Going out for a surf session first thing in the morning can make for a truly blissful day. But, if you don’t fuel up before you hit the waves, it could leave you feeling low energy and even dehydrated.
The intense cardio of paddling combine with the thrills of riding are a great way to get your heart pumping. You’ll need to fill up on proteins to keep you feeling fueled and water to keep you hydrated while you’re out hangin’ ten.
At their smallest level, foods can fall into one of two categories, micronutrients or macronutrients. Proteins are a macronutrient. They help you build muscle (which is why they are often referred to as the building blocks of life).
When properly hydrated the body can thinking more clearly, act more quickly, and avoid feeling cramped up after an intense surf or yoga session. Water is also the means by which nutrients are delivered to your organs.
Sometimes drinking our eight glasses of water a day can get away from us. Eating foods that have a high water content can help you boost your water consumption. Melons, celery, and grapes are all high water content foods.
The ultimate breakfast to fuel your morning surf session would be packed with protein and fiber, full of vitamins and minerals, and be super-hydrating. But you can’t be expected to eat the same thing everyday, so this food should also be versatile and easy to enjoy.
Seeds and nuts are generally high protein and loaded with good-for-you fats. This makes seeds and nuts great for fueling the body any time of day. There is, however, 1 seed that is particularly perfect for a pre-surf breakfast. This seed is unique in that it absorbs up to 27 times it’s own weight in water. Then. slowly releases it, hydrating those who consume it.
What is this nutritious, hydrating seed? Chia seeds!
(Yes, the same seeds from this classic commercial. ch-ch-ch-Chia!)
“Chia seeds are a nutritional powerhouse, with a tasty, nutty flavor” describes Yael Grauer in an article for the Costco Connection. A member of the mint family, chia seeds are safe to eat. They have been given the recognition of being an official food item by the Food and Drug Administration (FDA) of the US. But before you go snacking on the terra-cotta sheep sitting on your windowsill, keep in mind that those seeds have not been approved by the FDA.
Chia seeds are particularly great for surfers and other athletes. “They give you a lot of calories, they go down easy and they don’t disturb your digestion at all, which is perfect for running,” says nutritionist Kurtis Frank, a researcher at Examine.com.
Chia’s Noteworthy Nutritional Benefits
Chia seed contain more iron than flax, hemp, sunflower, pumpkin, and sesame seeds. Two ounces of chia seeds contains about 8 mg of iron. Iron gives a tired body and mind energy as it carries oxygen to the muscles and organs.
Chia seeds are high in fiber to the tune of 10 grams in every 2 ounces. Read what Natural News highlights as the top 10 health benefits of fiber.
Chia seeds are loaded with calcium. The only seed with more calcium than a chia seed is the sesame seed. Calcium is vital for strong bones and teeth.
Chia seeds are rich in healthy omega-3 fats and contain more alpha-linolenic acid (ALA) than any other known plant. “ALA is anti-inflammatory, helps support the cell membranes, and may stop cholesterol from getting too high,” Frank says.
There are so many ways you can incorporate chia into your breakfast!
The folks over at the Kitchn.com put together this great list of 5 ways to eat chia seed for breakfast.
Huffingpost shared their recipe for Banana Chia Seed Bread which would probably be a delicious morning muffin. (Especially if made with Hawaiian apple bananas!).
And in case you want to add chia to some of your other meals, here is Crazy for Chia’s 10 Must Make Recipes Using Chia Seeds
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Taking that time for yourself and connecting with natural during a morning surf session is so fulfilling! If you’d like to learn to surf in the warm waters of Maui, you should check out our surf vacations for women.
SwellWomen asks and Lacy answers in this interview with an inspiring woman business owner. Lacy Colley is a self-proclaimed foodie from Texas now living as an expatriate on the island of Anguilla in the Caribbean. She is also the creator and editor behind the travel blog, expâté (theexapate.com).
Q: What is the purpose behind expâté and how did you come up with such a fun and creative name?
A: The idea behind expâté is to connect others living a life through travel, culture, exploration, and the unknown. I’m personally a bit of a foodie, so the name came to me naturally. Being married to a hotelier, we move and meet new people frequently, so connecting can be trivial, although very rewarding. The expat community in Anguilla has been one of the best I’ve been welcomed into, so I hope to share with others my stories and give them a taste of the multifaceted culture of the Caribbean.
Q: What has starting your own business and blog taught you?
Starting this venture in November of last year is always a writing work in progress and I’m looking forward to what’s in store for 2014. Setting off on my own as a social media consultant and founding expâté has put me in touch with a new realization – success starts with liking yourself, what you do, and how you do it. Once you have this daily positive energy in place, everything else in the universe seems to align.
what you do, and
how you do it.”
- Lacy Colley, expâté
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Of course you do! You are a not just a mother, a wife, a surfer, a yogi, or a friend. You are spirit. A soulful women who contributes to this world on a daily basis. As Angelina Jolie once said,
“Figure out who you are separate from your family, and the man or woman you’re in a relationship with. Find who you are in this world and what you need to feel good alone. I think that’s the most important thing in life. Find a sense of self because with that, you can do anything else.”
If you’re ready to book your women’s surf and wellness vacation click here. Otherwise, here are a few questions to ask yourself as you consider whether a SwellWomen surf vacation is right for you…
It takes a strong woman to juggle all the responsibilities of life and business at the same time. Consistently being pulled in multiple directions can be draining. All too often, tending to our own needs as women for relaxation and rejuvenation aren’t at the top of our to-do list.
Let the warm aloha spirit embrace you as you enjoy your women’s surf vacation in the luxurious resort setting of west Maui. The Sheraton Maui Resort and Spa is set amidst 23 tropical acres along a mile stretch of the famous white sand beach of Ka’anapali and next to the legendary Black Rock. Here in this pristine setting, all cares fade away as guests experience the sights, sounds and flavors of Maui.
The thrills of learning to surf and the reward of accomplishment are truly empowering. SwellWomen vacations are designed to help you reconnect with yourself by pushing you to try something new.
There is a reason why surfing was born in Hawaii, the reason is the perfect waves and gorgeous turquoise warm waters – No wet suit required! Both never-ever surfers and intermediate surfers are sure to enjoy their morning surf lesson and recreational surf opportunities throughout their week. The surf instruction occurs both in the water and on the land. You will gain confidence and understand how surfing is a metaphor for achieving your personal goals.
Sometimes our fitness routine gets little, well – routine. Jump start your way to a healthier you with our fat-burning morning surf sessions and strengthening yoga practice. “Even when you don’t get up on that board, it’s an amazing workout,” assures Samantha Brown, a host on the Travel Channel. SwellWomen surf vacations made Health magazine’s 10 Most Slimming Vacations list!
Alright, this one might be a bit of s stretch, but did you know? Money spent on experiences, rather than material goods has been shown to lead to more happiness (Nicolao, Irwin, & Goodman, 2009).
Between the amazing island views, clear turquoise waters, and blissful wellness activities, how could not catch yourself smiling a little more than usual? Here are a few reviews from past guests who were truly happy to have experienced a SwellWomen surf vacation:
SwellWomen Alumn Bonnie Stevens is an Emmy award-winning journalist, author, and broadcaster. In May of 2013, Bonnie wrote this inspiring article about the Business of Play. In the article, she encourages professionals everywhere to get fit for business. Here is an excerpt from her post:
“Whether you are a doctor, appraiser or rocket scientist, serious business people are taking play seriously and romping in the rewards. Those in the business of play say the benefits are visible. Experts say play can improve your bottom line.”
The Yoga and Wellness Experience is an important element of your SwellWomen surf vacation. There is no better place to tune into your well-being than on the magical island of Maui. Guests leave our surf and wellness retreats not only feeling refreshed, rejuvenated and inspired, but they also feel ‘The Bliss’ of experiencing a renewed sense of enjoyment for life, family, and even their career.
Join our community of supportive women and stay up to date on the latest wellness and surfing news by liking our Facebook fan page.Read More »
In celebration of Maui being voted the #1 island in the world by the readers of Conde Nast Traveler for its 20th consecutive year, we are counting down 20 must-do activities for your next vacation to Maui. In the first part of this 4 part blog post, we covered 5 of the traditional Hawaiian vacation spots to visit on Maui. Section 2 explored 5 more must-do activities on Maui that will involve suiting up and diving in.
For this third part of the series, grab your sunglasses so you can enjoy these 5 must-see sights on Maui for your next vacation.
10. Whale Watching – South Shore, Maui
The whales come to Maui during our winter season to give birth and mate. They choose Maui because of the warm water temperature, our topography, and the lack of predators. Average adult whales are 45 feet in length and weigh over 90,000 lbs. The baby whales are born at an average of 12 feet and 3000 pounds. These are the most beautiful and intriguing mammals to see in person.
9. Watch Windsurfers and Kite Boarders – Ho’okipa Lookout, Maui
Located on the North shore of Maui just off of the Hana Highway, Ho’okipa is known not only for its amazing surf, but also as a world-class windsurfing spot. Five minutes past the surfer town of Paia is a world-renowned surfing and wind-surfing destination. Ho’okipa Lookout is a parking lot on the edge of a cliff overlooking the action. During the winter months, when the North Shore surf is up, this is a great balcony for watching the best surfers, windsurfers, and kite boarders in the world shred. Check out these pictures of great wipeouts at Ho’okipa.
8. Embrace a Breathtaking Sunset -
Whether you watch from the sandy beaches or up at the crater of the volcano, watching a Maui sunset is a blissful experience. Our SwellWomen guests embrace a breathtaking Maui sunset on a Dinner Sail aboard a luxury catamaran.
7. Watch World-Class Surfers at Jaws – Pe’ahi, Maui
Jaws is Maui’s biggest tow-in surfing wave, and the yearly Billabong XXL Global Big Wave contest has listed Jaws as the winning break more than any other place. This wave gets to be between 30-70 feet and is not for the novice. You need to be towed into the wave and it certainly draws crowds of people to watch. The top names in surfing flock to Jaws when it is going off – and mere mortals like us follow to watch in awe.
6. Luau Show -
Discover the remarkable stories, history, and culture of Hawaii through the songs and dances of Maui and the Pacific. Watch the show, taste the local cuisine, and enjoy the experience.
NEXT: Watch for Part 4 of this series coming in December 2013 – [#5 - #1] 20 Must-Do Activities for Your Next Trip to Maui – Part 4Read More »
SwellWomen Surf Vacations is located in Hawaii, the birthplace of surfing. With warm water temperatures, the world’s best waves, and plenty of Aloha, Hawaii is THE best place on earth to attend a women’s surf camp.Read More »
In celebration of Maui being voted the #1 island in the world by the readers of Conde Nast Traveler for its 20th consecutive year, we are counting down 20 must-do activities for your next vacation to Maui.
In this first part of this 4 part blog post, we covered 5 of the traditional Hawaiian vacation places to visit on Maui. In this portion of the series, we explore 5 more must-do activities on Maui that will involve suiting up and diving in.
15. Snorkel Honolua Bay – Kapalua, Maui
Surrounded by protective cliffs, this peaceful turquoise snorkel spot is part of the Marine Life Conservation District. Since fishing is not allowed and coral lines the sea floor, Honolua is a destination for both the fish and the tourists. Many have spotted turtles and even dolphins in these clear tropical waters. When the swell is right, Honolua hosts some of the most popular waves on Maui. Read more about surfing Honolua Bay here.
14. Take a Dip at Big Beach – Makena, Maui
Big Beach is a long, wide, and undeveloped sandy beach on Maui’s south shore. It is impressive with huge views and a large shore-break. Beware the strong break when the south swell is up, but don’t miss the show of locals doing tricks on their boogie boards. The sandy bottom beach with clear water and views of the surrounding islands makes for a blissful place to go for a swim.
13. Cliff Jump at Black Rock – Ka’anapali, Maui
Black Rock was formed from one of the last lava flows on the west side of the island. It is a rocky outcrop at the far North end of Ka’anapali Beach. Some daring tourists climb the rocks to take a nearly 20′ plunge into the waters below. If you’re not ready to take the plunge yourself, don’t miss the nightly torch lighting ceremony. The ceremony includes live music, a hula dancer, torch lighting, and a cliff dive.
12. Swim Under a Waterfall – Twin Falls, Maui
For an easily accessible string of waterfalls, Twin Falls is your best bet. It is located at the beginning of the Road to Hana. The parking lot can quickly get crowded, but with many trail options and plenty of waterfalls to share the space rarely gets overcrowded. Don’t forget to bring your towel and be cautious of rising water levels.
11. Try Surfing or Stand Up Paddleboarding – Lahaina, Maui
Stand-Up Paddle Boarding, also referred to as SUP-ing, is a rapidly growing global sport originating from – you guessed it – Hawaii. There is a reason why surfing and SUP-ing were born in Hawaii. The reason is the perfect waves and gorgeous turquoise warm waters! No wet suit required!
With the perfect surf break including views of the Maui west side mountains, both never-ever surfers and intermediate surfers are sure to enjoy their morning surf lesson and recreational surf opportunities throughout their week. Expect rolling waves to greet you each morning and glassy waves to end a perfect day. Suit up and learn to surf with some of Maui’s best surf coaches. The warm tropical waters and calm west side breaks are perfect for learning to surf. Hang ten and show your aloha spirit!
NEXT: Watch for Part 3 coming in mid December 2013 – [#10 - #6] 20 Must-Do Vacation Activities for Your Next Trip to Maui – Part 3Read More »
The Halloween festivities in Lahaina, Hawaii have earned the nickname, “Mardi Gras of the Pacific.” The popular celebration is one of the island’s largest holiday festivities of the year.
Each year over 25,000 people come to Lahaina’s Front Street in Maui. Crowds begin to gather in the late afternoon to kick off the event with annual Keiki Parade. The county closes off the nearby streets to all vehicle traffic well into the evening. As the sun sets, the streets fill with colorful costumes, contests, and plenty of entertainment.
“The outrageous costumes, the happy enthusiastic people, the good laughs with friends… From what I can remember, it was the best night of my life! “ -Jeff Scheer, Maui Resident
Check out the Lahaina Halloween photo gallery for great costumes ideas. If you think you have a prize winning costume, suit up and make your way to Banyan Tree Park to battle fellow contestants for a cash prize.
“I had no idea how big Maui is for Halloween! We arrived in Lahaina with what I thought were pretty good costumes. We then realized how serious people take this event after seeing all the incredible costumes. Next year, I’ll be doing a little more than throwing something together last minute. I want people to enjoy what I’m wearing as much as I do them!” -Susie Baker, Big Island Resident
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For all you girls huddled somewhere cold and landlocked, here are some fabulous reasons why you should never, ever think to attend a women’s surf vacation.
I mean, seriously, why would you want to go to a women’s surf camp when you can stay on your couch in your living room doing the same old, same old? Those old reruns on TV are pretty riveting aren’t they? I personally love the thought of watching Friends again, right from the very beginning.
Who wants to get on a plane and go somewhere nice and warm and tropical? Who wants to participate in a women’s surf camp week with yoga? If I haven’t managed to convince you yet that your next vacation should be spent in your living room, preferably still cooking meals and cleaning for the rest of the household, then here are some other excellent reasons to not attend a women’s surf camp.
1. You Will Get In Shape. Who wants to lose a few pounds and shape up? What a horrible thought! I kind of like my flabby bits on display in my bikini. Getting toned muscles and a fantastic physique is certainly not on my agenda. I definitely wouldn’t want to wow all my friends with a new figure and great looking arms. I welcome the middle age spread and the couch butt, even if I’m not middle aged yet. Going to a women’s surf camp and doing surf and yoga for a week could really banish some of that cellulite. Doesn’t ironing help with flabby arms?
2. You Will Make New Friends. Who has time for new friends? Who needs new friends? Especially ones with similar interests. What a drag having more people to e-mail Christmas and birthday cards to. Imagine having a new set of friends who would like to go to the same sort of places as you for your next vacation.
3. You May Quit Your Job. Aren’t you happy complaining about your boring job and your awful boss? Why would you want to go to a women’s surf camp and risk being inspired to change your life? I recommend sticking with the terrible job and being miserable. I mean, how many more years before retirement? What have you got to lose?
4. All Your Vacations Will Be Surf vacations. Once you get the surfing bug you will want to travel to places with beaches and sun and surf. Why would you want to put yourself through that sort of misery? Where would you rather vacation, Hawaii surf or cloudy London? Why would you want to pack a bikini in your luggage when you can just as easily force in a rain coat, umbrella and thermal underwear? Spending the rest of your life in surfing locations sounds really grim. Too much nice warm sparkling blue water for me. Give me smog, clouds and crowds any day.
5. You Will Get A Leash Tan. How inconvenient! That strip of white skin around your ankle that proves you have been off at a women’s surf camp and having fun. People might think you know how to surf.
6. You Might Develop A New Interest. Isn’t your day already full enough with cooking and cleaning for others? Why would you want to have an interest of your own? Don’t you have some shirts you can mend or some ironing to do? Multi-skilled women are not meant to be self indulgent creatures with their very own hobbies. You might start getting inspired to do other things outside the home.
7. You Might Not Want to Ever Go Home. Who needs to chill out? Who needs to be self indulgent while they get their massage? Why would you go to a women’s surf camp for all those things when you can easily cook, clean, shop, and care for others? Why would you want to have a break? Especially a vacation involving wellness, surf and yoga.
You can see how disastrous attending a women’s surf camp could be for your physical, mental health and well-being. Taking surf lessons, receiving a massage, and practicing yoga daily can be a bit much. Stay at home and catch up on the ironing (and the housework, and the reruns). Leave the women’s surf camp for someone else. The palm trees are not beckoning you, that is your boss, partner, and day to day life calling you. Are you going to answer?Read More »
I will never forget the day I caught my very first wave.
For a quiet morning, the little corner shop was bustling with activity. A giddy group of soon-to-be surfers gathered for a picture in front of a wall of surfboards. Just a few steps away, an older couple was trying on rash guards and lathering up with sunblock. A father and son scurried past to admire the enormous longboards lined up against the wall.
“Good Morning!” A smiling surfer chick greeted me as I stepped inside the store.
It was June of 2013 and I was about to take my very first surf lesson. I came to the lesson by myself, but never felt alone. From the photographer to the instructor and fellow surf students, everyone had come up and introduced themself. Our group included myself, a friendly middle-aged husband and wife on vacation, and our surf instructor, Kevin.
My anticipation and excitement grew as our group walked the path to the shoreline. Our blue surfboards were lined up on the sand ready and waiting to carry us out to the break. Despite the cloud cover, the view was inspiring. Who have guessed I’d get to experience my first surf lesson in the warm Maui waters?
I was doing my best to savor this moment. I noted Kevin’s calm and reassuring tone as he shared surf etiquette tips and proper stance. I felt the cool breeze and smelled the salty air. I dug my toes into the warm sand.
Before I knew it, I was laying on top of my surfboard looking out to the break and paddling diligently. Kevin encouraged me and coached me as our group coasted over coral through the clear tropical water.
Just before reaching the break we stopped. From here Kevin would paddle out to the break and call us over one by one to teach us how to surf. It was here, wading by the buoys, that I got a taste for the comradery and energy that must exist in a surf lineup. We would cheer for each other, laugh with others, and share stories.
Each time my turn came around, I was determined to paddle out to the break quickly and confidently. It is much tougher than it looks. Despite trying to prepare by doing push-ups on my living room floor the week before, my arms and shoulders were tired by the time I reached Kevin.
I looked back to see a small wave making its way to shore. I was perfectly positioned in its path. My instructor encouraged me to paddle hard. “Up! Up!” I could hear him say. Just as we had trained back on the beach, I arched my back, put my toes to board, and sprang up. My feet weren’t quite positioned right, my hips were facing the wrong way, and I nearly lost my balance – but – I did it! I was surfing!
As each turn passed, I grew more comfortable and confident. I learned how to position myself on the board, and tested out my skills with steering and pumping to try to make the ride last a little longer. There were wipe outs and missed waves, but there were also moments of sheer bliss.
It was exhilarating. It was confidence building. It was empowering. And that is why I will never forget the first time I learned to surf.
What was your first surf experience like?
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According to the New York Times Bestseller, The Happiness Project by Gretchen Rubin, there are four ways we all enjoy events in our lives: anticipation, savoring, expression, and reflection.
First, there is anticipation. These are the moments of dreaming and visualizing all that could be. Looking forward to what is to come is part of the journey. It has the power to motivate, inspire, and lift our spirits.
Second, we savor every detail. This is the experience itself. Being in the moment of that which we have anticipated. Seeing your vision come to life. In joyful times, take note of all the senses – tastes, touch, smells, sounds, and sights.
Next, there comes expression. This is the opportunity within the experience when we get to share our experience with others. By expressing our emotions we can heighten our enjoyment.
Lastly, we reflect. We look back on the joyful memories. Taking lots of pictures is a great way of keeping a visual record of the moments. Smells can also boost recall of memories often bringing up similar emotions.
Now, what prompts me to bring this up? Well, I am currently in the state of anticipation. In less than one week, I will try surfing for the very first time!
I find myself day dreaming about popping-up on my board and catching my first wave. I like to think I’m being pretty realistic about it, knowing I will fall many times before I find my balance.
Sitting on my living room floor, I’m motivated to do a couple of push-ups each night to build my muscle for paddling. Each set of push-ups ends with a practice pop-up on my imaginary surfboard while humming a tune that is meant to sound like a surf song, but reminds me more of the theme to Batman.
I’ve even been tempted to run out and buy a new swimsuit. But, alas, my budget and busy work schedule has kept me away from temptation.
As Gretchen Rubin explains on her website, “Everyone should be able to pull out a calendar and see at least a few fun things scheduled in the future weeks.” Having something to look forward to is half the fun. What are you looking forward to these days?
If you would love to spend a week reconnecting with the inner you…
If you could use an extra dose of positive feminine energy…
If you want to experience a surf and yoga adventure…
You should book a SwellWomen Vacation on Maui.
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Our mission is to provide inspiration for growth and renewal through surfing and yoga on the beautiful island of Maui. Read our blog or subscribe to our feeds and newsletter to prepare for your surf and wellness vacation or stay in the bliss if you've headed home. SwellWomen discusses surf, health and Maui lifestyle with news tidbits and useful tips.