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 IndoFLO Gigante‘ 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.

In addition to the Indo Board Original Package that includes:

• 30″ x 18″ deck, available in Natural or Multi-color finishes
• 250 pound maximum weight limit
• 6.5″ diameter roller
• 14″ diameter polyvinyl IndoFLO® Balance Cushion (mouth inflatable)

Suzie is training with one Gigante disc under her 9' Naish Mana

I also recommend for real SUP action, the 24″ inflatable  Indo Board IndoFLO Gigante‘ Cushion designed 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 IndoFLO Gigante‘ 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 IndoFLO Gigante‘ Cushion)  For example, just by sitting on the Indo Board IndoFLO Gigante‘ 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 IndoFLO Gigante‘ 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 Jenney Vangritis 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 IndoFLO Gigante‘ 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 IndoFLO Gigante‘ Cushion, while keeping your head down or in a nuetral position 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 Kicktail which 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:

 The Importance of Balance Training

SUP Fitness Tips & Articles  

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!

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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.”

Tweet

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.

Visitors, spectators and anyone who happened to be on the beach that day could not believe what they were seeing and stuck around to join in on the cheering.

Salma

After the final finishers joined the others rinsing off all the sand in the ocean, all registered participants and volunteers had the chance to have their name drawn for wonderful prize raffle by companies and brands who support the sport and lifestyle. Naish, Indo Board, OluKai Premium Footwear, Kaenon Polarized Eyewear, TRX Fitness, Watermans Applied Science Sunscreen and Maui Ripper clothing company all generously donated fantastic gifts!

Lisa with OluKai Premium Footwear

Sam Bittner TRX Rip Trainer Winner

Alfred Kaeon Polarized Eyewear Winner

Leighton Loves Kaenon

I want to thank all the volunteers who got up before sunrise to help welcome everyone and greet everyone

Bill Indo Board Trainer Winner

with a huge smile and encouragement. Also a huge Mahalo to Kai Lenny for being you and an incredible inspiration to the sport and to us. In addition to the talented, brave photographers Simone Reddingius and Tracy Kraft Leboe for capturing so many awesome moments. Coach and Martin from the Naish Maui Pro Center for providing all of the cool 2012 new Naish boards for folks to try and to Tommy for helping me dream this event up. It’s his fault if some of you are still dizzy from the taco rolls.

Bill Hoffman ( 2nd person to finish ) writes:

“I wanted to say thanks for a great event and all the work you did. There were a lot of happy smiles there. I think it might be because it was none competitive. I enjoyed sharing the experience with my friend Alfred and winning a prize. At most events the guys out number girls 3 to 1 but at this event there were more girls than boys. It was nice to see them getting into SUP. The funniest moment was trying to walk straight after the Taco Roll.”

Stand up paddling is here to stay and it’s so cool to see it grow and offer a way to stay healthy, meet new people and enjoy the water. As some are still learning, it’s important to learn about water and ocean safety as well as how to be safe in a line up with other paddlers and especially surfers. Always be courteous, check your equipment, wear a leash and share the waves and throw a shaka now and then.

I also want to thank Naish International for helping me bring this idea to life and also to the Maui County for allowing us to offer an event like this to the public. We hope that our community and the island of Maui will continue to support and embrace events such as this.

Follow @SuzieTrainsMaui
If you or someone you know is visiting the island of Maui or if you live here and want to check out or rent the new line of Naish boards, contact Coach at the Naish Maui Pro Center at 808-871-1500 or go to their website:    Also, if interested in fitness training and especially SUP specific training while on Maui, you can reach Suzie Cooney of Suzie Trains Maui at http://www.suzietrainsmaui.com/contact/

Our talented Maui photographers Simone Reddingius and Tracy Kraft Leboe share their works here:

Simone: http://beachgirlmaui.blogspot.com/      Tracy: http://www.tracykraft.com/

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Sponsor Links:

Naish International

Direct link to SUP Magazine

One of the beautiful aspects of standup is it’s appeal to women. In this fine game we “play,” ladies play a key role in the sport’s development. Now and into the future. This fall and winter, SUP magazine is catching up with the female faces of SUP to find out what they’ve been up to, and what’s in store for 2012.

As an avid waterwoman, fitness expert and sports model, Suzie Cooney of Suzie Trains Maui has helped hundreds of people get in shape, conquer their fears of the ocean and experience standup paddling. Featured in SUP mag’s 2011 Summer Fitness issue, here’s what’s on tap in the wonderful world of Cooney. –-Shari Coble

How did you get into SUP?

I’ve always enjoyed being outdoors and have worked in sports orthopedics and the physical therapy field. I moved to Maui, chasing the wind for windsurfing and in April 2009 I broke both my legs. I had tried SUP just prior to my injury and thought it was a great platform for reconditioning and rehabilitating. Now as an athlete for Naish, I have developed a niche for functional training for SUP and held one of the the largest free SUP clinics with about 430 participants.

Tell us about your 2011.

2011 has been really great. I only competed in a few downwind races, including the Naish race and OluKai’s Ho’olaule’a, where I won my age group. I went to Costa Rica on a media tour and have held 10 free SUP clinics for women as well as 4 full moon paddles, which have all been a lot of fun. I’ve also written a lot of SUP fitness articles for Naish, but my biggest accomplishment of 2011 would have to be winning my age group at Ho’olaule’a. That was really big for me because it was an important goal.

What’s your favorite experience been with SUP?
A major personal breakthrough for me is helping people conquer their fear of the waves for the first time. I ease them in – practically strapping them to me – and it changes their life…it’s pretty neat. My focus isn’t racing or personal, it’s being able to just help people get out on the water standup paddling. It’s important to me to help others aspire to set goals and fine-tune land-body skills that translate to the water.

What do you have planned for 2012?
I’ll do a couple downwind races next year and am very excited to be hosting Ho’olaule’a. There will be a few free SUP clinics and I’ll be writing a lot for Naish, but before the New Year starts, I will be helping Naish hold the free and non-competitive SUP Fun Beach Fitness and Paddle Challenge.

Suzie Cooney, of Suzie Trains Maui, in action on a Naish SUP from Naish International on Vimeo.

Suzie Cooney, of Suzie Trains Maui, in action on a Naish SUP from Naish International on Vimeo.

Top photo by Darrell Wong

Matt Ripp'n with the TRX Rip Trainer!

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!

I see a strong SUP future for Matt as he returned home to share with us his adventure on Maui: http://windycitywaterman.blogspot.com/2011/10/suzie-trains-maui.html

Matt, come on back anytime and we’ll hit Maliko!
Aloha, Suzie Cooney, CPT  owner of Suzie Trains Maui

Suzie is available for fitness training for all levels and SUP coaching.

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:

http://www.naishsurfing.com/sup-fitness/

If you’re on Maui in early November, stay tuned for more details on my SUP Cross Enduro Beach and Water Fun Fitness Challenge!

Paddle in good health friends,

Suzie Cooney, CPT owner of Suzie Trains Maui

See Naish SUP Team Profile here: http://www.naishsurfing.com/team/suzie-cooney/

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:

http://www.naishsurfing.com/boards/

For Beginners to Advanced Paddlers
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider

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

Progression 1: Regular Stance, Unstable Platform:  INDO Board Gigante Disc (inflated halfway), while standing on Ying & Yang Board. My reach here is a little further towards “the nose” and again, my core is fully engaged. Progression 2: Slightly Staggered Stance, Unstable Platform: (you can also practice this on the ground)  When you are on the water and the waves or wind chop gets bigger, or as you approach a turn, you may be shifting your weight and stance. Just like changing where you stand on your board to increase board speed or rail pressure, a slight change in your stance will affect your stroke power. Now try shifting your back foot ( I’m regular, so my right foot goes back ) slightly behind your front foot. This requires a bit more effort: Progression 3: Surf Stance:    Now you’re starting to get some nice glides, or you’re pumping faster to catch some waves, so let’s get into full surf stance and dig in! I love this. Again, visualization training (see my article here ) really works. Load your iPod, crank it up and start training. Visualize yourself being incredibly powerful and catching every glide, every wave and maybe passing a competitor or two. Also, try shifting more of your weight onto your front foot and try quick, short strokes, matching your breathing to each stroke. Click on the photo for a larger view. TweetI hope this series on paddling with power will take you many miles across the water. These tips will help you improve your endurance, increase your power, step into small and big waves and build your confidence as well as enhance your current level of fitness for SUP. Get out there and rip it up!  Check out my recent article on Maliko Gulch: Know Before you GoI’d like to give a special photo credit to Simone Reddingius: downwind paddler, amazing surfer, and Maui photographer who has recently been published in Stand Up Journal Magazine. See more of Simone’s work here: http://beachgirlmaui.blogspot.com/Aloha, Suzie To see all of her articles for Naish International and this one click here.  For more information and tips from Suzie Cooney go to: www.standuppaddlingfitness.com and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter. Disclaimer All the information presented in the SUP Fitness section of naishsurfing.com is for educational and resource purposes only. It is there to help you make informed decisions about your fitness training. It is not a substitute for, or an addition to, any advice given to you by your physician. Suzie Cooney, CPT, and Naish International strongly recommend that you consult your doctor and get medical approval before beginning any fitness and/or exercise program. You are solely responsible for the way information in SUP Fitness is perceived and utilized and you do so at your own risk. In no way will Suzie Cooney, Naish International or anyone associated with Naish International be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.

See the finish line, the crowd cheering you on the last buoy turn, the last surf heat before the horn, the last lap of your mountain bike or dirt bike race and see your personal victory!  Okay, now adjust the speed and tempo, add a little more weight to the bar, do a few more balance tricks and turn up the music.

Visualizing your win, your finish or any goal you set out for your racing or training I guarantee will get you that trophy or medal or simply help you get to the next phase of your training and sport.  We watch the networks play over and over in slow motion,  two competitors going handle bar to handle bar on the dirt track, paddlers digging as deep and fast as they dig deep into last turn back to the beach,  or the Olympic speed skaters pushing off those last few  powerful  meters.

You can do the same during your training. If you’re a surfer and while you’re performing a weighted squat on your INDO Board, you see the green room and the spray of huge dragons breath; popping you out of that tube standing tall touching the back of that blue wall.  For example, when I’m on my spin bike, I close my eyes as the music carries me across the ocean on my Naish Glide at warp speed, catching every bump and trough possible, or better, turning on the face of a big wave.

Whatever your sport, your mental game and how you see yourself as an athlete makes a critical difference in how you perform.   Do you see yourself as an athlete? Are you looking to build your game and confidence?  I’m not a scientist, but what I do know is that the subconscious captures images of our desire outcomes and holds them and when an opportunity mimics the situation, it retrieves that image and allows our minds and body to shape and make that true.

I have the pleasure to introduce to you my training client, Stephen. Here is his awesome story on how his visualization training became an exciting reality, to a successful 27 mile stand up paddle race finish. The race was Saturday April 23^rd, 2011. It started from Honolua Bay, Maui across the open ocean channel to the island of Molokai. Sport, stand up paddle, partner Mike Owens.  ( photos by Joshua Kjorven )

“ I would like to help contribute, it was one of those crazy ideas one gets while I was watching Connor and Dave battle it out in the Pailolo Channel on last year’s race. It was in November when I first watched the video of the battle where Connor ultimately won. Watching him paddle, getting that imprint of his paddle stroke, and ability to read the swell was captivating. I thought with a little practice “I could do that” and why not, what could possibly go wrong? I never think about the details (they usually become a barrier),I  just stay focused on the goal, and the details usually work themselves out in the end.

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I set up our indoor pool to train and get in shape during the winter months, and then arrived in Maui to start training with you and Jeremy. Jeremy corrected my paddle stroke, and taught me to catch bumps on the four Maliko runs we did, plus several days in the harbor. Suzie helped me focus on my balance and strengthened the areas that I needed to improve upon, and it really helped. In reality was I ready for such a crossing and be a contender? No but my goal was to do it, learn it, and experience the rush, get the confidence, and then do it again next year, hopefully solo.

Getting ready for the Maui to Molokai Challenge!

My partner was Mike Owens, we did a great job, for first timers, and we had fun. And we will do it again next year. I started visualizing this goal in November, and kept at it since then, but on the beach that morning I was just grateful to have the opportunity to do such a thing, everyone was giving us course instructions, Jeremy was saying this will be an experience of a lifetime and to enjoy it, but once we put the paddle to the water… That visualization, the memory of Jeremy’s instructions and Connors video all came in to focus and that made the difference.It was a great day, emotional and draining but I will do it again next year for sure.”        Stephen

This is an excellent example of how Stephen’s visual training of seeing his successful outcome and all the steps he needed to take to get there, seeing himself as an athlete, a competitor and a finisher!  Good job Stephen!

 What I suggest is that you get real clear on what you want to see. Get real specific with how you want to perform. Do you want to go faster, carve bigger turns, or catch bigger glides or simply finish? Focus that imagery on just that. See in your mind over and over again that perfect picture of the outcome.  Some people also explore hypnosis.

When you look in the mirror at the gym, get hyper focused and don’t be embarrassed of how strong you think you look. Right on! That’s what I want.  Growl, sing see the confetti!  If one of my clients is training for a big event and we’re squeaking out one more set or rep, I just love to whisper in their ear, “this is when you win.”     I’ll also say, “Are you not the fierce competitor I know?  Then do it.”

Now I’m not the mean trainer you see on TV, but I do give my clients the tools to help them get real with themselves and give them lots of positive images while we are training. I am the one that will keep you very positive and erase any negative and mental obstacles. If you don’t have a trainer, I suggest you try and do the same.

Develop a mantra that you say to yourself as you have your image. This is also a very powerful tool I suggest to my clients that get’s them very fired up and focused.  I don’t care if it sounds totally silly, or if it’s a string of unusual sounds, it’s what resonates with them,   If it makes sense to them and get’s them to that place they must go, then say it. I know people hear me when I’m surfing, SUP surfing or training down Maliko. I talk to myself all the time out loud. 

What I strongly suggest when testing out your mantra with your visual, please don’t say negative things, like “you dummy, just one more stroke” or “I’m an idiot…  “. You get my drift. Positive words, positive images equal a positive outcome.

Takeaway: Say to yourself“ I am an athlete, a fierce competitor and I am strong”.   See yourself getting tubed, finishing your first 5 or 10k, rounding that last buoy, or hitting it full throttle across the line.

I’d love to read about what you see when you train and what the outcomes are? Are you faster, stronger? How did it change the way you train? We welcome your comments!

Aloha, Suzie Cooney, CPT

Should you like to learn more about Suzie and train with her on Maui for your next successful experience, go to her website at http://www.suzietrainsmaui.com

Also follow her on Face Book at: http://www.facebook.com/suzietransmaui   

Suzie is alsoTeam Rider for Naish International. Check out the latest in her SUP specific training tips.

Transform your performance! Train like Suzie’s clients with the INDO Board