantly firing and yelling to each other to keep you upright on that board. Whoops, don’t look down because your brain will not like that. Keep focused on the horizon. Also while standing, keep that paddle somewhere in the water.
Just like riding a bicycle, your brain will remember each and every time, what you learned from the last session. You get better and better each time out. Your confidence soars and then maybe your trying to catch your first wave? Ah, breakthrough!
Also, your upper body gets a super workout. You need to initiate the power of your strokes, way down deep from your “core”. ( It’s an over used buzz word for low back, abs and deep pelvic floor muscles. ) Also there are many different styles of paddling.
For instance Dave Kalama who just won the recent Olukai event, said his secret was the Tahitian style of paddling. I could tell from the video coverage that he purposely used this type of paddling. He’s always smiling and having fun and of course makes it look so easy.http://www.olukai.com/NewsEvents.aspxevent
Read the full story by Surf Magazine: http://www.surfermag.com/features/onlineexclusives/olukai_hoolaulea_ocean_festival_aloha_hawaii/
The legs have it! Even with all of the balance training stuff that I do, wow I’ve never had so much leg strength, nor did I realize just how important all the little muscles are that assist the larger muscles. I am constantly challenged and surprised of how my legs feel afterward. And let me also tell you, it get’s your bottom fitting in the smallest of bikinis!
For those of you who want to learn, give me a call and I can point you in the right direction. If you want to get ready and rip it up off the water, I can help you.
This sport will lean you out fast! Hydrate well and please eat a nice combo of light carbs and protein, before and after a session.
Look both ways before you charge, and have fun!
Suzie
|
2010 Athleta Featured Athlete
|
Join the Discussion: Leave a comment 
Category: Articles, Quick Fitness Tips | 
Tags: burn calories, cardio training, cross-training, cycling, endurance training, fitness, healthy lifestyle, hiking, hydration, Iao Valley, lifestyle, Maui, Maui healthy lifestyle, Maui personal trainer, men's health, outdoor training, Stand Up Paddle, Stand Up Paddling, strength training, sunscreen, SUP, surf, Suzie Cooney, Suzie Trains Maui, swimming, training, training outdoors, training outside, Women's Health, workout
