Swell Tips

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.

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

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?

“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?

As we all know, life can be unpredictable and we encourage our guests to consider travel insurance for their wonderful adventures on Maui.  The following are 5 tips to help inform you about insuring your SwellWomen surf vacation.

1. Cancellation Protects Pre-paid Trip Costs
Trip cancellation reimburses you for your pre-paid trip costs in the event you have to cancel your trip for a covered reason. Be sure you read the coverage so you understand the circumstances in which you can and cannot cancel your trip and make a claim. If you think standard trip cancellation won’t cover all the reasons you may have to cancel, consider ‘cancel for any reason’ as additional protection.

2. Injuries or Illnesses may Require Medical Treatment
On SwellWomen retreats, your personal safety is critical to us, and we do everything in our power to prevent accidents. Should you become ill or get injured, however, covering your medical treatment costs is important. If you do not have health insurance, or will have to pay out-of-network prices (call your health insurance provider to check), this coverage is really quite inexpensive.

3. Your Bags may Take a Different Path than Your Own
There are many reasons your bags may not arrive when you do. Baggage coverage gives you some cash to replace the things you lost and are necessary for your trip, including a new swimsuit.

4. Interruption Coverage in Case You are Called Home
No one wants to get these calls, but they happen. If you are called home to handle an emergency of any kind, trip interruption coverage can reimburse your remaining pre-paid trip costs and give you extra funds for airline change fees and other unexpected return trip costs.

5. Sometimes You Need Someone on Your Side
All travel insurance plans come with a toll-free number to call if you get into a jam. Having someone to call can make it easier to recover from an unpredictable situation faster and get back to your retreat!

Author Bio: Damian Tysdal founded Travel Insurance Review in 2006 on the belief that travel insurance should be easier to understand. See their travel insurance comparison tool to insure your surf vacation.

With visitors coming from all over the world to explore the beautiful island of Maui and surf some of the world’s best waves here in Hawaii, it’s nice to know what surf spots are the best.  Below are a few of our favorite surf spots along Maui’s south and west coast.  We’ve also reviewed our top north shore surf spots.  Where is your favorite Maui beach to hang ten?

SOUTH MAUI 

The Cove Beach Park is directly across the street from The Shores Of Maui condo complex.

Kihei Cove: Just off South Kihei Road is a surf spot for all skill levels known as Kihei Cove.  The long mellow waves at Kihei Cove are best with a west or southwest swell.  This is a great spot to learn how to surf and is very popular with beginner surfers and longboarders.

Freight Trains: Often referred to as the fastest right-hand wave in the world, Ma’alaea Harbor can be challenging to even the most experienced surfers.  This swell only breaks under the right conditions, but when waves reach overhead pros from all over will flock for a piece of the action.

WEST MAUI  

Launipoko, Guard Rails, Olowalu: Just off Honoapiilani Highway there are a series of great surf spots for beginner to intermediate surfers on Maui’s west side.  These beaches make getting in the water as easy as pulling off the highway and unloading your board.  The surf is best on a west or wrapping north swell.

Swell guests learning to surf at Guard Rails beach.

Hang-ten with SwellWomen at Guard Rails beach. Check out that great mountain view!

Lahaina Harbor: The harbor offers a multitude of fun surf spots throwing both left and rights.  In the summer months, we wouldn’t be surprised to see a handful of the local pro’s carving the break by the jetty.

Honolua Bay: Some of the most popular waves on Maui can be found at Honolua Bay.  With three main breaks, Honolua Bay has a wave for all levels of surfers.  The Cave throws a fierce consistent barrel and is recommended for experienced surfers only.  With a more forgiving wave The Point is a favorite of the up and coming groms and surf girls.  Typically reserved for racing or body boarding, the fast moving shallow waves of Keiki Bowls break over sharp reef.  On its best day, the three sections of the Honolua wave will connect and produce one of the longest rides on the island. Check out Maui Information Guide for a Honolua Bay surf video.

Hawaii is the birthplace of surfing with warm water temperatures, the world’s best waves and plenty of Aloha.  Hawaii is THE best place on earth to attend a women’s surf camp. Check out our top 3 picks for the best surf spots on Maui’s north shore. Have you been?  Tell us about your experiences or introduce us to YOUR favorite north shore surf spot on Maui!

Photo credit: http://mauiguidebook.com/

Ho’okipa    Located on the North shore of Maui just off of the Hana Highway, Ho’okipa is known not only for its amazing surf, but also as a world-class windsurfing spot. Offering one of the most consistent breaks on the island and a lot of options for both lefts and rights, Ho’okipa is best for North, Northwest, West and East swells. This surf spot is favored by locals and recommended for advanced surfers on big days when there can be a strong riptide and back-to-back sets.  As always, we advise surfers watch the water before entering and time their paddle out to be safe.  For beginners, we suggest choosing a  day with softer surf and low winds.  Hazards of Ho’okipa include sharp rocks, strong currents, shallow reef and the occasional shark.

Photo credit: The Maui News / AMANDA COWAN photo

Waiehu Beach Park   Waiehu Beach Park is located along the North central coast just off highway 30.  The break is very reliable on a North and Northeast swell throwing big barrels both right and left.  Recommended for the experienced surfer, waves can quickly build to head high or larger with a strong rip current.  If winds turn onshore, expect the area to be crowded with kite boarders.  Hazards include sharp rocks along the shore and coral reef.

Photo credit: http://www.mauisurfvacation.com

Kahului Harbor    The Harbor offers tight barreling waves during a northeast and southwest swell.  Located on the north central shore of Maui in the Kahului Bay, this surf spot is recommended for experienced surfers only, as it is known for wipeouts that shouldn’t be taken lightly.  Wedging off the jetties, the short and fast waves in the Harbor can be big swells with heavy lefts and rights. Hazards included a strong current on big days and sharp rocks along the shoreline.

How would you behave if you were the happiest person you know?  What would your laughter sound like? Would you giggle or chuckle, snort or wheeze?

These questions are part of a Laughing Yoga thought experiment.  Laughing Yoga is a concept developed by Dr. Madan Kataria based on the scientific fact that our bodies can’t tell the difference between a genuine or a forced laugh.  Laughter will produce the the same physiological and psychological benefits such as strengthening your immune system, boosting your energy, diminishing pain, and protecting yourself from the damaging effects of stress.

Since founding the first ever Laughter Club in 1995, Dr. Kataria has dedicated his life to spreading the universal language of laughter with the goal of bringing good health, joy and peace to the world. Follow this link to find a laughter club in your area. In the spirit of spreading laughter, we leave you with one of our favorite Yoga jokes…

What did the Yogi says to the hot dog vendor?

“Make me one with everything.”

Every year, on the fourth Thursday in November people across America celebrate Thanksgiving.  The origins of this holiday in America date back to the year 1621 in Plymouth, Massachusetts when a good harvest brought a cornucopia of foods on which to feast.  Celebrated in both Canada and America, Thanksgiving is wonderful time when many of us take on extra traveling, cooking, cleaning in return for visiting with family and friends.

For anyone planning on preparing food this holiday, there are four important steps to keeping food safe and preventing food borne illnesses.  Be sure to:

• Wash hands and food-contact surfaces often.
• Keep raw meat and their juices away from ready-to-eat food. Check here for turkey thawing tips!
• Cook foods to proper temperatures. Cook turkey or stuffing to 165°F.
• Refrigerate perishable food within two hours.

Your loved ones will thank you if you follow these tips to stay healthy and safe over the Thanksgiving holiday!