Whether you’re just learning to surf or pulling into a nice hollow Honolua Bay wave, the thrill of surfing or dreaming of a wave like this is definitely good for your health. Here, Maui photographer, Simone Reddingius captures this surfer dropping in. His muscles are ripped, he’s focused and you can bet his heart rate is high. The endorphins that make you feel so good are exploding as he carves that gun into the blue room for that magical moment. This, you can be sure is good for your health!
CLICK here to see more of Simone’s fine surf photographer and other talents.
Also, check out all the photos from recent Suzie Trains Maui ENews Highlights of Naish & Suzie Trains Maui SUP Fun Beach Fitness & Paddle Challenge special guest Kai Lenny, as 55 participants finished FREE event. See the famous “taco rolls in the sand”. See photos and event highlights.
Gear & Board Reviews: The Alana Series featured here is oh so lovely. Don’t let the frills or flowers fool you. These two high performance boards are delivering waves of fun and miles of exlporations!Follow @SuzieTrainsMaui
Please feel free to post a comment and tell us how you love to surf to keep healthy! Also, any tips you want to share about how you approach the New Year to make good lifestyle choices, feel free! Mahalo!
Happy New Year! Suzie Cooney, CPT owner of Suzie Trains Maui
Introducing Matt Lennert, long distance and wave SUP paddler, SUP event director, windsurfer and surfer; stopped in for an all-on SUP performance tune up with me in my studio during his recent visit to Maui. He was up for any challenge, that’s for sure! I threw medicine balls at him full speed while he managed to amazingly hang onto whatever training apparatus I placed him on top of.
His sheer determination and already a finely tuned athlete; he was on top of his training game. Wow! He performed well this day and left with a good sweat. Unfortunately the conditions for a Maliko Run were not up to par but we’ll have to try again Matt when you come back with your family!
Paddle Your Way Sexy! SELF Magazine July 2011 Issue:
Stand up paddling definitely gets you in AMAZING shape. Brody Welte in Florida mentioned offers some tips through his paddle fit course on how to do so. I also teach SUP beginner to advanced, and as a competitor know first hand that this sport will transform your body! Anyone can do it and you don’t have to know how to surf!
Strong SUP Legs for Flat Water, Waves and Gliding Power Part II: Strength
Suzie Cooney for Naish
Strength Exercises for your Legs
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.
Last week we focused on recruiting the finite muscles around your feet, ankles, knees, inner thighs and hips to promote quicker reaction times and improve your stability and balance. This week, I’ll be walking you through exercises to improve your leg strength, endurance and power.Remember when you were first learning to stand up paddle? You may have felt like your legs were like jello and your feet and arches may have burned a little too while you were death-gripping the deck and trying to put it all together. That too shall pass as you develop and strengthen the muscles of your legs and simply spend more time on the water!
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.
This Week: Strength Exercises
Your glutes (larger butt muscles) and quads (front thigh muscles) are the very large muscles of the legs and offer tremendous power as you shift your body and change position on your board. If you want to kick some butt on the water…do lunges! Lots!
Again, I like to challenge myself when I’m at the beach, so I go shoes off. If you do train at the beach and are used to wearing shoes, you will really notice all the muscles in your feet working hard to stabilize you as you enter the exercise and as you push off. You can do these lunges with the same leg or alternate legs.
Exercise: Simple Lunges
Equipment: weights (optional)
Progression Variables: Weights at side or on top of shoulders
Online Registration Now Open for the May 14-15 OluKai Ho’olaule’a
OluKai prepares to welcome paddlers, families and enthusiasts to Kanaha Beach Park, Maui, for the 3rd Annual OluKai Ho’olaule’a
Maui, HI (March, 23 2011) – Registration is now open for the OluKai Ho’olaule’a, a celebration of the ocean and cultures that surround it at http://www.olukai.com/hoolaulea. The event will be held at the Lae ‘Ula O Kai Canoe Club at Kanaha Beach Park, Maui, May 14-15, 2011.
Elite watermen, waterwomen and paddling enthusiasts of all ages will have the opportunity to race the legendary Maliko downwind run on Maui’s North shore, an eight-mile stretch from Maliko Gulch to Kanaha Beach Park.
A $15,000 prize purse will be shared equally between the Elite men’s and women’s divisions of the Stand Up Paddle (SUP) and OC1 races, while recreational paddlers will compete in age groups for trophies and prizes. The SUP race will start at 12:00PM on Saturday, May 14. The OC1 race will start at 12:00PM on Sunday, May 15.
Space is limited, register online by May 4 to receive a Premium Race Package including luau dinner, technical race jersey, and a pair of OluKai sandals. Online registration closes May 10.
Not a serious paddler? Ocean enthusiasts of all skill levels are invited to register for the ‘Ohana Fun Paddle. This 3-mile non-competitive, non-timed paddle starts at 9:00AM on Saturday May 14, and runs downwind from Paia Bay to Kanaha Beach Park. All human-powered ocean craft are allowed, and a portion of proceeds goes to the OluKai ‘Ohana Giveback Program benefiting Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.
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About OluKai:
Founded in 2005, OluKai was conceived from a desire for a premium ocean lifestyle brand with a distinctively different point of view and deep values. We are committed to building a unique and better class of products that blend ocean heritage with modern performance. The spirit of Aloha inspired the creation of the Ohana Giveback Program as our commitment to our Hawaiian family.
Whether you’re new to the sport of stand up paddling or preparing for an exciting Maui Maliko downwinder, having upper body paddling endurance and excellent balance will get you through the deepest troughs, maybe help you pass a competitor or help you enter bigger waves and swells with extra confidence and success!I like to be as efficient as possible when training, so combining the two is perfect.The following exercise is just a sample of what you can do to get stronger, develop faster reflexes, increase the rapid firing of your finite muscles that stabilizes your larger muscles, improve your timed runs and possibly reduce fatigue and/or risk of overuse injuries.It’s well known that SUP requires the entire body to perform and respond in unison. You’re never isolating one muscle group at any given moment.As you paddle, your entire shoulder complex, upper/lower back, feet, ankles, knees, hips and core (everything excluding your extremities) are executing each short or long stroke in a smooth, connected motion. Conditions can and do change, so adding some balance work is also a huge plus. I totally can tell that when I balance train, my reactions are sharp and quick.Based on your current level of fitness, ease into some of these more advanced moves and change the variables accordingly. You can simply start with your own paddle or select one of the suggested weights. I usually start light and advance to heavy, to fatigue.
The Exercise: Balance/Weighted Paddle Stroke Repeats:
Equipment: A weight: 4-10 lb medicine ball, 9-12 lb body bar or regular dumbbell
A balance platform: a small 12” inflatable disc or BOSU, INDO Board 24” Gigante inflatable disc, INDO Board or your own SUP Caution: if using an SUP board on a Gigante, you may want to remove the fins.
Kelly Moore, a waterwoman and former professional windsurfer, wants to make your water time more fun without the hassle of parking 2 cars for your long distance canoe paddles or SUP down winders! Long distance paddling is a great way to see the island and to stay in great shape.
Kelly Moore(BA Psychology), is a former U.S champion windsurfer, ranked 3rd in the world. Kelly has traveled the globe publishing her travel adventures and was the first woman ever to windsurf from Bimini, Bahamas to Ft. Lauderdale to raise funds and awareness for “Clean Water”.
In 2008, Kelly created “Camp Green Wave”; kids eco-adventure surf camps and after school surf club. Most recently, Kelly launched the “Moore Watertime” Maliko shuttle service through which she aims to make downwind coast runs more convenient and accessible to paddlers and water sports enthusiasts of all levels.
She drives, you play! Call Kelly today at 808-250-1984
All My Clients Love the INDO Board. Core, Legs, Upper Body. Surf & SUP Stronger NOW! Order Yours Here:
Suzie Rides for Naish International
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I Live and Play in my Olukai Kia’i Trainers
Surf Survival: A Must Have In Your Truck for Everyone See My Surf Training Photos
They Drive You Play: Maui’s Maliko Down Wind Shuttle
Gear & Board Reviews: The Alana Series featured here is oh so lovely. Don’t let the frills or flowers fool you. These two high performance boards are delivering waves of fun and miles of exlporations!Follow @SuzieTrainsMaui
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Category: Articles, Exercises, Product Reviews, Suzie Trains Maui E News | 
Tags: core training, exercise tips, gear review, Hawaii, health, healthy lifestyle, Honolua Bay, INDO Board, Indo Board Gigante Flo Cushion, Kai Lenny, Maliko Maui, Maui, Maui Breakfast Club, Maui healthy lifestyle, muscles, Naish, Naish Alana SUP board, New Years Resolutions, Robby Naish, Simone Reddingius, Stand Up Paddling, SUP, SUP Fitness, surf, surfing, Suzie Cooney, Suzie Trains Maui
Kelly Moore(BA Psychology), is a former U.S champion windsurfer, ranked 3rd in the world. Kelly has traveled the globe publishing her travel adventures and was the first woman ever to windsurf from Bimini, Bahamas to Ft. Lauderdale to raise funds and awareness for “Clean Water”. 
