Stand up paddlers of all skill levels gathered on the serene grounds of Lumeria Maui on November 3rd for the SUP Pro Talk Workshop with Suzie Cooney. The educational (and fun!) land-based event touched on many important topics for paddlers, including the health benefits of SUP, water safety and ocean preparedness, SUP fitness techniques and training demos, and equipment reviews.
Clay Everline, M.D., co-author of the Surf Survival Health Hand Book, was on hand with a valuable lecture on First Aid, and pro paddler, Jeremy Riggs, heated the afternoon up with his tips on downwind paddling. Suzie Cooney, as charming as ever, kept the crowd entertained and engaged with her informative and “hands on” teaching style.
The big winner of the day was the organization Bring Change 2 Mind, as 90% of the event’s proceeds went to supporting the group’s fight to erase the stigma and discrimination of mental illness. The organization, founded by actress Glenn Close, provides educational material and a meeting place for a broad coalition of organizations that provide service, screening, information, support and treatment of mental illness.
“We were thrilled to sell out three months in advance. That really confirmed to me that people are eager to learn and support the sport. I’m a big advocate of those dealing with mental illness, so I wanted to spread the word about the organization I support, Bring Change 2 Mind.org.
Clay Everline, M.D. was very informative and entertaining, as was Jeremy Riggs, our local downwind pro who shared some of his helpful tips. The participants had great questions, which was helpful for the entire audience!
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.
Maui, Hawaii (PRWEB) August 24, 2012 PLEASE NOTE:We’ve Added One More Hour 1-4pm…
THIS EVENT IS SOLD OUT
Stand Up Paddle Pro Talk with Suzie Cooney at Lumeria Maui November 3, 2012
Join Suzie Cooney owner of Suzie Trains Maui, Naish SUP Team Rider and guru SUP Fitness Training Expert for an informative “hands on” workshop and up your SUP performance. All levels of paddlers welcome.
Suzie Cooney, CPT owner of Suzie Trains Maui & Naish SUP Team Rider “Stand up paddling provides amazing health benefits and will change your life. Hop aboard and discover the sport that is globally growing in every community and on every body of water.”
Maui is the perfect location for this unique venue as it is a popular destination where stand up paddling, also referred to as SUP, allows for people to enjoy and experience the fastest growing water sport in the world. People from all over, all ages and any level of fitness travel to Maui where the waves are plenty, with big open ocean swells and warm tropical waters that offer amazing paddling adventures.
Discover the health benefits of stand up paddling and learn new fitness training techniques designed specifically to increase your performance.
The workshop topics will include:
Preparing Your Body for the sport of Stand Up Paddling
Ocean Preparedness & Water Safety
Preparing for the famous Maui Maliko Downwinders
Equipment and Gear Review: Boards provided by Naish International
SUP Techniques – Fine Tuning Your Skills – Finding your “power” in your stroke
SUP Fitness Training Demos and Group Participation
Meet new padding friends and join the fun. Giveaways and Drawings for those who attend.
Supporting sponsors: Naish International, lndoBoard Balance Trainer, Kaenon Polarized Eyewear & PocketFuel Naturals
Cost: $20 per person Prepaid reservations required. No refunds.
A portion of your registration fee supports Bring Change 2Mind.org, an organization working to eradicate the stigma and discrimination surrounding mental illness. Additional donations are glady accepted.
There’s a tremendous amount of SUP and surf talent on this island that is inspirational, charging, and leaves people in awe, but there is one person who is all that and more.
Kody Lake Tahoe July 2012
Most of you probably already know Kody Kerbox; Naish Team Rider and young gun born to shred and yes the son of legendary big wave surfer Buzzy Kerbox. But did you know this strong champion has had such a winning streak these past few months, you’ve got to wonder if his legs are sore from stepping up on the podium every weekend?
From Lake Tahoe to Dana Point and now back on Maui for the 7th Annual Naish International Race, he is humble and fierce and it’s an honor to have him in the studio.
Observing his explosive, controlled strength combined with a laser focus, these are just a few of the superior qualities he already possess. I’ve been watching Kody over the past few years increase his strength, power and overall body endurance, and wow it’s paying off.
See photos of Kody’s first day with me in the studio below. I made a deal I wouldn’t kill him but would on the second day!
Photos by Tracy Kraft Leboe
I’m super stoked to have Kody in the studio to help him learn more about how to capture and harness his acceleration and power from flat water paddling, downwinders and wave riding. He’s already pretty fit, so I was able to advance him quickly on his first day. We’ll also focus on fast forms of recovery in between races, eating for energy and other important things he’ll need while out on tour.
The field of competitors this year is thick but you can be sure you’ll be seeing Kody leading the pack. It’s awesome to have him on board!
Downwinder with Peter coming into Camp One photo by Harry Wiewel
People dream of coming to Maui for many things, but one thing for sure, Maui is THE place to experience the thrill of a north shore downwinder, also referred to as a “Maliko Run.” I have the pleasure of introducing people to SUP or help them advance their current levels with the ultimate goal of safely navigating their first downwind adventure.
Safety, strength and open ocean knowledge is my primary focus to allow for this amazing stand up paddling experience. With the popularity of the sport completely exploding, and with Maui being the hotbed of gear development, the home of incredible talent and of course year-round conditions that are so inviting, who wouldn’t want to come and train and paddle here.
In this article, I’m feature a cool cat all the way from the East Coast, Peter Davies. Peter found me through the web and in the past I’ve often given him tips via phone and email. His goal, get to Maui! Well, low and behold the call came and it was time to get the gear and studio ready!
The plan:get Peter paddling stronger, improve his technique, increase ocean knowledge and ultimately do some downwinders.
Peter training with TRX Rip Trainer
First stop, my studio. Here is where I can learn the most about someone’s state of mind, how their body performs first on land which helps me cue them more effectively on the water. If I get to know one’s personality, how they learn best and take direction this inevitably helps tremendously. I can determine how hard to push or when to hold back and offer maybe some encourage words of reassurance.
TIme in studio includes core review ( since your power comes from there ), balance and reaction training on the cool Indo Board Balance Training gear and also some TRX Rip Trainer dynamic paddling exercises to see where we are starting and what we need to do out on the water.
Peter was ready for anything and everything I would literally throw his way. Surrounded by Naish boards everywhere, paddles, cool action posters, trades blowing hard with the music cranked, I cracked the whip, all in preparation for the big day.
We couldn’t have asked for better conditions. The trades were blowing a nice, steady consistent ENE direction ( perfect ) at about 25mph+. The first test, was paddling in the harbor to see what he had, and wow, strong, focused and quick study. I could see this guy was determined to get it right. He was getting his groove, reaching like never before and putting together all the technical aspects into one smooth stroke.
Then off to Paia Bay for the downwind number one. This is a mini downwinder of 3 miles that offers a bit of everything. As we carried our boards to the water’s edge I offered some tips and absolute requirements to assure a successful journey. Peter was ready to rock it.
For someone who is very new to water sports in general, the ocean was a new playground and a new arena. Peter, a former professional squash player was used to pressure and intense action. I knew he’d do well and that he did. Coming into Camp One over the reef was an eye opener, but he handled it like a pro.
Peter Davies Reflecting on his first Maui Downwinder: Stoked!
Our finish at Kanaha Beach Park was spectacular and a total rush for him and me as a coach and trainer. This to me is my biggest reward. I could tell he had a flush of adrenaline pumping through his veins and the look in his eyes read that he definitely, absolutely wanted more.
“My ultimate goal is to compete in the Maliko 8 mile race and as I am relatively new to water sports I was looking to work with a trainer that was not only familiar with local conditions but could also help me elevate my paddling skills to the next level and was not disappointed in hiring Suzie. She is both extremely knowledgeable and very personable, we worked in her studio where she designed a fitness program specific to my ongoing paddling needs and spent time on the water. I did two, 3 mile downwinders where we started at Paia Bay, paddled down past Spreks, then over the reef into Camp One and finished at the lifeguard tower at Kanaha beach.
It was an incredible experience that is hard to describe in words the thrill of catching bumps and glides but was also reassuring to know that Suzie was close by to help me safely navigate the swells. Once you have experienced a Maui downwinder you are spoiled forever and when I return I cannot imagine not hiring Suzie to help me continue improving my paddling skills in the ocean.”
A Simple Training Tip For SUP to Maximize Leg Strength and Endurance with the Indo Board Training Gear
By Suzie Cooney, CPT Owner of Suzie Trains Maui
More and more people are stand up paddling and I get flooded with emails on how to strengthen the legs to help reduce fatigue, increase performance for distance, wave paddling and simply cruising. There is not one answer but I have a tip that can help all the above at some level.
From beginners to professional paddlers, everyone can benefit to learn how to maximize your leg strength and endurance to you can enjoy paddling longer, possibly reduce injury or to push your limits and improve your performance.
I’ve been a Team Rider for Indo Board for years now and love how the sport and gear have evolved together to allow for smooth paddling and more water time. I’ve had numerous major injuries over the years, and seriously, my Indo Board gearhas brought me back faster and stronger than ever.
When folks are making transitions from flat water to wave paddling, it’s all footwork and water reading. It’s pretty awesome when you can train your body to connect to your brain’s intention and have it all right there. Connect your body to the waves, bump or trough if downwind paddling.
This simple tip I offer will wake up all the fine muscles around the feet, ankle, knees and hips independently of your other leg. I like this exercise ( see blow ) because although all the muscles of your body work together, by breaking it down and loading up each joint; we can then maximize each point to perform with it’s own strength and consistency, then ultimately allowing for every joint to excel in unison.
Additionally, the strength you gain will then allow for quicker reaction times to changing conditions, increase muscle endurance and hopefully minimize injury or overuse syndromes and other compensations. ( I am not a physician but have worked in sports orthopedics. Always consult with your personal specialist with regards to any injuries or if embarking on a new fitness routine.)
Even though I’m a “regular” surfer and paddler surfer, funny thing is I skateboard and snowboard “goofy”. So fortunately I will benefit from training with left foot and right foot forward. My point is, even though you may be one or the other, train both legs.
Inflate the Gigante Flo Cushion with less air for more difficulty or more air to slow it down. Place the Indo Board Rocker or Indo Board Kicktail on top with nubby side up for maximum traction of board to cushion. I also suggest that you kick off your shoes because any rubber will act as a false barrier between you and the real thing.
Step onto board slowly in a surfer’s stance with kettle bell or dumbbell in the hand of the opposite side of the foot your approach with. So if goofy or right foot, step up and hold weight in left hand.
To maximize results, hold weight “above” the joints we intend to stress, so up to shoulder. My joint targets: ankles, knees and hips.
I suggest “time” your set. For example, beginner would hold for 5-10 seconds, and advance to 30-60 seconds in each direction or with each foot.
Lower body into squat position, gaze forward, breathe and hold. Burn to fatigue. Shaking is okay and expected.
You will begin to feel your ankle, knee and hip burn and or shake! This is good! Hold on to this position as best you can and time yourself now. See how low you can go. Relax your feet and don’t look down.
Rise up slowly, step off the back of board onto ground rest then switch it up over to the opposite leg. Repeat.
If you have the opportunity to try both boards, the Ying and Yang (links here) and then the Kicktail, wow what a difference. The Kicktail, which is my favorite, is very challenging and offers a lot more ankle and foot action. This requires the small, tiny stabilizers to fire and fatigue, which is the result you want.
Again, the point I’m also attempting to illustrate is that by holding a weight over and above the joint or muscle group that you’d like to strengthen and train, you will maximize the benefit and outcome. The fact that we also get to add the variable of an unstable platform gives us the ultimate opportunity for your training. If the weight is below or at joint level it will produce a different result.
This kind of training is efficient and I promise you that you will definitely notice a difference the minute you get on the water. People who train with me are blown away of how much easier it is to literally step onto the wave, or last longer in channel crossing, or for any distance paddling.
In preparation for the 4th Annual OluKai Ho’olaule’a and anytime you venture into the ocean, open ocean endurance is not something to take for granted and it is a required physical and mental element that all water sport enthusiasts must have, especially when faced with huge walls of water moving and changing conditions. Besides navigating current changes, surface wind speeds, waves or deep troughs, often experienced and non-experienced folks can get into serious trouble or lose critical momentum needed to paddle over, in and through some of the roughest patches that can form underneath you, near you, in front of you or behind you.
This article is helpful if you’re a prone paddler, surfer, kayak paddler, canoe paddler or stand up paddler. Are you ready if your canoe hulis and you lose your paddle? How to you react if you fall of your down wind board on a big day on Maliko? How prepared are you? Do you carry a waterproof pouch with your cell phone or better yet, a GPS unit? Do you have a regular cardio routine that includes intense bouts of intervals? Do you cross-train? If you’re pausing to think about anything of these questions, then it’s time you take good inventory and learn all you can and implement now. ( See tips below ) Also contributing, is Stacie Thorlakson, MCKC Maui Canoe & Kayak Club board president.
1.Equipment Check: Check integrity of leash, tighten all fins, repair any major dings, tighten drain plugs, charge and take cell phone, fill Camelback, pack extra energy gel, waterproof whistle, wear sun protection, if a one man canoe, strap on an extra paddle.
2. Fuel: Charging the ocean requires food in your belly and hydration to reduce cramping. I like to suggest oatmeal or any complex carb at least an hour before departure. What’s great are two pieces of a nutty whole grain bread with a protein spread like almond butter or low salt peanut butter. Coconut water is a favorite of mine that offers lots of potassium which allows you to hydrate more quickly. I also squirt a full pack of an energy gel before a Maliko run. I avoid caffeine or super charged sugary drinks as these can actually dehydrate you and cause your energy to crash hard.
3. Body: Strength, stamina and cardio, and more intense cardio. The biggest thing I notice when training my sport specific athletes or weekend water warriors is the lack of cardio and cross-training. It’s a common component that get’s overlooked but it’s so important. Strength and body stamina takes time to build but is necessary too. There are many formulas on the how to and it’s based on your sport, your goals and your current level of fitness so I can’t write one program to fit you all. You’ll have to come train with me for your specialized program.
At 6:00 am on Saturday morning, I was driving towards Kihei, admiring a spectacular plum-colored sunrise over Haleakala, and trying to imagine what to expect from a “Beach Fitness and Paddle Challenge”. Having ultimate faith in Suzie Cooney, I knew that whatever it was, it was going to be FUN.
As I pulled into the parking lot, I saw the Naish/Cooney crew already in full swing setting up tents and flags, marking off big areas of Mai Poina Ole
photo by Tracy Kraft
La’u Beach with pylons for fitness stations labelled mysteriously “Zig Zag” and “Taco Roll” (huh?). At 7:00am, the paddlers began to roll in. Men and women of all ages and fitness levels showed up to participate. The Naish Maui Pro Center was on hand to demonstrate the latest SUP boards and paddles, and TRX and INDO Board had their own stations to showcase some SUP-related cross-training equipment.
After an intro speech from the ever-enthusiastic Suzie Cooney and a special guest appearance by 2x SUP Surf World Champion, Kai Lenny, we were off to the starting area. The airhorn sounded and 55 paddlers charged into the water with boards and paddles in hand. Although it was a non-competitive event, that didn’t stop everyone from trying their best and pushing themselves through the course. Around three buoys, back up to the beach, on your knees through the “Crawl” station (butt down!), up again, run side-to-side in the “Zig-Zag” station, down again, on your bellies for 10 “Pushups” (real ones!), up again, flop down to the “Taco Roll” station for a horizontal roll down a 10m stretch of flat beach (nope, it wasn’t a sushi-eating station, sigh) and then back up again to do the whole thing…all over again.
Suzie grins when she remembers the day: “I’ve never seen such a sight in my life. People covered in sand, almost puking and still smiling!”.
It was fantastic. Everyone had a blast of a time, made even more special by a raffle draw of some amazing prizes. This was my first “Beach Fitness and Paddle Challenge” and, I have to admit, I’m hooked. Can’t wait for the next one!
Thank you Suzie Cooney and Nitsan Solomonov & Dave Wissink from Naish for putting the day together. Thank you to all who participated, both paddlers and volunteers. You guys made it such a special event. Aloha!