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.
Rip Curl Pro Tofino is quickly approaching! May 31 – June 1 2014
Here is the trailer vid from last years event – you DO NOT want to miss out!!
Did you know we #tweet?
Follow us @womenforwaves
Has anyone tried the #indoboard ?!
I am thinking about trying the indoboard and looking for feedback! How is it?
Hidden piece of paradise #heaven #Tofino
Some people think that heaven is a far away land – I believe it is right in beautiful British Columbia, Tofino. This part of the island is a true paradise and in my opinion everyone needs to experience it – young, old, big, small, shy, outgoing, liberal or conservative – Tofino has something for everyone.
Can you imagine having a pet #seaotter??
http://www.peoplepets.com/people/pets/article/0,,20675562,00.html
CUTEST EVER!!
Mixing my two favorite things.. FASHION AND SURFING
Diane Von Furstenberg shares her inspiration behind the DVF loves ROXY collaboration .
4 Tips to Maximize Your Surfing Workout
#1 – Focus on Core Strength
Core strength is referencing the muscles in your back and abdominal region. They keep your spine straight and strong and keep your body balaned. Surfing involves lots of rotating, balance and twisting. Having solid core strength will ensure safety and decrease your chances of injury. Adding exercises to include your neck, chest, back and hips will help to insure that your core isn’t overpoweringly strong, therefore throwing you off balance. Strengthening your core will increase your ability to surf very quickly. Some exercises to try for core strength would be squats, back extensions and stability ball twists.
#2 – Try Yoga!
If you haven’t already realized the power of incorporating yoga into your workout, now is the time! Why Yoga for surfers you may ask? Well, yoga allows you to strengthen and stretch every single muscle used in surfing. It is also guaranteed to make you a better surfer by increasing your balance, your stamina…even your mental focus! It can offer you stretches that will improve your muscles in the areas you need it most, such as your rotator cuffs for paddling, and your core muscles to help you stand up on your board quickly and with balance. Not to mention the fabulous breathing techniques you’ll learn and practice that will increase your lung capacity greatly. Practicing yoga when the swell is gone is a great way to help you say conditioned and prepared for when that swell comes back! Some recommended poses would be downward facing dog or the plank.
#3 – Don’t forget to stretch!!
Stretching and flexibility are absolutely necessary for anyone serious about surfing. If you become sore after a surf, that muscle soreness can prevent you from being completely on top of your game. All that paddling and the impact from the waves can really put stress and strain on your physical body. This is why adding a good stretching regime to your excersices is so important. Not only do you decrease your physical soreness, you also increase the chances that you will not become injured. You must remember to stretch both before and after a good surf, in addition to adding it to your regular exercise routine. Stretch everything from your neck to your ankles!!!
#4 – Nutrition! Nutrition! Nutrition!!
Proper nutrition will ensure you can surf longer and have less negative side effects when you really spend a lot of time on the waves. Using common sense is key. Eat as close to nature as you possibly can, be aware of your higher nutritional requirements because of the high activity and be sure to eat protein, carbs and healthy fats at every meal. Feed the brain and feed the body! And always always remember to stay hydrated! Limit caffeine and drink a minimum 100 oz of water every day…more on a scorcher.
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!
If this video doesnt rattle your cage and make you clammy with excitment I dont know what will!
Rip Curl’s Tip 2 Tip : Nalu Highlights
Bethany Hamilton & Alana Blanchard
Watching this video is what is inspiring me for Saturdays Surf trip to MAUI!!! I am so excited to play in the ocean with my board! Pictures to come:)
Safe and Sound – Taylor Swift
I just love this video so I thought I’d share. Taylors voice and the tone of this video is absolutely beautiful.
10 Tips to make today count #YOLO
1. Smile at whoever you can even if your in a bad mood yourself.
2. Compliment at least 3 people
3. Try something new that scares you
4. Do a sun salutation
5. Eat something that came from the earth you walk on and give thanks
6. Tell someone who you wouldnt normally how much you appreciate them
7. Set at least one goal
8. Follow your budget today, and take it one day at a time
9. Call an elder and let you know you were thinking of them and love them.
10. Volunteer
10 Reasons Why Everyone Should Experience Tofino
- Tofino is hands down the most beautiful piece of paradise on Earth.
- You can safely surf; with great surf spots for both beginners and advanced surfers.
- Tofino has thee BEST Taco place in the world!!! Check out Tacofino! http://tacofino.com/
- In Tofino you can get down with nature and become one with a natural rainforest and hike to your hearts desire.
- You can experience natural hot springs in Maquinna Provincial Park while breathing in the fresh pine and salt water air
- The locals in Tofino are the most fabulous, patient and fun people to be around. They are more than willing to teach you about the local culture and scene.
- Everyday in Tofino is a surprise! You never know what you will find –
- Tofino heals your mind and soul and makes you remember what is important in life. Tofino makes life get real.
- Mid October feels like summer – No need for jackets
- You will experience nothing but smiles!!!!
Since today is Valentines Day, I thought I’d share with you why I love Tofino SO SO much, these are just a few reasons. Happy Valentines Day everyone!! Remember what is important and to honor your values.
#Karma – Doing good for others will actually help you in the end.
Recently, I met a very strong independent woman whom I am now going to call my role model. She is an insurance broker/real estate agent/yoga studio owner who is now my inspiration.
This woman is balancing so many major projects but still has the power to make everyone in her presence feel heard and loved. I met her because recently I just joined The Hot Yoga Lounge (Calgary) ambassador team.
When I signed up, I was assuming I would be volunteering to work front desk – receptionist role – in exchange for free yoga classes which would have been awesome. But what this woman offered was even better – A life lesson and a chance to help others.
I loved her business model so much I just had to write about it. She literally will give you free yoga to go out and do good in your community. This could mean anything from playing cards with seniors at an old folks home to handing out waters at a marathon to cleaning up garbage in a park. The opportunities are endless. I love this method so much because it helps everyone to become more engaged in the community and feel good about what you are doing.
I actually want to pay her more for classes now because I know how much good she is doing for the community and I feel like if she had my dollars she would spend them in all of the right places. More businesses should operate like this. This has inspired me now to start my own business.
More on that to come…
Remember to love your neighbours and take care of them. It feels great to nourish and foster those around you.
I am so thankful for that life lesson and am so happy to pass it on
Learn #forgiveness and Learn from others mistakes
Today I found out a friend of mine has been charged in a drinking in driving accident that had ended two young people’s lives. This is a horrible situation for everyone. I know my friend and I know that they would never hurt anyone intentionally and have a heart of gold.
At the same time I can definitely understand the anger and hurt the families of the victims and the pain they are enduring. We are all human and we all make mistakes – but we need to learn from one another’s mistakes so that this does not continue to happen. I know that I will be spreading the word and watching my friends carefully to make sure they don’t drink and drive.
Through all of this going on and all that these families are going through, I want to remind people that having to go through life knowing what you caused is a hell of a punishment – an unforgettable punishment. That pain will never leave my friend and I know that this will carry in their heart forever. I hope that through this experience my friends can learn from this person’s mistake and I hope we can all have it in our hearts to learn forgiveness as we heal. After all, it is not up to us as humans to judge – it’s the big guy’s upstairs.
Please keep my friend and the victims and all of their families in your prayers and remember to learn from others. I know this is a lesson I have learned a million times but now it is just that much clearer just how easy it can happen to anyone – and a reminder of the deadly consequences of our decisions.
#Yoga and #Surf Tips: Back-Strengthening
Exercise: The following is a back-strengthening and chest-opening pose.
Benefits: This pose opens the chest muscles and fascia, builds the back muscles, with core stabilization and structural alignment. It also creates a positive muscle memory for over-use that results from paddling.
How To Do It:
1. Start with your forehead on the ground. Tuck your chin and face your palms, with your feet together.
2. When you inhale, reach your fingers back and your feet up. Keep your knees and feet together as you raise your chest in concert with your breathe.
3. When you exhale drop your forehead down on the ground, tucking your chin, and lowering your feet and hands.
4. Repeat three times.
5. Go into child’s pose to ease any lower back tension from the sacrum.
Hidden piece of paradise #heaven #Tofino
Some people think that heaven is a far away land – I believe it is right in beautiful British Columbia, Tofino. This part of the island is a true paradise and in my opinion everyone needs to experience it – young, old, big, small, shy, outgoing, liberal or conservative – Tofino has something for everyone.
4 Tips to Maximize Your Surfing Workout
#1 – Focus on Core Strength
Core strength is referencing the muscles in your back and abdominal region. They keep your spine straight and strong and keep your body balaned. Surfing involves lots of rotating, balance and twisting. Having solid core strength will ensure safety and decrease your chances of injury. Adding exercises to include your neck, chest, back and hips will help to insure that your core isn’t overpoweringly strong, therefore throwing you off balance. Strengthening your core will increase your ability to surf very quickly. Some exercises to try for core strength would be squats, back extensions and stability ball twists.
#2 – Try Yoga!
If you haven’t already realized the power of incorporating yoga into your workout, now is the time! Why Yoga for surfers you may ask? Well, yoga allows you to strengthen and stretch every single muscle used in surfing. It is also guaranteed to make you a better surfer by increasing your balance, your stamina…even your mental focus! It can offer you stretches that will improve your muscles in the areas you need it most, such as your rotator cuffs for paddling, and your core muscles to help you stand up on your board quickly and with balance. Not to mention the fabulous breathing techniques you’ll learn and practice that will increase your lung capacity greatly. Practicing yoga when the swell is gone is a great way to help you say conditioned and prepared for when that swell comes back! Some recommended poses would be downward facing dog or the plank.
#3 – Don’t forget to stretch!!
Stretching and flexibility are absolutely necessary for anyone serious about surfing. If you become sore after a surf, that muscle soreness can prevent you from being completely on top of your game. All that paddling and the impact from the waves can really put stress and strain on your physical body. This is why adding a good stretching regime to your excersices is so important. Not only do you decrease your physical soreness, you also increase the chances that you will not become injured. You must remember to stretch both before and after a good surf, in addition to adding it to your regular exercise routine. Stretch everything from your neck to your ankles!!!
#4 – Nutrition! Nutrition! Nutrition!!
Proper nutrition will ensure you can surf longer and have less negative side effects when you really spend a lot of time on the waves. Using common sense is key. Eat as close to nature as you possibly can, be aware of your higher nutritional requirements because of the high activity and be sure to eat protein, carbs and healthy fats at every meal. Feed the brain and feed the body! And always always remember to stay hydrated! Limit caffeine and drink a minimum 100 oz of water every day…more on a scorcher.
10 Tips to Improve Your Stoke
@surftweeters
womenforwaves 