Surfletics

WRITTEN AND PHOTOGRAPHED BY AMANDA BARTENES

Copyright © 2021 by Amanda Bartenes All rights reserved. No part of this book may be reproduced or used in any manner without the prior written permission of the copyright owner, except for the use of brief quotations in a book review.

Dedicated to my friends and family without whom this book would not exist.

Contents 09

Aloha, Let’s Start!

13

Surf Fitness

23

No Ocean? No Problem.

27

Swim Fitness

35

Yoga for Surfers

45

Nutrition & Wellness

10 • SURFLETICS

Aloha, Let's Start!

Surfing is a demanding sport as it emphasizes balance, flexibility, and endurance. Simply getting into your wetsuit alone can be a challenge. So, with all the paddling, wipeouts, and strength one needs to ride a wave it’s important to remain healthy physically and mentally. Surfing has the power to boost heart health, improve mental health, improve coordination and balance, improve sleep, strengthen muscles, and overall burns calories.

Whether you’re a beginner or someone who has been surfing for years, improving your fitness will make surfing much more enjoyable. Training will increase your stamina and power to catch more waves, improve surfing maneuvers, allow you to spend more time in the water, and allow you to face the many challenges the ocean could throw at you.

SURFLETICS • 11

Surfing provides many health benefits including: • Cardiovascular fitness – from paddling.

• Shoulder and back strength – these muscles will strengthen from the paddling.

• Leg and core strength – once you’re standing up on the board, strong legs, and a strong core will keep you up.

To start, it’s easier to focus on specific areas of the body. Focusing on certain areas, or muscle groups is called sports–specific training. This method allows for better performance, lower injury risk, and increased endurance. Some of the benefits of exercising you’ll experience are improved cardio fitness, faster recovery times, improved performance, confidence boost, and stronger surfing movements.

Exercising can be intimidating at first, so I bet you’re wondering what it all means. Well, learning the terminology is an important first step.

Below are some of the important terms you should keep in mind as you move through this book.

• ROM: Range of movement.

• Ligaments: The connective tissues that are used to bind bones together.

• Hyaline Cartilage: The most abundant cartilage in the body.

• Tendons: Attaches bones to muscles.

12 • SURFLETICS

• • • • • • • • • •

•

Dynamic Mobility: Actively moving a joint through its range of motion.

Strength: The amount of force a muscle can exert against a resistance.

Cardiovascular: Concerning the heart as well as the blood vessels.

Fartlek Training: Training where the pace is varied from a fast sprint to slow jogging.

Reps: The number of times you repeat a given movement.

Set: Number of times you perform reps of a given exercise.

Static Stretches: A stretch taken to its furthest point and held.

Erector Spine: Group of three muscles between your neck and lower back.

Resistance: Any force acting in opposition to a contraction.

Overload: Progressive resistance beyond what is comfortable or moderately uncomfortable. Overload is dependent upon intensity, duration, and frequency.

Aerobic: Meaning ‘with oxygen’. Aerobic training is at a lower intensity, to stimulate aerobic metabolism to improve fitness.

Before you jump into the water and start surfing, it’s important to remember to warm up. Warming up before starting any exercise session or surf session is crucial. Why? Well, warming up makes the tissues in your body more flexible and ready to use, which makes injuries less likely. The body works more efficiently when warm. Your body will reach a steady state of energy production which will improve your performance.

A decent warm-up routine should be continuous and should last somewhere between 4-8 minutes.

It should also include gentle exercises for the whole body. Exercises like light jogging will gradually increase your heart rate, breathing, and blood supply to the muscles. Additional exercises like light mobility exercises such as arm swings and leg swings will warm up your muscles and help you prepare for catching that first wave.

You won’t achieve everything in one session so it’s important to remember that things take time. Make realistic goals by breaking things down into more achievable monthly, weekly, or daily targets. This is a process of trial and error so remember to not get discouraged when something doesn’t work. Simply try something new because not everything works for everyone. Remember to

reward yourself when you do achieve a goal because incentives will help keep you motivated.

So, my advice? Use this book as an invaluable tool. Then once you’re done, go get sweaty and jump in the water to put that information to use!

SURFLETICS • 13

14 • SURFLETICS

Surf Fitness

Workout. Surf. Rest. Repeat.

Surfing is not as easy as it looks and because surfing involves the ocean, you should be a strong swimmer. Always be aware of the safety aspects of being in the surf because things can become dangerous very quickly. Because of this, you must prepare your body for this intense sport. These fitness programs will help build your strength and improve your speed and fitness. The key pillars of fitness that help give competitive surfers an edge is muscular endurance, balance, core stability, and total-body strength.

The first step is to figure out what you want to achieve before you start training. Look at some goals you might have, the most common methods people use to achieve that type of goal, and what the best surf training methods are for each goal.

SURFLETICS • 15

Start your workout by warming up. Warming up will increase your mobility and flexibility while also reducing muscle stiffness. Some options for warming up include: • Breathing Squat: Perform a squat, while exhaling as the body moves down. As the body comes back up begin inhaling while extending the arms towards the sky.

• Single-Leg Upper Body Rotation: Stand on one leg with that knee slightly bent and your hip pushed back. With your arms in front of you, rotate from side to side slowly.

• T-Rotation Push-ups: Start in the push-up position, and then rotate one arm towards the sky while also rotating your body onto one side. While you are now balanced, on one hand, extend your other arm towards the sky. Rotate back into the push-up position and repeat on the other side.

• Warrior Lunge: Begin standing and lunge forward into a lunge. Extend your arms to the sky and push up off your front foot and back into starting position. To advance the movement, you can repeat the prior movement and then add a side bend in either or both directions.

16 • SURFLETICS

•

Bent Shoulder Circles: Keeping a straight back, with slightly bent knees, bend your torso forward. Get to where you start to feel a slight stretch in your hamstrings and bring the arms out to the sides into a T-position. Perform small arm circles for 30 repetitions in each direction.

• Standing Knee Hugs: Start with your spine tall and bring one knee towards your chest.

Place your hands around the knee and pull it towards your stomach/chest.

Now that you are warmed up you are ready to dive into some surf training workouts. Nothing can fully replicate what our bodies do while we surf but you are able to strengthen the basic movements and physical demands of surfing.

SURFLETICS • 17

18 • SURFLETICS

Full-body Movements These movements are needed to train your whole body to become strong and efficient in motion.

Kettlebell Swings • Stand with feet apart, facing forwards.

• Slowly squat down, and as you do swing the bell between your legs.

• Try 10-12 swings before resting.

Front Squats • Start by standing with feet hip-width apart • Lower down towards an almost 90degree angle, keeping your shoulder back.

Holding your arms out in front of you will help with balance.

• Try 6-8 reps.

Sprints • Warm-up with a light jog.

• Take your first sprint at a moderate pace, about 50 to 60 percent of your maximum effort. Sprint for 30 seconds.

• Slow down your speed or walk for 60 to 120 seconds.

• Sprint for 30 seconds at 70 percent maximum effort.

• Slow down your speed or walk 60 to 120 seconds.

• Sprint for 30 seconds at 80 percent maximum effort.

SURFLETICS • 19

Balance & Single-Leg Balance and Single leg surf training is crucial for surfing as you’ll need a lot of balance to stand up on a wave. These exercises will improve your balance and help ensure that your lower body is injury-free.

Lunges • Start the exercise with hands by your sides, shoulder back.

• Step forwards, feet pointing in the same direction, aiming for a 90-degree angle.

• Try a few to get your balance, then a basic set could be 4 x 20 seconds non-stop.

20 • SURFLETICS

Squats with Weights • Start by standing with feet hip-width apart.

• Lower down towards an almost 90-degree angle, keeping your shoulders back, and holding the weights alongside you during the movements.

• Try 6-8 reps.

Surf Balance Board Single Leg Balance • To strengthen your ankles and knees try standing on a surf balance board trainer.

• Stand in the center of the deck and raise one foot slightly off the deck while maintaining a good upright posture.

• Hold for 8-10 seconds before changing legs.

Core Training This training is crucial for a strong core to stay pain-free and making sure you can surf with speed and power. Your core is much more than just your abs as the core is made up of many muscles throughout your body.

Basic Crunch • Start by placing your hand on your thighs, then simply runs your hands upwards towards your knees.

• Then lower slowly back down again before repeating.

• Try 10 reps.

Front Plank with Leg Lift (with balance board) • Start this exercise in the same way as a basic plank, only this time lift one foot off the ground, just for a few seconds, to overload your core and then swap to the other side.

Russian Twist • Start by sitting on the floor with your hips and knees bent at 90 degrees.

• Hold the weight straight out in front of you and keep your back straight.

• Twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep.

• Try 3 sets of 8.

SURFLETICS • 21

Shoulders & Upper Back Paddling can be one of the most tiring aspects when surfing, so you need strong shoulders, a durable upper back, and a powerful core to achieve strong paddling.

Surf Balance Board Press-Up • Start in a push-up position, hands on the deck of the board.

• Lower down and hold.

• Repeat 8-10 times.

Side Raise • Place your resistance cord on the floor.

• Keeping in line with your body, slowly raise upwards.

• Repeat 8-10 times.

22 • SURFLETICS

Exercise Ball Triceps Drop • Start on the ball, feet apart. Taking great care with the weight, and squeeze your elbows together before lowering down behind your head.

• With the weight lightly resting on your neck extend the weight upwards making sure to not lock your elbows too much.

• 8-10 reps then repeat.

Surf Fitness Kit This is the section where we break down the best tools you need for getting the most out of your workout sessions.

• Free weights, which will allow you build your surfing strength and endurance.

• Medicine ball, which is very effective when weight training.

• • •

Exercise ball, can strengthen your core and can be used in various workouts.

Surf balance board, allows you to boost your balance and can be used for various workouts.

Resistance bands, will benefit when used for strength training and building up your paddle power.

SURFLETICS • 23

24 • SURFLETICS

No Ocean? No Problem.

I’m sure you’re thinking how is it possible to surf at home? Well, it is surprisingly easier to train for this sport without an ocean than you think. At home you can practice pop-ups, build your strength and balance, and having a balance board and/or a skateboard can open even more doors.

To practice popping up at home all you need is some space. If you like, you can of course get your board off the wall and use that, but if you don’t have a board then all you need is some floor space.

Try popping up at home with these steps: • Mimic the paddling motion, keeping your chest up nice and high.

• Next place your arms in the chicken wing position.

• Push yourself up and do the double knee drag at the same time.

• Focus on landing with your feet below your chest.

SURFLETICS • 25

Here’s an easier way to pop up at home: • To start, place both hands on either side of your body and get into the chicken wing position.

• Next, slide your back foot forward, and then slide your front foot forward in between your hands.

• Once you feel stable, take your hands off the group, and stand up.

• Be sure to keep your knees slightly bent and look out not down.

• You can also incorporate your surf balance board, if you own one, to better mimic popping up on a board.

With a balance board, you can work on your balance and strength. Start by maintaining balance on your board, with a soft bend in your knees and arms extended slightly in front of you.

It helps to focus on something in front of you.

Once you get comfortable then you can begin working on rotation and furthering your balance.

You can use two fitness cushions under a surf balance board and an exercise ball against a wall to practice rotations. Once you set up the fitness cushions under your board, place the ball behind your torso against the wall. The ball will act as a stabilizer as you keep your torso upright. This setup will help practice the stages of a backside turn.

26 • SURFLETICS

While using the previously mentioned setup, try these steps below to practice the turn: 1. Bottom Turn – drop the front hand and open the front shoulder. Knees are bent to compress the body and eyes are focused down the line.

2. Accelerate to the Top – your front hand swings around to wind open the body and direct the board to the top of the wave.

Legs expand to release energy for the turn. Eyes are to the top of the “wave.”

3. Top Turn – Eyes move from the top of the wave, back down the line. Unwind your rotation by bringing the arms back around towards the bottom of the wave. This motion turns the board.

4. Completion – Complete the maneuver with hands eyes toward the bottom of the wave. Return to your ready position.

Using a skateboard can also provide a surfer with a way to practice outside of the water.

Given that skating was created by desperate surfers it’s a no brainer that riding a skateboard will help continue to shred when there are no waves. Riding a surf friendly skateboard, uses rotational muscle motions so you’ll be more ready for the water.

SURFLETICS • 27

28 • SURFLETICS

Swim Fitness Swimming is one of the best ways to improve your surf fitness. When swimming, you are use movements that are so like paddling. Swimming two to three times a week can make a huge difference in your paddle power so don’t skip arm day or swim day. Breath-holding training is also useful to prepare a surfer for hold-downs beneath heavy waves.

There are several ways to boost paddle power, like working on your general aerobic fitness and upper body strength. The primary muscle group used are the muscles are the shoulder blades, posterior and anterior. Strong shoulder muscles, a strong core, and strong lower back muscles help to stabilize the movements of paddling.

One option is to use resistance bands that allow you boost paddle power by isolating the muscles used for paddling.

SURFLETICS • 29

In the example resistance band workout below, you’ll be paddling by using Power Stoke cords or resistance bands. Power stroke cords are essentially resistance bands that have two bungee cords and hand hoops at the end. Set up bands around a stationary object, such as a door handle or a post.

Beginner: • Do 5x60 seconds at a moderate pace with light breathing. Imitate the paddle motion slowly by using the bands. After every 60 seconds take 30 seconds of rest.

• After 2 minutes of rest try 4x2 minutes of paddling taking 30 seconds of rest.

• Finally, try 3x3 minutes of paddling taking 45 seconds of rest after 3 minutes.

• Cool down with 10 minutes of light stretching.

Intermediate: • Warm-up with 5 minutes of mobility exercises.

• 5x2 minutes of light paddling with 30 seconds of rest after 2 minutes.

• Next, do 4x3 minutes with 30 seconds rest after each 30 seconds.

• Finally, try 1x5 minutes non-stop light paddle.

• Cool down with 10 minutes of light stretching.

30 • SURFLETICS

Advanced • Warm-up with around 5 minutes of mobility exercises.

• 10x2 minutes of a light paddle with 30 seconds rest after each 2 minutes.

• Next, do 5x4 minutes at a strong to moderate pace with 60 seconds rest after every 4 minutes.

• If you’re feeling brave, also try a 10-minute non-stop paddle.

• Cool down with 10 minutes of light stretching.

Swim training will help you catch more waves, and get into a wave earlier, increase aerobic capacity for paddling, increase endurance levels, high levels of fitness to deal with any unforeseen moments, like leash snaps or rip currents, and increase paddle power. Not only will a good technique improve your training session, but it will also reduce your risk of injury. You must remember that even though simply swimming will have some benefit to your surfing, it’s important to plan a weekly program because that is where you will find the most benefit.

Warming up, and yes you need to warm up before swimming too. It’s essential to remember that you must warm-up, like with all workouts.

Some ways you can warm up can include slow

mobilization of all limbs and joints as this will increase blood flow and help warm up your body, light overall stretches that are held for 8-10 seconds, and simply start with a light swim as this should be done without pause and should last 10-12 minutes. Starting with a low-impact aerobic swim will help warm up the body and allow you to eventually progress to a high-end aerobic swim.

The distances in the program below can be adjusted based on ability. If you’re just starting slow and building up as your swimming improves. It’s best to keep a record of all your sessions as writing things down can help in the long run. Try keeping track of your goals, target times, distances, and warm-ups and cool-downs.

In the program on the next two pages, you’ll be using the stroke front crawl, also known as freestyle. The front crawl uses all major muscle groups and boosts cardio fitness and endurance, which make it a good candidate for a basic swimming regiment. To achieve this stroke, you’re going to want to focus on your arm cycle, kicking, and breathing. To swim this stroke, you’ll want to keep your body as flat and close to the surface as possible. While swimming, your kicks

should alternate starting at the hips with a slight bend of the knee. Make sure your kicks are long and fast but also keep in mind there should be little splash.

Tip: trying kick to the count of six, there should be six kicks in every arm cycle so that’s three kicks per arm movement. Your arms also move a lternatively. One hand should follow the other into the water above your head. Make spear motions with your arm and keep in mind that your thumb should enter the water first while the palms remain facing out and the elbows are the first to exit the water. Lastly, remember to breathe. This is probably the hardest part of the stroke. To start, breathe regularly by turning your head to the side. Choosing the side will be based on whether you’re right or left-handed.

SURFLETICS • 31

32 • SURFLETICS

A basic swimming program could look like this: Warm-up • Basic mobility: 4-5 minutes.

• Gentle stretch: 4-5 minutes (hold for 810 seconds).

• Swim non-stop front crawl for 400m, with each length increasing speed.

Main Set • Swim 3 x 100m front crawl with 30 seconds rest after each 100m.

• Remember to check your heart rate (HR).

• 2 x 150m front crawl with 45 seconds rest after each 150m.

• Check HR.

As a surfer, you’ll experience a hold-down after going over the falls or getting pummeled by a wave. That feeling of not being able to come up fast enough and running out of air is scary. There’s no perfect way to deal with a major wipeout or hold down, but if you panic things could get worse. Though it’s hard, the best thing to do is relax as your heart rate slows your demand for oxygen decreases. Putting this into practice is easier said than done but it can be a lifesaver. Hypoxic training can significantly help swimmers and surfers maintain a smooth stroke when the pressure is on. On the next page, you will find an example of what a basic 5-week hypoxic program could look like.

Cool down • Swim 500m, slow and steady with each length getting slower.

• Stretch for 8-10 minutes, covering all major muscle groups (hold for 15-20 seconds).

SURFLETICS • 33

A basic/beginner 5-week hypoxic program could look like this: Week 1 • 2 sets of 12 x 25m front crawl • 10 seconds rest after each 25m • 60 seconds rest after 12 lengths • Breathing rate: every 4 strokes Week 2 • 2 sets of 12 x 25m front crawl • 10 seconds rest after each 25m • 60 seconds rest after 12 lengths • Breathing rate: every 5 strokes Week 3 • 2 sets of 12 x 25m front crawl • 10 seconds rest after each 25m • 60 seconds rest after 12 lengths • Breathing rate: every 6 strokes Week 4 • 2 sets of 12 x 25m front crawl • 10 seconds rest after each 25m • 60 seconds rest after 12 lengths • Breathing rate: every 7 strokes

34 • SURFLETICS

Week 5 • 2 sets of 12 x 25m front crawl • 10 seconds rest after each 25m • 60 seconds rest after 12 lengths • Breathing rate: every 8 strokes A good way to test your progress during this training is to swim as far as you can underwater every few weeks and record the distance. If you’re new to swimming, then it’s important to remember to take extra caution when doing any breath-holding exercise. Also, remember to begin each session with a warm-up.

Swim Fitness Kit This is the section where we break down the best tools you need for getting the most out of your swim sessions.

• Pull buoy, which is great for improving overall upper-body strength. This device allows you to pull through the water using only your upper body like you would when surfing.

• Resistance bands, are great if you can’t get into a pool. These bands mimic most swimming movements.

• • •

•

Kickboards, which allow the swimmer to target their legs. This improves kick stroke, balance, and leg strength.

Hand paddles, which enhance the swimmer’s feel of the pull of the water.

Swim fins, which creates extra resistance when kicking through the water. This will boost leg strength and increase the work rate while swimming.

Goggles, which allow you to see underwater and protects the eyes from harmful irritations.

SURFLETICS • 35

36 • SURFLETICS

Yoga for Surfers You’re missing out if you have yet to incorporate yoga into your surf training schedule. Yoga can not only help you feel good about your body but can also benefit your surfing. Yoga improves technique by fine-tuning the body. You’ll also experience improved stamina in the water, better mental focus, improved bone strength and flexibility, better circulation for heart and lung health, and a boost in metabolism and detox. Yoga can help you maintain your fitness in many ways. Regular yoga can help to rebalance your body and generally boost your mental and physical functionality.

Committing yourself to just a few minutes of yoga each day can have a profound effect on your surf stamina, as well as increase your mood, confidence, and well-being. Getting started can be somewhat intimidating so start by looking at individual poses that can help maintain your fitness or improve your time in the water. Simply remember to enjoy the little things.

SURFLETICS • 37

Mountain Pose This pose will improve posture, steady breathing, strengthen knees, thighs, and ankles, increase strength, power, and mobility in the feet, legs, and hips, while also firming the abdomen and buttocks.

To do this pose, follow the steps below: 1. From a standing position, bring the feet together or hip-width apart. Lift your toes, spread them wide, and place them back on the floor. Feel your weight evenly balanced through the bottom of each foot.

2. Pull up the kneecaps and squeeze the thighs while tucking the tailbone slightly under. Feel the hips aligned directly over the ankles. The legs are straight, but the knees are not locked back.

3. Inhale and lift out of the waist, by pressing the top of the head up towards the ceiling, feeling the spine long and straight.

38 • SURFLETICS

4. Exhale and drop the shoulders down and back as you reach the fingertips towards the floor. Gently press your chest towards the front of the room.

5. Continuing to reach out through the fingers, inhale the arms up, turning the palms shoulder height, bringing the arms into an H position.

6. Exhale and relax your shoulders down from the ears while still reaching the crown and fingers up.

7. Breathe and hold for 4-8 breaths.

8. To release: exhale the arms down to your sides or bring the palms together in front of your chest.

SURFLETICS • 39

Four -Limbed Staff Pose This pose is great for the whole upper body. This pose helps with popping up stronger and faster. Also, this pose tests your balancing strength while toning the back, triceps, shoulders, and core.

To do this pose, follow the steps below: 1. Begin in the plank position with your feet positioned hip-distance apart.

2. Spread your fingers wide apart with the middle finger pointing forwards, press into the palms while keeping your arms straight.

Tuck the tailbone under so your legs, hips, and torso are one straight line.

40 • SURFLETICS

3. Press the top of your head forward and with the toes tucked, press your heels back.

4. Exhale and keep your body parallel as you lower down towards the floor, remaining 4-6 inches above the floor. Have a 90-degree bend in your elbows and keep the shoulder at the same height as the elbows.

5. Breathe and hold for 1-4 breaths.

6. Exhale and release by lowering down to your belly or pushing back into the plank pose.

Dolphin Pose This pose will help with insomnia, fatigue, and back pain. The dolphin pose is considered a forward bend and inversion with many benefits. It will stretch out your spine while building strength in your shoulders, core, arm, and legs. Essentially, this is the Downward-Facing Dog Pose on your forearms.

To do this pose, follow the steps below: 1. From Table position, lower your forearms to the floor, while tucking your toes under and lifting the hips towards the ceiling.

2. Spread your fingers wide apart with the middle finger facing forward, and the palms should width apart.

3. Press the forearms, fingers, and palms into the floor, and press the hips up and back. Keep the spine straight and long, reaching up high through the tailbone.

4. Keep the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.

5. Let the head and neck hang freely from the shoulders; the forehead can rest on the floor.

6. Breathe and hold for 2-6 breaths.

7. To release: bend the knees and lower the hips back to Table Pose.

SURFLETICS • 41

42 • SURFLETICS

Locust Pose This pose will strengthen your spinal and gluteal muscles, including the back of the arms and legs.

This pose provides a gentle backbend which helps strengthen our lower back, the same area we use for paddling. This pose also strengthens our shoulders and chest while toning our core and expanding our lungs.

To do this pose, follow the steps below: 1. Start on your belly, with the chin on the floor, legs together and arms alongside the body, 45 degrees away from the sides, with the palms down.

2. Pull up your kneecaps, squeeze the thighs and buttocks, and press the pubic bone down into the floor.

3. Inhale and lift the legs, head, chest, and arms from the floor. Reach out through the fingers, toes, and top of the head.

Keep the neck in line with the spine.

4. Drop the shoulders down and back and press the chest forward. Keep the legs and buttocks strong and keep the pubic bone pressing down into the floor.

5. Breathe and hold for 2-6 breaths.

6. To release: exhale and slowly lower the chest, head, arms, and legs to the floor.

Turn the head to one side, slide the arms alongside your body and rest. Rock the hips from side to side to release any tension in the low back.

SURFLETICS • 43

Upward Facing Dog Pose This pose helps to lengthen the spine while also opening up the chest and shoulders. Practicing this pose will help your popups feel more stable and natural as well as relieve tension in your lower back.

To do this pose, follow the steps below: 1. From Table pose, slowly drop the hips forward towards the floor.

2. Press your palms down into the floor, drop the shoulders down and back, press the chest forward, and reach the top of your head towards the sky.

44 • SURFLETICS

3. Inhale and lift thighs and legs off the floor by pressing the tops of your feet down.

4. Breathe and hold for 1-3 breaths.

5. To release: bend the knees and lift the hips back up into the table position.

Yoga Fitness Kit This is the section where we break down the best tools you need for getting the most out of your yoga sessions.

• Leggings: try to get leggings made from super stretchy materials as this will eliminate rubbing and chafing.

• Sports bra: with moisture-wicking fabric, this can keep everything secure while keeping you cool.

• •

Yoga mat: this is an optional piece, but a yoga mat does provide traction, so you do not slip and fall.

Yoga socks: though it’s preferable to do yoga barefoot, yoga socks are an option for those who can’t bear to be without socks. A pair of yoga socks have grips on the bottom so you can maintain good traction.

SURFLETICS • 45

46 • SURFLETICS

Nutrition & Wellness Nutrition is important and for surfers, it’s all about fuel, recovery, and rebuilding. Surfing is a sport that varies in duration and from person to person so diet requirements may vary, but there are some general guidelines that we can all follow.

Fuel for your body is important and a healthy, balanced diet is crucial to your long-term health and fitness. Choosing the right foods to eat will help give you the boost you need for training and aid in your recovery after a session. Organization is key when it comes to a fit and healthy surf lifestyle. Having bad eating habits won’t help you in your surfing and fitness performance. A varied and well-balanced diet will be essential in providing you with the right ingredients necessary for your training.

I’m sure you’re wondering what foods you can eat, so throughout the next few pages, you’ll find a list of some of the good foods that are recommended for you to eat.

SURFLETICS • 47

Carbohydrates are key for creating energy.

During high-intensity periods your focus should be on eating carbs so that you’re full of energy and ready to dive into things. Carbohydrates need to be replenished regularly as our storage of carbs is small. This is the most important energy source and crucial for enduring training and recovery.

A list of some good carbs include: • Sweet potatoes • Rice • Pumpkin • Cashew nuts • Low-fat yogurt • Brown rice • Oatmeal • Apples • Bananas • Baked beans • Wholegrain and rye bread • Whole-wheat pasta • Lentils • Orange juice • Apple juice

48 • SURFLETICS

Protein is our next focus as it plays an important role in building and repairing muscles. This is a vital part of our diet, so we need to be sure we’re providing our bodies with enough protein. A portion of protein is recommended within 30 minutes of exercise.

Keep in mind that animal sources, like eggs, are richer than vegetable sources so you will need a larger quantity of non-animal sources. Proteinrich foods break down more slowly, which means you’ll stay fuller for longer.

A list of some good sources of protein include: • Chicken • Turkey • Fish • Yogurt • Cheese • Cereal • Bananas • Tuna • Tofu • Lentils • Milk • Eggs • Kidney beans • Baked beans

Fiber is another key aspect of a person’s diet.

If you’re regularly surfing or training, then you’ll need a good amount of fiber in your diet. Highfiber foods are a great source of vitamins and minerals. They’ll also help prevent bowl problems, keep you full longer, help keep weight down, and prevent heart disease by lowering cholesterol.

A list of some good sources of fiber include: • Porridge • Oats • Lentils • Beans • Chickpeas • Walnuts • Wheat bran • Wholegrain cereals • Brown rice • Fruits and vegetables Fats are another important category to keep in mind because they also play an important role in nutrition. Fats and oils serve as a rich source of energy for the body. The body breaks down these fats and uses them to store energy, insulate the body, and transport vitamins throughout the bloodstream. Keep in mind that some fats are better than others so keep an eye out for those bad fats. As for the types of fats, there

are saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats.

Saturated fats are typically found in animal sources like meats, cheeses, milk, and poultry.

Like mentioned, these fats are used for energy but it’s important to keep in mind that too much saturated fat can cause the “bad” LDL cholesterol to build up and increase risk of the heart disease.

Monounsaturated fats are mainly found in vegetable oils, like olive oil and some peanut oils. These fats help protect your heart by maintaining the levels of your “good” HDL cholesterol while minimizing the levels of the “bad” LDL cholesterol in your blood.

Polyunsaturated fats are typically found in vegetable oils like sunflower, corn, and flaxseed.

They can also be found in seafood. These fats are also responsible for lowering your “bad” LDL cholesterol. Keep in mind that trans-fatty acids form when vegetable oils are processed into margarine or shortening. Trans fats are typically found in snack foods and baked goods that are made with vegetable shortening or partially hydrogenated vegetable oil. These fats are the bad fats that raise your bad cholesterol and lower your good cholesterol levels.

SURFLETICS • 49

Eating a wide variety of foods is important to make sure you meet all your nutrient requirements. Combing proteins, fats, and carbs into each meal or snack is key for fulfilling all requirements and ensuring you maintain a balanced diet. A good vitamin and mineral balance that can aid in surf fitness and training could look like this: • Five portions of fresh fruit and vegetables per day.

• Two to three portions of dairy foods.

• Three portions of protein.

• Four to five portions of bread and/or cereal.

Throughout the next few pages, you’ll find examples of some fun recipes to try for meals.

The recipes will include various options for breakfast, lunch, dinner, and even some snacks!

50 • SURFLETICS

Snacks When having a snack, you should make sure that it’s a quality snack because a simple snack can go a long way in helping you stay fit, maintain energy levels, and keep your energy up.

An idea of a snack you could have may include: • Apples with a scoop of peanut butter • Jerky • Avocados • Cottage cheese • Fruit • Yogurt • Protein bars • Protein shakes • Raw nuts

SURFLETICS • 51

B lueberry Parfait Why eat it? Well, a blueberry parfait is packed with fiber, natural carbohydrates, and dairy protein nutrition. Blueberries are small but a very mighty superfood. This essential tool is low in calories but high in nutrients which helps lower blood pressure and fights wrinkles. The organic, full-fat yogurt on the other hand is also great for you. It’s full of probiotics, calcium, and other nutrients that come from full-fat yogurt.

52 • SURFLETICS

Ingredients • ¼ cup of oats and honey protein granola.

• A handful of blueberries • ¾ cup of Greek yogurt Directions • Layer the bottom of a bowl or jaw with ¼ cup of oats and honey protein granola.

• Spoon ¾ cup of Greek yogurt on top of granola.

• Top with fresh blueberries.

• Sprinkle oats and honest protein granola on top of parfait, and enjoy!

Smoothies Why eat it? Smoothies are full of flavor and nutrients. Being the best part of breakfast; smoothies provide a power-packed start to the day.

Smoothies provide a lot of protein, antioxidants, and many nutrients that will help control your cravings. Not only will having a smoothie help you stay full, but a smoothie a day will help you easily achieve your five portions of fruits and veggies. For this example, I’ll be making a simple, yet healthy strawberry and banana smoothie. The fruit in a strawberry smoothie provides fiber, potassium, antioxidants, and vitamin C. While optional, adding flaxseeds provides additional protein and fiber.

Ingredients • 2 cups of frozen strawberries • 1 medium banana • ½ cup milk (or almond, coconut, soy) • ½ cup plain yogurt • 1 teaspoon flax seeds (optional) Directions • Blend until smooth then serve.

Notes • If you choose to use fresh strawberries, add in about 8-10 ice cubes to ensure the smoothie is nice and cold.

SURFLETICS • 53

Tuna Egg Salad Why eat is? This protein-packed tuna egg salad has a ton of benefits. Tuna has high levels of omega-3 fatty acids which helps reduce that bad cholesterol. Tuna is also rich in protein and contains a lot of vitamins and minerals. The egg in the salad is also crucial to the body because it’s a low-calorie, nutrient-dense food. Eggs are high in protein, rich in vitamin B, calcium, and more! Not only is this easy to make, but it’s also great for food prep and it’s customizable!

Ingredients • 1.5 oz can of tuna, drained • 3 tablespoons pain Greek yogurt • 1-2 hard boiled eggs, chopped • ¼ teaspoon dill weed • ¼ teaspoon sea salt • ¼ teaspoon black pepper • Lettuce leaves, bread, or crackers for serving Directions • Add all ingredients into a bowl and stir to combine.

• Top with fresh dill and serve.

Notes • You can swap Greek yogurt with mayonnaise or mashed avocado.

54 • SURFLETICS

Salad Why eat it? This salad is a whole meal and won’t leave you hungry. Typically, everything that’s include in a salad is very filling and nourishing. You’ll get plenty of protein, healthy fats, fiber, and vitamins all in one bowl. Not only is this salad great for you, but it’s also super easy to make.

Ingredients • 1 head romaine lettuce, chopped • ¼ teaspoon black pepper • 1-2 hard boiled eggs, chopped • 5 strips of bacon, cooked and cut • 1 avocado • 1 tomato, diced • 2 oz cheese of choice

Directions • Place lettuce on a plate or in a low bowl, and arrange the salad ingredients on top of the lettuce.

• Pour the dressing of your choice over before serving and enjoy!

Notes • Be sure to choose a salad dressing that is good for you. For example, try choosing a vinaigrette or branch out and make one of your own.

SURFLETICS • 55

Whole Wheat Tacos Why eat it? When choosing the meat to go into your taco, you have a lot of options. You can choose chicken, steak, shrimp, fish, etc. and each option has its benefits. With chicken you’ll get high proteins and less fat, with steak you’ll get high protein and important micronutrients, and with fish you’ll get high protein and omega 3. There is no wrong answer when choosing which protein to add to your tacos, it’s simply whatever you’re in the mood for.

As for the benefits of the whole wheat tortillas, they are a low-fat and low-sodium food. They contain iron, B vitamins, and potassium. Choosing whole wheat is the healthiest option as they provide complex carbohydrates and fiber.

Remember to add color to your tacos by adding different vegetables! For this example, we’ll be making healthy yet delicious shrimp tacos.

Ingredients • ½ pound shrimp • Whole wheat tortillas • 1 tablespoon garlic seasoning • ¼ cup water • 1 tomato, diced • 2 cups romaine lettuce, chopped • 1 avocado, peeled, pitted, and chopped (optional)

56 • SURFLETICS

Directions • In a large skillet cook shrimp over medium-high heat.

• Add seasonings and water, stir to combine, and cook just until shrimp turns pink and most of the water is evaporated, or for about 5 to 10 minutes.

• Divide meat mixture evenly onto tortillas.

• Top with diced tomatoes and lettuce, and avocado if desired.

• If you choose, serve with salsa and limes on the side for squeezing onto tacos.

Sea Bass Why eat it? One serving of sea bass is not only low in calories but is also an excellent source of protein, selenium, and essential omega-3 fatty acids.

Selenium is an important nutrient your body depends on to produce antioxidants and synthesize thyroid hormones. Seafood, such as bass, is one of the best food sources of this nutrient. Do keep in mind that while this is healthy for you, it does contain mercury which is harmful if consumed too much. You should limit the servings you have to avoid any negative effects from mercury.

Ingredients • 1 sustainable skinless sea bass filet • ¼ teaspoon onion powder • ¼ teaspoon garlic powder • ¼ teaspoon paprika • Lemon pepper to taste • Sea salt to taste • 3 tablespoons butter • 2 large cloves garlic, chopped • 1 tablespoon chopped Italian flat leaf parsley • 1 ½ tablespoons extra virgin olive oil

Directions • Preheat grill for high heat.

• In a small bowl, stir garlic powder, onion powder, paprika, lemon pepper, and sea salt. Sprinkle seasonings onto the fish.

• In a small saucepan over medium heat, melt the butter with garlic and parsley.

Remove from heat when the butter has melted and set aside.

• Lightly oil grill grate. Grill fish for 7 minutes, then turn and drizzle with butter. Continue cooking for 7 minutes, or until easily flaked with a fork. Drizzle with olive oil before serving.

SURFLETICS • 57

Sleep Sleep is super crucial to a person’s well-being.

Though you probably already know that, so what if I told you that sleeping can also impact your surfing performance. Believe it or not, sleep is the body’s natural cycle of self-restoration. Sleep restores the muscular, nervous, skeletal, immune, respiratory, digestive, endocrine, and cardiovascular systems. Surfers need sleep to repair muscles and tissues, integrate new knowledge, and re-energize. The average adult needs about 8 hours of sleep per night, and studies show that having less than 6 hours can cause physical and mental health problems. So, it’s

58 • SURFLETICS

safe to say that sleep is not something you should wvmiss out on.

Also, avoid sleep destroyers like caffeine (which is associated with insomnia), alcohol (which reduces your quality of sleep and increases the chances of you waking up), nicotine (which can cause lighter sleep and cause you to wake too early), large meals at night (having a full stomach can take longer to fall asleep), checking your phone while in bed (which increases sleep difficulty and can cause your mood to fluctuate during the day).

Hydrate Water intake is another key aspect in taking care of your health. Making sure you’re getting enough water is key to energy and vitality, and the importance of staying hydrated cannot be stressed enough. Surfers are really at risk for dehydration as you can be exposed to the sun for hours with no access to drinking water. Even though you’re submerged in water, you’re still sweating which leads to dehydration. It’s important to build your hydration levels before and after a surf session as surfing without being well hydrated will decrease energy levels, increase cramping, and lead to poorer performance.

Women are made up of about 55% water, and over 14 years old require an average of 2 liters of water per day. It’s important to know and understand the signs of dehydration so you can monitor yourself throughout the day.

Signs of dehydration include thirst, darkcolored urine, fatigue, dry lips, dry skin, constipation, low mood, and headaches. Be sure to carry water so you have access to water throughout the day!

SURFLETICS • 59

60 • SURFLETICS

Final Tips 1. Legs and Butt Pro Tip: Keep a low center of gravity to stay up on the board. To do so: Do as many staggered squats (one foot in front of the other) as you can in 20 seconds, then rest for 10 seconds.

Repeat eight times, alternating your leg positions in each set.

2. Arms Pro Tip: Paddle like crazy. To do so: Do straight-arm pulldowns with a cable machine or resistance band; pull the handles from high in front of you down to your thighs.

3. Core Pro Tip: Use core and upper-body strength to pop up onto the board quickly. To do so: Lower your body all the way to the floor during burpees, then see how fast you can get back to start.

SURFLETICS • 61

Index A

F

P

At-Home Workouts 27

Fats 51 Fiber 51 Four-Limbed Staff Pose 42 Front Plank with Leg Lift 23 Front Squats 21 Full-body Movements 21

Protein 50

G

Shoulders & Upper Back 24 Side Raise 24 Single-Leg Upper Body Rotation 18 Sleep 57 Snacks 57 Sprints 21 Squats with Weights 22 Standing Knee Hugs 18 Swimming 22

B Balance & Single-Leg 22 Balance Board Single-Leg 22 Balance Board Press Ups 24 Basic Crunch 23 Bent Shoulder Circles 18 Breakfast 54 Breathing Squat 18

C Carbohydrates 50 Core Training 23

Getting Started 13

H Hydrate 61 Hypoxic Program 36

K

D

Kettlebell Swings 21

Definitions 14 Dinner 58 Dolphin Pose 43

L

E Exercise Ball Triceps Drop 24

Locust Pose 44 Lunch 56 Lunges 22

M Mountain Pose 40

N Nutrition & Wellness 42

62 • SURFLETICS

R Resistance Band Training 32 Russian Twist 23

S

T T-Rotation Push-ups 18

U Upward Facing Dog 42

W

Warrior Lunges 18

Y Yoga 39

SURFLETICS • 63

Bibliography “The Complete Guide to Surf Training: Warm-Ups, Exercises, Nutrition.” Surfertoday, https://www. surfertoday.com/surf-training.

Downing, Sam. “How to Train like an Elite Surfer.” Pro Surfer Sally Fitzgibbons Shares Her Training Regimen and Diet – 9Coach, 18 June 2018, https://coach.nine.com.au/fitness/sally-fitzgibbonssurfing-training/0959de22-eaf6-42fc-82ea-eb27d85bb875.

Drughi, Octavia. “Meal Planning for Surfing: What You Should Be Eating for a Great Beach Body.”

BookSurfCamps.com, 20 Jan. 2020, https://www.booksurfcamps.com/news/meal-planningsurfing.

The Editors of Women’s Health. “Why Surfer Chicks Have Amazing Bodies.” Women’s Health, Women’s Health, 13 June 2019, https://www.womenshealthmag.com/fitness/a19893321/whysurfer-chicks-have-amazing-bodies/.

Holt, Nick. “Surfer Diet: What Surfers Eat to Get Lean & Fit.” BuiltLean, 9 July 2017, https:// www.builtlean.com/surfer-diet/.

Newman, Laurie. “Top 5 Yoga Poses to Improve Your Paddle Power.” SurfGirl Magazine, 30 June 2016, https://surfgirlmag.com/2016/06/top-5-yoga-poses-to-improve-your-paddle-power/.

64 • SURFLETICS

Pizer, Ann. “Essential and Optional Yoga Equipment for Beginners.” Verywell Fit, Verywell Fit, 12 July 2021, https://www.verywellfit.com/yoga-equipment-guide-for-beginners-whatsessential-3566978.

Sparks, Kate. “The Benefits of Swim Training for Surfing.” SurfGirl Magazine, 16 Dec. 2019, https:// surfgirlmag.com/2019/09/the-benefits-of-swim-training/.

Stanbury, Lee, and Louise Searle. The Surf Girl Guide to Surf Fitness: An Inspirational Guide to Fitness and Well-Being for Girls Who Surf. Orca, 2015.

“Surf Practice at Home or on Land – Balance Board – [Full Guide 2021 ].” Surfcamp Portugal, 3 Mar. 2020, https://surfivorcamp.com/surf-practice-at-home-or-on-land-balance-board/.

“Top 10 Best Foods for Surfers.” SBSboards, 26 July 2018, https://sbsboards.com/top-10-bestfoods-for-surfers/. upsurf. “Training for Surfing: What Actually Helps the Average Surfer Improve?” UP Surf Coaching, 28 July 2021, https://upsurfcoaching.co.nz/training-for-surfing/.

Whitby, Nina. “Health Benefits of Surfing for Body and Mind.” The Wave, 16 Jan. 2019, https:// www.thewave.com/blog/health-benefits-surfing-body-and-mind/.

SURFLETICS • 65

This book will provide the reader with an inspirational guide to surf fitness and well-being for girls who surf. This book can be used to enhance your surfing and fitness no matter what level you’re surfing at!

This book will ease you into the water slow by giving you an overview of surfing and all things you need to know before diving into the bigger stuff.

Surfing is a very demanding sport. So, my advice?

Use this book as your invaluable. Then once you’re done reading, go get sweaty and jump in the water to put that information to use!