The Road to Becoming Surf Fit
A Journey to Whole Food Nutrition and Sustainable Exercise
As a 55 year old looking to live my most authentic life, I've decided to take on a new challenge: learning to surf. Something I have wanted to do since I was a kid land locked in Toronto. My health and fitness, let me tell you, it's been a wild ride. But one thing I know for sure is that I want to be surf fit and healthy as I take on this new adventure.
Energy in….
To achieve this goal, I've started to make a few changes to my lifestyle, specifically with my diet. As a Flex- a- tarian, I've began to focus on whole foods, but now I'm paying extra attention to ingredients that will fuel my body for the rigors of surfing. I'm talking about the nutrients and the food value. Macro nutrients are the large, essential nutrients that our bodies need in large quantities, such as carbohydrates, proteins, and fats. Micro nutrients, on the other hand, are the smaller nutrients that our bodies require in smaller amounts, such as vitamins and minerals. In order to maintain a healthy balanced lifestyle, it's crucial to consume a variety of both macro and micro nutrients throughout the day.
Carbohydrates are a major source of energy for the body and are essential for physical activity. As a surfer, it's important to consume a sufficient amount of carbohydrates to ensure you have the energy needed to catch waves and paddle out. Complex carbohydrates, such as sweet potatoes, provide long-lasting energy and help regulate blood sugar levels. Simple carbohydrates, such as apples, pineapple ann other fruits, provide a quick burst of energy that can be useful before a surf/workout session.
Proteins! Everyone talks about ensuring they get enough. Yes! These are essential for building and repairing muscle tissue, which is important for people who are constantly engaging in physical activity. Plant-based sources of protein such as tofu, tempeh, beans, and lentils are great options for a vegetarian diet. Adding protein powders made from plant-based sources such as hemp, pea, and brown rice can also be a great way to supplement protein intake. I have decided on Hemp Protein.
Fats are an important energy source and are crucial for the absorption of certain vitamins and minerals. However, it's important to consume healthy fats in moderation, as they are calorie-dense. Sources of healthy fats include nuts, seeds, avocado, and coconut oil. All of which I happen to love.
In addition to macro nutrients, it's also important to pay attention to micro nutrients such as vitamins and minerals. Vitamins and minerals play a vital role in maintaining overall health and well-being. For example, vitamin C is important for immune function and wound healing, while iron is essential for transporting oxygen throughout the body. Plant-based sources of vitamins and minerals include leafy greens, nuts, seeds, and fruits.
When planning meals, it's important to aim for a variety of different colors and types of fruits and vegetables to ensure a wide range of micro nutrients. For example, dark leafy greens such as kale and spinach are high in iron, while sweet potatoes are high in vitamin A. Additionally, incorporating a variety of nuts and seeds into meals can provide a good source of healthy fats and micronutrients.
Overall, my goal is to maintain a healthy, plant-based diet with a variety of macro and micro nutrients. IDeally this will get me to a sustainable level of fitness as I age and progress my surfing skills. By incorporating a range of whole, plant-based foods into meals and paying attention to nutrient intake, I can fuel my body for optimal performance in the water.
Here is a sample of the meal plan I have come up with. Of course I used my new personal assistant ChatGPT to help me create it catered to my likes and dislikes.
| Date | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Chocolate Peanut Butter Protein Smoothie | Chickpea Salad with Hemp Seeds and Veggies | Mixed Nuts | Coconut Curry with Basmati Rice and Veggies |
| Calories | 435 | 500 | 200 | 565 |
| Tuesday | Green Power Smoothie | Hummus and Veggie Wrap with Whole Grain Tortilla | Cantaloupe and Pineapple chunks | Tofu Stir-Fry with Jasmine Rice and Mixed Vegetables |
| Calories | 400 | 550 | 150 | 500 |
| Wednesday | Banana Hemp Protein Smoothie | Lentil Soup with Whole Grain Sourdough Bread | Sliced Apple with Almond Butter | Pesto Zucchini Noodles with Roasted Vegetables |
| Calories | 450 | 500 | 150 | 500 |
Energy Out…
Fitness, there is the HUGE challenge. Keep on moving though to stay fit and healthy. To help me stay on track there are two different tools I will be using. with my fitness goals, I've downloaded the Stark Fitness app and Koa Smith's Surf Fit program. Of course Koa’s is more advanced then I am currently ready to take on fully. These programs include some killer workouts that are perfect for low-impact, bodyweight exercises that will help me build strength without hurting my knees.
Speaking of workouts, I've been incorporating Tabata workouts with resistance bands and TRX bodyweight exercises to help build my core, arms, and legs. These workouts are quick and efficient, which is perfect for someone like me who is always on the go.
But it's not just about the workouts and the nutrition. I'm also taking advantage of the great outdoors by going on outdoor walks and even trying out some paddleboarding. And of course, swimming is a key component of any surf fitness program, so I'm to the ocean at Playa Norte at least three times a week.
One thing I've learning on this journey is that it's not always easy to make changes to your lifestyle, especially when it comes to diet and exercise. But with the right mindset and the right tools, it's definitely easier. And honestly, it's been pretty fun so far. There's something about the challenge of learning a new sport that keeps me motivated and excited to keep pushing forward.
Below is an example of a core workout I used to do. Now I have some of these in a tabata routine on Stark. either way the work gets done.
| Exercise | Repetitions | Sets |
|---|---|---|
| Plank | 30 seconds | 3 sets |
| Side Plank | 30 seconds each side | 3 sets |
| Mountain Climbers | 30 seconds | 3 sets |
| Superman | 10 repetitions | 3 sets |
| Bicycle Crunches | 20 repetitions | 3 sets |
| Reverse Crunches | 15 repetitions | 3 sets |
The Results So Far…
I am proud to say that I have lost 58 pounds since August 2021. The journey has not been easy, but I have been dedicated to making healthy choices and sticking to a consistent exercise routine. In the last 6 months, I have lost an impressive 30 pounds and averaging 5lbs a month since January 2023. All this has helped me to feel more confident and energized. I know that there is still more work to be done, but I am motivated to continue on this path and make my health a top priority.
So, whether you're a seasoned surfer or someone just starting out like me, I encourage you to think about your own surf fitness goals and what changes you can make to achieve them. And if you're not into surfing, that's okay too. The same principles apply to any sport or activity that you're passionate about. Just remember to have fun with it and enjoy the journey.
UPDATE: I have gained back nearly 20lbs. This is the roller coaster ride battle. I still want off.
