Should Surfers Lift Weights?

For those nay sayers out there I hate to say I told you so but I did. I can’t tell you how many times I have been criticized for lifting weights as a surfer. “Your going to get bulky and stiff!” Good thing I listen to experts and not the person who just watched Pumping Iron (a documentary on Arnold Schwarzenegger).

I’ve said it before and I’ll say it again. STRONG IS NOT WRONG! Lift for strength and not for size and stretch every day! The aussies and kicking the US and Hawaii’s butt on the WSL. It’s time we catch up with the times and start moving some weights around.

Here’s to you Dr. Jeremy Sheppard.

How to Land an Airdrop

I have found myself in bad situations more than a few times — one paddle short or gusting winds that hold you up a little longer than you would like.Whatever the reason for getting hung in the lip, one thing is sure: you are either about to get a severe beat down, or you are about to have one heck of thrill ride. Here are the key points to landing an air drop.

Once you have the board under your feet, do everything you can to keep them there. Most peoples instinct is to go limp and try to cousin the blow. Sometimes that is the best option but sometimes committing to staying on the board is the way to go.

Bend the knees! Stiff legged landings are always harder to pull off. Use your God-given shock absorber’s to help stomp air drops and airs alike.

And trust your skill. If you have done a fare amount of balance training, odds are your body will better prepared for these situations. I would rather let my body do what it was trained to do rather than trying to learn on the spot. Practice, practice, practice so that on game day you just focus on how to win and not how to play.


8 Snacking Habits of Healthy, Busy People


Let’s be honest; no matter who you are, everyone loves to snack — even those of us who try to lead active, healthy lifestyles. But unfortunately, the easiest foods to grab on the go are rarely the ones we should be eating.

Thankfully, “easy” and “good for you” no longer need to be mutually exclusive. In the spirit of smart snacking, we’ve partnered with SOYJOY to round up the habits of habitually healthy, insanely busy individuals.


 1.They’re Prepared For Hunger BEFORE It Strikes
Sara-Mai Conway, Co-Founder & COO of Resolute Fitness, runs a multi-location business, manages a team of 24, and teaches indoor cycling classes. Conway said the key to planning ahead is making sure she has healthy, non-perishable snacks stored everywhere, like her office, bag and even in her car.“If I don’t have that, I’m likely to get too hungry and then binge later on the unhealthy stuff in desperation. I do get hangry!” she said.
slide_358249_4002303_free2. They Practice Portion Control
Daphne Borromeo, a public relations specialist and new mother, said she preps her snacks by dividing them into single-serving portions.“I often purchase 100-calorie bags of almonds and popcorn, or pre-portion out snacks into small Ziploc bags,” she said. “I also do not keep large bags or boxes of snacks at work to prevent me from having one serving too many.”
slide_358249_3977423_free3. They Get Creative With Flavor
According to Jennifer Purdie, who trains for triathlons in her spare time, injecting flavor into a healthy snack can help satisfy cravings and take food to the next level.Jennifer blends flavored olive oil and balsamic vinegar together and pours it over cut up vegetables. “Right now I’m using jalapeno olive oil and pineapple balsamic vinegar for a sweet and spicy blend,” she said.
slide_358249_3977942_free4. They’re Nuts For Nuts
For Nakoa Decoite, a professional surfer and personal trainer, nuts are the best snack for chasing swells and helping clients. “I love macadamia nuts, almonds, cashews, all kinds,” said Decoite. Just make sure the nuts you choose aren’t roasted in any hydrogenated oils or covered in sugar, he warned.Nuts are also the choice snack of Arianna Huffington, the chair, president, and editor-in-chief of the Huffington Post Media Group. “I love taking a break to enjoy hazelnut pistachio mix, two of my favorite nuts combined,” she said.
slide_358249_3978406_free5. They Stay Hydrated
Aicacia Young, a registered dietitian who runs her own business, emphasizes the importance of hydrating throughout the day.“Sometimes we confuse hunger with thirst. Drinking plenty of water throughout the day will keep you from overeating or feeling constantly deprived,” she said.
slide_358249_3993528_free6. They Seek Out A Smart Source
Comedian Dan Nainan, who travels frequently for performances, said that he manages to snack healthy by locating a health food store wherever he lands. “I’ve performed in 22 countries and this works for me!” he said.
slide_358249_3994316_free7. They Get The Most Bang For Their Buck
Rania Batayneh, a nutritionist and single mom running a private practice, maximizes the energy potential of her snack by thinking about its nutritional components.According to Batayneh, a balanced snack should have a combination of Protein, Carbohydrate and Fat. For example, her recipe for a sunflower seed parfait includes one cup of plain yogurt, one tablespoon of raisins, and one tablespoon of sunflower seeds.
slide_358249_3978291_free8. The Grab-And-Go
Melanie Banner, a fitness blogger and mother of 5 (with one on the way!) said she relies on healthy, convenient snacks on a daily basis.“Some of my favorite grab-and-go snacks are bananas, apples, grapes, carrots, 100 percent fruit leather, healthy protein or nutrition bars (I look for real and short ingredient lists), yogurt, string cheese and all-natural popcorn.”
Article from Huffington Post

Healthy Living Guide

NVP_0195*Maintaining a healthy lifestyle is an important concern for nearly all human beings. Whether you’re mindful in your lifestyle choices, or you like to live spontaneously, it’s important to stay informed about your health. Understanding what your body needs in the way of diet, exercise, immune support, and stress management can help you organize your life for a healthier and happier you.

The Building Blocks of a Healthy Diet

If you think of “diet” as a dirty four-letter word that’s synonymous with deprivation and strict rules, you aren’t approaching it right. Everyone follows some type of diet, whether it features vegetarian cuisine or lots of KFC. Make sure your diet includes the essential building blocks for a healthy body. While you can enjoy occasional indulgences, it’s important to make smart choices for the majority of your meals.

A fast and easy way to improve your diet is to focus on whole foods like fresh fruits and vegetables. Choose lean meats and fish more often than fatty cuts and red meats. Opt for whole grains if you include grain in your diet. Drink plenty of water and limit your intake of soda or any sugary drink. Anytime you’re drinking these or worse types (artificial sweeteners) of drinks, you’re missing an opportunity to hydrate with fresh, cold water.

Maintaining Physical Health

Desk jobs keep many of us largely sedentary, but regular exercise and movement is crucial to your health. Aim for at least 30 minutes of exercise five times a week. Find something you enjoy so you’re more likely to stick with it. If you hate the gym, get your exercise by walking the dog, biking, hiking, or surfing. If you enjoy social activities, join a fitness class. If you prefer quiet time alone, grab a P90X DVD and practice in the privacy of your living room.

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Supporting Your Immune System

Your immune system is your first line of defense against infection and disease. Keep your immune system in top shape by taking regular vitamins, particularly those that contain zinc and vitamin C. Also Practice regular stress management with habits like prayer or journaling.

Side note- If youʻre not sure what brand, Xendurance has a great multi vitamin called Immune boost.

Meeting Your Mental and Emotional Needs

It’s easy to neglect your mental and emotional health because these are more difficult to measure than the physical. However, too much strain in this area can spill over and result in physical symptoms. Care for yourself by getting seven or eight hours of sleep a night. Spend time with friends and family, particularly those who are positive and supportive. Instead of suffering alone, build a support network of people you can turn to when times are tough. Make time for hobbies that you find enjoyable and rejuvenating, like reading, crafting, fishing, or anything you find joy in doing.

By addressing these important aspects of your health, you can reduce your risks for many conditions and diseases, from obesity to cancer. Incorporate healthy routines in your daily life and you may experience shocking changes in the way you feel.

-Jonathan Fritz (Click here for Jonʻs site)