HOW TO PREPARE FOR A SURF RETREAT
Swim: Swimming is the best exercise to build strength and endurance for paddling on surfboards. It also helps to increase lung capacity and stamina and regulates your breathing. Try to swim at least twice a week for 6 weeks before your trip. Freestyle swimming is most similar to paddling.
Sun Salutation: This short yoga sequence will help with building strength and flexibility. Start by doing 5 rounds of Sun Salutation 3x days a week. It’s a short workout that shouldn’t take more than ten minutes.
Push-ups: start with 5 push-ups a day either on your knees or feet.
Pop-ups: POP UP 101 — Sister Surf & Yoga Retreat Find the pop-up that works for you and incorporate it into your routine
Paddle: If you can access a surfboard, start paddling for 10 minutes daily.
Doing just one of the above exercises will really help to physically prepare you for your trip.
THE BREATH & SURFING
Breathing techniques, you can practice now and use as a tool next time you surf.
As humans we walk around breathing all day long, half the time not being aware of our breath at all. But what is the first thing someone tells you in a moment of panic or alarm? “Take a deep breath”, they say.
In my line of work (yoga & surf instructor) I am always reminding people to breathe. (Along with myself). Whether it is in the water talking someone through a big wave as they turtle roll or taking a quiet moment in yoga. The breath is always present.
But what can we do to prepare our bodies to stay calm in the ocean, when ultimately Mother Ocean decides our fate?
Here at Sister Surf & Yoga Retreats, all of us sisters have been practicing breath retention. We use the Wim Hoff Method to help us learn how we can control our mind/body/breath connection on land and later use those same tools in the water.
You may be surprised to learn you can hold your breath for longer than you think. Here are our tips for maintaining control in the surf and how we can use our breathing to keep present and calm.
Practice breath retention on land. The Benefits of Breathing Exercises | Wim Hof Method
Find your happy word or phrase to keep you present underwater.
When paddling out, count your breath as you go, in for one out for one.
When getting ready to go under a big wave, one full breath in and a slow breath out. 1:3 ratio (i use this method when the waves are big and breaking on top of me and it saves me)
While underwater, count the seconds you are under.
PADDLING OUT: TIPS & TRICKS
Do you have a hard time getting out to the line-up? Hate surfing in the crowd because you feel like you are in the way? Here are some tips on how to navigate a busy lineup and get to the outside more efficiently.
Look for the channel. You generally want to paddle out in a rip current at beach breaks. At a point break the channel is much easier to find.
Rip currents can normally be found in-between peaks at a beach break. A good indicator of a rip current is a change in the color of the water and water fluctuation.
Be committed to paddling out. Don’t hesitate or chat with a friend, don’t stop and fix your bikini, etc. Don’t waste time/energy in the impact zone when you have decided to paddle out.
Breathe with each stroke of your paddle and keep your breathing steady.
Paddle over the small waves by pressing yourself up to the push-up position as you go over the wave.
Turtle roll the big waves that have already broken. My rule of thumb is “If in doubt turtle roll”. So, if you don’t know if you are going to make the wave by paddling over it. You are better off doing a turtle roll. Don’t worry, if you do not know what a turtle roll is watch this short clip. https://youtu.be/Soq_KScv-x0
What not to do in the line-up.
Don’t paddle behind people on your way to the outside
If you find yourself surrounded by people and a set is coming, spread out. Communicate with other surfers to avoid colliding.
Don’t paddle directly out to the peak and take a wave right away. Wait your turn and be friendly. A smile goes a long way.
If someone is riding a wave toward you and you do not have time to pass in front of them. You have to paddle behind the person that is up and riding and get out of their way. This may mean you have to take the most powerful part of the wave on your head, but that is how surf etiquette works.
MARCOS MARGARITA'S
Ingredients
4 ounces of tequila
2 ounces mandarina lime juice
2 ounces Fresca
Mix with ice in a shaker, salt two glasses, and pour
Makes two margaritas'
AM I A WAVE HOG?
Wave hogging = not cool
If you have to ask yourself “have I caught too many waves? Should I be letting someone else have a chance at one?” Then the answer is yes! You are a wave hog…. It’s time to share. Hopefully we have all had those amazing days in the water. When it just feels like you are in rhythm with the ocean and waves just keep coming your way. If you have not ever had one of those magic days stay tuned for the next blog on how to catch more waves in the lineup.
So, what now? Well for starters, you do not want to be that person paddling around everyone and taking back-to-back waves. Not cool man. The next time you paddle out, even if you happen to be in position for the wave. Offer it up to someone else. When I have those magic sessions and am starting to feel like I may be getting greedy I simply say out loud, “I am not going on this one”. Or I will call someone else into the wave.
Also I am a big believer in “what goes around comes around”. So in short. Share the waves and the ocean will keep on rewarding you. Stay tuned for more tips and tricks
Coco
EMBRACE THE WIPEOUT
Lets talk about wipe outs….. How to keep your cool while getting worked.
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.
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.
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.
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
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
Chop tuna, cucumber, and avocado
juice limes and pour over the mixture
let sit for 20 minutes
add parsley, salt and pepper to taste
serve with corn chips or bread
AUM THE UNIVERSAL SOUND?
Why OM you may ask?
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
NEVER DOUBT THE DATE
Ingredients
2 cups dates
1.5 cups pecans (or nut of choice)
1 cup cacao
dash of salt
NEVER DOUBT THE DATE
Recipe
Pulse walnuts in a food processor until they are finely ground
Add salt and cacao, gradually add dates.
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.
Rash guards, leggings, one pieces, and bikinis. What works? What doesn’t? Find a surf outfit that stays on in the surf.
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
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
Ranifly
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
Salt Gypsy leggings