30 Minute Surf #workout – No equipment/gym required
Lately, time has not been on my side nor has money, so I decided to come up with a quick, free 30 minute work out to help improve my endurance for surfing, so here we go:
1. 5 minute light jog (if possible in the sand, but if not thats okay too;) )
2. 1 minute of hip circles laying down on each side (now we are 7 minutes in)
3. 2 minutes of neck stretching and shoulder shrugs
4. 3 minutes of push up rotations (How to: )
5. 2 minutes of reverse lunge and reaches (How to: )
6. 2 minutes of squatting and rotating (
YOUR HALF WAY THERE!!!
7. 3 minutes of practice pop ups (make sure that you are staying in line how you would on a board)
8. For 3 minutes do as many 20 second sprints as possible with 10 second breaks in between as possible.
9. 2 minutes of dips (How to:)
10. 2 minutes of inverted rows (How to:
11. 1 minute of core (How to: )
12. 4 minutes of sun salutation (How to: )
** Keep in mind its also good to keep up yoga and stretching in combination with these exercises for optimal results.
5 Tips For Beginners Learning To #Surf In Canada
1. Make sure you take a lesson!
The first time I ever went surfing, I didn’t consider lessons because I was an avid snowboarder – turns out that was a big mistake. Fast forward about four more surf trips when I finally got a lesson and it was AMAZING how much easier surfing got once someone showed me how! If your in Tofino, I would recommend Pacific Surf School – they are thee absolute BEST and I would never go anywhere else (ph. 1-888-777-9961).
2. If you are planning on surfing in BC and more than once, I recommend you purchase a good wetsuit.
Most people won’t tell you this off the bat, but EVERYONE pees in their wetsuit, if you’re wearing a wetsuit, chances are someone has peed in it. Really, the salt water helps to clear that out and most rental companies hose the suits down after each use so it is not a big deal, but if you are like me and the thought of that grosses you out, you may want to purchase a new suit. For Tofino I would recommend the Rip Curl Dawn Patrol 5/3. This wetsuit is super warm, I own it! I also recommend you watch this video before you attempt to put a wetsuit on, save yourself from frustration https://womenforwaves.wordpress.com/2012/01/16/i-know-it-seems-obvious-but-how-to-put-on-a-wetsuit/
3. Give LOVE to the Long Boards!!!
When I first started surfing and the guy at the rental shop handed me a long board, I felt kind of bummed. I wanted those convenient and cool looking short boards so that I could carry it to the beach easier.. Now, after renting both – I can honestly ASSURE you LONGER is Better!!! You will be so thankful and have such a better session if you start on a long board. There are lots of tricks you can do and you WILL catch waves 😉
4. Get your fitness on..
To really excel and love your session, you may want to work on your fitness. Surfing is a lot of core and A LOT of paddling so cardio is necessary. This is my favorite surf workout: http://www.youtube.com/watch?v=XxtcH7kZ32s
5. Be Patient
All great things in life take time and hard work. If you don’t catch the first wave that rolls beneath you don’t worry! Sometimes body surfing is equally is fun and just being out in the waves is fun! Enjoy every minute of it!
#Nicaragua – About to embark on the journey of a lifetime
Today was officially my last day of work before heading off to Nicaragua.
For our trip, my friend Steph and I are flying into Liberia, Costa Rica – jumping onto a bus to the border and then getting on yet another bus to San Juan del Sur. In San Juan del Sur we are meeting up with my brothers friends who own a surf ranch and the fun will begin!
The only things we have on the agenda is to start at the Pacific Ocean for some surfing goodness and then heading over to the Corn Islands for some snorkeling and diving and then back over to Grenada and then back to San Juan del Sur for some more surfing. We will also be doing some volunteering on behalf of Women For Waves so stay tuned!!
With every trip I go on, I know I am going to learn so much and I cannot wait to experience this. This is my first time heading to this part of the world and I cannot wait to jump in feet first. I will try and keep everyone updated with pictures as well while I am gone.
With all of the excitement also comes anxiety. Most people that have been to Nicaragua have told both Steph and I that we are most likely going to get robbed. I really hope this doesn’t happen but I will give frequent updates!
MONDAY CAN’T COME SOON ENOUGH.
XOXO
Surfing #Safety 101
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Never have your board between yourself and the coming waves!
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To avoid collision with others, keep a safe distance, say fifteen feet or the length of you, your leash and board combined.
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Beginners should always wear a leash or leg rope tied to their surfboard.
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Every beginner surfboard should also have a safety nose guard to prevent dangerous impacts with the surfboard nose.
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Beginners should always surf with a buddy for safety, plus it is cool to share your surf experiences with someone else.
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Never push your board through the water fin first. The fin or fins were made to keep the board pointing nose first. Pushing the board fins first can be quite dangerous because the board wants to go the other direction.
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Beginner surfers should consider wearing a vest, rash guard or tee shirt to avoid the rubbed rash they will get on their stomach and chest.
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When you fall off your board, cover the back of your head with your hands, with your wrists over your ears and your elbows together. Stay under water for a moment longer than necessary.
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There are companies that make helmets and this is another alternative.
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When you come up, try to be facing the oncoming waves and look for your board’s location immediately. Loose boards, propelled by the strength of the ocean, are very dangerous objects for swimmers
If this doesn’t rev your #engine, I don’t know what will.. #INCREDIBLE
http://www.zapiks.fr/biggest-teahupoo-ever-shot-o.html
Overcome your #fear of #sharks in 5 steps…
Are #Sharks holding you back from #Surfing? Fear No More!!
To overcome your nagging fear of sharks – it can be as simple as five steps to work your way through that fear and turn it into bliss. To truly enjoy the ocean and what it has to offer you – don’t let sharks get in the way!
Steps of overcoming your fears:
1. Do your RESEARCH – the more you watch “Discovery Channels Shark Week” you’ll find one common theme – majority of sharks are not after humans.
2. Practice and think SAFETY first – Make sure before you get in the water you have always checked with locals if sharks are common to that area, research on the internet, and always have a plan. There are lots of videos online on what to do if you see a shark.
3. Make sure you are FIT – If you are getting in your regular cardio it will make you feel more confident in the water.
4. Never surf alone, Always SURF W/ COMPANY – like any sport, surfing is most safe in groups. When it comes to sharks – the more people you have on the water the more eyes there are for spotting
5. Just BREATHE. If you are getting fatigued, swim to shore until you are feeling strong enough to go out again.
Want to be #rich? You dont need to be to #surf…
Someone asked me today “how are you going to surf – your not rich and you don’t live by an ocean?”
What that statement stirred up was an unreal rush of inspiration for me. I got the opportunity to let this person know that God works in mysterious ways and he will pave your way to the ocean – where theres a will there is a way.
She had a point – Yes, it is true, I do not live near an ocean, but in 24 hours I can drive to a beautiful ocean. The car in the picture is my ’87’ Toyota Corolla. No, it is not a station wagon it is just a regular car, and let me tell ya – it gets me to Tofino every time!
So for every person that tells you something is not possible – think of my whip. I am not rich, in fact I am in student debt still. But I still can surf, and surfing is one of the few sports that wont cost you thousands in equipment fees. And you dont need a fancy plane or fancy car to get you there either. Just be happy for what you have and if you are still not fulfilled than volunteer for others who have nothing. I guarantee your fulfillment meter will go off the charts.
12 Foods You Should Avoid as a #Celiac – #gfree
- Any food that contains flours or grains of wheat, rye, barley and oats, including spelt flour
- Marinades, sauces, mayonnaise, pickles, gravy mix.
- Pasta and couscous.
- Batter, breadcrumbs, pastry
- Soy sauce and mono-sodium glutamate (MSG)
- Stock or bouillon (Costco Sells “gluten free better than bouillon that is full of flavor)
- Modified starch
- Malt or malt flavouring (common ingredient in breakfast cereals) and malt vinegar.
- Any ingredient listed as a “natural flavouring”
- Processed meat or seafood.
- There is a large list of forbidden ingredients (e.g. dextrin and malto-dextrin, citric acid), which generally are found in processed and prepared food and are sometimes made using wheat. As a simple rule, processed and prepared foods are not allowed unless specifically marked as gluten free.
- Beer, grain based spirits.
7 Steps to being #successful
1. Optimistic. People who have achieved success in life tend to be optimistic. They are far more likely to be heard talking about solutions than problems, whether in their business or personal lives, and they don’t dwell on past failures but focus on future opportunities.
2. Passionate. Successful people look forward to doing whatever it is that they do. While they’re excited about weekends with the family or vacations away, they aren’t the ones dreading Monday morning. They have passion for work and for life, and if they find themselves doing something they dread, they won’t do it for long. Instead they’ll find an alternative that drives them and inspires them.
3. Persistent. Those who have found true success have done so through persistence and tenacity. Successful people don’t have fewer obstacles than those who have not experienced success. They just keep going even after the obstacles come up. They deal with challenges and move on, learning as they go. They feel sick at even the thought of giving up just before a successful breakthrough. And because of their passion, persistence doesn’t feel like a chore – it’s fun!
4. Flexible. Being able to change course when necessary contributes to success in big ways. While successful people follow plans, they know that the unexpected will arise, and when it does they’re willing and able to adapt as needed and turn change into opportunity. They don’t wish for the good old days – they relish progress and go with the flow. (Or they change the flow they don’t like!)
5. Educated. This isn’t exactly a personality trait, and it doesn’t have anything to do with schooling. The personality trait that relates to education is a thirst for learning. Look at any success story, from Walmart founder Sam Walton, who didn’t even finish high school, to LinkedIn founder Reid Hoffman, who has degrees from Stanford and Oxford, and you’ll find someone who is committed to lifelong learning and improving him or herself. Successful people are educated in their areas of passion, even if they aren’t “book smart.”
6. Focused. People who have experienced success in their business and personal lives have done so in part because they’ve been focused on success. But more importantly, they’re focused on the long-term. From managing personal finances to running companies, these people know that sacrificing now can pay off big in the future. Successful people understand that while short-term victories are critical, they are only so important because they contribute to long-term success. So they are not easily distracted by the lure of making a quick buck – or by the pretty secretary in the next office.
7. Altruistic. Contrary to the stories of greed and gluttony you sometimes hear about in the corporate world, politics, and elsewhere, truly successful people tend to be unselfish and often philanthropic. That doesn’t mean they’re pushovers, but they are concerned about people and about contributing to the greater good. In fact many of the most successful people in the world, both financially and personally, have found their true passions in helping and giving, more than in selfish pursuits.
Something to Consider.. Be #Grateful!
With a trip to Costa Rica and Nicaragua quickly approaching I have so much to be grateful for. My new years resolution was to write down 10 things I am grateful everyday and the more I do this the more I realize just how lucky I am.
This past weekend I got to spend time with my niece, nephew, grandma, and sister, and today I had a nice phone call with my brother, dad and mom and my aunty. I am so lucky to have such a wonderful family – and although we are not the stereotypical “perfect family” and do not always get along, I am still thankful that we all have one another.
But what has really been shocking to me lately is the friends that I have rediscovered as of lately. For Christmas I went back home to Kelowna, BC and hung out with some old friends that I havent seen since grade school – and what I discovered is that these are really great people. I was able to discover totally new friendships out of old friends that I had seemed to have lost touch with. I am really thankful for those friends and so excited to get to know the people they have become.
I know sometimes in life we are tempted to cut people out of our lives ( also known as friend trimming or writing off people ) but I dont think we should do this. Everyone deserves forgiveness and a second chance. People change and grow as they are shaped by their experiences – you never know who really could be a great friend. I think if we all tried to do this the world would be a better place.
5 Easy Steps to Make #GlutenFree Eggs Benedict that is DELICIOUS!
Ill start off by letting you know that this meal is VERY filling – when I make it I can only eat one half so it is perfect for sharing!
Step One:
Cut a Glutino bagel in half (I personally prefer the Glutino New York Style Sesame Bagel) and put it into the toaster.
Step Two:
While that bagel is toasting away, you can begin making the hollandaise sauce.
You will need:
– 4 tbsp of light olive oil or coconut oil
– 4 tbsp of cornstarch or sweet rice flour
– 1 cup of skim milk (you could also use soy or almond if you are lactose)
– 2 large egg yolks
– 3 tbsp of fresh squeezed lemon juice
– 1 dash of Franks Hot sauce
– 1 generous sprinkling of fresh dill
– 1 pinch of cayenne pepper
With the oil, melt over low heat in a medium saucepan. Whisk in the sweet rice flour or cornstarch and continue to mix until smooth. Remove the pan from heat and whisk in your milk or substitute and return to medium heat until the mixture comes to a boil. Remove the pan from the heat and whisk in egg yolks one at a time and return the pan to a low heat, sprinkle in a pinch of cayenne pepper. Whisk in the lemon juice and hotsauce and dill – add water to achieve desired thickness and VOILA!
While your stirring in a new pot boil enough water that it would just cover an egg on maximum heat.
Step 3:
Take two slices of smoked salmon and drape a piece over each of the toasted bagel halves. If you buy your salmon from the grocery store it will likely be frozen so please let it thaw overnight in your refrigerator – Remember to always check the label before you eat it! Smoked salmon is usually pre-cooked so you shouldn’t have to cook it.
Step 4:
Your almost done!! Now with that boiling pot of water from Step Two drop 2 eggs in on maximum heat. Crack an egg into a teacup ( in this case do it twice). Lower the teacup into the water slowly to release the egg into the water on a med – low heat. The egg white will coagulate in the water and turn white. Most eggs will take between two and three minutes for the white to cook but leave the yolk still runny. Remove the egg at this point with a slotted spoon or strainer.
Step 5:
The final step. You will place the eggs on top of the smoked salmon and smother with your hollandaise sauce. I like to add spinach or tomato as well but it’s really your preference from there on out. Sometimes spears of asparagus are a popular favorite as well along with some fresh capers and mint leaves.
Bon Appetit!
Check out the amazing seashell and coral jewelery #handmade from Bohemian Hobo
https://www.facebook.com/#!/pages/the-bohemian-hobo/440147805525
Pictures of what I bought to come soon!!!
#Change The World By Doing Work You Love
Think back for a second to one or two of your most proud accomplishments. Think about where you were and what was going on. Really feel what you felt. Do you remember who was there?
Now think of your most recent accomplishment – big or small. Anything you’re super proud of will do.
What was the first urge you had immediately after the accomplishment?
If you’re anything like the rest of the world, it was to tell someone. Maybe you called your husband or wife, grabbed your business partner or called a close friend. If all else failed, perhaps you grabbed someone on the street.
Whoever it was, one thing doesn’t change. When we accomplish things or have meaningful experiences, our natural reaction is to share it with others. Because when we share it, it takes the experience to a whole new level.
Why is it fun to go to a party, have a workout partner or build a family?
Because relationships make life what it is. Most everything we look forward to has a great deal to do with the people we are going to experience it with. Whether it’s a wedding and the family, friends and person you are about to marry, or if it’s a solo trip around the world and the uncertainty of all the amazing people you are likely to meet along the adventure.
Everything is fun because of people.
It all comes back to relationships.
Especially ones closest to you.
Unfortunately the ones closest to us are the ones we tend to take for granted the most. Ever notice how you can easily be in a nasty mood around your spouse but as soon as you’re around strangers, friends or acquaintances, everything is peaches and cream?
What’s with that? Shouldn’t it be the other way around – Offer your best to those who mean the most to you?
Without the people close to me nothing else matters.
Everyone reading this is in one of two places: You either love your work or are going to love your work real soon. That’s going to change the world and we desperately need it.
But either way, you will no doubt face this problem. Yes, it’s a high-class problem to have, but also one with serious repercussions if not taken to heart.
Love your work. Get lost in it. Make it a part of who you are.
But don’t let yourself forget why what you do matters in the first place.
The people close to you come first. No matter how big the dreams you’re living or the accomplishments your achieving.
The people close to you come first.
Sure, there will be plenty more 2-3 weeks stretches where I’m about to launch something new and all hands are on deck. But for every one of those stretches, I promise to have plenty more days out on an adventure or laying on the couch with Chelsea getting lost in our favorite game or watching way too many episodes of Friday Night Lights (or whatever show we happen to be obsessed with at the time). And there will be plenty more weeks and months of exploring new parts of the world on top of that.
Because it’s those experiences that make things fun. They’re what matter.
It’s easy to forget. And all of us will from time to time (I know I’ll be guilty of it again). So let this be a reminder. And be thankful of the people close to you who care enough to get angry or hurt when you temporarily lose your way.
We need that wakeup call more than anything.
So what relationships have you let slip? Who deserves more attention? Who do you want to give more attention but have recently convinced yourself you “don’t have the time”? Who do you want to connect with for the first time?
Jot down a list of names and it’s time to play a little catch-up.
I’ve put together a few ideas to help get things back on track…
Source: http://liveyourlegend.net/
5 Ways to Stay #Motivated over the Christmas Holidays
1. Find Inspiration:
Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. It also comes from my environment surroundings and even things I read in other blogs, books, or magazines. I Google my goal, and read success stories. Zen Habits is just one place for inspiration, not only from me but from many readers who have achieved amazing things. If I am really stuck, I do yoga to open up my mind.
2. Have ONE goal:
Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.
3. Get Excited:
This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I’ve learned that by talking to my wife about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.
4. Commit Publicly:
None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. You can do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so. I write everything down and make check lists to ensure I am achieving my goals.
5. Think about it daily:
If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.
10 Tips to Improve Your Stoke
@surftweeters
Top 5 #gifts under $35 for your lady surfer – Guaranteed smiles Christmas Morning!
1. Lush Ocean Salt Cleanser – from Lush Cosmetics $34.95 CAD
http://www.lush.ca/shop/products/face/cleansers/ocean-salt
2. Bumble and Bumble Surf Spray $23.00
http://www.bumbleandbumble.com/product/spp.tmpl?CATEGORY_ID=CAT72&PRODUCT_ID=221
3. MEC Weigh Light Dry Bag – $17-$25 CAD
http://www.mec.ca/AST/ShopMEC/Paddling/BagsPacksCases/Bags/PRD~4011-624/mec-weigh-lite-dry-bag.jsp
4. Sticky Bumps Cold Water Surfboard Wax 5 Pack $6.20 CAD
5. The Pilgrimage: 50 Places to Surf Before You Die [Paperback] – $28.13 CAD
Life is a #gift – My Brothers Story #fuckcancer
A lot of friends and acquaintances messaged me saying they had read my last blog post. I didn’t know that many people read it, so that was a cool surprise. It was also a really good feeling to receive so many messages as I didn’t really realize just how many people were thinking about me through all of this.
I thought I’d give an update as to what is going on now. I also wanted to share what this whole cancer situation taught me.
I have had the surgery and everything seems to be fine. I find out on Thursday if I need chemo but I don’t think I will. I have a really good feeling that the worst is over and that I will be fine. For those of you who don’t know, I had testicular cancer. I had to get the surgery that as a man seems like your worst nightmare come true. Yeah… you guessed it.
Last November, I nearly died in a car accident. I broke all my ribs, had a collapsed lung and a torn spleen. Then, this past early November, I was driving down the Port Mann bridge and saw a lady lying dead on the road, torn apart to pieces.
Then, my dad had some strokes. Me and my colleague were talking about it and he was saying he hopes my dad is okay and how crazy it is that something can happen to you out of nowhere like that. The next thing we knew, his dad was in the hospital too, with lung cancer. We were then talking about how short life is. A week later, I was in the hospital, finding out I had a seminoma tumor, sitting in my car thinking about the fact that I might die in a much shorter amount of time than I suspected…. the thought of only having a few months left crossed my mind more than once, no matter how positive I tried to be. Eventually that feeling went away, and I realized something else.
The actual reality is, you can die and life is short. It’s a cliche for a reason… You can lose everything even if you take the safe route. You could go for a drive down the road to work, not knowing that is your last day. I think it’s very important for people to remember this. If everyone did, the world would be a different place.
So what Im going to do, is take risks in life and deal with the consequences after the fact. You need to go after what you want and forget the rest. There is no downside when you do that.
The honey badger would agree with all of this I think. The honey badger just takes what it wants…he doesn’t give a sh*t.
And that’s it. That’s what I learned. Hope to see everyone again soon and I’ll be back to 100% within a week or two!
http://bobbygrahammusic.blogspot.com/2011/12/what-curveball-taught-me.html
#Tofino – There is no better playground in #Canada
In the whole world – there is no where else Id rather be than in nature. What a better place to celebrate the Earth’s beauty than in front of the beautiful landscapes of British Columbia’s Tofino. This photo is of one of my best friends and I taking it all in after a fantastic hike – yes, in the winter and in Canada. You really can do it as hard as it is to believe! This place is magical. The west coast trails are fantastic to get lost in and clear your mind.
womenforwaves 