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   by Clayton Beatty - Surf'n'Sno​w Fitness


Hi 
 
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...
 
Proteins

• Lean red meats
• Salmon & other fresh fish
• Organic Free Range Eggs
• Low fat plain yogurt
• Protein supplements

Vegetables and Fruits

• Spinach
• Tomatoes
• Cruciferous vegetables (broccoli, cauliflower, cabbage)
• Mixed Berries
• Oranges

Other Carbohydrates

• Mixed beans
• Quinoa
• Whole Oats

Good Fats

• Mixed nuts
• Avocados
• Extra virgin olive oil
• Fish oil
• Flax Seeds (Ground or Meal)
• An additional food that is great for good healthy fats is coconut oil

Drinks/Other

• Green Tea

Supplements

• Multivitamin/mineral
• 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...

• Total Surfing Fitness
• Total Snowboarding Fitness
• Total Skiing Fitness
• Total Windsurfing Fitness
• SSF High Performance Club

 
 
Cheers,
 
Clayton Beatty
Exercise Scientist
Surf 'n' Snow Fitness
 

 
 
211A Burniston Street, Scarborough, WA 6019, AUSTRALIA 

The Beach Boys and Dogs
Click on " This dog " below and you'll smile throughout.
Have the sound switched on and loud volume. Music is great !!
This dog knows how to have fun!! TOTALLY worth watching to 
the end...this dog knows how to snowboard & skateboard too :)))