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!
It was a joy to meet Susanne and learn of her journey to Maui for our special day. Her genuine, warm smile was contagious. As an experienced SUP paddler, she even brought her own board and her passion for the sport was quite obvious!
Her professional interests are in integrative and lifestyle medicine- specializing in chronic illnesses, allergies, environmental medicine, nutrition and detoxification.
I really appreciate her kind words that she wrote and I wanted to share the following:
“Hi Suzie and Tommy,
Suzie, as promised here is some of my thoughts about the fabulous event that you created with Tommy.
The first information I received about your Stand up for Women and Health event was from my newsletter from www.supsurfmag.com. It was only one month away but I was determined to register and find some flights from SoCal to Maui! The location of the event in Wailea was perfect even with the intense shore break and Four Seasons Resort gave their best support and hospitality. From the moment I got to the registration booth I knew that it would be a very special day for me and that I would feel it close to my heart.
Everyone listened and received the beautiful Hawaiian chant and prayer, safety information and happily joined in on the warm-up exercises by Suzie. I could feel that each one of us ladies were here for many different purposes. We were all from different ages groups, nationalities and athletic levels and were here to feel the love and joy for ourselves, women and well being. I was honored to be in this community of paddling waterwomen- we share and receive energy, vitality and strength from the water.
The board caddies and all the volunteers provided safe launches into the water through the big waves as well as getting back to the beach after the paddle. I entered the long paddle headed by Anne-Marie Reichman and with so many women on the water, I felt this sense of oneness with the beautiful waters of Wailea as well with my feminine side- my non-competitive and loving side. What topped the day was the magical humpback whales breaching during our paddle to Makena Beach and back. We must have seem over 20 breaches and each one was so divine!
After we got back to shore, I felt so alive and peaceful. The Exhibitors and vendors gave out tasty drinks, food and information about their products. And it was so much fun for us to receive the donated gifts! They were awesome! Next year, I want to win the grand prize-a brand new SUP board!
Thank you Suzie and Tommy for providing this gathering, not only for the love of the water and paddling but also to bring awareness to our beautiful bodies and health. Stand up paddling is one of the best ways to keep your heart open and body strong which is a great start to prevention of all illnesses including cancer. Please count me in for next year’s Stand Up for Women and Health, I will definitely make a commitment to join you every year.”
Mahalo and Aloha,
Susanne
Dr. Susanne Bennett, CEO
Wellness For Life Center, www.drsusannebennett.com
PURIGENEX, www.purigenex.com
PurGlo, www.purglo.com
1821 Wilshire Blvd. Suite 300
Santa Monica, CA 90403
Clinic: 310.315.1514
PURIGENEX/PurGlo: 877.787.4469
STAND UP For Women’s Health & Fitness at the Four Seasons Resort Maui, January 9, 2010 was
photo by Simone Reddingius
definitely the place to be! Although the pounding West swell did keep some on the beach, for those who braved the over head-high beach break, everyone went in smiling and came out smiling! No injuries to report, only two broken boards.
Congratulations to all the women who so bravely participated. These women water warriors earned their stripes today for sure!
photo by Nicole Sanchez
It was quite a site! The beach covered with boards, groovy music; the buzz and adrenaline was everywhere. Besides the beautiful back drop of the waters of Maui with whale spouts appearing now and then, women of all ages from all over the globe were about to partake in a worthy cause to support women’s health and STAND UP to breast cancer. Since this was a FREE event, donations were and are encouraged through our website to support the American Breast Cancer Foundation.
Early before dawn, the army of volunteers, retail shops and sponsors appeared. Flags in the sand, tables up, tents up, and then the stage! Soon a sea of eager smiles with boards and paddles in hand began to appear, ready for a day of adventure and fun. The thought on everyone’s mind with the over head-high beach break was..” hmm this should be interesting!”
Photo by Nicole Sanchez
The day began with a beautiful blessing, delivered by Maui’s own Wilmont Kamaunu Kahaialii Jr. His words and heartfelt grace touched everyone and assured our day to be peaceful and safe.
photo by Nicole Sanchez
photo Nicole Sanchez
photo by Simone Reddingius
Groovy tunes by DJ DEL SOL and DJ CIA brought the women to a state of bliss as I prepared them for some dynamic stretching, light core work and modiefied strength training.
We were really fortunate to have Tiare Lawrence, C4’s pro rider who happens to be due any day with a
photo by nicole sanchez
new baby girl, come up on stage and do her paddle instruction and tell us why the ocean and stand up paddling is so important to her. She didn’t answer her cell phone today, so maybe her daughter has come!
With such a strong West swell, the beach was peeling fast with a huge over head-high beach break all the way across, and rolling swells behind it! At least 7-8 waves per set coming through with only small lulls in between and forget a safety channel. Nail biting, knee knocking for some and rightly so. Just in case we were fortunate to have on the waters as our safety patrol, North Shore Explorers that had a team of Clay Everline,MD. Mike Adrian to shoot the day and Chris and Todd as the captains.
Harry Donenfeld News correspondent of Harry Thankyou TV, geared up to get some fun water shots see below!
photo by Nicole Sanchez
photo by Simone Reddingius
Loch Eggers, big wave surfer and water safety specialist, made sure that safety was in the forefront of everyone’s mind. His team of board caddies, which included Milton, who tows from a helicopter; Robby Funk, Carlos M, Chris W, Bruce and Larry from Paia, Ian H, John and Michael Leake, Gary Tuttle, Ironman Phil McGain, Joel Edwards,Mark H, Jon Graham,
photo by Simone Reddingius
Dennis O, Lenny Cappe,
Phik McGain photo by Simone Reddingius
hero caddie by Simone Reddingius
Kevin Hager from Hawaiian Island Surf, Jeff from Big Kahuna, Ralf Sifford’s team from Second Wind, Nitzan and Dave from Naish and so many more heros made the day safe. Common sense, fast thinking and timing was critical. On the beach was Dr. Rick Sands and on the boat, Clay Everline, MD.
Teri, who held the front line in the registration tent writes, “It was truly an inspiring event and I am honored to have played even just a small part in this and would gladly volunteer again! The conditions were scary for beginners however the CADDIES rock as they made it all so much easier by being so on it. I sincerely congratulate the team for no injuries and for making it so safe! The DJs kept the party going and kept it happening!”
photo by Mike Adrian
Three paddle groups went out in stages. First group was the advanced group led by Starboard team rider, Anne-Marie Reichman. Down the south coast they went towards Makena and the small island of Molokini. I’m told that whales were spotted on their tour. Second group out, was mine. Beginner and intermediate as we went up towards Kihei. The water was pretty calm for the most part, with light variable winds.
The women had nice easy paddling styles.
photo by Mike Adrian
It was the time to push yourself a little and test your endurance. Last group out was our first timers. Wow, something they will never forget I’m sure. The pictures tell all.
The bay sweepers, which included the strong pro team rider for Starboard, Tiffany Ward
photo by Nicole
managed to calm the nerves of many and get them to their feet smiling. A big thank you to personal trainer, Anne Barnett of Haiku, water athlete Corrine, and another great instructor Jenny visiting from Big Island who works for Naish. Also on board to help, was Maui’s own Kalia Kelmenson, experienced water girl and personal trainer wrote, “My favorite moment of the day was paddling along next to a woman who was struggling a bit with her balance- I traded boards with her- she was so happy for that- come to find out she was from Rapanui, now living in Bora Bora- and I had such a great time chatting with her about one of my favorite places on the planet- French Polynesia- I got a terrific reminder about how small this world is, and the things that inspire us are consistent across cultures.”
photo by Simone Reddingius
After about an hour and a half or more of water time, refreshments provided by Recharge, Vita Coco, Sambazon, Guayaki and Luna Bar, along with fresh Maui grown fruit from Kula Fields were provided to help refuel. A big thank you to Snorkels for serving up some great turkey wraps and sandwhiches.
On stage next were three lovely inspirational guest speakers. Suki Halevi, a new resident to Maui who battles unseen neurologicial challenges, and who has conquered many physical obstacles through the sport of stand up paddling. Raw food specialist, Chef Susan Teton Campbell shared all her jewels about health and nutrition, and finally Rita Whitford not only a survivor to breast cancer, but has also survived colon and skin cancer. A delightful trio of women who opened their hearts and inspired many to stay healthy and be aware of their bodies.
By now everyone was ready to learn to hula. Wilmont brought along two lovely and beautiful Maui professional hula dancers to wow the crowd. Even the men on the beach joined in. Who said men can’t hula? Wilmont played his 12 string guiatar has he led the beach into histarics and giggles while we were moving to the tropical rythm. You should have seen Chris Wurtele from Haiku swaying his hips back and forth! Fun had by all.
Finally, to wind down the day the moment everyone had been waiting for, the amazing prize raffle.
photo by Simone Reddingius
Tommy worked very hard for many months to gather a huge amount of prizes to please everyone. After tossing a tub of Maui Jim t-shirts, towels and Recharge frisbees into the crowd,
photo Simone Reddingius
the big prizes were now up for many lucky winners. From a cool IndoBoard training board, to Kaenon sunglasses, a new 2010 “Pipes” Kialoa carbon fiber paddle, gift certificates from Athleta, a killer basket of Love Inside Out beauty products, to a dinner for two at The Four Seasons Resort restaurant, Ferraro’s Bar E Ristorante.
photo by Simone Reddingius
The grand prize, a spicy 9′8″ Starboard stand up paddle board was won by Elle who came to the event from Los Angeles. She wrote to the president of Starboard, “I cannot thank you enough for donating an SUP board to the STAND UP FOR WOMEN’S FITNESS event this past Saturday in Maui that Suzie Cooney and Tom Callan organized. I was jumping for joy when I won the grand prize…I couldn’t believe it! The event was amazing and inspiring to all – Wailea beach was packed with women of all ages and SUP levels…every participant I spoke with had a wonderful time. I flew out from Los Angeles for the event with a friend of mine and we loved it.
Suzie and Tom ran the event seamlessly – it appeared as though the event was in it’s 10th year with how organized and smoothly everything flowed. I was extremely impressed at their professionalism and I imagine that this event will become an annual tradition on Maui and hopefully elsewhere. Suzie and Tom were so gracious and patient with all of the volunteers and participants. I believe I can speak for everyone at the event when I say that Suzie is extremely inspiring to women. Everyone left Wailea beach with a smile, a new or re-ignited love for SUP, a greater passion for fitness and health, and an awareness for breast cancer.” Thanks Elle!
Well, as the emails and photos pour in, there is much to share and do. Tommy and I would like to thank the community of Maui, the amazing team at the Four Seasons Resort Maui, our dear friends and volunteers, sponsors and those who traveled from far away places to contribute to such an inspiring, contagious day of joy and health. New friends were made, water fears conquered and we all discovered just how powerful one sport, that anyone can enjoy almost anywhere in the world; can bring such a dynamic group together for a good cause.
Keep the donations coming in! Stay tuned to this site for hundreds of more photos.
STAND UP for your health each and everyday. The ocean, our health and friendships are always free.
Aloha Everyone! I’d like to introduce Tiffany Ward, Pro Team Rider for Starboard will be attending and assisting for STAND UP For Women’s Healthy & Fitness January 9th, 2010 at the Four Seasons Resort. This girl and rip and did you know she is also a famous culinary artist and gourmet chef?
TIffany has kindly offered to volunteer her water woman skills to coach our gals in the water and offer a friendly tip or two. She is a great instructor and is always smiling with great enthusiasm. She is an inspiration to us all and we are stoked for her to join us.
Here’s a little more information about Tiffany:
Tiffany started windsurfing at a young age(5hrs.) in Utah and Oregon. Thanks to her parents, who are both avid windsurfers themselves, she became quiet the sailing enthusiast. Her passion and drive for windsurfing launched her into a professional windsurfing career. After graduating from Culinary school, she moved to Maui and begin touring on the PWA World tour. Competing on the World tour for a couple years, she found Maui to offer the best conditions and arena to excel in.
Being a part of the Pro Star-board team, Tiffany has access to many of the new SUP boards and prototype’s. A new comer to the sport of SUP, she quickly embraced the up and coming sport with open arms.
”SUP is a good intro to the ocean for new comers and provide an excellent workout/training for all water-enthusiast”.
Not only is Tiffany a professional Windsurfer and water women, she is a Gourmet Chef as well. Tiffany has a degree in culinary arts from the CCA in San Francisco, CA and is the owner of Maui Catering Services. (www.mauicateringservices.com) Providing excellent food and service for weddings, retreats, and private clientele…
Tiffany writes, “Living and Playing in Maui has been a dream come true. Maui’s
lifestyle has turned me into a true Water-Women and I love it… ”
Tiffany is a beauty! She inspires many and I’m sure she’ll inspire you too!
She is sponsored by:
Starboard
Severne sail
Dakine
Chinook
Pakaloha suits
MCS
A big mahalo Tiff for making our day extra special!
I’d like to introduce to you a friend and client who has been brave enough to share her new adventures as a water woman of Maui. Suki is a special person who has conquered many physical challenges and recently, surprised herself as she discovered a new found strength on the ocean. Her story is touching, comical and I think we all can relate! Suki will be one of our inspirational guest speakers on January 9, 2010 at STAND UP For Women’s Health & Fitness.
Suki’s SUP
Suki Halevi came to Maui two years ago. Suki had never exercised regularly, but she started doing the workout routine that I created for her as part of my introductory training series. She was also among the nine women out on the water on my first Stand Up to Slim Down Saturday. Here’s her story—
Everyone has their life challenges. I’ve got numbness in my feet and legs, damage to my pelvic area and impaired balance, caused by a rare immuno-neurologic illness 22 years ago. No one can see my disabilities, but I deal with them daily. A big part of my ongoing challenge is learning that I can do a lot more than I think I can. That’s where SUP comes in.
I was as excited as a little kid the night before Suzie’s Stand Up to Slim Down Saturday, with a whopping 12’ borrowed board strapped on my car. Out beyond the breaking waves, I hopped up and instantly fell off the board. My vision of SUP heaven vanished as my inner voice declared, “You can’t do this.”
I wanted it so much, I pushed that dark shadow away, climbed back on the board, and stood up. I had a pretty good paddle, out with the Suzie and the women warriors of the waves, but the real test was yet to come. Two weeks later, I rented an 11’6” and headed back to North Kihei alone.
Sunday afternoon–
What a mess! Right after I picked up the board, the wind came up. I didn’t want to miss the chance to be on the water, so I drove back to our spot in North Kihei. As I got out of the car, I realized I had no place to put the car key. In a flash of inspiration, I took off my necklace, strung the key, and put it back on, making sure the screw-clasp was good and tight.
Come Celebrate Women’s Health and Fitness on the beauitful island of Maui!
Event: “STAND UP For Women’s Health & Fitness” at Four Seasons Resort Maui at Wailea Beach on the beautiful Island of Maui.
Location: Wailea Beach, Four Seasons Resort Maui at Wailea , Hawaii
Date: January 9, 2010 Time: 8am -2pm
Come join the Aloha and learn how to do the fastest growing water sport in the world on the beautiful island of Maui at Four Seasons Resort. Stand Up Paddle Surfing (SUP) is making surfers out of everyone. You’ve seen the “Stars” do it … now it’s YOUR turn! SUP will improve your balance, endurance, strength and mindset. Receive patient, guided instruction from professional instructors and experience the feeling of the “surfer’s glide”.
“STAND UP for Women’s Health & Fitness” is a FREE, non-competitive event to promote healthy lifestyle choices, self-confidence and breast cancer education for women through sport, nutrition and self awareness. You’ll not only enjoy learning to SUP, but also to Hula! Enjoy inspirational guest speakers, plenty of healthy treats and fun prizes. Maybe you’ll even win your own Stand Up Paddle Board!
photo by Simone Reddingius
Join Maui’s premier fitness trainer, sports and lifestyle model, weekly Health and Fitness contributor to the “Maui Breakfast Club” radio show, and columnist, Suzie Cooney (suzietrainsmaui.com) and the Four Seasons Resort Maui at Wailea this January 9th, 2010 for an exciting day to learn this fun sport. Also supported in this event is the American Breast Cancer Foundation.
“The Four Season’s is the ideal location to introduce Stand Up Paddling to beginning enthusiasts. It has a beautiful beach and its calm, clear waters offer the ideal, safe paddling conditions. Plus it’s on Maui, the best place in the world! You might even see a few sea turtles and whales!” says professional instructor and event co-host Tommy Callan of Beach Boy Events.
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:
After we got back to shore, I felt so alive and peaceful. The Exhibitors and vendors gave out tasty drinks, food and information about their products. And it was so much fun for us to receive the donated gifts! They were awesome! Next year, I want to win the grand prize-a brand new SUP board!
Well, as the emails and photos pour in, there is much to share and do. Tommy and I would like to thank the community of Maui, the amazing team at the Four Seasons Resort Maui, our dear friends and volunteers, sponsors and those who traveled from far away places to contribute to such an inspiring, contagious day of joy and health. New friends were made, water fears conquered and we all discovered just how powerful one sport, that anyone can enjoy almost anywhere in the world; can bring such a dynamic group together for a good cause.
Aloha Everyone! I’d like to introduce Tiffany Ward, Pro Team Rider for Starboard will be attending and assisting for STAND UP For Women’s Healthy & Fitness January 9th, 2010 at the Four Seasons Resort. This girl and rip and did you know she is also a famous culinary artist and gourmet chef?
conquered many physical challenges and recently, surprised herself as she discovered a new found strength on the ocean. Her story is touching, comical and I think we all can relate! Suki will be one of our inspirational guest speakers on January 9, 2010 at STAND UP For Women’s Health & Fitness.
I was as excited as a little kid the night before Suzie’s Stand Up to Slim Down Saturday, with a whopping 12’ borrowed board strapped on my car. Out beyond the breaking waves, I hopped up and instantly fell off the board. My vision of SUP heaven vanished as my inner voice declared, “You can’t do this.”
