Image from eastcoastwahines.com

Life is a journey, and much like surfing, sticking to a few basic rules or courtesies can make the ride a lot smoother.

The rules of surfing are universal codes. Let’s see how surfing etiquette can so easily apply to us all in our every day life…

1. No Dropping In.

This surf etiquette rule reminds us that in life we should respect and honor other people’s choices in their life’s purpose.

2. Wait your Turn.

Being aware of your place in the queue in your journey for anything is a great life skill.

3. Don’t get out of your Depth.

Much the same in the real world, we all need to realize our limitations.

4. Respect the Locals.

We all know the saying “When in Rome..”.

5. Keep Control.

In life’s journey you need to be responsible for yourself and your well being.

6. No Discrimination.

Opening up your mind to others regardless of gender, race or religion can be great for expanding your soul.

7. Look out for others.

If you see someone needing assistance, help them.

8. No Rage.

Breathe in with love and out with love.

9. Right of Way.

Give way when you need to. Unnecessary confrontations in life just take up energy that is best used for more positive activities.

10. Respect the Environment.

Leave nothing but footprints, take nothing but photos or memories.

Life’s journey will always be an adventure. Enjoy the ride of the wave. Smooth waves are the best, but not knowing what the next set of waves will bring always adds to the excitement of life.

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Remember that old saying, ‘you are what you eat’?  Well, your parents were right.  Our bodies have the amazing ability to break down food into minuscule chemicals to be absorbed by our cells and used as energy.  Mondo accomplishment, but there’s a catch!  Your body can only be as amazing as the ingredients it gets to work with.

Quality snacks, like dragonfruit and watermelon, are served at all our SwellWomen Surf Retreats.

At their smallest level, our foods can fall into one of two categories, micronutrients or macronutrients.  Micronutrients are the trace elements that are essential for healthy bodies such as organic acids, vitamins, minerals, antioxidants and phytochemicals.  Fresh foods like fruits and vegetables are loaded with micronutrients – yay!  Macronutrients are the energy sources and structural calories in our foods that are needed for normal growth and development.  The three main components of macronutrients are proteins, carbs and fats.  Proteins provide the building blocks and amino acids necessary for life.  Carbohydrates are our source for on demand energy.  And, fats supply our bodies with stored energy for future use.

Our bodies and minds need both macro and micro nutrients in moderation to stay healthy and strong.  But its not just the quantities we need to pay attention to – the quality of our foods will have vastly different micro and macro nutrient contents.  Because removing vitamins, minerals, and phytochemicals from foods can extend shelf life, most processed foods have a high macronutrient and caloric content at the expense of micronutrients.  Instead, choose foods like locally sourced fruit and veggies or organically raised meats to get more bang for your buck at the cellular level.

Opening all the windows and airing out the house can be like a breath of fresh air for your home.  The warmer weather invigorates us to clean out closets, garages, and basements.  But there is one area most people overlook when it comes to spring cleaning – themselves!

Consider your ‘everyday’… How many pollutants are you exposed to? Pollutants include everything from air pollution and food additives to personal care products and cleaning products. One of the most common culprits clogging our bodies today is in the processed foods we consume.  After absorbing and filtering these toxins day in and day out, it is no surprise that there are great benefits to giving your body a break every now and then.

For centuries, cultures have practiced detoxification of the body as a way to boost energy levels, relieve pain, and promote the body’s healing abilities.  It’s like spring cleaning our bodies!

So, without further ado, here are 4 tips to help you detox your diet:

• Cut out as much caffeine, alcohol and sodas as possible. Stick to healthy beverages such as water and decaf green tea.  You may also want to try juicing veggies for a flavorful beverage alternative.
• Eat clean! Avoid sugar substitutes (including gum and mints), processed foods, and meals loaded with fats and sugars.  Go for natural and organic produce. Seeing as spring is upon us, why not leave out heavy fall and winter foods, and opt for springtime fruits and veggies instead.
• Try eating more often. Smaller healthy snacks throughout the day will help keep your blood sugar up and stave off cravings.
• Hydrate, hydrate, hydrate. In combination with plenty of fiber, our bodies will naturally flush themselves of toxins when we are consuming enough water.  Check out our 16 Ways to Stay Hydrated post for tips on getting your 8 glasses a day.

Get some fresh air! Go for a bike ride or head out for a surf session!

Some essential accessories required for surfing are

• Wax
• Deckgrip
• Leash/legrope
• Board bag
• Nose Cone
• Rashguard

Wax:  There are many different types of surfboard wax, they all do the same thing – they stop you from slipping off the surfboard when you are either paddling, or up surfing. At the beginning of a session, Surf Wax is applied to the deck of the board in the positions where the feet will be placed. It can also be applied to the rails where the hands will be gripping for duck diving or popping-up. Simply rub the wax on to the board. As long as you apply plenty of wax then you should be OK.

Carry your board with the waxed side facing out to avoid getting wax on your body and swimsuit.

Deck Grip:  Deck Grip and Foot Pads are widely used in surfing. They are a permanent fixture to the deck of the board and they replace the traditional use of surfboard wax for grip. Most commonly used for just the back foot, deck grip can be bought for the entire length of the board if so desired. Some have kick tails, some have nobbley bits, some are bright luminous colors!

Leash/Leg rope:  The leash, or leg rope as it is also known, is used to attach your board to your leg, so after falling off you do not have to swim back to the beach to retrieve your board. An invaluable piece of surfing equipment. The leash is attached to a plug near the tail of the surfboard at one end, and around the bottom of your back leg just above the ankle by a velcro strap.

Wrap your leash around your fins for safe keeping!

Board Bag: If you want to keep your board in good order then get yourself one. What type of board bag needed depends on what you will be using it for. If storing your board in the garage and want something to keep the dust off then any old bag will do. If you are traveling you’ll need at least 3mm thickness, and maybe a multi board bag. It’s always a good idea to take more than one board so you have the right board for the right conditions, and/or a back-up.

Surfboard Nose Protector:  A Surfboard Nose Protector or Nose Cone is a little, inexpensive piece of surf equipment. It serves two purposes. First it helps prevent damage to the nose of the surfboard, secondly and most important is that it transforms the deadly pointed nose of a board into a less dangerous weapon. The nose cone is a relatively cheap piece of safety equipment, one that you never think about but certainly will if you happen to need it.

Rashguard:  A Rashguard, also known as a Rashvest is an essential piece of equipment for the surfer. Our favorite rashguards are those by designed with women in mind by Carve Designs. Their uses are threefold… No 1 – it stops you getting a rash when you are surfing. Rubbing yourself up against a surfboard for hours can chafe, and leave you sore – not to mention rashes under the arms and around the neck. No 2 – they keep the sun off your skin. If you are surfing in the midday sun you will get burnt to a crisp, but not if you have your rashvest on. No 3 – they can give you a little extra layer of warmth for a lot less cost than a new wetsuit.

Our favorite rashguards are those by Carve Designs!

Whether it is 8 degrees or 80 degrees outside, drinking plenty of water is great for maintaining a healthy mind and body.  When properly hydrated the body can thinking more clearly, act more quickly, and avoid feeling cramped up after an intense surf or yoga session.  Below are some of our favorite BPA-free water bottles for easy and convenient water consumption.

• Nalgene OTG Everyday, 24-ounce, $10: This durable, leak-proof water bottle is easy to sip from with its flip-top cap. Tracking water consumption is also simple with measurements marked on the side of the bottle.
• Polar Bottle, 24-ounce, $12: The contoured grips make this spill-proof water bottle easy to grab.  Plastic loop also makes this bottle great for on-the-go.
• Platypus Platy SoftBottle, 0.5 liter, $12: Save space in your bag with this crushable canteen. Ultra-reusable and lightweight, this SoftBottle is eco-friendly and uses less energy and materials.
• Contigo Hydration Water Bottle, 24-ounce, $13: Leak-proof bottles with built-in carabineers on the lids clip easily onto belt loops or backpacks. Nifty Autoseal feature opens the sipping mechanism only when you press and hold a button.
• CamelBak Better Bottle, 1-liter, $15: Leak-proof water bottle is easy to track water consumption with measurements marked on the side of the bottle. Flip-up straw built into lid encourages big sips for maximum water consumption.
• Bean Canteen, 27-ounce, $19: Leak-proof and spill-proof stainless steel bottles are a good on-the-go water bottle option.  Plastic lid offers carabiner for convenient clipping to backpacks and belt loops.
• Sport+Store Bottle, 20-ounce, $20: With the convenient screw-off-bottom, you’ll have a spot to stash your keys and cash while out and about. Made from durable stainless steel.
• Lifefactory Flip Cap Water Bottle, 22-ounce, $22: Clear soda lime glass wrapped in a modern silicone sleeve offers a clean tasting, chemical-free container for all your favorite beverages. Easy on-the-go drinking from the narrow mouth spout with the convenience of wide mouth access.
• Hydros, 24-ounce, $30: Heafty price, but with built-in filtration Hydros Fast Flow Filter will filter chlorine, chloramine, and particulates in less than 20 seconds. Made from high-quality BPA-free plastic.

Wave Tank Demonstration

We are SwellWomen and proud of it!

As the line-up of surfers gather in the morning surf, there is something so comforting about seeing other women out in the water.  Women bring something special to the lineup and always have a knack for making things enjoyable.  Here are a few of our favorite things about women surfers…

• Women cheer each other on when catching a wave.
• Women are not bashful about letting out a scream when we wipeout or feel something squishy in the murky water.
• Women are instinctively on the lookout, surveying the water for anything that may be out of place.
• Women encourage each other to catch waves, and will try to work around each other if they catch the same wave.
• Women are happy to take turns because we know there is always another wave on the horizon.
• Women keep an eye out for others in the line up – great for safe swimming and avoiding emergencies.
• Women will call each other for a surf date, make plans, and share stories making it a social gathering.
• Women tend to forgive and forget a missed wave or near collision.
• Women don’t bother asking each other about what size swimsuit they’re wearing.
• Women are naturally nurturers and share surfing tips with each other.

We’ve run into some pretty nice surfer guys out there too, but nothing beats a surfing sisterhood.  The more women we see out in the waves, the more excited we get!  Next time you’re headed out for a surf session, consider inviting a friend.  Introducing a fellow feminine spirit to all that surfing can offer women may be just what they are looking for.  You could even get a group together and inquire about one of our custom retreats for 2014.

Wohoo! Three cheers for all the SwellWomen out there!

As for the days when we are the sole source of feminity in the lineup, know that there are women world-wide cheering you on from a far. What are some of your favorite things about women surfers?

Although your swimsuit might seem like the last thing you’d be focusing on when going out to surf, it can easily ruin a good surf outing if things aren’t staying in place the way they should.  Popping up on your board while dropping in on a wave takes a focused mind and your swimsuit can quickly distract you if it is not behaving the way it should. So here are a few tips on what to look for in a swimsuit for a blissful surfing experience.

1. Check out different styles.  Try out a 1 piece suit or tankini. A tankini that clings to your body can give support while still keeping an element of fashion and comfort.  If you prefer a bikini, look for a swimsuit that connects in the front, crosses in the back, and offers a bottom with string ties that can be tighten.  A bikini that has an area in the front that is covered or connected like a sports bra bikini or a string bikini where the two front triangles are sewn together will offer more support and limit movement of the front. Bikinis that cross in the back ensure that the front of your bikini doesn’t move because it offers extra pull from the back.
2. Look for strong materials like spandex or nylon.  Thicker materials and brands that offer durability and resilience against the elements are best.
3. Comfort is key!  Ask yourself, “Am I going to be able to paddle and surf comfortably wearing this bathing suit?” Go for bottoms that have thick and tight elastic bands and a higher waist cut. Some women surfers opt for board shorts.
4. Durability will payoff in the long run. Check the seams of the bathing suit.  Notice if they are stitched well and will hold up under gnarly conditions. Good brands are known to make bathing suits from the finest fabrics and engineered to increase flexibility and strength. We enjoy and support bathing suits by Sunset Separates.

Over the years, our Swell guests have sported some really great bathing suits for surfing.  Check out the gallery below for swimsuit ideas!

Keep the above tips in mind so that the next time you plan to buy a bathing suit, you’ll make the best decision. What tips do you have to share with fellow surfers about picking the best swimsuit for surfing?

Your surf potential is limitless! Whether you’re just getting into surfing or you want to boost your already well-developed abilities, using the affirmations below will help shape you into the surfer you want to become.

Our fabulous September 2012 SwellWomen group!

Practicing these affirmations to help you find peace of mind while out on the water, build your confidence, and stay focused on the positive.  Recite them daily for best results!

12 Surfing Affirmations

• I am confident in my surfing skills
• I feel comfortable in the water
• Staying balanced on the board comes naturally to me
• I have spectacular surfing abilities
• I am comfortably connected to my board giving me excellent balance
• I have the endurance to paddle back out
• I find it easy to stay on the board
• I can surf well with minimal effort
• I am talented at popping up on my board
• I naturally know when to catch a wave
• Surfing is a positive thing in my life
• I embrace the excitement of surfing a big waves

“An apple a day keeps the doctor away”, but can you guess the best way to keep excess fat away? Drinking at least 8 glasses of water is one of the least expensive and most effective ways to trim the fat.

Are you getting your 8 Glasses of Water daily?

Water naturally suppresses the appetite and boots our metabolisms by allowing the kidneys and liver to function properly. It will also prevent dehydration, giving our muscles the ability to contract naturally (think instant toning!).  And, believe it or not, the trick to getting rid of excess water retention is to drink more water.

On the average, we should each drink a MINIMUM of eight 8-ounce glasses every day. That’s 2 liters, 64 fluid ounces, or four 16.9 oz bottles of water. Once you’ve consumed the proper amount of water in a given day, you will reach your “breakthrough point.” This is the point when your endocrine-gland are properly functioning, you are no longer retaining excess water, a natural thirst has returned and your liver is free to metabolize fat properly.

Sometimes drinking our eight glasses of water a day can get away from us. Here are 16 tips to help you stay on track and get your daily water:

1. Drink a glass of water to celebrate each transition in your day: when you wake up, after meditating, during your commute, etc.
2. Instead of coffee or tea, substitute a glass of warm water with lemon and a drop of honey.
3. Consider the places you spend most of your time throughout the day and keep a water bottle stashed nearby.  In the car, in the laundry room, at the office, in your purse, etc.
4. Partner up with a work buddy and challenge each other to drink your 8 glasses of water before the work day ends.
5. Craving a snack? Drink a full 8 oz glass of water before munching.  Also, look for snack with a high water content such as grapes, watermelon, or starfruit.
6. Enjoy a full glass of water every hour during your work day.  When it’s time to head home, you will have met your water quota for the day.
7. Keeps a water bottle of your choice on your desk.  Fill it up and reach for it throughout the day.  Don’t forget to re-fill when you run empty!
8. Drink your water from a cup with a straw. The straw will help you take bigger gulps with each sip.
9. Mix it up! Try freezing bits of lemon, lime or orange to add to your water instead of ice cubes.  Or try adding a few slices of cucumber to your water.
10. Set up daily triggers. After each trip to the restroom, replenish your system with a glass of water. Every time you check your email have another sip of water.
11. When eating something with grams of fat, encourage yourself to drink twice as many ounces of water. For example, if your crackers have 6 grams of fat, drink 12 ounces of water.
12. Drink a full glass of water before and after each meal, plus a full glass before snacking. If you eat 3 meals a day and enjoy a snack, you will reach your 8 glasses goal in no time!
13. Carry a water bottle while you’re out running errands.  Drink each time you find yourself waiting in line, sitting on the subway, or on hold to cross the street.
14. Use a 2 liter bottle to help track your water consumption.  When it’s empty, you’ve met your quota for the day!
15. Send yourself a reminder text or set an alarm on your phone.  Aim to drink half of your daily water by lunch time. Set reminders at different interval to check in, “Have you had your water today?”
16. Checking facebook or pinterest? Use these daily habits as triggers to remind you to drink another a full glass of water.

We want to know! How do you like your water? What are your tips for drinking water?