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!

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?

Bad days happen. A bombed job interview, a broken coffee machine (when you really need coffee), stepping in dog poop on the way to a date — it’s growing increasingly apparent that life can stink somtimes. We can’t get rid of a terrible commute or an intolerable co-worker (sorry), but we do have some sweet suggestions for improving a mood regardless.

Special thanks to the author of this post Laura Newcomer, assistant editor for Greatist.com, for letting us share her post on our blog!

So You’re Having a Bad Day…

One-Minute Fixes

Smiling is infectious. You can catch it like the flu. Someone smiled at me today, and I started smiling too. ~Author Unknown

1. Smile. It’s cheesy, but apparently it’s true: The act of smiling really can turn a frown upside down.
2. Jump around. Get happy-making endorphins pumping fast with some jumping jacks, jump rope, or random flailing around (hey, no judgment here)[1].
3. Sniff certain scents. Inhaling the scent of orange (or essential orange oil) or lavender can reduce anxiety and improve mood.
4. Chew gum. The repetitive action of gnawing on gum can promote relaxation and reduce anxiety and stress[2].
5. Ogle (or buy) some flowers. Studies find flowers provide an instant — and lasting — mood boost. Bonus: they can also make us more productive.
6. Eat some chocolate. As if we needed a reason other than delicious: Eating chocolate can make us feel happy.
7. Visualize your best self.Let’s be honest: None of us are exactly the person we want to be all the time. But imagining our “ideal” selves — calm, confident, movin’ like Jagger — can make us feel better, even when we’ve got miles to go before we get there.
   

   Color psychologists say green symbolizes happiness and can create the feeling of it, too!

8. Expose yourself to green. Throw on a green sweater, pick up a green pen, deck yourself out like the most dedicated of Leprechauns, and it’s possible your mood will be over the rainbow.
9. Light a candle. We discovered this hands-on at SwellWomen headquarters: Flickering flames (as long as they’re contained!) can burn away stress and help us feel better all around.

Five-Minute Fixes

1. Get present. Studies find the best way to stay cheerful is to stay centered in the present — even when it’s not all that pleasant. In contrast, a wandering mind and daydreaming can bring people down. The best way to re-center? Sit quietly for a few minutes and try some deep, calming breaths. Focus on the breath moving in and out of the body and gently guide attention back to the breath if the mind starts to wander.
2. Count your blessings. Think about or write down what you’re thankful for. Even if there’s not time to write down everything, expressing some gratitude creates an instant mood boost.
3. Snuggle up. Climbing under a soft blanket for a few minutes might make us more relaxed and flexible. Researchers found there’s something about contact with soft things that just makes us feel better.
4. Do something nice for somebody else. Yep, being nice can help us feel nicer. Small actions — holding the door for the person behind you, sending a quick love text to a partner or friend, or donating ten bucks to a favorite charity — count, so there’s no excuse not to get your nice on.
5. Listen to a happy song. It’s quick; it’s easy; it’s an instant mood-lifter. Sing along (perfect pitch not required) for extra benefit.
6. Go somewhere quiet. Even if it’s just the office bathroom, taking a few minutes to sit in a quiet space with no external stimulation can do wonders for a bad mood.
7. Cuddle. Physical touch can decrease stress, make us feel happier, and even improve our health. For the single folks among us, don’t fret: Even a quick hug with a friend or acquaintance can yield benefits.
8. Hang out with a pet. Cuddling, playing, or just chillin’ with Fido can help us feel happier and less stressed[3].
9. Achieve a goal.Even small successes can have big mood payoffs. Toss a crumpled ball of paper into the trash can Michael Jordan style, win a game of Solitaire, pick up a pencil off the floor using only your toes — in moments you’ll be basking in the glory of accomplishment.
   

   Envision yourself relaxing by the beach getting a blissful hawaiian massage.

10. Give yourself a massage. A quick rubdown (focus on the neck, shoulders, lower back, and feet) can improve mood and release stress.
11. Meditate. Meditation is a quick, effective way to chill out and improve our outlook, and it might even make us smarter[4]. Just a few minutes of sitting quietly, focusing on the breath, and maybe chanting a few Oms (silently or out loud) can snap us out of a funk.
12. Laugh. Laughter can cheer us up and decrease anxiety — and the best news is it doesn’t have to be “genuine” to have a positive effect. So even when it seems like there’s absolutely nothing funny in all of this world, busting out a big guffaw might just change your mind[5]. Need help getting started? Check out the our Laughing Yoga blog posts.
13. Do something new. We know, you’ve only got a few minutes; it’s not like you can change careers or fly to Iceland. The good news is even adding something small to a normal routine can brighten up a day. Order a chai if you normally drink coffee, take a different route to the bathroom at work, wear something you would normally never wear.
14. Dress up. Speaking of clothing: Buying new garb can amp up mood, but a person doesn’t have to drop cash to reap clothes’ benefits. Wearing the color red can boost confidence and self-esteem — which might just be the pick-me-up you were looking for.
15. Notice small miracles. Cultivating positivity and … read more

Special thanks to the author of this post, Laura Newcomer, for letting us share her post on our blog! For the complete list of 34 Ways to Bust Your Bad Mood in 10 Minutes or Less check out Greatist.com.

Imagine having the energy to teach 11 yoga classes each week, the experience to write three books on yoga, and the strength to hold the raised ‘lotus’ pose with ease!  Bette Calman does it all at a youthful 83 years of age.

Mrs. Calman is an inspiration to us all with her lifetime’s dedication to yoga.  “I’m proof that if you keep at it, you’ll get there. I can do more now than I could 50 years ago,” Mrs Calman said.  In 2004, she had plan to retire in Melbourne, Australia.  After being encouraged by her daughter to act as a fill-in yoga teacher at the health center, Mrs. Calman felt a renewed interest in yoga.

One of the most impressive poses this yoga grandma has mastered is the agonizing ‘peacock’ pose in which the body is held in a horizontal position by the strength of the arms.  She shares her words of wisdom for a blissful life, “Even a basic posture, or just going to a window and breathing deeply, can have big benefits.”

Share with us by commenting on this post: What is your favorite yoga pose? What poses are you finding challenging?

Imagine standing in front of hundreds of surfboards and having your pick of the litter.

• What style board would you choose?
• What material would it be made of?
• Which fin set-up do you prefer?
• What design and colors would you like?

In this series of blog posts, we will share information to help you envision your perfect surfboard.  You are a unique person with your very own style and flow, and your board can be a reflection of you!

As you wade in the waters on your next surf outing, consider the qualities you looking for in your board.  What kind of a ride are you seeking?  The board shapes that determine a fast, adrenaline pumping ride will be very different from one that offers a more relaxing ride.  If you enjoy an active surfing experience you may seek a board with more maneuverability to carve in and out of the waves.  To help you further envision your perfect board, take a moment to design it online.  Over the next few weeks, we will use this information to guide you towards the vision of your perfect board.

Got any questions for us? Leave them here on our SwellBlog!

We are excited to be sending our congratulations to our Swell Alumni, Bonnie Stevens on winning an Emmy Award!  Read our interview with Bonnie below.

Q: Could you share with us what you won the award for?

A: As producer of the 30-minute television documentary Forests Under Fire: The Race to Restore the American West, I received the Rocky Mountain Emmy Award in the category of special program on the environment. The program has aired in Arizona, New Mexico, Colorado and California, and currently is being used in university forestry classes and conferences across the West. It showcases the plight of our overcrowded, unhealthy Ponderosa pine and dry mixed conifer western forests as armies of bark beetles, devastating disease outbreaks and unstoppable wildfires threaten the beauty, function and life of these important ecosystems. It can be viewed at http://www.youtube.com/watch?v=5WcT5cdbu5Q

Q: How does this accomplishment make you feel?

A: After a year of rushing from mountaintop to mountaintop across the West, chasing after scientists and foresters, driving and writing through the night, interviewing people in forest communities whose jobs and homes are at risk, fighting rain and wind, visiting wild places devastated by unnaturally intense infernos, and experiencing the utter sadness of struggling wildlife like a limping, isolated elk calf after a monstrous wildfire, I feel very emotional that the effort to tell this story has been successful in raising awareness about the urgent need to restore health to our western forests. As a journalist of 30 years, that part is unbelievably satisfying. However, to walk the red carpet in an amazingly fun dress at this elegant black tie event was like a fairytale. Hearing my name announced as an Emmy winner in the Phoenix Cardinals stadium was like the rush you feel when you know you’ve caught that wave. . .simply joyous, breathtaking and magical.

Q: What are you working on now?

A: I have two five-minute video projects wrapping up. One is about the beautiful Sedona area that will be used in the Forest Service’s Red Rock Visitor Center. It’s called Red Rock Country – Dramatic, Diverse, Delicate. The other is about forest research that will be shown next week at the Society of American Foresters National Convention in Spokane, Washington. Meantime, a videographer friend and I are exploring the idea of producing a documentary on uranium mining at the Grand Canyon. (www.bonniestevenspr.com)

Q: How did SwellWomen impacted your life?

A: For at least a year, I’ve been mentally escaping to your website. SwellWomen’s Surf and Yoga Retreat was the perfect reward after a time that proved challenging personally and professionally. It showed me that the ocean can wipe out huge amounts of stress, surfing can restore our joy, yoga can calm the soul, and the friendship of incredible women is nurturing, inspiring and an absolute kick. The SwellWomen experience was life enhancing, if not life changing. When I signed up it was like sending a message to the universe in favor of healthy living. It improved my balance – physically and figuratively. My perspective and my life changed. I won an Emmy!

From her early beginnings as Hawaii’s first female lifeguard to one of the greatest American World Surfing Champions, Rell Sunn was a pioneer in the world of women’s surfing.  But beyond that, Rell embodied the spirit of Aloha.

She spent her life spreading the true essence of the Aloha spirit by always trying to do the best she could for everyone she met. Former champion surfer and Hawaiian State Senator Fred Hemmings once said, “Rell embodied everything that is great about surfing, but she grew larger than that. She represented the most basic values we hold so dear in Hawaii. Rell was always a giver and never a taker. To say she was a loving, giving, and always contributing personification of the Hawaiian Aloha spirit is a weak testament to the immeasurable sum of her vital goodness.”

Although Rell is no longer here in body, her spirit lives on inspiring others to practice Aloha through selflessness, postitivity, and strength in our everyday lives. Rell will always have a place in our hearts as one Swell Surfer.