Maui, HI. Suzie Cooney, CPT owner of Suzie Trains Maui ( photos by Lisa Marino )
Suzi Tucker in training!
I want you to take a good look at the next competitor at the 4th Annual OluKai Ho’olaule’a this next year in May racing down Maliko Gulch. My client, former sponsored skateboarder, amazing long board surfer, Suzi Tucker is up for the challenge and I’m thrilled to be in her corner as her coach and trainer. Not only is she riding the board I won my division on last year, but man oh man is she strong and laser focused on and off the water.
Our first paddling experience on her race board was impressive. We did a double session on her first
day out with me, after I quickly discovered how much talent and strength this gal had. Nothing could knock her off her board, side swell, chop and strong head winds. I looked back and there she was right on my butt.
Suzi is new to Maui and has embraced our incredible lifestyle and is a natural beauty. She is one of these athletes I have to hold back and look her in the eyes to make sure she’s okay, as she smiles through some tough workouts.
Her footwork is amazing and sheer determination I wish I could bottle. We are hard at work in the studio as she prepares for Maliko. We train her legs, do lots of loaded balance work, upper body and cardio. I tell all my clients, your first 15 minutes out of that gulch can either suck your energy or you can leave people in the dust. Your choice. Cardio, cardio and focus. She’ll be fine!
Also, for those of you new to SUP downwind racing, especially those who want to attempt Maliko here on Maui, check out this article so you know before you go – safety first: Know Before You Go Down Maliko
We have some training to do out there on Maliko, but she’s a quick study and I know I’ve got my own new competitor to keep an eye on! I’m real proud of her progress, dedication and healthy lifestyle. She gets lots of sleeps, eats no sugar and leads a simple life.
Please drop a line and say hello to Suzi. Leave a comment to help prepare her for the big day when she’s at the start with me at the OluKai Ho’olaule’a. Cheer her on with me here and let’s get her ready.
Keep up the great work Suzi and your laser focus. See you training Friday! Let’s do it!
If you or someone you know needs a pro in their corner, Suzie Cooney is available for private training and coaching. You can contact here at this website: http://bit.ly/mf3vEF
Kevin Vangritis of NCarolina and regular Maui visitor paddles in very cold conditions but also trains in his home studio on the Indo Board Balance Trainer
With winter conditions here on Maui or on the mainland, from super big waves to brisk chilly mornings on a lake you need to keep your legs strong and fine tuned even when conditions may interrupt your stand up paddling. Keep those paddling skills sharp and hop aboard the Indo Board Balance Trainer. Tweet
As owner of Suzie Trains Maui, Naish Team SUP Rider and Indo Board Team Rider, I’ve written many articles ( see links below ) on stand up paddling fitness for all levels and I’m a huge advocate for functional training, as it is the most important part of your balanced approach to better paddling. This kind of training is also known as proprioception training or brain training where basically we are training the brain to fire immediately in the right order, the correct nerve impulse to the appropriate muscle in all plains of motion.
If you’re just getting started in SUP and you’re stoked about how your body is transforming so quickly, don’t lose that loving feeling of seeing a new lean and ripped body, when the weather turns sour. You can keep it real simple and that’s why I recommend to get the Indo Board Original Package in addition the 24 inch Indo Board IndoFLOGigante‘ Cushion to create your paddling training indoors.
The Indo Board Balance Trainer will improve your core strength, tone and strengthen your legs, and really improve your balance and reaction time. It’s simply astounding how I notice a difference from land to ocean. I can tell when I’m off or on and it relates so much to my cross-training in the studio.
Suzie is training with one Gigante disc under her 9' Naish Mana
I also recommend for real SUP action, the 24″ inflatable Indo Board IndoFLOGigante‘ Cushiondesigned with SUP in mind to capture that 4 way water action from land to water. Sometimes I’ll even put two under one board with minimal inflation and wow, it’s crazy! One disc also offers the feeling of paddling down a wave. Check it out!
(side note: you may want to take out fins as not to rip out the fin box)
There are many uses for the Indo Board IndoFLOGigante‘ Cushion and I’ve got lots of video coming in the New Year that will show you exactly how I do it. ( see below for additional training articles on the Indo Board IndoFLOGigante‘ Cushion) For example, just by sitting on the Indo Board IndoFLOGigante‘ Cushion and holding an 8 lb medicine ball will really get that core and abs to fire up. Also by putting your toes on the Indo Board IndoFLOGigante‘ Cushion and then assuming a plank position, from one leg to two, look out! This photo of me was taken for article I wrote for Naish International for my SUP Fitness Page, Called “More on the Core”.
I had the pleasure of training my good friends (pictured above )Kevin and JenneyVangritis from North Carolina. They really dug the live-like feeling they got when we were all training in my studio. I was preparing Kevin for a Maliko run and he wanted to do and know absolutely everything and best prepare his body. He’s a racer and now his studio is filled with the Indo Board Balance Training gear and he’ll be rock’n it ( when it’s snowing outside). He paddles in all extreme conditions and had some fun with me this past November:
Here, besides surfing in the studio, Kevin is learning how to perform a plank with hands in push up start position on Indo Board roller and board. To control board left to right he really has to engage his entire body and core muscles. To advance this move, he can lift on leg a few inches off the ground, and hold for 15 seconds then switch. Joining us was his lovely wife who also paddles, Jenney! She is simply sitting on the Indo Board IndoFLOGigante‘ Cushion and wow her abs and core are work’n. Later we tossed a 4 lb medicine ball while I was on the other one. Great fun, great training.
The core Bug
I also introduced to them the sensation of sky diving, or what I call “the bug”. It requires you to contract your glutes or butt muscles, lift your chest up off the Indo Board IndoFLOGigante‘ Cushion, while keeping your head down or in a nuetralposition and then squeezing your shoulder blades nice and together and this offers a killer core exercise. The bug! You can make more challenging by holding 3-5 lb dumbbells in your hand and increase hold time.
I have also included in this photo the Indo Board Kicktailwhich offers a very sassy training platform and allows you to really strengthen your feet, ankles, knees and up to the core and hips. I like to switch my stance from goofy to regular and then feet side by side. In this photo I’ve included a 15lb kettle bell held at the top of shoulder to add more force production down to the disc. A KILLER workout on the legs. This same exercise can be achieved nicely with the Indo Board Original Package. I’m just lucky to have all the toys! This is a simple loaded squat. To add to intensity, hold your squat, increase weight, deflate disc.
In this exercise I’m holding a 4lb medicine ball in the surf stance with the Indo Board Kicktail, arms extended on top of the Indo Board IndoFLO Gigante’ Cushion . Here you can practice your strokes with a ratio of like 3:3 and change the tempo and time yourself for several 30s or 1 minute intervals. Increase challenge by adding heavier medicine ball, squat lower, reduce disc inflation, or if you’re really brave ( advanced only ) close your eyes. WOW.
It’s really endless of all the incredible exercises you can do when the weather is cruddy, or if you simply want to mix up your current routine. These exercises are fantastic even if you don’t surf or SUP.
This equipment featured here by the Indo Board Balance Trainer company is designed to increase your enjoyment while at the same time provides an incredible training platform to perfect any specialized sport. I also use this gear to help my clients who are post op from hip or knee surgery along with the guidance from their physician. The low impact offers great stabilizing training for the major joints. It’s easy, or incredibly challenging. Your core, legs and arms get an amazing workout and it’s never ever the same.
Kevin & Jenney in Suzie Trains Maui Studio on Maui They rocked the Indo Board training gear and now are all set up in their home studio in NC. Great Maliko run Kevin. Keep those bodies strong!
I love to introduce my clients and you to the new way to train or to add to your current routine to keep you on the water longer. Building your body also builds your mind. Your mind is the key to your best performance. This is the ultimate in physical fitness conditioning for SUP or stand up paddling and surfing.
Share and care when you’re out on the water and don’t let a day of snow or extra big surf interrupt your training and fitness goals!
Here is where you can get your Indo Board Balance Training Equipment. Also, here are additional links to other SUP Fitness Articles you may find helpful that include the Indo Board Balance Training Gear:
No matter where you live, what kind of paddling you enjoy cross-training like this is fun, challenging and can be performed by anyone at any fitness level. You will notice a great improvement not only in your paddling but in your everyday activities. Functional training is taking the world by storm like SUP and is not really new, it’s just becoming more accessible. The family of boards and rollers and disc offered by the Indo Board Balance Trainer company is sure to change your life, like SUP. Training can be fun!
Stay tuned for 2012 for my new short HD videos that will show you how I train on the Indo Board Balance Trainer!
Maui, HI., Saturday December 3, 2011 was the place to be as a very entertaining, free, unique SUP ( stand up paddle ) event took place in North Kihei’s Mai Poina Ole La’u Beach Park, where participants were greeted with mild, calm conditions and a small south swell. The purpose of the event was to allow those new and experienced to the wildly, ever-growing popular sport of stand up paddling also known as “SUP”; participate in a very interesting and challenging fitness beach course and ocean paddle challenge. ( photo galleries and sponsor info below )
Kai Lenny!
The event attracted over 55 participants men and women and was hosted by Naish International and Suzie Cooney, fitness specialist, Naish Team Rider and owner of Suzie Trains Maui. To wow and inspire the crowd local Maui resident and recently crowned 2011 SUP World Champion, and Naish Team Rider, Kai Lenny also demonstrated his skills on the water and then
Suzie and Kai
showed off his nose riding techniques atop of the Indo Board gear that was available for people and the public to try. In addition to the Indo Board demo by Suzie Cooney and Indo Board Team Rider, Leighton Nakamoto , a TRX Fitness Rip Trainer demo was also conducted to show how it can be incorporated into one’s stand up paddling fitness training.
Suzie Cooney TRX Rip Trainer Demo
Stand up paddling is drawing great attention world-wide but is also helping people of all fitness levels to embrace a more healthy lifestyle. This non-competitive event was designed to challenge, inspire and bring people together in an environment that offered something different than racing without any pressure. The mission of Suzie Cooney and Naish and all of the wonderful volunteers was to provide a fun venue that offered a sort of bonding experience through a little literally, heart pounding action.
The course: 3 buoys in a triangle format marked the water action as a mass start began at the sound of a horn! Off to the first buoy paddlers were met by Maui’s own downwind champion, Jeremy Riggs who cheered and helped people navigate, some for their first time ever near a buoy, around turn number one. Then as paddlers began to spread out with some of the more experienced paddlers, such as Donnie McGean, Bill Hoffman and a few more in front, it was time to land on the beach and begin the crazy fitness obstacle beach course that consisted of 4 stations with volunteers to cheer, encourage and assist if needed.
Donnie, crawling left, writes, ” As for the funniest moment it had to be trying to stand up and run after the taco rolls. As for what I enjoyed the most, it was meeting new people that were interested in SUP. My goal is always to give 100% and still have fun. As for what I found inspirational, it was that some of the best in the SUP world came out to help and share their knowledge and love of the sport. Thanks again for a great event.”
Donnie On the beach, participants hopped off their boards and ran to station number one, a 20 foot long by 8 foot wide crawl area. Here people had their own unique strategy and style as they crawled, dove on their bellies or some on all fours under yellow caution tape. Then up to their feet to run a zig-zag cone course, then drop immediately at the pushup station where Coach Leighton Nakamoto, resident of Makawao made sure people did 10! Boy, was he tough!
The most spectacular entertainment of the day, was the sandy taco roll. Here, immediately after the pushups, participants had to drop and roll for
taco rolling
about 20 feet while trying not to get dizzy or roll into the ocean. Tommy Callan, creator of this station cheered and helped people up to their feet and guided them to the two Naish flags where one then had to run through and then run or jog back down the beach to get their boards and hit the water for one final lap and then one final spin through the course.
Although this was marked as a non-competitive event, one had to take notice of Maui’s Donnie McGean who managed to stay in front and finish in the lead. My other buddy and downwind training partner, Bill Hoffman of Pukalani was hot on his tail and finished 2nd. Everyone finished and everyone at this event were winners. Anyone who could simply finish this grueling course deserves a round of applause. I’m totally proud of all of them. People were laughing, grunting and looking at me with the look of “you’ve got to be kidding”, but they kept going. It was great. Continue reading Naish & Suzie Trains Maui Delivers Unique Stand Up Fitness Paddle Challenge As One to Remember
M A U I: Saturday 12.03.2011 Naish & Suzie Trains Maui Presents:
IMPORTANT EVENT INFORMATION: Parking: Please carpool, unload boards safely. This is a NON-Competitive event, ALL levels of paddling and fitness welcome. Arrive early, registration begins at 7:00am – event cap 75 participation.
Paddle off those holiday meals and come join the fun and see what you’ve got! Bring your board and bring your grrr, for the first of its kind beach fitness and SUP challenge! This non-competitive, co-ed event will put you to the test from the sand to each buoy turn. Demo the new Naish 2012 SUP boards and learn some new training tips for SUP with Suzie Cooney, Naish Team SUP Rider and Maui’s elite trainer. Indo Board & TRX demos.
Awesome raffle prizes! (must be present, participate and registered to win )
Date: Saturday, December 3, 2011
6:30 am – Drop off boards at drop of station near bathrooms (we highly encourage car pooling – parking limited) 7:00 am – On site registration, sign waiver, receive wrist band, register for prize drawing (Participant Cap, 75) 8:15 am – Indo Board & TRX Demo Suzie Cooney 8:45 am – Skippers meeting, challenge and course review 9:00 am – Challenge Start!
All levels of SUP experience welcome in this FREE EVENT!
Location: Mai Poina Ole La’u Beach Park, S. Kihei Rd., Maui
Course Map & Challenge Description:
Mass start for all participants. Paddle around each buoy counter clockwise for Lap One. Hop off board and run to first of (4) four fitness challenge stations and complete each fitness challenge. Then, run back to board and complete final lap and then back to beach for final beach fitness challenge. You are encouraged to give it your all!
Stick around to try out the new Naish 2012 SUP boards, cool down and maybe win some awesome prizes offered by our generous sponsors: Naish International, Suzie Trains Maui, Olukai Premium Footwear, Indo Board, TRX, Kaenon Polarized Eyewear, Waterman’s Applied Science and clothing from Maui Rippers!
Need to rent a board for the event? Call the Naish Maui Pro Center: 808.871.1500
Stand up paddling is no doubt taking the world by storm, and while you don’t need to be in the greatest shape to paddle, you’ll soon discover the benefits. As you begin to improve your technique, experiment with new gear and maybe decide to enter a race or wave competition, it’s a good idea to learn how to train in a balanced way to prevent injury so that you can enjoy paddling even more and stay on the water.
As the sport continues to evolve, and as a trainer who specializes in educating people how to paddle stronger and better improve their performance, I’d like to share with you first an overview of some of the known complaints and injuries that I’m seeing and helping people manage. I’ll also share with you many training strategies designed to help you better approach your SUP training in a balanced manor as a way to avoid injuries.
This article is part one of a two-part series that will illustrate a more in-depth review of the anatomy and how your muscles function while you paddle and how injuries might occur. Part two will be the actual exercises and training approach I recommend to help recover from some of these injuries and/or avoid them.
I’ve also gathered some helpful insight from one of our Naish Team Riders, Karen Wrenn, on how she trains to help her better perform. In addition, I’ll be highlighting another paddler, Kevin Vangritis from North Carolina and new racing competitor and long distance paddler, with his personal story and struggle with a unique injury and how he’s managed to come back on the water.
Common SUP Injuries
Overuse injuries and strains from SUP are common and include mostly the muscles of the shoulder and/or rotator cuff muscles, the knee joint, foot and ankle and low back. It’s good to have a knowledge base of the anatomy and function of each group so you can better adapt your SUP training to avoid these injuries. There may be more to mention, but in my practice and I too have experienced things such as a nagging bicep tendonitis issue in my right arm and on occasion after long distances over 20 miles, my traps (trapezius) have cramped a bit and my feet have fallen asleep.
Injuries that are more common where there are waves are fin lacerations to the extremities and face, paddle handles giving bloody noses (mine), and leash wrap-arounds I call them, that can cause sprains to fingers and other body parts from wrapping around you after a heavy wave wipe out. Also, as these boards are much heavier than surfboards for example, if you get hit in the head you could suffer a good blow or even a concussion. In addition, some super heavy hold downs at some of the bigger breaks can wreck havoc on your back and lower extremities.
Shoulder and Rotator Cuff Injuries:
Stand up paddling works a lot of muscles and is well known for being a great core workout. It also requires a lot of work from the stabilizers of the shoulder girdle. The paddle stroke is a combination of medial rotation and abduction (of the top hand). The deeper rotator cuff muscles included are the supraspinatus, subscapularis, infraspinatus and the teres minor. This requires the work of the subscapularis, latissimus dorsi, pec. minor, pec. major, and teres major along with deltoid and supraspinatus to lift the arm up. The bottom hand is mostly stabilizing to transfer the rotation of the trunk to the paddle the muscles used to stabilize are mainly latissimus dorsi rhomboids, triceps, and middle fibers of the traps.
One client complaint was that of a burning sensation radiating from his elbow up to his shoulder and down to his hand, and another, with numbness radiating down from his shoulder through his pinky finger. These can be common nerve entrapment injuries with chronic tension and overuse of certain muscle groups.
Rhomboid & Trapeziums Strains:
The rhomboid muscles interact with and help support the shoulder blade. Your trapezius (also referred to as your “traps”) are the connective muscles from the neck to the head of the humerus or top of the shoulder, and are responsible for stabilizing your neck and shoulder while you paddle. These muscles require a great deal of endurance. This is also where we tend to hold our stress and the area that can fatigue and cramp up on long distance races. I often hear of muscle fatigue and recently of a tear of the rhomboid as described by Kevin Vangritis. Read more of his experience and how he recovered:
Kevin Vangritis is a friend of mine from North Carolina and is just getting into SUP racing. Over the summer, Kevin was training for a big 50+mile-long distance SUP crossing in Chicago (with Windy City Waterman and Matt Lennert). Prior to the race, he was helping a friend with an exercise and felt a pop near his right scapulae or shoulder blade. At the time, he thought that to simply take an anti-inflammatory and ice should do the trick.
I should note that Kevin is in amazing shape and has a very consistent, well planned and executed training and paddling routine, so this was a bit of a surprise. Kevin is also well versed in the field of sports orthopedics as he assists surgeons and medical teams and knows the anatomy which is also helpful when recovering from an injury.
He writes, “Over the next couple of days, I began to develop a large knot in my trap as well as radicular pain down my right arm into my hand, which was my major concern. This is a classic sign of a herniated cervical disc. The knot began to limit mobility in my neck. Our endurance paddle of crossing Lake Michigan was fast approaching, and I had to come up with a plan to get better. Continue reading Balanced SUP Training to Help Prevent Injury Part One by Suzie Cooney for Naish
Introducing Matt Lennert, long distance and wave SUP paddler, SUP event director, windsurfer and surfer; stopped in for an all-on SUP performance tune up with me in my studio during his recent visit to Maui. He was up for any challenge, that’s for sure! I threw medicine balls at him full speed while he managed to amazingly hang onto whatever training apparatus I placed him on top of.
His sheer determination and already a finely tuned athlete; he was on top of his training game. Wow! He performed well this day and left with a good sweat. Unfortunately the conditions for a Maliko Run were not up to par but we’ll have to try again Matt when you come back with your family!
There’s something happening world-wide on lakes, oceans, streams and even on the Colorado Rapids, Alaska and now, even on mainstream TV, like Bravo TV’s Millionaire Matchmaker, and that is stand up paddling! You wouldn’t be reading or listening to this segment if you too weren’t drawn into the explosive new craze of stand up paddling or SUP as is it a great way to get healthy.
Suzie Cooney Radio Show Segment: September 20, 2011 Maui Breakfast Club. Every Tuesday @ 7:38am Health & Fitness Segment Tweet
Why Stand Up Paddling is So Healthy Radio Segment with Suzie Cooney LISTEN HERE
Now, thousands of people are discovering that you can as I wrote in my article “Shred to Shed” and blasted on the airways just as recent as this past August.
It’s really true. SUP or stand up paddling is a known way to get healthy fast. People are rehabbing after hip or knee
Kevin V. is in amazing shape and now races nation wide!
surgeries faster, meeting new friends and new soul mates and all of this makes you healthy. Going to the gym is still great, and don’t forget, eating the right foods is paramount to eating for energy while your paddling, but wow, look what’s happening to your spouse, your friends and movie stars! Hop aboard and get healthy with SUP.
Stand up paddling is a part of all my clients’ cross-training requirements and believe me, their bodies have transformed and so has their lives, cardio health and I’ve seen waistlines shrink. Don’t think about, watch it from the beach, get on that board and paddle. You too will soon discover the joys and amazing benefits of SUP.
Another article you may enjoy talks about how SUP is helping people cope with depression. It’s a mind and body experience gliding across the water. Read my article here titled: SUP For Your Mind’s Health: Aqua Therapy For Depression.
You are one paddle stroke closer to health. Write us and let us know how SUP has changed your maybe unhealthy life, into a way of life!
Aloha and see you on the water!
Suzie Cooney, CPT of Suzie Trains Maui
Suzie Cooney is a sponsored Team SUP Rider for Naish International and is supported by OluKai Premium Footwear & Kaenon Polarized Eye-wear. She is also a Team Rider for Indo Board, certified personal trainer, radio host for the Maui Breakfast Club, Model, True Collection Athlete and hosts FREE SUP Events on the island of Maui and within other communities.
To learn more about Suzie and she can help you get healthy with SUP click here.
TweetTaken from the Maui Breakfast Club August 9th, 2011: Suzie Cooney of Suzie Trains Maui, Health & Fitness Segment every Tuesday morning at 7:38 am on KNUI 900 AM. Listen here: Radio Segment
Throw away the diet books, thigh blaster or ab roller and if you live near any body of water, hop aboard and paddle to shed unwanted pounds now!
It sounds like an infomercial but I’m really serious. I’ve been helping people shed unwanted weight here on Maui and spreading the word for some time now, on how thousands of people are, as I wrote this article for ATHLETA; are literally “Sweeping Their Way to Health”. It’s really true. I’m hearing from so many people, besides seeing my clients and others around the world completely transform their bodies; paddling away the fat.
I wanted to share with you a couple nice entries of the many of received on how SUP has literally shaped their lives and bodies. It’s so inspiring and I hope they inspires you or someone you know who would like to enjoy losing unwanted weight. It is possible and it’s fun!
Here, my dear friend and avid paddler Lucija Kordic, from Alameda, California, braves the chilly waters of the Bay Area and shares, ” My pants fit much differently now and I fit into some of my set-aside size 6 pants. SUP and intervals on the treadmill both make a difference!” Lucija is now training with me with her new SUP Endurance Program designed to help her improve her paddling strength and endurance for long distance racing. Go Lucy go! See you on Maui soon!
If you live in the Bay Area and want to get to know some paddle buddies, Lucija organizes casual paddling groups and is the ultimate host. This I’ve experienced myself. You can hook up with her group at: http://Meet.Up.com/East-Bay-SUP
I’ve received so many emails on how stand up paddling, also known as “SUP” is changing people’s lives and it just so happens that one of the keen health benefits is amazing weight loss. I’m not just talking loss of pounds, but more like shedding their old ways.
I’ve always encouraged my clients and everyone to find a sport, especially SUP, to enhance their current training as a cross training tool. What happens more times than not, is it becomes an obsession! Wow. Besides having to throw away hard earned money on marriage counselors, maybe a new pair of $80 Spanx, the moderate investment of one or two boards, paddles, leashes and some sunscreen can also result in relationship bonding. SUP is so easy, couples are losing weight together AND getting quality time paddling off into the sunset.
I’ve always found that most of my clients and people who write me, have had the light turn on in their lives with SUP. They have found their calling and are so taken with the sport, it consumes every waking hour. Now they have racks on their cars, very cool, hang out at the local SUP shop and talk “board talk” or what event they may register in, or simply enjoy the “healthy” camaraderie that develops along with wonderful new friendships.
This sport is very contagious and what comes along with is the healthy lifestyle. What a great bonus. As one develops their love for SUP, unknowingly, because your total body is getting a continuous workout; one can easily start to notice remarkable changes in their body. What is commonly noticed first, is one’s core strength. I’ve written so many articles about the power of the core for SUP, and how to train your core to get stronger to paddle stronger, it’s truly the first thing that people always say, “Wow it really works my core.”
In Redding, way North of my hometown, Sacramento, California lives Matt Ivey, very new to SUP and boy does he have the stoke and has he
Matt Ivey Looking Great!
gotten in great shape! He says he was his wife’s ginny pig and suggested he do SUP with her while she was pregnant and suggested that he join her too. Read the rest to see how he lost 10 lbs and also learn how SUP helped him manage some pretty serious injuries he had. He’s got big plans to grow SUP in his life and business.
Matt writes:
Suzie,
I just got into SUP about a month ago and I am totally hooked. I have lost about 10 lbs and my core/lower back are feeling the increase in strength. I love is so much my wife and I are adding SUP rentals, ecotours, lessons, and fitness/yoga classes. My wife is 20 weeks pregnant and she is a manager of a gymnastics gym. She has been using the SUP to stay in shape while she is pregnant and has been working on a fitness program. So that means I have been her ginny pig when it comes to testing her exercises on someone. I also like my alone time so every other day I have been paddling upstream on a local river for a hour.
I come from a background of playing sports and lifting heavy weights. Over the past 6 years I have broken and dislocated my left ankle, separated my right shoulder, tore one of the heads of my left bicep, broke my right thumb, and sprained my right mcl. I also have several degenerative disks in my back so needless to say I can no longer play the sports I once loved.
But what that also meant is that I could no longer lift weights in the gym. This lead to me becoming frustrated and out of shape. After relocating to a new town and stumbling on SUP (we had seen it on Maui 3 years ago but were more concerned with surfing) I was instantly hooked.
In fact I even had my wife take a before photo so I have something I can compare it to after I feel like I have reached my goal. I have also been incorporating a slackline into my balance and core training. Between the SUP and Slackline I feel like I have found a great routine that works for me.
I could chat all day about SUP and what it has done for me mentally and physically. Both my wife and I have out degrees in Recreation Administration and Business so we are looking forward to putting our education and experience to use helping others share the passion we have for SUP. We have been following you and all that you have done for the SUP industry. Thanks for all of the inspiration and knowledge you share so well.
Matt Ivey
Adventure Recreation LLC
530-255-4505 Business
707-321-7224 Cell
adventurerecreation.co ( this is not a typo )
Thanks so much Lucija and Matt, and to the many others that wrote me and shared their SUP weight loss stories. As SUP grows so does the opportunity for more people to get fit and healthy. I really encourage those new to the sport to take the opportunity and feel and experience what all the buzz is about. As I always say, SUP will change your life.
To see all of my articles about how to get stronger for the sport of SUP, go to:
I ride Naish boards. The line up for 2012 is unreal! We’ll have up to 31 boards like last year and the lines, designs and graphics are killer. I’m so stoked for the winter, monster swells and for some exciting Maliko runs. Check out the current line up here:
For Beginners to Advanced Paddlers
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider
This has been a full summer of paddling for sure, whatever your style: downwinders, flat-water, waves or the Moto X of SUP: SUPCross. I’ve been getting lots of emails from you as you improve your SUP skills and increase your strength. That’s awesome! I’m glad the SUP-specific fitness tips I’ve designed for you are working and will continue to help you each and every session. By now, your core, legs and upper body are getting stronger and you are learning the fine dynamics of building your strength specifically for stand up paddling. So it’s time to go to the level of power here. In these exercises, we’re not only going to engage our core to the highest degree, but I’m going to give you the power to learn how to get the most of each stroke so you can really turn on the juice!If you haven’t read my earlier series on combining balance with upper and lower body endurance, I recommend you add this article to your SUP training tools. Click here for the article:UP your SUP Performance by Combining Upper Body Paddle Endurance with Balance and Core Training
I’d like to add a special thanks to my Naish teammate, Dave Kalama, for really hammering home the concept of reaching with everything you’ve got. Thank you Dave! He’s absolutely right. So now that we all have that ingrained in our minds, let’s see what it feels like to reach with more power.
Training Note:It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.
Recommended Equipment: INDO Board Gigante Disc, INDO Board Pro Board or Ying & Yang (as pictured below), TRX Rip Trainer (I use the heavier chord in this training series).
Select a sturdy object to secure your TRX cord to the ground. For this series, I attached it to a stake in the sand. The combination of INDO Board Gigante Disc with the Ying & Yang board, in addition to the TRX Rip Trainer requires unique training, just like stand up paddling. This is a functional and dynamic workout to the highest degree. Since the core is what stabilizes us while paddling, we now have a power source delivered through the core and transferred directly to our stroke.
Like Dave, I need to drive home the idea that there’s more to the “core” than just abs. It’s absolutely everything, and I mean everything, excluding your arms and legs – but not to say that your arms and legs don’t help to stabilize you as you paddle.
When I’m on the water or in the studio teaching people how to really engage their core, I take the time to break down their stroke as well. Then, when the light goes on and they have an “ah ha” moment, it’s cool. Connecting the dots from the top of your stroke, through your bottom shoulder, leading hip and finally passing through your core to the blade as you exit your feet, finally makes sense when you have more paddle power from the strength of your body. This comes from specific strength training for SUP and it’s what we’re going to do right now in these exercises.
Progression Variables: Floor to sand, traditional paddling stance to surf stance, discs under INDO board, less air (easier)-more air (faster action) in discs, light – medium TRX chord to heavier gauge TRX chord, speed of stroke, reach distance, slower-faster paced, number of strokes per side, change stance position during set.
Exercise 1: Power Strokes: Regular Stance, Feet on Ground
Paddle Your Way Sexy! SELF Magazine July 2011 Issue:
TweetStand up paddling definitely gets you in AMAZING shape. Brody Welte in Florida mentioned offers some tips through his paddle fit course on how to do so. I also teach SUP beginner to advanced, and as a competitor know first hand that this sport will transform your body! Anyone can do it and you don’t have to know how to surf!
I want you to take a good look at the next competitor at the 4th Annual OluKai Ho’olaule’a this next year in May racing down Maliko Gulch. My client, former sponsored skateboarder, amazing long board surfer, Suzi Tucker is up for the challenge and I’m thrilled to be in her corner as her coach and trainer. Not only is she riding the board I won my division on last year, but man oh man is she strong and laser focused on and off the water.
Here, besides surfing in the studio, Kevin is learning how to perform a plank with hands in push up start position on Indo Board roller and board. To control board left to right he really has to engage his entire body and core muscles. To advance this move, he can lift on leg a few inches off the ground, and hold for 15 seconds then switch. Joining us was his lovely wife who also paddles, 
Maui, HI., Saturday December 3, 2011 was the place to be as a very entertaining, free, unique SUP ( stand up paddle ) event took place in North Kihei’s Mai Poina Ole La’u Beach Park, where participants were greeted with mild, calm conditions and a small south swell. The purpose of the event was to allow those new and experienced to the wildly, ever-growing popular sport of stand up paddling also known as “SUP”; participate in a very interesting and challenging fitness beach course and ocean paddle challenge. ( photo galleries and sponsor info below )
The course: 3 buoys in a triangle format marked the water action as a mass start began at the sound of a horn! Off to the first buoy paddlers were met by Maui’s own downwind champion, Jeremy Riggs who cheered and helped people navigate, some for their first time ever near a buoy, around turn number one. Then as paddlers began to spread out with some of the more experienced paddlers, such as Donnie McGean, Bill Hoffman and a few more in front, it was time to land on the beach and begin the crazy fitness obstacle beach course that consisted of 4 stations with volunteers to cheer, encourage and assist if needed.
Donnie, crawling left, writes, ” As for the funniest moment it had to be trying to stand up and run after the taco rolls. As for what I enjoyed the most, it was meeting new people that were interested in SUP. My goal is always to give 100% and still have fun. As for what I found inspirational, it was that some of the best in the SUP world came out to help and share their knowledge and love of the sport. Thanks again for a great event.”
Stand up paddling is no doubt taking the world by storm, and while you don’t need to be in the greatest shape to paddle, you’ll soon discover the benefits. As you begin to improve your technique, experiment with new gear and maybe decide to enter a race or wave competition, it’s a good idea to learn how to train in a balanced way to prevent injury so that you can enjoy paddling even more and stay on the water.
Stand up paddling works a lot of muscles and is well known for being a great core workout. It also requires a lot of work from the stabilizers of the shoulder girdle. The paddle stroke is a combination of medial rotation and abduction (of the top hand). The deeper rotator cuff muscles included are the supraspinatus, subscapularis, infraspinatus and the teres minor. This requires the work of the subscapularis, latissimus dorsi, pec. minor, pec. major, and teres major along with deltoid and supraspinatus to lift the arm up. The bottom hand is mostly stabilizing to transfer the rotation of the trunk to the paddle the muscles used to stabilize are mainly latissimus dorsi rhomboids, triceps, and middle fibers of the traps.
The rhomboid muscles interact with and help support the shoulder blade. Your trapezius (also referred to as your “traps”) are the connective muscles from the neck to the head of the humerus or top of the shoulder, and are responsible for stabilizing your neck and shoulder while you paddle. These muscles require a great deal of endurance. This is also where we tend to hold our stress and the area that can fatigue and cramp up on long distance races. I often hear of muscle fatigue and recently of a tear of the rhomboid as described by Kevin Vangritis. Read more of his experience and how he recovered:
Suzie Cooney Radio Show Segment: September 20, 2011 Maui Breakfast Club. Every Tuesday @ 7:38am Health & Fitness Segment 
Here, my dear friend and avid paddler Lucija Kordic, from Alameda, California, braves the chilly waters of the Bay Area and shares, ” My pants fit much differently now and I fit into some of my set-aside size 6 pants. SUP and intervals on the treadmill both make a difference!” Lucija is now training with me with her new SUP Endurance Program designed to help her improve her paddling strength and endurance for long distance racing. Go Lucy go! See you on Maui soon!
I could chat all day about SUP and what it has done for me mentally and physically. Both my wife and I have out degrees in Recreation Administration and Business so we are looking forward to putting our education and experience to use helping others share the passion we have for SUP. We have been following you and all that you have done for the SUP industry. Thanks for all of the inspiration and knowledge you share so well.
Suzie Cooney, CPT owner of 
I ride Naish boards. The line up for 2012 is unreal! We’ll have up to 31 boards like last year and the lines, designs and graphics are killer. I’m so stoked for the winter, monster swells and for some exciting Maliko runs. Check out the current line up here:
