Normajean Cavell slowly rotates the grips that are attached to the straps attached to the tree that bears a portion of her weight as she slowly contracts her biceps and raises herself from the grass.

There are, no doubt, less strenuous ways the retired corrections worker could be spending a bright November afternoon — spending time with her grandchildren, perhaps, or sailing in waters off Waikiki with her husband, Jim.

But as much as Cavell enjoys the retired life, she understands and appreciates the importance of strength, flexibility and coordination as a body ages.

Or as Cavell puts it, it’s nice to able to clap your hands without your arms jiggling.

And so, siren call of the big, blue ocean be damned, Cavell has summoned her former trainer Chaz Wayne Haynes to work his workout magic once again.

Haynes worked with Cavell years ago at the old Gold’s Gym on South Street, and they’ve stayed in touch via Facebook.

Lured by the promise of great surf and a much-needed change of scenery, Haynes moved to Hawaii from his native Florida a decade ago.

"My first place was a place in Kalihi that I found online," Haynes said, laughing. "I remember thinking, ‘This isn’t near the beach!’"

Cavell, originally from Jamaica, has lived in Hawaii for some 35 years. She brags that all 14 of her grandchildren were born here.

When last Cavell and Haynes worked out together, Cavell did so much weightlifting that she worried her Angela Bassett guns were compromising her feminine appearance.

These days Cavell is just interested in staying toned and feeling healthy.

To accomplish that, Haynes has Cavell doing range-of-motion and body weight exercises using TRX straps.

Over the course of an hour, Haynes walks Cavell through various exercises that build strenth while improving balance and conditioning — about 100 reps all told.

"And they have to be perfect," Cavell says with mock exasperation. "With Chaz you have to do it perfectly."

When Cavell needs to hydrate, Hayne also grabs a chilled coconut from his van, lops off the top with a machete and serves up cold coconut water straight from the source. It’s a sensible bit of cross-marketing for Haynes, who sells coconuts as a side business.

Haynes, who operates the online fitness site www.facebookfitness.com, says he gets great satisfaction from helping average people become more fit and active.

For Cavell, who also runs regularly, the benefits of a good workout two or three times a week are meant to be conspicuous.

"It’s important for me to be fit and stay healthy," she says. "I want to look darn good — even if I’m a grandma!"

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Reach Michael Tsai at mtsai@staradvertiser.com.