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.



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

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.

photo (1)

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)

Just in case you donʻt like reading. Enjoy.


Video  —  Posted: March 18, 2014 in The Mission, Training
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core files

One of the questions I get asked the most is “how do I lose belly fat?”. It seems that every girl wants a flat tummy and every guy wants six pack abs. Well youʻre in luck! Today I will be giving you guys one of my own very simple total core workouts. You can do this anywhere and it only takes about 10 minutes.

All you need is a watch or timer. Youʻre going to do 3 sets of each exercise from 30 seconds up to 1 minute. You are going to complete as many reps as possible in that time. Perform all three exercises before you move to the next set.

The first exercise is the rotating plank.  This is just an advanced version of a side plank and it is an amazing core work out for any rotational athlete or anyone looking to tighten up those love handles.


Step one, I like to have my bottom foot in front of my top foot while keeping my body as straight as possible . I make sure my shoulders are inline before I start the rotation.


Step two, rotate downward as far as you can while still controlling the rotation. Return to the starting position to complete the rep.

Next we have In&Outs. Very simple yet very deadly. This is a great exercise that gets top and bottom abdominals while firing up the hip flexors. You will feel the burn on this one.


Step one, hands by the butt. Tuck the knees in while keeping the back flat.

Step two, lean back while extending the legs all the way out and pointing the toes away from you.

Step two, lean back while extending the legs all the way out and pointing the toes away from you.

Our last exercise is going to hit the lower back. The superman crunch (also known as the reverse crunch) is our last stop.


Step one, Lay face down with arms and legs extended.

Step two, lift chest and quads off the ground while keeping the arms and legs full extended. Pause for one second before returning to the ground.

Step two, lift chest and quads off the ground while keeping the arms and legs full extended. Pause for one second before returning to the ground.

Repeat until you have abs. Try to get these done 3-4 times a week. With some help from eating the right things, the results will be amazing.

Now go! Get dem gains!



It wasn’t until my early 20’s that I became conscious of what I was eating. I often think how much better my teenage years would have been if I had a better diet. I never really drew the correlation between my diet and my health, but as I got older and started traveling and competing, I became really on top of my eating. I still make sure I read about different diets, foods and the effects they have on the body. As a professional athlete, you are always looking for that edge. You don’t ever want to have to question it. You want to do the work early and know that it is there.

I first seriously learned about nutrition when I bought a tape for $1 in a health food store called “Dead Doctors Don’t Lie.” It had all this stuff on it about the effects of food, degenerative diseases and lack of nutrients. It was the first time I truly realized that if you don’t have the right diet, it can cause so many problems. On top of that, in 2003, my father died of cancer and I’ve had a lot of friends who have been either sick or died from a lot of diseases. All those situations made me become passionate about my health and longevity and being careful of what I put in my body. I read the ingredient panel of everything I buy. I think it’s hugely important. I can’t understand why someone wouldn’t want to read them.

Eating clean to me means not eating too many different types of foods all at once. I also try and eat a wide variety of the same nutrient. For instance, if you are into eating protein, I don’t think you want to always eat the same protein. You want to vary the types of amino acids you are eating. I’ve been eating chia for a number of years, but last year I was working out with a friend in Hawaii who said you can soak chia in coconut water overnight and eat it for breakfast. He said it has all the essential fats (Omega 3) you need and the amino acids. So I started doing that, then added berries and some nuts. It has become a staple for me.

I think when you hear the word fat, people think it’ll make them fat. Americans have the lowest fat diets in the world and have the biggest and most obese people. There is a correlation between the two. People don’t realize the positive effects of healthy fats on your brain, digestion and joints. We have good fats too. People talk about coconuts and avocados being fatty. Avocados, coconuts, and chia seeds are natural foods. They just grow on the earth as they are. They’re unprocessed and they’re some of the healthiest foods in the world for you.

Food, for me, is about being able to know where it comes from. When I visited The Chia Company farms, I obviously learned a lot about the local area, the irrigation systems, the water, the wet and dry seasons, but for me it’s about the farmers and the passion the farmers have for the product. I really don’t like to work with things I’m not passionate about and that don’t have a place in my life. I don’t want to just stamp my name on things. I like to work with people who have similar visions to me.

-Kelly Slater

Article from The Inertia.com