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!!!
On the N. Shore of Maui’s beautiful coastline, Suzie Cooney, Naish Team SUP rider, heads down an 8 mile coast run. Video shot by Simone Reddingius. Light winds meant for a big workout. The Naish Glide is 14 feet long, 27 inches wide. Bathing suit by ATHLETA.
Now you don’t have to be in Maui to catch this new wave in fitness training, and you don’t have to be a big wave surfer to get the benefits of my new favorite piece of training equipment. But before I reveal this cool new training platform, I want to talk about the importance of preparing your body for anything!
Whether you’re training for your first trail running race or simply want to prevent yourself from any unwelcome stumbles or falls, balance training is an integral part of everyone’s fitness routine—no matter what age or what sport you enjoy.
We’ve all missed a step or have felt our ankle buckle and you say, “Whew, glad I caught that one.” Almost one year ago now, I landed on the bottom step of my home for the millionth time and…. WHAMMO-snap-break-tear. In under 2 seconds, I found myself in the dark at the bottom of the landing searching for my cell phone to call my boyfriend for help. My left ankle and leg were broken, and right leg ligaments torn, which led to two months in a wheelchair.
You would think that as a fitness professional and athlete, I’d be ready for anything. The one element I did not mention was that the landing was completely dark so my brain had no awareness of what to do when I hit the bottom. I’m positive had I been able to see my landing I may have had a better chance at recovery.
We rely on our senses more than we realize. Our senses tell our body where our limbs are at all times. If our joints are not strong or flexible enough to react to our environment, it can result in down time or, worse yet, a serious injury. In my case, my eyes could not assist me to help assess and catch my fall. So part of balance training is actually brain training to navigate your body safely through any obstacles that may come in your path.
BALANCE TRAINING EXERCISES & EQUIPMENT
Balance training can be as simple as standing on one leg or as exciting as feeling what it would be like to surf or try the new craze of stand up paddling! My clients can’t wait to hop aboard a surf board or a stand up paddle board with me and practice surfing down the line, but more importantly working on improving their balance—and they don’t even get wet!
There’s quite a few balance training devices that will progress you safely, so best to start out simply. Part of my evaluation for every client involves balance testing. It’s quite a surprise to learn about your own balance, and which leg may be more dominant than the other. I achieve this with a simple piece of hard dense foam roller cut in half. I test all planes of motion with the progression of two legs (stable) to one leg (less stable).
As a client progresses with me, then it’s time to introduce the Giganté! You don’t have to know how to surf or stand up paddle. The Giganté (the first “G” is pronounced with an “h”), made by Indo Board, is a giant inflatable disc that allows for a new way to have fun and improve your balance. It gets all the small muscles that support the hip, knees and ankles to work together while you balance on a four-way rubber platform! And of course, all the while your core is working hard to center and ground you.
Here I’ve got two Gigantés inflated halfway (about 6 inches) with the nubby side up under a longer stand up paddle board. I use the paddle to assist me up to the board and then to mimic my paddling motions. I can also add a weighted body bar. Your ankles and feet may get a little fatigued from tension the first couple of times, but as your brain begins to register the information and send it back to the muscles and nerves that assist you in your balance challenge, each time you get better, stronger and more confident each time!
PROGRESSIVE CHALLENGE
Balance training, as mentioned earlier, should follow a safe progression. For more challenge, the progression is to remove one Giganté disc, grab a smaller board and increase the inflation of the disc (the disc easily inflates by blowing it up like a beach ball after you remove the pin). Now we’re ready for more action and our balance challenge just got more interesting!
The disc is now inflated up to its max of 12 inches tall. This disc is so sensitive to my every movement—it feels like it’s reading my mind. I need to keep my upper body and feet loose and maintain good posture. As I begin to paddle, the board responds like I was surfing in more intense conditions. Fitness training was never so much fun. My legs also get a great workout!
With the Giganté, I will also sit on it and try to keep my body balanced on it that way—an excellent core workout at the same time. You can also simply lay down on it in a prone position with your arms extended above your head like Superman (or woman)! This is really an amazing test of core strength and balance, and is sure to make you giggle while you wiggle! By squeezing your glutes and legs together behind you, feet off ground and lifting your chest while keeping your head down, you’ll find your center balance point—or what I like to call the sweet spot. Wow, simply amazing.
One thing I’d like to mention: While starting any balance program or exercise, practice your exercise of choice without looking down. That’s not to say don’t look where your feet go for proper placement and body alignment, but in this case, I want to look down the wave or where I’m going. It’s easier on the brain and your performance will improve dramatically. You can also practice your balance moves in front of a long mirror, which I find very helpful.
Make balance training a part of your fitness routines and you’ll be ready for anything!
Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
Whether you surf the big waves of Maui’s North Shore or touring the beautiful channels and waterways of Jupiter, Florida, or on Lake Tahoe, it’s known that if you have good balance and can respond quickly to changing water conditions or obstacles that can come in your path; better chances for a more enjoyable SUP session.
Time and time again I’ve had to call upon some of the tiniest muscles, to fire fast and respond to get me out of trouble or to dodge a turtle on the same wave! I’ve also encountered large pieces of floating debris, strange breaking waves, or other people in my line that I had to have quick reaction times and good balance for recovery to get my footing back.
As a trainer and water sports enthusiast, I’ve always encouraged the importance of trying to mimic similar conditions in your workout program on land. You can keep it really simple or add some fun equipment too.
To me, balance training is like brain training. Without getting too technical, it’s like adding a few more wires to our brain or panels so you’re ready for anything. One technical term I will use is called neuromuscular training. The definition simply means selecting specific exercises that are very specific to increase one’s performance, and trigger the appropriate actions to allow your nervous system to operate and perform functionally at its maximal level.
Your eyes, core, and all of the muscles connected to your central nervous system have an important role to quickly gather information, route it to the right department and fire away. Ever had the feeling like you’re moving in slow motion while during a serious wipe out? I have. It’s the strangest feeling. I’m not sure I’m fond of it and I try really hard to have cat like reactions and excellent balance to avoid that.
Stand up paddling, as simple as it looks does in fact require a little balance when you’re beginning and as you advance. When you’re learning, you’re so busy turning the paddle in the right direction, looking at the horizon and more than likely, gripping the deck with every single muscle in your foot, leading to early fatigue.
Once you’re up and gliding there’s not much to it. But, as you step into your first wave or go down in the size of your board, you may discover you need a little better balance or to retrain your brain to learn again.
Next time you’re in the gym or in your own home gym, start practicing a couple balance techniques to keep your brain and muscles fine tuned.
Equipment: The BOSU, INDO Board, my KIALOA paddle and an 8lb medicine ball or 12 -15lb body bar.
These are advanced moves, so start out slowly and progress safely:
1. BOSU, dome side down with paddle, medicine ball or body bar:
I’ve actually taken a bit of sand paper to roughen up the plastic side of my BOSUs to aid in traction, or have sand on my feet! I recommend barefoot so you can really get the feel of the movements of the BOSU. Step on safely, feet parallel to the plug, posture nice and tall, relaxed looking ahead. Take your paddle, medicine ball or body bar and start to paddle 2 strokes each side. Switch off to mix it up. As you move your arms out and to the side, notice how sensitive the BOSU becomes. I like to try and go to fatigue or until my legs scream!
2. INDO Board on top of dome of BOSU: see photo up top
Place the INDO Board itself on top of the dome of the BOSU. I like to have a little less board off the back to I can really pretend I’m heading down the line. Or if you’re more comfortable to start, place the INDO board so it’s nicely balanced in the center. Change it up. You can place your feet side by side as if you’re cruising and do it that way, or if you’re charging some waves, assume the surf stance.
This time you’ll notice the added extra burn to your back carving leg at the same time looking ahead where you want to go, down the line.
Good balance for stand up paddling is key and important for many things we do in life. Next time you’re on the water, try paddling on one foot, or simply standing on one foot. In the gym, try kneeling on a stability ball for extra fun. Be sure to hang onto a sturdy object at first. Add more air to the stability ball to make it more challenging and fun.
Any questions about these exercises or to learn more, feel free to email me at Suzie@SuzieTrainsMaui.com or check out www.suzietrainsmaui.com and www.standuppaddlingfitness.com
Glide with good posture, react fast and paddle hard!
Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.
The traditional core plank is often employed by the Navy Seals as a suitable challenge and is harder than it appears. I often use it to measure a clients level of performance and endurance of their core. As a reminder the core is simply everything excluding your extremities and is where all movement begins. Having a strong core is critical for the sport of stand up paddling SUP, for it is what engages first and foremost as you initiate a smooth paddle stroke, whether catching a wave or simply gliding on a leisurely cruise.
A weak core may cause you to fatigue, muscle imbalances and reduce your overall performance. There are so many variations in which you can improve your core strength, but since we’re on the topic of stand up paddling fitness, try this one for fun one day. Make sure you are in deep enough water so you don’t wreck your fins.
Assume the traditional core position:
Start in the plank position with your forearms and toes on the board. Avoid clasping hands together
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Draw in your belly button to the front of your spine
Your head is relaxed in a neutral position and you should be looking at the board.
Hold this position for 10 – 60 seconds to start
Keep breathing then lift one leg as your progression.
Hey if you fall off it’s just water! Have some fun.
If you have any questions about the above exercise feel free to contact me: Suzie@SuzieTrainsMaui.com
Laster-Heathman Media : 415-999-1944 e: 
Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui
1. BOSU, dome side down with paddle, medicine ball or body bar:
