Photos of Some Girls Ripping

                                          Amy Murphree

                                          Amy Nicholl

                                          Liz Hauser

                                          Liza Caban

                                          Maria Kuzmovich

Training Session 1

 I like to start my workouts with some light cardio. I walk for 5 mins and then run for 5 mins. This is just one way to get your body and muscles warmed up for your workout. 

 This exercise is a jumping squat. You start in a standing position, then in one jumping motion move your legs out and sit into a squatting position. Raise your arms up above your head at the same time. Then, jump back up into the standing position and repeat 10 - 12 times. I usally do 2 - 3 sets. 

This is one of my favorite exercises, the walking lunge. You step forward into a lunge position, then stand raising your back leg into a leg lift. Then with the leg you have lifted in the leg lift position, step forward into a lunge again. Once you step into the lunge, lift the opposite leg into a leg lift position and repeat. You will need an open area to continue your walking lunges. I usually do 10 in one direction and the turn around and do 10 more back.

This is a weighted pushup. You start by placing 2 weighted dumbbells on the ground shoulders widths apart. While holding on to the dumbbells, position yourself in the push up position. Then push up. Next, lift one dumbbell to your chest while your other arm holds your body in the extended push up position. Then return the dumbbell to the ground and bring yourself back to the starting position. Then repeat, lifting the opposite arm to your chest. I do 10 push ups lifting each arm 5 times.

This exercise is an abdominal workout as well as a leg workout. It is also a great eye/hand coordination exercise. You start with the yoga ball pressed between both your feet. Raise your feet and arms 90 degrees off the ground. Next, grab the yoga ball with your hands and lower your feet and arms one to two feet off the ground. Pause for just a second, then lift your feet and arms 90 degrees again and place the yoga ball back into your feet. Then lower your feet and arms back to the starting position. That is considered one full rotation. I normally do 3 sets of 10 reps.

This is a basic crunch on the yoga ball. You place the yoga ball in the arch of your back and place your feet firmly on the ground about shoulders width apart. Once you have yourself balanced place your hands behind your head for support. Using your abdomen muscles pull your upper body into a crunch. I do 3 sets of 15 reps.                                                                   

step 1

step 2

The last exercise is a sitting squat. Place the yoga ball between your back and the wall. Lean back on the yoga ball and sit into a squat. Your legs should be shoulders width apart and your knees should never stick out over your toes. Hold this squatting position for 20 - 30 seconds. Repeat 3 times.

These are just a few of the exercises I like to do, I will share more soon as well as some stretching exercises. Enjoy!

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Cocca Beach, FL Easter Fest Surf Contest 2011

This year was the 47th annual Cooca Beach Easter Fest Surf Contest presented by Ron Jon. A little over a month ago I found out that Roxy was going to be sponsoring the women's event and I decided to sign up. The prize purse was $2,500, and for us east coast girls that is a lot more then most women's pro events held on the east coast. With that and a solid swell forecast, I purchased my plane ticket and couldn't wait to compete. The event started with the round of 24 on Saturday, April 23 in super fun, warm water waves. The finals were held the following day, Easter Sunday, April 24. Each of the women's heats were stacked and lots of great surfing went down! I made it to the semi finals where I lost to Savannah Bradley and Nikki Visens. The two girls moved on into the final with Amy Nichol and Lauren McClean. The waves picked up a bit throughout the day which only made it better for the girls to show off their skills. In the final, Amy Nichol had an amazing left where she did 2 solid front side carves followed by a powerful hit off the end section. She won the event and took home $1,200 dollars! Way to go Amy. My personal favorite of the event was Nikki Visens. Each heat she surfed better then the last, ripping the entire time. Savannah Bradley and Lauren McClean also surfed very well the entire event. Great job girls!

Maria Kuzmovich, Amy Murphee (2nd place longboard Pro), and Nina Moore (Bday Girl)

Nina Moore and Maria Kuzmovich

Happy 18th Birthday Nina!!

Kona Pro Surf Contest

    The Kona Pro Surf Contest was a success. On the 1st day of the event the weather was pretty bad. There were storms all over the state of Florida causing the event to go on hold until Friday. Friday morning the skies were clear and the weather was beautiful but now there was an entirely different situation causing the event to go on hold, no waves! The tide was high in the morning so they made another call at noon and decided to kick off the event in small but contestable surf.  The rest of the weekend was blessed with amazing weather and enough surf to finish the event. The women's division had a bunch of great surfers and despite the small surf we were still able to shine. Lindsey Baldwin of NSB won all 3 of her heats and took home $500.00. The waves were very difficult to surf due to lack of size, power, and form but she was able to get speed and do maneuvers. A great win for her :) Overall the contest was a lot of fun and there were a tun of great surfers doing their thing!

                                  Kona Pro Women's Competitors

                             Maria Kuzmovich and Amy Murphee

                                   New Smyrna Beach, FL

Surf Contest Warm Up

My friend Amy Murphee and I both flew here to Florida to compete in the Kona Pro Surf Contest in New Smyrna Beach. We have been surfing the contest site for the past 2 days and doing some light training at night. Throughout all this we have been drinking lots of water and eating energy foods like lean cuts of meat, eggs, soy, and nuts. These are great sources of protein which help maintain your muscle mass. Whole grains, oatmeal, bananas, apples, grapes, and yogurt are a couple of my favorite things to eat on contest days. Some good herbs that give you energy are ginseng and ginkgo. I am a huge fan of green tea with ginseng. Some foods to avoid eating are; cookies, baked goods, candy bars, sodas, and fruit drinks. These foods are loaded with sugar and cause a quick energy boost due to rising insulin levels. You will feel an energy decline just as quickly as you felt the energy boost. You are often left feeling more drained then you did before you ate them. Another thing I try and do all the time, but especially before contests is stretching. I like to have my muscles feeling loose and flexible. You are also less prone to injuring yourself when your muscles are well stretched. Here are two of my favorite stretches/poses.

                   Maria Kuzmovich - The Bow pose

                         Amy Murphee - Swaying Palm pose

In flight to Florida

On my flight from Puerto Rico to Florida I had 3 hours to sit and think about lots of things, starting a blog was one of them. I want to share all the cool things I have learned about surfing. I feel like I am consistently learning new things from new people and really want to share them with others. Just the other day I met a longboarder girl named Lisa. She is a nurse in Santa Barbara and is a wealth of knowledge. In the short time we spoke she told me some really helpful things. The main thing I want to share with other girls who surf is, the harmful ingredients that are in lots of sunscreens. Unfortunately, I just purchased what I thought was a top of the line, super great, sunscreen that cost $50.00! I know, I know, for a tube of sunscreen. Anyhow, I learned that these harmful ingredients in sunscreen are absorbed through our skin and into our bodies. No bueno! She also told me that there are a bunch of sunscreens that clam to be organic and sometimes are not. So the only way to really know is to be aware of the harmful ingredients and check the sunscreens ourselves. Here are some ingredients found in sunscreens that are not good for our skin.

• Benzophenones (dixoybenzone, oxybenzone)
• PABA and PABA esters (ethyl dihydroxy propyl PAB, glyceryl PABA,
• p-aminobenzoic acid padimate O or Octyl dimethyl PABA)
• Cinnamates (cinoxate, ethylhexyl, p-methoxycinnamate)
• Salicylates (ethylhexyl salicylate, homosalate, octyl salicylate)
• Avobenzone (butyl-methyoxydibenzoylmethane; Parsol 1789)
• Digalloyl trioleate
• Menthyl anthranilate
• Propylene Glycol: Called a humectant in cosmetics, it is industrial antifreeze, and the major ingredient in brake and hydraulic fluid. Material Data Sheets on Propylene Glycol warn to avoid skin contact as it is systemic and can cause liver abnormalities and kidney damage.