Extreme Sports Performance | Surf’s Up
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Surf’s Up

Thoughts of the week

“Surf’s up”


When was the last time you went surfing? Do you do it regularly? Have you tried it once? Still on the bucket list? We recently became reacquainted with the waves during a south west coast camping holiday in the UK. After a pretty stressful month back at base we forgot how much surfing can offer…

  • Excitement
    • If you like your senses being aroused and an adrenaline surge then being surrounded by the force of nature pushing you along on a board is quite the thrill.
  • Stress relief
    • You forget many of, if not, all of you worries when you’re out there, it’s incredibly relaxing.
  • Mindfulness
    • There is almost a spiritual element of the peace you get from being out in the water and a feeling of calm when you finish.
  • Overcoming fears
    • If you are not the most confident in the water then there is no rush. Start slowly, take your time, learn from professionals, don’t be afraid to ask for help. You will soon be taking on waves you never thought you would.
  • Cardiovascular fitness
    • Paddling to keep up with the break is hard work, you’ll find your heart rate pretty high and breathing rate go up.
  • Strength endurance workout
    • A whole body arm, leg and trunk workout for hours at a time makes you strong without having to go to the gym.
  • Mobility and flexibility challenge
    • Shoulder and hip range of motion are tested when paddling quickly and popping up. You’ll have to become fairly supple to be able to keep up.
  • Appreciating nature
    • The pure natural force of the ocean is often underestimated. Once you get dunked a few times (which will happen more than once) there will be a new found respect for the pure power of the water. Also being out in the tick of it is healthy and good for you.
  • Feeling cool again
    • There is no doubt surfing is associated with an alternative, relaxed and cool lifestyle that will undoubtedly rub off on you. This is likely to result in your default choice of footwear becoming flip flops without realising it!

So dust of that board and get yourself to the coast, it doesn’t matter if you go for 1 hour, 1 day  of 1 week, anything will make you feel good!

Exercise of the week

Dynamic | Strength | Lunge | Backward | A to B | Progressions
  • Barbell on back | Uneven fixed weight (A1)
  • Barbell in catch position | Uneven fixed weight (A2)
  • Barbell overhead | Uneven fixed weight (A3)
  • Barbell on back | Uneven moving weight (B1)
  • Barbell in catch position | Uneven moving weight (B2)
  • Barbell overhead | Uneven moving weight (B3)

Find out more about this program here

Recipe of the week

Curried broccoli chickpea salad w. chicken


  • Season chicken breasts (we used a Moroccan spice mix), place in a oven proof dish & bake on a medium-high temperature for approx. 20-25 mins until cooked through. 
  • Dry roast chickpeas on a baking tray until crisp for approx. 15-20mins.
  • Finely chopped broccoli, carrot, cranberries & spring onion then add to a bowl with chickpeas.
  • For dressing whisk together tahini, fresh lemon juice, crushed garlic, teaspoon of honey, curry powder, crushed ginger & finely sliced turmeric. Add a splash of warm water to thin dressing consistency then pour over salad & toss. To finish sprinkle with some flaked almonds & mixed seeds.
  • Remove chicken from oven & roughly chunk. Add to top of salad with a squeeze of fresh lemon juice.
  • Served as in picture.

Find out more about our nutrition plans here

Training song of the week

Green Light (Chromeo Remix) – Lorde, Chromeo

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