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SUP Muse: Brit Oliphant

Posted on March 26, 2013 by Water Words

What’s the mental image your mind imagines when you hear about a teen spending a year on the beautiful rainbow island of Maui? Lots of fun, surfing, beach days and frolic? You bet! But if you think that’s all the possibilities you have not met one of the most amazing young waterwomen – Brit Oliphant. Brit knows how to play but she is also a force to be reckoned with when it comes to focus, dedication, training and making dreams happen.

Don’t let this laid back image confuse you – Brit’s got focus and a passion for excellence.

Just out of high school (a year early by doing her junior and senior year simultaneously), Brit has a love of life and maturity that’s rare at any age. While disciplined training has provided the fitness background needed to compete at the highest levels in the sports of standup surfing and paddling, an absolute love of oceans, rivers and people adds a special something else. So during the past 6 months as Brit lives life her way in Maui, she’s brought her SUP paddling and surfing skills to a new level.

Generating confidence and having a blast – Go Brit!

A winter of “whoa that’s big” surf, balance training on the slackline, running, running and more running and miles of windy to wonderful standup paddling has honed some serious talent to something more. Still full of fun and grins, Brit powered into the 2013 Surftech Shootout @ The Lane. She had an impressive performance, taking second ahead of Morgan Hoesterey. Surftech team rider, Candice Appleby held the top spot on the podium. Gracious and grinning, exuding the essence of waterwomen, it was very cool to see Brit and Candice celebrating the results of much hard work and dedication.

Four amazing waterwomen at the March 2013 Surftech Shootout

For about a minute and a half I considered getting a slackline to practice my own balance after hearing Brit talk about how much fun she has with that part of her training. Then it occurred to me that the 47 years’ difference in our age – maybe there was something more valuable about balance to learn from my buddy, Brit.

Keeping things in perspective and following the path that’s a balance of fitness, competition, travel, family and fun is Brit’s forte. Appreciation, an eye for opportunity and a willingness to move beyond the “comfort envelope” and work hard is a solid message for any of us.

So, why did I choose to profile Brit Oliphant as one of my favorite SUP Muses (along with Karen Wrenn and Suzie Cooney)? A “muse” is a catalyst for both change and a vision forward toward becoming our own best selves. Authentic and consistent, that’s pretty much how Brit lives her life and shares her aloha.

Who is YOUR SUP Muse? We’d love to hear from you via e-mail or simply connect with us on Facebook.

Take a look at the full event video – super fun for enjoying the event while planning to be there to watch next year.

*****

2013 Surftech Shootout: Surf & Sand Duel SUP Race Results

Elite Race Women
1st: Candice Appleby
2nd: Brit Oliphant
3rd: Morgan Hoesterey

Elite Race Men
1st: Slater Trout
2nd: Chuck Glynn
3rd: Matt Becker
4th: Anthony Vela
5th: Chance Fielder

SUP Senses: Listening

Posted on March 20, 2013 by Water Words

Taking a spin around the perimeter of a glassy lake at sunset, traveling upstream in a class I whitewater stretch or gliding shore-ward on a gently breaking wave or sense are alive. We experience sights, smells, the feel of water on our bare feet and the sound of water. We hear the swoosh of a glassy glide and the slap slap slap of small ripples playing off the hull.

Sometimes when I am training for a steady pace over a longer time or distance, I set the “metronome” to the sound of the slap-slap-slap of water on the board. 1-2-3 and then 1-2-3, switch sides and, 1-2-3 then 1-2-3 in a steady pace. It gets easier to maintain a pace with a steady beat going in my head.

Then comes a real eye-opener. I had a GoPro facing forward on the bow and then facing back at me during a recent glassy paddle as dusk approached last week. (video here) My 1-2-3 was way more slow in pace than I had felt while actually executing the pace. I needed to add some intervals – and soon! With just 51 days until the first downwind event of the season I want to be totally confident and ready to go my race and my skill level- but do it well.

Last Sunday I had the chance to paddle a sweet, but frosty 42 degree, 6-miler through two loops in the Deschutes River as it winds through Bend, OR. I went with a local SUP surfer and racer, Randall Barna. Randall watched my paddle stroke and tweaked my reach and return a bit. We discussed how much Karen Wrenn’s suggestion to keep my knees and hips facing forward even as the upper torso/ribs twist. Randall had a cool way of creating the image I needed to drive forward and be more efficient with my technique.

I tend to fall backward when tossed off balance, so Randall explained the reasons to stay fully balanced on all 4 corners of both feet. Rather than driving the board hard and down – then forward, the better image is “create a buoyant feel as you press the board forward with the sense of floating it lightly but firmly.” Thinking about these tweaks allowed miles to float by easily.

I still need to build a better fitness base for the upcoming paddle season. According to Suzie Cooney, CPT (of Suzie Trains Maui, a Naish team rider), “Music added to your own SUP training session can make a huge difference in you enjoying your training session and can actually help you increase your mileage and decrease your time. Get to know your heart and lung capacity and stress yourself accordingly. Make sure you are in good physical health and have proper clearance from your physician.” Great advice. I read her excellent article on training with a balanced tempo playlist, donned my heart rate monitor and had some great paddles so far this week. You can do the same. Take the few short minutes needed to explore Suzie’s online training article – then go enjoy standup paddling with all your senses!

It Takes a Village

Posted on March 11, 2013 by Water Words

As March delivers more daylight and some warmer weather, we’re back on the water more often these days. Having survived this much of ski season with knees in pretty good shape, it was a surprise when I managed to make them sore when paddling. As a precaution, since a few meniscus surgeries indicate I have very little cushion and some arthritis in the old knees, I had some injectable medication called hyaluronan delivered. It is a once a week procedure over 3 weeks (ouch!)

Using some GoPro footage (which should be done again from the back-of-the-paddler view) I was able to share my technique with some experts kind enough to provide suggestions. I tired out the very good advice from Karen Wrenn, Naish team rider, over the weekend. With knee braces on, a more narrow stance and full attention on keeping my torso rotation a bit higher toward the upper ribs I had a great time! The entire process of awareness and concentration almost made me miss the awesome sun on water and mild breezes, but not quite.

Keeping my knees tracking more forward really seemed to make a difference in my ability to “drive power through the board” for consistent acceleration. Karen mentioned that I might expect more after exercise soreness in the upper ribs area when i was getting the rotation closer to what might be ideal. I can vouch for that – in a good way.

Bridget Fitzpatrick Evans joyfully shares yoga with us bright and early in the morning.

Even greater reinforcement of how a body could be gently nudged toward a new (and hopefully, better) technique came with my 6 am yoga class at Groove Yoga Bend this morning. We were going through our moving-breathing-meditation led by Bridget Evans and we were deep into Warrior Two when I noticed a light “coaching” toward moving hips to the side as arms pointed forward and back. With another barely noticeable touch, Bridget coaxed my thigh to bend just a bit more toward parallel with the ground – and “LIGHT BULB!”

It might have been 1/16th of an inch more of a torso rotation, but I caught a twinge of that upper rib exertion from the paddling and my hips moved a bit more – and there was the reminder. If patience and awareness team up, even a tough old body can learn to move in new (and more effective) ways. A little shaky and really sweaty insight.

Later as we moved into single pigeon, I babied my left knee and did a variation on my back. My cooler and healthier right knee found its way into the pose a bit easier. Breathing in and then breathing out and deepening the pose I was feeling really good about how it was all settling in. Maybe Bridget noticed some tense areas that were holding me back – who knows. Whatever, she appeared at just the right time and managed to relax some large back muscles, some teeny neck muscles and gently coax a bit more deepening of the stretch. Wow! it was such an easy transition, and reinforced hope.

Consistent practice and listening to one’s own body – partnered with professional advice – can make training an adventure and a journey. I guess the take away is paying attention – what do you think? We welcome your comments, e-mail and insights.

Sports Imaging: Stehlik Glides

Posted on March 8, 2013 by Water Words

About 18 months ago we visited Oahu and were fortunate to discover Blue Planet, an SUP center just a few miles from Waikiki. Blue Planet is owned by Robert Stehlik, a talented paddler consistently sharing his time and expertise to all levels – from rank beginner to the downwind experts. We had a great time at one of the many free clinics he offers and loved trying out race boards for the first time in 2011.

Robert Stehlik of Blue Planet has a wealth of open ocean crossings as the foundation for teaching others.

Robert Stehlik combined his talent with a GoPro video and decided to paddle the Hawaii Kai downwind run on Oahu while narrating it. With a summer full of all sorts of downwind runs (with the Wickiup in Central Oregon coming up soon) we decided to take some time to really study Robert’s videos. It is really insightful to hear the coaching tips and tricks as he is actually doing them.

Wide open downwind spaces – heading toward Waikiki

While the tips on paddle cadence were definitely valuable, the tips on reading waves and increasing the opportunities to ride glides both left and right really hit home.

I absolutely agree with Robert when he says, “Downwind runs are exciting and fun. In the surf, you are often waiting for a set or your turn to catch the next wave. On a downwinder, there are no crowds, you have long windswells that stretch across the whole ocean to play with, you are always on the move, going from one glide to the next, surfing the bumps.

Plan ahead, know the waters, route and weather before heading out on a downwinder.

There is no doubt that doing any length downwinder requires preparation, planning, a partner and the appropriate safety gear. The pre-downwinder prep including balance training, awareness and a depth of open water experience can make all the difference in the experience.
Robert advises, “It can also be dangerous to head out into the open ocean unprepared, so make sure you know what you are getting yourself into.
I enjoy sharing what I have learned and have been offering coaching to paddlers that want to experience the joy of downwind paddling. For more information on SUP lessons and coaching offered by Blue Planet, please visit the website for more information.

SUP Muse: Suzie Cooney

Posted on March 7, 2013 by Water Words

The grin and enthusiasm are a constant! Suzie Cooney, CPT, lives her expertise!

It was almost a year ago that Ed and I had the chance to meet a virtual whirlwind of expertise and energy, Suzie Cooney (CPT) of Suzie Trains Maui. We tentatively tested the waters of the Olukai Ho’olaule’a by doing the “fun race” of three short miles and emerged from the water wanting only MORE! We knew that there was no way our “almost-ready-for-Medicare” bodies were trained for the wind and waves of the full run from Maliko Gulch, so we stayed in touch with Suzie.

Great plan! You too can enjoy her training no matter where you live via a SKYPE session or you can enhance your Maui vacation paddling by booking a local session. Be sure to plan well in advance. Suzie works hard sharing her training and expertise from large group workshops, articles and private sessions.

Being among the tribe of “Wounded Warriors” now and then, we were delighted to discover solid advice on the Suzie Trains Maui website and on the Naish surfing website. We are most recently doing some interesting core work that’s fun and challenging. We want to be ready when we grab our Naish Glides and Mana series surfboards in 63 short days. Yes, drooling can commence when you see the image (below).

The Glide and Mana series are calling my name!

Over the winter months we have been training with TRX and the Indo Board. Guided by Suzie’s video and e-mail support we make progress. Since we’re rarely actually out having great fun standup paddling these last months (but the skiing has been great) the most important part of Suzie’s connection with us is an unabashed love of the ocean, the wind, the waves and the glides! We can easily use the GoPro HERO to film segments of our technique, then have a variety of people give us input. Editing clips of GoPro footage is easy – easy to edit and easy to share.

Suzie’s regular e-mail updates and blog articles are almost as good as being there. Yes, we wanted to be there when she paddled with whales. No, we didn’t want to be there when a large north shore winter wave smacked her onto a reef (yes, there was some blood). Through it all, enthusiasm reigns!

Recently we exchanged an e-mail, I had some concern about my technique and an old series of knee injuries. Suzie replied, “I bet you’re getting excited! Train, train and train! The ol’ knees will be warmer here, so don’t worry.” That connected to our balance, strength, agility and power routines will get us there (did I say 56 days?)

I can see Suzie on the Glide now. She described a recent workout, “Surf is huge still and I caught a long wave on the Glide yesterday. I was coming into the harbor after my laps. It was waist high. Too fun!”

http://vimeo.com/59629659?utm_source=Spring+2013+Surf%2C+Board+Repair%2C+Training+Video%2C+Paniolo&utm_campaign=VideoRelase+&utm_medium=email

SUP MUSE: Karen Wrenn

Posted on March 7, 2013 by Water Words

There are many meaning of “muse” – both as a noun and as a verb. One meaning I like is describing a muse as an inspiration, a catalyst for change. We can have many muses on our journey in life, in sport and adventure. Karen Wrenn inspires many – an active “verb” of a person. She’s also a true catalyst for change. Do you want to be better at something and reach new goals? I know I do, and I know that I can do it better when a muse helps along the way. Karen, Naish team rider, seems to always be on the move sharing her spirit and aloha for standup paddling.

KIALOA captured the determination and drive that Karen Wrenn harnesses during winter training

Ask a busy person! I did, and Karen generously shared some time and insights. First, some background: Few are more busy than Karen – wife, mother, friend, athlete, teacher and SUP superwoman. We all know that honing our skills and keeping whatever our personal “athletic edge” might be is a full-time effort. In the cold and wet Pacific Northwest, staying trained and motivated takes a bit more psyching up. The recent photo used in a cool ad for KIALOA paddles captures that “brace yourself for a cold an challenging training run” moment perfectly.

I have been less determined to brave the wet and cold through January and February – then March arrived with a few days that shouted “SPRING” with abundant sun and little wind. No question! It was time to head to the Deschutes River and take a few loops. No one else was out that day. It was a visual and sensory wonderland to be gliding up-current and getting cobwebs out of arms, trunk and legs. Luckily, I had my GoPro with the board suction mount. It stayed on solidly and could be shifted from front view to back view easily.

The next day was full of OUCH! I watched the video of my paddle (see above) noticing a strange inward rotation of my knees and a waggle of the hips that seemed out of place. I had just gone through my first of three series of knee injections (yup, the old meniscus has apparently vanished). The last thing I want to do is annoy my knee further. So I sent off the video to Karen for some insights. We had connected at the Naish Gorge Paddle Challenge last year when she encouraged me as I tried the fast and sleek Naish Glide for the first time.

You may want to have your own technique guide do what Karen suggested, film from behind for a better view of body mechanics. The second suggestion was to adjust my stance from time to time. Karen explains, ” One thing I do all the time when something is bothering me is to play around with my stance. I think with a bit of a narrower stance you might not be able to lean the knee in so much Or, possibly a slightly staggered stance might help to. If you haven’t already… play around with that. Try a narrow, try a wider than usual and a slightly staggered stance and see what happens.”

Karen’s next suggestion reinforced my commitment to the twists and stretches of yoga, “Try to also focus on the torso rotation being a little higher making it happen through the rib cage instead of by your hips. When I am paddling really hard and efficiently I feel sore through my the sides of my ribcage. If the rotation is happening a little higher you might find that your hips stay a little more fixed and that would cause less inward knee movement. It would give you the torso rotation and take it out of so much arms.”

There is no doubt that I will take these few suggestions to the river and to my indoor TRX training. Motivated even more – it’s only 56 days until Ed and I head to Maui, get our Naish 14′ Glides and prep for the Olukai Ho’olaule’a Maliko Run. Yipppeee! And thanks so much for your suggestions, Karen!

Body MIND and Spirit: TRX

Posted on February 6, 2013 by Water Words

As I make progress toward a handstand this is what I imagine I will accomplish one day (soon?)

With January comes the opportunity to make lofty resolutions and move toward growth in body, mind and spirit. I sometimes wonder if what I imagine to be my progress counts as growth in the area of MIND, or is it pure delusion?

On February 3, a 28 day “Flight Club” challenge at our local Groove Yoga Bend concluded. I absolutely enjoyed taking the 6 X a week classes for 4 weeks. The elusive handstand is still out of reach but I was able to at least move toward getting both feet off the ground and in some semblance of a handstand for one, then two nano-seconds. The massive number of yoga classes last month took quite a bite out of my TRX training routine in preparation for the Olukai Ho’olaulea in 12 short weeks.

Yesterday I returned to suspension training in full force and today my down dog might have to resemble “sleeping dog.” Even as my body creaks and resists, there was enough progress in body, mind and spirit over the past 4 weeks to instill some hope that one day I might be able to enjoy the position shown in the photo on the left.

Karen Wrenn consistently inspires many of us with her discipline and attitude in SUP and life.

Taking a page from the dedicated training and mental preparedness of Oregon’s Karen Wrenn, I am planning to set up some inspirational images around my home exercise area. There is really little need for my mind to be present 100% in a rather cold garage where I work out. Karen posted an amazing photo on Instagram that demonstrates exactly that – her vigorous indoor training matched with visions of an amazing place to SUP.

Ouch! Hamstrings….and then soon, strong, flexible hamstrings.

Thought for today: As I prepare for the 6 am Groove yoga hour and then create space in the day for a river run with the grand-dog and 30 minutes with the TRX suspension trainer, I know where my mind will be while my body is surviving a suspended plank – The Berry Island chain of the warm and wonderful Bahamas.

Addendum to this post: 2 hours later I am re-energized and raring to go in my day (and with my training). Groove Yoga was exactly what body, mind and spirit needed.

Additional inspiration: fun-loving Dave Kalama shares a video waterman workout we can stick with.

The Indian and the Arrow

Posted on February 5, 2013 by Water Words

Enjoying another day on the river with my original KIALOA paddle. (Photo Jill Rosell)

In 2007 when I started standup paddling, I purchased my first KIALOA paddle and planned to have a cool “hobby sport.” Little did I know how the SUP-bug would capture me! Whether surfing, racing for recreation or cruising a river, lake or bay I used the same paddle. Choice sometimes results in a sort of decision-paralysis. As friends began to add to their quiver of paddles I tried out many of them over the years – and each had distinctly different attributes (including so many that I loved just because they were so beautiful!)

KIALOA Pipes

KIALOA Methane (Limited Edition Hinano)

Watching golf with my husband, we chatted about clubs and choices and using the right one for the shot – and the topic turned to paddles! I needed to make a choice or two and start to grow my quiver of paddles. Would the “right” paddle catch me more waves, shoot me ahead in races and generate more fun on the water? Now, I am realistic enough to realize that my skill level just isn’t going to magically improve with a paddle – but it sure can help!

NO matter what your skill level, it is very important every once in a while to recharge. It’s vital to get yourself to that next level with tools or training or resources in order to reach the competitive edge or proficiency that can make your sport more fun.

We’ve all heard, “It’s the Indian, not the arrow.” Of course your individual skill that matters far more than the equipment you use. That said, it was time for me to retire a vintage paddle and take advantage of new technology. Fortunately, Dave Chun was available to give me some guidance on my decision to get a HULU Ultralight GL paddle, he knew it was exactly what I wanted. The question was, what size should it be?

Dave and I discussed the challenges of 63 year old shoulders, knees and back. With absolutely no pain or injury from the paddle size and length I had, and 100% satisfaction with its performance Dave pretty much suggested, “If it isn’t broke, don’t fix it – size-wise.” Just the same he lent me the Pupu Adjustable paddle and sent me off with some advice, “Go out and try this paddle at a variety of lengths. Don’t worry about the number or the height, just paddle. Be aware of how it feels to your body, notice any pain or discomfort. Paddle at each setting for a good long period of time. You’ll need more than just a few strokes to really feel what that length is doing for you.”

I brought my own paddle and the Adjustable Pupu. It was a 48 degree February day with little wind. The river was empty, except for me, some beaver and geese. I got into a cadence and paddled up and downstream for 15 minute increments. Using my best technique I paid attention to the sound of the water lapping under the board, the length of my reach and “dig,” as well as my ability to turn over strokes quickly – or longer. A few hours later I went back to decide on the length of my new HULU (YAY!!!!!)

Beauty, functionality, and technology. Explore the details here http://www.kialoa.com/hulu-ultralight-gl.html

I had the adjustable paddle about 1/2 inch longer than my usual paddle. We decided that small of an increase in length was not worth the potential for a change in my forearm, elbow, shoulder comfort I’ve had for the past 6 years. Paddle stroke technique seems to be trending toward more rapid turnover – more strokes per minute rather than long, hugely powerful pulls through the water. At last! I ordered my HULU and learned much about building out my quiver.

Today it was about the arrow, not the Indian – Getting jazzed, taking time to explore options, taking time to go to the training and listening to the advice of an expert.

These things can be extremely powerful in mentally advancing your enjoyment of standup paddling. OH! For enjoyment personified, take a look at this video created by Washington state pro paddler, Beau Whitehead.

Vancouver Island SUP Adventures

Posted on January 29, 2013 by Water Words

Sweet surfing off Tonfino (Vancouver Island, BC)

Sweet surfing off Tofino (Vancouver Island, BC)

If you have ever hopped off the ferry to Victoria, Nanaimo or any of the other stops along the coast of Vancouver Island you had to be craving some paddle time on the water. Back in 2008, we did a “first crossing” in Clayquot Sound where local First Nation and kayak tour groups cheered and waved and asked a boatload of questions (What is that called? for the most part, then “Where can I get a board?”)

Awesome paddle in Clayquot Sound (beware of tides and currents!)

I recently spotted a picture posted on Facebook of a beautiful scenic river, partially frozen, with a long, glassy wake through crusted ice made by a guy on a standup paddleboard. As luck would have it, I was able to connect with Paul Kendrick who created the scene via a great photo. The intrepid paddler cutting through the icy river was Paul’s friend, Darcy. If you are compelled to bundle up and paddle in winter, be safe and stay warm.

Winter SUP – paddle with a buddy and wear proper clothing (then take in the awesomeness!)

If you are intrigued by the idea of 12 lakes connected by easy portages, be sure to read this article as Paul describes his favorite rivers and lakes from the SUP Perspective.

Paul is relatively new to the sport, he bought his first stand-up-paddleboard in July 2012. A fan of both awesome adventure scenery and good exercise, it didn’t take Paul long to master the art of “boardpacking.”

What’s boardpacking? It’s a term I coined to explain how wonderful “backpacking via SUP” can be.

The area of Vancouver Island where SUP explorer Paul Kendrick adventures with his standup paddleboard and camera.

Paul has likely done quite a number of first crossings, as there are so few up in his area exploring on paddleboards, Paul has a blog that’s informative and a very good read.

According to Pau, “I started this blog as a means of sharing and invitation for those who may be interested.We are so lucky to live in this very special part of the world, so let’s get out there!”

After touring the log, I am hankering to toss a few boards on the roof of the truck and head on up to Vancouver Island. Who else has some BC adventures to share?

Pristine launch spot from Paul’s Paddling blog

Winter SUP Training

Posted on January 24, 2013 by Water Words

January warm in my Sweet Waterwear paddling top and compression pants

Just took a virtual tour drooling over the Naish line of Glide raceboards (have you ever seen that GX? Yeah!)and Mana line of SUP surfboards. It seems like forever until we head to Maui for some surf and downwind fun at the Olukai Ho’olaulea. In reality, it’s just about 100 days. With so much snow and ice on our local paddling locations, we are waiting until late May to get our Naish boards. Meanwhile we prep and dream. I did have the pleasure of going a few miles in the Deschutes River on a recent 50 degree afternoon. It was the first time I’d paddled since our fun in Maui in early December. Other locals, like Randall Barna paddle regularly – every freezing month of the year.

I was paddling on my Amundson 11’3″ all round fun board. Everyone knows that I have had endless hours of flatwater and surf fun with that board. Heading up river on a calm day I was surprised to notice – my Amundson just didn’t have that “glide!” In Maui we had been blessed with a few glassy days with small surf so the actual glide of the Naish 14′ Glide was obvious. A set of 6-8 strokes on one side generated some serious acceleration with minimal effort. It reminded me of some technique suggestions from KIALOA paddles’ Dave Chun.

When asked about paddling technique, Dave Chun says, “Listen to the board, Don’t worry about what you look like. Listen to the water coming off of it. Feel what makes it go fast and smooth.” I was doping that observation during my January paddle and realized how much the design of a board impacts the glide, the sound and the result of a series of paddle strokes. Even though I love the sound of the chop-chop-chop as the bow skims across the ripples in river current and breeze bumps, having aboard that slices right through all that with more of a “swish” is simply faster! So glad we’ve got a 14′ Naish Glide reserved for the Ho’olaule’a.

We don’t have the beach (and I certainly don’t have the body) but we can train and prep with guidance from Suzie Cooney, CPT

While a great board is key to having a great experience during SUP events, the bottom line is getting ourselves ready to be strong, safe and prepared for the physical and mental challenges. To that end we have been poring over Suzie Cooney’s SuzieTrainsMaui website for ideas and training tips. Luckily she has SKYPE sessions available for some true custom training opportunity. I know we will be filming some sessions with the GoPro to get solid feedback that we need.

Since Karen Wrenn experiences much similar winter weather we looked for some training tips that power her fitness and competitive success. This is from Karen’s blog with a link to Stand Up Paddle Annapolis’ blog–

“I do a lot of cross training in the gym in the Winter. Circuit training is great because you can get your heart rate going, build muscle and muscle endurance. I will first do something that elevates my heart rate followed by a couple exercises that include strength and balance. For example, I might do 20 double jumps (or you could do 100-150 single jumps) with a jump rope and then move right into 20 kettle ball swings (from a squat position swinging the kettle ball to shoulder height coming to a standing position) and repeat. Then I would move into a plank position with elbows on a ball and roll the ball forward and back for 20 reps. I would do this circuit 3 times and then move on to another circuit.

Another idea of a circuit is to do 15 split jumps on each leg (http://www.livestrong.com/video/5310-split-jumps/) and then 20 tri-cep dips then 20 reverse crunches (http://www.youtube.com/watch?v=vVVlXA0dqGg) and repeat this circuit another two times.

Basically, come up with some circuits of three exercises. Have the first exercise of the series be something that will elevate your heart rate ( jump rope, running stairs, sprints on a rowing machine) add a strength exercise (kettle bells, push ups, tricep dips, pull ups, etc…) then add in a core exercise ( reverse crunch, plank, medicine ball sit up and throws). After you finish one circuit of three then move on to another.

I run a lot during the Winter. Running is a great way to keep up your cardio endurance and a great thing to do if you only have 45 minutes to spare. If you are not a runner… biking and swimming are great options too.”

From Naish Stand Up Paddle’s Facebook page

Excuses for not getting ready? NONE! Have fun, just be sure to be safe and paddle with a buddy when the water and weather is cold.

Elder SUP

Connecting Across Generations and Oceans

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