CORE STABILITY EXERCISES FOR SURFERS USING A FOAM ROLLER:
These photos of me were taken by Simone Reddingius from page 53 ( all rights reserved )from the book Surf Survival The Surfer’s Health Handbook. Here we’re showing you how you can improve core stability for surfing by using the self myofascial roller or also referred to as an SMR roller. It’s like a self massage when used as a way to roll out tired and sore muscles. For more exercises to help you gotta see these: See my video
The self myofascial roller is a dense piece of foam, 36 inches in length by 6 inches across in diameter and is often seen in most gyms. They do come in different densities so be sure to start with the easiest or less intense one. That is usually the ones that are white. In this illustration we are using the more dense, stiff roller. Continue reading Core Stability Exercises for Surfers
In preparation for the 4th Annual OluKai Ho’olaule’a and anytime you venture into the ocean, open ocean endurance is not something to take for granted and it is a required physical and mental element that all water sport enthusiasts must have, especially when faced with huge walls of water moving and changing conditions. Besides navigating current changes, surface wind speeds, waves or deep troughs, often experienced and non-experienced folks can get into serious trouble or lose critical momentum needed to paddle over, in and through some of the roughest patches that can form underneath you, near you, in front of you or behind you.
This article is helpful if you’re a prone paddler, surfer, kayak paddler, canoe paddler or stand up paddler. Are you ready if your canoe hulis and you lose your paddle? How to you react if you fall of your down wind board on a big day on Maliko? How prepared are you? Do you carry a waterproof pouch with your cell phone or better yet, a GPS unit? Do you have a regular cardio routine that includes intense bouts of intervals? Do you cross-train? If you’re pausing to think about anything of these questions, then it’s time you take good inventory and learn all you can and implement now. ( See tips below ) Also contributing, is Stacie Thorlakson, MCKC Maui Canoe & Kayak Club board president.
Listen to Suzie's radio segment here!
Listen here for Suzie’s Radio Segment on Open Ocean Endurance:
The Physical Part:
1.Equipment Check: Check integrity of leash, tighten all fins, repair any major dings, tighten drain plugs, charge and take cell phone, fill Camelback, pack extra energy gel, waterproof whistle, wear sun protection, if a one man canoe, strap on an extra paddle.
2. Fuel: Charging the ocean requires food in your belly and hydration to reduce cramping. I like to suggest oatmeal or any complex carb at least an hour before departure. What’s great are two pieces of a nutty whole grain bread with a protein spread like almond butter or low salt peanut butter. Coconut water is a favorite of mine that offers lots of potassium which allows you to hydrate more quickly. I also squirt a full pack of an energy gel before a Maliko run. I avoid caffeine or super charged sugary drinks as these can actually dehydrate you and cause your energy to crash hard.
3. Body: Strength, stamina and cardio, and more intense cardio. The biggest thing I notice when training my sport specific athletes or weekend water warriors is the lack of cardio and cross-training. It’s a common component that get’s overlooked but it’s so important. Strength and body stamina takes time to build but is necessary too. There are many formulas on the how to and it’s based on your sport, your goals and your current level of fitness so I can’t write one program to fit you all. You’ll have to come train with me for your specialized program. Continue reading Open Ocean Endurance Radio Segment with Suzie Cooney of Suzie Trains Maui
August 16, 2011Taken from the Maui Breakfast Club: Suzie Cooney of Suzie Trains Maui, Health & Fitness Segment every Tuesday morning at 7:38 am on KNUI 900 AM. Listen Here:
Mental Wellness: Why We Need to Have “Hope” for Our Body’s Health and Our Mind’s Health Radio Segment with Suzie Cooney
As some of you know, I am a huge advocate when it comes to spreading the word of mental health. With the world facing so many challenges, it’ s no wonder why we’re more stressed, depressed, over eating, under eating, turning to alcohol or drugs or worse yet, some are choosing the sad path of suicide. But, there is one thing that somehow keeps us all going and that is “hope”.
Without it, we wouldn’t get out of bed, practice our lessons, exercise or help another. Hope helps us conquer the unknown, the uncertainty that faces many of us. Hope is also the mantra used in the world of mental health professionals to encourage all of us to believe that there is a tomorrow that will be better. I believe our President’s message also includes the word hope.
The word “hope” defined by Wikipedia: http://en.wikipedia.org/wiki/Hope Hope is the belief in a positive outcome related to events and circumstances in one’s life.
This segment was especially important to me, for I personally manage a loved one, my mother who lives in a world of delusions, hallucinations, and fear, where some of her biggest challenges during a given day is riding the bus and returning home safely. Each day, each hour or each minute can change from function to complete dysfunction. Her disease is schizophrenia and like other brain disorders, it can diminish the feelings of hope and be clouded by thoughts and voices that are not hers. One thing she holds onto is hope.
( If you missed link above: Listen here )I remember marching on the steps of the capital in Sacramento in 1995 with my mother some years back for a NAMI rally with signs that read, “Don’t give up the hope“. I marched with her and my shoulder sling from some mountain bike accident or something; holding my sign too. Once again the government was cutting funding to a much needed program. But, we were not giving up hope for a positive outcome.
Speaking of positive, the word “positive” is another form of shaping a healthy mind and adds to our word hope to help us manage our hope. We’re always told to remain positive in times a great trouble or large challenges. This is easier said than done when it’s you that must remain positive. You wonder how it is, why some people are always this way?
I’ve discovered that there is a proven inverse relationship that helps us maintain our physical health when we are able to focus on keeping our mental health fit as there is a relationship to having hope. A study performed at the Keen University in New Hampshire studied the relationship of hope and having an optimistic, positive outlook when dealing with chronic pain. The results revealed that there is a better outcome of managing illness, chronic pain and other physical challenges if one has hope, optimism and a positive outlook.
As a health care professional, I try to encourage my clients and those I mentor to look at things in a different manner. One doesn’t wake up and say, “I’m going to be positive.” It takes time to reshape one’s behaviors and ways of thinking. It’s a process. Just like losing weight, it takes time if you want to keep it off. It takes effort and a mindful attempt to look at the world, your life, your situation and most importantly, your health in order to have this thinking stick.
I hope you enjoyed the radio segment. A special thanks to the Maui Breakfast Club and to you for spreading the word of mental health and wellness. It does a body good.
Suzie Cooney, CPT owner of Suzie Trains Maui and Mental Health Advocate.
Previous Radio Show: August 9th: Shred to Shed Losing Weight with Stand Up Paddling.
Follow Suzie on Facebook for up to the minute updates: http://www.facebook.com/suzietrainsmaui
Resources I recommend:
NAMI: National Alliance on Mental Health: See my article for NAM here: Standing Up for Mental Illness
“Inspiring Hope Through Research” by Dr. Robert M. Post, M.D.
Columnist for Wall Street Journal: Health: Melinda Beck
June 25th, Saturyday 2-4pm Barnes & Nobles
- L to R Maui surfer Joel Edwards, Suzie Cooney book fitness model, Clay Everline, MD., Simone Reddingius book photographer
Up and coming surf pros get Clay's autograph!
Clay Everline, MD., wife Kristina were on Maui and greeted with lots of Aloha from fans with smiles and lots of questions! Even a few of the young up and coming surf groms came to shake Clay’s hand and get their autographed copy! They were super stoked.
Clay lives on the N. Shore of Oahu and is often seen on the beach ( if not surfing ) who is ready for anything at all the big contests! He’s been my head doctor at my events and as a surfer he knows that sometimes even on the smallest of days, big things can happen.
Introducing Clay Everline’s et al, Surf Health Handbook! I know Clay personally and think this is the most helpful, comprehensive book all surfers and water sports enthusiasts should have in their car or on their book shelf. As their fitness model for the book, he is spot on with the warm ups, exercises to help prevent injury and shares what to do if the worst goes down. Get it now! Excellent work Clay! Suzie
The surfer’s health handbook
Skyhorse Publishing, Inc. NY, NY
Written by 3 hardcore surf docs, this book gives surfers the complete lowdown on surfing related medical problems; how to diagnose them, how to treat them, and how to prevent them. With chapters devoted to first aid, fitness, dangerous marine animals, big wave surfing, overuse injuries, surf travel medicine and more, Surf Survival is a book no surfer should be without. Surprisingly entertaining, and very comprehensive, over 300 pages of text and 200 illustrations and photographs describe in practical terms how to deal with the myriad of injuries and ailments that can afflict surfers. From shoulder dislocations to surfer’s ear, fin cuts to first aid kits, this book is written for surfers who know that self-sufficiency is the name of the game. Don’t leave home without it.
“This thorough, authoritative and oddly enjoyable book tells you not only how to treat surfing’s myriad ailments, but also how to prevent them. For that reason alone, it might be the most important piece of surf literature you ever buy. All that,plus lots of photos of gnarly injuries.”
- Steve Hawk, former editor of Surfer magazine
“Nobody has thought more, studied more, or cared more about the lifelong health and survival of surfers than Mark Renneker. Surf Survival brings together all that priceless knowledge, along with invaluable contributions from Nathanson and Everline, to make a must-have volume for every surfer everywhere. From surf-specific wilderness first aid–critical on any serious surf trip, anywhere on earth–to big-wave safety and even the very real scourge of surfer’s ear, it’s all here. Don’t even think about it: if surfing plays any role in your life, you need this book.”
-Daniel Duane, author of Caught Inside, A Surfer’s Year on the California Coast
“I’ve read over 100 surfing-related books, but Surf Survival is the first one that I’ll carry with me on every surf trip. ”
-Drew Sievers, The Waterman’s Library
“Good medicine, and a fun read in the bargain. Read this book and surf until
Continue reading Good Turn Out for Book Signing Maui June 25th Surf Survival:The Surfer’s Health Handbook