Maui, HI. December 27, 2011 : Your New Year Approach to Health & Fitness Choices for 2012 on Suzie Cooney’s Radio Health & Fitness Segment with the Maui Breakfast Club, every Tuesday on Maui’s KNUI 900AM @ 7:30am.

Make a “lifestyle” choice for life not  for one month. Reward yourself with a new surfboard, new running shoes, and make a plan and stick to it and see yourself in that lifestyle. Like what you see in the mirror, but love yourself on the inside first. Tweet

Most News Year’s resolutions fail because it is not motivating enough. Forget them, get real and get real simple. Reflect back and see forward. Trainers like myself can help you plan and chart realistic, simple changes that before  you know it, it’s March and you’re still on track.

CLICK HERE to listen to Suzie's Health Segment Now

Listen here to Suzie Cooney, owner of Suzie Trains Maui.

Feel free to share your comments and tell us your tips to help our audience can make long lasting, lifestyle choices. Let this be your year to set the pace for yourself, your friends and family. Live the life you always dreamed of now, make it healthy and simple.

Follow @SuzieTrainsMaui

Suzie Cooney of Suzie Trans Maui is a weekly guest on the Maui Breakfast Club with Tom Blackburn Rodriguez and Kellie Pali and shares every week, her healthy tip. From how to train for big surf, SUP stronger, train to be extra strong for windsurfing and kiting skills, or how to get off the roller coaster of yo-yo dieting and shed weight for good.  For over 12 years she has helped hundreds of people get in the shape of their lives and live the life Maui offers. People come from all over to train and learn from her.

Tune in every week, Tuesday on Maui’s KNUI 900AM at 7:30am or click here to catch the daily, live broadcast from anywhere in the world.

Happ New Year Everyone! See you on the water!  Check out my other website:  http://www.standuppaddlingfitness.com/  Here you can change your life and discover a new way to get healthy with the awesome sport of SUP or stand up paddling. This is YOUR year to try something new!

Suzie Cooney, CPT

 Suzie Cooney is available on the island of Maui for private, fitness training, stand up paddle ( SUP ) coaching, lifestyle coaching and for public speaking.

If you’d like to join my confidential mailing list and keep up to date with Suzie Trains Maui and other health related news, go here:

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Left to right: Gigante Disc, Suzie, smaller 12" disc, 6.5 in roller, 8.5 in roller, INDO Board Pro, Ying & Yang Rocker Board, Kicktail

Aloha! Everyone knows that trains with me or reads my blogs and articles that I ‘m a huge fan of the INDO Board. It has brought all my clients to new levels in fitness and is always exciting and fun; meanwhile allowing me to cater to each individual and their unique needs. I’ve been a team rider and contributor for INDO Board for some time, and their product development, trainer curriculum and application continues to blow me away. My surfers, stand up paddlers, kiters, windsurfers and those also coming off of injuries have enjoyed building their strength on the different INDO Boards and platforms. Even those reentering fitness again or for those who want to freshen up their routine, love the challenge and discover new things about their abilities which allows me at any level, help them reach their personal fitness goals.

Functional training is the key focus of my practice and it’s how I’m sure that when I’m training a surfer or a new mom, all of their kinetic checkpoints are tracking properly before we embark on any new fitness program. The INDO Board training equipment offers me the expansive opportunity to test, observe and ask folks to perform on different, unstable platforms and is part of every assessment for each individual. It allows me to really measure one’s core strength, balance and reaction ability while I’m developing their unique program in my mind, all the while watching them discover new abilities they thought they never had. As a trainer, this is my biggest reward!

Suzie Cooney on Gigante Disc photo by Darrell Wong 2011 All Rights Reserved

The Gigante Disc, which has been a dream come true not only for training my SUP clients on land before we train on the water, but I’ve discovered so many other modalities and exercises that I’ve never before knew one could do. I often make up a lot of this stuff as I go based on the individual’s ability. You will see this piece of gear as one of my favorites and now on Naish’s website with my fitness articles. My mind is always thinking in that direction as I develop more and more exercises and also combine other tools and weights in conjunction with. It’s literally exponential on what you can do for your own training.

My second favorite new deck is the simple INDO Board Kicktail and the INDO Board Ying & Yang Rocker Board, which is very loose and wide, offering my more advanced clients a lot more freestyle action on a larger surface, but I’ve already implemented other uses! For example, today, setting up my hard core windsurfer, Tim Ellison loves it when I place the INDO Board Kicktail board on top of a semi-inflated Gigante disc in the surfers stance. This is his way of practicing his foot work for wave sailing. Then I fire at him an 8lb medicine ball in all planes of motion. He loves it! The INDO Board Kicktail is narrow and challenging, while the Gigante forces him to keep his knees bent and manage the force production and movement caused by the weighted ball. He’s be happy and completey satisfied if we did this the entire session!

The photo above shows me on my Naish 9’0″ Hokua. This is quite a sassy quad fin and with the INDO Board Gigante disc inflated almost to the max, I’m able to push my body to the max. ( beginners, remove your fins and I may suggest you place two Gigantes with less air at first, one in front and one in the back of board ). Aquiring upper body endurance with a medicine ball or weighted bar, while at the same time challenging all the finite muscles from from my feet, ankles, knees, hips to the core. This will get your heart rate up and burn your legs! AWESOME!

If you want to see a few other INDO Board equipment exercises I’ve referenced, you can also check out my SUP Fitness Tips for Naish. Also, you can check out a recent article on advanced core training featuring my client Jules on the INDO Pro Board.She’s got a rock’n body and loves the

Advanced INDO Board Core Training. Not just for surfers or paddlers! Everyone can benefit!

core challenge.

SUP paddlers, you can take your paddling to the next level with just a few pieces of key INDO Board equipment. This kind of training REALLY transfers to many different types of water conditions. Flat water, to big waves, to Maliko down wind coast runs, require all muscles to fire and this type of training also known as “propreocetion” work is key. You want your body to respond quickly and naturally. That’s why this gear makes that difference. Be sure you take your time and train your brain with the new reaction benefits that will challenge you. Safety is paramount and as you progress in your leg, core and even upper body strength, go back to the basics and start from the top.

Progressions should be safe, managable and always proper form. Progressions are as simple as two legs to one, less air in disc(s) or more air. Tempo, speed shift, holding weights below your knees or resting on your shoulder as you might perform squats on top of the Gigante disc while standing on the Rocker Board.

Hunter Joslin, Chip and Georgette at INDO Board, thank you for all that you do to help us trainers help more of our clients and water sport enthusiasts, and putting smiles on thousands of hard training folks, and for providing a most excellent quiver of fun under the sun or studio lights!

Mahalo and in good health,

Suzie Cooney, CPT of Suzie Trains Maui

While visiting Maui, Suzie is available for professional private training sessions. These may include on and off water sessions should you like. She will take you through all the progressions based on your current level of fitness and assist you safely to success. Call at 808-283-2121 or go to: http://www.suzietrainsmaui.com/suzie-cooney-certified-personal-trainer/

For more information on the cool folks and gear at INDO Board products:

      LISTEN HERE  to Suzie’s Radio Segment

by Suzie Cooney, CPT
Suzie Trains Maui

TweetSee the finish line, the crowd cheering you on the last buoy turn, the last surf heat before the horn, the last lap of your mountain bike or dirt bike race and see your personal victory! Okay, now adjust the speed and tempo, add a little more weight to the bar, do a few more balance tricks and turn up the music.

Visualizing your win, your finish or any goal you set out for your racing or training I guarantee will get you that trophy or medal or simply help you get to the next phase of your training and sport. We watch the networks play over and over in slow motion, two competitors going handle bar to handle bar on the dirt track, paddlers digging as deep and fast as they dig deep into last turn back to the beach, or the Olympic speed skaters pushing off those last few powerful meters.

You can do the same during your training. If you’re a surfer and while you’re performing a weighted squat on your INDO Board, you see the green room and the spray of huge dragons breath; popping you out of that tube standing tall touching the back of that blue wall. For example, when I’m on my spin bike, I close my eyes as the music carries me across the ocean on my Naish Glide at warp speed, catching every bump and trough possible, or better, turning on the face of a big wave.

Whatever your sport, your mental game and how you see yourself as an athlete makes a critical difference in how you perform. Do you see yourself as an athlete? Are you looking to build your game and confidence? I’m not a scientist, but what I do know is that the subconscious captures images of our desire outcomes and holds them and when an opportunity mimics the situation, it retrieves that image and allows our minds and body to shape and make that true.

I have the pleasure to introduce to you my training client, Stephen. Here is his awesome story on how his visualization training became an exciting reality, to a successful 27 mile stand up paddle race finish. The race was Saturday April 23^rd, 2011. It started from Honolua Bay, Maui across the open ocean channel to the island of Molokai. Sport, stand up paddle, partner Mike Owens.  ( photos by Joshua Kjorven)

“ I would like to help contribute, it was one of those crazy ideas one gets while I was watching Connor and Dave battle it out in the Pailolo Channel on last year’s race. It was in November when I first watched the video of the battle where Connor ultimately won. Watching him paddle, getting that imprint of his paddle stroke, and ability to read the swell was captivating. I thought with a little practice “I could do that” and why not, what could possibly go wrong? I never think about the details (they usually become a barrier),I just stay focused on the goal, and the details usually work themselves out in the end.

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I set up our indoor pool to train and get in shape during the winter months, and then arrived in Maui to start training with you and Jeremy. Jeremy corrected my paddle stroke, and taught me to catch bumps on the four Maliko runs we did, plus several days in the harbor. Suzie helped me focus on my balance and strengthened the areas that I needed to improve upon, and it really helped. In reality was I ready for such a crossing and be a contender? No but my goal was to do it, learn it, and experience the rush, get the confidence, and then do it again next year, hopefully solo.

What I suggest is that you get real clear on what you want to see. Get real specific with how you want to perform. Do you want to go faster, carve bigger turns, or catch bigger glides or simply finish? Focus that imagery on just that. See in your mind over and over again that perfect picture of the outcome. Some people also explore hypnosis.

When you look in the mirror at the gym, get hyper focused and don’t be embarrassed of how strong you think you look. Right on! That’s what I want. Growl, sing see the confetti! If one of my clients is training for a big event and we’re squeaking out one more set or rep, I just love to whisper in their ear, “this is when you win.” I’ll also say, “Are you not the fierce competitor I know? Then do it.”

Now I’m not the mean trainer you see on TV, but I do give my clients the tools to help them get real with themselves and give them lots of positive images while we are training. I am the one that will keep you very positive and erase any negative and mental obstacles. If you don’t have a trainer, I suggest you try and do the same.

Develop a mantra that you say to yourself as you have your image. This is also a very powerful tool I suggest to my clients that get’s them very fired up and focused. I don’t care if it sounds totally silly, or if it’s a string of unusual sounds, it’s what resonates with them, If it makes sense to them and get’s them to that place they must go, then say it. I know people hear me when I’m surfing, SUP surfing or training down Maliko. I talk to myself all the time out loud.

What I strongly suggest when testing out your mantra with your visual, please don’t say negative things, like “you dummy, just one more stroke” or “I’m an idiot… “. You get my drift. Positive words, positive images equal a positive outcome.

Takeaway: Say to yourself  “I am an athlete, a fierce competitor and I am strong”. See yourself getting tubed, finishing your first 5 or 10k, rounding that last buoy, or hitting it full throttle across the line.

I’d love to read about what you see when you train and what the outcomes are? Are you faster, stronger? How did it change the way you train? We welcome your comments!

Aloha, Suzie Cooney, CPT

Should you like to learn more about Suzie and train with her on Maui for your next successful experience, go to her website at http://www.suzietrainsmaui.com

Also follow her on Face Book at: http://www.facebook.com/suzietransmaui

Suzie is alsoTeam Rider for Naish International. Check out the latest in her SUP specific training tips.

Transform your performance! Train like Suzie’s clients with the INDO Board

It was a great day, emotional and draining but I will do it again next year for sure.” Stephen

Getting ready for the big Maui to Molokai Challenge!

My partner was Mike Owens, we did a great job, for first timers, and we had fun. And we will do it again next year. I started visualizing this goal in November, and kept at it since then, but on the beach that morning I was just grateful to have the opportunity to do such a thing, everyone was giving us course instructions, Jeremy was saying this will be an experience of a lifetime and to enjoy it, but once we put the paddle to the water… That visualization, the memory of Jeremy’s instructions and Connors video all came in to focus and that made the difference.

by Suzie Cooney, CPT

Core training is absolutely necessary for all ages and all levels of fitness. The core is simply everything excluding your extremities, however in the following exercise the legs and arms do assist the core to execute this advanced plank move.

Start Position Plank

Here, my client Juliet Bundschuh, has recently advanced to the INDO Board Stabilizing Plank. With her feet together behind her, arms locked at shoulder width part, and chest over the INDO Board, she is using all of the finer and deep pelvic floor muscles to keep her centered and steady. In addition, she requires upper body strength to keep her body supported on the board.

While keeping her head in a neutral position, she will start here and then move the board to the left and right, while engaging the core muscles to bring her back to the center, start position and repeat.  The trick is to take away any stress you may feel in your wrists, arms or shoulders and bring it back to the center. Also be careful not to let the board slide out.

Advanced Position

The advanced progression is then to left one leg behind you about 6-12 inches off the floor and continue the same. Here, she will notice her glutes to fire more actively on the supporting leg that is still on the ground.  Very impressive Jules!

Jules’ training always includes core training. Core training prepares the body for the workout or heavier demands in exercising.

To advance this move even further to the next left, I may put the Gigante INDO Board Disc underneath her feet! Crazy action occurs throughout the entire body.

I hope you enjoyed this quick, advanced training tip.

To learn more about my training techniques you can follow me on Face Book to: http://www.facebook.com/suzietraninsmaui or http://www.suzietrainsmaui.com

Suzie Cooney, CPT  of Suzie Trains Maui    See you on the water!

To get your INDO Board, click here! Jules’ awesome, new training shoes are the OluKai Kia’i Trainer.

Shock Your Body to Get the Results You Want!
by Suzie Cooney, CPT of Suzie Trains Maui

World Champion Greg Minnaar

 

You ask, “shock your body”?  Yes indeed, train really hard! Want to make serious changes in your body, read on. I’ve written many articles about how to avoid the dreaded plateau and burn extra body fat and now it’s time again to revisit this well-known training topic. I want to share in this article a couple different types of training methods that may just help you get through that time when your body is not responding and needs something very different to make these changes, or shed those last 5-10lbs. Let’s burn that fat baby!

I often whisper into the ears of my clients when they are grunting in the sand, covered from head to toe in sweat and I’m trying to get just one more rep out of them, as their teeth are clinched, I softly say, ” this is where your body changes”.   I get the rep and they look at me like I have three heads, but they did it and get the results!

My True Collection team mate, Greg Minnaar trains hard! To pull these tricks and to maintain this kind of speed his routine is intense. Check out these photos:

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To learn more about Greg, go to: http://www.gmfanclub.com/ride/

There are many styles and types of training that offer many good results. Training needs to be fun, BUT it also  must be effective and not lead to injury.  Starting with a good base of fitness first before exploring more “hard core” training methods is highly recommended.  If you go out of the gate too hard, or mix too many different types of training together all at once, for example, plyometrics, interval training or increase the numbers of pounds you’re lifting, there’s a good chance you could get hurt and you have a set back.

Ways in which you can Shock Your Body safely:

Changing the Variables in How You Train

1. Interval Training Tabata: The first style of interval training is a superior way of burning 9x more fat!  We all like the notion of maximizing our efforts in the least amount of time and one popular method of interval training I enjoy is called ” tabata training”  developed by Dr. Tabata from a well known Fitness Institute in Tokoyo, and defined in Wikipedia as:”  A popular regimen based on a 1996 study^[2] uses 20 seconds of ultra-intense exercise (at 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

With a special focus on the larger muscle groups in exercise selection, this kind of training, I’d recommend sliding into your current routine once a week at first. I will do about 3 a week. Also when using weights,  go much lighter on the weight selection than you ever imagined.

THIS IS INTENSE! LET ME REPEAT, VERY INTENSE TRAINING!

To break it down, here’s the timing:

20 seconds all out                 Rest for 10 seconds (recovery)     x 8 sets   DOWNLOAD FREE TIMER HERE or click  : http://www.tabatatimer.com/

Great music matters! If you have the right music, you will feel more positive, have more energy and make it more of challenge than hard work. Trick your brain. The right music will have a strong affect to psyche you up. Your pace will automatically sync with the music.  Simply Google music for tabata or music for interval training. This will keep you on que so you don’t get distracted.

Exercise Selection for Tabata Interval Training:

First and foremost is sprinting is proven to get the fastest results. Focus only on the big muscles to equal big results. I like the front squat ( bar in the front of you on your shoulders, grip on the bar slightly wider than shoulders, keep elbows up ) vs. a back squat, which has a much higher carry over affect.

You can also work into the mix 10-15lb kettle bell for kettle bell swings. Also I’d suggest getting some sort of timer like a watch where you can see exactly where you are in the workout, you don’t want to have to think too much, all of your concentration will be on the exercise. They also have special tabata timers.

Now, if you’re just starting out on the “concept” of interval training, my personal recommendation for you is to take it slow and gradually work your way up to higher intensity and longer bouts of sprints or choice in cardio training exercise.  For example, if treadmill training for 30 minutes, you’ll want to include 5 or more instances where you’re running so hard for 15-30 seconds  you can barely talk! Bring it down, but not to full recovery, say at 75-80% of your max for a rest of 90 seconds and pump it up again and repeat until you’re done.

As your lung capacity increases, so will the seconds increase on that 30 seconds. In a week’s time, try 45 seconds and so on. Keep in mind however, the longer the intensity, the longer the recovery. One can’t maintain above the full lactate threshold, so just be mindful of this. You don’t want to bonk.

Interval training is just one way to shock your body.

2. Fast Paced Circuit Training: The quality and intensity matters for this type of training. Thirty minutes will do just fine. I suggest a total body approach; using light active stretching to include a few core exercises to warm up for about 5 minutes.  

In my studio or the beach I can accomplish the same burn rate affect with little to no equipment. I literally will set up stations starting at the top with shoulders, back, chest, legs, biceps and triceps. Abs are ultimately saved for last. Remember your abs support you all throughout the entire circuit for as long as you can handle.

The pace is very fast, a little lighter on the weight side, with minimal to no rest in-between each .  We always set a goal before we begin and try to hit those numbers. The number of reps are roughly 12-15 and we don’t stop.  This is designed to burn and allow your body to adapt to a higher level of total body endurance.

Another way to approach this style of training, is to “time” each station and do as many reps as possible in 3o seconds, then move on to the next station.

Shocking your body sometimes is necessary. Keep your training fresh and mix it up. I also encourage my clients to have a 3 sport training day if you have the luxury of time.  If I could, I’d surf for 30 minutes, SUP for 30 then windsurf or dirtbike.  If I was totally feeling studly, I then come home to the studio and do intense cardio for 30 and light weights for recovery. Now that would be fun for me!

Hope you enjoyed the article and I encourage you to share what you do to make training interesting and how you’ve maybe tried this style of training.

Aloha,

Suzie Cooney, CPT  Suzie Trains Maui

For inquiries about my training on and off the water go to http://www.suzietrainsmaui.com

For more athletic inspriation, check out our talented crew at The True Collection Website: http://true-collection.com/index.php

Uneven Push Ups

This is a very advanced exercise that targets the triceps, shoulders and chest!

“Don’t let your body burn out before the next set! “pushing up” to your feet requires chest and tricep strength. “

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.

From the start position, lower chest to ground, keep head down and in a nuetral position, 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.

 

NOTE: wider hand postion = more chest action, a narrower position = more tricep involvment   
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

 http://www.suzietrainsmaui.com

Suzie Trains Maui 

Suzie Trains Maui https://www.facebook.com/suzietrainsmaui

 

 

]]> http://www.suzietrainsmaui.com/blog/2011/01/uneven-push-ups-advanced-exercise-for-surfing-and-all-sports/feed/ 0 http://www.suzietrainsmaui.com/blog/2010/12/tune-in-live-with-suzie-cooney-tuesdays-on-maui-health-fitness-segment-on-the-maui-breakfast-club/ http://www.suzietrainsmaui.com/blog/2010/12/tune-in-live-with-suzie-cooney-tuesdays-on-maui-health-fitness-segment-on-the-maui-breakfast-club/#comments Mon, 20 Dec 2010 02:10:40 +0000 Team Assistant To Suzie Cooney http://www.suzietrainsmaui.com/blog/?p=3332 Tune in Live 900 AM Maui 

Tuesdays at 8:35 am with Suzie Cooney of Suzie Trains Maui , Health & Fitness Segment on the Maui Breakfast Club

I welcome your calls, topic suggestions!   Call in live and talk with me every Tuesday at 8:35 and get the latest on health and fitness!
Phone number to call is: 808-856-2836
 

Tom Blackburn Rodriguez, Suzie Cooney and Keli Pali

 “Thanks for stopping by and hope that your life is healthy. Make each day count and find activities you can enjoy on your own or with your friends and family. You have choices everyday, make each choice a healthy one.”  Suzie

 

]]> http://www.suzietrainsmaui.com/blog/2010/12/tune-in-live-with-suzie-cooney-tuesdays-on-maui-health-fitness-segment-on-the-maui-breakfast-club/feed/ 0 http://www.suzietrainsmaui.com/blog/2010/11/motivation-and-focused-strength-featuring-lisa-trained-by-suzie-cooney-cpt-of-suzie-trains-maui/ http://www.suzietrainsmaui.com/blog/2010/11/motivation-and-focused-strength-featuring-lisa-trained-by-suzie-cooney-cpt-of-suzie-trains-maui/#comments Thu, 18 Nov 2010 06:38:20 +0000 Suzie Cooney CPT http://www.suzietrainsmaui.com/blog/?p=3207

Lisa deep in it!

Motivation.  It is the most important aspect of any fitness regime and yet sometimes it is so difficult to find!  There are lots of tricks to stay motivated.  For me it’s all about doing something I like to do.  Then it’s easy to stay active.  I also change up my activity… a lot.  Winter for me means snow.  Lots of snow.  I love to snowboard, ski, snowmobile and cross country ski.  In summer I enjoy being on the water, at least when the wind is blowing.  For the last few years I’ve been learning how to kite surf.  Continuing to challenge myself with something new helps me stay motivated.  Having a friend to play with is also a great way to stay motivated.  Sometimes when the couch seems more appealing than your bike… it’s great to have a cheerleader to help you get moving.  And when you have an abundance of energy you get to do the same for your friend.

 I’ve always considered myself pretty fit but certainly recognize that there are some big gaps.  And at 45 those gaps are getting deeper.   3 weeks ago I was fortunate enough to get invited to tagalong to a Suzie Cooney workout.  I hadn’t previously worked with a personal trainer and the session I did was tailored for someone else… but I loved it and immediately booked myself and my husband in for our own sessions with her.

My idea that a personal trainer was akin to an army sergeant couldn’t be farther from the truth.  Yet Suzie provides a perfect motivational force!  And she is a force.  Moving weights back and forth a few hundred times is not on her program which is good because it has never been on my program.  I didn’t know you could do some much with an rubber band and a ball.  Every training session is different and each session is filled with an incredible variety of exercises.  It is never boring.  Suzie works hard at tailoring your work out to address each individuals needs.  After our sessions my husband and I always compare what we did… and of course.. who is better at what!

 I wish that I could take Suzie with me when I am not on Maui because with her help my current fitness goals are getting closer and closer.

 Thanks Suzie!

Lisa is an inspiring, charging woman. I enjoy training and working with Lisa for she goes to task and beyond with a fierce focus like I’ve never seen. She has broke records in the studio and takes pride in perfecting and executing all the exercises I put forth and eagerly accepts ANY challenge that I place before her.

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For example, standing on a stability ball is no easy exercise. Then why don’t you add some dumb bells to the mix and some shoulder presses. Follow this by a grueling “weighted” session on the Vew Do Board, INDO Board and then finish off with a leg burning round of high performance land surfing on the Brett Lickle special SURF BALL trainer pictured here:

 Besides her outer beauty, she is a walking, living example of health and fitness and I hope everyone who reads her story will step it up a notch. When you see her photos you know, this is an athlete!  Lisa and I have much in common like fast motors, and fast action packed adventure.  You can be sure Lisa will be charging on her snowmobile faster than ever with more body confidence and her training will help her in any condition that is demanding of her catlike, quick reactions.  Also be sure to look up if you’re kiting or windsurfing on Maui, she could just be soaring over your head catching some big air.  She’s also taken a quick learn to SUP and is already stepping into some tight step turns on her second day!  She is real and she is mighty and I’m glad to know her.

Suzie Cooney, CPT

Suzie Trains Maui  http//:www.suzietrainsmaui.com

http://www.athleta.net/chi/2010/10/08/a-total-body-workout-for-everyone/A Total Body Workout For Everyone  by Suzie Cooney of Suzie Trains Maui for ATHLETA

Whether you’re an advanced athlete or re-entering fitness, enjoying your workout is important. We can all agree that working out has to be fun. Let’s face it, if it’s not fun, it’s not going to happen!

I’ve designed a simple workout for you to add to your current routine, or start fresh with this one. In my workouts, I always try to touch every muscle group, including the core, and also incorporate a little balance training. Everyone is so different and has different workout goals. But remember — we don’t want our bodies to plateau. I’ll often grab a workout that I’ve designed for one my clients and do theirs. Granted, I’ll adjust it to suit my training needs, but it’s fun, it’s different and I love it.

This workout will be about 45 minutes and offers a little something for everyone. I recommend you try it first in the order I’m presenting, especially the warm up and the core work. You can mix and match the strength training portion in any way that suits you. I like to save abs for last since they support us all throughout the workout.

Equipment: Medicine ball (4-8 pounds), resistance tubing with handles, tube circle or Thera-Band®, stability ball, dumbbells (5-15 pounds).

Training Tip: When you change “variables” in your training routine, your body will likely respond more quickly vs. doing the same old thing. A variable may be increasing or decreasing the number of reps, changing the order in which you select the exercise, changing the platform you are training on; such as an inflatable disc, or increasing the amount of weight used for the exercise.

Let’s begin…

Active Warm Up

I prefer and recommend my clients to do active warm up exercises vs. static stretching (stretches where you hold the stretch for a period of time). It can be a quick spin on the stationary bike, walk on the treadmill for 5 minutes, or try the exercise below.

To the rest of this informative article on total body training, go to: http://www.athleta.net/chi/2010/10/08/a-total-body-workout-for-everyone/

To inquire about training with Suzie Cooney, CPT of Suzie Trains Maui, future SUP clinics, Private SUP/ Fitness Adventure Bookings click here

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