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	<title>Stand Up Paddling Fitness &#187; stand up paddle fitness</title>
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	<description>Event: January 9th, 2010 Four Seasons Resort Maui, Wailea Beach, Maui Hawaii</description>
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		<title>Maui:April 30 OluKai and Suzie Cooney of Suzie Trains Maui Second Ohana “Practice” Fun Paddle</title>
		<link>http://www.standuppaddlingfitness.com/2011/05/mauiapril-30-olukai-and-suzie-cooney-of-suzie-trains-maui-second-ohana-%e2%80%9cpractice%e2%80%9d-fun-paddle/</link>
		<comments>http://www.standuppaddlingfitness.com/2011/05/mauiapril-30-olukai-and-suzie-cooney-of-suzie-trains-maui-second-ohana-%e2%80%9cpractice%e2%80%9d-fun-paddle/#comments</comments>
		<pubDate>Tue, 03 May 2011 04:19:07 +0000</pubDate>
		<dc:creator>Suzie</dc:creator>
				<category><![CDATA[Media & Press]]></category>
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		<category><![CDATA[Third Annual OluKai Ho'olaule'a]]></category>
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		<guid isPermaLink="false">http://www.standuppaddlingfitness.com/?p=2018</guid>
		<description><![CDATA[I was thrilled to once again to paddle with our community, friends and visitors sharing the stoke of their first Maui down winder. Over 72 paddlers of all levels joined us for a three mile practice SUP paddle, OC1 or prone paddle from Paia Bay to the lifeguard tower at Kanaha Beach Park in preparation for the Third Annual OluKai Ho'olaule'a. Suzie [...]]]></description>
			<content:encoded><![CDATA[<p>Saturday April 30th, 2011, Maui&#8217;s beautiful N. Shore attracted 72 paddlers of all ages and levels of experience for our second three mile Ohana OluKai<a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/DSC_0070.jpg"><img class="alignright size-medium wp-image-2026" title="DSC_0070" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/DSC_0070-300x201.jpg" alt="" width="300" height="201" /></a> Practice Fun Paddle!  With only two weeks away from the <a title="Celebrating the ocean and the culture that surrounds it. Ocean enthusiasts will stand up paddling and race in OC1 canoes for a purse worth $15,000. This event will be televised to over 50 million people nation wide the Universal Sports Network in association with NBC! Don't miss the exciting action!" href="http://www.olukai.com/NewsEvents.aspx" target="_blank"><strong>Third Annual OluKai Ho&#8217;olaule&#8217;a</strong></a>, we welcomed  SUP paddlers, prone paddlers and Heather our OC1  paddler; joined us from Paia Bay to the lifeguard tower at Kanaha Beach Park, in preparation for the <a title="Register here for the Ohana Fun Paddle May 14th, 2011 and join the fun. Includes amazing luau and music!" href="http://www.olukai.com/Hoolaulea/funpaddle" target="_blank"><strong>New Ohana Fun Paddle</strong> </a>@ 9AM, May 14th, 2011.</p>
<div id="attachment_2025" class="wp-caption alignleft" style="width: 310px"><a href="http://www.standuppaddlingfitness.com"><img class="size-medium wp-image-2025 " title="photos Pete Thompson10" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/photos-Pete-Thompson10-300x231.jpg" alt="" width="300" height="231" /></a><p class="wp-caption-text">Peter Swanzy and the kids!</p></div>
<p style="text-align: justify;">This paddle was our second practice paddle since our first April 2nd, 2011 was such a huge success. <a title="OluKai Ohana Fun Paddle Video" href="http://vimeo.com/22132231" target="_blank"><strong>Click here to see the video.</strong></a> We wanted to share again and encourage families, new paddlers and those who&#8217;ve never done a down winder, to come and build their confidence.</p>
<p style="text-align: justify;">Peter Swanzy and Julianna Prater from Paia Youth and Cultural Center had five youth from 13 to 14 years old join in the practice paddle. The youth have been training with Pete and Julianna over the last month and their training paid off as this was the first time that these youth had paddled this 3 mile distance. A huge sense of accomplishment and pride way to go! We also had paddlers from Sweden, Nevada and England participate.</p>
<p style="text-align: justify;">For some, this was the first or second time ever experiencing a coast run. After everyone signed in, had a little morning coffee and juice, we all gathered as Matthew Murasko, OluKai Hawaii Ambassador,  announced our 3 mile course.</p>
<p style="text-align: justify;">
<div class="mceTemp" style="text-align: justify;">
<dl id="attachment_2027" class="wp-caption alignleft" style="width: 310px;">
<dt class="wp-caption-dt"><img class="size-medium wp-image-2027 " title="Suzie Cooney SUP warm up" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/DSC_0069-300x201.jpg" alt="" width="300" height="201" /></dt>
<dd class="wp-caption-dd">Stretching and Jumping Jacks!</dd>
</dl>
</div>
<p style="text-align: justify;">
<p style="text-align: justify;">Then the ice chest was turned over to me, and I stood up and asked everyone to join me in some warm up exercises and jumping jacks to shake off any pre-paddle  jitters or butterflies!</p>
<p style="text-align: justify;">The conditions were perfect and inviting. The trades were light at about 10 knots that provided for some fun glides.</p>
<div id="attachment_2032" class="wp-caption alignright" style="width: 310px"><a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/photo-copyright-Ron-Dahlquist.png"><img class="size-medium wp-image-2032" title="photo copyright Ron Dahlquist" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/photo-copyright-Ron-Dahlquist-300x200.png" alt="" width="300" height="200" /></a><p class="wp-caption-text">copyright Ron Dahlquist</p></div>
<p style="text-align: justify;">
<p style="text-align: justify;">The first group of paddlers arrived to Kanaha in 30 minutes and the last group arrived in 60 minutes. Upon completion paddlers were treated to water, juice, granola bars and Whoopie Pies, a chocolate cake-vanilla ice cream confection handmade by my boyfriend Tommy Callan.</p>
<div id="attachment_2053" class="wp-caption alignleft" style="width: 310px"><a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/DSC_0078.jpg"><img class="size-medium wp-image-2053" title="DSC_0078" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/DSC_0078-300x201.jpg" alt="" width="300" height="201" /></a><p class="wp-caption-text">The Finish! Kanaha</p></div>
[[Show as slideshow]]
<p style="text-align: justify;">Mahalo to the Maui lifeguards ( Tony Colletta ) from Baldwin Tower and Kanaha Tower for PWC saftey&#8230;and special mahalo also to Milton Martinson of Haiku for PWC water safety as well as SUP water safety guards, Chris Pagdilao, John Smalley, Joshua Kjorven, Randy Royse. Also lending a hand and expertise, Deb Driscoll and Blair Thorndike.</p>
<p>We&#8217;d also like to thank the crews at the Naish Maui Pro Center and Second Wind for providing a few extra boards for the kids from the youth center.</p>
<p>I know this paddle provided many an amazing, life-changing ocean experience. I was touched to see everyone supporting one another out there and on the beach. For others it was a chance to encourage their loved ones and friends to go to the next level. Well done.</p>
<p>Keep up that that training!  <a title="Read more about the New Ohana Fun Paddle Division. Same course, same time. See YOU there!" href="http://www.olukai.com/Hoolaulea/funpaddle" target="_blank"><strong>The real OluKai Ohana Fun Paddle is May 14 at 9am</strong></a>, same place, same course. Arrive by 8am and <a title="Register here now!" href="http://www.olukai.com/Hoolaulea/funpaddle" target="_blank"><strong>Register at OluKai.com</strong>. </a>Entry Fee for the 3 mile OluKai Ohana Fun Paddle is $20 and includes one luau dinner wristband.</p>
<p>Aloha and thanks for supporting in community.</p>
<p><strong>Suzie Cooney, CPT  Suzie Trains Maui    SUP Clinic/Director/ Instructor   </strong><a title="Team Profile" href="http://www.naishsurfing.com/team/suzie-cooney/" target="_blank"><strong>SUP Team Rider for Naish</strong></a></p>
<p><a href="http://www.olukai.com"><img class="alignleft size-medium wp-image-2068" title="2011_OluKai_Ho'olaule'a_Web (2)" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/2011_OluKai_Hoolaulea_Web-2-300x122.jpg" alt="" width="300" height="122" /></a> <a href="http://www.suzietrainsmaui.com"><img class="alignnone size-full wp-image-2069" title="Suzie Trains Maui" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/05/stm_logo_email_wave.jpg" alt="" width="264" height="40" /></a></p>
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			<wfw:commentRss>http://www.standuppaddlingfitness.com/2011/05/mauiapril-30-olukai-and-suzie-cooney-of-suzie-trains-maui-second-ohana-%e2%80%9cpractice%e2%80%9d-fun-paddle/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
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		<title>Kevin Vangritis Wins First Place in SUP Cold Stroke Classic with Hard Training and Excellent Paddle Technique!</title>
		<link>http://www.standuppaddlingfitness.com/2011/02/kevin-vangritis-wins-first-place-in-cold-stroke-classic-with-hard-training-and-excellent-paddle-technique/</link>
		<comments>http://www.standuppaddlingfitness.com/2011/02/kevin-vangritis-wins-first-place-in-cold-stroke-classic-with-hard-training-and-excellent-paddle-technique/#comments</comments>
		<pubDate>Wed, 02 Feb 2011 19:54:32 +0000</pubDate>
		<dc:creator>Suzie</dc:creator>
				<category><![CDATA[SUP Everything]]></category>
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		<guid isPermaLink="false">http://www.standuppaddlingfitness.com/?p=1539</guid>
		<description><![CDATA[Kevin Vangritis is a SUP paddling machine. He is disciplined, trains hard and wants to win. He will be one to watch in 2011 for sure!  Suzie Cooney, Suzie Trains Maui  NAISH Team SUP [...]]]></description>
			<content:encoded><![CDATA[<div id="attachment_1540" class="wp-caption alignleft" style="width: 310px"><a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/01/kevin.jpg"><img class="size-medium wp-image-1540 " title="kevin" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/01/kevin-300x225.jpg" alt="" width="300" height="225" /></a><p class="wp-caption-text">Kevin Vangritis First Place!</p></div>
<p style="text-align: center;"><strong>Kevin Vangritis Wins First Place in SUP Cold Stroke Classic with Hard Training and Excellent Paddle Technique!</strong></p>
<p style="text-align: justify;">I want to introduce to you Kevin Vangritis who recently won first place in the 3rd annual Cold Stroke Classic in North Carolina.  I had the pleasure of meeting he and his  wife Jenney, also a strong paddler on Maui this past November. Kevin, Dave and I are very proud of you and for sure we&#8217;ll get you out on the waves on your next visit here to Maui!</p>
<p style="text-align: justify;">Thank you both for helping with my last clinic of the year and Jenney, for bringing your</p>
<div id="attachment_1556" class="wp-caption alignright" style="width: 310px"><a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/02/JenKevSuz.jpg"><img class="size-medium wp-image-1556" title="Jenney Kevin Suzie " src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/02/JenKevSuz-300x199.jpg" alt="" width="300" height="199" /></a><p class="wp-caption-text">Jenney &quot;Kevin V&quot; Suzie in Paia, Maui</p></div>
<p style="text-align: justify;"> bright smile and beautiful gliding style to inspire the other gals!</p>
<p style="text-align: justify;">I anticipate we&#8217;ll be seeing more of Kevin in the SUP news. His training is consistent and very focused, and also includes a great deal of deep core training. </p>
<p style="text-align: justify;">And, right back ya, Dave and I are thrilled to have you as a friend too!  Good luck in the Carolina Cup in April! Make sure to boogie over here in July for the big Naish Race down Maliko Gulch!</p>
<p style="text-align: justify;">Below are a few photos and the interview with Kevin, brought together by PaddleBoard Specialists. To go directly to PaddleBoard Sports  click below!</p>
<p><a href="http://www.paddleboardspecialists.com/info_blogpost.asp?id=63">http://www.paddleboardspecialists.com/info_blogpost.asp?id=63</a></p>
<p style="text-align: justify;">PaddleBoard Specialists had the priveledge of interviewing Kevin Vangritis. Kevin recently purchased a 14’ Double Carbon Bark from us, and raced it in the 3rd Annual Cold Stroke Classic held in Wrightsville Beach N.C. Kevin finished 1st in his division and had the second fastest time overall. In the following conversation, Kevin tells us about his passion for SUP and some of his impressions of his new BARK.</p>
<p style="text-align: justify;">PBS: How long have you been doing standup?</p>
<p style="text-align: justify;">[[Show as slideshow]]</p>
<p style="text-align: justify;"> </p>
<p style="text-align: justify;">Kevin: I started riding approx. 26 months ago. I discovered Stand Up Paddling while vacationing in Maui for my B-Day Nov 08.</p>
<p style="text-align: justify;"> </p>
<p style="text-align: justify;">PBS: Did you come from a surf background or more traditional paddling background?</p>
<p style="text-align: justify;">Kevin: I have always been a fan of water sports in general. Around the age of 14 yrs old, I tried surfing for the first time using a friend’s borrowed board. I only surfed for a couple of years here and there. I live about 2 hrs from the nearest beach, and at that age, without a car or license I had limited resources to make the journey to the coast. With access to a few local lakes, I transitioned on to water skiing, wake boarding, bare footing and jet skiing. I would consider my skills about average.</p>
<p style="text-align: justify;">PBS: How long have you been racing?</p>
<p style="text-align: justify;"><span id="more-1539"></span></p>
<p style="text-align: justify;">Kevin: After returning from Maui, my wife and I purchased our first set of boards in Jan of 09. We began riding in our free time on weekends and I entered my first race in May 09. It was the 1st Annual Intracoastal SUP Cup Race held in Wrightsville Beach N.C.</p>
<p style="text-align: justify;">PBS: What do you do to train?</p>
<p style="text-align: justify;">Kevin: Because my profession is very demanding of my time, I do not get out on the water nearly as much as I would like. Currently, I am paddling two to three times a week. I make it a prior to do some form of workout daily. I work my core everyday; lift free weights five to six days a week in addition to some form of cardio four to six days a week.</p>
<p style="text-align: justify;">PBS: How did you like paddling your BARK?</p>
<p style="text-align: justify;">Kevin: She is the finest and fastest flat-water board I have ever paddled. The moment I set foot on her and took my first stroke, I new I was going to love this board. I ordered this new race board for myself upon our return from Maui in Nov 2010. I got a call from the trucking company on Friday to say it had arrived. I didn&#8217;t get home from surgery until late Friday. I raced over to pick up my new Bark, but by then it was dark. She is a 14&#8242; double carbon fiber lay up. I took her home and bonded by putting a nice coat of wax on her before going to bed. I got up bright and early at 5 am, loaded her up and headed to nearby Lake Jordan for her maiden voyage. It was a crisp 45 degrees. What a great early b-day present to myself.</p>
<p style="text-align: justify;">PBS: Can you tell us about its performance during the race?</p>
<p style="text-align: justify;">Kevin: The Bark’s performance was outstanding. After jockeying for a great spot on the starting line-up, I quickly pulled out into second place. I made one adjustment for my foot placement to trim the board a bit. This was to adjust for the water conditions. From there, I just focused on the bow of the board and watched her plow through the water. I have found that this board, more than any others I have ridden, maintains my forward momentum better between my release and the following catch.</p>
<p style="text-align: justify;">PBS: How was your experience with buying the board from PaddleBoard Specialists?</p>
<p style="text-align: justify;">Kevin: Incredibly easy. I found their entire team to be extremely knowledgeable, as passionate about this sport as I am, not to mention that their SUP boards and accessories are very competitively price. Even though they are half way across the country from where I live, I feel like I receive more personable service than some of our local SUP stores. That’s the beauty of the Internet. I am also impressed with their packing techniques. Not only do they take great care packing the boards, they double box them as well. There would be nothing worse than getting in a brand new board only to find it had been damaged in shipping. I have now bought four boards from PaddleBoard Specialists as well as many other accessories. The latest one I ordered was the custom 14&#8242; double Bark board I just raced</p>
<p style="text-align: justify;">PBS: Do you have other races coming up soon?</p>
<p style="text-align: justify;">Kevin: On April 30, I will participate in the Carolina Cup. There are going to be three different races to compete in. They will be a 3.5, 8 and 12.5-mile course. A little something for everybody. That’s what is so great about this sport.</p>
<p style="text-align: justify;">PBS: Can you tell us why you love SUP?</p>
<p style="text-align: justify;">Kevin: There are so many things to love about it because it is so versatile and it is a sport we can enjoy together or with friends. We first started participating in SUP as a way to get cardiovascular exercise and enjoy the outdoors. My wife particularly enjoys paddling the flat water. We have had the opportunity to explore many different islands and enjoy each one’s beautiful scenery while cruising around. I enjoy more of a challenge by paddling out in the open ocean and doing down winders. My next goal is to take on some of the larger waves on Maui’s North Shore.</p>
<p style="text-align: justify;">PBS: Do you have any paddlers that you look up to?</p>
<p style="text-align: justify;">Kevin: There are so many great people involved in this sport and I am meeting new ones all of the time. At this time, there are really two that are at the top of my list. They would be Dave Kalama and Suzie Cooney and both for different reasons. Dave is truly a “Stand Up” guy. While out in Maui this past Nov., I had the opportunity to spend two days one-on-one paddling around with him. What an inspiration he was to me. His teaching style is very relaxed; he is a very patient instructor and has the able to quickly determine what areas of your technique he needs to focus on to help you improve. He totally helped me change the mechanics of my technique making me much faster and efficient on the water. Anyone that wants to take their paddling to the next level, really should reach out to him. Even though I learned so much from him, I know I still have so much more room to improve upon and grow. Additionally, Suzie is an absolute inspiration. She is without a doubt the most passionate person in this sport that I have ever met. The moment my wife and I met Suzie, we felt like we had known each other for a lifetime. You don’t have that experience to often. She is an awesome lady who has dedicated her life to sharing this incredible sport with some many others through her personal training expertise and paddle clinics. Her message is to get fit and stay fit through paddling. I plan on going back to Maui this year and hope to spend a couple of additional days training with Dave and Suzie. I look at these two as ambassadors to the sport of SUP. A BIG Thank You to you both. I am proud to call you my friends.</p>
<p style="text-align: justify;"> </p>
<p style="text-align: justify;">Kevin, you&#8217;re on your way. We&#8217;ll be keeping a close eye on you and your wins this year! All the best to you and Jenney!</p>
<p style="text-align: justify;">Suzie Cooney, CPT   Suzie Trains Maui   NAISH Team Rider        <a href="http://www.suzietrainsmaui.com">http://www.suzietrainsmaui.com</a></p>
<p style="text-align: justify;"><a href="http://www.standuppaddlingfitness.com"><img class="aligncenter size-full wp-image-1545" title="SUP Logo New" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2011/02/SUP-Logo-New-.jpg" alt="" width="252" height="70" /></a></p>
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			<wfw:commentRss>http://www.standuppaddlingfitness.com/2011/02/kevin-vangritis-wins-first-place-in-cold-stroke-classic-with-hard-training-and-excellent-paddle-technique/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
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		<title>Stand Up Paddle with Suzie Cooney of Suzie Trains Maui in Costa Rica! SUP and Train With Her at the Zanduco Lodge April 2011</title>
		<link>http://www.standuppaddlingfitness.com/2010/11/stand-up-paddle-with-suzie-cooney-of-suzie-trains-maui-in-costa-rica-sup-and-train-with-her-for-five-days-at-the-zanduco-lodge-april-2011/</link>
		<comments>http://www.standuppaddlingfitness.com/2010/11/stand-up-paddle-with-suzie-cooney-of-suzie-trains-maui-in-costa-rica-sup-and-train-with-her-for-five-days-at-the-zanduco-lodge-april-2011/#comments</comments>
		<pubDate>Fri, 19 Nov 2010 01:04:00 +0000</pubDate>
		<dc:creator>Suzie</dc:creator>
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		<guid isPermaLink="false">http://www.standuppaddlingfitness.com/?p=1250</guid>
		<description><![CDATA[Come Join Me for a Four Star SUP Adventure in beautiful Costa Rica
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Mark your calendar!  April 10th -17th, 2011  Costa Rica.  Join me on a 4 star SUP adventure. Train with me daily and SUP while we enjoy the beautiful accommodations at the Zancudo Lodge.   See photos below.  Space is limited space. Book now!
 
Read my [...]]]></description>
			<content:encoded><![CDATA[<h4 style="text-align: center;">Come Join Me for a Four Star SUP Adventure in beautiful Costa Rica</h4>
<p style="text-align: left;"><img class="alignleft size-full wp-image-1270" title="Copy of _MG_5908" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2010/11/Copy-of-_MG_5908.jpg" alt="Copy of _MG_5908" width="200" height="377" /></p>
<p style="text-align: center;"><a title="To learn more about Suzie Cooney and her experience click here. Fitness Expert, Sponsored SUP rider for Naish, Model and Fitness and Radio Talk Show Host on Health &amp; Fitness" href="http://www.suzietrainsmaui.com/suzie-cooney-certified-personal-trainer/" target="_blank"><img class="aligncenter size-full wp-image-1253" title="SUP Logo New" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2010/11/SUP-Logo-New-1.jpg" alt="SUP Logo New" width="217" height="61" /></a></p>
<div style="text-align: center;"><strong>Mark your calendar!  April 10th -17th, 2011  Costa Rica.  Join me on a 4 star SUP adventure. Train with me daily and SUP while we enjoy the beautiful accommodations at the Zancudo Lodge.   See photos below.  Space is limited space. Book now!</strong></div>
<div style="text-align: center;"><strong> </strong></div>
<div style="text-align: center;"><strong><em><a title="See fabulous photos of my SUP adventure at the Zandcudo Lodge" href="http://www.standuppaddlingfitness.com/2011/01/a-four-star-stand-up-paddling-adventure-at-the-zancudo-lodge-in-costa-rica-by-suzie-cooney-january-2011/" target="_blank">Read my editorial and see video here about my stay at the lodge.</a></em></strong></div>
<div style="text-align: center;"><strong> </strong></div>
<div style="text-align: center;"><a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2010/11/SUP-Costa-Rica.jpg"><img class="aligncenter size-medium wp-image-1526" title="SUP Costa Rica" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2010/11/SUP-Costa-Rica-300x200.jpg" alt="" width="300" height="200" /></a></div>
<div style="text-align: left;"><strong>Suzie has taught hundreds of women how to stand up paddle ( and men too), but more importantly she has the contageous ability to make everyone at all levels feel comfortable no matter what level of fitness or skill level.  </strong></div>
<div style="text-align: left;"><strong> </strong></div>
<div style="text-align: left;"><strong>As a professional Team Rider for Naish International, her knowledge of the water and her own experience in the waves and as a SUP racer is easily translated to her students. </strong></div>
<div style="text-align: left;"><strong> </strong></div>
<div style="text-align: left;"><strong>She is a world renown fitness expert for over 11  years and blends her training to compliment the sport of stand up paddling.  You will learn all of her tricks of the trade on and off the water and have a blast doing it. </strong></div>
<div style="text-align: left;"><strong> </strong></div>
<div style="text-align: center;"><strong>All levels of fitness and stand up paddling are welcome!</strong></div>
<div style="text-align: center;"><strong><img class="aligncenter size-full wp-image-1534" title="SUP Clinic e-blast_suzie.v.8" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2010/11/SUP-Clinic-e-blast_suzie.v.8.jpg" alt="" width="614" height="666" /><br />
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<div style="text-align: center;">The Zancudo Lodge is surrounded by the beauty of Costa Rican wildlife and foliage. Stretching for miles and miles, the private Zancudo beach offers the perfect setting for a massage or pure tranquil relaxation and the conditions offer fun for all to stand up paddle. Learn more here: <a onclick="javascript:_gaq.push(['_trackEvent','outbound-article','www.standupcostarica.com']);" href="http://www.standupcostarica.com/">http://www.standupcostarica.com/</a><br />
[[Show as slideshow]] </div>
<div style="text-align: center;"> The lodge is located on the scenic pacific coast of Costa Rica, on the bay of Golfo Dulce 4 miles from Golfito. The property is ideally bordered by the Pacific Ocean on the west and the Sabalo River on the east.</div>
<div style="text-align: left;">To see Suzie&#8217;s first STAND UP For Women&#8217;s Health &amp; Fitness event at the Four Seasons January 2010 with over 400 women, go to: <a href="http://www.standuppaddlingfitness.com/2010/01/mauis-womens-sup-event-huge-success-despite-heart-pounding-surf-check-out-video/">http://www.standuppaddlingfitness.com/2010/01/mauis-womens-sup-event-huge-success-despite-heart-pounding-surf-check-out-video/</a></div>
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		<title>Just Add Water and SUP Board New Dimension to the Traditional Core Plank</title>
		<link>http://www.standuppaddlingfitness.com/2009/11/just-add-water-and-a-sup-board-adding-a-new-dimension-to-the-traditional-core-plank/</link>
		<comments>http://www.standuppaddlingfitness.com/2009/11/just-add-water-and-a-sup-board-adding-a-new-dimension-to-the-traditional-core-plank/#comments</comments>
		<pubDate>Wed, 11 Nov 2009 08:50:48 +0000</pubDate>
		<dc:creator>Suzie</dc:creator>
				<category><![CDATA[SUP Tips]]></category>
		<category><![CDATA[advanced core training]]></category>
		<category><![CDATA[Advanced SUP Core training]]></category>
		<category><![CDATA[BOSU]]></category>
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		<category><![CDATA[core challenge]]></category>
		<category><![CDATA[core plank]]></category>
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		<category><![CDATA[Stand Up Paddling Core Strength]]></category>
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		<guid isPermaLink="false">http://www.standuppaddlingfitness.com/?p=399</guid>
		<description><![CDATA[<p>Water is an unstable element and it&#8217;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.</p>
<p>The traditional core plank is often employed by the Navy Seals as a suitable challenge and [...]]]></description>
			<content:encoded><![CDATA[<p>Water is an unstable element and it&#8217;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.</p>
<p>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. </p>
<p><a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2009/11/Plank-2.jpg"><img class="alignleft size-medium wp-image-401" title="Plank 2" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2009/11/Plank-2-300x225.jpg" alt="Plank 2" width="300" height="225" /></a></p>
<p>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&#8217;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&#8217;t wreck your fins.</p>
<p>Assume the traditional core position:</p>
<li>Start in the plank position with your forearms and toes on the board. Avoid clasping hands together</li>
<li>Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.</li>
<li>Draw in your belly button to the front of your spine</li>
<li>Your head is relaxed in a neutral position and you should be looking at the board.</li>
<li>Hold this position for 10 &#8211; 60 seconds to start</li>
<li>Keep breathing then lift one leg as your progression.<a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2009/11/SUP-Core-Plank-Advanced.jpg"><img class="alignright size-medium wp-image-402" title="SUP Core Plank Advanced" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2009/11/SUP-Core-Plank-Advanced-300x225.jpg" alt="SUP Core Plank Advanced" width="300" height="225" /></a></li>
<p>Hey if you fall off it&#8217;s just water! Have some fun.</p>
<p>If you have any questions about the above exercise feel free to contact me:  <a href="mailto:Suzie@SuzieTrainsMaui.com">Suzie@SuzieTrainsMaui.com</a></p>
<p>Also check out my training site for more tips: <a href="http://www.suzietrainsmaui.com/blog">www.suzietrainsmaui.com/blog</a></p>
<p>Looking forward to meeting you at the event!  Don&#8217;t forget to register.  <a href="http://www.standuppaddlingfitness.com">www.standuppaddlingfitness.com</a></p>
<p>Practice your planks!</p>
<p>Aloha, Suzie<a href="http://www.standuppaddlingfitness.com/wp-content/uploads/2009/11/20D_MG_3021.jpg"><img class="alignleft size-thumbnail wp-image-405" title="20D_MG_3021" src="http://www.standuppaddlingfitness.com/wp-content/uploads/2009/11/20D_MG_3021-150x150.jpg" alt="20D_MG_3021" width="150" height="150" /></a></p>
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