This is TRICIA BUTI
Powerful paddler and Amateur Champion, world ranked cutter is what we call in Hawaii a real panilo.
I didn’t know this, but time in the saddle ( literally ) translates to an amazing new stand up paddler. It wasn’t until I had the pleasure of meeting Tricia Buti who came to Maui real recently to take a SUP coaching session with me; did I learn that to be able to manage the power of such an amazing animal, a cutting horse you have to have incredible balance to look so graceful while you herd a head of steer.
Both sports SUP and cutting horses require balance, courage and strength. Learn more about this courageous gal from the great North West who has been through quite a bit. With determination and a strong will, she is now doing more than every and feels that SUP has helped her in the saddle.
I told her there would me no herding me, but I’m always open to learn new things. She opened my eyes to a whole other world as I watched her on the water, so strong, so focused with a special fire in here eye. Get ready world and the state of Washington! Meet Tricia: ( in the photos of her below, she mentioned this day was a brisk 40 degrees)
By: Tricia Buti
As a competitive horseback rider, being in sync with my horse with impeccable timing is what brings a big score and the win. Cutting horses have an innate ability to read a cow and mirror its moves, with very little help from the rider. In cutting, the horse and rider cut a particular cow out of a herd. Once the cow is moved out front, the rider then puts their hand down and is no longer able to cue the horse via the reins, and can only use their feet to cue their horse, and their seat to signal stops. The horse then mirrors the cow and keeps it from returning to the herd. Perfect sync results in high scores.
Your health is your wealth, so join world-renowned professional stand up paddler and fitness expert, Suzie Cooney, and live the Maui SUP lifestyle. You will feel healthy the moment you arrive. Four women will paddle daily on warm waters, enjoy yoga, massages and fresh organic meals, explore and experience luxurious and tranquil accommodations for a week to remember.
“Suzie Cooney combines imagination, inspiration and perspiration. She’s a one-of-a-kind waterwoman; a brilliant and patient teacher. Oh, and she is also a complete badass, which is the highest compliment I can possibly give.“ —Susan Casey, bestselling author and editor in chief of O, The Oprah Magazine.
We invite you to our exclusive luxury stand up paddling health and fitness experience on the worldwide SUP island destination Maui, Hawaii. Each guest will enjoy tropical warm waters, personalized SUP coaching and instruction, expert fitness training, organic meals prepared by Chef Ben Diamond, massage, yoga and premium products representing the SUP lifestyle, while staying on the beautiful North Shore at Maui’s new stunning and tranquil retreat center, Lumeria Maui.
Suzie Cooney is a globally recognized athlete and pioneer of SUP and as a professional fitness trainer, SUP clinic/event producer and instructor offers unique standup paddling fitness training techniques to better improve your standup paddling skills, body strength and water and ocean confidence. You will learn about water safety, board control, and fine-tune your stroke. Suzie will introduce you to beginner waves, a mini downwinder, and help you discover all the healthy benefits of SUP.
Maui is a worldwide SUP destination offering clear blue warm waters and tropical breezes. Everyone dreams of stand up paddling on Maui, for it is recognized as one of the birth places of the sport and presents the most amazing backdrops. Enjoy this special, healthy, one of a kind experience and glide across the ocean at some of the most renowned SUP setting locations.
Lumeria Maui is a stunning oasis of tranquility, operating a luxury educational retreat center, connecting people with the sacred ‘aina and the mystery of Maui. Located on 6 magnificently landscaped ocean view acres in the North Shore just above the historic plantation town of Paia. The 1909 historic buildings features 24 luxurious guest accommodations. Lumeria Maui host daily educational classes in organic horticulture, watersports and yoga with a farm- to-table dining experience. The world-class menu is sourced from Lumeria Maui’s own gardens and local organic farms.
There’s something happening world-wide on lakes, oceans, streams and even on the Colorado Rapids, Alaska and now, even on mainstream TV, like Bravo TV’s Millionaire Matchmaker, and that is stand up paddling! You wouldn’t be reading or listening to this segment if you too weren’t drawn into the explosive new craze of stand up paddling or SUP as is it a great way to get healthy.
Suzie Cooney Radio Show Segment: September 20, 2011 Maui Breakfast Club. Every Tuesday @ 7:38am Health & Fitness Segment Tweet
Why Stand Up Paddling is So Healthy Radio Segment with Suzie Cooney LISTEN HERE
Now, thousands of people are discovering that you can as I wrote in my article “Shred to Shed” and blasted on the airways just as recent as this past August.
It’s really true. SUP or stand up paddling is a known way to get healthy fast. People are rehabbing after hip or knee
Kevin V. is in amazing shape and now races nation wide!
surgeries faster, meeting new friends and new soul mates and all of this makes you healthy. Going to the gym is still great, and don’t forget, eating the right foods is paramount to eating for energy while your paddling, but wow, look what’s happening to your spouse, your friends and movie stars! Hop aboard and get healthy with SUP.
Stand up paddling is a part of all my clients’ cross-training requirements and believe me, their bodies have transformed and so has their lives, cardio health and I’ve seen waistlines shrink. Don’t think about, watch it from the beach, get on that board and paddle. You too will soon discover the joys and amazing benefits of SUP.
Another article you may enjoy talks about how SUP is helping people cope with depression. It’s a mind and body experience gliding across the water. Read my article here titled: SUP For Your Mind’s Health: Aqua Therapy For Depression.
You are one paddle stroke closer to health. Write us and let us know how SUP has changed your maybe unhealthy life, into a way of life!
Aloha and see you on the water!
Suzie Cooney, CPT of Suzie Trains Maui
Suzie Cooney is a sponsored Team SUP Rider for Naish International and is supported by OluKai Premium Footwear & Kaenon Polarized Eye-wear. She is also a Team Rider for Indo Board, certified personal trainer, radio host for the Maui Breakfast Club, Model, True Collection Athlete and hosts FREE SUP Events on the island of Maui and within other communities.
To learn more about Suzie and she can help you get healthy with SUP click here.
Just in time for Summer SUP fun and everything to keep you in SUP fit shape!
Pick up your issue of my SUP Fitness Guide in SUP Stand Up Paddler Magazine, Summer 2011, and turn to pages 58 & 62 for a few tips to keep you up and paddling strong. With tips on body endurance, leg strength and more. Carve your turns stronger, drop into bigger glides with confidence and improve your SUP race performance!
TweetTake a peak get your copy of SUP Stand Up Paddler Magazine, Summer Issue 2011:
Suzie Cooney Page 62 of the Fitness Guide photo Darrell Wong 2011 All Rights Reserved
Training for power comes with time and one should have a pretty good base of fitness before attempting some of these exercises. Extra precautions should be warranted to those who may have ankle weakness or other orthopedic challenges. You may have heard of plyometrics, which refers to very powerful, 2 legged, explosive like exercises that help speed and power.
Training Note:It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.
Exercise 1: Box Drops Equipment: Box or stable platform (24-29 inches off ground)
This exercise requires you to drop to the ground from a box or raised platform and land softly. It is very important to land on the balls of your feet, not on your heels. The box I’m using is 29 inches tall.
Exercise 2: Box Hop Ups
This powerful exercise can be a great cardio blast too. You can increase the difficulty by changing the speed or height of the box or platform you are jumping to. I suggest not standing too far away from the box or too close; about 12 inches away from the box seems to work well.
A Four Star Stand Up Paddling Adventure at the Zancudo Lodge in Costa Rica
by Suzie Cooney January 2011
Exploring by SUP in Costa Rica
One of many gorgeous sunsets!
I’m fortunate to live in a paradise called Maui, however after recently returning from a new found paradise in Southern Costa Rica, I can now appreciate my new discovery of one of the most beautiful, friendly, places on earth. Warm water, waves and beautiful accommodations is what I discovered. (see all photos below in slideshows)
I was kindly invited by Gregg Mufson, the owner of the Zancudo Lodge; to experience what I can easily say was a first class, four star adventure. Our mission was to scout out the waters, meet the gracious staff and survey the grounds for my SUP stand up paddling clinic he is hosting this April 2011.
On New Year’s day, my arrival to the city of San Jose, Costa Rica I encountered a very smooth transfer from the helpful driver at the airport to the exquisite Intercontinental Hotel with a comfortable suite. The next morning, after a delicious breakfast buffet, the same driver appeared on time in the lobby ready to take me to local airport where again they welcomed me by first name. Off I went on the modern SANSA plane to Golfito where I would then be greeted by another driver to the boat, which would take me on an exciting ride to the lodge.
plane ride to town of Golfito
The short plane ride down to the lodge was amazing. Below you could see the gorgeous Dulce coast and the dense jungles with many farms that were scattered throughout.
The plane touched down easily on a small strip and the airport itself had so much character and flavor with, once again my driver looking for me before I could grab my bags! The colorful town of Golfito reminded me of mine, Paia in Maui. Although we only have one stop light, they have none. The population is roughly 450 people with quaint shops and restaurants and smiles everywhere. My driver spoke very good English so that was helpful to me, since my espanol could have used some practice.
Like clockwork, as I was comfortably waiting at the marina, along came one of the 15 boats from the Zancudo Lodge. The captain welcomed me, grabbed my bags and off we went down the waterways to the lodge. The air was warm and the jungles we passed very thick and I wondered what or who lived in them. On occasion I’d see a gorgeous private bungalow too.
Gregg himself was at the dock and helped me to land. All of his boats were lined up to serve and accommodate us for our private SUP adventures. I was very impressed! My bags were taken for me and I was escorted to the main hall and delighted with a fabulous lunch. The staff made me feel right at home.
My 600 square foot private bungalow was fabulous. I opened the door and thought I had entered the Four Seasons or a modern W hotel. Gregg’s wife, Goldine Wang has impeccable taste and appointed the room just perfectly. This stand alone suite I was in, also called the Junior Suite was gorgeous. It had rare purpleheart hard wood floors, open ceilings with bright light, air conditioning, a very comfortable king size bed, complementary WIFI, flat screen TV, safe deposit box, beautiful bamboo linens and of course a cozy robe and personal slippers. It also had a private sitting terrace. (more photos below)
In the main part of the lodge, the other 12 rooms were appointed in a similar fashion, 350 square feet but had two plush full beds and are just steps away from the main dining hall and bar, adjacent to the inviting pool with teak, comfortable, padded chase lounges.
One can also reserve the impressive Master Suite which is beach front, 1200 square feet, inlcudes a home theatre, separate bedroom and large living space with an outdoor terrace, perfect to enjoy the sunsets.
Although I had a bit of jet lag, Gregg was very eager to get us on the water and paddling! I needed the rest of the day to adjust and enjoyed walking on the beach right in front of the lodge that seemed to extend for miles. The water is warm and it’s great for shell hunting.
The weekend I arrived, New Years, is a busy holiday for the local Ticos. The beach was lively and full of warm and friendly waves and smiles.
One can walk for miles in front of the lodge
Gregg said that tomorrow, it would be dead and very quiet. He was right. The beaches were empty and it was great to stroll as the only one on the beach.
My dinner the first night was outstanding. As a treat, Gregg had a visiting chef named Stephan who prepared us a special shrimp appetizer skewered on sugar cane with a light, tasty lime drizzle. Wow! To follow, a lovely plate of fresh vegetables harvested from the property, fresh dorado caught that day and a side salad.
Finally, the next day our first SUP exploration out in the Bay. Gregg is a stickler for being on time and ready to go, and I appreciate that. Boards, paddles and cooler were loaded already on the boat and at 7am we left the harbor! On the boat, an impressive, powerful 32 footer, Wilson, the first mate and captain Tito were so friendly and really knew these waters. The ride was exiting and sure enough, as planned a nice mellow swell just south of the lodge. We have a code not to share the name of breaks for fear it will be over populated. Trust me, it was awesome. You’ll just have to go and ride it for yourself.
We anchored the boat and paddled to the break that was peeling left all day long. Consistent, nice A shaped, and wow, talk about long rides!?!? Crazy! With only 4 of us on the break, you could easily get in 20+ rides or more if you could handle it. Gregg and Sean were showing me the way pointing out the best sweet spot and where the sand bar began.
These are very helpful tips when arriving to a new spot. Second time SUP rookie, Sloan, a fisherman from New York was handling his board really well. Gregg was just a paddling machine and we had a hard time pulling him off the waves when it was time to go.
Although it was only 9 AM, it felt like 1 or 3pm, for we are much closer to the equator. I was sure to lather up some heavy duty sunscreen. If you needed, you could paddle back to the boat, grab a drink and head back out. What service!
Still recovering from a bit of jet lag, I rode all the waves I need to be absolutely convinced that I did not want to leave this place and explore more waves and other water adventures. Di and Yvonne were also charging. At times when I looked over at them, I thought to myself, “wow here comes a decent set and there they were, still paddling and smiling big.” They were stoked!
Back to the lodge, cooling down after an excellent session with new friends, lunch was already being prepared. The menu is fabulous for breakfast, lunch and dinner. I have to say, although as a trainer, their French fries and special BLT sandwiches were delicious. Topped off with a nice cool drink, I was ready for a siesta in one of the hammocks that are perfectly strung under to gorgeous palms with views to die for.
Time seems to stand still there and although this was a semi-working trip I felt pretty relaxed. Often, before dinner, some would grab a volleyball game. Just before dinner is served is when the paddlers and the other guests tend to gather in the main lodge hall. We were treated fresh lime ceviche and I have to admit a nice cold Imperial or my favorite, Corona beer went well!
All the people I met staying at the lodge were friendly and eager to be social. I met nice folks from all over escaping the cold East coast storms. I, of course encouraged everyone to try stand up paddling. Some raised an eyebrow very curious and others actually signed up with the instructor the next day.
When the rest of my crew, Yvonne and Di of Laster Heathman Media, arrived we planned a fitness afternoon with Gregg and the other guest for and INDO Board demo day. Luckily Marvin Ortiz, professional photographer was on hand to capture some of the laughter and everyone hanging ten on this new training gear that all the trainers will use for the SUP clinics scheduled in April. Yvonee, Di, Gregg, Sloan and Elie were rock stars!
I think one of the most memorable days was paddling to the wild animal sanctuary and along the way I, DI and Yvonne I think were spotted first by these darling red Spider monkeys, curiously swinging from tree top to tree top. I thought to myself, “WOW” this alone was worth the 16 hour plane ride. The waters along the jungle were a beautiful turquoise blue and green. I could see lots of sea life below, including star fish and other brightly colored fish.
We left the boards with the captain, and hopped off the boat and soon began a guided tour through the jungle. Marvin was our chaperone. We were told not to wear watches, earrings or especially sunglasses, for the monkeys are quick and will steal them off you in a moment and head up a tree. Most glasses we were told do not survive.
This particular wild nature preserve also rescues injured birds and other creatures of the jungle. We learned a great deal about toucans and other exotic animals. The tour itself lasts about 2 hours, but we had to rush back to the lodge for a live radio show broadcast to SUP radio to tell the world about this magical place to stand up paddle.
We had had a full day. Nearing the end our fun filled week, tonight before dinner, Gregg offered to be my partner and teach me the game of bocce ball. He is quite the competitor and has a unique style all his own. Di as well, you could tell she was a very experienced player and a little competitive too!
This professional grade bocce ball court is very special. Gregg spared no expense when he personally had over 1500 pounds of crushed oyster shells imported all the way from Bellingham, Washington. He’s pretty serious and so were some of his other guests. I had a blast and learn quickly about back spin and bumping other balls. This was a great way to catch the most gorgeous sunsets of the day and work up an appetite before dinner. The warm tropical breezes were always present, and now and then a quick squall of rain would sneak through.
Suzie, Yvonne & Di
I miss my compadres, Di and Yvonne I was very sad to pack my bags and leave this special place. I thought Maui was the best for stand up paddling, well I’ve been proven wrong. What the Zancudo Lodge is offering to all levels of stand up paddlers, is an exceptional property and warm waters for everyone. Gregg’s qualified staff can help. He can arrange private rides to best breaks, or you can simply carry your board right from the lodge to the ocean. You are literally steps away. Should the wind pick up in the afternoon, the boat can take you out to see as far as you like for what are called down winders. I recommend this for the experienced ocean folks and experienced paddlers. I’m sure Gregg will want to join you!
Gregg and Goldine, thank you for an experience of a life time and I will be back in April. Your hospitality and ability to make everyone feel so welcome is evident as to why you are such a success. I am telling everyone I know to not only come this spring for the SUP clinics, but really make an effort to see what this lodge has to offer. Simply magnifico!
Women of all ages and all SUP levels, come join me here at the Zancudo Lodge and let’s have some fun paddling and getting in great shape. We will have other adventurous activities planned as well. Book your reservation now. Space is limited! Click here for more details.
INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui
January 5, 2011 – Reporting from the most beautiful SUP, surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone, especially those entering SUP to advanced paddlers.
We have all the gear from INDO Board, including the new Gigante to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!
We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.
The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!
It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.
Then down to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.
In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.
Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.
You can tell we’re having too much fun. I can’t wait for this spring when I host mySTAND UP ForWomen’s Health and Fitness in April, here at the lovely Zancudo Lodge ! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events. This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday.
Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars. Also a big gracias to Gregg and the Zancudo Lodge for hosting us and the SUP clinics with the other trainers this spring!
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.
It’s been an amazing year! I’ve had the fortunate opportunity to meet so many fantastic women from around the world and on Maui, who joined me to share the sport of stand up paddling. My mission is to empower women and men, by introducing the sport of SUP into their lives, and make it a part of their fitness and health. This was my last clinic of eight since the “big event” at the Four Seasons this past January. What a delightful group of inspiring gals. We started the day at 6:45 am and after we reviewed board/paddle features, board safety, water safety and new techniques, it was time to warm up the muscles and body before we hit the water. A little active stretching, and a few light push ups and lunges, we were off on the warm waters of Maui! See photos below:
photo Simone Reddingius
With waterwoman, Deb Driscoll as my official assistant sweeper, it was a morning of fun and laughter and time to learn some new tricks. Some were off and gliding and perfecting their strokes, others were learning how to step turn or how to increase board speed. Then it was time do a few board exercises like push ups , squats and planks. The ultimate surprise challenge, a long distance lap around a parked boat. Jenney was leading the pack and others soon followed. The sprints around the buoys were exciting too. Some also took their new step turn skills and successfully made it around the Naish buoys with ease, focus and speed. This was a time of discovery for everyone.
During my recent vacation in Maui, I was fortune enough to participate in Suzie Cooney’s last Maui women’s SUP clinic of the year. What an awesome way to close out my last day of vacation! I enjoyed several hours with Suzie and other great ladies from Maui as well as Maui visitors, just like myself, learning more about the SUP sport and getting a great workout. We started a great sunny morning on the beach learning about the different board and paddle types and what to consider when purchasing equipment, covering safety tips, and then doing a quick stretch session. Then we all hit the water with Suzie to develop and apply our paddling skills. While on the water, Suzie and her “Sweeper” Deb, shadowed us to make sure we were applying proper technique. We were down on our boards in the water doing a few exercises to build strength and then back up on our boards to test our turning skills. We finished our water time with a long distance charge across the water. It was so exhilarating. Once I returned to the beach, I saw many smiling faces. Everyone was so excited about having such a great time. SUP is truly a fun and exhilarating sport. I first discovered it in Maui two years ago, and I have grown to love the sport and the versatility that it offers. It’s a sport that I have enjoyed with my friends and it has given me many great adventures across the water with my husband. I love the fact that you can leisurely tool around on the water and enjoy the beautiful shoreline vistas, or you can crank it up a notch to challenge yourself for speed and endurance, or enjoy the sheer exhilaration of catching a few waves if you like. Suzie, thanks so much for sharing your knowledge of this wonderful sport with us and helping us become competent water woman so we can enjoy a fun and healthy life. Jenney V Morrisville, NC
Stephanie Brennan, First Timer:
I had such an amazing time at Suzie’s SUP clinic. It was my very first time ever on a SUP and the environment could not have been better for a beginner. I was surrounded by awesome, positive women all learning and having fun together. I simply enjoyed doing something new for the very first time. I charged it all day in the water after the clinic. Suzie gave me all the tools I needed to start my journey into the sport of SUP. I’m hooked!!!
Suzie, thank you so much! I had such a great time. It definitely goes down as one of my favorite days here on Maui! My boyfriend and I went to Puamana after and practiced in some little waves! What a blast, we had so much fun!! I really hope to get my own board soon, saving up the $$$!!
Thanks again!! Maybe I’ll see you at a race one of these days!
Women of all ages are discovering the thrill and strength that stand up paddling offers. You don’t have to be a “water” person to learn and enjoy SUP. It’s my greatest reward to see women AND men have health break throughs in life. This is a sport you can do solo or enjoy with the entire family and it is a lifestyle!
If you haven’t already I encourage you to try SUP, you’ll be glad you did!
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.
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.