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.

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

Follow Suzie on Face Book: http://www.facebook.com/suzietrainsmaui

In this photo, I’m on the INDO Board Gigante disc with my big wave rider,  Naish Hokua 9’0″ quad fin.

This is the final series on Leg Strength for stand up paddling:

Last Week: Strengthening Balance Exercises for your Legs    Also: Leg Stabilizing Exercises for Better Board Control

Power Exercises:   To See Suzie’s entire article: http://www.naishsurfing.com/sup-fitness/legs-power/

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 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.

 For Exercise 3 & 4  go to: http://www.naishsurfing.com/sup-fitness/legs-power/

For more information and tips from Suzie Cooney go to: www.suzietrainsmaui.com
and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter.

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.

Sean

Sloan charging!

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!

Here’s a link to all the fun on that day: http://www.standuppaddlingfitness.com/2011/01/indo-board-demo-day-zancudo-lodge-costa-rica-with-suzie-cooney-of-suzie-trains-maui/

Monkeys spotted in the trees!

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!

[[Show as slideshow]]

“Pura Vida”

Suzie Cooney of Suzie Trains Maui

photos provided by Martin Ortiz, Di and me.

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.

You can also visit: http//:www.standupcostarica.com

The Zancudo Lodge
www.thezancudolodge.com
Ph: 800-854-8791

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 my STAND UP For Women’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!

Pura Vida and Aloha!

Suzie Cooney, CPT  Suzie Trains Maui      Follow Suzie on Face Book:  http://www.facebook.com/suzietrainsmaui

 photos by Marvin Ortiz

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. 

 Jenney writes:

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!

You can check out more of my clinics and events at http://www.suzietrainsmaui.com/events-clinics/

I ‘d like to give special thanks to Dave from Naish International,  Coach at the Maui Naish Pro Center, Olukai Premium Footwear, Watermans Applied Science,  Simone Reddingius, Maui Award Winning Photographer, American Heart Association and to Kevin “V’ from NC.

Suzie Cooney, CPT  

Suzie Trains Maui     http://www.suzietrainsmaui.com

http://www.athleta.net/chi/2010/10/08/a-total-body-workout-for-everyone/A Total Body Workout For Everyone  by Suzie Cooney of Suzie Trains Maui for ATHLETA

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.

To the rest of this informative article on total body training, go to: http://www.athleta.net/chi/2010/10/08/a-total-body-workout-for-everyone/

To inquire about training with Suzie Cooney, CPT of Suzie Trains Maui, future SUP clinics, Private SUP/ Fitness Adventure Bookings click here