Are You Warming Up Enough Before You Surf?

How stretching/Warming Up can improve your flexibility and surfing.

Presented by: Newt's Surf Company

Benefits of a Stretching/Warming Up:

> Increased mobility and flexibility of the body and joints.
> Reduced muscle stiffness.
> Increased heart rate, improved blood circulation and oxygen delivery to muscles.
> Nervous system activation and excitation of joint stabilizing muscles.
> Stimulation the respiratory systems.
> Increased speed of muscle contraction, allowing for faster reactive movements.

Surf Warm-up Movements

Breathing Squat: perform a squat movement, exhaling as the body moves down, and inhaling as the body comes back up, extending the arms towards the sky;

Single Leg Upper Body Rotation: stand on one leg with the knee slightly bent, and your hip pushed backwards. With your arms placed in front of the body, rotate from side to side slowly. Control the movement and remain balanced on one single leg.

T-Rotation Pushups: begin in pushup position, and then rotate one arm towards the sky, while simultaneously rotating the body onto one side. You are now balanced on one hand, with the other hand/arm extended towards the sky. Rotate back into pushup position and repeat on the other side.

Warrior Lunge: begin in a basic standing position and lunge forward into a lunge position, extend your arms to the sky, push up off front foot and back into starting position. To advance the movement, you can repeat the prior movement and then add a side bend in either or both directions.

Butt Drops: reach towards the sky and then bend forward to touch your toes. Drop your butt towards your heels as you lift the chest to face forwards. The elbows are inside of the knees, pushing them outwards. Lower your butt as lower as possible and keep your chest as tall as possible. Hold this position for one inhale/exhale and then lift your butt back towards the sky, as your head and chest move back towards ground. Stretch the hamstrings and repeat the movement.

Bent Shoulder Circles: keeping a straight back, with slightly bent knees, bend the torso forward. Get to an angle where you begin to feel a light stretch in your hamstrings and bring the arms out to the sides into a T-position. Perform small arm circles for 30 repetitions in each direction.

Standing Knee Hugs: stand with your spine tall and erect and bring one knee towards your chest. Place your hands around the knee and pull it towards your stomach/chest. Bring the knee as high as possible without rounding the back.

Now that you are warmed up, joints are mobile and you are ready to hop into that paddle-out, or to get into some good surf training workouts.

Newt's Surf Company 

CHOCOLATE CHIP PEANUT BUTTER PROTEIN BALLS

Chocolate Chip Peanut Butter Protein Balls

INGREDIENTS

1. 1 packet EAS Vanilla Protein On the Go
2. 1 cup organic rolled oats
3. 1/3 cup organic honey
4. 3/4 cup natural peanut butter
5. 1/2 cup chocolate chips
6. 1/4 cup chia seeds
7. 1/4 cup flax seeds

INSTRUCTIONS

1. Combine all ingredients in a bowl. Mix thoroughly until all ingrdients are combined.
2. Cover and place in fridge for 30 minutes.
3. Remove and roll into balls with hands.
4. Coat in your preferred topping!

Newt's Surf Co. Foods 

www.newtssurfco.com 

Newt's Surf Fish Tacos

Newt's Surf Fish Tacos:

Ingredients: 

Beer batter: 1 cup of all purpose flour, 1 teaspoon of salt and pepper (each), 1 cup of beer.

Cream Sauce: 1/3 cup of mayonnaise, 2/3 cup of mexican cream, a squeeze of lime,  2 table spoons of fresh lemon juice, 2 tablespoons of water, a little salt and pepper.

Fish Tacos: Oil for frying, 1 cup of all purpose flour, 1 teaspoon of salt, pepper, corn tortillas, 2 cups shredded cabbage, 2 cups of tomatillo salsa.

Directions: 

Beer Battered: Mix the flour, salt and pepper in a medium size bowl. Gradually add in the beer while whisking. Set aside and let the batter rest for 15 minutes before using.

Cream Sauce: Add the mayonnaise and crema to a medium bowl. Whisk in the lemon zest, lemon juice and water. Season, to taste, with salt and pepper.

In a large skillet, over medium heat, add enough oil to reach a depth of 1-inch. Heat the oil until a deep-fry thermometer registers 350 degrees F or when the end of a wooden spoon sizzles when inserted into the oil.

On a large plate, combine the flour and salt. Season the fish pieces all over with salt and pepper and coat with the flour. Working in batches, dip the fillets in the beer batter and coat on both sides. Fry in the hot oil until golden brown and cooked through, about 5 minutes. Transfer to paper towels to drain.

Make tacos with the tortillas and fish and top each with cream, shredded cabbage, tomatillo salsa and pickled jalapenos, if desired.

Surfer Pops

Surfer Pops

Surfer pops are amazing treats for after surfing in the salty ocean or on a hot day. Surfer pops are frozen juice popsicles that you can bring along in a cooler to the beach. So heres the recipe:

Ingredients/tools:

Juice (what ever juice you would like, pineapple, lemonade, etc.)(You can also add fruit)

Popsicle stick

Cup

Directions:

Pour you juice or beverage in the cup and place it in the freezer (until the top starts to form icy). Then place the popsicle stick in the middle of it (have half of the popsicle stick sticking out so you can be able to remove the surfer pop from the cups). Wait until full the juice or beverage is fully frozen, then remove form cup and proceed to enjoy it. 

Newt's Surf Co.

www.newtssurfco.com

Health Benefits From Surfing

Health Benefits that come from Surfing in the Ocean

Newt's Surf Co. 

It is now scientifically proven that surfing may just be the best medicine for a variety of ailments. Surfing can cure Depression, Back Pain, Boredom, Improve Attitude, Releases Stress, and much more. They attribute it mostly to the Vitamin D intake, which improves blood flow and releases chemicals in the brain to change your mood.

The Physical Benefits

Most of the physical aspect of surfing is paddling, surfing is a lot of paddling. The benefits from paddling; cardiovascular fitness, shoulder and back strength - these muscles will get stronger from lots of paddling, leg and core strength - once you're on a wave and standing you're core and legs will do the rest of the work.  Surfing is a great workout, some surfers can surf up to 4 hours with the right conditions. 

The Psychological Benefits 

Physical exertion with intense focus (reading and watching the waves) often produce flow states which flood the brain with Neurochemicals like Anandamide; which creates a better mood, releases stress  and more. It as been reported that breaking waves can release negative ions in  the air which are thought to improve mood. To sum it all up surfing has many benefits and is good for the soul. So if you don't know how to surf or want to learn how? We offer surf lessons through Newt's Surf School, we offer 1- 3 hour private lessons as well as group lessons. So check out our website for more info about surfing and surf lessons. We look forward to seeing you out in the water with us.

Newt's Surf School

www.newtssurfschool.com