FREE SKYPE Session with Suzie Cooney of Suzie Trains Maui
March 16th, 2013
Here’s your chance to train with the best! Improve your stand up paddling now! Increase your core strength, leg strength, reduce foot and leg fatigue, catch every wave, bump and glide, step up your game now! With the purchase of ANY piece of Indo Board Balance Training Equipment, through this website, you will also get a FREE 15 minute SKYPE training session with
Suzie Cooney, CPT of Suzie Trains Maui
Hurry, deadline for offer ends June 16th, 2013
Suzie Cooneyis an Indo Board Team Rider, a professional fitness expert, sponsored SUP Team Rider for Naish and can help you take your training to the next level. You’ve seen the videos and nows your chance to get your best game on and learn all of her jewels specific to your training needs.
For stand up paddling, learn all the cool tricks and how to be more powerful and ready on your feet! Have your questions answered, watch do and learn! Don’t miss another wave and learn how you can reduce foot and leg fatigue, improve your balance, strength and confidence.
Her suggested gear is the Indo Board 24″ Gigante Flo Cushion combined with either the Rocker Boardfor beginner to intermediate use and/or the Kicktail Pro, her favorite for the more advanced training. She believes this premium combo offers the best in all dimensional training. Pictured left to right: The Indo Board Gigante Flo Cushion, The Pro Kicktail and the Rocker Board.
Music makes the world go round and it makes me paddle faster! Let’s face it, training at high speed anything takes a little motivating and maybe some groovy tunes will help you paddle faster too and keep your stand up paddle training sessions more focused and gratifying. Gear review below.
photo credit Darrell Wong All Rights Reserved
Whether you’re training for long distance courses, or adding time or additional miles to your current training regime and you’re a recreational paddler, those long hard miles with some tunes to make you smile through the pain and increase your pace could be just the trick for you. I want to share with you here how to enhance your SUP training so it’s more structured and enjoyable with music.
Like any kind of training I do, I treat my stand up paddle training sessions like a session in my studio or on the beach. I have a plan usually with a goal in mind; I’m well hydrated and fueled ( solid breakfast ) and have my rock’n play list that puts a smile on my face. I have a variety of artists that I’ve selected that actually help me control my interval spreads.
Tip: Don’t play the music too loud for you’ll want to make sure barges or cruise ships or other paddlers have you in sight and you know they are there.
For example, plan: 5 miles flat water intervals Kahului Harbor. There may be side chop or head winds. First, I warm up to (2) two mellow grooves, then I know after my 6-7 minute paddle which is about how long these two songs will be in total; the next song is going to have a faster tempo so I’ll increase my paddling tempo a one notch up.
In this warm up mode to medium tempo paddling speed, my stroke distance is of average length with a decent reach and my breath is steady as I begin to prepare my mental state for the next song.
Then full on heavy guitar, full throttle song like Renegades of Funk by Rage Against the Machine, reaching and digging with everything I’ve got! Yeah! Now here my stroke distance changes, my brain state shifts and I’m finding my deepest power in my obliques to share the load and power.
I’ll break it down. So that full throttle song is 4:34 minutes, too long to maintain a true state of and normal anaerobic threshold, so I give it 1 minute, then don’t cool down fully but bring down my pace, lengthen my stroke for the rest of the song. I’m still focused, head down and keeping my form in hopefully consistent from left and right side of board. I know this is temporary. I drink a sip of water from my hydration pack and get ready.
What’s worse than a toothache, hitting your thumb with a hammer or forgetting your paddle at home? Getting a ding on your SUP or surf board! What else is there? Whether you did it or your “buddy” returned it to you like that and didn’t tell you, it’s happened to all of us. Who you gonna call on Maui when it happens to you? Gramps, at Rocking Chair Ding Repair in Haiku, that’s who.
Gramps has helped me wipe a few fiberglass tears and shrug off the epoxy blues and sorrows of mysterious dings and other nightmares; like when my downwind board took flight off a rack only to hit the side of my house requiring serious surgery. After I picked myself off the floor I reached for my phone and immediately called Gramps. He told me my options and although I may have required oxygen at the time, my board was going to make it. Sure enough in no time I was back in action on Maliko!
Here he shares his years of wisdom and knowledge on how you can keep your shiny, slick stand up paddle board ding or hole free. But first meet Gramps:
“Aloha, My name is Richard commonly known as “Gramps”. I started surfing in 1963 at Bolinas Beach in Northern California. In 1964 the local surf shop put me to work helping to make surfboards. I moved to Maui in 1986 to work for Sailboards Maui, building surfboards.
The evolution of surfing has been very interesting to watch and now entering the age of SUP. I have been working on SUPs since Laird and friends introduced them to Maui and the world.
Rock’n Chair Ding Repair is the name of my business. Need help? Questions answered? 808-575-7859
Here are some tips to help keep your SUP in good working order.
1. The sun is very wearing on these boards. Try to keep your board in a cool place as much as possible.
2. Check your board after each use, even a small crack will let water in.
3. Most SUPs are built light not strong. So be careful around rocks, cement, car racks, truck beds, garages etc.
4. Try not to loan your board to anyone! Too many times it will come home with a problem!
I feel so lucky to be a part of the Naish Team and get the opportunity to explore and ride such a huge selection of top quality boards. People often ask, “Suzie what size board do you ride most?” I’m always stumped because living on Maui one needs at least 4 different sizes and types for all the amazing conditions we have.
I know you’re thinking, brag brag brag. Well yes, I will because I have made my passion my career! And if you haven’t had the chance to hop on any of the Naish boards, like there are almost 39 different styles, then you haven’t lived.
The board I’m featuring here is one of the funnest wave boards I’ve ridden in a while. I also ride the Naish Hokua 9’0 but this Naish Mana 8’10″ GT is a whole other feel. I was very stoked to paddle out to one of Naish’s favorite spots on the N shore and step into that wall of liquid and have the board do what it’s supposed to do…Deliver!
Not only was it stable and able to handle steep, quick take offs but with the rail design as smooth and well proportioned as all the boards are, I was able to maintain my speed and maneuverability.
I’ve got a video coming out soon with this baby, so stay tuned but I felt compelled to share with you now!
I also have in my personal Naish quiver:
14″ Carbon Glide
10/6 Mana Nalu Wood
11/4 Mana Nalu Wood
10/10 Alana Touring
9/5 Alana Wood
Check out http://www.naishsurfing.com/boards/
Share and care out there, and the one with the biggest smile always wins!
Suzie Cooney, Team Naish Rider
Owner of Suzie Trains Maui, LLC
Learn Advanced First Aid for SUP Surfing – Prepare Yourself For Open Ocean Endurance / Safety – Learn Wave Etiquette & Board Handling – Gear Review -Downwind Paddling Tips – SUP Fitness Training Tips Watch on all mobile devices: iPad, Smart Phones, LapTops Desk Tops
WOW, DON’T MISS OUT ON THE GENEROUS OFFER! FREE SHIPPINGTHROUGH DEC 17TH
“The most fun you’ll have off the water, I promise. You won’t even know you’re working out!”
For the BEGINNER to ADVANCED STAND UP PADDLER, This on-land training gear will totally increase your core and paddle power, leg strength and endurance, seriously improve your balance and reaction time.
Everyone knows that you’re coming to the Suzie Trains Maui studio or even at the beach, each session includes some serious time on the Indo Board line of training gear. For the beginner paddler, I may suggest the 24″ Gigante Flo Cushionthat compliments theRocker Board very well. For the intermediate to advanced paddlers the 24″ Gigante Flo Cushioncombined with the Kicktail Board is also a very fine choice.
In the photo above, I’ve placed my 9’0″ Naish Mana atop of the Gigante disc. More air or less air in the disc changes the exercise. ( don’t forget to removes fins )
In this photo, I’m “loading” my hips, legs and ankles with a 15lb kettle bell resting on my shoulder while I perform leg squats with 3-5s hold. WOW, burn. This helps increase total body and SUP board endurance. ( I’m on the “Kicktail” with just a little air in the Gigante to really make it work. )
I have so many videos on this website and articles that will help you advance your SUP skills and performance. So check them out!
The Indo Board Company stands behind their products and so do I.
Hop aboard and order yours today! If you need help deciding on what you may need for your health and training needs or for someone else on your list, please feel free to contact me through this website. I’m happy to help.
Stand up paddling is sure way to fire up the metabolism and shed some holiday poundage and still enjoy a fabulous meal. You can “shred to shed”. Get your core and body revving high to stoke the fire on the inside before your big meal. Do some interval sprints, go for distance or just get out there. You’ll be glad you did.
Also in this post, you can listen to my radio show ( below )to help you keep your SUP waistline svelte so you can paddle this holiday and fit into your bikini, board shorts or wetsuit, depending on where you live. My tips will also help you steer clear of the usual weight gain that could slow you down on your next downwinder.
Suzie is riding the Naish 14′ Glide Carbon Board
This year I’m adding the Scosche Rhythm Monitor to my SUP interval training and distance training. I can listen to my music list while I track my progress. It’s so cool. This Thursday you can be sure I”ll be either going down Maliko for a downwinder or be out in the surf.
We’re expecting a decent swell here on Maui this Thanksgiving so as tradition, I’ll be getting out there so I can charge my calorie burning engine. Just approaching a big set, the adrenaline and fear along must burn at least a few hundred calories! I’ll be catching a few on my Naish Hokua or the new 8’10″ Mana.
These are my quick tips I’ve shared today on my weekly health and fitness and all about SUP radio show, on how to enjoy this holiday’s feast and not have a guilty conscious. I was thinking of something different to offer the public, and maybe create a pre-Thanksgiving help line, but not for how to cook a turkey but to help counsel those who are already stressing about gaining weight. I think I could be on to something!
According to online surveys the average person will eat over 4,000 and 229 grams of fat, the Thanksgiving Day Holiday. Yikes. Not to mention the additional increase in sodium intake that may leave you feeling bloated and miserable. Do you know how hard you’ll have to work to burn that off? Very.
So instead maybe this segment will see you through. I know many of you who I counsel and train are getting a bit worried about how many calories they will be consuming. I try and give them all the knowledge and power so they don’t come back to me the Monday after with their tail between their legs, and crumbs on their face from pumpkin pie crust. For example if you eat 6 ounces of white turkey at about 180 calories, it will take you approximately 30 minutes to run that off.
Click Here to Hear Suzie Live
Listen here now to my snippet from the Maui Breakfast Club, relax and please whatever you do, leave the elastic pants or skirt in the drawer at home. ( Air date November 19, 2012 )
Go for run on the beach and charge your pre meal metabolic booster!
Tip One: Slow Down – Eat more slowly and taste each bite. Sip water before and after and each bite. PORTION control matters as well. Smaller portions, no seconds.
Tip Two: Sit down while you eat, no mindless grazing. Standing may cause you to eat more.
Tip Three: Go easy on the booze. These are sneaky calories! Fill a wine glass with sparkling water. Avoid alcohol as it slows down your metabolism.
Tip Four: Shift mind set to losing weight, and focus on maintenance. Don’t lose weight to eat more.
Tip Five: Don’t worry about insulting friends and family who push food on you. Politely say, “thank you but I’m so full, or I”ll have some later.”
Tip Six: Celebrate yourself, your friends and family. Hugs are free, they make us feel good and they don’t have any calories!
Tip Seven: Get outside and surf, SUP, windsurf, kite or walk or run on the beach. This is my tradition. Depending on conditions which are usually amazing in November; I’ll grab a board and hit the water for an hour or two.
Tip Eight: Don’t skip meals so you can indulge and binge. You’ll regret it.
Tip Nine: Eat fiber and whole grain breakfast. Fiber is filling.
Last Tip: Don’t stress, there are plenty of personal trainers that can help you get back on track. The trick is, not to go off track in first place.
Holidays are for enjoying yourself, the ocean and being thankful, but also for giving something such as a service or gift of your talent or time. I”m thankful for so much, but most of all thankful for my health, family and friends and you. So grab your paddle and some friends and catch some glides and waves. Then listen to my radio show to make sure you keep that body lean and strong.
Thanks for tuning in and check back here for more holiday tips to help you hold your course and not order that second one.
Mahalo and Happy Thanksgiving!
Aloha & Happy Thanksgiving
Suzie Cooney, CPT owner of Suzie Trains Maui, LLC
Tune in every Monday @ 7:20 AM to the Maui Breakfast Club 900 AM KNUI Listen live also at KNUI.com
Suzie rides the Naish Hokua 9’0″, Mana 8’10″ 14ft Glide, 9’5″ Alana, 11’4″ Nalu and the 10’6″Nalu and many more.
By Suzie Cooney, CPT owner of Suzie Trains Maui, LLC
It’s no doubt that Hunter Joslin, Indo Board Balance Trainer’s Founder and developer of the popular Gigante Flo Cushion, entertains and trains with me at this year’s Battle of the Paddle at Dana Point. Hunter was wowing the crowd with some tricks this weekend as Chip Martoccia, VP of Operations, and I cheered on.
Hunter Joslin and Suzie Cooney having Gigante fun at 2012 BOP, Dana Point
I’ve been a team rider and ambassador for Indo Board Balance Trainer for some time, and thoroughly enjoy my time with Hunter and crew. We never miss an opportunity to play around and challenge one another. He’s quite the surfer and in very good shape. We’ve shared a few waves together on Maui, and I can say he is just a little competitive!
As a SUP Team Rider for Naish, Hunter asked if I’d do this photo shoot and share some new tricks I’ve been working on in my studio here at SUZIE TRAINS MAUI to improve people’s stand up paddling strength. Of course! Turns out he had never tried or seen any of these so I was stoked but under the gun to give him my best.
These exercise are a bit advanced, but I encourage everyone to try them.
As one advances in stand up paddling technique, racing long distance or sprint racing or those who charge JAWS and other big waves, these folks understand already “where” their power is coming from.
This video was made for NaishSurfing.com to help all levels of stand up paddlers learn how to strengthen the muscles specifically used for SUP or stand up paddling, to avoid common injuries and overuse issues. PLEASE SUBSCRIBE and like! http://bit.ly/LCNoWo
This video is Part Two of an earlier article I wrote for Naish called: BALANCED SUP TRAINING TO HELP PREVENT INJURY: Read now here: http://www.naishsurfing.com/2012/balanced-sup-training-to-help-prevent-injury-part-one.html
The training equipment I use in this video can be purchased on my website : Indo Board Gigante Flo Cushion and the Rocker Board. Also recommended, Suzie’s favorite ( more advanced the Pro Kicktail )
Aloha, Suzie Cooney, CPT owner of Suzie Trains Maui, LLC
by Suzie Cooney, CPT
I’d like to introduce to you what I use for a turbo session on the water and for the long endurance paddling runs down Maliko Gulch. I squeeze my PocketFuel into my mouth and get ready to feel the energy I need to perform and play.
Smart SUP athletes and weekend paddle warriors plan, prepare and properly fuel. The worst thing you can do is head out for a session and not have healthy, sustaining energy that you need to be at your best. Besides crashing on a wave having your energy crash is just as bad. I’m totally guilty for getting to the beach, all pumped up and heading out with only maybe a banana and cup of coffee. For me that is a disaster and the sign of a short, lame session and poor performance.
Twist, squish squeeze and enjoy! There are 5 crazy, delicious flavors and my favorite is called Chocolate Haze. Other flavors include Crunchy Banana Blueberry, Chunky Coconut Cherry, Chocolate Espresso and Chia Goji & Honey. All are organic, gluten-free, vegan and packed with whole food ingredients; primarily almond.
The appropriate combinations of protein, carbs, healthy fats, potassium, magnesium, chloride, sodium nicely balance your electrolyte needs while you perform. Remember, proper training requires you to plan ahead and plan after your session. Restoring your energy resources in your body will help you recover faster, repair the muscles you just broke down and allow you to charge again the next day.
Everything you need is just a squirt away. Sometimes a whole 3 0z. packet will last me a full 10 mile Maliko downwinder. I purposely have in my truck a packet and eat half along with good hydration about 3o minutes before I head down. What’s totally cool, is that since the package itself can easily fit into my hydration pack, if I need to sit and ingest more, it’s so easy and not messy and can stay dry even in big swells! They also come in convenient 1.8 ounce sizes too, perfect to put in your surf shorts.
My body accepts all the ingredients very well and I can digest easily. Some other products that are designed to do the same thing cause my blood sugars to spike too high and then the worst thing happens, I crash and lose steam. Not cool.