We asked Surf Coach & Fitness trainer Ale Munoz to show us a simple routine that anyone can do at home to prepare for an upcoming surf trip.

You don’t need any equipment, just yourself, the floor and maybe a mat.  The tropical beach is optional!

Don’t worry if you don’t usually work-out, Ale has included beginner versions of each exercise. There is no better time to start than now!

Do 3 rounds of the 4 different exercises in each session ..  you are really going to feel the difference if you incorporate this into your routine before you come surfing with us! Let us know how you get on!

Pre Surf Trip Fitness with FitnSalty from Surf Sistas on Vimeo.

Follow Ale on instagram @fitnsalty or join her for a Surfit class in Santa Teresa, Costa Rica

Filmed by LuSea Films @luseafilms

So with that in mind, here’s how to get in touch with your inner mermaid to improve your surfing…

Know you can hold your breath for longer than you think!

Most people can easily hold their breath for over a minute. This should give you a huge boost of confidence as a surfer, as (although it might not feel like it) the average wipeout lasts mere seconds!

Want even more reassurance you’ll be able to hold your breath long enough? Freedivers and diving fishermen have long used a trick (called the diving or mammalian reflex) to stay underwater for many minutes at a time. This is a technique anyone can learn with help from an experienced freediving instructor.

Learn to relax

To hold your breath underwater effectively, you also need to learn to relax. Yoga and meditation are both great tools for boosting relaxation and you can do them wherever you are.

Try mediation apps like Breathsync or Calm or this 15 minute relaxation yoga sequence. Yoga is also fantastic for your surfing. Increasing your flexibility making that all important pop-up movement easier and giving you increased fluidity of movement once you’re up and riding.

Build your confidence with better swim technique

Building up your swimming stamina both in the pool and open water will give you the confidence to stay calm and relaxed in whatever situations you find yourself in at sea. Leashes aren’t foolproof, so knowing you can swim to shore if needed is an essential skill for every surfer.

Learning how to move efficiently through the water can also help you conserve energy and swim for longer – it’s always surprising how far it is to shore when you don’t have a board with you!

Hannah, head coach on our Ibiza Swimming Retreat, Cornwall Wild Swim Weekends and Surf & Swim Retreats will coach you to get the most efficient body position, maintain effective breathing and maximise propulsion, all cruicial to good technique. With the right technique your strokes are more effective, making swimming less effort and more enjoyable.  And once you’ve honed your technique then you can start putting in the distance (swimming with bad technique only reinforces bad technique).

If you don’t live by the sea or don’t have the confidence to swim in open water – the pool is a great shout! A common complaint is that swimming lengths is boring – it shouldn’t be!  A good swim session should be varied and can include any of the following –

• different strokes,
• drill sets (where you practice technique),
• kick sets (legs only),
• pull sets (arms only),
• sprint sets (great for those explosive last few paddles to catch a wave),
• a longer distance set (helpful for the long paddles),
• hypoxic training (swimming a length underwater – good prep for the hold downs).
• And then there’s equipment such as fins, hand paddles, snorkel, drag shorts, or just swim in your shorts and t-shirt for added drag.

There’s a lot more to swim training than just swimming up and down.  For motivation training with a friend or a team is always fun… and with a team and a coach you WILL train harder!

But if you’re craving to swim outside but not sure where to start, join us on a Surf & Swim Weekend to build your open water swimming experience and level up your surfing.

Get to know the ocean

To really get in touch with your inner mermaid, you need to get well-acquainted with the energy of the ocean. Increasing your understanding of the weather and tides and how they affect sea conditions, as well as swell direction and how waves are formed, will all help you stay safer in the sea and become a better surfer.

Check out Surfline or Magicseaweed for the latest forecasts, tide times and charts. If you’d like to learn more we’ve written a handy blog on how to forecast and we always do forecasting on all of our surf trips so you can apply your new knowledge whilst progressing your surfing,

Come mermaid (or mer-man) with us!

Build all this and more on our new Surf & Swim Retreat in Cornwall this year:

Dates: 14-16th July

What’s Included:

• 3 swim sessions with our Swim Sistas Coaches (include guided coastal walks to our swim spots)
• 2 surf sessions with Qualified female ISA Surf Sistas coaches
• 2 nights Hotel accommodation overlooking the ocean with breakfast included
• Wifi
• Private Spa session on Saturday night (Spa comprises of Sauna, Hot tubs and Ice baths!)
• Surf Sistas tote bag filled with delicious treats and goodies from our favourite brands
• Wetsuit and surfboard hire for surf lessons
• On the beach warm up routines to prepare you for your surf session.

For full information and to book your spot, Click Here.

There’s a lot of talk, particularly in the surfing community, about using “reef friendly” sunscreen because of evidence that bog standard chemical sunscreens have negative impacts on reefs, marine ecosystems and organisms. There’s also concern that chemicals in sunscreens get absorbed by our skin potentially harming our health.

“Eco-friendly, natural mineral sunscreens” have taken to the market as an alternative to chemical sunscreens. But what is in them? And are they effective at protecting us from UV rays?

We’ve debunked the confusion, getting to grips with what chemicals in regular sunscreen are evidenced as harmful and weighed up the pros and cons of both chemical sunscreen and mineral alternatives. We’ve also recommended sunscreen that we use here at Surf Sistas during our surf courses and retreats. 

What are Chemical Sunscreens?

Chemical sunscreens are those made with man made chemicals. That standard stuff you’d find in boots. They work by absorbing UV rays so they don’t come into contact with your skin. The two main chemical culprits in these sunscreens, linked to damaging coral reefs are:

Oxybenzone

Octinoxate

There are also links with Oxybenzone interfering with hormone function as the chemicals get absorbed through our skin cells when applied. However, you might still find these products on the market as research is still not fully conclusive. So for now, best to avoid. 

What are Mineral Sunscreens?

Generally speaking Mineral Sunscreens are a better alternative for people and planet. They’re active ingredients are made of inorganic compounds and act as a physical barrier to UV rays. This means they don’t absorb rays but reflect them as the sunscreen sits as a layer on top of your skin unlike chemical sunscreens which penetrate your skin. 

The two key ingredients you need to look out for when buying mineral sunscreen are

Zinc Oxide

Titanium Dioxide

These are the only compounds approved as safe for the environment and effective protection against UV rays. Mineral sunscreens are considered better than chemical sunscreen if you have sensitive skin and reduce the risk of damaging your hair. 

What about Nano Particles?

New research gives some evidence that nano-zinc (really small particles) can be absorbed by our skin and coral reefs which can lead to damage. Whilst more research needs to be conducted on this subject, Non-Nano zinc is the way to go.

Chemical vs. Mineral Sunscreen

Having looked at the Mineral and Chemical sunscreens, we’ve weighed up the pros and cons of both options below!

Other things to consider:

Sunscreen is not waterproof

Sunscreen is water resistant, eventually it’ll wash off. Some sunscreens are water resistant for up to 80 minutes so you’ll need to get out of the water regularly to reapply it. 

SPF is not number of hours you can stay in the sun

SPF (Sun Protection Factor) tells you the amount of protection the sunscreen will give you against UV rays. The intensity of the solar energy impacts the amount. The following exposures may result in the same amount of solar energy:

• one hour at 9:00 a.m.
• 15 minutes at 1:00 p.m.

When you’re surfing, aim to use SPF 50. The water reflects the sun making it more intense. Better to air on the side of caution, especially if you’re out surfing for a while.

Don’t use out of date sunscreen!

This won’t be effective in protecting you against the sun. 

There are lots of other ways to protect yourself from the sun

Seek shade 10am-4pm so head for the dawnies and sunset surfs. Unless the surf is pumping during the day in which case…

• Grab yourself a hat to surf in – we like the FCS Bucket Hat as it has a clip, staying on during those wipe outs and turtle rolls. 

• Get extra protection from your surf gear: surf leggings are amazing (check out our blog post on this). You can accompany these with a rash vest or long sleeved bikini top. If you’re still unsure on what to wear for warm water surfing – read this.

• Get out regularly from the water to reapply sunscreen. Mineral sunscreen has a maximum 80 minutes of water resistance so check the label carefully. There will still be waves waiting for you!

• Double up! I will often use mineral based sunscreen and then a thick zinc paste on top for my cheeks and nose.

• Don’t forget those other areas! Back of neck, ears, chest, hands, feet. They’re all exposed as well!

Some sunscreen brands to consider:

Nivea

You might be surprised to find Nivea on the list but they actually do a range of Reef Safe sunscreen free from Oxybenzone and Octinoxate. Whilst this is still a chemical formula, it’s made with biodegradable ingredients and might be a good option if your skin isn’t too sensitive to chemical sunscreens and you’re unsure about the effectiveness of mineral sunscreen against UV rays.

Sun Bum

Used regularly on our Surf Retreats in Cornwall, Sun Bum offers Mineral sunscreen up to SPF 50. Their Mineral Suncream is Reef Safe, Vegan, Cruelty free and made with Zinc Oxide. They also do a range or hair and skin care products. Their sunscreen is Hawaii Act Reef Compliant too.

Ren

Another product we’ve tried and tested. Ren offer Reef Save sunscreen with Zinc Oxide as it’s active ingredient, ensuring you’re protected from the UV rays. Their packaging is also made from 50% recycled materials which can be recycled again to minimise single use plastic. Ren also have confirmed their Zinc formula is made on Non-Nano Particles.

Shade

Non-Nano Mineral Sunscreen made from all natural ingredients in plastic free packaging! I usually apply this thick white paste to my nose, cheeks and lips on top of a clear mineral sunscreen to double up protection.

To stay up to date with Surf Sistas courses, tips and exclusive news, make sure you sign up to our newsletter!

References

1. Corinaldesi et al., (2017) Sunscreen products impair the early developmental stages of the sea urchin Paracentrotus lividus, Nature, Scientific Reports volume 7, Article number: 7815

2. Danovaro, R. et al. Sunscreens cause coral bleaching by promoting viral infections. Environ. Health Perspect. 116, 441–447 (2008).

3. Sánchez-Quiles, D. & Tovar-Sánchez, A. Sunscreens as a source of hydrogen peroxide production in coastal waters. Environ. Sci. Technol. 48, 9037–42 (2014).

4.https://education.nationalgeographic.org/resource/plankton-revealed/#:~:text=Through%20photosynthesis%2C%20phytoplankton%20use%20sunlight,of%20the%20oxygen%20we%20breathe.

5.  https://www.federalregister.gov/documents/2019/02/26/2019-03019/sunscreen-drug-products-for-over-the-counter-human-use

6. https://www.fda.gov/drugs/news-events-human-drugs/update-sunscreen-requirements-deemed-final-order-and-proposed-order

7. https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun

Expect a long weekend of coastal walks, distance swims and tidepool discovery and dips. Combined with Jess’s breathwork session and Yin Yoga, Sarah’s limb soothing Olla Hiki wood fired sauna, and delicious home cooked meals. Nights are spent under canvas above the breath taking views of Bedruthan Steps in tipis. This is glamping on the wild side, off grid but with all your comforts thought of .. fluffy blankets, duvets and hot water bottles, we’ve got you!

We’ve just opened our Early Bird booking for the 30 June – 3 July weekend, and half of the spots have already been snapped up, so don’t delay, reserve your early bird place with us today.

Think coast path hikes with iconic ocean views, golden sand beaches, sunrise dips and distance swims. Lying on sun warmed rocks next to turquoise tide pools by day and sleeping peacefully under the stars in cliff top Tipis by night.

A breath workshop builds confidence swimming in open water, Yoga centres mind and body, and a wood fired sauna will set you up for a blissful nights sleep under canvas.

This retreat is all about bringing out our inner mermaids (and mermen – its open to guys too!).  We will be building your confidence in the ocean through improved swim technique, Yoga and an introduction to free-diving.  With mornings spent in our beautiful pool working on technique, and afternoons free-diving and swimming some of the most beautiful spots in Ibiza, this retreat is a real treat for the soul!

Click here for the full lowdown and to book your space and snap up your Early Bird discount!

We go back every year for the first part of our Bali surfaris, and every year there’s at least one amazing new place to eat. Here’s our current post surf favourites…

Poke Poke Canggu

Our number one lunch spot, Poke Poke Canggu has amazing decor and delicious fresh tuna poke poke bowls with salads, rice and various options.

Where to find it: 58 Jalan Batu Bolong

Find out more: Facebook

Avocado Cafe

A photo posted by Avocado Cafe (@avocadocafebali) on Nov 28, 2016 at 3:54pm PST

Great for salads & your avo fix.

Where to find it: Jalan Raya Batu Bolong 69B.

Find out more: Instagram

The Shady Shack

A recently opened health food cafe serving an amazing array of colourful veggie food in a beautiful tropical setting.

Where to find it: Jalan Tanah Barak 53

Find out more: Facebook

Betelnut

Image: Betelnut cafe

Owned by the same people as Shady Shack, Betelnut serves up great burgers and tacos, as well as yummy smoothies.

Where to find it: Jalan Batu Bolong 60

Find out more: Facebook

Nalu Bowls

You’ve probably spotted Nalu’s coconut shell smoothie bowls on Instagram, they’re super photogenic and are served from a equally picturesque fringed shack.

Where to find it: Jalan Batu Mejan No. 88

Find out more: Website | Instagram

Warung Varana

A photo posted by Best In Bali (@bestinbali) on Mar 15, 2016 at 1:59pm PDT

Great for inexpensive local food, Warung Varana serves buffet-style Nasi Campur, so you pick your rice and then choose from plates of amazing looking delights!  

Where to find it: Jalan Pantai Batu Bolong No.89

Find out more: Instagram

Monsieur Spoon

A French bakery slash cafe that’s perfect for post-surf breakfasts.

Where to find it: Jalan Pantai Batu Bolong

Find out more: Website | Instagram

Old Man’s

Beach front bar/restaurant with highly Instagram-able walls.

Where to find it:  Beachfront, Jalan Batu Bolong

Find out more: Facebook

Warung Bu Mi

Another great warung for Nasi Campur (translates to mixed rice) is Warung Bu Mi. Great for filling up before getting a drink at Old Man’s.

Where to find it:  Jalan Raya Batu Bolong no.52

Find out more: Facebook | Instagram

Crate Cafe

A photo posted by CRATE (@cratecafe) on Dec 10, 2016 at 5:09pm PST

Crate Cafe’s brightly coloured layered smoothies served with papaya stem straws are a Canggu must-have.

Where to find it: 64 Batu Balong

Find out more: Instagram

Join us on one of our Surf Sistas Surf & Yoga retreats in Bali & we will be checking out these tasty spots and more!