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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 

Quiksilver Blog: The Mountain and Wave 
Boardshort Toss

Posted: 22 Mar 2013 03:47 PM PDT

Summer’s around the corner and we want to help you look good with free boardshorts. Starting Monday, March 25th until Friday the 29th we’ll be giving away 10 pairs of boardies each day. Rad, huh? Pre-register to win a pair at facebook.com/quiksilver.

http://blog.quiksilver.com/surf_blog/boardshort-toss

Quiksilver Blog: The Mountain and Wave 
Enjoy The Corn Chips; Craig Anderson Mexico

Posted: 20 Mar 2013 10:21 AM PDT



Ando doesn’t second guess what he’s doing, or question how he’s surfing, he just does what comes natural…kind of like salt on a corn chip, it’s natural. Enjoy the corn chips.

Watch Ando’s travel and run-ins videos. Check back next week for more of Ando’s Mexico adventure.

JUST CLICK ON THE PICTURE TO GO STRAIGHT THERE!!!

Quiksilver Blog: The Mountain and Wave 

Enjoy The Run-Ins; Craig Anderson Mexico

Posted: 14 Mar 2013 10:24 AM PDT



With the tide going funky, Ando took a second to dial in his run-ins down Mexico way…Enjoy The Run-Ins.

Watch Ando’s travel video and check back next week for more of Ando’s Mexico adventure.

MARCH MADNESS
Late winter brings solid surf to Caribbean, pros to the Gold Coast -- plus, a Tripwire winner

BEST BET: THE CARIBBEAN 
While the West Coast is already starting to look hopefully south for signs of swell, the East Coast and Caribbean are still enjoying a very active North Atlantic winter season. And there's little to no signs of slowing down for the coming week and beyond. JetBlue, here we come. 

READ MORE ON SURFLINE.COM »SPOT CHECK: SNAPPER ROCKS 

Word is that the sand is no good for this year's Snapper event. But in case you ever wanted to have Mick Fanning explain the intricacies of the Superbank, here's a spot check from a couple years back that stands up to the test of time. (Go, Mick!) 

READ MORE ON SURFLINE.COM »TRIPWIRE WINNER: FRANCE, BY MICHAEL BARRUS 

Michael Barrus went to France in 2011 with a couple buddies and scored. And documented the heck out of it with photos. And wrote a damn fine story when he got back. He submitted it to the Tripwire contest, it won, and now he gets to go to El Salvador for free. He's stoked! 

READ MORE ON SURFLINE.COM »THIS MONTH'S TRAVEL BULLETIN IS BROUGHT TO YOU BY WATERWAYSWaterways Featured Trip: Punta Escondida Surf Tours, Salina Cruz, Mexico 

Like warmwater right points? Notice the Southern Hemisphere heating up? This could be the last best place in Mexico: Eighty miles of nearly virginal coastline. Contact one of Waterways' knowledgeable agents to start planning your next surf adventure -- find out more today. 


Planning a Trip? 

Surfline's Travel section can help. Downloadable travel guides, surf resort information, board bag charges, international forecasts and cams, and much more. Check it out now. 

GO TO SURFLINE TRAVEL »

pffffffffff... its for  people OVER 40 yrs too....LOLLLLLLL :))

Quiksilver Blog: The Mountain and Wave 
Destination: Spring Break, Southeast Florida

Posted: 08 Mar 2013 09:23 AM PST



Thaw out from the unrelenting snow and harsh East Coast winter with a drive (or flight) down to Southeast Florida. Dubbed the ‘Space Coast’ due to its location near Cape Canaveral, the area from Daytona Beach down to Palm Beach is synonymous with Spring Break. Another great reason to visit SE Florida? it’s where it all started for Kelly Slater.

Here are just a few suggestions that’ll help you explore SE Florida…

1. Hilton Daytona Beach  (SLEEP)
This oceanfront resort is right on the beach and features a huge pool deck. It’s a great place to relax in between surf sessions, and is minutes from Daytona Raceway and the airport. Daytona Beach; daytonahilton.com

2. Roberto’s Little Havana (EAT/DRINK)
Roberto’s is a Cuban-influenced eatery that’s good for groups and known for breakfast, with dishes like sweet plantains and omelets. Cocoa Beach;robertoslittlehavana.com

3. Our Fave Surf Spots:



Sebastian Inlet

Ponce Inlet

New Smyrna Beach

The Streets (Cocoa Beach)

Indialantic Boardwalk



4. Taco City   (EAT/DRINK)
The enchiladas and huge burritos here are one of the area’s best-kept secrets; tourists don’t often make their way down to this dive-y taco shop. Get your order to go and eat it on the beach. Cocoa Beach; tacocity.net



5. Ocean Deck Beach Club  (PARTY)
As a major destination for Spring Breakers, the Ocean Deck gets pretty packed but is worth checking out for the scene, reggae band, and gator bites.Daytona Beach; oceandeck.com

6. Mad Dog Surf Shop (SHOP)
This local, indie shop in Daytona will hook you up with the perfect board. Daytona Beach; surfmaddog.com

7. Coconuts on the Beach  (PARTY)
Cheap drinks and eats plus a prime location make this an ideal place to people-watch. Cocoa Beach

8. Lotus Boutique Inn & Suites   (SLEEP)
If you want an alternative to the nonstop party hotel, this modern boutique inn is perfect. Its rooms overlook the ocean and offer a range of comforts like kitchenettes and in-room Jacuzzis. Daytona Beach; lotusinnandsuites.com

9. Simply Delicious Cafe & Bakery (EAT/DRINK)
There’s guaranteed to be a line at this tiny breakfast/lunch spot, but the food justifies the wait. Try the biscuits and gravy, stuffed French toast, and baked goods. 125 N. Orlando Avenue, Cocoa Beach, FL 32931; (321) 783-2012

10. Maui Nix  (SHOP)
A staple of the surf shop scene, Maui Nix has tons of sweet clothing and gear for both surf and skate. Daytona Beach; mauinix.com

Gear up with our Spring Break collection.

Showcasing mean South African mutants, long, Gold Coast Points and fun, rugged Baja peelers
SPOT CHECK: THE DEVIL'S HORN 

South Africa is a surf traveler's paradise. From J-Bay's racy walls to Durban's playful beachbreaks to crazy mutant slabs like the Devil's Horn, that country at the bottom of Africa is holding. Twiggy Baker narrates this spot check, offering insight into one of the country's more menacing tubes. 

READ MORE ON SURFLINE.COM »TRIPWIRE: BAJA 

Baja's not really known for barreling beachbreak or mind-bending slabs -- but it does have its share of superfun, long, peeling right points. This user-generated Tripwire documents a few dudes doing a quick-n-dirty mission South of the Border. 

READ MORE ON SURFLINE.COM »GOLD COAST POINTBREAK PERFECTION 

There's a reason the WCT descends on the Gold Coast every year around this time. Has something to do with cyclones, and what happens when a whole bunch of swell marches up the East Coast of Oz and the wind clocks in SW behind it. Surfer's Paradise offers up a wide array of sand-bottomed points to feast on. 

READ MORE ON SURFLINE.COM »
THIS MONTH'S TRAVEL BULLETIN IS BROUGHT TO YOU BY WATERWAYS
Waterways Featured Trip: Jeffreys Bay, South Africa 

J-Bay is one of the top ten most perfect waves on the planet. You've dreamed about J-Bay, seen a zillion photos and videos, mind-surfed it for years. Aren't you curious to see how you go for real? Contact one of Waterways' knowledgeable agents to start planning your next surf adventure -- book your trip today. 


Planning a Trip? 

Surfline's Travel section can help. Downloadable travel guides, surf resort information, board bag charges, international forecasts and cams, and much more. Check it out now. 

GO TO SURFLINE TRAVEL »