MINI RETREATS

SEPTEMBER HIGHLIGHTS NORTH CAROLINA

SURF CITY, NC SEPTEMBER 2024, HURRICANE SWELL

This past September we headed back to North for another round of Mini Retreats. Here are our highlights from Maine and North Carolina.

Once again, the surf gods blessed us with incredible waves in Surf City. Not only was the surf great but we couldn’t have picked a for a better crew ourselves. From seasoned surfers to a few fearless newbies the ladies were absolutely amazing.

The first day the waves were small and forgiving perfect for our beginners to work on popping up and for the advanced ladies to gain some confidence in the smaller surf.

The next morning the swell started to fill in but was still manageable, EVERYONE, in our group paddled out through the endless sets to the line up and all scored some amazing rides. Throughout the day the surf peaked and when we finally got out of the water the waves had doubled in size.

Our last day the surf was still solid but less consistent, again all the ladies charged it to the line up and got great rides.

VIDEO: LAST SEPTEMBER SURF CITY

WHAT’S INCLUDED

Our mini retreats include3 days jam packed with tons of surfing, in water coaching, video analysis, and so much more. Below is an outline of the day-to-day program. The days are scheduled around the surf, and we generally surf around sunrise to get the best conditions. We cover a lot of material in just a short few days. There is both a beginner and an intermediate/advanced group option. We will cover slightly different information for each group. Whether you are a first-time surfer or looking to improve your skills our goal for these mini retreats is for you to leave feeling more confidant in your surfing in and out of the water.

* If you are an intermediate to advanced surfer and have something specific in your surfing you want to improve, please let us know and we can add it to the criteria. *If you are a beginner, we got you covered too.

NEW DATES FOR 2024-2025

WHEN + WHERE

COSTA RICA - PLAYA GRANDE WINTER 2024- 2025

NOVEMBER 9-11

JANUARY 1-3

JANUARY 24-26

FEBRUARY 1-3

FEBRUARY 24-26

FEBRUARY 16-20 (FIVE DAY ADVANCED, CONTACT FOR DETAILS)

PUERTO RICO - AGUADILLA

NOVEMBER 22-24

SURF CITY, NORTH CAROLINA & MAINE COMING SOON

PRICE

3 DAYS - $650

1 DAY DROP IN PRICE - $250

WE REQUIRE A $250 NON-REFUNDABLE DEPOSIT FOR ALL MINI RETREATS

Surf City Mini Retreat

Testimonial September Mini Retreat, Surf City NC

Umm. 5 big takeaways from this experience with ya all. After paddling out alone today in big swell at Wrightsville Beach I reflected on what I learned and gained the past 2 days.

1) confidence and more “inner knowing” that I’m a better surfer than I think. And to trust myself more. This confidence allowed me to paddle out alone today in bigger swell than I would normally fly solo in. I was calm and confident…. Because

2) I watched longer on the beach than usual, and picked the perfect channel and timing to paddle out and picked the perfect shoulders to ride.

3) I was more patient and selective in the lineup, because of what I learned from you all about reading waves and not going for closeout sets. And being more patient to paddle for the perfect wave and shoulder. I heard Coco and Marjie in my ear today.

3) I am now committing, to the scary drop rather than hesitating. With confidence and digging in one more paddle and shifting my mindset to “I know I can make this drop because I did before. With photos to prove it.”

4) I let the salty silvers in the lineup have priority today, and started conversations with them, asked them questions and learned rather than dropping in on them. Or wondering why they keep dropping in on me.

5) I chatted up all the women (I didn’t know) in the lineup today and made new friends, helped stoke them in a lineup full of dudes. Because I was less anxious, and using my breathing I could offer support and stoke.

Thank you!!! Thank you. The coaching, and photos are phenomenal. This is the first time I’ve heard my name and the word barrel in the same sentence even if it was “almost” barreled. And it was my first surf coaching experience. Grateful to all involved in making this happen and am excited for future collabs and experiences with sister surf and my new surf city surfer friends. ❤️

-Lisa @surfmamasofcapefear (pictured below)

SUNCREEN, WHAT REALLY WORKS

We use sunscreen almost everyday and have tried so many different brands before we found what works for us. Because we spend so much time in the sun/ ocean it is imperative that we are putting clean products on our skin and on our babies.

It is surprising to me that something that is supposed to protect you from sun cancer can be so toxic for your skin. For example Sun Bum and Shiseido sunscreens have terrible rating according to the Environmental Working Group. With Shiseido being the official sunscreen of the World Surf League its a huge bummer they use all plastic packaging and their lowest rating on the EWG is a five. After all we are all surfers and shouldn’t polluting the ocean with plastics and toxic chemicals be a huge concern.

So enough of my rant, here is what we found that works and what we look for.


What do you look for in a good sunscreen for your face?

  • non- nano zinc oxide

  • tint/color

  • reef safe

  • plastic free packaging

  • cancer rating according to the Environmental Working Group -https://www.ewg.org/areas-focus/personal-care-products/sunscreen

Here are a list of our favorite sunscreens.

  • All Good - https://www.ewg.org/sunscreen/about-the-sunscreens/1023464/All_Good_Mineral_Sunscreen_Butter%2C_SPF_50%2B/

  • Avasol Sunscreen -EWG rating info-https://www.ewg.org/sunscreen/about-the-sunscreens/932882/Avasol_Mineral_Sunscreen_Surfer%27s_Barrier_Stick%2C_SPF_30/


SELF CARE AT SISTER SURF & YOGA RETREATS

Last year we added a day of self-care to our retreats. An afternoon to spend some time moving slowly and rewarding our bodies with some much need relaxation. Here is a glimpse of our self-care afternoon routine.

After our surf session, we have a super relaxing yin yoga practice we sometimes call it a yoga nap class. We normally spend most of the class lying down and gently stretching. Followed by a short breathing practice which prepares us for our next activity…. ICE BATH! Depending on location we continue the self-care routine with coffee body scrubs or a trip to the tidal pools or hot springs.

*May include a tropical drink or local tea or smoothie. Massages are also available on request.

Face mask + coffee scrub

We use volcanic mud facial masks and use Costa Rican coffee + coconut oil body scrubs.

Cryotherapy has been trending for athletes for years but is it quite expensive. Alternatively, ice baths are cheap and can easily be available for everyone. All you need is some kind of tub, bags of ice, and H2O.

How long do you stay in?

The goal is three minutes. We are right by your side encouraging you to breath and be calm. Of course, you can come out at any time!

Here are some of the reasons we love ice baths.

  • reduces inflammation, swelling, and sore muscles.

  • improves sleep

  • improves immune system response

  • increased energy

  • speeds up metabolism

  • speeds up recovery after exercise


Stay tuned for more amazing happenings!

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.

  1. Practice breath retention on land. The Benefits of Breathing Exercises | Wim Hof Method

  2. Find your happy word or phrase to keep you present underwater.

  3. When paddling out, count your breath as you go, in for one out for one.

  4. 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)

  5. 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.

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