EMBRACE THE WIPEOUT

Lets talk about wipe outs….. How to keep your cool while getting worked.

Okay, getting worked, falling, tumbled, wiping out. Whatever you want to call it. Happens. And sometimes, yes, it can be scary. But we have some tricks we have tried and tested. (trust me we have many times) That really work and can help you to embrace wiping out instead of being fearful of it.

Here we go.

1. breath - it is great if you can get one good deep breath when you are anticipating a wipe out. Not always possible but if you can ideally that is the way you want to go into wiping out. But the real trick we use here is to count the seconds while you are under water. By counting as you are getting worked you take your mind of what could happen and put yourself in the REAL present moment. You will be surprised to learn that most hold downs only last 3- 5 seconds. And everyone can hold their breath for that long.

2. calm- also not always easy to stay calm but try to let your body go limp and let the wave take you. Fighting it will only make you use more energy and breath.

3. own it- it is okay to wipe out. it is part of the learning process of surfing. while it may be humbling at times if we can learn to celebrate our wipe outs and be empowered by them. you did it, it was gnarly but you charged it and survived.
   

These tips will hopefully help you through your next big tumble out there in the water. Remember wiping out is all part of the ride, sometimes you get a really great wave and sometimes you get a really great wipeout. Ultimately it is the Ocean that is in charge.

LA MAREJADA'S TUNA TARTAR

Ingredients

• 2 cups yellow fin tuna

• 1 large avocado

• 1 medium cucumber

• 2 juice of two large limes

• 3 tablespoons extra virgin olive oil

• salt & pepper (to taste)

• 1/2 cup Italian parsley

Recipe

1. Chop tuna, cucumber, and avocado

2. juice limes and pour over the mixture

3. let sit for 20 minutes

4. add parsley, salt and pepper to taste

5. serve with corn chips or bread

AUM THE UNIVERSAL SOUND?

Why OM you may ask?

I have been known to howl at moon, show my teeth when angry, and now I find myself OM-ing around my yard. A few of these oddities have been passed down from my parents, possibly even further generations. My mother often would honk her horn when driving past colorful trees in the fall and I defiantly have heard my father bark at people. Now my niece is hissing at strangers and I am sure my own child will come up with her own little oddities as well. Seems to be a family trend.

So back to the AUM or OM. I started to OM which is actually sounded out as A AA UUU MMM every morning. I would chant to my plants and to spread positive vibes around my house. But does that really work? Here is what I found out after a little digging through the world wide web.

Benefits of OM

• purifies the environment around you

• calming

• increased concentration

• spreads positive vibrations

• allows the heart to beat in rhythm
  

Call me a nut bird if you want or go give it a try yourself. Have neighbors close by? Remember by chanting the vibration of OM it also benefits the people/ things around you. It is after all the Universal sound and if you are real quiet and listen closely you may just hear the Universe itself OM right back.

Namaste Coco

COCO'S FAVORITE TREATS

Ingredients

• 2 cups dates

• 1.5 cups pecans (or nut of choice)

• 1 cup cacao

• dash of salt

NEVER DOUBT THE DATE

Recipe

1. Pulse walnuts in a food processor until they are finely ground

2. Add salt and cacao, gradually add dates.

3. Shape dough into balls and refrigerate.

Tips*

- if dough is falling apart add a few more dates, you can also replace half the cacao with a protein powder of your choice for an extra boost. I like to use Sun Warrior brand chocolate or vanilla protein powder in mine.

BEST SURF BRANDS

Rash guards, leggings, one pieces, and bikinis. What works? What doesn’t? Find a surf outfit that stays on in the surf.

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Bikini’s

There is nothing like the freedom of surfing in a bikini! Especially if you are used to surfing in cold water in a wet suit. Unfortunately it can be difficult to find one that stays on in the surf. Here are a few of my favorite brands that I surf in all the time.

Dhkoko swimwear

Dkoko Swimwear//

• These suits are great in the surf, they tend to be more on the skimpy side but they stay put. Here is the link to my favorite style.

  Bottoms are smaller in the back but because of the tie on the side they do not move. Best seller Sexy Surf bikini bottom in sustainable fabric Earth Dkoko Top for bigger boobs, I am a 32 D and wear a medium in this style Retro Top in Black (last ones available in size S only) – Dkoko and this one is great too Highly supportive Surf bikini & Sports top Purity Flow Dkoko

  Top for smaller boobs, love this style so much I wear a medium or large. Good in playful surf Surf Bikini Santa Teresa Top Earth made with regenerated nylon - Dkoko

  Ranifly Swimwear//

• Custom swimwear designed to fit you. Pick out your own styles and fabrics. Also uses sustainable fabrics. WHY CUSTOM? – Ranifly Bikini

  Body Glove swimwear//

• Good quality and lots of size/style options. Women’s Swim | Bikinis, One-Pieces & Surfable Swimwear | Body Glove

Ranifly swimwear art design by @shredsea

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One pieces and Long Sleeve one pieces suits

Personally my favorite to surf in are the long sleeve one pieces. Great sun protection for neck and back, try to look for one that comes up higher on the chest and is completely closed in the back. Great for morning and afternoon session when sun is not as strong. It can be hard to find one the fits correctly so I would order a few different brands or try them on at your local surf shop. There are surf shops near both retreat locations that carry a wide variety of swimwear. You may find it is cheaper to buy at home though.

Rip Curl

• Find Rip Curl Products | Rip Curl USA Women's Surf Suits and Rash Guards | Rip Curl USA | Rip Curl USA

  Maaji

• ONE PIECES – Maaji

  Ranifly

• WHY CUSTOM? – Ranifly Bikini

Rash guards

I prefer loose fitting rash guards that zip up the front for walking to and from the beach because I can leave them unzipped until I get in the water.

Hurley

One And Only Solid Long Sleeve Zip Rashguard | Hurley

Leggings

I mostly wear leggings for mid day surf sessions for sun protection and when the waves are big. Probably my least favorite surf outfit because I don’t like all the fabric on my skin but they work great for the sun.

Salt Gypsy

• Libby High Waist Surf Legging - Black – Salt Gypsy USA

  Hurley

• One and Only Hybrid Lite Legging | Hurley

Salt Gypsy leggings

SURFING WITH A BABY ON BOARD

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My pregnant surfing experience so far…….

I found out I was pregnant at the beginning of my work season as a Surf Instructor. I thought to myself how long can I surf? Is It safe to surf? Should I be pushing people into waves?

There is no one size fits all answer to surfing during your pregnancy. So I did and I will continue doing what feels right to me and my body. Most importantly I am listening to my intuition.

Firstly you need to talk to your healthcare provider and discuss surfing with them. I was told not to start any new exercises and to just stick to what I normally do. Being pregnant and surfing for me isn’t about improving my surfing. I stick to what I know I can do, not the time to try new tricks and big barrels.

Here is what my journey has been like so far with a bun in the oven.

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“Attending births is like growing roses. You have to marvel at the ones that just open up and bloom at the first kiss of the sun but you wouldn’t dream of pulling open the petals of the tightly closed buds and forcing them to blossom to your time line.” – Gloria Lemay

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20 weeks

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“Birth is the pinnacle where women discover the courage to become mothers.” – Anita Diamant

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First trimester

I was fortunate that I was not sick during the first trimester. I was tired and slightly nauseas at times but for the most part I didn’t feel much different physically. The baby was still super small and lying on my stomach felt totally fine. I was surfing every day and did notice a difference with my balance. I was surf instructing 3-5 hours a day and teaching yoga. Not until the middle of my first trimester did I start getting more tired. I am not a person that takes naps and I would nap almost everyday for an hour. At the end of my first trimester I slept a lot more. I would surf, sleep, eat, and repeat. I started craving meat after being a vegetarian for 5 years. I had not gained much weight yet and was still surfing my regular short board, long boarding started to feel more uncomfortable.

Symptoms

• tired

• irritable

• nausea

• sensitive boobs

• breast size grew 1 cup size

• vivid dreams

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“The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother, never. A mother is something absolutely new.” – Rajneesh

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Second Trimester

I felt amazing the first month or so of the second trimester. Surfing was a breeze, I had lots of energy and was surfing and working a bunch. The waves were amazing and I surfed a ton. I felt my first kick around 18 or 19 weeks. I was so excited,.

Around 20 weeks I was working for a big swell and around this time I did start being more selective in the water and distancing myself from the crowd.. Then my belly started to pop and I was over longboarding, It became uncomfortable to lie on my belly on the long board so I stuck to shorter boards with more volume.

I retuned home at 21 weeks and had officially finished work until after the birth. When I got home I realized I needed a bigger board. My regular short board was to small to paddle and I was about to quit. I had a couple really terrible sessions at home at my beach break. I took a decent size set on the head and got rocked. My mental state was changing and I was psyching myself out

.After I got the bigger board everything changed. I got my confidence back and could surf! The belly makes it hard to paddle, I lie on my boobs and kind of lift my but up to take the weight off the belly. Paddling is slow and my pop up has slowed down a bit as well. Once I am up and riding I am good to go.

I am at now at 24 weeks and still surfing and feeling good but I don’t feel comfortable when the waves are more then head high. My surfing has changed. I take off on the shoulder of the wave and sit away from the crowd.

Symptoms

• gained weight

• lots of energy

• hungry

• started to show

• uncomfortable to lie on longboard

• needed a bigger board

• stopped surfing in crowded waves

• small waves only for me

• paddling is harder

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Third Trimester

27 weeks paddle technique

In the last 6 weeks my belly grew rabidly. I am still surfing although things have defiantly change now. With the belly getting bigger and lying on it I run out of breath quickly. It takes me forever to paddle out so I just take my time and move really slow. I paddle with all my weight on my boobs and my but up in the air. (as seen above)

Now I am 28 weeks and 4 days pregnant. I surfed a few days ago and I am amazed I can still surf on a short board. My strategy now is just to paddle out and catch one wave and do a turn. That is a successful surf session for me.

I have been surfing most of my life and I surfed almost every day before I was pregnant. Stick to your gut instinct. Surf waves that you know well and stay away from unexperienced surfers. Have fun and keep it light. Surf for an hour instead of four hours. Listen to your body and follow your gut. As I got further along in my pregnancy, I became a lot less confident in not just myself but other surfers as well. There was this whole mind game happening.

Symptoms

• belly popped

• gained weight

• tired/ napping again

• slow

• run out of breath easily

• moody

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1-year post-partum

I was actually scared to get back in the water after the birth, I think mostly because I knew it was going to be such a struggle for me. After my first surf. My ribs hurt; I had zero core strength. Getting to my feet took me about three seconds to long. And I felt like a huge kook. It was however magical to be back in the water again. The physical struggle was expected, the mental struggle not so much. I wanted so bad to surf like my old self, but she was hard to find. I knew it would take time to get back to the surfer I was before pregnancy and birth. I didn’t know the mind *uck it would be along the way. They say when you give birth you lose a of bit of your old self. Please Universes don’t let that be the piece I left behind I thought.

Fast forward to a year post-partum. Praise Jah. She is back! I feel strong, energized and confident in the surf again. If there was anything advice to give, I would tell you to have no expectations of your surfing when you get back in the water. Take your time, don’t get discouraged. Instead of focusing the woman you were before or how you used to surf, remember what you have done. You brought life into this world, you are strong, you have already surprised yourself once. I believe you will do it again.

Happy surfing to all you Mamas out there. Xoxo Coco

POST COVID-19 TRAVEL

How has travel changed with Covid-19 & how to be a responsible traveler in 2021

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I have no doubt most people are ready to travel after over a year of social distancing and lock downs. It is normal to have mixed emotion about traveling during Covid. Feelings of guilt, selfishness, fear and anxiety are common. Most tourist based economy’s need you to survive. They don’t have the option to work at home or get financial aid. Here at Sister Surf retreats we are doing our part and following local laws to stay open. We want tourism, the locals want tourism and as long as we all are responsible then please come support us. It has been a long year to say the least and we are so happy to be up and running again. Here are some details and traveling to Puerto Rico and Costa Rica.

How has air travel changed?

• mask are mandatory for the duration of your flight

• sanitized planes

• no food is for purchase on flights only snack bags are given out

• 6ft spacing in lines

• some airlines block middle seat (Alaska Airlines, Delta, Hawaiian Airlines and JetBlue)

Covid protocol for Puerto Rico and Costa Rica

• Puerto Rico link Travel Safe (pr.gov)

• Costa Rica - does NOT require a negative test to enter. However insurance is need for the duration of your stay and a health pass. A NEGATIVE COVID TEST is required to get back to the US. Link for health pass Pase de Salud Costa Rica

Sister Surf Retreats Covid protocol

• We require a Negative Covid test for both Costa Rica and Puerto Rico unless you are vaccinated already.

• We practice responsible tourism by wearing a mask when in the taxi, stores, and restaurants and washing hands before entering business. During the retreat we are mostly outdoors and don’t require clients to wear mask outside.

How do we support the local community?

• We hire as much local staff as we can, from taxi drivers to our chefs and cleaning staff we try to get as many locals involved as possible. Its is our goal to do our part and give back in any way we can to the local communities.

A DAY IN THE LIFE AT SISTER SURF

Here is a glimpse of the day to day happenings at a Sister surf & yoga retreat.

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Our days orbit around the tide

The three of us sisters are water beings through and through. Day to day routines shift with the tides. In Playa Grande we surf near the high tide, if it is an early morning high tide we dawn patrol, midday high tide we begin our days with a yoga class. One thing is for sure each day begins with a cup of piping hot coffee or tea. We rise with the sun and go to sleep closely after it sets.

We like to keep our retreats on the smaller side 4-8 women. With smaller groups we are able to be a bit more flexible with our schedule and make sure everyone’s individual needs are met.

Surfing is scheduled when the conditions are the best. We normally have a combination of beginner and intermediate surfers and choose locations and times based on their ability. Our surfer to instructor ratio is 2:1 so that you will always have the attention and instruction needed in the water. Depending on the tide we normally surf one long session or a morning and afternoon session. All surf session are filmed for our surf coaching sessions.

Surfing so much really works up your appetite and Costa Rica is known for its delicious tropical fruit and fresh line caught fish. Ceviche is a local fish dish here cooked in lime juice. We work with the local staff to cater the menu to your every need. Our menu is a mix of traditional Costa Rican foods and some house made specialties like homemade pasta and zucchini and tuna carpaccio. We also have vegan and vegetarian options.

Early dawn surfing under the moon set

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Itinerary Example

Arrival day

Depending on the time of your arrival the first day we try to squeeze in a yoga class if we can or a sunset before dinner. Check in time is generally 2:00.

• 2:00 arrive at hotel

• 3:00 light snack

• 4:00 / intention setting for the week

• 5:30 Sunset cocktails

• Dinner

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Day One

On days when the tide is high in the morning and in the afternoon we normally surf twice. Our day would flow like this.

High tide 5:00 am 5:30 pm

• 5:30 Small breakfast/ coffee

• Introduction to surfing and beginner lesson

• Breakfast

• Yoga

• Lunch

• Pool session. Learn surf safety, paddles technique and how to turtle roll or duck dive.

• Video coaching

• Sunset Surf

• Dinner

Video coaching

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Day Two

• Morning surf

• Breakfast

• Yoga

• Lunch

• Cultrual Tour

• Dinner out

Cultural tour

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Day Three

• Morning surf

• Breakfast

• Hike to tide pool

• Lunch

• Restorative Yoga

• Self Care

• Sunset Surf

• Dinner

Sunset hike to tide pools

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Day Four

• Morning Gentle Flow Yoga class

• Breakfast

• Surf

• Lunch

• free time

• Sunset

• Dinner

Chelsea with her artwork

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Day Five

• Estuary Tour

• Breakfast

• Surf

• Class room session*

• lunch

• Surf

• Closing cermomy Yoga class

• Dinner

Early morning in the estuary

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Departure day

Depending on what time you leave we will have our last breakfast together and part ways. If you have an afternoon flight you can leave your bags at reception and use the facilities until your departure.

START YOUR DAY RIGHT

Here is what I do every morning to set the pace for my day

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1. Get to sleep early.

   I live in Costa Rica and right now the sun sets at 5:15 pm. I go to sleep a few hours after sunset and wake up before sunrise. I normally spend most of the day in the water, either teaching surf lessons or surfing for 3-6 hours. Between the sun/salt/wind and non-stop paddling, I am struggling to keep my eyes open until eight at night. 9 hours is my sleeping goal.

2. Drink WATER.

   The first I do in the morning is fill up my water bottle. I love coffee but I try not to drink it until I finish my 4 cups of water. Getting hydrated and staying hydrated especially when you live in the tropics is challenging. This is the most important part of my morning routine.

3. I clean my space.

   I can’t think if my space is messy. I make my bed, sweep, clean the kitchen, and clear all the counters. I also like to burn essential oils to make my house smell and feel clean. Clutter drives me insane.

4. Take 10 minutes of quiet time.

   Either stretching, sitting still, or meditating. Whatever works for you take a few moments to be calm. I am very slow to rise in the morning so normally I do this while lying in bed before I get up. I just gather my thoughts, and ask myself. How do I feel?

5. Move your body.

   A little exercise. love to start out with a surf or run/bike ride, HIT workout or sun salutations. If I work out in the morning I make healthier choices throughout the day.

   Thank you for reading guys and feel free to share your morning routine with us @ www.sistersurfcr.com and remember by starting slowly with one step you are more likely to hold on to some of these changes. If you make too many changes simultaneously, it may be harder to keep doing them. Pura Vida Coco

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FAVORITE SURF READS

Lost your stoke? Need some new reads? Not frothing on cold water surfing? Open up one of these books and be taken to a tropical paradise with some cool buds and tasty waves.

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My favorite surf book ever. This book really captures the essence of a surf travel for me. It opened my mind to the magic and wildness of Mexico.

On his journey from New York to Central America in search of a long lost friend he finds himself in some wild locales. Surfing empty waves and gathering clues of his dear friend Captain Zero’s where about along the way. Hilarious and entraining from beginning to end.

I still dream of driving through Mexico to Central America, maybe one day it will happen. Eventually I did make it to Salsa Brava though, a town in the far south on the Caribbean side of Costa Rica. As far as I know Captain Zero is still living there. My sister ran into him a few years ago in Panama and they surfed together.

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I read this book while living in Hawaii. The author “Rabbit” is an Australian surf legend who writes about his adventures in Hawaii in the winter of 1975. The Australian was almost chased out of Hawaii, first by locals then by huge waves crashing through their front door in the night.

After reading this book I moved to Australia and eventually met him at Southern Cross University where I was studying Sports Management “surfing studies”. I remember we were all sitting at our desk with him in the front of the class. He was a guest speaker I cant really remember what it was about but we sort of just had an open discussion with him. He asked us if we could maybe leave our desk and sit in a circle on the floor instead. Legend indeed.

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“The particulars of new places grabbed me and held me, the sweep of new coasts, cold, lovely, dawns. The world was incomprehensibly large, and there was still so much to see. Yes, I got sick sometimes of being an expatriate, always ignorant, on the outside of things, but I didn't feel ready for domestic life, for seeing the same people, the same places, thinking more or less the same thoughts, each day. I liked surrendering to the onrush, the uncertainty, the serendipity of the road.” — Finnegan

This quote taken from the book sums up the excitement of surf travel. Never knowing what is around the next corner. Traveling to new place and exposing yourself to new cultures, embracing the unexpected. I read it in a few days. After reading I starting thinking about surfing bigger waves and began training a few weeks later.