Donate to American Breast Cancer Foundation
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 Aloha and Merry Christmas! As we approach the New Year, it’s time for many of us to take special inventory of family, life and our own personal health. I am so thankful for being on Maui and to stand up paddle or surf on Christmas; a tradition in my house!
Not everyone is as lucky to live in Maui, eat fresh fish, and simply enjoy the natural healthy lifestyle that surrounds us. But even if you are in the coldest place in the world, you can embrace health even in the simplest ways:
1. Make YOU a priority each and every day to exercise or do an activity you enjoy.
2.Embrace your life as it is today, and strive hard to make everlasting healthy lifestyle choices. Surround yourself with people that challenge you, inspire you and believe in you. It really makes a difference! I like to surf or do sports with people that are pretty aggressive. It keeps me on my toes and makes me a better surfer. I also have several mentors that act as my compass. Who is your compass?
3. Look in the mirror and like what you see. Having a healthy body image and loving yourself inside and out is contagious and I think very attractive.
People with negative body images have a greater likelihood of developing an eating disorder and are more likely to suffer from feelings of depression, isolation, low self-esteem and obsessions with weight loss.
I often come across training clients who have a vision of how they want to see themselves vs. who they really are and how their bodies are made. Genetics, medical conditions and other physiological factors play a role in how our bodies take shape.
4. Forget New Years resolutions…. they don’t work. Chunk it down and be realistic with your fitness goals. People expect not to keep their resolutions so it’s almost self defeating. Treat your goals as a process or journey. Reward yourself with a new workout top, new surf board, or whatever makes you happy!
Lastly, reflect back and see where you are now and where you want to go; in life, love and health.
Wishing you all that you love to come your way. Be strong in every step you take. Try something new!
Happy Holidays,
Suzie www.suzietrainsmaui.com
 Photos by Simone Reddingius :http://www.flickr.com/photos/by-simone/
 Starboard donates a new Stand Up Paddle board to the “STAND UP For Women’s Health & Fitness” event to be held at the Four Seasons Resort, Maui this January 9, 2010!
Starboard, an SUP industry pioneer and market leader, has stepped up to the “STAND UP For Women’s Health & Fitness” call for a remarkable prize and will be providing a new SUP board in the highly anticipated RAFFLE event.
“Our event sponsors have shown an incredible willingness to be involved and their generosity has been truly amazing. Raffles are always a fun part to any event and I’m blown away with the sponsor’s gifts. Participants will not only have the opportunity to learn SUP at the Four Seasons Resort, but may also win prizes from the industry’s biggest names. Sponsors include C4, Naish, Focus, Indo Board, Clif Bar, Maui Jim, Vita Coco, Dry Freak, Oxbow, Sambazon, Recharge, Kaenon, Posh Pua, Love Inside Out, Watermans Applied Science and more are signing on daily!” says co-host Tommy Callan of Beach Boy Events.
So come join the Aloha and learn how to do the fastest growing water sport in the world on the beautiful island of Maui at the 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 amazing prizes. Maybe you’ll even win your own Stand Up Paddle Board!
Please visit http://www.standuppaddlingfitness.com/ for event and registration information.
You must be pre-registered to participate and be present to win raffle prizes.
Aloha, Tommy Callan
e:tommy@BeachBoyEvents.com
Stand up paddling or SUP is a fun way to get in shape. It does require a little upper and lower body strength and really targets your core muscles. Here are a few exercises for you to try to improve your upper and lower body endurance:
1.Leg Squats:
Imagine sitting in a chair, keep heels on ground, look straight ahead. As you come up for the next rep, keep knees slight bent to avoid locking them. Do about 2 sets of 10-15 reps.
 Leg Squat
2. Shoulder/Front Alternating Arm Lateral and Side Raises:
If you’re just starting out, start with lighter weights and work your way up to heavier ones. You don’t want to compromise good form. If you start to struggle a little bit on that last rep, try to avoid any swinging motion of the body. Stand with soft or slightly bent knees, posture up and shoulder back. At a decent tempo, raise right arm just up to your chin, left arm, then to the side. Attempt 2 sets 10 -15 reps
 Alt arms front raises  Lateral side raises
3. Regular and knee bent pushups:
Pushups don’t have to be hard, so don’t avoid them because they are very good for your upper body strength to help you to your feet faster. You will get stronger if you do them everyday. Remember breath out as you come up, don’t lock the elbows, keep your head in a nuetural position. Avoid doing a “head” push up which is cheating – bring your butt down as you lower your body. Wider shoulders target more chest, hands closer into body targets more triceps.
 Pushups
4. Core Plank:
Your core is heavily worked when you stand up paddle. Another reason to SUP! The basic core plank challenges all your deep floor pelvic muscles radiating outward towards your lower spine, abs and glutes. Remember to draw in your belly button in front of your spine, keep your head and bum down, and keep breathing. Avoid grasping your hands in front of you. Time yourself – 15, 30 – 60 seconds! To advance this move, raise the rear leg, hold for 15 seconds, then switch.
 Start Core Plank Position
 Advanced Core Plank
These should be a great start for anyone who wants to be stronger for the sport of stand up paddling.
If you have any questions about these exercises, contact:
Suzie Cooney, CPT
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