These days, everyone just wants to sell you something.

Looking for tips and information on nutrition or healthy recipes for a balanced diet? – Buy my diet plan.
Looking for exercises for a better pop-up? – Buy my surf fitness coaching program for your success.

Especially for people who travel a lot and whose routines cannot be defined due to (professional) travel or constantly changing circumstances. It’s actually so simple, but often you literally can’t find the wood for the trees.

Find out the following requirements for yourself:

What is my goal?
What issues does the path to it involve?
Where the hell do I start?

Powders are sold, seminars, coaching, packages, memberships and now even miracle injections. I want to give you the basics – so that you can decide for yourself where the path leads you and whether you want to spend money on more or less sensible means.

So let’s start with exactly that.

The Basics

  • Nutrition
  • Strength training and cardio
    • “Functional” training – strength training
    • Cardio – necessary for me?

There are definitely products that CAN support our goals.

This does not mean that they are necessary for our success, as touted by many influencers and companies.

No matter how you start – you do it for yourself. Every investment, whether in terms of time or money, is the best investment you can make. Many people invest a lot in others or in their job and forget about themselves.

For many people, good nutrition alone also means sacrifice – that is true, but everything you do is a sacrifice of something else, it is just an exchange.
A few examples:

what we tell ourselves about diet
We don’t have unlimited time and money, so we have to prioritize and decide what’s important to us.
You can’t achieve great things if you don’t give up something else, at least once in a while. But that takes a back seat when what you have achieved is worth it.

Your adjusting Screws

So what are the biggest levers that are worth focusing on first to achieve the greatest possible result with the least possible effort?

Diet

  • Calorie deficit – if you take in fewer calories than you consume, you will lose weight. The same principle the other way around
  • – Nutrients – 1/2 of your plate should consist of vegetables. Here you get a lot of fiber and vitamins at the same time.
  • The other half should consist of 2/3 protein. Proteins are building material for muscles, organs and blood, but also for enzymes and hormones, for example for immune defense. Without enough protein, you cannot maintain or even build up your muscles.
  • The other 1/3 of this half of your plate should be filled with carbohydrates – but it doesn’t have to be. You can also fill it up with more protein or vegetables.
a healthy plate with vegetables
▶ READ MORE about Food and Mealprepping – and the best foods for surfers!

Training

  • Heavy strength training speeds up your pop-up and keeps you strong and agile in everyday life and as you age.
  • Cardiovascular training keeps your heart fit and your endurance on the water. Based on the frequency of your surfing, you can see when you can schedule it in – whether it’s cycling, running, swimming or interval training – what do you fancy?
  • Get your steps in – overall fitness is important for a good immune system and general wellbeing, especially when you aim to be in the water for hours
    • You can also combine walking with things that have been on the back burner for a while – like listening to an audio book, a podcast or talking to a friend on the phone on the other side of the world.
▶ READ MORE about Training Ashore for Surfers
This overview is just the beginning. Let’s get started with the other information out there in the world,
and let’s do it without any bullshit.

Back to all Articles

Read more about

Scroll to Top