Five Healthy Habits Every Surfer Needs

Scott Adams, CSCS, CES
Program Director, Surf Stronger

Surf Stronger’s top five healthy habits to optimize your health. These tips will help keep you in the water now, for that next swell, and hopefully for years to come.

5 Habits of Healthy Surfers Main Image

(All photos: Walsh & Power. © Golden Coast Productions, 2014)

1. Eat Right
Eat fresh, plant-based foods at each meal. It’s the plants that deliver the micro-nutrients our bodies need to work at optimal function. Choose a variety of fruit and vegetable sources with
lots of color, every day. In addition, reduce or eliminate processed foods and meals that are strictly meat-focused. Try using meat as seasoning rather than the main course. Focus on these dietary changes and you may see an increase in your energy, and excess weight could very well drop off.

2. Recover
Often overlooked, but extremely important is recovery. Experts agree that seven to eight hours of sleep each night is optimal for the average adult. Your day time energy will go up and you will recover quicker from training with a good night’s rest. Also, get rid of muscle tension. Massage and foam rolling are good choices to help loosen up tight spots. Eat well and rehydrate after workouts and surf sessions. If your body is aching or fatigued, listen to it and make it a light training day. Once recovered, you will bounce back noticeably stronger.

3. Be Consistent
Strive to do something active every day. If you can’t get in the water for a surf session, you should be training. You will feel better for that next swell. And you need not get a complete workout every day. Walk the dog, go for a skate, stretch out, chase your kids around the park. Fifteen to twenty minutes of some activity is better than no activity. Chances are that once you start a workout or activity, you will be motivated to do more. Check out this previous Surf Stronger Fit Tip for a quick and efficient thirty minute workout.

4. Warm up
Take just ten minutes before your surf session to get your heart rate up, mobilize key joints, and activate major muscle groups. Move in patterns that simulate paddling and wave-riding. It’s amazing how much better that first wave will feel if you do this. This one is easy. Just follow this short Surf Stronger dynamic warm up video we created.

5. Get Coaching
In terms of training and getting in shape for surfing, find your weaknesses and improve upon them. Hire a trainer or educate yourself. Adopt the mindset that you can always learn more. Listen to sources you respect and be wary of quick fixes. Most results take time and require you to change something you are currently doing. You will find that the more you know the better you can prepare and succeed.

Stay healthy, see you in the water,
Coach Scott

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Surf Stronger @ 2014 IHRSA Tradeshow

The Surf Stronger crew dropped in to San Diego for the International Health, Racquet, and Sportsclub Association (IHRSA) trade show this past weekend.  IHRSA is the top fitness and health club show in the world, and a great way to keep up on the latest trends in health and fitness. At IHRSA you often get to see products and programs as they are revealed for the first time ever. This show illustrates that there are a multitude of ways to workout and stay fit, but there is one common thread — regular exercise (no matter how you choose to go about it) will make you healthier. Check out some highlights.

TRX suspension training and Rip Training:
With their simple, portable, and versatile equipment the guys at TRX are still the best in the business when it comes to suspension training. Beyond their ground-breaking TRX suspension trainer, other equipment includes the Rip Trainer. The Rip Trainer is a great tool to enhance core awareness and to build explosive movement. Both products are perfect for surfers. In addition to their innovative gear they produce informative and inspiring follow along workout video accessible via their site. With ten years in the industry, TRX continues to prove that you can “make your body your machine.” Check out the Surf Stronger TRX Workout, or trxtraining.com for more.

TRX Rip Trainer IHRSA 2014

Indo Board:
Often imitated, never duplicated, venerable balance training leader, Indo Board, had a strong presence at the show. Touted as the “board sport for everyone, everywhere” and for good reason. The Indo Board crew demo’d various products including their  brand new Yoga Indo Board,which features  four rockers underneath the deck allowing it to move from side to side for a fun and engaging core challenge. Always great to see the Indo Board crew, and talk  training, surfing, … and living! For more, visit our Indo page.

BOSU:

For the crew that invented that blue dome you see in every fitness club around the world, they continue to grow and innovate. Bosu inventor, David Weck, debuted his latest development, the WeckMethod. The WeckMethod will enhance your athletic and movement ability. Coach Scott got a thorough demonstration on how this program works. Great stuff. See weckmethod.com for more.

Assault Fitness Products (AFP):
If you want minimal time and maximum results, jump on an AFP fan bike. For easy reference, the AFP bike is akin to the Schwinn Airdyne. Schwinn made the original fan bike back in the late 70’s and the design has been resurrected and beefed up by AFP. The AFP booth put up a fitness challenge at the show and Surf Stronger’s  Coach Todd crushed it with a best in show effort! I guess that settles the score of the fittest athlete. Cross-Fitter? No. Gymnast? No. Surfer? Yes!  Nice work Todd! For more on Assualt Fitness Products, check out their site.

The crew ended the day with some bodysurfing near the North County office, and cold IPA’s at Union in Encinitas. Surf Stronger promises to always bring the latest and greatest in how to train and help surfers worldwide realize that “better fitness equals better surfing.” Stay healthy, see you in the water.

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Congrats to new Maverick’s Champ, Grant “Twig” Baker

Big congrats and shout out to the 2013/2014 Maverick’s Invitational champion, South African, Grant “Twig” Baker. Twig’s hard work, perseverance and guts pay off! We’re stoked for you, mate!

We did an interview with Twig a few month’s back to talk to him about his first time at Maverick’s, his training and what it’s like to ride mountains of water. You can read the interview here.

Stay healthy, see you in the water,

The Surf Stronger Crew

Grant Twig Baker, Winner of the Maverick's Invitational

Grant Twig Baker, stoked on winning Maverick's.

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California Comes Alive

After a very slow start to the California surf season (south of Pt. Conception at least), the coast came alive with great West and Northwest swells over the last couple weeks. If you were training with the Surf Stronger surf workouts (or swimming a lot) you were stoked: lots of waves to be ridden, on back-to-back days the last two weeks!

Here are just a few photos we snapped over the last week.

Stay healthy, see you in the water,

The Surf Stronger Crew

An unridden left sips through.

CA winter at its finest.

A lone surfer looks on in awe.

Seek and you shall find.

California juice. Scoring!

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Surf Stronger Talks to Master Surf Photographer, Dave “Nelly” Nelson

Santa Cruz’s Dave Nelson has been shooting photos since a young kid and he has become one of the premier names in surf photography. Over the last several decades “Nelly” has become synonymous with the cool fisheye shots, surf-skate action, and unique perspectives from land and water that have graced surf mag covers, prints, ads, and photo spreads. Nelly is also one to utilize the flash for incredible shots at dusk or dawn that give a surreal sense to the final look. We’ve been fans of Dave’s work for quite some time. We recently stopped by Nelly’s place in Santa Cruz for some business, chipped a few golf balls in the front yard, and talked a bit of story to learn more about this legendary surf photographer.

Dave Nelson flash photo

A fine example of Nelly's radical style.

We have the Hawaiian North Shore season approaching. How many winters have you shot there and what are your most memorable?
This will be my 15th season shooting on the North Shore. All of them are memorable, but I think the most memorable would be the last time the Eddie contest was on. My Dad was over staying with me and then Flea came over for the Eddie and he stayed with me too. I put them up in our loft together for a week! It was classic!! It was cool. They are buddies now.

What was your most recent photo assignment?
My last assignment was a trip with Bruce Irons to a huge Mexican Beach break. The waves were huge- 40 feet — he was rushing!! I was pooping!

When did you first develop the interest in photography?
Always been interested in shooting photos! Been shooting since I was a little boy. My Mom gave me my first camera- a Brownie.

Dave Nelson surf shot

Surfing California with the iconic Bixby Bridge in the background.

Any photographers you looked up to when you were getting started?
I looked up to a lot of photographers. Tony Roberts was my biggest influence. Chris Van lennep, Brian Bielman the list goes on! Ansel Adams was a king too.

At what point did you realize that you could shoot photos for a living?
After I got my first poster shot in Surfing Mag– a shot from a surf trip to Reunion Island.

Has the digital age changed the way you approach your craft?
The digital age has affected evrything in my craft. It took the learning curve out, not a fan.

You have lived and worked through the film to digital photography transition. Do you ever shoot film anymore?
I don’t shoot film much anymore. I should though!

Do you have any tips you would share for amateur photographers trying to get good water shots?
My tips are swim hard and work hard and it will pay off.

Nelly nabs the shot. Archie in the barrel as day fades to night.

Outside of surf images, what are some of your other settings you like to shoot?
I love shooting everything — skateboarding – aerial photos, whatever catches my eye! I love shooting shots of my daughter.

When not on the road  or shooting locally, what do you like to do when you have down time?
I call it SSG. It stands for Surf , Skate, Golf!!!! I also like to surf with my fam, and take my dogs to the beach. My dog Nani is nuts. She’s a Lab, and she charges huge waves! I like to do stuff with my wife, Kristy — camping, fishing, bike riding. You know, living life to the fullest!!!

What surfers and skaters influenced you? Who did you look up to and why?
I had so many influences growing up: Steve Caballero,Tony Chiala, Christian Hosoi, Keith Meek on the skate side. Christian Fletcher, Nathan Fletcher, Richard Schmidt, Vince Collier, Gerry Lopez, Buttons on the surf side (RIP). My Dad always was someone I looked up to as well. A rad positive and funny person in my life. He always supported me and let me know he was behind me and my decisions. My dad rules. And my mom was the raddest, always a huge influence in  my life. She was the kindest person I’ve ever known!

Big thanks to Nelly for taking the time to chat with us. Learn more about Dave Nelson and Liquid Imagaery® and his images at: http://www.liquidimagery.biz/.

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