LADY GAGA “cowabunga dude surfs up” in Puerto Vallarta, Mexico.

lady gaga surfs up dude

LADY GAGA "cowabunga dude surfs up" in Puerto Vallarta, Mexico.

5 Surfing Exercises to Boost Your Surfing Training and Surfing Fitness
By Hayden Rhodes

1. Basic Yoga. The movements in yoga help to both strengthen and lengthen the muscles in your body. This allows for easier movements and a flowing connection between the mind and body that is very similar to what good surfers do when surfing. By performing yoga movements into your surfing training you quickly develop rotational flexibility that allows you to turn and tuck into positions demanded by the ocean. You do not have to turn into a yoga fanatic, just take five to ten minutes per day and add some yoga into your surfing exercises to quickly improve your surfing.

2. Leg Strength. As a surfer your power comes through the wave and into your board and legs. Developing leg strength sets you up for balance, power surfing and landing new school tricks in steep sections of waves. Running is not the way to develop strength, it may help with cardiovascular training but is not strength orientated. Some of the best surfing exercises you can perform are jumping exercises specific to surfing. This builds both fast twitch muscle fibers and eccentric strength that is required in the water. Imagine jumping to touch the rim of a basketball hoop. Start in a squat position, power up with your arms and jump as high as you can then land as soft as you can. The number of repetitions depends on your over all surfing training objective, most surfers only need to do a few reps at a time as apart of their surfing exercise.

3. Lung Capacity. Every surfer wants better lung capacity and a great way to do this is swimming. Not only will you use similar muscles as when you surf, you also build the capacity of your lungs by learning not to breathe with every stroke. If you swim in the pool or the ocean be sure to determine what you are doing before you start to swim. Are you focusing on long endurance surfing exercise or are you doing shorter burst anaerobic training? Most surfers will benefit greatly from short distance swimming followed by small rest periods. This trains both the anaerobic and aerobic system required by surfers and simulates being caught on the inside or paddling back out after catching a wave.

4. Shoulder and Back Strength. Surfers naturally have V shaped bodies due to all the paddling and swimming in the ocean. The lower back however often gets neglected and is prone to injury due to the impact element of surfing. Shoulders also are prone to injury due to over use and the constant rotational forces put into the shoulder joint. To balance this ensure your surfing exercises include lower back stability and strengthening work and be sure your shoulders have good mobility and range of motion to prevent wear and tear. Yoga and surf training stability exercises can help a lot with these common surfing problems.

5. Rest. As surfers we are often inspired and motivated to ‘charge’ every day in every way. If you have been surfing and training while working or studying it is easy to get run down and suffer low energy levels. Only by refueling with rest can your body continue to get stronger and recover faster. Rest may include chilling out, reading or relaxing by the pool, however true rest and recovery only comes through good quality sleep. Do what ever it takes to sleep in a well-ventilated dark room and sleep early, for as they say, the early bird catches the worm. In this case, more waves.

So there you have it, five basics to add into your surfing exercise program to boost your surf training just like a professional surfer. Surf training is a huge part of improving as a surfer and catching more waves. I hope you get started today.

Hayden Rhodes has coached professional and amateur athletes improve their performance through scientific training, hormonal testing, nutritional coaching and holistic performance principles.

If your a complete beginner or a seasoned professional take advantage of a free question and answer consultation with Hayden Rhodes today. What do you want to know? Visit and ask.

Follow on Face Book at ‘Pro Surf Training Secrets and Performance with Hayden Rhodes’ or on Twitter at ‘SurfSecrets’.

For a free 5 day coaching guide please visit I look forward to your questions and comments.

Get ON BOARD with Hayden Rhodes.

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Muscle Measurements – taking body tape measurements with Arnold Schwarzenegger

How do I take my measurements? If you are serious about your progress all you need is yourself and a tape measure, we suggest you take measurements on a monthly basis. Take your measurements the same every time  (morning/evening) you take them and you will get an accurate view of your progress with each body part.

Neck – Standing, measure your neck at its largest girth, right over the Adam’s apple.

Shoulder – Standing, can either be measured as a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around the body.

Bicep – Measure at its largest girth, can be taken relaxed with arms at side, relaxed with arm bent, flexed with arm bent or all three.

Chest – Standing, measure with breath out just above the nipple.

Waist – Standing, measure at the narrowest point or at the midway point between the top of the hip bone and the bottom of the rib cage.

Hips – Measure at the largest girth, where the butt is protruding the greatest.

Thigh – Standing, measure at the largest girth, just below the butt.

Calf – Seated if you are measuring yourself or standing if you have a partner, measure at its largest girth.

Yellow Tape measure lines below.

Mr Olympia 1975 - Arnold

Mr Olympia 1975 - Arnold Schwarzenegger

Arnold Schwarzenegger’s Top Form Measurements:
– Arms: 22 inches
– Chest: 57 inches
– Waist: 34 inches
– Thighs: 28.5 inches
– Calves: 20 inches
– Weight: 235 pounds
– Height: 6 feet 2 inches


Megan Fox’s Workout, Gallery and Diet Plan


Megan Fox Esquire Video

"CLICK HERE" Megan Fox Esquire Video Link

Megan Denise Fox (born May 16, 1986) is an American actress and model (Transformers 2007). The actress spends 30 minutes of her time doing cardio exercises that flatten and tone her abs. She begins with warm-up movements like butterfly crunch or front planks and then she gets down to business with knee-ups, leg swings and ball leg lifts.

These are meant to work on the upper part of her body. She then mixes the cardio moves with Pilates or cycling for another 30 – 45 minutes to round out her workout.

Planks: Megan’s workout relied heavily on planks. Hollywood Trainer, Craig Ballantyne “Planks are by far the best move for women to get sexy, flat abs like Megan”.

A Brief Ab Circuit: After blitzing her abs with planks, she would then spend 15-20 minutes doing a circuit that involved knee ups, leg swings, and ball leg lifts. This is done in an interval like fashion. Hard effort with just a little rest and back to a tough exercise. The idea is to do 3-4 different exercises back-to-back, rest 30-60 seconds, then do it again. Repeat for 15-20 minutes.

Old School Stationary Bike: She then took advantage of the increased heart rate by finishing off with 30 minutes of cycling. This was done with low intensity.



As for her diet, Megan is careful about her daily meals and really focuses on eating a healthy breakfast so she has lots of energy and doesn’t overeat later on in the day. She loves eggs and usually has them every day. Megan is also a fan of almonds because she knows they contain filling protein and fiber. They’re also a good source of vitamin E, a powerful antioxidant that will boost the effectiveness of her abs routine effectiveness. She’s a fan of lean protein sources and eats lots of veggies and fruits to keep her full.

Megan eats whole food sources instead of processed foods and avoids grains. This is similar to what many people call the “Paleo Diet”. Which is similar to eating like our ancestors.

A Description of the Paleo Diet

Avoid Grains: Hunters and Gatherers ate fruits and vegetables as their carbohydrates. The human body was meant to eat fruits and vegetables, not grains.

Lot’s of Natural Sources of Protein: Things like nuts, eggs, and meat is a great source of protein.

Fats Are Good For You: Yes, you heard it right. Megan Fox’s diet had a good amount of fat. She ate an ounce of almonds and a few eggs ever day while preparing for her role in Transformers.


Megan Fox Germany Red Dress

Megan Fox Red Hot Dress - Germany, Berlin

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