I must admit the last few months have been some of the busiest of my life. The combination of having a young family plus going back to work fulltime in addition to running group fitness coaching sessions and my fitness websites means I don't have a lot of spare time.
Needless to say my own personal fitness has slacked off (most of my training comes by joining in with my clients during coaching sessions) and I haven't been getting out in the water much.
So when I went for a surf this morning and took in a mouth full of water
on my second or third duck dive I knew it was going to be a bit of a struggle.
I definitely felt like my paddle fitness and overall endurance was lacking.
I did manage to get a couple of waves, but I definitely missed a few due to my fitness and with that being said, I need to set myself some goals and get back into my training.
With that in mind, here are 4 things I should be doing to my paddle fitness back up when I don't get into the ocean as frequently...
1. Strength Training to Improve Your Upper Body Strength & Stability
The first way to is build a solid base of strength and stability in your upper body.
The key here is to keep your body and muscles in balance by targeting all of the major muscle groups, not just the ones you use the most when paddling. If you target certain muscles or movements more than others you increase the likelihood of creating a muscular imbalance which can lead to movement inefficiencies or musculoskeletal injuries.
So try and do a mixture of exercises using each of the following 4 movement patterns:
- Vertical Pushing (eg. Single Arm Dumbbell Press, Swiss Ball Inverted Shoulder Press)
- Vertical Pulling (eg. Pull-ups, Chin-ups, Overhead Band Pulls)
- Horizontal Pushing (eg. Swiss Ball Chest Press, BOSU Push-ups)
- Horizontal Pulling (eg. Dumbbell Plank Row, TRX Inverted Row)
You also need to keep your joints stable and for paddling this means stable shoulders. Exercises like YTW Raises are really good for helping to keep your shoulder joints stable and preventing shoulder issues. 2 - Swimming to Improve Your Shoulder Endurance
If you have access to a swimming pool or the ocean then this can be a great choice for when you can't get in the surf. Freestyle swimming uses similar muscles to paddling and is a great way to improve the endurance in your arms and shoulders.
Try doing intervals, or even add duck diving into your laps. The Cardio Manual which comes with the Total Surfing Fitness package
has some surf specific swimming workouts which you can get started with.3. Practice Paddling at Home Using a Resistance Band
Paddling against resistance using a resistance band is another great way to improve your upper body endurance. Try and use a fairly light resistance and if you have a swiss ball that will make a great surfboard alternative to lie on.
The great thing about band paddling is that you can do it at home without getting wet, so there are no excuses! The Cardio Manual
in the Total Surfing Fitness package also has some interval workouts with band paddling to help build your paddle fitness. 4. Do Some High Intensity Interval Training
Cardio training using intervals is a great way to improve both your anaerobic and aerobic energy systems (both are important for surfing).
Running, riding, boxing, rowing, skipping and bodyweight exercises like mountain climbers are all great for interval training. Try and include this type of training in your weekly schedule to help you out in the surf. I know I have some work to do, so will you join me getting back in surf shape?
If you need a step-by-step plan of exactly what to do including workout frequency, exercises, sets, reps, cardio, stretching, plus more then Total Surfing Fitness is your action plan. Click Here To Download Your Surf Training Workouts
Train smart, surf better!
Clayton Here's an example of what other surfers have experienced...
"I first started surfing last year. I've always been an active person so I was in good shape, but I wasn't in "surfing shape". After 10 minutes of fighting the breakers and the current, I could barely catch a wave because I was so exhausted. I knew I had the drive & determination to keep at it, I just needed to train my body better. So I purchased Total Surfing Fitness and spent the winter months following the program.
Once summer rolled around and I headed back to the waves, it was a whole new experience. I could (and did) spend hours at a time in the water, catching wave after wave, regardless of how rough the ocean was. I was stronger, more confident, and less injury-prone. Thanks to Clayton's excellent program I can now enjoy surfing! Thanks for your great product!"
John Riviello Click Here To Download Your Surf Training Workouts
SHAPE YOUR BODY
Get top training advice and the best exercises for a lean body.See a sample.
SHAPE YOUR DIET
Healthy eating tips to help you stay on track and achieve your goals.See a sample.
SHAPE YOUR LIFE
Get advice on how to feel your best and keep your busy life balanced.See a sample.
SHAPE YOUR LOOK
Make over your look with fresh hair and makeup ideas.See a sample.
THE CLICK LIST
Get special offers from SHAPE partners and advertisers.See a sample.
Lower Back Stretches
You may not be able to cure lower back pain, but with a few lower back stretches you may be able to stop lower back pain from worsening, and at a minimum...
...find short term relief from discomfort. That is what I have found.
When can exercise for lower back problems be helpful?
That will depend on what your health care provider tells you. However, exercise is often recommended for people who suffer from...
...or, are trying to prevent back pain.
When should you NOT do lower back stretches?
Until told otherwise by a medical professional, it is usually unwise to exercise if you have had a recent back injury, back surgery, lower back strain, or if you feel any unusual discomfort when doing exercises for lower back pain.
Exercises for Lower Back Pain
Has your doctor given you the go-ahead to do some lower back stretches?
...as your health care provider has probably told you, proceed with caution. In particular, if you have not been exercising on a regular basis.
Most of us know our own bodies quite well. I have always been told that if exercise...
...does not feel right, or causes unusual discomfort, or pain, STOP doing it.
Also, when beginning any new exercise routine, including lower back stretches, I add only one or two new exercises per workout session do only a few repetitions of each until my body is accustomed to the new exercise
Since many of the lower back stretches listed below rotate the pelvis as well as the lumbar region, many of them have been good exercises for both my hip AND lower back pain.
- before adding a new exercise, I wait a few days to see how my body responds to the previous exercises
A word of advice...
Use a floor mat for any exercise which requires that you lie on the floor. Even if the floor is carpeted, your spine will surely appreciate the extra cushioning that an exercise mat will provide.
Please note... This website is written by a patient, NOT a practitioner. Since back problems can be caused by a serious medical condition, it is extremely important to talk with a doctor before doing exercise for the back.
- Lie on your back with knees bent.
- Slowly rock your knees form side to side, using a pain free range of motion, allowing your lower back to rotate only slightly.
This exercise can also be performed using both knees at the same time.
- Lie on your back with knees bent.
- Exhale while lifting one knee toward you chest.
- Inhale returning your knee to the starting position, keeping abdominals flat, and navel to the spine.
- Repeat several times and then repeat with the opposite leg.
Lumbar Vertebrae Stretch
- Lie on your back with knees bent.
- Pull in and tighten your stomach muscles while flattening your lower back to the floor.
- Hold for a few seconds. Repeat several times.
Prone Lower Back Stretches
- Lie on the floor on your stomach.
- Prop yourself up on your elbows, arching your lower back.
- Begin straightening your elbows as far as is comfortable. Initially, this may be difficult - the exercise is still effective if you keep your elbows on the floor.
- Hold for 15 seconds. Repeat several times.
- Lie on your back with knees bent.
- Keep your arms flat on the floor, running parallel to your body.
- Using your upper body for support, raise your hips off the floor. With your abdomen muscles pulled in you should have a level "plank" running from your shoulders to your knees.
- Hold for a few seconds. Repeat several times.
Neck and Lower Back Wall Stretch
When I have had painful lower back problems, my physical therapist and chiropractor have recommended this muscle relaxation exercise as a remedy..
- Stand with your back straight against a wall.
- Gently move your lower back and neck toward the wall. Without over stretching, hold for a few seconds.
- Repeat several times.
Lower Back Resting Pose
This exercise is done near an ottoman or chair.
- Lie on your back and raise your legs in the air.
- Bend your legs at the knee placing your lower legs on the top of the ottoman or chair. The lower legs should be at a 90 degree angle with the floor and your bottom should be near the base of whatever you are using as a leg rest.
- Relaxing your lower back, rest in this pose for 10-15 minutes. You should feel a decrease in the strain on your lower back muscles. If not, try adjusting your position.
Alternative Exercises to Strengthen Lower Back
What else can you add to your lower back workouts? Based on what your doctor suggests...
...and your symptoms of lower back problems, how about
trying yoga for back pain.
Classic cat and cow stretches can be great for elongating the spine. Or, Pilates for back pain, with stretching and breathing exercises.
And, it's not just lower back stretches that can help a back feel better. Don't forget the importance that the stomach muscles can play in supporting the spine.
For overall back health, easy stomach exercise routines are also often suggested.
You may also be interested in:
Back Strengthening Exercises
Back Stretching Exercise
Middle Back Exercises
Upper Back Exercises
Download as zip
by Clayton Beatty - Surf'n'Snow Fitness
It's the start of another month and that means time for your monthly training calendar.
If you are doing one of our training programs, simply print out the calendar attached to this email and write in your weekly workouts to keep on track.
If you are a member of the Surf 'n' Snow Fitness High Performance Club you can download the new Online Training Camp Workouts and watch the exercise videos here.
Surf and Snow Superfoods List
Superfoods is a word that gets throw around a lot these days and depending on who you speak to will depend on what foods this refers to.
Below I am going to give you a superfoods list which comprises of nutrient dense foods that can help you achieve you fitness and performance goals. This is not a comprehensive list, however you should try and get in a variety from each of these categories on a regular basis...
Vegetables and Fruits
- Lean red meats
- Salmon & other fresh fish
- Organic Free Range Eggs
- Low fat plain yogurt
- Protein supplements
- Cruciferous vegetables (broccoli, cauliflower, cabbage)
- Mixed Berries
- Mixed beans
- Whole Oats
- Mixed nuts
- Extra virgin olive oil
- Fish oil
- Flax Seeds (Ground or Meal)
- An additional food that is great for good healthy fats is coconut oil
- Fish oil
- Protein powder/shakes
If you combine these sorts of healthy foods with an athletic strength & conditioning program, you can redefine your body and perform better in the surf or on the snow.
Are you going to train smart, eat well and play hard this month?
Go on, I challenge you :)
Eat the superfoods above, do a training program below...
Surf 'n' Snow Fitness
211A Burniston Street, Scarborough, WA 6019, AUSTRALIA
Today at the gym, take the rowing machine for a spin to exercise the whole body.
Pro tip: ask a trainer to help nail down the correct form to avoid injury and get maximum benefit (it can be tricky to nail at first).
ROW, ROW, ROW YOUR BOAT
Taking a boat out for a spin really works the muscles and heart, but for most of the year we’d rather stay on dry land. Get all the benefits (and avoid the possibility of falling into a cold body of water!) with a session on the rowing machine, or ergometer. These machines build flexibility, full-body muscle strength, and cardiovascular endurance.
RUNNIN' ON EMPTY
Why people don’t (but should) fuel up after a tough sweat session.
COOL AS A CUCUMBER Is taking time for a cool down after a cardio workout actually important?
Get answers here.
ALLERGIC TO RUNNING?
INDULGE IN NUTELLA
MUSHROOM AND FARRO SOUP
Hitting the track for sprints today? Use your breath as a tool to help run even faster.
Breathing isn’t just about letting air in and out. Using deep belly breaths and the nose and mouth can help you run faster than ever.
Lifting isn’t just for bodybuilders — anyone can benefit frompumping iron.
25 Ways to Run Faster Now
by Emily Faherty · about a year ago · Fitness
It’s been said if you want to run fast, you have to practice running fast. (What? Thought Ryan Hall or Lolo Jones
got that quick with just luck?!) Read on for 25 ways to have a harder, better, faster, stronger
workout, smoke the competition, and maybe even set a speedy new PR.
1. Nail good form.
The key to running (at any speed) is to practice proper running technique
. That means keeping the upper body tall yet relaxed, striking the ground with the mid-foot landing under the hip, and swinging the arms forward and back (not side to side
!) at low 90-degree angles.
2. Count your steps.
Get familiar withstride turnover
, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n’ speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.
3. Get low, get high.
Short on gym time? Quick! Try speed training! Intervals
, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance— and burn major calories in less time, too!
4. Stride right.
There’s a reason you see all those “real runners” doing short sprints before the big road race. Striders
(or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique.
5. Run the ‘mill. Feel the need for speed?
Chase it down on the treadmill
! Because the speed belt assists with leg turnover, it’s actually easier
to run at a faster clip inside. Plus, the power to push the pace is right at your fingertips. A word of advice these geniuses
could have used: Get on the machinebefore
turning up the dial.
6. Stretch it out.
The jury is still out on whether static stretches before running
really prevents injuries[1
]. But leaders of the pack know stretching daily (target those hip flexors
!) increases flexibility
for better strides.
7. Pick a pace. Fartleks
is a funny Swedish word (yes, our inner 10-year-old boy finds it hilarious) meaning “speed play.” Alternating jogs and sprints will gradually build up speed and endurance, plus you call the shots on when to switch it up.
8. Lighten up.
Even if barefoot running
isn’t your thing, sneakers are getting lighter and lighter
to mimic the foot’s natural movement and improve stride. Try a minimalist pair to see if less weight means more energy for faster feet.
9. Get to the core.
Fast and fit go hand in hand. Stronger core muscles
(especially the lower abs) allow runners to tap into more force and speed out on the road. The best part: Just 15 minutes of core work
a few days a week is enough for a faster finish[2
10. Breathe in, breathe out.
Just do it much faster! Learning how to breathe
while running at faster speed takes practice. Use both the nose and
mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly-breathing (not to be confused with belly dancing!
), which means filling the stomach with air on each inhale, not the chest.
11. Play with toys.
Who doesn’t like new toys? Try a running parachute
for added resistance, or if your budget allows, see what it’s like to go for a moon-walk, err, run on an AlterG Anti-Gravity Treadmill
12. Head for the hills.
Run just once a week, hill repeats
are shown to improve speed, build muscle strength, and add a boost of confidence, too.
13. Add weight.
Stronger, leaner muscles will only help when it comes to flying past the finish line. And while runners
shouldn’t necessarily take up bodybuilding, just one to two short strength training
sessions a week can go a long way.
14. Lose weight.
On the other hand, research shows that shedding the pounds
(fat, not muscle) can help runners shave time off the clock— an average of two seconds per mile faster per pound lost! Of course, not everyone has the weight to lose (lucky them!), so remember to consult a physician before starting any weight-loss program.
15. Look ahead.
Simply looking down at your sneaks or turning your head while running to check out the competition can waste precious time. Instead, focus forward
— about 10 to 20 meters in the distance— and keep those eyes on the prize.
16. Toe the line.
The whole body plays a role in speed— from the head, all the way to the toes! Pay attention to the piggies and try dorsiflexion
(bringing the toes up to the shin) while running. Less of the foot hits the ground for a quicker stride turnover.
17. Jump on it.
Take a lesson from Marky Mark in The Fighter
and grab a jump rope
. Boxers know that fast feet mean fast hands. But for runners, fast feet just equal fast feet
18. Keep it steady.
Slow and steady may win the race, but fast and steady builds speed! A tempo run
challenges speed-seekers to find a “comfortably hard” pace and hold it for a 20-minute period. Just don’t burn out before the run is over like that silly little hare!
19. Skip the sweets.
Junk foods guarantee a sugar high, but they also slow us down. Stick to whole grains and pasta
instead, which provide long-lasting energy— without the crash.
20. Hold on.
Holding planks could give you abs that rival Ryan Gosling’s six-pack
. But this specialrunning plank
(done two to three times a week), will make you crazy stupid
21. Go for a spin. Spinning
is all about hip rotation and maintaining tough cadences— and the same goes for running! So put the pedal to the medal with some cross-training on the bike.
22. Fill ‘er up.
Addicted to coffee
? Turns out drinking caffeine
prior to running gives an extra jolt of speed. Even more good news? It’s a totally legal performance enhancer[3
23. Strike a pose.
Get a leg up on fellow runners by adding yoga
to your training plan. The increasedflexibility
from runner-specific positions
boosts speed and aids recovery after a long sweat session.
24. Get enough shut eye.
Studies show well-rested athletes have better reaction times and clock faster finishes[4
]. And think about it— the faster you run, the more time for kicking back and relaxing!
25. Strip down.
When it’s finally race day, take it off
! The extra layers and fuel belts, that is. The less clothing and gear on your body, the faster your time— which is why the pros practically get right down to their skivvies to run.Did we miss any speedy tips? Share your favorite, fun, fast workouts in the comments below!
Further ResourcesWorks Cited
- Stretching and injury prevention: an obscure relationship. Witvrouw, E., Mahieu, N., Danneels, L., et al. Department of Rehabilitation Sciences and Physical Therapy, Faculty of Medicine and Health Sciences, Ghent University, Belgium. Sports Medicine, 2004; 34 (7): 443-9. [↩]
- Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners?Sato, K. and Mokha, M. Department of Sport and Exercise Sciences, Barry University, Miami Shores, Florida. Journal of Strength and Conditioning Research, 2009 Jan; 23 (1): 133-40. [↩]
- Caffeine and sports performance. Burke, L.M. Department of Sports Nutrition, Australian Institute of Sport, Canberra, Australia. Applied Physiology, Nutrition, and Metabolism, 2008 Dec; 33 (6): 1319-34. [↩]
- The effects of sleep extension on the athletic performance of collegiate basketball players. Mah, C.D., Mah, K.E., Kezirian, E.J., et al. Stanford Sleep Disorders Clinic and Research Laboratory, Department of Psychiatry and Behavioral Sciences, School of Medicine, Stanford University, Stanford, CA. Sleep, 2011 Jul; 34 (7): 943-50. [↩]
March 6, 2013
Dance, Dance, Dance! By Debra Koerner, Journey into Wellbeing; Destination Spa Group
Dancing is done for celebration. It’s performed as a form of art. You can also have fun dancing while dropping a few stubborn Lbs!
The popularity of shows including “Dancing with the Stars”, “Glee” and “So You Think You Can Dance” has brought the fun of dancing to the forefront.
The New England Journal of Medicine published a study that found dancing can reduce the risk of Alzheimer's Disease which is pretty darn cool!
Fitness experts from Utah’s Red Mountain Spa, where you can shimmy and shake among stunning red rock formations, cite researchers from The Mayo Clinic that social dancing helps to:
So come on, let's Trance Dance with Shiva Rea in Santorini, Belly Dance at the Shambhala Dance and Yoga Center in NYC or throw our ownZumba Fitness Party!
- Reduce stress
- Increase energy
- Improve strength
- Increase muscle tone and coordination
Check out these cool ways to lose yourself in the music…