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FREE SUP PRO TALK VIDEO

SUP Pro Talk with Suzie Cooney

Improve Balance & Reaction Time: Indo Board Training Gear & Suzie on the New “Gigante” 24″ Disc

Maui Wave Action!

Waves are a force of nature like no other. Susan does a superb job to illustrate this and more. A great read!

practice

Surf Stronger Order This!

Eddie from Oregon SUP Training Continues To Stroke & Stoke on Maui

Ed and Judy on their Naish Glides head out for a session with Suzie Cooney of Suzie Trains MauiIn 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

Health and Fitness Radio Shows with Suzie Cooney June 2012

Tune in every Tuesday to KNUI 900 AM @ 7:30am on Maui’s Best Talk Radio Show

The Maui Breakfast Club

 Suzie talks with host Tom Blackburn Rodriguez and Kellie Pali on trending health and fitness topics that interest you! Listen live here,

http://www.knuimaui.com/

June 2012 Topics: 

    6 Hydrating Foods

We’ve all heard the saying that we need eight glasses of water a day to stay hydrated. The truth is that while there is not a generalized recommendation for everyone, we probably do need about eight glasses of water a day or more.

In fact, the Institute of Medicine estimated that the average, healthy man needs about 13 cups of water per day while the average, healthy woman needs about 9 cups of water per day.

Hydrating Foods

And the 6 foods are: Listen Here:

 

 

 

The Importance of Keeping of Food Journal and the Benefits:

Food Diary

How you can be successful in weight loss with the help of a food journal. It’s a fact that people lose 50% more weight when they truthfully record their daily intake for 30 days. I like MyFoodDiary.com

 

 

 

They hurt and can prevent you from training: Shin Splints: What are Shin Splints and How to Treat Them  

Shin Splints

 

How to Beat the Obstacles That Prevent You From Exercising:

Why do we procrastinate? Are we lazy?  YES!!  And we avoid what is hard and what may be uncomfortable.

Beating the Obstacles JUST DO IT

NO excuses…JUST DO IT…….

 

 

 

 

 

If you’d like to hire Suzie Cooney, CPT as your private fitness specialist you can contact her here.  

Also, to join my confidential mailing list and receive lots of great tips and more, go here:

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Suzie Cooney Stand Up Paddle Fitness Experience at Lumeria Maui May 2012

Aloha ladies! We invite you to our exclusive luxury, stand up paddling health and fitness experience on the worldwide SUP island destination Maui, Hawaii.  Four (4) women will enjoy tropical warm waters, personalized SUP coaching and instruction, expert fitness training, organic meals prepared by Chef Ben Diamond, massage, yoga and premium products representing the SUP lifestyle, while staying on the beautiful N. shore at Maui’s new stunning and tranquil retreat center, Lumeria Maui.

Listen here to Suzie’s radio show about the experience.

PRESS RELEASE

  “Suzie Cooney combines imagination, inspiration and perspiration. She’s a one-of-a-kind waterwoman; a brilliant and patient teacher. Oh, and she is also a complete badass, which is the highest compliment I can possibly give.” —Susan Casey, bestselling author and editor in chief of O, The Oprah Magazine.

If you’d like to reserve your space, please contact us by submitting your information here. It it required each guest have some SUP experience and is comfortable in the ocean or large bodies of water. Once your registration is complete and approved, you will receive more detailed information.

SUP Experience Prerequisites and More Information : Click here.

To visit the website of Lumeria Maui go to: www.lumeriamaui.com 

Questions and inquires or to book: service@suzietrainsmaui.com

 

 

Ocean Sports Endurance, Pink Slime, SUP, Motivating Others :Suzie Cooney Health & Fitness Radio Topics for April 2012 Maui Breakfast Club

Aloha, just a reminder that you can find me on the air every Tuesday on KNUI 900 AM @ 7:30 for my weekly Health & Fitness segment on Maui’s number one talk radio show, The Maui Breakfast Club. We are in our third year with Tom Blackburn Rodiguez and Kellie Pali.

Tune in live on the web here: http://knui900.listen2myradio.com/

Topics for Apri 2012  Tuesdays KNUI 900 AM @ 7:30  ( These shows will be recorded an available after air date so be sure to check back if you miss them ) Here are samples of past shows. Click here


4/3/2012:  – All about my Women’s Luxury Stand Up Paddle Fitness Experience at Lumeria Maui      PRESS RELEASE

    

Click here, for more information.

4/10/2012: Open Ocean Physical Stamina – Specifically how to be safe on Maui’s epic N. shore or on any big body of open ocean. We’ll talk about how to be well prepared both physically and mentally. This will be extra helpful for new downwind paddlers, one man canoe paddlers and prone paddlers. I’ll share some tips on fitness training and water safety. Maliko safety.  Read more here

4/17/2012: Pink SlimeWhat is it, how to avoid it and what is going on with this awful low quality “meat” filler that is making us fat, sick and …grossed out.  That’s another show!  Check out what Wikipedia says about pink slime.. http://en.wikipedia.org/wiki/Pink_slime

4/24/2012: How You Can Be a Healthy Inspiration & Coach to Friends, Family and Coworkers - Living a healthy lifestyle comes easy to some of us, but not everyone is naturally motivated or knows how to get started. Learn how to be an example of health and fitness to everyone you know. Tips on how to “share” and not preach so your influence is long and life lasting.

Here is the link to other past shows: http://www.suzietrainsmaui.com/blog/category/radio-show/

We appreciate you tuning in!

Warm aloha and see you on the water,

Suzie Cooney, CPT owner of Suzie Trains Maui, LLC


Maui Surfer and Cyclist, Photographer Simone Reddingius Keeps Fit with Suzie Cooney of Suzie Trains Maui

New Picture (4)I’d like to introduce to you a dear friend and client and Maui photographer, Simone Reddingius.  Simone is a wonderful athlete who is passionate about surfing and cycling. Simone trains with me and we work on upper body conditioning for surfing, and balance training for carving strength. I like to challenge her on the new INDO Board Gigante and recenly she hopped on the super fast Vew Do Board. 

She is also a very strong cyclist who has conquered Maui’s prestigious race, Cycle to the Sun. Her best, last race time was to the crater was 4:33:50, second place in her age div. which was 40-49 year-2004

New Picture (6)

She can also be seen hang’n ten on the nose at our local breaks. Her best surf contest wins were: Malibu 2001, Malibu 2005, Malibu 2006 all Masters division

monie bu_02

Ripp'n at Lane's
Ripp’n at Lane’s

Simone is focused in the gym and it sure shows on the water. Surfing with Simone is a blast but I wouldn’t want to compete against her. She has drive and gets in the zone. I’ve seen her climb the crater and drop in on some good size swells.

I think surfers who cross train with road biking have a huge advantage. Strong legs will last longer and help on heavy wave days. Cycling of course helps build great cardio and body endurance.
Look down the line here on the N. Shore, or behind you next time you ride up the crater, Simone might just happen to be there!
DMC-GH1P1060801Simone is also a talented photographer and designs jewelry. Check out  her beautiful and action packed photos at :

http://www.flickr.com/photos/by-simone/

If you’d like to learn more about Simone’s training, call me and I’ll give you some tips. Check out http://www.suzietrainsmaui.com
Suzie Cooney, CPT  Suzie Trains Maui     
Follow Suzie on Face Book:  http://www.facebook.com/suzietrainsmaui
Live it, ride and don’t close your eyes and smile big.
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Is Who You Eat With Making you Fat? See this clip from The Today Show

Aloha,The Today Show recently aired this segment and I have worked with this before with my clients.  It’s quite and eye opener and reveals some of the truths of our eating behaviors and how certain social groups/friends and family in our life can influence how much we really eat.  Take a few minutes and see for yourself. For example, women who eat with other women tend to eat more and are less self conscious vs if say you were on a hot date!

I’ve often suggested to people that if really can’t say no, to maybe change friends just for awhile until you can manage your eating habits so you won’t pack on the extra “social” pounds.  Don’t be afraid to say “no thank you, I’m full”. Or “you know I’m sure it’s delicious but I’m good for now, you enjoy.”  Also, if consuming more cocktails or other alcoholic beverages, you may become less uninhibited and could invite unwelcome additional calories.  Tip: Before you bite, take a drink of water, bite, water! Slow down and take your time. Chopsticks Or use chop sticks!

I hope you found this information helpful.  Call me if I can help you get your eating habits in shape!

Your fan,

Suzie Cooney, CPT  

Suzie Trains Maui,  808-283-2121

Indo Board Names Suzie Cooney “Rider of the Month” September 2009 Cool!

As you can see from some of my posts, I think using the Indo Board in my training sessions with people is really fun, challenging and raises a person’s confidence on and off the water. You don’t have to surf to enjoy the benefits of this great training tool.  For years, I’ve put clients on the Indo Board post op bilateral hip and knee replacements, and those reentering fitness; to help improve their reaction skills and of course balance skills too. It’s also great for toning your legs.

It’s so fun to see their big smiles and looks of focus and determination. I often will time people to the point of fatigue or failure. Then we hop on again for more endurance drills.  Putting a couple of dumbbells in your hands or kettle bells definitely add to the burn and fatigue AND challenge. I’m using a 10lb kettle bell in these photos.

You can easily modify in many different ways, the ways in which you progress yourself to more advanced moves.  Always take caution as to the type of surface you perform on. For beginners, I’ll throw a yoga mat underneath the drum to slow it down a bit. Or, simply put the board on a disc for my more elderly clients, and then have them hold onto me or a very stable object. 

It really makes a difference when you carve and as you push the rails or even on a windsurfer, or stand up paddle board. I can notice a huge transfer of control in strong or light winds and strength when I jibe into a turn, and when stand up paddling while trying to catch waves. I love it!

For fun, here’s Indo Boards September 2009  Newsletter to read more.  Thanks Indo Board, that was fun! Suzie  

My custom bathing suit by, Julie Stone of Posh Pua    

Come train with me and let’s ride!Follow Suzie on Face Book:  http://www.facebook.com/suzietrainsmaui

Suzie Trains Maui
808-283-2121
Call me to ride the Indo Board

Surf Indo Board Disc Advanced Push Ups on Maui’s N. Shore with Suzie Cooney of Suzie Trains Maui

Hi, I recently posted the intermediate version of this, but wanted to take you outside to show you the advanced version! These push ups will promote better surfing endurance and shoulder, chest and tricep strength for quick action. Often times, if you are out of surf  shape, your arms burn out fast.  It’s a real bummer when the surf is pump’n and your not! Even if you don’t surf, give these a try and you really be challenged. These are probably my most favorite exercises. Have fun! Suzie

 Advanced1Advanced2Intermediate1 Intermediate2

 

Difficulty Level: Advanced

Muscle Group(s): Triceps, shoulder and chest, core. Challenges the upper body and core while increasing strength and endurance, and mimics board movement on the water.

Equipment: Indo Board, Inflatable disk, BOSU

 Progression: Raise one leg off the ground, or place feet on a BOSU dome or another inflated disc.

Preparation: Assume the push up position. If you are a beginner, you can bend your knees. Make sure the disc is centered underneath the Indo Board. NOTE: If the disc is over inflated it will be much harder, than if it’s softer. Also, by bringing your hands closer together, you will target the triceps and chest more. Wider positon, more shoulder girdle involvement.

Extend legs behind you, either on ground, another disc or as pictured, the BOSU.

Movement: From the start position, lower your chest to the Indo Board and then press up into the push up. Make sure your neck is neutral and bum lowered. Push up with the strength of your entire shoulder girdle back to a straight-arm position. You may also hold and make this a core plank exercise. Hold in this position 15-30 seconds.

If you have any questions or comments, I’d love to hear from you!   Baithing suit, Posh Pua.

Aloha, Suzie

Follow Suzie on Face Book:  http://www.facebook.com/suzietrainsmaui      

Surf Longer and Stronger with Surf INDO Board Disc Push Ups

Surf Indo Board Disc Push Ups
Don’t let your Arms Burn Out Before you Do!
Equipment

Equipment

This is a semi-advanced exercise that targets the triceps, shoulders and chest and is what I have my surfers try. Even great for non-surfers!

 
 
 
 
 
 

 

Difficulty Level: Intermediate to Advanced

Muscle Group(s): Triceps, shoulder and chest. Great for core stability and mimics what your surfboard might feel like underneath you! I love this one.

Equipment: Inflated balance disc and the INDO Board

Progression: Raise one leg off the floor, or place feet on a BOSU dome or another inflated disc.

Preparation: Assume the push up position. If you are a beginner, you can bend your knees. Make sure the disc is centered underneath the INDO Board.

Start

Start

NOTE: If the disc is over inflated it will be much harder, than if it’s softer. Legs extended on floor.

Movement: From the start position, lower your chest to the INDO and then press up into the push up.

Finish

Finish

Push up with the strength of your entire shoulder girdle back to a straight-arm position.

Repeat movement sequence for recommended repetitions.

Rip it up!  Suzie Cooney, CPT

Get your INDO board here.

Follow Suzie on Face Book:  http://www.facebook.com/suzietrainsmaui

 

Choosing the Right Sports Drink

SCDrinking

Choosing the Right Sports Drink

Selecting the right sports drink that isn’t loaded with sugar and allows your body to tolerate doesn’t have to be confusing.  It’s amazing how many products claim to be the miracle energy savior. Some products that I’ve tried make me feel like I want to immediately brush my teeth, and after I drank them, I craved water to wash them down.

Studies have shown that a fluid loss of just 2% of your body weight can have a negative impact on performance and recovery. For example, dehydration increases your core temperature, decreases blood flow to the skin, can increase your heart rate and the list goes on. Also if you are training in a humid environment like Maui, I encourage my clients to really increase their fluid intake.running

Whether you’re just starting to build your endurance/fitness training, or you are training for your 10th triathalon, sports drinks are designed to help replace the water that is lost when you sweat. They provide carbohydrates that supplement those that are being used up by the body during physical activity. In addition, they help rebuild the electrolytes that are also lost when you sweat. Continue reading Choosing the Right Sports Drink