We asked Surf Coach & Fitness trainer Ale Munoz to show us a simple routine that anyone can do at home to prepare for an upcoming surf trip.

You don’t need any equipment, just yourself, the floor and maybe a mat.  The tropical beach is optional!

Don’t worry if you don’t usually work-out, Ale has included beginner versions of each exercise. There is no better time to start than now!

Do 3 rounds of the 4 different exercises in each session ..  you are really going to feel the difference if you incorporate this into your routine before you come surfing with us! Let us know how you get on!

Pre Surf Trip Fitness with FitnSalty from Surf Sistas on Vimeo.

Follow Ale on instagram @fitnsalty or join her for a Surfit class in Santa Teresa, Costa Rica

Filmed by LuSea Films @luseafilms

A surf skate is a skateboard that is designed to mimic the movements of surfing. It has a wider deck and larger wheels than a traditional skateboard, and it is often shaped like a surfboard. 

The trucks are designed to pivot, allowing for greater manoeuvrability and the ability to simulate carving turns like you would on a surfboard.

Using a surf skate has numerous benefits for surfers, and in this blog, we will explore some of them.

1. Improve your balance and coordination

Surfing requires a lot of balance and coordination, and using a surf skate is an excellent way to improve both. The movements required on a surf skate are similar to those on a surfboard, so practicing on a surf skate can help you develop the muscle memory and balance necessary for surfing.

2. Practice your manoeuvres

Surfing requires you to be able to perform various manoeuvres, such as bottom turns, cutbacks, and floaters. These manoeuvres require a lot of practice to master, and using a surf skate can be an effective way to do so. You can practice your manoeuvres on a surf skate, which will help you perfect them before you try them on a surfboard.

3. Stay in shape

Surfing is a physically demanding sport, and it requires you to be in good shape. Using a surf skate can help you stay in shape, as it requires a lot of physical exertion. You will be using your core muscles, legs, and arms to manoeuvre the board, which will help you build strength and endurance.

4. Surf even when the waves are flat

One of the biggest advantages of using a surf skate is that you can surf even when the waves are flat. When there are no waves to surf, you can use your surf skate to simulate the movements of surfing. This will allow you to stay in practice and maintain your skills, even when you can’t get out into the ocean.

5. Have fun

Using a surf skate is a lot of fun! It’s a great way to get outside, enjoy the sunshine, and improve your surfing skills. You can use your surf skate to explore your local area, find new spots to surf, and meet other surfers.

In conclusion, using a surf skate is an excellent way to improve your surfing skills, stay in shape, and have fun. It’s an investment that will pay off in the long run, as it will help you become a better surfer and enjoy the sport even more. So if you’re a surfer looking to take your skills to the next level, consider investing in a surf skate – you won’t regret it!

10 Over Surf Shop in Newquay is the supplier of Carver Skateboards, a leading Californian brand in surf skates. Visit www.10oversurf.com for more information.

Luckily, there’s a solution to avoid saltwater withdrawal – swimming!

Swimming is a great way to spend time in the sea, whilst keeping you fit for surfing! It’s also a saviour if you live far away from surfing beaches. This is why we’re offering a brand new Surf & Swim Retreat in 2023, so you can build experience and skills in both.

There’s a lot of crossover between swimming and surfing, which is why they compliment each other. Let’s dive into why exactly swimming is so good for surfing.

How does swimming benefit surfing?

Swimming can build your stamina and paddle fitness.

Although we’d like to spend most of our surf standing and riding waves, 50% of our time in the water is spent paddling. Therefore you need good paddle strength and technique to get through the waves and not burn out after 10 minutes of paddling. Swimming regularly builds and maintains paddle stamina, so you can stay surf fit, ready for when the surf turns on again. Strokes such as front crawl will build endurance in your shoulders, back and triceps – key muscles used in surfing.

This is great, especially if you’re at the “white to green” stage in surfing, where you’re paddling out back to catch green waves for the first time. Being paddle fit means you’ve got energy left in the tank for those pop-ups once you’ve made it out.

Build your ocean confidence

Ever wiped out but can’t feel you board dragging you? That’s the moment you realise your leash snapped and your buoyancy aid gone. This could make you panic but if you understand how to navigate the ocean through swimming you’ll be in a much calmer state.

In the seven years I’ve been surfing, I’ve had about five incidents of leashes snapping. Even if I take good care of my equipment, we can’t contend with the force of the ocean. Whilst it can be unnerving at first, I usually am pretty calm, as I know I’m a competent ocean swimmer and can get back in.

You may feel nervous being out in the ocean, especially swimming as you don’t have a board to hold onto! Flat water, where most of us usually swim is often a lot more inviting and less scary then the surf beaches. By experiencing sea swimming, you’ll build ocean confidence ready for surfing.

If you’re knew to swimming in open water, we strongly suggest taking a course first, such as our Surf + Swim Weekend, or a Wild Swim Retreat, so you’re fully prepped on swim safety.

You’ll understand the ocean better

When you get in the ocean with a surfboard, all attention is focussed on getting that epic wave, perfecting your pop-up or practicing your cutback.

When you’re so immersed in learning something new, it can be easy to forget some important safety factors like checking in where the ocean currents are taking you, rocks, other people and paddling out safely. Reading and understanding the ocean so you can surf safely is a crucial part of surfing, and something we teach in all our Surf Sistas and Swim Sistas Retreats.

The reason why swimming can help with understanding the ocean is because you SLOW DOWN. You have less to focus on as you’re not trying to control a surfboard, weave through the crowds and make sense of what your instructor is telling you to do. In swimming, you can focus on feeling the movement of water as you’re not lying on top of a surfboard. When planning a swimming route as well, careful consideration is taken as to which tide and route to take, and whether the spot is safe. This teaches you to be pause, observe the ocean and plan ahead. Key skills that can be applied to surfing.

You’ve got a hobby for the flat days (or when you’re landlocked)

Unfortunately the surf isn’t pumping everyday of the year. (Almost a good thing as otherwise we wouldn’t get anything done!). But when a flat spell persists for more than a few days, an ocean swim could be the tonic you need. It’ll also maintain your fitness when you have time out the water.

Open water swimming has a host of health benefits!

From boosting your immune system to reducing inflammation, swimming in the sea can have significant benefits for your health. In particular cold water swimming – you can read all about this here.

How could a Surf & Swim Retreat benefit me?

This year we’ve combined our two favourite ocean past times – surfing and swimming to offer a weekend retreat in Cornwall.

This course is perfect if you’re slightly more nervous about surfing but still eager to try. You’ll get two surf sessions and three swim sessions. During the swim sessions, you’ll have the chance to swim up to 1km under the guidance of our experienced swim coach Hannah.

Hannah will also be guiding you through swim safety in open water and what equipment to use, so you can continue open water swimming, wherever you’re based!

Our Surf Sessions are low ratio number (max four women to one Surf Sistas coach) and we tailor the coaching to your level. It’s a great option to get a taste for surfing or if you want to top up your pre-existing surf knowledge and skills with coaching pitched at your level. If you’re already a competent sea swimmer you might want to try one of our Beginner or Improver Surf courses, which is surf surf surf.

What we love about this Surf + Swimming Retreat, is that you’ll build all round ocean experience and learn skills in two saltwater sports. That means you can make the most out of your time at the coast wherever and whenever you go!

Here’s a snippet of what you can expect

Dates

14th-16th July 2023

Rates

From £525

What’s Included?

• 3 swim sessions with our Swim Sistas Coaches (include guided coastal walks to our swim spots)
• 2 surf sessions with Qualified female ISA Surf Sistas coaches
• 2 nights Hotel accommodation overlooking the ocean with breakfast included
• Wifi
• Private Spa session on Saturday night (Spa comprises of Sauna, Hot tubs and Ice baths!)
• Surf Sistas tote bag filled with delicious treats and goodies from our favourite brands
• Wetsuit and surfboard hire for surf lessons
• On the beach warm up routines to prepare you for your surf session. 

Head to our webpage for full info and to book your spot or drop us a message at surfsistas@gmail.com for a chat!