Suzie Cooney photo by Simone Reddingius

As most of you know, SUP or stand up paddling is a big part of my life and I enjoy teaching others and sharing the health benefits of this sport. 

Here is an article I wrote for ATHELTA to share my knowledge and enthusiam for how I see the sport [...]]]>

Suzie Cooney photo by Simone Reddingius

As most of you know, SUP or stand up paddling is a big part of my life and I enjoy teaching others and sharing the health benefits of this sport. 

Here is an article I wrote for ATHELTA to share my knowledge and enthusiam for how I see the sport shaping the world but more importantly, how it’s getting more people healthy.  

I encourage you to read and share how SUP has benefitted your health!  Click here to read the full story: 

http://www.athleta.net/chi/2010/08/20/stand-up-and-%E2%80%9Csweep%E2%80%9D-your-way-to-better-health/

Well, by the overwhelming response and stories I read as one of the judges for  the most recent ATHLETA and SIREN SUP contest, one can say that any age, any person  can “sweep” their way to better health, just about anywhere there is water. People all across the world are “sweeping” their way to better health and having more fun than they ever imagined. “Sweeping” is a slang term used to describe the sport that is going viral faster than any social networking media and changing the world of sports on any body of water — and just about anyone can hop aboard.

Stand up paddling, paddle surfing, or SUP is helping people of all ages and  sizes catch the surfer’s glide, and helping people in all walks of life get fit and healthy, faster and safer. People are simply getting addicted. The Wall Street Journal recently reported on the rise in popularity — not just for those, like me, who are fortunate enough to live in Hawaii or California, but anywhere there’s an ocean, lake, bay, or even river rapids, you can find this world phenomenon catching on. There are SUP fitness boot camps and clinics popping up anywhere there is water. You may have noticed more races and events happening in your community too.

Below are some photos of a recent FREE women’s Sup clinic last month, and these gals were wonderful.  In the first hour, there were smiles across the ocean and a new found ticket to health.  I do these monthly to ensure the health of our community and introduce women and men to a new way to get fit! For “fun” I had the girls attempt a few push ups. They were amazing. On the right is Amy Hampton, the Director of Maui’s American Heart Association, getting her heart pumping!

WHAT’S SUP?

According to Wikipedia: Stand up paddle surfing (SUP), or in the Hawaiian language Hoe he’e nalu, is an emerging global sport with a Hawaiian heritage. The sport is an ancient form of surfing, and began as a way for surfing instructors to manage their large groups of learner surfers, as standing on the board gave them a higher viewpoint, increasing visibility of what was going on around them — such as incoming swell. To begin with, this started with using a one-bladed paddle, whilst standing on a normal length surfboard. The popularity of the modern sport of SUP has its origination in the Hawaiian Islands. In the early 1960s, the Beach Boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing”, another name for Stand Up Paddle Surfing, originates.

THE BENEFITS OF SUP

Not only can you lower your blood pressure, improve your cholesterol and feel more energized after a session, but the overall experience of being on the water is often touted as “aqua therapy.” The benefits of having a sport you enjoy and can do on a regular basis can alter many of the morbidity factors that decrease our health and plague our society.

I use this sport as a cross-training tool for almost all my clients who are comfortable in the water and who can swim.  It is low impact on all joints and is also being used to improve balance and core strength for people recovering from serious injuries.  I used my stand up paddle board to recover from a serious bilateral leg and ankle accident.  I have also witnessed this sport transform people’s lives overnight, by instilling a new found level of confidence and achievement, making them feel invincible!

As a sponsored team SUP rider for Naish International, instructor, and SUP clinic organizer, I love to introduce the sport to everyone who visits Maui, and help others perfect their paddling stroke  — from flat water fun to waves, and the really popular coastal long distance down winders we do here on the North Shore of Maui.

But, before you hop aboard, I’d like to offer my professional experience and expert resources about water safety, board and paddle selection, and how to maximize your fun to maximize your health so you can glide into your later years with a smile and healthy body!

WATER SAFETY

First and foremost, know how to swim. Sounds simple enough, but on occasion I have come across eager students and clients who think the board is their safety. Not so. If you were ever separated from your board, you need to know how to swim to shore or to a safety vessel. So be sure you can swim, or take a class in your local community.

Also, know the waters you are attempting to enter. If you are new to a spot, wait at least 10 minutes to watch and observe where others enter and exit the water. Watch to see if there are underlying currents or other obstacles in or near the water.  If it’s windy, be sure to know if it’s on shore wind or off shore wind. This is very important. You wouldn’t want to be blown out to sea or across the other side of a lake. If there are surfers or others recreating on the same body of water, be courteous and mindful. If you are a beginner, stay away from others until you are confident of your board skills.

Always tell someone where you are going and when you expect to return, and maybe always go with a buddy. Make sure you are properly hydrated and have eaten enough food so you have the energy needed to stay out on the water and enjoy. On long distance runs, I’ll often wear a waist hydration pack filled with water and electrolytes.  I may even stick a pack of endurance gel in there too.

Be sure your board has a safety leash. This leash is my coil race leash attached to my race board. Leashes can be worn around your ankle or calf. This keeps the board attached to you should you fall off.  It’s a safety hazard if you do not wear one — your board can easily slide out from underneath you and hurt others.

BOARD TYPES

If you are a beginner to the sport, it’s best to get a stable board to have the best experience. I’d say start with a board that’s at least  10- 11 feet long, maybe a little longer, and 29 inches wide or a little wider.  Some boards are shorter, but boards as wide as 35 inches offer fun for everyone at any level! The learning curve with stand up paddling is amazingly quick. I’ve seen people outgrow their boards in a month’s time. (Once you’ve mastered the beginner stage, you may want to try some waves or enter a long distance race!)

There are basically three types of boards:

RECREATIONAL BOARDS are great for the entire family or if you simply want to cruise around with your friends. The board sizes range from 10 feet to 12 feet and come in different widths. Remember, the narrower the board, the less stable.  Board construction and materials range from epoxy composites, wood veneers, and carbon wood composites to what are also called soft tops.  This board is called the Mana made by Naish. It’s a ton of fun, very stable and can easily be a nice cruising board and catch some waves too.  It is 10 feet long by 32 inches wide.

Suzie Cooney photo by Simone Reddingius

WAVE BOARDS, like mine pictured here, are very thin, fast and can turn on a dime down the face of a wave, much like a surf board. This board is a 9’ 3” in length and
29 1/6^th wide. This board is purely for the waves.  Some wave boards are as short as 7 feet, much like a surfboard.

RACE BOARDS are really exciting and can even come with rudders built in so you can go up wind, or hold course on a race into chop with more ease. My race board is rudderless and is 14 feet of fun! We catch “glides” on swells that sometimes seem like half the length of a football field!  Race boards are also used in flat water competition, and can be 17-18 feet in length.

Here’s a quick video snippet of what are called “ down winders” on Maui’s N.orth Shore. Simone Reddingius followed me down to grab some simple fun. Normally we have tradewinds at our back, blowing anywhere from 20-35 mph. This day was quite light. You can get your heart rate up pretty quick from the thrills of catching what are called “glides” that can connect from swell to swell.

A FUN DAY ON THE WATER

Here’s a few photos from our recent local Maui race, the Naish Championships. It was a 9.5 mile down winder on the open ocean.  I felt proud wearing my ATHLETA tattoo and made sure my board was covered in ATHLETA stickers too! Off we went all 204 racers from six different countries! I came in a modest 5^th in my class. I encountered fin and leash issues approaching the finish, but had a great day.

[[Show as slideshow]]

photos by Casey Fukuda

PADDLES

Paddles also come in different lengths, widths and materials. There are paddles made of alloy, carbon/glass composites, carbon/wood composites and full carbon.  Some are even adjustable. As the sport continues to evolve, they are getting more and more comfortable to help reduce fatigue and increase performance.

I just love how my paddle’s shaft is much thinner in diameter and the handle is incredibly comfortable. I have a paddle for wave paddling, racing and cruising.  Different paddles are used, and vary in length. Some blades are narrower than others, but are typically 8-9 inches wide.  Sometimes as I’ve noticed that if I switch down to an 8” paddle, my shoulders will be less fatigued. This is another article in itself.

There are many theories on how to measure a paddle, but really it’s personal preference. Here’s a chart I thought you’d enjoy to learn more about stand up paddle length:
  

SUN PROTECTION

ATHLETA rash guards are great, stylish sun protection!   You can have fun, look good and most importantly be protected by the sun. This cute rash guard dries quickly and is 50+ UPF.  This is the Summer Shade Tee.

I also apply sunscreen not only to my face and neck, but to my hands too!   Find a nice lip sunscreen too, and maybe a hat. I also try to wear good eye protection from the glare off the water.

ENERGY AND HYDRATION

Having fun on the water, with stand up paddling or any sport you enjoy, is sure to be more exciting if you don’t have to stop what you’re doing because you’re running out of steam or your thirst needs quenching.  I like to suggest that before you venture onto the water, hydrate with at least 8-16 oz of water. On days where you might go exploring on longer distance paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one  Remedy Pack by North Face, that offers storage for quick snacks and allows you put in a liquid bladder.

I always keep a few gel packs and a couple of small bags of almonds if I’m paddling for distance in my pack. On big training days, I’ll also add an electrolyte powder to help me fight cramping or extreme hydration.

As you’ve noticed with some of the great articles about SUP here on Athleta Chi, stand up paddling is all the rage for a great way to get healthy.  You may not live on a beautiful island like Maui, but if you live near a serene lake you can explore interesting waterways. Find a sport that you enjoy to add to your current fitness routine. It’s an amazing way to tone your body, feel exhilarated and meet wonderful other paddlers in your community.  STAND UP for your health and “sweep”  today!

Feel free to contact me anytime if you have any questions about how to get into the sport, or want to share with our Athleta Chi community how SUP has helped YOU be healthy. If ever on Maui and you are seeking to plan a group , corporate or private lesson for SUP, call me! And if on Maui August 24^th, join us for a Full Moon Paddle in North Kihei. Click here for details »

Aloha and in good health,

Suzie Cooney, CPT
SuzieTrainsMaui.com »
StandUpPaddlingFitness.com »
SuzieModelsMaui.com »

SUZIE COONEY is a former sponsored motocross racer and windsurfer who currently fills her time surfing, stand-up paddling, windsurfing, mountain biking, snowboarding and riding motocross. She is a professional fitness trainer… {more}

Bring your board or paddle down from N Kihei Canoe Club.  Glo sticks provided to first 50 people, trying to get more!

Click here [...]]]>
Come one come all for this fun social paddle on Maui!   Canoe or SUP under the full moon, meet new friends and enjoy a new experience.   Very casual and we meet at sunset.

Bring your board or paddle down from N Kihei Canoe Club.  Glo sticks provided to first 50 people, trying to get more!

Click here for more details: http://www.suzietrainsmaui.com/events-clinics/

           Any questions, call me at 808-283-2121      Suzie

Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his [...]]]>

Jeremy Riggs cross training

Jeremy Riggs, elite stand up paddler and surfer, talent is amazing on the water and off! We’re working on a little cross training to increase his performance so he’s ready for any glide, bump or swell and for the surf this winter. Jeremy recently came in first place in his age group, 14 foot no rudder class, at the 5th Annual Naish Paddle Championships here on Maui July 18th. Jeremy finished with an impressive time of 1:18:45.  Click here for more race info.    This is the 5th year in a row he’s won the Naish  rudderless division. I know he wants to keep this streak going!

“Suzie’s training keeps me at a high  level of fitness without paddling. I’ve learned some really challenging exercises that are fun

Jeremy Riggs photo by Darrell Wong

and will keep me strong outside of paddling. I also want to prevent injury.  The number one thing Suzie gives me is more confidence and now I feel more prepared. Suzie’s helping me out tremendously. I’m doing more, so I should be better. ”

Jeremy Riggs Naish Race photo Jimmie Hepp

Just prior to the Naish race, he placed in the top ten elite class of the Mormaii Maui to Molokai Race July 10th, 2010 he placed 7th with a time of 3:44:01.  On June 12th, 2010  the prestigious and brutal IRONMAN of all SUP races, Battle of the Paddle in  Oahu,  his time was 1:39:15!  Along with relay partner Mark Raaphorst, they took first place in the  April 24th, 2010  Maui to Molokai, put on by the Maui Canoe and Kayak Club, with a time of 3:41:49 .

Jeremy BOP Oahu Photo by Simone Reddingius

Jeremy is definitely strong and focused. We’re keeping it simple for now and introducing core and stabilization work, in addition with specific exercises to increase paddle power and endurance.  Here in this photo, he’s performing a shoulder press with light, 10lb kettle bells while balancing on a Vew Do board to help promote quick reactions, glute strength, shoulder endurance and independent leg performance.

By keeping his body in tip top shape, this will help  Jeremy prevent injury and overuse incidents. Over training is common in top athletes and learning how to balance a training routine is paramount to break through to the next level.

Jeremy photo Dale Kanekoa

If you want to be the best in your sport, I’m here to help you!  No matter what level of performance you’re seeking we can increase your performance and endurance.

Jeremy lives in Maui with awesome wife and mother, Jill, baby Ruby and big sister Natalie.

Call me for a complimentary introduction visit 808-283-2121  or visit my website at http://www.suzietrainsmaui.com/blog Follow me on Face book by clicking here:
http://www.facebook.com/suzietrainsmaui.com

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Girl Power!

Wow, we couldn’t have asked for a better day here on Maui! Water clear and calm, and lots of smiles of success! We arrived at 7am and boards off the car and ready to rock!  In [...]]]>                                                  July 24, 2010 :    Maui, Women’s Free SUP Clinic with Suzie Cooney of Suzie Trains Maui

Girl Power!

Wow, we couldn’t have asked for a better day here on Maui! Water clear and calm, and lots of smiles of success! We arrived at 7am and boards off the car and ready to rock!  In the line up, Lark, Karen, Amy, Suki, Joan, Elaine and Rhonda was my assistant “sweeper”.  

I was so impressed with the enthusaim and immediate skill with these eager gals, I just couldn’t believe it. We started with some light stretching and then we discussed the importance of water and board safety, followed by land instruction and off we went past the small break.
    ( see comments below from participants)

A special thanks to “Coach” from the Naish Maui Pro Center, for filling our goody bags with awesome beach towels. Also a big thanks to Matthew from OluKai Premium Footwear  for our special VIP cards. I love my OluKais! And lastly to Amy Hampton who also joined us, who is the director of the Maui American Heart Association, and gave us healthy recipe books and walking pedometers to encourage our goals of living a healthy lifestyle!

Here’s a fun slide show that shows off these sporty wahinee’s SUP skills. 
[[Show as slideshow]]

“Today was really special, made so by a beginner’s Standup Paddleboard lesson for women by a woman, Suzie Cooney — fitness trainer/paddleboard racer/and model. 

 I have to admit, though, that I did have some deep reservations.  Would I be able to standup without repeatedly falling off?  Would my inexperience keep me from the experience? And, more importantly, would I still have my two front teeth afterward? 

 Well, I’m happy to say that my worries faded away almost as soon as I met Suzie, who with her calm and confident manner shortly had me feeling much the same way!  We started with stretching exercises, water awareness and proper board techniques, all of which gave us a better understanding of what we were about to face.  Then with boards and paddles in hand, off we slipped into the ocean, belly butterflies in tow. 

 Within minutes we were all standing and paddling this way and that.  Photos were taken, laughs were shared, boards were traded and at one point we even did pushups on them!  How’s that for new-found confidence? 

 I guess it proves the theory correct, that if the instructor is all she should be, so shall we be all we can.  Funny how that works because today, one woman – Suzie — instilled new confidence in six other women — through Standup Paddleboarding!  Now that was really special!”   Elaine from Lahaina

“Suzie –

 I can’t thank you enough for the wonderful morning.  As you know I’m not a regular “water person”.  My first time trying SUP, I wouldn’t have imagined I would have had such a good time.  Your instruction and coaching made it a great experience.  As you saw when we were out there I couldn’t stop smiling.  Your tips and encouragement made all the difference.  Meeting all the girls was great, what a great way to spend a beautiful morning.  I’ll be looking forward to the next time I can get out there with you.  Thanks for being such a good teacher, friend, and example of an empowered woman.  I always feel so cared for when I join you on one of your adventures.”
With Love and Aloha, Lark from Makawo

“If you haven’t taken a SUP clinic from Suzie yet, I highly encourage you to do so!  Her enthusiasm for the sport is infectious and very obvious in the way she handles both herself and the participants.  She takes great time and care in helping us to prepare both mind and body through stretching exercises and safety awareness before we enter the water. And she does it in a way that is fun and enjoyable.  Once we are on the water, the fun continues and I can guarantee that you will lose track of time and not want to get out.  Thank you, Suzie, for your time and patience in empowering women to be healthy and active through the sport of stand-up board paddling!”    
Rhonda, Makawao

“Thank YOU so much Suzie! I had such a great time with you and ladies out on the water yesterday! It can be intimidating to try a new sport  like SUP (especially for women) but your safety briefing and instruction instantly put me at ease as a first-timer. I appreciated your taking the time to tell us about all the different options for equipment and the goody bags were amazing! I look forward to paddling with you again soon!

 Thanks again!”   Amy Hampton,  Kihei, Director of Maui American Heart Association 

“Aloha Suzie, Thank you and Naish for sponsoring a truly special day.  The day was everything I could have imagined and more. You are such a professional from the first phone call to the follow up emails.   Your love for life shines through and makes everyone around you happy to be out on the water with you. (even when you had us doing 20 push-ups on our SUP boards!)  Your SUP instruction was why I came to a SUP clinic and I was not disappointed. However, it is the joy I felt sharing the day with such an amazing group of women that I will remember always. Suzie’s love for the ocean and desire to share health and fitness is inspirational.  Mahalo for a wonderful experience!!!”  Karen Gallagher, Paia

I am so glad to know these women and may this special day inspire you and everyone you know to be as healthy as you can be. Now get out there and paddle!!!

See you on the water, your fan, Suzie Cooney.

Join me my Face Book Page:  http://www.facebook.com/suzietrainsmaui.com

Stop by and see Coach and the rest of his great team at the Maui Naish Pro Center, 111 Hana Hwy in Kahului.

http://www.suzietrainsmaui.com/blog

http://www.suzietrainsmaui.com

http://www.suziemodelsmaui.com

To join Suzie’s Face Book Page: http://www.facebook.com/suzietrainsmaui.com

Mormaii – Pailolo Channel Crossing – Standups

Here are some pre race photos taken by Maui Photographer, Simone Reddingius:

Pre Race Maui to Molokai

Entering Honolua Bay

The Start Honolua Bay

Video Teaser: 2010 OluKai Ho’olaule’a Ocean Festival from OluKai Premium Footwear on Vimeo.

Suzie Cooney • Apr 15th, 2010 • Category: Gym+Training, Tips From a Pro

Now you don’t have to be in Maui to catch this new wave in fitness training, and you don’t have to be a big wave surfer to get the benefits of [...]]]>

The New Wave of Balance Training:

See Athleta’s Featured Chi Article here: http://www.athleta.net/chi/2010/04/15/the-new-wave-of-balance-training/

Suzie Cooney • Apr 15th, 2010 • Category: Gym+Training, Tips From a Pro

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 [...]]]> 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!

Aloha, Suzie Cooney, CPT of Suzie Trains Maui

Suzie is wearing shorts from Athleta click here. She paddles with the new “Pipes” from Kialoa Paddle Company.

We are pleased to announce a special rate offer to the participants for STAND UP For Women’s Health & Fitness Event Maui January 9, 2010.  The Four Seasons Resort Maui, our co-host will offer a rate of $325 per night ONLY to guests who register for the Event. To register go to: www.standuppaddlingfitness.com

 This special offer [...]]]>

We are pleased to announce a special rate offer to the participants for STAND UP For Women’s Health & Fitness Event Maui January 9, 2010.  The Four Seasons Resort Maui, our co-host will offer a rate of $325 per night ONLY to guests who register for the Event. To register go to: www.standuppaddlingfitness.com

 This special offer is available 3 days prior to the event and 3 days after the event.  You must call the resort directly to make your reservation.

Please call: (808) 874-8000    For more information also check out their website: http://www.fourseasons.com/maui/

 y extended a very special rate.