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Welcome to SUPtrainer.com!  We believe that Stand Up Paddle (SUP) is one of the best ways to get a great workout and have fun while doing it!  Our objective of this site is to provide information on Health and Fitness specific to SUP.  Download our FREE E-book to get started and we will provide rugular content updates to keep you in the healthy and stoked!

Saturday
06Feb2010

Squat Variations to Improve Your Strength and Balance While On Your SUP!

DateSaturday, February 6, 2010 at 9:02AM

Here's one of my all time favorite exercises that really works your balance, strength, and core.  It is a squat with dumbbells with a clean and shoulder press.  You can use light weights in the beginning and move up from there and when you get better at it, do it on the Indo Board.  I'm using the Indo Rocker Board since that is what I currently have in my home gym.  This is a great exercise to do when the weather is bad and you can't get out and paddle.  For more fitness tips, download my FREE E-book on SUP fitness training, it has 9 different workout programs you can do to improve you health, fitness, balance, and paddling!  Give this exercise a try and leave a comment below to let me know how it goes!

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Monday
18Jan2010

TRX / Indo Board Fusion Exercises - Great For SUP!

DateMonday, January 18, 2010 at 12:54PM

Both the TRX and Indo boards are great ways to train your core for Stand Up Paddle Surfing.  Here are some great exercises you can do using BOTH of them!  Post your comments below about how they work out for you!

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Saturday
02Jan2010

A Tutorial On How To Use The Indo Original Flo GF

DateSaturday, January 2, 2010 at 8:46AM

Here is a video I posted on our other website that is meant to explain how to use the Indo Original Flo GF for balance training, posture, and core stability.  I wasn't going to post it here, but it is VERY applicable to Stand Up Paddle Surf training.  I have been using this Indo Original Flo GF with my clients and I'm finding that it is so valuable to use on One Foot!  Training one foot at a time is a great way to break your balance down to into finer segments and target one leg at a time.  If one leg is stronger (which usually is the case) then you can target that leg more to build up your weak links.  Enjoy!

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Tuesday
15Dec2009

5 Stretches you can do on the sand before paddling 

DateTuesday, December 15, 2009 at 5:06PM

Here are 5 easy to do stretches that will help you perform at your optimum while paddling on your stand up paddle board.  They are all easy to do on the sand right before launching and will help you prevent injury as well. 

They are:

1. Lat Stretch

2. Shoulder/Triceps Stretch

3. Hamstrings Stretch

4. IT Band Stretch

5. Figure 4 Stretch - (for piriformis) 

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Sunday
06Dec2009

DEC '09 SUP DEMO DAY IN SANTA BARBARA

DateSunday, December 6, 2009 at 4:42PM

I went up to SB today to go to SurfingSports' SUP demo day to check out the new stuff they have going on.  Wardog and Deb are always on top of the new trends - Plus, I have been anxious to get a new 8.3" quickblade paddle. 

They didn't dissapoint!  I tried 3 of Wardog's personal quiver custom built boards from North Pacific Surfboards and I must say that they are the most stable, yet maneuverable boards I have ever tried - even at 8'10!  They have a quad +1 fin set up which makes them great for surfing or for just going for a paddle, and they are super durable and light since they are so small.  I think they are an all around great board for what I am looking for.  Here is a gallery from the day.

Wardog has a 10'6" stinger board which seems to be a great board for "Big" California days.  The cool thing is about getting this custom made is that if you are smaller like me, you can just ask them to scale it down to 9'3" instead of 10'6".  Thanks to Wardog for a great day!

AuthorJon Ham | Comment1 Comment | Print ArticlePrint Article |
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Sunday
22Nov2009

Lake Sherwood Stand Up Paddle - What a Treat!!!

DateSunday, November 22, 2009 at 6:54PM

Last week I received a phone call from Russ who lives about 10 minutes from me on Lake Sherwood.  Russ bought a couple of training sessions at a fundraiser for the Boys and Girls’ Club of Conejo/ Las Virgenes.  We set up an appointment and I quickly learned that he was in to kayaking on the lake.  Since he was eager to strengthen his core to improve his back issues, and lives directly on a beautiful lake, the logical transition was to get him on a stand up paddle board.   So, my paddle bro Chris drove from Malibu out to Lake Sherwood and met us out on the lake for an early morning paddle. 

It was a chilly morning, down in the lower 40’s, and it took some time before we could feel out.  After about 40 minutes it warmed up and was quite enjoyable.   We explored all the little nooks and crannies of the lake, and saw where they were currently developing new lots along the coastline. 

Russ is interested in strengthening his core, and it was AMAZING how doing stand up paddle on a lake was a strong assessment tool for me as a trainer.  He mentioned that the board would paddle straight when he had his paddle on the left side of the board, yet the board really moved left when his paddle was on the right side.  I spent a few moments observing his posture, paddle stroke, and assessed him from a few different angles – side, back, and front.  Long story short, he was so heavily favoring his strong leg (left), which caused his board to naturally lean on the left rail, constantly directing the board to the left even when paddling on the left side which should take him to the right. 

I am going to see Russ tomorrow where I will put him through a training regimen to help his muscle imbalances, improve his posture, strengthen his core, and improve his balance, all of which I presume will help decrease his low back pain.  With consistent work he will be able to drastically improve his situation and have lots of fun at the same time.  My plan is to make him work his legs independently of each other by doing one legged exercises on the Indo Board with the flow cushion, TRX exercises to strengthen his core and improve posture, and hopefully we can get him using the ball as his office chair while at work.  This is just a start, and I know that if Russ does these exercises, paddles on a regular basis, and continues to do his fantastic stretching routine which he has been doing religiously for quite a while, he will feel much better and be doing just about all he can do to keep moving forward in his health and fitness. 

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Tuesday
10Nov2009

Naish SUP North West

DateTuesday, November 10, 2009 at 4:27PM

Here's a fun video from Naish on a SUP/Kiting Surf trip on the north west coast up to Canada.  Who knew Stand Up Paddle mixed with Black Bears???  Pretty cool stuff.  The SUP is great for getting out in Nature, and here is a great example of that. 

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Tuesday
03Nov2009

TRX Interactive Anchoring Solutions

DateTuesday, November 3, 2009 at 9:10PM

This is the beginning of an interactive set of videos I uploaded on You Tube that lead you through a series of locations you can hook up your TRX!  Now is the time to begin planning your Fitness New Year's Resolutions!  So start taking control of your fitness by getting a TRX and setting it up... anywhere!  As you all know, I think the TRX is excellent for Stand Up Paddle Fitness Training, and I use it every day!  I hope you can use it to help you in your training!

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Monday
02Nov2009

Awesome! SUP in Teahupoo Tahiti - Patrice CHANZY

DateMonday, November 2, 2009 at 5:18PM

Just thought I'd pass this along since it is soooo super cool..

JH

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Friday
23Oct2009

STAND UP For Womens Health and Fitness at the Four Seasons Resort Maui at Wailea Beach Hawaii January 9 2010

DateFriday, October 23, 2009 at 8:43PM

Come Celebrate Women’s Health and Fitness on the beauitful island of Maui!

Event:  “STAND UP For Women’s Health & Fitness” at Four Seasons Resort Maui at Wailea Beach on the beautiful Island of Maui.

Location:  Wailea Beach, Four Seasons Resort Maui at Wailea , Hawaii

 Date:  January 9, 2010  Time: 8am -2pm

Come join the Aloha and learn how to do the fastest growing water sport in the world on the beautiful island of Maui at Four Seasons Resort.  Stand Up Paddle Surfing (SUP) is making surfers out of everyone.  You’ve seen the “Stars” do it … now it’s YOUR turn!  SUP will improve your balance, endurance, strength and mindset.  Receive patient, guided instruction from professional instructors and experience the feeling of the “surfer’s glide”. 

“STAND UP for Women’s Health & Fitness” is a FREE, non-competitive event to promote healthy lifestyle choices, self-confidence and breast cancer education for women through sport, nutrition and self awareness.  You’ll not only enjoy learning to SUP, but also to Hula!  Enjoy inspirational guest speakers, plenty of healthy treats and fun prizes.  Maybe you’ll even win your own Stand Up Paddle Board!

Join Maui’s premier fitness trainer, sports and lifestyle model, weekly Health and Fitness contributor  to the “Maui Breakfast Club” radio show, and columnist, Suzie Cooney (suzietrainsmaui.com) and the Four Seasons Resort Maui at Wailea this January 9th, 2010 for an exciting day to learn this fun sport. Also supported in this event is the American Breast Cancer Foundation.

“The Four Season’s is the ideal location to introduce Stand Up Paddling to beginning enthusiasts.  It has a beautiful beach and its calm, clear waters offer the ideal, safe paddling conditions. Plus it’s on Maui, the best place in the world!  You might even see a few sea turtles and whales!” says professional instructor and event co-host Tommy Callan of Beach Boy Events.

For more information or to join other sponsors please contact: Suzie Cooney at suzie@suzietrainsmaui.com or Tommy Callan at tommy@beachboyevents.com.

Official Website to register and become a sponsor:  http://www.standuppaddlingfitness.com/

or email  info@standuppaddling.com

Stay tuned for more details.  Days events and schedule coming soon!

Tommy Callan
Beach Boy Events
808.250.3748

Suzie Cooney, CPT
Suzie Trains Maui
808.283.2121

 

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