Thursday, October 28, 2010


NOVEMBER 13,2010
Try it... Do it... And Combine Fun, Excitment, and Exercise in One Day.
Mission Bay, CA
Lessons Combined with Workouts.

Available Workshops- And we will do a few burpees:)

November 13th- Fun For Athletes of all levels.

9- 11

Cost:  $60.00 Includes rental, lesson, Workout and Prizes
RSVP: with # in party and time.  You will recieve a confirmation letter with event layout and directions to workshop.

Here is why you should try SUP:

Finish it off Strong

by Brody Welte

Of all the wonderful benefits and uses for stand up paddle boarding the one that is starting to gain popularity is using the board as a fitness platform. The SUP board is a fantastic tool to perform everything from push-ups to squats and the natural instability of the board makes it awesome for enhancing functional exercises. Being outside and on the water also helps people overcome the number one problem for people sticking with their exercise program and that is BORDOM! We no longer have to be bored spending time or money working out inside in a fitness center. The physical and mental benefits of SUP have been well documented, a great full body, core workout focusing on balance and functional movement. Now add the element of strength training on the board and say bye bye to the gym.

Here are 4 basic functional exercises that you can perform on your board. These exercises are a great way to finish off a paddle and will make you stronger, better paddler.

3 Hand Position Push Up

Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Your feet can be close together or a bit wider depending upon what is most comfortable for you. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Exhale as you begin pushing back up to the start position.

You want to perform one set each with your hands in the following three positions:

The 3 positions help with establishing shoulder integrity and preventing injury as well as building core strength.


The squat is a great functional exercise that focuses on hip integrity and leg strength as well as balance. Stand with feet hip- or shoulder-width apart. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles OR before you lose the natural arch of your back. Contract the glutes and legs while stabilizing your body with a strong torso slowly stand back up without locking the knees.

Hover Plank

The single greatest core exercise is the hover plank. Performing this exercise on the board will establish core strength as well as hip and shoulder integrity.

Start in the plank position with your forearms and toes on the board. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the board. During the plank you need to keep your shoulders stacked on top of your elbows to prevent injury and squeeze your glutes and shoulder blades together. Hold for up to 60 seconds or more.

Mountain Climbers

The number one cause for the majority of lower back issues is unstable or weak hip flexors. Your hip flexors are a group of muscles that stabilizes your hips and lower back anteriorly. Performing mountain climbers is a simple way to strengthen your hip flexor muscles. Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the board. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds. The key to a proper mountain climber is to keep your hips low and stable no bouncing up and down.

Enjoy yourself, be safe and like Jeff Archer from YOLO board says "Any water anywhere, get out there and paddle".

ABOUT THE AUTHOR: Brody Welte, an avid outdoorsman and fitness enthusiast is owner of; Kahuna Kai Paddle and Beach Shop as well as its parent company Stand Up Fitness. A part of the Sports and Recreation industry for over 10 years, Brody has worked as a Personal Trainer, Recreation Director and Adventure Guide. Stand Up Fitness was brought to life in the blue waters and tropical beaches of Kauai, Hawaii. While living on Kauai Brody was introduced to the age old Hawaiian sport – stand up paddle boarding. After discovering what an amazing workout stand up paddle boarding is, not to mention exhilarating experience, this fitness guru finally found the perfect way to get everyone and anyone involved with living a healthier lifestyle. With numerous outdoor boot camp classes, innovative Paddle Fit classes and using SUP as a personal training tool, Brody has used his innovations and skills to train clients in Hawaii, California and now Florida. Brody has also worked alongside the two water “Giants” Laird Hamilton and Dave Kalama during adventure camps on the Island of Kauai.

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