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Are You a Fit Surfer?

Are You a Fit Surfer?

Core Strength Workout, Fit ball workout, Surfing Fitness and Strength
Most of us, surfers, are reasonably in shape from going for a surf on a regular basis. However, have you ever thought if you are reaching your potential when it comes to your health, fitness, energy and surfing ability? Most of the people don't even come close. Our body is meant to be strong, full of energy, power and flexibility. The biggest enemy of our absolute vital health is our lifestyle that makes us sit for long periods (work, commuting, TV, pubs...), the unhealthy foods that are widely available and marketed... and our own bad habits like wrong posture, smoking, stress and fatigue that prevents you and me surfing as much as we want. Here is a surf fitness program that helped hundreds of surfers that I coached, to take it to the next level. …
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These 3 Surf Fitness Superfoods Will Improve your Health & Wellbeing in 2016

These 3 Surf Fitness Superfoods Will Improve your Health & Wellbeing in 2016

Surfing Fitness and Strength, Surfing Nutrition
Happy New Year and Welcome to 2016! [caption id="attachment_556" align="aligncenter" width="636"] NEW CALEDONIA Photo: Joli[/caption] For years we’ve all sought out vitamin solutions (which are on the right track) but popping a few vitamin tablets and calling it a day isn’t enough... The answer is that every surfer's body needs a vastly improved intake in a wide range of nutrients, and we need to have simple nutritional solutions... Solutions that will vastly improve our nutritional intake, through functional superfoods with higher nutritional values. These functional foods enable us to easily gain wellness. (more…)
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3 Surf Fitness Tips That Will Help You Double Your Wave Count

3 Surf Fitness Tips That Will Help You Double Your Wave Count

Surfing Fitness and Strength, Surfing Nutrition
Are you heading off on a surf trip in 2015? Today I would like to share with you 3 surf fitness tips that will double your wave count and improve your surfing. 1. NUTRITION When you go on a surf trip and the waves are pumping, there’s no doubt you’ll want to maximise your time in the water, keep your energy levels high & your decision making ability at its peak. In order to achieve this, you need to keep your blood sugar levels stable. If you don’t, there’s a good chance you’ll be back on the boat/hotel room exhausted before everyone else. (more…)
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Build up your agility and balance to be a better surfer in 2015

Surfing Fitness and Strength
HAPPY NEW YEAR from the team here at Easy Surfing Fitness!! Have you been getting some good waves recently? To start off the year 2015, I would like to offer you this simple but extremely effective routine to build your strength and balance to be a better surfer in 2015: BOSU Agility Routine BOSU SQUATS This is a very simple, straightforward exercise. If needed, it can be done next to a chair or a counter to hang onto for a better support. Regardless of what level of this routine is being performed, it should not take more than 5 minutes of your time. The difficulty progression is as follows: Standing on two feet Standing on toes of both feet Jumping on two feet Squatting down on two feet Standing on one foot…
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Surfing Fitness Workout: Core training for surfers

Core Strength Workout, Surfing Fitness and Strength
Having a strong core is essential for being a good surfer and preventing injuries. In this exclusive video, Troy from Easy Surfing Fitness shows you how to perform 8 basic and extremely effective core exercises to build a stronger, leaner and fitter physique. Whether your surf trip is coming in a few weeks or next year, you want to keep fit, feel good and look great all year. If you like this video, you will love our full PRO Surfing Fitness Blueprint. It is packed with different strength and fitness workouts, nutritional advice, flexibility training and exercise descriptions and video. Download It Here
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Surf Fitness Diet: Eat more fibre, be fitter, surf better

Surfing Nutrition
To be a fitter and a more agile surfer, your diet plays a massive role in the way you feel and surf. It is as much important as your physical workout, so that's why we pay so much attention to it in our Surf Fitness Diet series. Today we'll talk about the importance of fibre and will teach you some ways to eat more of it. Fibre can rev your fat burn by as much as 30 percent. People who eat the most fibre gain the least amount of weight over time, as per a report that was recently published in the journal Nutrition. Review author Dr Joanne Slavin says that fibre requires extra chewing and slows the absorption of nutrients in your stomach, so you feel full even though you…
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Surf Fitness Diet: 5 easy ways to eat more greens

Surfing Nutrition
With our increasingly busy lifestyles and abundance of convenience foods, it’s easy to forget your 5 cups of vegetables daily. To help you out, we’ve put together some easy  surf fitness diet tips and tricks to bolster your daily greens intake. 1. Include greens for breakfast: A great way to increase serves of green vegetables in your diet is to add them to your breakfast which is recognised as one of the most important meals of the day. Why not begin your day with a vegetable omelet, zucchini pancake or vegetable scrambled eggs. Zucchini contains a moderate source of folate which is important for cell division and DNA synthesis, good source of potassium which has a positive effect on reducing blood pressure and also contains moderate levels of B vitamins. 2.…
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Where the heck are you running?

Surfing Fitness and Strength
I'm not a massive fan of long-distance running. Back in the old days, when we had to do it at school, I was bored. Every time I sign up for another charity 'fun run' event of 15-20km straight line jogging, I can't wait until I am done with the run and just have the well-deserved beer at the finish line. I'm the type of person that loses motivation when I can't see the finish line. So what's my motivation for training? To paddle through a clean-up set, duck-dive a bomb and get in back in the line-up to catch another wave. To lift something heavy, sprint a short distance, to climb a rope up to the ceiling. That's when I'm willing to work hard - even if my hands are hurting, or I'm trying…
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2 surf fitness mobility exercises to try this weekend

Surfing Fitness and Strength
Happy Friday, surfing athlete. Here are 2 additional surf mobility exercises to try this weekend. You want to loosen up and restore full flexibility in your arms, legs and core between the surf sessions. Breath squats incorporate deep breathing and stretching into a simple yet effective routine that targets the whole body. Once you are warmed up, move on to Climber stretch with rotations, which adds some strength component to this routine. If you like these exercises, you will love the full PRO Surfing Fitness Bluepring. Get it here. (more…)
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Have you tried these surf mobility exercises?

Have you tried these surf mobility exercises?

Core Strength Workout, Surfing Fitness and Strength
Hi, surfing athlete! Surf fitness is not about lifting massive weights and building muscle mass that will scare off animals and small children. Although a strong and developed body is indeed impressive, you want to focus on functional exercises that make you a better surfer. Have you tried these surf mobility exercises? Restore movement into tight and restricted joints... loosen up, man! (more…)
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How to improve your balance for surfing?

How to improve your balance for surfing?

Lower body workout, Surfing Fitness and Strength
For best results, every surfing athlete would ideally focus on multiple-joint and multiple-muscle exercises. Unlike bodybuilders, it is not in your best interest to isolate small muscle parts. If you want to builder a stronger, more stable posterior muscle chain (glutes, hamstrings, lower back) then you need to have a go at this exercise. As an added bonus, it will also help improve your balance. Make sure you focus on having perfect form including keeping your back from rounding (you want to keep a straight back). BOSU Bodyweight Squats An advanced exercise that will challenge all your tendons, joints, and muscles while forcing you to keep supreme balance. Good balance is the key to success if you want to enjoy longer rides and avoid wiping out. Flip the BOSU upside down and slowly…
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Total Body Workout for a Surf Fitness Warrior

Total Body Workout for a Surf Fitness Warrior

Surfing Fitness and Strength
I stumbled upon this total body workout visual guide and have to share it, as it is very similar to what I do a couple of times a week at least. It is a body-weight routine that will target your quads, frontal hip flexors, glutes, shoulders, triceps and core. All are important muscle parts for your surfing - stronger paddling, faster turns, leaner body and more stamina. You don't need any gym membership, equipment, fancy machines or a personal trainer. Credit to nelarey.com for this niceinfographic. If you like this workout, you will love our PRO Surfing Fitness Blueprint that you can download here. Enjoy!
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3 Core Exercises That You Need To Do This Weekend (#3 is Particularly Important)

3 Core Exercises That You Need To Do This Weekend (#3 is Particularly Important)

Core Strength Workout
Surfing is a physically demanding sport and nothing can prepare you better to hit the waves than an extremely strong, flexible, and stable core. The better developed your core, the better you will be able to rotate your hips for a bottom turn/snap/cutback, handle a big wave, duck, dive, and paddle out in the line-up. In almost every surfing movement, your abdominals are directly or indirectly worked. If you are a fan of pro surfing, I’m sure you have witnessed the chiselled midsection of all pro surfers. Here's Kelly Slater looking at you! Engaging your core muscles daily will give you the muscular endurance and functional strength that will enhance your surfing ability. You use them in every movement out in the waves, and the better developed they are, the more…
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20-minute Surf Fitness Workout

Core Strength Workout, Lower body workout, Surfing Fitness and Strength
If you are struggling with time and only have about 20 minutes to exercise today, here is a quick full-body workout that will challenge whole body: from your legs and balance through your core up to shoulders for better paddling and stronger stamina in water. Start with a 5-minute warm-up. It can be a combination of the following: 1 minute jumping rope 1 minute star jumps 1 minute burpees and a light jog for 1 minute. Take rest 20 seconds between each. Here's the main part. (more…)
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3 breakfast smoothies every surfer should try

3 breakfast smoothies every surfer should try

Surfing Nutrition
Breakfast is the most important meal of the day, yet so many surfers get it wrong. If you do it too, you miss out on your chance to start the day off with a nutritious meal that sets the tone for the rest of your day. There is nothing wrong with an occasional bacon & egg roll on the go, and a big breakfast with bacon, sausage and hashbrowns sure tastes amazing. But we don't need to eat lots of heavy calories every morning, and bread, bacon and BBQ sauce surely aren't our best options. Getting in right habits and find an equally tasty alternative for a pre- or post- surf meal will over time make a massive difference to your vitality and surfing. (more…)
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Surfing Nutrition: Make your own healthy smoothie in 5 easy steps

Surfing Nutrition
What to eat and drink after a long surf session? Your body needs to replenish nutrients and energy that it spent while you were in water for hours, endlessly duck-diving and frantically paddling for countless waves. In the moment, it is easy to forget about a fatigue and be absolutely focused on the next wave. But once you get out, the massive hunger usually comes. We'll teach you here how to prepare an easy and super-healthy smoothie to put the best possible nutrition into your body right when you need it. How to make your own post-surf smoothie in 5 easy steps: (more…)
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What to drink as the first thing in the morning?

What to drink as the first thing in the morning?

Surfing Nutrition
Start the day with a cup of warm water and a juice of 1/4 or 1/2 of lemon. It is very simple, and here are 6 benefits why it is a great idea: 1. It boosts your immune system. Lemons are high in Vitamin C and Potassium. Vitamin C will help you fight cold and potassium stimulates brain and nerve function and helps control blood pressure.  (more…)
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Is running uphill a good cardio workout for surfing?

Endurance workout
When doing a surf cardio training, most people prefer an easy jog on the beach or on a treadmill over an uphill run. Why? Because it is more challenging and definitely tougher. However, that's the main reason why running uphill makes you super-fit faster, and builds lean muscle that will make you stronger on land and in the surf. It is also much less boring and saves you time doing endless "marathon-style" trainings. Here's 5 reasons why you should give uphill running a chance and do at least a couple per week as a part of your surf fitness training: 1. You will burn more calories (more…)
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What’s the best cardio workout for surfers?

Endurance workout, Surfing Fitness and Strength
What's the best cardio workout for surfers? Most people assume that the best way to lose weight and get fit is some form of consistent and static cardio. They might think that running on a treadmill for 30 minutes straight, at the same speed, is an incredible workout for losing weight and getting fit. Similarly, most also think that this translates into helping you increase your endurance for surfing. This could not be further from the truth. (more…)
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How to hydrate your body after surfing?

Surfing Nutrition
Staying hydrated is one of the most important things you need to do for your health - and for your surfing! If you are surfing and working out multiple times a week, your hydration levels always need to always be at the optimum level. This section will cover your best hydration options so that you are at your best on and off the surf. Since the majority of your surfing or fitness training is high-rep and high-intensity, your muscles will become fatigued quickly. Your muscles will be prone to cramping, tears and pulls if you are not properly hydrated. Drinking clean and pure water is obviously one of the best ways to assure your body is receiving the proper hydration. Besides water, here are some other great options that will…
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Take the Guesswork Out of Building a Strong Core II

Take the Guesswork Out of Building a Strong Core II

Core Strength Workout, Surfing Fitness and Strength
Functional core strength will take your surfing to the next level and the best way to achieve this is to fatigue your abs throughout this workout routine. We already talked about planking as a very effective way to build your abs in a previous post - here is an extra technique to strengthen your core, shoulders, knees, back and hips: Side Planks (more…)
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New Guiness World Record in Chicama

Surfing Fitness and Strength
Chicama in Peru is a famous left-hander point break that oozes perfection and offers some of the longest rides on the planet. Last May, a New Guinness World Record in Chicama was achieved by the Peruvian charger Cristobal de Col. Check out the video: Count 'em! 1, 2, 3, 4, 5 ......33, 34! That's how many turns this young South American surfers managed to squeeze out of the single ride on the wave. Yes - it was pretty small and not nearly as scary as a 10-second Indonesian double-overhead barrel. However, notice the level of fitness and strength this surfer has shown on this ride. Takes some serious leg strength! Have a great weekend!!
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Top 10 places in the world to go surfing – Part IV.

surf travel tips
Hi all! The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. This is part IV.: Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments… 4. Tahiti A holiday paradise and one of the most beautiful places in the world, Tahiti is famous for its luxurious and most stunning resorts, romantic spots - and one of the heaviest waves on the planet - Teahupoo! While it is rarely as heavy as on the video below, this is a serious wave and attracts world-class surfers from around the planet. However, there are other waves that, while are…
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Top 10 places in the world to go surfing – Part III.

surf travel tips
Hi all! The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. This is part III.: Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments… 5. East Indonesia (Lombok, Sumbawa, Rote) (more…)
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Top 10 places in the world to go surfing – Part II.

surf travel tips
Hi all! The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. This is part II.: Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments… 7. Bali, Indonesia Loved especially by Australians - for its proximity, relatively low prices and surf season that lasts all year round - Bali is a great destination for a family surf vacation, or pretty much any sort of trip when there are both surfers and non-surfers involved. It would be definitely in the top-4 20 years ago, but crowd levels both in and off the water have taken a little…
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Top 10 places in the world to go surfing – Part I.

surf travel tips
Hi all! The following is our Top-10 list of spots to go surfing in the world. These are not single surf breaks such as Pipeline or Teahupoo, but not always the whole countries. We'll simply refer to them as regions. As an Australian website, we will leave off our beautiful country. There are lots of great spots here - Bells Beach, Surfers' Paradise, Manly Beach, Gold Coast... But we will focus on the rest of the world. Do you have your favourite region/area of the world that you think should be included? Please let us know in the comments... (more…)
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Surfing-related injuries and protecting against them

Surfing-related injuries and protecting against them
Surfing is a non-contact sport that is relatively safe and injury-free comparing to team sports like rugby or football or extreme individual sports like rock-climbing. However, it does have its own specifics and there are certain risks associated with it: you are often in a deep water with several different marine organisms, the paddling moves are repetitive and put strain on your neck, shoulders and arms and the sun’s UV-light exposure is often intense - unless you surf in southern Chile! There's also danger of hitting yourself in the ocean floor, reef or cliffs on some cliff breaks if you get wiped out and it can get nasty if you don't immediately disinfect the gash - but do you have lime with you at all times?! Last but not the…
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Foam Rolling before / after a Surfing Workout

Foam Rolling
G'day friends! Today we'll have a look at a quick and effective way of looking after your tight muscles after a surf session or a workout. However, it is also recommended to be done before you exercise, as a warm-up - Foam Rolling. It a an easy, fast and a very inexpensive way of a self-massage that uses your own body weight and a soft, simple foam cylinder to apply pressure on the chosen muscles. It's almost like getting a massage! (more…)
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3 Fun Activities That Will Help Your Surfing Fitness

Core Strength Workout, Stand-up Paddle Boarding, Yoga for Surfers
Hey fellow frothers! Hope you all have been planking daily and building a strong core as we prescribed! If you are tired of working out in the gym or want to try something new that makes getting fit for surf fun, here's our 3 favourite activities that help our surfing fitness, are fun and help us get out of stereotypical training routine. Here is how to get started: (more…)
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4 Tips for Improving Your Endurance

Endurance workout, Stand-up Paddle Boarding
Hi friends! Surfing itself is a really good sport for keeping yourself fit and in shape. However, there are times when you have been out of water for a while and now you might be going on a surf trip, or perhaps you missed a few weeks of surf due to bad conditions, illness or other circumstances. Whether you need to catch up on your previous level of fitness or take it to the next level, give these 4 exercises a try for 3-4 weeks and you will see significant improvement in your endurance: 1) Sand running: If you are lucky enough that you live nearby a beach, running in soft sand will challenge you more than jogging on a solid, flat surface. Interval running of 30 seconds easy jog…
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Take the Guesswork Out of Building a Strong Core

Core Strength Workout
Hi all! Building a Strong Core? There is a lot of information and advice out there on improving your core muscles - easy to get confused before you even start. Our team has tried several approaches and exercises and we will be sharing these with you over time on this website. THE best workout technique for your core is the most simple one and you can incorporate it to your daily routine: Planking! Daily do just 3 series of 30-60 seconds (more if you are advanced) and you will see noticeable difference in your overall core strength within the first month. The best part: Can be done anywhere, not equipment needed! The following planking exercise also helps strengthen your shoulders, knees, back and hips - the muscles you use when…
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