All About Stance

Hey Gals!!

So this week is about standing up. For all you newbies this is a great video so take a look.  Gals from last summer this is a great refresher course and will get you ready for the camp.

Enjoy!

Week Six - Standing UP

What is A Rip?

This week you will be able to identify a rip and learn what to do when you are caught in one. 

This is something you should familiarize yourself with because it can also be used as a tool for surfing.

Check Out Lesson 5!

Surfing Lesson 5 

Safety First!!!

We all get excited about being in the water and catching awesome waves but as a beginner surfer you should know the ins and outs of personal safety.

This weeks video will show you swimming and rescue skills plus what to do when you get a cut or lacaration. Cuts may not be a big problem when you are here at home but when you are on surf trip in the middle of nowhere its crucial thing to undertstand!!

So this week question is what should you do when you have a cut? Email me with your answer and if you the first to answer correctly you will receive $25 off the surf camp!  Good Luck

http://www.surfing.digestopia.com/videos/personalsafety.htm

Lesson 3 - All about Waves

This week you will learn about waves.  When you are finshed you should understand what a right and left wave is, what a face is, how waves are formed, and how to measure wave height! That way you can brag on what an awesome wave you are going to ride this summer.

Question - Is wave direction on the beach the same as wave direction when you are in the water? If you are the first to answer this in class on Saturday you will get $10 off a lesson with Peter. ( oh and it is not only a yes or no question you will have to have an explanation. :) Good Luck

Check out this Video and see you in surfing class this Saturday. Mere

http://www.surfing.digestopia.com/videos/surflesson3.htm

The next few weeks are going to be around the beginning fundamentals of surfing. I have found some videos I think may be helpful to you and will have you ready to surf this Spring! Don't forget to join us for our second class March 6th. 

This weeks video is learning about beginner boards.

Enjoy! http://www.surfing.digestopia.com/videos/surflesson2.htm

Simple Thoughts

As I sit and think about what I am going to write for this week and the next since I will be in warm sunny Barbados!! Yeah!!  I begin to wonder the shape I want this blog to take. Yes I love for it to have info to help you gals out in the physical form but I also think it could be used as a forum to think deeper and link us to why surfing and surfing gals have a great mental aspect to them also.

I have only been surfing for a few years and for the first time I find myself accepting of where I stand. I guess the competitor/ driver in me has always wanted to be the best and would take that to the extreme like starting Surfing Gals to get better at surfing for myself but I've come to realize and cherish what else Surf Gals has given me. A place to have friends who truly care about each other and love to surf! 

So to bring this all together - lol !!  I wasn't looking for the deeper part (aka mental) of surfing gals but she has shown herself .  So I hope all you will take a deeper look at what is bringing us together. Yes a group of gals who love to surf together but it may be also a place where you can find great friendships and learn more about yourself.

In this past year I have grown tremendously and part of that is from Surfing Gals. So for this week and the next I ask you to look at what surfing and our group have done for you and be thankful.....maybe it brought you friends, maybe it helped you with a fear or maybe just simplly brings you happiness.

Take that feeling with you throughout your day and spread some sunshine waves on others!  I promise you when you combine the mental with the physical aspects of surfing....something happens and the world of waves becomes richer.

Off to Barbados!!! See you soon...hopefully with a great short story~ M

Mediate before Surfing

Becoming aware of what life is offering can be blind and sometimes we are out of the moment, so we tend to forget to take in our surroundings.

Surfing like anything else has a beauty to it and will connect you with the elements and recharge your battery if you pay attention to her cues. We can feel the exhilaration as our eyes peek on Mother Ocean. We can feel her vibe as she sends us beautiful waves to ride on and we can become renew by breathing her in.
Mediation before surfing is a great tool for wellbeing and is a great opportunity for you to take five minutes for yourself. So use this simple tool to make the best out of what Mother Earth has given us.

Simple Mediation-
When you arrive at the beach leave all your stress from the day at the line where the sand meets the world.
Contemplate on your surroundings and a take three long deep breaths as you head to the water’s edge. Take a moment to look at the ocean and what she if offering. Be thankful for the fact that you are here in this moment.

Spend 5 minutes breathing in the salt air and trying to clear your mind.  Find what is easy for you.  Try sitting, standing or doing yoga. Whatever makes you feel most comfortable. Set an intention for yourself. It may be surfing better, releasing stress, or just enjoying the moment. Then release any thoughts you may be having. The idea is trying to clear your mind. So whenever you have thoughts flooding your mind, acknowledge them, and then release them.

Try doing this for 1 minute and working to a goal of five minutes. This may take awhile but don't be hard on yourself. Sometimes taking time for oneself seems impossible at first.
Let go of any negativity and let this be your time. I promise taking five minutes for yourself will not only help your surfing ability but help your whole world in general.

So get out there and make time for yourself!!

What is, Who are, Surfrider Foundation ??

Surfrider Foundation Dedicated to the protection and preservation of our world’s oceans, waves and beaches The Surfrider Foundation is a non-profit grassroots organization dedicated to the protection and preservation of our world’s oceans, waves and beaches.  Founded in 1984 by a handful of visionary surfers, the Surfrider Foundation now maintains over 50,000 members and 60 chapters across the United States and Puerto Rico, with international affiliates in Australia, Europe, Japan and Brazil.                 Surfrider Foundation Principles; Represented by over 40,000 members and 60 local chapters in the U.S., the Surfrider Foundation also has affiliations in Australia, Japan, France, and Brazil. The Surfrider Foundation has adopted the following principles to guide and govern the activities of the organization . 1. SURFRIDER recognizes the biodiversity and ecological integrity of the planet's coasts are necessary and irreplaceable. SURFRIDER is committed to preserving natural living and non-living diversity and ecological integrity of the coastal environment. 2. SURFRIDER promotes the right of low-impact, free and open access to the world's waves and beaches for all people. SURFRIDER acts to preserve this right of access. 3. SURFRIDER is dedicated to enhancing wave-riding opportunities in ways which will not adversely impact nearshore ecosystems. 4. SURFRIDER believes environmental education is essential to the future health and well- being of the planet. SURFRIDER seeks to develop and utilize educational materials that are informative, factual, proactive, synergistic and fun. 5. SURFRIDER strives to be accurate and nonpartisan in its communications with its members and the general public. In addition, SURFRIDER will express the unique values inherent in wave-riding — individualism, camaraderie, non materialism, and an appreciation for human kind's historic relations with the Ocean. 6. SURFRIDER is a grassroots organization, effective through the participation of its members. SURFRIDER activities emphasize the value of an involved membership. 7. SURFRIDER encourages all commercial enterprises to adopt the Ceres Principles. Their determination to do so will favorably influence SURFRIDER's willingness to provide support. SURFRIDER will not permit sponsors to divert the Foundation from its mission or projects undertaken. 8. SURFRIDER does not discriminate on the basis of race, religion, sex, or national origin for any reason. SURFRIDER promotes the healthy enjoyment of the coastal environment for all people. 9. SURFRIDER and its representatives, affiliations and chapters agree to abide by these principles and all rules and regulations governing non-profit organizations.       Surfrider Foundation Membership   Anyone can sign up to become a Surfrider Foundation Member. Join the Surfrider Foundation using the easy, secure (sent using SSL encryption) form. We totally respect your privacy, too. We also offer special Surfrider Foundation membership packages with Surfline, Longboard Magazine, Surfers Path magazine, and SurferMag. All Surfrider Foundation members receive the following benefits:    - 1 year's worth (6 issues) of Surfrider's award-winning publication, Making Waves    - Discounts at a growing number of retailers and restaurants    - Surfrider Membership sticker    - Surfrider Chapter contact and volunteer information    - For signups $100 and above, you receive a special Surfrider T-shirt   For complete information log on to: www.surfrider.org/

Great Short Story

One More Wave .....

ONE MORE WAVE by Rebecca Heller My arms are tired and my lips are dry. We’ve been surfing for a couple hours. It’s getting dark and I’m getting hungry. I call over to my friend, Shelly, “One more and I’m going in.” She nods at me, the sun is slipping behind Point Dume painting the sky a bright red. Sailor’s delight. Shelly picks up a wave and rides it in. I cheer for her, good ride. I look out to the horizon. Flat. I stretch out my back and jump in the water to get the hair off my face. I sit back on my board looking out, the wind is picking up but still no waves. The salt stings my eyes; I can feel it sticking to my eyelashes and my eyebrows. I look into shore. On the beach, Shelly wraps her leash around her board. I look back out towards the horizon. Nothing. I have time to think. My mind wanders over the day. Some good, some bad. Everything seems less urgent, less important out here. The day seems removed, like I was looking at someone else’s life, everything in perspective. I think about him. He’s across this ocean. It’s earlier there. He’s probably still in the middle of his day, still busy, still at work. I think about paddling in. I know I can’t. Some silly, stubborn surfer rule that I have internalized. I’ll wait. The wind creates chop on the water. I see what I think is a wave and paddle for it hard. Just some wind swell, it dies out as it passes me. I look into shore, Shelly has her board on her car, she’s peeling off her wetsuit and changing into something warm. I shiver, it’s getting darker. I see something. I paddle over, paddle hard. I feel the wave catch my board. I jump to my feet. My leash tangles around my ankles and I go down. The wave kicks me around under water, not hard, just reminding me whose boss. I come up for air mad at myself for missing the opportunity. I paddle back out. “One more wave” has made many a surfer late to work, school, dates, appointments. We’ve amassed parking tickets and been scolded by loved ones by simply not paddling in. Things that seem important when your feet touch the sand, things that are important. But out in the water it’s all about, selfishly about, you. Man and water; man and nature. How hard, how big, how long can you go? I peer out. Still nothing. I pick at the wax on my board. A piece of seaweed floats into my hand and start playing with it. Shelly’s dressed. She’s in her car waiting on me. She won’t be angry, as a surfer she understands. I see something. A wave. A set. I calm myself. Pick the right one. I let the first wave go by and paddle into the second. The chop splashes drops of water onto my face. I paddle harder. The wave picks me up. I’m on my feet; I’m flying. I cruise along the face and the wave breaks in front of me. I crouch down to get around the white water and do. I’m on the inside. The wind is cold on my wet hair. I jump off just as my board gets tumbled in the beach break. I pick up my board and step onto shore.

Who's- Who -Great Article on Stephanie Gilmore

Here's a great article  on Stephanie - Keeping with the theme of learning who's - who

After Coco Ho was eliminated in the semifinals of the Gidget Pro at Sunset Beach, Stephanie Gilmore became the first-ever male or female ASP surfer to win three world titles in as many years on Tour.

WAS THERE EVER A POINT IN YOUR LIFE GROWING UP IN NEW SOUTH WALES, AUSTRALIA WHEN YOU IMAGINED WINNING THREE WORLD TITLES?

No, I don't think there was. I think when I was young I always wanted to win and I was pretty confident I could win a world title straight off the bat, but after doing that everything sort of changed. I started thinking about everything else and what else I could achieve rather than winning multiple word titles. So yeah, it's definitely a surprise to me. I can't even really comprehend what actually happened [Saturday]. It's so cool!

CAN YOU SEE YOURSELF ONE DAY ECLIPSING LAYNE'S SEVEN OR SLATER'S NINE?
It's not something that I'm setting out to do; it's not what consumes me. But, of course, I'm not going to say no. The world titles keep coming and I keep competing. I love traveling the world to surf, and being on the ASP World Tour is pretty special right now because there are so many new avenues for us to head down and the tools are changing. I guess there are some people that think [having the most titles] will make you 'the best surfer ever,' and that's not really the way I look at it. But I'd love to win a few more.

IS THERE SOMETHING YOU WANT TO DO IN YOUR SURFING CAREER OTHER THAN WIN WORLD TITLES?
Yeah I think there's a lot more to it, especially for me. Sure I won the world title, but I came in second in almost every event this year. I wasn't winning. I wasn't the standout surfer at every event and, in my eyes, that kind of bummed me out a little bit. Next year, that's what I'll be looking at. I'll be looking to improve my technique and become more innovative. There's so much room for improvement, it's unbelievable! Also, I want to charge some big waves - I'm such a wuss! I need work on that. Going left. I need to work on that too.

OF THE THREE, WHICH DO YOU CONSIDER MOST REWARDING?
I don't know. They're all so rad in their own way! The first one was mostly a relief because a lot of my peers kind of expected me to win in the first year. In that second year, I was more of the target and everyone was trying to beat me. To defend a world title is really hard and so after I did, it was really satisfying. This time around I almost feel like I didn't really even do anything; everyone lost and I just sat there and watched. But it was satisfying and very enjoyable and I think because it is familiar territory this time around I can use [the win] to benefit the sport and not just myself.

THE NEW GIRLS ON TOUR SEEM TO BE ALL TEENS. WITH THREE TITLES, DO YOU FEEL LIKE A VETERAN?
I do! I mean, I was the oldest girl in the final of the Gidget Pro at Sunset Beach. It was solid Sunset and I was the oldest girl out there and I came in third. Everything's moving so quickly right now with this sport and these young girls are all so talented and disciplined and they know how to win heats. So, yeah. But 'veteran' is such a scary word! And 'retirement' is even scarier!

"I definitely chewed my fingernails off, but it was all worth it."

-- Stephanie Gilmore

YOU'RE 21. [LAUGHS]. DO YOU STILL CONSIDER THOSE GIRLS IN YOUR PEER GROUP, OR DO YOU SEE YOURSELF AS A COUPLE AGE GROUPS AHEAD?
I feel like I'm in the middle. There's a group of girls who have been on tour for 15, 20 years, and then a group that's been on for 10 years. Then there's a big gap before you get to me and Jessi Miley-Dyer and some of the girls floating around in that group and then there's this whole new guard of girls - heaps of them - coming in. I love hanging out with the younger girls and being fun and going shopping with Coco [Ho] and Laura, but I feel like I'm a little older. It's weird.

HOW MUCH DOES CONFIDENCE IN YOUR EQUIPMENT FACTOR INTO YOUR OVERALL APPROACH?
Having confidence in your equipment takes a huge weight off your shoulders before any heat; especially here in Hawaii. You want to know that when you're taking off at Sunset and you're doing like, a half hour long bottom turn before you can actually turnout the face, that your fins are going to stay in and that you can put it on rail and its going to respond well. That's been one of the things I've been working on with my shaper this year.

HAVE YOU CHANGED ANYTHING IN YOUR EQUIPMENT OVER THE LAST THREE YEARS?
Definitely. I think girls go through a stage, you know, where you hit puberty and grow boobs and hips, and I guess your boards get a little bit bigger at that point. Then you start to learn about why you have a concave in your board and why you want to use a shorter board in sucky waves or why a certain board is going to fit well in the pocket. Some things were always based on instinct or intuition, but now I'm learning about what I want and why. It's really important.

DID YOU HAVE BUTTERFLIES HEADING INTO THE GIDGET PRO?
I was so nervous! I remember being pretty relaxed throughout the year, and then we get to Sunset, which is so scary, and the world title is on line. The Triple Crown is on the line. There's so much that can happen. I definitely chewed my fingernails off, but it was all worth it. It's all part of the package.

DO YOU DRAW INSPIRATION FROM ANYTHING OUTSIDE OF SURFING?
Yeah. I always look at tennis and I'm such a big fan of Roger Federer. He's so incredible and I love the way he carries himself. He can be smashing somebody and not even sweating, or he'll be in a situation where he's losing and in an instant, turn it around. He's like a machine. I think that's so fascinating. And then there's Maria Sharapova who is 21 or 22 and she's the face of women's tennis. She's such a powerful woman, but still a fun young chick as well.

WHO'S SURFING WERE YOU MOST IMPRESSED BY THIS SEASON?
I'd have to say Silvana [Lima]. I mean, she's a pretty obvious pick there because something just clicked for her and now she's so confident and pushing the limits. She's going to be a threat for the next few years.

HOW AMPED ARE YOU TOO HAVE CARISSA [MOORE] ON TOUR NEXT YEAR?
Carissa is an incredible surfer. I was actually following her around a little bit at Sunset. I'll admit it. I've seen her go from a 12-year-old phenom with all the expectation that comes from that, and she hasn't cracked under all the pressure yet which is cool. That's says a lot. She's surfing really well right now and she's figuring out her boards. We went and watched New Moon together the other night. She's a cool chick.

WOULD YOU LIKE TO SEE ANY IMPROVEMENTS TO THE WOMEN'S TOUR?
Of course, I'd love to see more events and beautiful waves and all the obvious stuff. But we now have a vote on the ASP board and I really think things are headed in the right direction. It's really about the ASP working with the girls to make sure we find something that suits us and utilizes all the girls on tour, their personalities, and the lifestyle that we live.

DO YOU THINK YOU PERFORM DIFFERENTLY IN AN EVENT - SAY SNAPPER OR SUNSET - THAT THE MEN ALSO COMPETE IN?
I think it's good for us to have a few events with the guys because I feel like we get more coverage that way. People who are logging online to check out the men might catch the girls too. It generates more attention for us. And then watching the guys [as a competitor] can help motivate the way we the approach a wave. It's good.

WHAT ARE YOUR THOUGHTS HEADING INTO THE BILLABONG MAUI PRO AND PERHAPS ANOTHER TRIPLE CROWN?
I'm so excited. It's basically just going to be like having a holiday. Of course, I love Honolua Bay. It's one of the most magical places in the world, and to surf it with nobody out is really special. There's been a good swell around so I'm hoping we get some good waves too. Other than that, I'll probably play some golf and hang out.

Article from surfer website 12/3/09

Women In Surfing - Who's - Who

Shelia Anater Ralston - She and her sister Sharon Anater Hansen started surfing in 1956, after watching a young women Charlene Mohaus Prall, come down the beach with a big paddle board out at the river mouth, they looked at each other and said, "we can do that".

Shelley Merrick - Shelley was born in Texas where her father was stationed during World War II. Her parents settled in Malibu, CA in 1946 and was raised all her life on the beach at Latigo Shore Drive, a right point break. She started surfing in 1955 when she was 10 years old. She surfed in her first contest at the age of 15 in the United States Championship at Huntington Beach in 1960. In 1963 she was the second woman to ride for Dewey Weber on the Weber Competition Team.

Rosemari Reimers Rice - Born and raised in Hermosa Beach, California. Started surfing in 1954, at the age of 14. Learned to surf with the help of her husband Johnny Rice. He also shaped and designed her first surfboard, a blue balsa with Rosmari written in yellow across the nose. They run Johnny Rice custom surfboards.

Daize Shayne- Daize Shayne's family moved to Hawaii when she was only 6 months old. She decided to take up Hawaii's favorite sport surfing at the age of 16 years old. What helped her to be able to surf was a supportive principal at her high school that allowed her to surf whenever as long as she got her work done and she graduated with honors from high school. The ocean lover Daize was ambitious so she taught herself how to surf as a kid growing up in Hawaii. Daize worked hard and eventually won many surfing competitions.  In 1999, Daize won the World long board Championships; she won first place as well as in the Quicksilver Winter Classics that same year. In the 2000 World Longboard Championship, Daize won 2nd Place. During the 2003 season, she won the Converse/Longboard Nose Riding Championships and she was a finalist for Action Girl of The Year. In 2004, she won the World Longboard Championships. Since then, Daize has not been surfing as much even though she still loves it. The largest wave she's ever surfed is a 12 footer.

Keala Kennelly-got her first surfboard 5 years old. Her dad taught her how to surf growing up in Hawaii. She looked up to her brothers who she competed with all of the time growing up. They inspired her to work hard and become a better surf. She grew up surfing with the Andy and Bruce Irons and they were her role models. She even beat them when she was younger.  She started surfing in the girls division of US Surfing Championships. She finished 3rd in 1992 and 2nd in 1993 and 4th in 1994. Keala placed 3rd in 1994 world championships. Keala won the 2001 OP Boat Challenge in Indonesia and won the Teahupoo event four times. She was ranked world number 4 in 2002. Keala was runner up to Beachley in 2003. She surfs with a goofy stance. She is known for riding the biggest tow-in wave by a woman. Keala prides herself on not being the typical girly surfer. She works to make herself known on the scene as woman that will not be objectified by men. She is a strong sense of self worth and believes men and women surfers should have a level playing field.

Working on the popup!

Ok gals, I know its winter and most of you haven't been out so what are you doing on land to work on your surfing? Well here's a quick overview on what you can be doing everyday to help you with surfing. Try this simple routine 1-3 x a day. All it takes it about 5 mins and the pay off is well worth it.

Exercises~

First do 15 Popups, followed by 25 pushups, and then finish with a plank 3 x for one minute.

Below I  have shown you how to do a popup and a plank. If you go to the archive I wrote about pushups and the different ones you can use.....so check it out!  Get in to it!

Pop Ups~

• Lie face down with hands directly below your shoulders
• Draw belly button towards spine
• In one quick move, push up off the floor bringing both feet forward into a surfboard stance
• Return to start position and repeat 15 x
• Practice both legs, even if you are regular or goofy to avoid any imbalances and improve skill

Plank~

Lie face down with elbows directly below your shoulders and toes on mat pushing heels into the air Draw belly button towards spin. Hold for one minute If this is to hard break a min into 2 30 seconds or if this is easy then raise one foot in the air for 30 and then repeat with the other Return to start position and repeat 3X

The 4 C's -

So whats the whole 4 C's about....well its simple! Mental ability to surf~

The 4 C's Concentration, confidence, control and commitment. Generally considered to be the main mental qualities that are important for successful performance in most sports.

Concentration - ability to maintain focus
Confidence - believe in one's abilities
Control - ability to maintain emotional control regardless of distraction
Commitment - ability to continue working to agreed goals

Yes gals along with working our physical bodies we also need to work our mental.  How many times have you said I am going out and then found a excuse why not too?  or maybe second guessed yourself because everyone in the water is better than you? Well no worries, we all do it, but it's something we should work on for surfing and well lets face it life!

So here is my weekly suggestion.  Try to take 5 minutes a day for yourself. Take this mental break to remind yourself how great you are and how you will try to do something surfing related this week....aka push ups! And then do them. You will feel better about yourself and your commitment to surfing.

Working on the 4C's will not only help your surfing ability but your whole life!

Surf Tips

Pre-Surf Warm Up

So I know all us surfing gals get super stoked to hit the waves as soon as our feet hit the sand but we need to take a moment for ourselves. Warming up is a good habit to get into and it will also allow you to watch the surf and understand the conditions at hand. I know, its VB but it's always good to do both!!! Watch and Stretch is the way to go! And if you are cold and also tight, then this could lead to a possible injury. To start, warm up the body with a gentle jog down to the beach. It will get you too the water's edge quicker, giving you time to stretch out those nicely warmed muscles before going in.

Even better 3-5 surf salutations is a great warm up for the muscles and prepares for the session. The more repetitions you do the more your body and mind is prepared to hit the waves.

A series of Surf Salutations and triangle poses before heading in.....

Push-Ups - A Surfing Gals Secret

Push-ups are a great way to stay fit and strong, they work your entire back, chest and arms, and can be done anywhere, anytime, making them a super-duper, duck-diving necessity.

When you duck-dive your board through a wave  it requires a lot of upper body strength, and you’ll also need en­durance to make it through each set of waves. If you burn out after one set and have to turtle-roll your way through the next or even worse, bail your board and swim down, then the fol­lowing exercises will benefit you the most. Practice these moves 2-4 times per week over the next 3 months and watch your duck-diving skills and fitness level improve dramatically!

The following 3 moves work together to tar­get your entire upper body including the ab­dominal muscles, as well as the buttock and leg muscles, that is, if you use proper form and are doing them right. All three moves can be performed in “traditional” pushup position or in “girlie” pushup position, or a combination of the two depending on your fitness level.

Warm-up: (arms should be directly beneath the shoulders)

1st set: 6 girlie pushups

2nd set: 10 girlie pushups

Stretch: Gently stretch your shoulders and wrists for 2 minutes before continuing the exercise routine, these are key joints in pushups and its important to protect them.

GIRLY

PUSH-UP (warm up)

While performing pushups in the bent-knee position (a.k.a. girlie push-ups), you may feel like you’re not really working very hard, but this is actually an es­sential way to start your workout by gently warm­ing up the chest, arms and back without straining or pulling them. Let’s call it “prep work”. It’s also a great way to finish a set if you’re extremely tired but are determined to finish.

A girlie push up is performed exactly like a traditional push up when it comes to hand placement, but the key here is to place your knees on the ground, pro­viding support to your core and assisting the arms (placed slightly farther than shoulder width apart), and shoulders during the push-up movement.

When you can complete all 3 exercises (3 sets each) in the “girly push-up” position without excessive straining then you should begin performing the exercises in the traditional pushup pose.

1. Lay on your stomach on the floor as if you were going to do a regular push-up.

2. Place your hands flat on the floor so that your elbows are up and out ward at a ninety-degree angle. (This is proper form for any push-up.)

3. Keep your knees on the floor as you push your upper body up and off of the floor. Be sure to keep your torso as straight as possible from the top of your head to the bottom of your spine. (Don’t forget to keep your elbows at a 90-degree angle.)

4. Slowly lower yourself down to the floor, keeping your back straight, as far down as possible without your body or nose touching the floor. Repeat steps 1-4.

TRADITIONAL PUSH-UPS

The traditional push-up can be one of your favorite exercises once you build up your strength, but it’s important to keep your body straight and not allow the lower back to sag towards the floor. Breathe throughout the en­tire exercise.

1. Lie flat on the floor or another hard surface that can support your body weight. Keep your feet together.

2. Place your hands slightly farther than shoulder width apart with your palms on the ground. Curl your toes upward (towards your head) so that the balls of your feet touch the ground.

3. Raise yourself using your arms. At this point, your hands and the balls of your feet should be supporting your weight. (This position is called “plank,” which is used for other various exercises. This is the beginning and the end posi­tion of a single push-up.)

4. Make sure you’re balanced and steady, then slowly lower your torso to the ground until your elbows form a 90degree angle. Keep your head facing forward and try to keep your nose pointed directly forward as you’re lowering down. Breath IN as you lower yourself.

PAUSE… Then raise yourself back up by attempting to push the ground away

from you. Breathe out as you push. The majority of your power will come from your shoulders and chest.

Continue the push until your arms are almost straight but do NOT “lock” the elbows. Repeat this step for the remainder of the exercise.

WIDE-ARM PUSHUPS

Wide arm push-ups really activate the upper back muscles and chest and you should notice a tremendous growth in strength after doing these consistently for a month or more.

Wide arm push-ups are performed exactly like the tradi­tional push-up, the only variation is the placement of your hands and arms. Arms should be at al­most twice your shoulder width.

TIP: Try performing this exercise in “girlie push-up” form (knees on the floor) until you’re comfortable with the position and are strong enough to support your full weight.

DIAMOND PUSHUPS

Again, this exercise is performed ex­actly like a traditional push-up, only the placement of your hands is different. Place your hands close together, with your index fingers and your thumbs touching, forming a dia­mond shape - then slowly lower your body towards the ground- just like a tradiitional push-up. These are hard!

So go work on your push ups. See you in Class Jan 9th~M