INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui
January 5, 2011 – Reporting from the most beautiful SUP, surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone, especially those entering SUP to advanced paddlers.
We have all the gear from INDO Board, including the new Gigante to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!
We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.
The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!
It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.
Then down to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.
In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.
Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.
You can tell we’re having too much fun. I can’t wait for this spring when I host mySTAND UP ForWomen’s Health and Fitness in April, here at the lovely Zancudo Lodge ! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events. This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday.
Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars. Also a big gracias to Gregg and the Zancudo Lodge for hosting us and the SUP clinics with the other trainers this spring!
Come Join Me for a Four Star SUP Adventure in beautiful Costa Rica
Mark your calendar! April 10th -17th, 2011 Costa Rica. Join me on a 4 star SUP adventure. Train with me daily and SUP while we enjoy the beautiful accommodations at the Zancudo Lodge. See photos below. Space is limited space. Book now!
Suzie has taught hundreds of women how to stand up paddle ( and men too), but more importantly she has the contageous ability to make everyone at all levels feel comfortable no matter what level of fitness or skill level.
As a professional Team Rider for Naish International, her knowledge of the water and her own experience in the waves and as a SUP racer is easily translated to her students.
She is a world renown fitness expert for over 11 years and blends her training to compliment the sport of stand up paddling. You will learn all of her tricks of the trade on and off the water and have a blast doing it.
All levels of fitness and stand up paddling are welcome!
The Zancudo Lodge is surrounded by the beauty of Costa Rican wildlife and foliage. Stretching for miles and miles, the private Zancudo beach offers the perfect setting for a massage or pure tranquil relaxation and the conditions offer fun for all to stand up paddle. Learn more here: http://www.standupcostarica.com/
The lodge is located on the scenic pacific coast of Costa Rica, on the bay of Golfo Dulce 4 miles from Golfito. The property is ideally bordered by the Pacific Ocean on the west and the Sabalo River on the east.
It’s been an amazing year! I’ve had the fortunate opportunity to meet so many fantastic women from around the world and on Maui, who joined me to share the sport of stand up paddling. My mission is to empower women and men, by introducing the sport of SUP into their lives, and make it a part of their fitness and health. This was my last clinic of eight since the “big event” at the Four Seasons this past January. What a delightful group of inspiring gals. We started the day at 6:45 am and after we reviewed board/paddle features, board safety, water safety and new techniques, it was time to warm up the muscles and body before we hit the water. A little active stretching, and a few light push ups and lunges, we were off on the warm waters of Maui! See photos below:
photo Simone Reddingius
With waterwoman, Deb Driscoll as my official assistant sweeper, it was a morning of fun and laughter and time to learn some new tricks. Some were off and gliding and perfecting their strokes, others were learning how to step turn or how to increase board speed. Then it was time do a few board exercises like push ups , squats and planks. The ultimate surprise challenge, a long distance lap around a parked boat. Jenney was leading the pack and others soon followed. The sprints around the buoys were exciting too. Some also took their new step turn skills and successfully made it around the Naish buoys with ease, focus and speed. This was a time of discovery for everyone.
During my recent vacation in Maui, I was fortune enough to participate in Suzie Cooney’s last Maui women’s SUP clinic of the year. What an awesome way to close out my last day of vacation! I enjoyed several hours with Suzie and other great ladies from Maui as well as Maui visitors, just like myself, learning more about the SUP sport and getting a great workout. We started a great sunny morning on the beach learning about the different board and paddle types and what to consider when purchasing equipment, covering safety tips, and then doing a quick stretch session. Then we all hit the water with Suzie to develop and apply our paddling skills. While on the water, Suzie and her “Sweeper” Deb, shadowed us to make sure we were applying proper technique. We were down on our boards in the water doing a few exercises to build strength and then back up on our boards to test our turning skills. We finished our water time with a long distance charge across the water. It was so exhilarating. Once I returned to the beach, I saw many smiling faces. Everyone was so excited about having such a great time. SUP is truly a fun and exhilarating sport. I first discovered it in Maui two years ago, and I have grown to love the sport and the versatility that it offers. It’s a sport that I have enjoyed with my friends and it has given me many great adventures across the water with my husband. I love the fact that you can leisurely tool around on the water and enjoy the beautiful shoreline vistas, or you can crank it up a notch to challenge yourself for speed and endurance, or enjoy the sheer exhilaration of catching a few waves if you like. Suzie, thanks so much for sharing your knowledge of this wonderful sport with us and helping us become competent water woman so we can enjoy a fun and healthy life. Jenney V Morrisville, NC
Stephanie Brennan, First Timer:
I had such an amazing time at Suzie’s SUP clinic. It was my very first time ever on a SUP and the environment could not have been better for a beginner. I was surrounded by awesome, positive women all learning and having fun together. I simply enjoyed doing something new for the very first time. I charged it all day in the water after the clinic. Suzie gave me all the tools I needed to start my journey into the sport of SUP. I’m hooked!!!
Suzie, thank you so much! I had such a great time. It definitely goes down as one of my favorite days here on Maui! My boyfriend and I went to Puamana after and practiced in some little waves! What a blast, we had so much fun!! I really hope to get my own board soon, saving up the $$$!!
Thanks again!! Maybe I’ll see you at a race one of these days!
Women of all ages are discovering the thrill and strength that stand up paddling offers. You don’t have to be a “water” person to learn and enjoy SUP. It’s my greatest reward to see women AND men have health break throughs in life. This is a sport you can do solo or enjoy with the entire family and it is a lifestyle!
If you haven’t already I encourage you to try SUP, you’ll be glad you did!
As most of you know, SUP or stand up paddling is a big part of my life and I enjoy teaching others and sharing the health benefits of this sport.
Here is an article I wrote for ATHELTA to share my knowledge and enthusiam for how I see the sport shaping the world but more importantly, how it’s getting more people healthy.
Well, by the overwhelming response and stories I read as one of the judges for the most recent ATHLETA and SIREN SUP contest, one can say that any age, any person can “sweep” their way to better health, just about anywhere there is water. People all across the world are “sweeping” their way to better health and having more fun than they ever imagined. “Sweeping” is a slang term used to describe the sport that is going viral faster than any social networking media and changing the world of sports on any body of water — and just about anyone can hop aboard.
Stand up paddling, paddle surfing, or SUP is helping people of all ages and sizes catch the surfer’s glide, and helping people in all walks of life get fit and healthy, faster and safer. People are simply getting addicted. The Wall Street Journal recently reported on the rise in popularity — not just for those, like me, who are fortunate enough to live in Hawaii or California, but anywhere there’s an ocean, lake, bay, or even river rapids, you can find this world phenomenon catching on. There are SUP fitness boot camps and clinics popping up anywhere there is water. You may have noticed more races and events happening in your community too.
Below are some photos of a recent FREE women’s Sup clinic last month, and these gals were wonderful. In the first hour, there were smiles across the ocean and a new found ticket to health. I do these monthly to ensure the health of our community and introduce women and men to a new way to get fit! For “fun” I had the girls attempt a few push ups. They were amazing. On the right is Amy Hampton, the Director of Maui’s American Heart Association, getting her heart pumping!
WHAT’S SUP?
According to Wikipedia:Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and began as a way for surfing instructors to manage their large groups of learner surfers, as standing on the board gave them a higher viewpoint, increasing visibility of what was going on around them — such as incoming swell. To begin with, this started with using a one-bladed paddle, whilst standing on a normal length surfboard. The popularity of the modern sport of SUP has its origination in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.
THE BENEFITS OF SUP
Not only can you lower your blood pressure, improve your cholesterol and feel more energized after a session, but the overall experience of being on the water is often touted as “aqua therapy.” The benefits of having a sport you enjoy and can do on a regular basis can alter many of the morbidity factors that decrease our health and plague our society.
I use this sport as a cross-training tool for almost all my clients who are comfortable in the water and who can swim. It is low impact on all joints and is also being used to improve balance and core strength for people recovering from serious injuries. I used my stand up paddle board to recover from a serious bilateral leg and ankle accident. I have also witnessed this sport transform people’s lives overnight, by instilling a new found level of confidence and achievement, making them feel invincible!
As a sponsored team SUP rider for Naish International, instructor, and SUP clinic organizer, I love to introduce the sport to everyone who visits Maui, and help others perfect their paddling stroke — from flat water fun to waves, and the really popular coastal long distance down winders we do here on the North Shore of Maui.
But, before you hop aboard, I’d like to offer my professional experience and expert resources about water safety, board and paddle selection, and how to maximize your fun to maximize your health so you can glide into your later years with a smile and healthy body!
WATER SAFETY
First and foremost, know how to swim. Sounds simple enough, but on occasion I have come across eager students and clients who think the board is their safety. Not so. If you were ever separated from your board, you need to know how to swim to shore or to a safety vessel. So be sure you can swim, or take a class in your local community.
Also, know the waters you are attempting to enter. If you are new to a spot, wait at least 10 minutes to watch and observe where others enter and exit the water. Watch to see if there are underlying currents or other obstacles in or near the water. If it’s windy, be sure to know if it’s on shore wind or off shore wind. This is very important. You wouldn’t want to be blown out to sea or across the other side of a lake. If there are surfers or others recreating on the same body of water, be courteous and mindful. If you are a beginner, stay away from others until you are confident of your board skills.
Always tell someone where you are going and when you expect to return, and maybe always go with a buddy. Make sure you are properly hydrated and have eaten enough food so you have the energy needed to stay out on the water and enjoy. On long distance runs, I’ll often wear a waist hydration pack filled with water and electrolytes. I may even stick a pack of endurance gel in there too.
Be sure your board has a safety leash. This leash is my coil race leash attached to my race board. Leashes can be worn around your ankle or calf. This keeps the board attached to you should you fall off. It’s a safety hazard if you do not wear one — your board can easily slide out from underneath you and hurt others.
BOARD TYPES
If you are a beginner to the sport, it’s best to get a stable board to have the best experience. I’d say start with a board that’s at least 10- 11 feet long, maybe a little longer, and 29 inches wide or a little wider. Some boards are shorter, but boards as wide as 35 inches offer fun for everyone at any level! The learning curve with stand up paddling is amazingly quick. I’ve seen people outgrow their boards in a month’s time. (Once you’ve mastered the beginner stage, you may want to try some waves or enter a long distance race!)
There are basically three types of boards:
RECREATIONAL BOARDS are great for the entire family or if you simply want to cruise around with your friends. The board sizes range from 10 feet to 12 feet and come in different widths. Remember, the narrower the board, the less stable. Board construction and materials range from epoxy composites, wood veneers, and carbon wood composites to what are also called soft tops. This board is called the Mana made by Naish. It’s a ton of fun, very stable and can easily be a nice cruising board and catch some waves too. It is 10 feet long by 32 inches wide.
Suzie Cooney photo by Simone Reddingius
WAVE BOARDS, like mine pictured here, are very thin, fast and can turn on a dime down the face of a wave, much like a surf board. This board is a 9’ 3” in length and 29 1/6th wide. This board is purely for the waves. Some wave boards are as short as 7 feet, much like a surfboard.
RACE BOARDS are really exciting and can even come with rudders built in so you can go up wind, or hold course on a race into chop with more ease. My race board is rudderless and is 14 feet of fun! We catch “glides” on swells that sometimes seem like half the length of a football field! Race boards are also used in flat water competition, and can be 17-18 feet in length.
Here’s a quick video snippet of what are called “ down winders” on Maui’s N.orth Shore. Simone Reddingius followed me down to grab some simple fun. Normally we have tradewinds at our back, blowing anywhere from 20-35 mph. This day was quite light. You can get your heart rate up pretty quick from the thrills of catching what are called “glides” that can connect from swell to swell.
A FUN DAY ON THE WATER
Here’s a few photos from our recent local Maui race, the Naish Championships. It was a 9.5 mile down winder on the open ocean. I felt proud wearing my ATHLETA tattoo and made sure my board was covered in ATHLETA stickers too! Off we went all 204 racers from six different countries! I came in a modest 5th in my class. I encountered fin and leash issues approaching the finish, but had a great day.
Paddles also come in different lengths, widths and materials. There are paddles made of alloy, carbon/glass composites, carbon/wood composites and full carbon. Some are even adjustable. As the sport continues to evolve, they are getting more and more comfortable to help reduce fatigue and increase performance.
I just love how my paddle’s shaft is much thinner in diameter and the handle is incredibly comfortable. I have a paddle for wave paddling, racing and cruising. Different paddles are used, and vary in length. Some blades are narrower than others, but are typically 8-9 inches wide. Sometimes as I’ve noticed that if I switch down to an 8” paddle, my shoulders will be less fatigued. This is another article in itself.
There are many theories on how to measure a paddle, but really it’s personal preference. Here’s a chart I thought you’d enjoy to learn more about stand up paddle length:
SUN PROTECTION
ATHLETA rash guards are great, stylish sun protection! You can have fun, look good and most importantly be protected by the sun. This cute rash guard dries quickly and is 50+ UPF. This is the Summer Shade Tee.
I also apply sunscreen not only to my face and neck, but to my hands too! Find a nice lip sunscreen too, and maybe a hat. I also try to wear good eye protection from the glare off the water.
ENERGY AND HYDRATION
Having fun on the water, with stand up paddling or any sport you enjoy, is sure to be more exciting if you don’t have to stop what you’re doing because you’re running out of steam or your thirst needs quenching. I like to suggest that before you venture onto the water, hydrate with at least 8-16 oz of water. On days where you might go exploring on longer distance paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one Remedy Pack by North Face, that offers storage for quick snacks and allows you put in a liquid bladder.
I always keep a few gel packs and a couple of small bags of almonds if I’m paddling for distance in my pack. On big training days, I’ll also add an electrolyte powder to help me fight cramping or extreme hydration.
As you’ve noticed with some of the great articles about SUP here on Athleta Chi, stand up paddling is all the rage for a great way to get healthy. You may not live on a beautiful island like Maui, but if you live near a serene lake you can explore interesting waterways. Find a sport that you enjoy to add to your current fitness routine. It’s an amazing way to tone your body, feel exhilarated and meet wonderful other paddlers in your community. STAND UP for your health and “sweep” today!
Feel free to contact me anytime if you have any questions about how to get into the sport, or want to share with our Athleta Chi community how SUP has helped YOU be healthy. If ever on Maui and you are seeking to plan a group , corporate or private lesson for SUP, call me! And if on Maui August 24th, join us for a Full Moon Paddle in North Kihei. Click here for details »
SUZIE COONEY is a former sponsored motocross racer and windsurfer who currently fills her time surfing, stand-up paddling, windsurfing, mountain biking, snowboarding and riding motocross. She is a professional fitness trainer… {more}
July 24, 2010 : Maui, Women’s Free SUP Clinic with Suzie Cooney of Suzie Trains Maui
Girl Power!
Wow, we couldn’t have asked for a better day here on Maui! Water clear and calm, and lots of smiles of success! We arrived at 7am and boards off the car and ready to rock! In the line up, Lark, Karen, Amy, Suki, Joan, Elaine and Rhonda was my assistant “sweeper”.
I was so impressed with the enthusaim and immediate skill with these eager gals, I just couldn’t believe it. We started with some light stretching and then we discussed the importance of water and board safety, followed by land instruction and off we went past the small break. ( see comments below from participants)
A special thanks to “Coach” from the Naish Maui Pro Center, for filling our goody bags with awesome beach towels. Also a big thanks to Matthew from OluKai Premium Footwear for our special VIP cards. I love my OluKais! And lastly to Amy Hampton who also joined us, who is the director of the Maui American Heart Association, and gave us healthy recipe books and walking pedometers to encourage our goals of living a healthy lifestyle!
Here’s a fun slide show that shows off these sporty wahinee’s SUP skills.
“Today was really special, made so by a beginner’s Standup Paddleboard lesson for women by a woman, Suzie Cooney — fitness trainer/paddleboard racer/and model.
I have to admit, though, that I did have some deep reservations. Would I be able to standup without repeatedly falling off? Would my inexperience keep me from the experience? And, more importantly, would I still have my two front teeth afterward?
Well, I’m happy to say that my worries faded away almost as soon as I met Suzie, who with her calm and confident manner shortly had me feeling much the same way! We started with stretching exercises, water awareness and proper board techniques, all of which gave us a better understanding of what we were about to face. Then with boards and paddles in hand, off we slipped into the ocean, belly butterflies in tow.
Within minutes we were all standing and paddling this way and that. Photos were taken, laughs were shared, boards were traded and at one point we even did pushups on them! How’s that for new-found confidence?
I guess it proves the theory correct, that if the instructor is all she should be, so shall we be all we can. Funny how that works because today, one woman – Suzie — instilled new confidence in six other women — through Standup Paddleboarding! Now that was really special!” Elaine from Lahaina
“Suzie –
I can’t thank you enough for the wonderful morning. As you know I’m not a regular “water person”. My first time trying SUP, I wouldn’t have imagined I would have had such a good time. Your instruction and coaching made it a great experience. As you saw when we were out there I couldn’t stop smiling. Your tips and encouragement made all the difference. Meeting all the girls was great, what a great way to spend a beautiful morning. I’ll be looking forward to the next time I can get out there with you. Thanks for being such a good teacher, friend, and example of an empowered woman. I always feel so cared for when I join you on one of your adventures.” With Love and Aloha, Lark from Makawo
“If you haven’t taken a SUP clinic from Suzie yet, I highly encourage you to do so! Her enthusiasm for the sport is infectious and very obvious in the way she handles both herself and the participants. She takes great time and care in helping us to prepare both mind and body through stretching exercises and safety awareness before we enter the water. And she does it in a way that is fun and enjoyable. Once we are on the water, the fun continues and I can guarantee that you will lose track of time and not want to get out. Thank you, Suzie, for your time and patience in empowering women to be healthy and active through the sport of stand-up board paddling!” Rhonda, Makawao
“Thank YOU so much Suzie! I had such a great time with you and ladies out on the water yesterday! It can be intimidating to try a new sport like SUP (especially for women) but your safety briefing and instruction instantly put me at ease as a first-timer. I appreciated your taking the time to tell us about all the different options for equipment and the goody bags were amazing! I look forward to paddling with you again soon!
Thanks again!” Amy Hampton, Kihei, Director of Maui American Heart Association
“Aloha Suzie, Thank you and Naish for sponsoring a truly special day. The day was everything I could have imagined and more. You are such a professional from the first phone call to the follow up emails. Your love for life shines through and makes everyone around you happy to be out on the water with you. (even when you had us doing 20 push-ups on our SUP boards!) Your SUP instruction was why I came to a SUP clinic and I was not disappointed. However, it is the joy I felt sharing the day with such an amazing group of women that I will remember always. Suzie’s love for the ocean and desire to share health and fitness is inspirational. Mahalo for a wonderful experience!!!” Karen Gallagher, Paia
I am so glad to know these women and may this special day inspire you and everyone you know to be as healthy as you can be. Now get out there and paddle!!!
January 5, 2011 – Reporting from the most beautiful SUP, surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone, especially those entering SUP to advanced paddlers.
beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.
The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!
Always tell someone where you are going and when you expect to return, and maybe always go with a buddy. Make sure you are properly hydrated and have eaten enough food so you have the energy needed to stay out on the water and enjoy. On long distance runs, I’ll often wear a waist hydration pack filled with water and electrolytes. I may even stick a pack of endurance gel in there too.
29 1/6th wide. This board is purely for the waves. Some wave boards are as short as 7 feet, much like a surfboard.
Paddles also come in different lengths, widths and materials. There are paddles made of alloy, carbon/glass composites, carbon/wood composites and full carbon. Some are even adjustable. As the sport continues to evolve, they are getting more and more comfortable to help reduce fatigue and increase performance.
This cute rash guard dries quickly and is 50+ UPF. This is the 
paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one 
