Here is my client Joel Edwards riding in the Iao Valley.  He loves to ride his road bike, cross the island channels in his one man canoe or with a team of 6,  kite board, stand up paddle,;taking advantage of the great outdoors here on Maui! His cardio is strong and when he’s in my studio, we train his core, strength and balance training. Joel is often a 3 sport a day kind of person! Go Joel!

Here are a few tips to working out outside, whether it is in the park, or at the beach.

Make sure that you are extra hydrated. Although Maui isn’t as humid as other parts of the country, it’s a good idea to drink a little more water prior, during and after your workout.  Wear sunscreen and even a light colored hat. Protecting your scalp from burning is important.  Hats can also keep you cooler. Maybe head out earlier or later in the day say before 10am or say past 4 o’clock so you don’t overheat too fast vs. in the heat of the day. Grab a rash guard if you want extra sun protection.

Also, if you are thinking of walking or running on the beach, and you haven’t done so in a while, it may be a good idea to perform a little more active stretching with emphasis on the calve and hamstring muscles. Start out slow, keep your body upright and avoid leaning too far forward.  Watch your stride and keep your pace steady.

If you kick off your slippers to enjoy the nice soft sand, remember to scan where you walk or run at least a few steps ahead. Sometimes there hidden chunks of coral that can take you down so fast you won’t know what happened.  Watch out for twigs, sharp pieces of glass or here on Maui, sharp kiawe branches.

Besides walking or running, some of our beaches have picnic tables and benches. These are great to do single leg squats, tricep dips on or pushups!  What I love to do, is deep sand lunges up in the dunes at Baldwin Beach.  I also carry some tubing to wrap around the trees to perform back rows and tricep presses and core exercises.

Besides walking, riding your bike or running, you can paddle your canoe, hike in the crater, surf , or your SUP ( stand up paddle board).   Tennis is a great total body workout. Did you also know that swimming  1 mile is equivalent to running four?

Remember, if you’re reentering fitness, take it slow and you may want to check with your physician if you have any specific injuries or are rehabilitating from surgery.  Always be sure to warm up with some active stretching, eat at least an hour before you workout and maybe keep some extra energy good to keep you going.

For more tips or if you want to get into the shape of your life, call me at 808-283-2121 or email me: http://www.suzietrainsmaui.com/contact/

You CAN be healthy and fit!  Thanks Joel for inspiring me and so many others!

Suzie Cooney, CPT  Suzie Trains Maui

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

Anyone who has had the luxury of visiting or living on Maui, can only describe the beauty of the ocean. Having the opportunity to experience it, play in it,  and making it a part of one’s healthy lifestyle, one can only be so fortunate.

Once again, I had the pleasure of meeting some fine women of Maui who joined me in this experience. These women charged on the water and did it with confidence, grace and power.

A Healthy Day of Fun on Maui

Stand up paddling   ( SUP ) offers all of that. Today we also had a surprise, a small pod of curious dolphins!  Rarely do I see them so close in and it really made for a memorable experience!

Meet Jenn, Peggy, Stacey, Monica, Janet and Amanda.  What a cool group of gals. Of course we laughed, splashed and tried a few moves on the board that caused a few grunts  ( Stacey…..     ).  What I also thought was great, is that we traded boards now and then to feel the different types of board that offered new challenges. Some boards were less stable, some more.   Their paddling strokes by the end of the hour were very impressive.  I had a stubborn droplet of water on my camera, so sorry for the blurry photos!

Peggy

Thank you, thank you, thank you Suzie! Saturday was an amazing day for me. I was definitely apprehensive about my capabilities. I have terrible balance, but I really wanted to learn a sport that would let me enjoy the ocean. Your instruction and encouragement gave me the confidence to try and I had so much fun (even if I did spend more time in the water than everyone else)! I now feel confident in learning the basics and I know that I can easily get back up when I fall. Enjoying the peaceful morning with a great group of women and seeing dolphins made the experience that much more special. I can’t wait until I can go out again! Thank you again, you really are an inspiration! And also thank you for the goody bag and to your wonderful sponsors, Naish, OluKai, and the American Heart Association, who so generously donated to our goody bag.

P.S. I didn’t want to return my rented board without getting a bit more practice. I met my husband and we went to Wailea Beach. I showed him what I had learned and then he too gave it a try. He’s not much of a water person but he shared my enthusiasm and so next time we’ll rent two boards and practice together. My goal is to purchase boards and make this a regular part of our life. And hopefully, inspire my daughters too! Thank you.  Peggy, Kula

Thanks to Suzie I can now call myself a Stand-up Paddler!  I had tried many times, to stand up on a board, and always failed.  It was so frustrating.  I could never get my balance.  Taking Suzie’s clinic taught me all the little “secrets” and tid-bits that you would not know on your own or a friend won’t tell you.  I was up standing and paddling immediately and kept it going the whole time!  Although I’m sure my form was not it’s best, I felt like a pro.  I have since gone by myself with no problems at all.  I am now purchasing a board and will make it a point to get out there as often as I can.  Great exercise, great scenery and great fun!  Thank you Suzie!  You are a dream!!  Stacey, Kihei

Hi Suzie!

Wow! Thank you so much for the AMAZING and INSPIRING free women’s SUP clinic you held today. With absolutely perfect weather and your constantly cheerful and encouraging attitude it could not have been any better.  We were greeted by lake like conditions and Suzie’s contagious zest for life.

Starting it off with helpful safety tips and a little basic SUP 101 we were off! It’s amazing how much more confidant I was entering the water today after getting some tips from a real pro.Once we were out and up, Suzie paid careful attention to each and every one of us individually as well as collectively; and continued to coach and encourage us all.

By tweaking my stance on the board as well as my grip on the paddle, I instantly felt the difference in how much more control I had. We were graced by rays, turtles and even dolphins today as the 7 of us gained confidence and skills that we can build on for a lifetime of fun and health with SUP.  To top it all off, we were greeted by fantastic goodie bags awaiting us on the beach.

Thank you to all of Suzie’s sponsors for supporting us in trying something new and motivating us to keep doing it!

Suzie never fails to brighten my day and get me excited about health, fitness and water sports.

Your uncanny ability to wipe out fears and build self esteem is so rare and so appreciated.

After today’s SUP clinic I am definitely hooked!

Thank you Suzie for all you do for us and our community.

With love and aloha,

Amanda Jones

American Heart Association Goody Bags

That was the most fun I have had in a long time! What a great group of women, with an amazing person leading us. I was a little nervous at first, but felt so safe with Suzie. I learned all the in’s and out’s of SUP’ing, from getting the board off the car, to carrying it; from entering the water to the right moment to stand up….it was everything I had hoped for, and so much more. I learned about water safety, different ways to paddle, even exercises to do while hanging out on the flat-water ocean! I left the clinic with a sense of confidence and empowerment that just fills my heart with joy. Thank you, Suzie! I felt so confident that I went straight home, got my son, and took him SUP’ing, by myself! And there was another gal from our clinic, out with her family, too. Big smile over here. Best weekend ever. The dolphins were a sure sign that learning SUP is the start of a positive, new adventure for all of us!

Thanks so very much, Suzie.  Jenn

Thank you for such an incredible morning on Saturday!  The clinic far surpassed any expectations I brought with me.  I’ve always wanted to try SUP yet never felt it was a sport I could try on my own. Your clinic gave me the opportunity to learn something new in a supportive environment and I can’t wait to get out on the water again.

Thanks Olukai Premium Footwear for the VIP cards!

I now feel empowered to not only get out on the water but strap down the board on my car too!  From the tips on safety to skill, I feel more confident to begin the journey of SUP. Being able to experience this new-found joy with such a fabulous group of women was a blessing, and yes, the dolphins were icing on the cake!  Beautiful!

I’m now looking forward to all the possibilities the future holds for me and SUP.  I hope to find a group of people I can regularly enjoy the sport with and hone my new skill.  My sincerest mahalo to you, Suzie, for the opportunity.  You made me feel so incredibly comfortable in a situation I slightly feared.  Your knowledge, enthusiasm and instruction is amazing!  You inspire me.

With Warm Aloha ~ Monica

Hot Naish Sauce for some "hot" new SUPers

Thank you very much for taking the time out of your busy schedule to put on these wonderful clinics.  It is inspiring.  I appreciated your water safety and SUP safety tips.  It was very helpful.  You create such a positive environment that we all felt so encouraged and empowered.  Thank you!  Thank you also for the generosity of your sponsors.  I am in love with the 9’5 Mana board that Coach at Naish suggested for me.

To have dolphins visit us?  What a treat!  Again, due to all of that positive energy you created for all of us!

I am wondering if you would consider teaching a class on how to surf with stand up paddle boards???  Please?  Janet Iwata

I hope these women inspire you! Take charge of your health and find a sport that you enjoy. You too CAN be healthy and fit!

A special thanks to the Naish Maui Pro Center, OluKai Premium Footwear,  and the American Heart Association for filling our goody bags.

If you’d like to meet some new friends, enjoy an evening under the stars and moon, come join the fun, September 22, 2010 Wednesday for a Full Moon Paddle.  Click here, to see photos of the last evening of fun. Events: http://www.suzietrainsmaui.com/events-clinics/

Aloha,

Suzie Cooney, CPT     Suzie Trains Maui

808-283-2121    e: http://www.suzietrainsmaui.com/contact/
http://www.suzietrainsmaui.com

photo Tom Barwick

You want to exercise regularly, but you keep encountering roadblocks—those creative, persuasive excuses you come up with for not sticking to your plan. It’s a lifestyle! Identify what is in your way and charge ahead! I wanted to share with you a few tips that may help you keep your fitness goals on track. Some days or weeks feel like a huge mountain before you. Schedules, lack of sleep and other demands of life can creep in.

Don’t get discouraged and if you have one day that’s off, simply regroup and begin again.

Here are a few tips that I think might help:

A perceived lack of time is a common excuse for not exercising. When life gets hectic, exercise is usually the first thing to go. It’s easy to convince yourself that the morning jog can wait until lunchtime or after dinner, and then tomorrow!

Not enough time!

Excuse #1: I Don’t Have Enough Time.

Solution. Commitments, responsibilities and the demands of work, family and social life are always going to be there. You can choose to prioritize exercise now—or you can wait until you are forced to make it a priority. You will be more productive! Even just 10 to 30 minutes a day of exercise, if done consistently, can provide heath benefits. How about scheduling 30-minute appointments with yourself in your day planner?

Excuse #2: I Have No Energy. When you have had a long day at work, it’s tempting to want to go home, sit down on the coach and “zone out” in front of the television.

Solution. Schedule your workout for a different time. Get up 45 minutes earlier and go for a walk. Or keep your fitness gear in the car and go straight to the gym on the way home. It may be a good idea to schedule workouts with a friend—you won’t want to disappoint your buddy by not showing up. Know, too, that exercise gives you more energy!

Excuse #3: I Hate Exercise. Exercise can seem like a chore if the activity you’ve chosen doesn’t appeal to you.

Solution. Find something you really enjoy! If you can discover a type of exercise you enjoy and stick to it, eventually you will find you need exercise—physically and mentally. What activities have you tried? Do you like hiking or walking with friends?

Excuse #4: I Can’t See Any Results. You’ve been exercising religiously for five weeks and you haven’t lost any weight. You give up because you’re frustrated.

Solution. Stay off the scale! Weight is not an accurate way of measuring your progress. Think about the progress you have made. Maybe you can walk 20 minutes longer or lift heavier weights than you could in the beginning. You are making progress, even though you may not see it on the scale.

Excuse #5: I’ll Never Be Perfect. You have an all-or-nothing attitude. You think it’s not worth exercising because your body will never be perfect. Or you plan to work out for an hour and when something comes up that keeps you from getting to the gym for that amount of time, you skip the workout.

Solution. When it comes to exercise, any activity is better than none. Sometimes, striving for perfection is what leads to failure. Focus on how your body feels, not how it looks. The trick in trying to stick to a long-term plan is learning to compromise. If you don’t have a full hour, just go for 30 minutes, or even 15.

Excuse #6: I Feel Deprived. The chocolate cake staring you in the face is too great a temptation to resist in exchange for potential weight loss down the road. You eat three pieces and feel too bloated to exercise. You feel deprived if you have to resist high-fat foods or give up other activities to fit exercise into your schedule.

Solution. Imagine that each time you work out you refrain from overeating, you are not

depriving yourself, but actually giving yourself something—spiritually, emotionally and physically.

I can help you remove your obstacles that are blocking you from your success. Not every has self-discipline and needs the know how to uncover and discover, what is preventing you from losing weight, getting in better shape and feeling overall, healthy!

You CAN be healthy and fit.  Call me today! I can help!  808-283-2121

Suzie Cooney, CPT

Or visit my website: http//:www.suzietrainsmaui.com

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

Donnie and wife Michelle did a great job of organizing this event and the volunteers at the rest stations were incredible. The after party was a feast, that included music and even a magician to entertain the kids and us big kids!

One competitor from Maui stood out.  Former windsurf champion and my neighbor and friend, Alf Imperato. Alf’s impressive time of 3:22 gave him the title of “fastest man on Maui.”  Alf’s training regime was quite intense, often seen at our gate at sunrise doing double rides.

I asked Alf if he’ d tell me how he trained, his goals and what drives him. Here’s what he wrote:

“Training for this year’s event was mentally one of the easiest contests that I’ve ever trained for — I didn’t have to do it for sponsors, prove anything to anyone or finish in a certain time for a paycheck. This ride was for me to better my time from last year. With that said, it WAS one of the most physically challenging training schedules I’ve ever had! The ride up the hill is only steep every step of the way, and breathing becomes an issue, especially when you get to altitude.

Over the last few months, I tried to focus on speed and average speeds for every climb throughout the course. Obviously, we all have good days and bad days, but it’s important to see gains and progress through your training (and each day certainly won’t be faster or better than the last). After almost nine (9) months of riding with a heart rate monitor and keeping records of mileage, heart rate, food intake and overall feel — I had a pretty good idea of how not to get hurt or over train. SO, the last two and half months before the ride, I put all that aside and figured the longer I could stay in my “CAVE OF PAIN” the faster I could go up the hill. It only seemed to come down to self-discipline to continue and increase how much you can put yourself through without cracking and giving up. That doesn’t just include pain in your legs, higher heart rates, being tired or pushing a bigger gear. It carries through to eating better, avoiding empty calories, getting more sleep, using time more efficiently, and keeping work where it belongs — at work. Our days are ours’ for us to ENJOY!”

Thanks Alf for sharing. Simply awesome and a definitely words from an athlete!

Here are photos and results to follow:

[[Show as slideshow]]

Paia to Haleakala summit

Individual

Male

Under 19-Alex Murray 3:54:36.733, Sam Ratzke 4:14:42.116, Graeme Murray 4:17:50.813, Andrew Gibbons 4:27:27.499.

19-29-Jamie Emerson 3:05:15.191, Masao Shimanuki 3:36:07.823, David Scibor 3:48:18.519, Gregory Wessel 4:13:42.109, Joseph Dratz 4:41:29.973.

30-39-Raik Huster 2:57:08.505, Rick Beach 3:05:48.482, Darryn Biggerstaff 3:13:06.132, Jason Smith 3:16:26.656, Jeffrey Roberson 3:23:23.162, Alex Telitsine 3:29:44.237, Matthew McGee 3:34:06.563, Gregg Mayer 3:42:59.411, Alistair Fraser 3:46:07.175, Robin Auld 3:46:39.691, Steve Gates 3:46:51.250, Peter Martin 4:04:50.412, Andrew Martin 4:05:33.889, Tim Martin 4:13:32.629, Kenichi Kawamura 4:13:44.552, Michael Pryde 4:15:12.216, Dennis Howe 4:15:52.017, Timothy Martin 4:25:48.497, Gernot Holl 4:33:06.981, Jason Little 4:44:55.765, Joel Darrah 4:45:07.183, Edde Kanai 4:52:52.961, Stephen Russell 4:54:58.554, Christie Murphy 4:58:42.457, Scott Wilson 4:59:08.283, Keawe Liu 5:03:13.212, Hiroshi Kato 6:09:32.459.

40-49-Kozo Fujita 3:05:16.303, Ray Brust 3:05:17.209, Shingo Kikuchi 3:09:13.966, Tony Lang 3:15:19.341, Steve Heaton 3:20:09.782, Cruz Santa ca, Alf Imperato 3:22:20.762, Matt Watson 3:27:15.162, Nguyen Le 3:28:27.722, Bobby Reader 3:29:42.131, Mark Howe 3:31:20.743, Kevin McClure 3:32:06.226, Todd Meadows 3:36:54.379, Kevin Short 3:37:44.234, Mitch Jacaruso 3:37:51.554, Marc Emde 3:43:32.386, David Spee 3:43:54.815, Bill Darrah 3:43:54.932, Randy Taniguchi 3:44:13.687, Michael Keye Schuler 3:46:44.125, David Smith 3:46:46.255, Greg Anzalone 3:47:40.550, Bryan Gonzalez 3:52:20.734, Alexander Sijalbo 3:56:53.019, Michael Angove 3:57:32.693, Tad Craig 3:58:29.405, John Hearne 4:00:50.404, Binney Williamson 4:03:41.300, Christopher Minson 4:04:49.245, Ivo Dewilde 4:06:01.807, Jan Hogstrom 4:10:21.382, Tim Kramer 4:10:24.951, Rod Young 4:12:27.073, Kevin Shaw 4:16:27.721, Robert Patey 4:25:46.662, Darrin Sato 4:27:34.094, John Ratzke 4:30:26.872, Colin Peters 4:30:43.655, Scott Izutsu 4:32:32.740, Tommy Callan 4:34:14.556, Kevin Laird 4:35:01.384, Mark Wirtz 4:35:01.469, Jorgen Dewilde 4:35:33.077, Ramie Pederson 4:46:24.859, Gerry Gabiana 4:48:10.179, Todd Nishimoto 4:55:52.476, Hosea Victor Harmon 4:59:18.683, Sam Bhaumik 5:03:26.577, Jeff Zamora 5:04:06.177, James Beaton 5:12:34.973, Martin Brass 5:14:26.143, Andy Boyd 5:16:58.459, Steve Iverson 5:30:04.579, William Jack Phillips 5:31:07.301, Tim Weyland 5:42:51.189, Eric Wruck 5:56:44.501, John T. Strom 6:04:12.702.

50-59-Brian Gates 3:18:53.541, Craig Premack 3:22:51.490, George Mallory 3:32:04.277, Jeff Soulier 3:35:21.680, Mike Cardoza 3:49:21.605, Mike Abbott 3:51:44.000, Bart Zawacki 3:59:33.305, Kim Bleth 4:01:13.282, Shawn Fell 4:09:17.013, Woody Lum 4:13:41.319, Donnie McGean 4:15:11.112, Richard Lewis 4:20:23.927, Scott Martinek 4:20:27.241, Rick Browning 4:23:33.067, Calvin Asaeda 4:24:19.757, Stephen Ross 4:30:25.792, Gregg Sanders 4:33:33.656, Chester Tamashiro 4:33:40.152, Fernando Rabara Jr. 4:35:02.375, Buddy Lauer 4:44:20.191, David Sumida 4:53:26.732, Randy Kelsberg 4:53:47.091, Paul Batakis 4:57:08.673, Jame Morikawa 4:58:10.590, Mark Isfeld 5:02:48.134, Chet Blanton 5:20:14.036, Kevin Kolnowski 5:42:57.553, Steve Layne 5:46:09.666, Charles Uehara 5:49:18.345, Gerald Durkan 5:52:59.811, Gary Bulson 5:54:03.294, Todd Kimball 6:20:19.301.

60 and over-Barry Masuda 4:02:38.113, Wojciech Szymanski 4:16:33.234, Jerry Welch 4:19:19.713, Steve Kreider 4:40:36.853, Juki Taguchi 4:45:46.423, Robert Murray 4:54:16.521, Carlo Vanini 5:21:54.886.

Female

19-29-Alicia Gohn 5:27:14.521.

30-39-Gabriela McClure 3:18:25.047, Shantelle Pierce 3:26:29.079, Jenny Lagerquist 3:28:57.029, Krissandra Berens 3:32:11.944, Meredith Kuba 4:19:44.660, Jodi Jackson 4:20:46.725, Christie Newsom 5:12:23.535.

40-49-Patricia Jennings 3:59:07.025, Marsha Sarver 4:11:17.931, Yuriko Kado 4:13:16.722, Angela Farrell 4:19:39.207, Laura Dunn 4:20:41.814, Marta Downing 4:57:36.483, Johanna Waters 4:57:48.930, Lyda Liu 5:16:28.981, Petra Lee 5:34:21.845, Stephanie Tiger 6:43:18.000.

50-59-Jane Faulkner 4:01:09.497, Colleen Crane 4:44:19.195, Loredana Barth 5:33:04.911.

60 and over-Catchy Fritchen 4:07:55.350, Karen Kenny 6:09:13.377.

Relay

Team Lorenzo Pedrini 3:49:25.983, Team Peter Merriman 4:16:00.980, Team Livio Menelau 4:41:24.287.

Feel free to leave a comment for the riders!

Thanks for stopping by and supporting these fine athletes.

Suzie Cooney, CPT

Suzie Trains Maui  http://ww.suzietrainsmaui.com
808-283-2121

photo by Simone Reddingius

     Thanks everyone for coming out and showing your Aloha and braving the waters under the moon.  It was simply amazing as the moon was rising behind us, looking back at the paddlers with their green glow sticks!  Even the Mels showed up all the way from Haiku!

photo by Simone Reddingius Full Moon Paddle August 24 2010

There were shooting stars and a little bump on the water for a little night surf action!

A special thanks to Simone Reddingius for capturing these killer shots, to Jeremy Riggs and Randy Rouse for leading the pack and to Kyle Ellison and Donny for sweeping and keeping an eye on he group on the water. Deb Driscoll is not allowed to have more than one glow stick..    Ha Ha. 

Next time, maybe a little more water time and a beginner group? 

Join us next time in September!  Stayed tuned and join us for an amazing experience!

Here are some more photos by Simone:

photo by Simone Reddingius

photo by Simone Reddingius

photo by Simone Reddingius

Kihei Full Moon Paddle photo by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingius

photo by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingiusphoto by Simone Reddingius

photo by Simone Reddingius

photo by Simone Reddingius

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

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

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

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

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

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

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

WHAT’S SUP?

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

THE BENEFITS OF SUP

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

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

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

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

WATER SAFETY

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

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

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

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

BOARD TYPES

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

There are basically three types of boards:

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

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

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

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

A FUN DAY ON THE WATER

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

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PADDLES

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

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

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

SUN PROTECTION

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

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

ENERGY AND HYDRATION

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

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

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

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

Aloha and in good health,

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

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

(weather permitting)

Glo sticks provided to first 70 people.

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

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

By Suzie Cooney,  CPT Suzie Trains Maui

Keeping an exercise log can help you stay on track with your fitness and diet goals.         

I know making progress toward your health, diet and fitness goals isn’t easy … especially if you aren’t keeping track of that progress. People hire me to hold them accountable. But once you are on your own, you will have longer lasting results and continue to see your body changing if you keep track of your progress. I always try to impress upon that you will see a change more quickly in your body if you keep track. Just like keeping a food journal will more than like double your weight loss!

 Here are some great tips to ensure you the success you desire!

Measure your success and progress:

One of the basic principles of weight training is progression. During each additional workout you need to challenge yourself to stress and overload the muscle a little more than the last workout.  I love to help clients with this. First set we may go easy, but the second set, get ready! Depending on your goals, this progressive overload will continuously strengthen the muscle, increase endurance, size or a combination of the three.

However, if you don’t know how much weight you used, the number of repetitions or how many sets of a given exercise you performed, it becomes very difficult to consistently overload the muscle and make progress.

If you keep detailed notes of your exercises, the order in which they were performed in, the weight used, repetitions, sets and rest periods, you’ll always know exactly what you did in your previous workout. This will help you make sure that your next workout is slightly different and slightly more challenging than the last.

Exercise Logs Help You Identify “dull points and plataues” in Your Workout

Actual Exercise log 3 days a week

Here’s an example of a real training log of one of my clients. He trains 3 times a week and by the end of the week we made great strength gains which is one of his goals.

Ever have a workout where you felt weaker than normal during a particular exercise? 

This can be the result of many factors, including over training, the order in which you performed your exercises, the intensity or volume of the exercises you did before the current one, or even whether you did cardio before your weight training.

Training logs provide a quick way to look at all of the different variables in a given workout and identify factors that could be impacting your performance. A variable can be either, speed of the repetition, if you are on 1 leg or 2, or by simply increasing the weight or by decreasing your rest period in between sets.

 For example, performing tricep exercises before other large pressing movements can leave you weaker than normal when performing chest or shoulder presses later in your workout.  

 If you can quickly look at all of your exercise information from previous workouts in one place, you’re more likely to notice that whenever you perform tricep press downs before chest presses, you can’t perform as many chest presses.

 With this knowledge, you can now try changing your order of exercises to see if it improves your chest press performance. And you’ll know whether it works, because you’ll have recorded it.

If you weren’t keeping an exercise log, this type of performance review would not be possible.

”Keep It Real”

You are only cheating yourself, so be real with yourself. The uncomfortable truth is that most people overestimate the amount of work they perform during their workouts or weight training. They’ll jump on a weight machine or pick up a pair of dumbbells, pump out a few reps and think that they’ve worked harder than their last workout. But how do they really know? They usually don’t.  Unless, of course, they are keeping an exercise log.

Writing down the details of each workout lets you have a true and realistic view of your performance in the gym. Self-deception never resulted in a better physique or improved health and the very act of recording your training regimen ensures that you are conscientious of what you are actually doing during your workouts, versus what you think you are doing. This is critical to meeting your short- and long-term fitness goals.

Break Training Plateaus

Training plateaus are inevitable for everyone, regardless of their level of experience or motivation in the gym. The body’s predisposition is toward maintaining the status quo when it comes to strength, endurance and muscle size. It’s not unusual for someone who has just started exercising or weight training to make fairly rapid progress in the first six months and then hit a wall. For more experienced gym-goes, those plateaus come more frequently.

DID YOU KNOW? The more fit you become, the more challenging it is to improve your performance or add additional muscle, since highly-conditioned individuals are often closer to reaching their genetically-determined potential than beginners.

But breaking through a training plateau is much easier when you can look back over subsequent workouts in your training log and identify the practices that resulted in progress, or those that maintained the status quo.

 For example, let’s say you want stronger, more well-developed shoulders but just don’t seem to be making progress, despite performing set-after-set of dumbbell shoulder presses. 

 You look in your training log and notice that you are always performing shoulder presses after your bench presses. Bench presses activate the triceps and front deltoids (front of the shoulders) to assist during the movement, so you decide to try shoulder presses first in your workout, when your deltoids and triceps are fresh.

 Suddenly you find you have added 15 lbs and an additional three reps per set, just by reordering your workout. The next thing you know, your shoulders are looking larger and more defined.

You know this because your training log told you so.

Often, breaking a plateau is requires nothing more complicated that trying something new or making a slight change in what you are doing in the gym. Keeping an exercise log or journal of everything you do each workout ensures that you never stay in a rut for too long.

Stay Motivated by Keeping and Exercise Log

Ever have one of those days when you feel like you’re not making progress toward your goals in the gym and you get down on yourself? It happens to everyone and even to me!

One of the great things about training logs is that when you’re feeling a little less motivated than usual, you can page back through your workouts and see the progress you’ve made over time.

Whether you’ve been working out for six months, a year, or six years, people often forget just how far they’ve come since those first days in the gym. Saving your training logs allows you to go back to your very first workouts and see how much you’ve actually progressed. Sometimes this is all it takes to get you fired up about working out again. It also helps create a sense of pride in what you’ve accomplished.

Keep Focused on Your Goals

When a client comes to me for a session, I can usually tell how they are feeling and how they might perform. But I always ask them on a scale of 1 to 10 how there are feeling before we start so I know how to load them up or maybe take it easy in the beginning. Training logs don’t have to be just for recording exercises, weight, reps and sets. A good training log will also contain notes about miscellaneous items like the amount of sleep you got the night before, your energy levels before and after exercise, whether you ate before working out, what your mood was like, the amount of time your workout lasted and even things like whether you felt a cold coming on, or were recovering from an illness.

All of these factors can impact your performance. Being aware of how the effect your workout can help you make lifestyle and diet adjustments that can improve your progress and lead a healthier, more satisfied, and fit, life.

Bottom Line: Be Consistent with your  Exercise Log

Keeping an exercise log is one of the single most effective methods of ensuring that you reach your fitness and exercise goals and continue making progress. We all have goals in life as we do in fitness and health.

Reward yourself at the end of the week or the month if you find that you are making good progress. Recognize that you may have good days or bad days, good weeks or weeks that didn’t turn out as you planned. That’s okay. Regroup and continue.  You’ll be so proud of yourself as you look back at the month before or event the year before!

 I’m always proud of all my clients and each day is a new day to keep your body healthy.

 If you’d like me to send you the exercise log I give my clients, feel free to contact me at http://www.suzietrainsmaui.com

 Keep up the good work! You can also follow me on Face Book   http://www.facebook.com/suzietrainsmaui.com

Aloha,

Suzie

OluKai Ohanas

I have a very active lifestlye here on Maui! From the training studio to the beach getting ready for down winders. surfing and everything else. I wear my women’s designed, “Ohana” style slipper and enjoy the comfort  and the high quality. 

OluKai Ohana Slipper

The OluKai’s philosophy in sport and life reflect what it means to be apart of the special Ohana as we live our lives on the islands.

“The OluKai ‘Ohana encompasses everyone who touches the brand – craftsmen, artisans, designers, sales teams,retailers, customers – as well as the culture that inspires it.”  Click here to learn more about how OluKai gives back to the community and shares Aloha to all of those who wear their footwear.

I recommend this slipper for it’s style, comfort and durabilty for all that you do in your active life! There are many great styles to choose from.  Experience for yourself and go to:

  http://www.olukai.com 

Thank you again OluKai for supporting my efforts on Maui and how you give as you do to our Ohana, and others across the world.

Aloha,

Suzie Cooney, CPT of Suzie Trains Maui

   For inquiries on my training services please go to http://www.suzietrainsmaui.com

        you can also follow me on facebook: http://www.facebook.com/suzietrainsmaui.com

Kalama takes Crown at 5th Annual Naish Paddle Championships

Seven minutes and 23 seconds. That was the pace per mile of legendary Maui waterman Dave Kalama in this past month’s Naish Paddle Championships held on the 9.54 mile course from Maliko Gulch to Kahului Harbor.

When you think about it, there are a lot of people who can’t even run a mile in 7:23. In fact, in last year’s Hana Running Relays, 109 of the 127 teams failed to have a faster mile pace than 7:23. Far more complex than putting one foot in front of the other, a downwind run on a stand-up paddleboard requires balancing on an oversized board nearly a mile offshore, all the while being buffeted by 20 knot winds and weaving amidst rolling ocean swells that are hell bent on flipping you over. Needless to say, the competitors who tackle the annual Maliko Run are considered to be some of the finest water men and women on the planet

 Walking through a rain-soaked Maliko Gulch on the morning on July 18^th, the entire coastline along the rock strewn beach was a veritable Who’s Who for some of the world’s top watermen. Names like Kalama, Kerbox, Trudon, Mitchell, Moller, Alexander, and Menelau all intermingled with other local entrants in preparation for what is considered by many in the sport to be one of the finest downwind runs on the planet.

With a record 204 entrants from 6 countries competing in both the stand up and prone paddle divisions, for the first time in the event’s history a staggered start was issued inside of the bay in order to accommodate the ever-growing number of participants. In the end, however, it was Dave Kalama who crossed the finish line first at Kahului Harbor in an overall time of 1:13:48, a mere 23 seconds ahead of Ha’iku’s Livio Menelau.

Menalau—who actually edged out Kalama in this past May’s OluKai paddleboard race held on a shorter course—in a nod of respect to one of the sport’s pioneer’s simply attributed his second place finish to the fact that “the difference between me and Dave is that he is Dave…he is one of the best paddlers in the world”.

Kalama on the other hand—who was unable to finish last year’s event due to a broken piece of equipment—admitted he was “very happy” to be able to come back and win this year’s event after so much hard training since last year’s race. With respect to being able to win such a prestigious race on his home island of Maui, Kalama let on to the sentiment that “if you’re smart you cherish times like these, because they don’t come around very often”.  Perhaps prophetically, Kalama likened the sport’s explosion in popularity to that of longboard surfing in the 1950s and ‘60s, where you not only have a new sport that appeals to a wide range of people, but one in which the myriad capabilities, innovations, and advancements in the sport are seemingly endless.

While it’s no doubt that it’s an exciting time to be a stand up paddler, it’s not just the men that are pushing the boundaries of the sport. Overall women’s champion Andrea Moller of Ha’iku—who posted an impressive 10^th place finish overall only 8:23 behind Kalama—firmly believes that with a little bit of training and determination “any woman can do it” and it isn’t a sport that’s only for the boys. Seeing as 10 of the top 100 finishers were women paddlers, it appears that Andrea could easily be right. Asked if she plans on beating Kalama anytime soon, Moller tongue-in-cheek boasts “sure I will, in maybe 20 years, if he gets 20 years older and I stay the same as I am now”.

Kyle, your time wasn’t bad yourself!  I didn’t see you sneak by me!

To read more about Kyle’s journies and see amazing photos from Aisa to New Zeland, check out his site called: Kyle The Vagabond  or go directly to: http://kylethevagabond.com/

Kyle Ellison Author/SUP paddler/Travel Journalist

I hope you enjoyed this superb reflection of a day in a race with Dave Kalama. Check out his site:  http://www.davidkalama.com/

Suzie Cooney, CPT   of Suzie Trains Maui
http://www.suzietrainsmaui.com