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)

Just in case you donʻt like reading. Enjoy.

-Nakoa

Video  —  Posted: March 18, 2014 in The Mission, Training
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Core Files- Total Core Workout

Posted: March 13, 2014 in Training

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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.

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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.

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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.

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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.

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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!

-Nakoa

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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

Video  —  Posted: February 8, 2014 in The Mission, Training

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Whatʻs up guys and gals. Itʻs been a while sense I wrote a post but I hope youʻve been enjoying the videos. Where do I start??? Four days of gigantic surf in the same week! Thatʻs unheard of! Happy to inform you the training has been on point. Four days was mentally hard but I feel  great. Anyway… today I wanted to give you guys a look behind the scenes of a big day at Peahi (Jaws).

The morning is a very anxious time. Buoy checks, phone calls, and yes instagram. Anything to see whats going on. Iʻm not a morning person so it takes me a little longer to get going than most surfers. As soon as I know whats going on the mission begins.

Breakfast is just that, fast. I have a bowl of gluten free oats, blueberries, banana, raw honey, and almond milk. I take all my supplements as well. Extreme endurance, immune boost, omega 3ʻs, xecute (protein), and I throw some hydro-x in my half gallon of water on my way out the door.

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I have jumped off the rocks at Peahi enough times to know itʻs the hardest part about surfing out there. Anytime I get a chance to go out on a jet ski, I take it. The only downside is you need to have a few more things inline before heading out. Checklist 1. Board 2. Leash 3. Paddle suit 4. Sunscreen 5. Gas in jet ski 6. Saftey sled 7. extra c02 (for paddle suit) 8. Food and water. Me, Matias (photographer) and my lovely wife Talia (ski driver) load up the truck and headed down to Maliko boat ramp.

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When the waves are good, you can bet that youʻre not the only cowboy going to the rodeo. The boat ramp is usually packed with jet skiʻs waiting to launch. The fun part about Maliko is that there is actually a wave that breaks on the boat ramp. That Makes launching a jet ski with a huge swell a little adventure on itʻs own. I take this time to go through a few breathing exercises and collect my thoughts. Itʻs about a 15 minute ride to Peahi from Maliko. You can see waves breaking all over the coast but there is one wave that stands out the most. I think you can guess which wave it is.

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I like to sit and watch a set before I paddle out to the peak. While I wait, I always pray. I pray for everyone in the water. I pray for the surfers, the safety teams, the photographers, the spectators, everyone. Itʻs a very special and humbling place. I canʻt help but be grateful just to be out there.

You see all the highlights when the session is over but itʻs not very often you get to see what is going on behind the scenes. Iʻm sure everyone has a different routine but this is mine. Hope you guys enjoyed a little taste of what goes on before the highlights and hold downs. Until next time my friends.1522035_10201557185596107_833131614_n

Image  —  Posted: January 28, 2014 in Crossfit, Jaws, Surfing, Training

Video  —  Posted: January 12, 2014 in Crossfit, The Mission, Training