Build Your Surfing Fitness.

Hi.

It's the start of another new month and that means it's time for your June workout calendar.

If you are doing one of the Total Surf or Snow Fitness training programs, simply print out the calendar attached to this email and write in your weekly workouts to keep on track.

  

Try this interval training cardio workout...

Here is one of the interval training cardio workouts you can try from the June High Performance Club workouts. You can perform this with any cardio exercise such as running, riding, skipping, etc, to help build your aerobic and anaerobic fitness levels.

Workout time = 25 mins 

In this workout the interval start longer than the recovery period, the equal, and then finally shorter than the recovery period.

Warm-up - 5 mins	Moderate intensity
Intervals - 5 mins	40 seconds - high intensity 20 seconds - recovery
Intervals - 5 mins	30 seconds - high intensity 30 seconds - recovery
Intervals - 5 mins	20 seconds - high intensity 40 seconds - recovery
Cool down - 5 mins	Low intensity
Stretches	Perform the Stretch Sequence

Make sure you include some interval training cardio workouts in your training schedule this month!

Enjoy. Keep fit. Stay ahead of the pack. Ride more waves.

For more Surfing Fitness info click the link-  

TOTAL SURFING FITNESS

Surf and Snow Superfoods List

It's the start of another month and that means time for your monthly training calendar.

If you are doing one of our training programs write in your weekly workouts to keep on track.

 Surf and Snow Superfoods List

Superfoods is a word that gets thrown around a lot these days and depending on who you speak to will depend on what foods this refers to.

Below I am going to give you a superfoods list which comprises of nutrient dense foods that can help you achieve you fitness and performance goals. This is not a comprehensive list, however you should try and get in a variety from each of these categories on a regular basis...

Proteins

• Lean red meats
• Salmon & other fresh fish
• Organic Free Range Eggs
• Low fat plain yogurt
• Protein supplements

Vegetables and Fruits

• Spinach
• Tomatoes
• Cruciferous vegetables (broccoli, cauliflower, cabbage)
• Mixed Berries
• Oranges

Other Carbohydrates

• Mixed beans
• Quinoa
• Whole Oats

Good Fats

• Mixed nuts
• Avocados
• Extra virgin olive oil
• Fish oil
• Flax Seeds (Ground or Meal)
• An additional food that is great for good healthy fats is coconut oil

Drinks/Other

• Green Tea

Supplements

• Multivitamin/mineral
• Fish oil
• Protein powder/shakes

If you combine these sorts of healthy foods with an athletic strength & conditioning program, you can redefine your body and perform better in the surf or on the snow.

Are you going to train smart, eat well and play hard this month?

Go on, I challenge you :)

A supplement to assist you is Velvet Deer Antler. Processed form New Zealand Deer it works for all age groups. Check it out here.

Deer Antler Velvet from NewZealand is Ultimate Health Formula

Eat the superfoods above, do a training program below...

• Total Surfing Fitness
• Total Snowboarding Fitness
• Total Skiing Fitness
• Total Windsurfing Fitness
• SSF High Performance Club