Come Join Me for a Four Star SUP Adventure in beautiful Costa Rica
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!
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.
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.
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.
All levels of fitness and stand up paddling are welcome!
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: http://www.standupcostarica.com/
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.
Whether you’re an advanced athlete or re-entering fitness, enjoying your workout is important. We can all agree that working out has to be fun. Let’s face it, if it’s not fun, it’s not going to happen!
I’ve designed a simple workout for you to add to your current routine, or start fresh with this one. In my workouts, I always try to touch every muscle group, including the core, and also incorporate a little balance training. Everyone is so different and has different workout goals. But remember — we don’t want our bodies to plateau. I’ll often grab a workout that I’ve designed for one my clients and do theirs. Granted, I’ll adjust it to suit my training needs, but it’s fun, it’s different and I love it.
This workout will be about 45 minutes and offers a little something for everyone. I recommend you try it first in the order I’m presenting, especially the warm up and the core work. You can mix and match the strength training portion in any way that suits you. I like to save abs for last since they support us all throughout the workout.
Equipment: Medicine ball (4-8 pounds), resistance tubing with handles, tube circle or Thera-Band®, stability ball, dumbbells (5-15 pounds).
Training Tip: When you change “variables” in your training routine, your body will likely respond more quickly vs. doing the same old thing. A variable may be increasing or decreasing the number of reps, changing the order in which you select the exercise, changing the platform you are training on; such as an inflatable disc, or increasing the amount of weight used for the exercise.
Let’s begin…
Active Warm Up
I prefer and recommend my clients to do active warm up exercises vs. static stretching (stretches where you hold the stretch for a period of time). It can be a quick spin on the stationary bike, walk on the treadmill for 5 minutes, or try the exercise below.
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.
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 1/6th 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 5th in my class. I encountered fin and leash issues approaching the finish, but had a great day.
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 24th, join us for a Full Moon Paddle in North Kihei. Click here for details »
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}
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!
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.
“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!!!
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
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!
Your fan, Suzie
Train Like the Pros
Book The Ultimate SUP Experience with Suzie Worldwide
A Must Have for Every Paddler: Check out my training photos.
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.
29 1/6th wide. This board is purely for the waves. Some wave boards are as short as 7 feet, much like a surfboard.
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.
This cute rash guard dries quickly and is 50+ UPF. This is the 
paddles, it’s also a great idea to fill up a hydrating pack, like this great all in one 
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!
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?
