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!!
Mixing my two favorite things.. FASHION AND SURFING
Diane Von Furstenberg shares her inspiration behind the DVF loves ROXY collaboration .
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
Finding the right #surfboardbag for your #travelsurfboard
OK..so if your like me, you are planning a surf trip involving an airplane – Sounds intimidating taking a surfboard on a plane doesn’t it? Especially because I think we have all learned by now that the airport staff does not care about the “Fragile” Sticker slapped onto your luggage.
A surfboard bag for travelling will need to have a lot more protection to ensure your surfboard does not get destroyed by the guys at the airport. A surfboard bag with a minimum of 10 mm protective high density insulation material is going to be required to keep your loveboard in one piece.
The same rules also apply regarding appropriate surfboard length, width, and nose requirements. Travel bags are available for holding from just 1 surfboard up to about 5. Travel bags can also be extremely handy for long term storage of your surfboard, especially if someone else is going to be looking after it who isn’t a surfer and therefore isn’t adept in surfboard care.
Wheeled Surfboard Travel Bags
Surfboard travel bags can come with wheels, which is extremely handy when you are thinking about travelling with or shipping multiple surfboards. Also if your shoulders aren’t what they used to be, this can be a great option even though you will need a spare hand to drag it along. (http://allaboutsurfboards.com/surfboard-bag/)
Non-Wheeled Surfboard Travel Bags
These surfboard bags will be less expensive than their cousins with wheels, and come with a very sturdy shoulder strap, freeing up both of your hands. This will come down to personal preference, budget, how many surfboards you are carrying, how much weight you can carry and how much other stuff you are travelling with. (http://allaboutsurfboards.com/surfboard-bag/)
If you go with a non-wheeled travel bag it is very important to check that the shoulder strap is padded nicely, otherwise the strap will slice into you pretty quickly!
That being said I HIGHLY recommend the bag with wheels – you won’t regret spending the extra cash.
DO you have any favorite board bags?
#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
#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.
10 Tips to Improve Your Stoke
@surftweeters
#Swimsuits Surfer Girls Should NOT Wear
There are always issues when fashion eludes function, and visa versa, and this is certainly the case with water gear for surfer girls. Personally, I feel companies who have sold themselves as girl / women surf companies, though they have some lovely clothes, have let the average Jo surfer girl down in terms of truly awesome surf suits. In Hawai’i, we surf with some of the hottest pro surfer girls in the world, all hard-bodied and perfection. Hello world, we are not all built that way! Some women’s boobs actually jiggle and laugh in the face of a stretchy sliding spaghetti strap! In this post (which we’ll likely add to) we look at some surfer girl swimsuit don’ts….
The halter: It may make the boobage look all pushed together, snuggly, and a little mo’ big, but the halter is the worst kind of bathing suit top for a surfer girl. Fashion statements are one thing. I have a nice, yellow, bust-enhancing halter from Victoria Secrets, which does magical things, but it’s for wearing on the beach (for short spurts) not on my board. Why? Surfer girls have enough problems with neck strain; why put additional pull on the neck while we surf. You may not feel it while it’s happening, but your neck and shoulder muscles are compensating. Beware; especially larger breasted women. Unless you are spider-bite sized, you should avoid the halter. The crisscrossed back and sports bra styles seem to offer the best boob and postural
A zipper on the chest – Roxy, really?
support and consistent coverage for bigger surf. Now if only form and function could evolve beyond the compressed boob-flattening that the sporty suits create. There are a few brands out there…but there needs to be more!
The Tankini: These often offer nice comfy support and are lovely for women who don’t want to show the belly. Unfortunately for the surfer girl they have a habit of riding up, or down, while surfing. And body surfing – ferget it! – the boob always pops out the top. Unless you can find one that’s secure fitting, you’re best to get a nice rash guard to cover up.
- cute but not functional
Board Shorts with Elastic Waist Bands: These are often offered at a Costco and seem like a good deal, until they’re around your ankles after a wipe-out. Though even Hurley and Billabong make them now, and they’re making their way into the surf stores, I recommend only wearing this style out and about or for jogs on the beach. The exception is for the full-figured surfin’ wahine who can stretch out the elastic all the way or their bootay is bootayfull enough to keep ‘em up and… they ain’t goin’ nowhere. Simply an observation: guys who wear elastic board shorts are 99% of the time not surfers.
Board Shorts with Fake Ties and Fake Pockets: While we’re on the subject… why put a friggin’ tie in the front of a board short if it has no functional purpose? And by that I mean, why not make it functional!? Why put a pocket on girl’s board shorts if you don’t bother making it so the wax could stay in it? And by that I mean, would it really cost that much more to have the velcro go that extra inch across the whole pocket, g-d forbid you did such skimping on same brand’s men’s boardshorts – just sayin’. These are a few of the little things I’ve wondered about… for the past 20 years. No big deal, surely they’ll give me a good answer some day. Or maybe this needs to go in the NASA pile: things the geniuses at NASA will have to invent once the space program is null and void and they can invent high-IQ solutions and inventions that couldn’t be accomplished by the common man.
Suits with Embellishments: Unfortunately, some cute suits (like the deals you find at Ross) have weird embellishments in odd places. Like O-rings on the front of the hip or between the bust – ouch. Dangling beads also suck when you jump back on the board and have no time to reposition because you need to paddle back out before the next big set. I remember when Xcel had the plastic adjuster for the elastic cinch on their womens (not mens!) wet suit tops in the front, making it awfully painful when lying on the board. They should have made a public apology and refunded everyone (hey, I still have a few). After many complaints they did realize women would actually be surfing in it and repositioned it like the men’s version.
- Honey Girl makes their sporty tops cute, supportive, with a light SEWN-IN padding… but maybe a little more sexy? & make the halter on the right with a crisscross back!
Bikini Bottoms with Tie Strap Sides: These are fine in small waves, but the thing about the surf, it has a way of undressing you. When it happens you will be happy if the side that unties is not the side with the leash, if ya know what I mean. Many a surfer girl has paddled in nekkid; don’t let this happen to you.
-courtesy of http://coconutgirlwireless.wordpress.com/2010/06/17/swimsuits-surfer-girls-should-not-wear/
womenforwaves 