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.
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.”
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!
Aloha Friends!If you’ve always wanted to have a private personal trainer, this may be for you!
I’ve been experimenting with a few clients and I’ve decided to offer something new and fun for those on a tight time schedule and budget.Express Workout – Suzie Trains Maui. Train with me, get fit and have fun in half the time! Join me in a supervised, custom workout that targets all muscle groups including cardio. Enjoy surround sound while you pump it up and make the most of your time. I’ll be safely pushing you during your workout depending upon your ability. We are constantly on the move. Heart rate is up and we’re having fun!
To maximize the benefits, your 30-minute workout consists of both resistance training and cardiovascular training.
I can make a wonderful a workout for you with two-thirds resistance training and one-third cardiovascular training. In a 30-minute workout, that’s 20 minutes of resistance and 10 minutes of cardio. Yes, just 10 minutes. But 10 strongminutes!
Each workout is different! It’s a great way to jump start your week or get motivated again. Call me for details.
**All new clients are required to have a pre-fitness assessment. Towels and water provided. Assessment includes photos, movement observations, flexibility review, blood pressure screening and lifestyle review.
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. Or use chop sticks!
I hope you found this information helpful. Call me if I can help you get your eating habits in shape!
Ever get confused on how to choose the right energy drink? Take a moment and listen to some helpful information that will make a huge difference the next time you may opt for a quick boost. Whether you are hitting the waves for a big session or having a nice walk on the beach, know how to choose the right energy drink to keep you going!
This audio clip is from the Maui Breakfast Club. Maui’s number one rated talk show every Friday from 7am -8am. Tune In The Maui Breakfast Club: with Tom & Kellie Health & Fitness Specialist, Suzie Cooney of Suzie Trains Maui KAOI 1110 AM Join Tom Blackburn-Rodriguez, Co-Host Kellie Pali and Maui Weekly Special Correspondent Trisha Smith. “If it’s Friday, it’s the Maui Breakfast Club.”
If you want to keep the weight off, increase your muscle mass today. Muscle is critical for quality of life. People who lose a lot of muscle mass during their weight loss programs usually lose some of their fitness as well.
When this happens, they can’t do as much physically, so their performance declines when surfing, playing golf, hitting a tennis ball or even carrying a bag of groceries.
Muscle holds a lot of your body water and is essential for regulating body temperature. Muscles are big spenders and burn lots of calories 24/7. When people are on restrictive diets ( bad ) the body is tricked into believing it’s on a deserted island with minimal or no food – therefore as a natural defense mechanism, the body attacks it’s most active tissue, muscle in order to SLOW down the body’s metabolic rate.
There are wonderful health benefits of building muscle:
Increases endurance and flexibility
Protects your joints (reducing risk for injury)
Increases your energy level and boosts metabolism
The math: If you gain 1 pound of additional muscle tissue which can burn 35-50 calories per day…over the course of a year you can burn 91,250 calories a year! Fat burns 2 calories per day. On average, the amount of muscle gain when performing a resistance program, a person can gain 3-5 pounds ever 3-4 months. Keep in mind that this will vary greatly depending upon age, genetics, and type of training program you are performing. Continue reading Keep The Weight Off and Join the Muscle Mass Today
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
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.
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.
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
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!
Suzie Cooney is a contributor the 
Express Workout – Suzie Trains Maui. Train with me, get fit and have fun in half the time! Join me in a supervised, custom workout that targets all muscle groups including cardio. Enjoy surround sound while you pump it up and make the most of your time. I’ll be safely pushing you during your workout depending upon your ability. We are constantly on the move. Heart rate is up and we’re having fun!
Or use chop sticks!
There are wonderful health benefits of building muscle:
