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Rachel Goetting

No Equipment Arm Workout

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Traveling to a regatta? Need a quick workout with no equipment? Today I have an arm workout that requires no equipment at all. That’s right no equipment which means you can do it anywhere anytime! Not having to use equipment is perfect for us sailors that are on the go and want to get that burn in. This workout is about 25 minutes long and is sure to get that upper body burning. Upper body strength is essential to maximizing your sailing performance out on the water!

Getting training in every day doesn’t have to be complicated. No more excuses you can get this arm workout in anywhere! This is a great workout to do on its own, or you can incorporate it into another routine. This no equipment arm workout will help improve your upper body strength for better performance out on the water. Take this along on your next trip or try it at home!

Check out the written workout below and the video with all the moves for this routine. Let’s work on that arm strength for longer and stronger days on the water!

No Equipment Arm Workout:

Warm Up with Dynamic Stretching (3-5 minutes)

Core Activation: (6 minutes 45 seconds)
Mountain Climbers (30 seconds)
Reverse Fly (30 seconds)
Plank (30 seconds)
Inchworm (30 seconds)
15 seconds Rest Repeat 3x

The Workout: (15 minutes 45 seconds total each set of exercises total is 5 minutes 15 seconds)

Plank Up Downs (30 seconds)
Push Ups (30 seconds)
Arm Pulses (30 seconds)
15 seconds Rest Repeat 3x

Diamond Push Ups (30 seconds)
Shoulder Taps (30 seconds)
Lateral Plank Walks (30 seconds)
15 seconds Rest Repeat 3x

Plank Shoulder Taps (30 seconds)
Tricep Dips (30 seconds)
Burpee with Push Up (30 seconds)
15 seconds Rest Repeat 3x

Cool Down Static Stretching and Foam Rolling 3-5 minutes

For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Up Your Performance: Tips To Changing Up Your Fitness Routine

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Looking for a way to up your sailing performance? Looking for a way to change up your fitness routine? Changing your routine and upping your performance is easier than you think. With a couple of easy tips, you can change up your fitness routine! Changing up your fitness routine will not only be fun, but you can better your sailing performance! With these simple tips and fun workout, you will see some significant performance improvements in your daily life and out on the water!

Tips To Changing Up Your Fitness Routine:

1. Step up your intensity
There are several ways to increase your intensity. It could be simple for example decreasing the amount of rest time or stepping up your speed in a workout. You could also do it by adding in drop sets, supersets, and slow reps. You know what kind of workouts you have been doing so think about how you could increase that intensity for a harder workout and better performance outcomes. It doesn’t have to be by much, but by changing it up a little bit every workout, you will see significant improvements in your performance. Up that intensity!!

2. Switch up your exercises/workout
To grow as an athlete and enhance your performance you need to target your muscles with a wide array of exercises and workouts. You need to challenge your body. Switching up your exercises and workouts makes your routine exciting and fun. You may not like doing those burpees but think of all the performance improvements you are going to gain. You don’t have to vary everything you do, start small and adjust exercises and workouts that change up that fitness routine a little bit at a time. Try something new!

3. Set a goal
Setting goals in your daily life are so essential for success. The same goes for your fitness routine. You want to have daily, weekly, monthly, and yearly goals for your fitness performance. Having these goals is what is going to increase your performance out on the water. These goals don’t have to be big, for example, a daily goal could be to complete 50 push ups. You want to think about what your fitness goals are and make a point to accomplish them daily, weekly, monthly, and yearly. Accomplish those goals!!

4. Add a new fitness tool
Adding a new fitness tool can be fun and challenging! I remember when I first started using a sandbag for workouts. It was so challenging, but the results and performance I gained were amazing! You need to try something you have wanted to try and get after it! This may be as simple as trying paddle boarding or biking. It may be a new weight training tool, for example, a kettlebell or sandbag. Check out our previous articles for workouts using these tools: Kettlebell Training: New Workout To Add To Your Sailing Fitness Training and Sandbag Training: Build Serious Strength For Sailing. Try some new and have fun!!

5. Train other muscle groups
When we always use the same muscle groups, we aren’t going to see any major improvements in our performance. By surprising our bodies and using different muscles, we will change our muscles and see better gains. For example, I am trying to work on my grip strength and upper body strength, I don’t necessarily don’t like doing pull-ups, but I know I need them to help improve my grip and upper body strength. Also if you train one thing too often, it can lead to muscle imbalances and injury. Have fun and challenge your body!

6. Increase your weight
A couple of months ago I was ready for a change and challenge. So I decided to up my weight for some exercises. It was challenging at first, but it was fun getting stronger! Make sure you are ready for the weight increase and don’t overload your body. Make sure you don’t compromise form! Any weight increase is going to challenge your body and increase your performance. Increase that weight and watch your strength improve!!

Check out below our workout for changing your fitness routine up. We incorporated some high intensity and new fitness equipment for this routine. You can also watch the video for all the moves for the workout. Have fun using our tips to change up your fitness routine and watch your performance out on the water improve!

Change It Up Workout:

Warm Up with Dynamic Stretching (5 minutes)

Core Activation:
Plank (45 seconds)
Single Leg Squat (30 seconds each side)
Diamond Push Ups (45 seconds)
Switch Lunges (45 seconds)
Repeat 3x with 30 secs between each set

The Workout:

Ski Abs (45 seconds)
Butt Kicks (45 seconds)
Jump Squats (45 seconds)
Switch Kicks (45 seconds)
Repeat 3x with 15 seconds rest between sets

Sandbag Bent Over Row (15 reps)
Sandbag Bearhug Squat (20 reps)
Sandbag Standing Overhead Press (12 reps)
Repeat 3x with 30 seconds rest between sets

Mountain Climbers (45 seconds)
Switch Lunges (45 seconds)
Lateral Plank Walk (45 seconds)
Jumping Jacks (45 seconds)
Repeat 3x with 15 seconds rest between sets

Kettlebell Single Leg Deadlift (15 reps each side)
Kettlebell Windmill (15 reps each side)
Kettlebell High Pull (15 reps)
Kettlebell Shoulder Halo (10 reps each direction)
Repeat 3x with 30 seconds rest between sets

Finish with 1 Mile Run (push yourself!) or Chest/Tricep Superset

Chest/Tricep Superset:
15 Tricep Dips immediately 20 Push Ups
Repeat 3x rest 15 seconds

Cool Down with Foam Rolling and Static Stretching (5 minutes)

For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Hike Longer! : 30 Day Ab Challenge

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Who is ready for another challenge? Hopefully, you have all completed our past 30 day challenges if not you can check them out here: Building the Core: 30 Day Plank Challenge, Leg Strength: 30 Day Squat Challenge, and Mastering The Push Up: 30 Day Challenge. A strong core is essential to you being able to hike longer. In this challenge, you will work your abs helping to build up that core strength and hike longer out on the water! Get ready to work those abs this month!

Check out below the schedule for the 30 Day Ab Challenge. Also below you will find the video with the moves for the Ab Challenge. Remember if you need a break take one, this challenge is about completing the moves, not how fast you can go. After this challenge, you will see great results and will have more strength for sailing! Now it’s time to give your abs a workout! Good luck and get your workout on!

Schedule:

30 Day Ab Challenge

In the 30-day ab challenge, you will have fun while challenging your abs and building strength. By the end of the 30 days, your abs will be stronger which will help to strengthen your core, and you will be ready to hike longer, and stronger! Comment below on how you are enjoying the 30-day ab challenge!

For more information on fitness and nutrition for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing. 

Summer Coming To A Close: Keep Up Those Healthy Habits All Year Long!

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Hard to believe it is Labor Day weekend already! Where did the summer go? We hope you had an excellent summer sailing season and kept those healthy habits all summer long! With sailors getting back to school or transitioning back to a fall schedule we want to help you to keep up those healthy habits. Back in May we posted an article Summer it’s Almost Here!: Tips For Healthy Habits This Summer!. Now that summer is coming to a close we want to provide you with some of the same tips along with some new ones to help those healthy habits stick all year long!

Stick To Your Routine
In the summer your routine may have changed over a little bit from the spring season. Now again you might have to switch things up. However, you want to make sure you find time for those workouts. Maybe this summer you were working out in the mornings, but now fall is here and your mornings are tight. Find another time and make a schedule that you can stick to for the fall season. Sticking to a routine will keep you on track to perform at your top level all season long. Don’t make excuses on why you can’t fit that workout in, make it part of your routine!

Eat Whole Foods
With the summer season ending and fall gearing up maybe your schedule is a little more booked up. Just because that is happening don’t let your diet suffer! We need to remember to eat whole foods as much as possible. Try to stay away from the processed and fast foods. If we let our diet go our performance will start to suffer along with our daily life of feeling great. Make sure at the beginning of the week you do a grocery stop and stock up on all those fresh fruits and veggies. Your body will thank you!

Hydrate
During the summer we tend to drink more water as the weather is a little hotter. But we want to continue that water drinking all year long. Hydration is essential and needs to be remembered all year long. It is key to our daily life and sailing performance. With the temps dropping a little bit we still need to remind ourselves to keep drinking throughout the day. Read Hydration Tips To Boost Your Sailing Performance for easy tips on how to drink more throughout the year.

Get Outside and Workout
The fall is an excellent time for working out outside. The weather is cool but not too cold making pretty much anytime a day great for exercising outdoors. Running, Biking, Hiking, and daily strength exercise are all excellent options to do outside in the fall weather. Find time to get outdoors and workout your body will love the fresh air! With winter coming in a couple of months we want to take advantage of the beautiful weather and our ability to be outside! It also makes those workouts a lot more fun!

Try New Recipes
Summer may have been a busy couple months for you. I know it was for me! Fall is a great time to try out some new healthy recipes at home. With fall approaching we may have a little more downtime to cook at home. Try those healthy recipes you wanted to try now! Your body will love taste testing new recipes and finding healthy options to eat all season long. Try these recipes from our past articles: Looking for a Healthy Snack While On The Water?: How To Make Homemade Granola Bars, Healthy Way To Start The Day: Green Smoothies.

Unfortunately, the summer has to come to close, however, the fall is a great time of year! We still have warmer weather and warm water for sailing! With the seasons changing we want to make sure we are following those healthy habits so we can stay in top shape! Fall sailing is here, and we want to have optimal performance and sticking to those healthy habits will help you get there. Keep working hard and have a healthy and awesome fall season of sailing!

Tips to Working Out and Sailing In The Heat

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We hope the summer sailing season has been treating you well! Hard to believe its almost going to be August. July has brought some hot days here on the east coast, and we expect August will bring some of the same. Even though the temps are hot we still need to be working out, and we are sailing, so we want to make sure we are going about it safely to avoid any heat illness this summer. We need to avoid any heat illness for top performance on the water! These five tips are sure to help you for your hot summer workouts and sailing in the heat.

Tip #1 Work Out At The Right Time Of Day: We can’t avoid our sailing events that happen during the daytime heat, but we can pick a different time to do our training for sailing and workouts. If we don’t have a specific event, we have to try to avoid the hottest part of the day usually around 10am-3pm. The mornings are generally the best time to get that workout in especially if it’s suppose to be a sweltering day. If your training on the water try to push your training session to later in the day to avoid being in the heat. Getting those training sessions in during the cooler part of the day will help to prevent any heat illness.

Tip #2 Stay Hydrated All Day: We all know we should be drinking lots of water on hot days, but sometimes we forget. It’s incredibly important to keep drinking not only when you are working out or sailing, but throughout the day. It’s easy to get caught up and stop drinking for a couple of hours, but on those hot days it’s so important because it’s very easy to start getting dehydrated. Carry a reusable water bottle and set an alarm to keep you drinking throughout the day.

Tip #3 Wear The Proper Gear: On those hot days for sailing and working out it’s so essential to wear the proper gear. When we are working out on those hot days stick to light-colored and loose clothing. They now make lots of fitness clothing that are meant to keep you cool, look into investing in some for those hot days. On the water, you want to stick with items that will keep you cool. Wear light-colored tech clothing to stay cool. Don’t forget your sunglasses, hat, and sunscreen. Another great piece to invest in for out on the water is a neck gaiter. The neck gaiter will not only protect you from the sun but if you get it wet with cold water before heading out, it will help keep you cool throughout the day.

Tip #4 Know The Signs Of Heat Illness: It’s so important to know your body and the signs of heat illness so you can exercise and sail safely in the heat. It’s easy to think that a headache you have is not that serious, but when its hot out you need to take all changes to your body seriously to avoid any further symptoms. Some of the first signs of heat exhaustion are headache, dizziness, fatigue, nausea, and being lightheaded. Heat exhaustion can develop into something more serious which is heat stroke, and this is when a person can suffer from being disoriented or blacking out. If you start feeling any of the signs of heat exhaustion, make sure to stop your activity and get to a cool place. Make sure you inform someone of the symptoms you are feeling when left untreated these symptoms can turn into a life-threatening emergency. Know your body and the signs to avoid heat illness this summer and in the future.

Tip #5 Replenish Your Electrolytes: When we work out or sail in the heat, we are losing electrolytes from sweating. When the temperature is high it’s even more important to replace those during and after our activity as we are sweating a lot more. Lots of sports drinks and energy bars contain electrolytes, but a lot of added sugar also accompanies them. Another way to replenish your electrolytes is by eating whole foods. Some great foods to try are coconut water, leafy greens, sweet potatoes, celery, cucumbers, kiwis, carrots, beans, and watermelon. If you are out on the water or working out and rather not eat food, there are cleaner options for electrolytes mixes. Some of my recommendations are Emergen-C Electro Mix or Nuun Hydration Electrolyte Drink Tablets.

The summer is a great time because the weather is warmer to get outside for working out and sailing. However, the summer can bring the heat! So we need to make sure we are safe when we are working out and sailing. These tips will help you to stay safe and cool this summer! Remember to workout at the right time of day, stay hydrated all day, wear the proper gear, know the signs of heat illness, and replenish your electrolytes. Stay cool for the rest of the summer sailing season!

For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Balance Workout For Better Performance On The Water

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Balance, we all need it to help us perform daily tasks so of course, we need it for sailing! Recently, my husband and I started sailing a new sailboat the RS 500, and we will be traveling to England at the end of summer to compete in the RS 500 Worlds. This is a doubled handed single trapeze boat. So first time in the boat the other day I was getting to test out my balance skills using the trapeze. Fun time, but now time to work a little more on those balance skills! Getting sailing the other day lead me to create a new balance workout. No matter what boat we are going to be stepping into we will need to have balance and stability. These two factors are critical to our performance out on the water. By having strong balance and stability, you will be able to make more precise movements out on the water making gains and improving your skills. Time to get working on that balance!

For this workout, you will need a BOSU ball and dumbbells. The BOSU ball is a great fitness tool to use to help improve your balance skills. Check out the video below with all the moves for the workout.

Warm Up with Dynamic Stretching (5 minutes)

Core Activation:
Plank (45 seconds)
Single Leg Squat (30 seconds each side)
Shoulder Taps (45 seconds)
Split Lunges (45 seconds)
Repeat 3x with 30 secs between each set

The Workout:
1. BOSU Pushup – 15 reps
2. BOSU Balance Deadlift – 5 reps each side
3. BOSU Ball Ski Moguls – 20 reps
4. BOSU Plank Up Downs – 12 reps
Repeat 3x with 30 secs between each set

1. Plank with Flying Plane Arms – 12 reps each side
2. Single Leg Bent Over Row – 15 reps each side
3. Curtsy Lunge With Oblique Crunch – 12 reps each side
4. Weighted Single Leg Deadlift – 12 reps each side
Repeat 3x with 30 secs between each set

1. BOSU In and Outs – 20 reps
2. BOSU Weighted Alternating Lunges – 20 reps
3. BOSU Alternating Knee to Elbow – 20 reps
4. BOSU Weighted Squats – 20 reps
Repeat 3x with 30 secs between each set

-Cool Down with Foam Rolling and Static Stretching

For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Summer it’s Almost Here! : Tips For Healthy Habits This Summer!

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Summer is just around the corner! We couldn’t be happier that warmer weather is finally on its way. It’s been a long winter here in the Northeast, but the summer sailing season is almost here. Everyone enjoys the warmer longer days of summer, however, it’s easy to get wrapped up in summer and forget to follow your healthy habits. We all get busy with our regatta schedule and enjoying a little break that we sometimes tend to forget we have to stay healthy to perform at our top level at sailing events. Today you are going to learn some healthy tips to keep active and keep performing at a high level in your sailing events all summer long!

Stick To Your Routine
In the summer it can be easy to fall out of your routine. You might be remembering to eat healthy, but stop making time for working out. You want to make sure you are making time for everything that is essential to you performing at your best and staying healthy throughout the summer. Your routine may change a little bit in the summer, but you want to remember to keep following it to stay in top shape. For example, during the year you may workout in the evening, but with more time in the summer your workout routine may switch. Make a schedule and do your best to stick to it all summer long, your body and mind will thank you! 

Eat Up Those Fresh Fruits and Veggies
One of the best parts of summer is all the fresh seasonal fruits and veggies! Eat up those fresh whole foods all summer long. Some of the summer seasonal vegetables are bell pepper, corn, zucchini, beets, and cucumber. Some of the summer seasonal fruits are cherries, strawberries, peaches, tomatoes, and blueberries. With a different schedule, it can be easy to forget to eat whole fresh food, but you want to take advantage of all these yummy fruits and veggies all summer long. You will feel better and be providing your body with all the healthy nutrients to help you perform out on the water.  

Hydrate and Hydrate Some More
Hydration is not only key to your performance on the water, but essential to living well. In the summer we need to keep remembering to drink that water! With temps rising and spending more time in the sun, we have a higher chance of being dehydrated. We need to remember to always carry that reusable water bottle everywhere we go. It’s easy to get wrapped up in the day and forget to drink enough water, however, remember to drink up to avoid dehydration and feel better throughout the summer. Read Hydration Tips To Boost Your Sailing Performance for easy tips on how to drink more throughout the summer.

Keep Cool With Water Workouts
Summer means warmer weather and sunny days! Why not get out of that gym and on the water or in the water for that workout? There is a lot of different water activities you can do throughout the summer rather than be stuck in the gym everyday. Some excellent cross-training activities you can do throughout the summer include; swimming, surfing, and paddleboarding. Find different ways to cool down and enjoy the summer weather! You will still need to get those strength routines at the gym in, but take advantage of the warm water and weather for a different workout!  

Don’t Forget Your Sunscreen
Who has gotten sunburned in the summer? I think we can all answer yes to this question. Getting sunburn is never any fun, and it’s not good for our skin. Long days on the water can lead to us forgetting to reapply, but don’t forget this summer! Carry a small bottle or some zinc sunscreen in your lifejacket, so you always have some with you. Also, wear some protective clothing to help block those summer rays. 

Wear Those Shades
Just like using your sunscreen protects your skin, we need to protect our eyes as well. Remember to wear those sunglasses all summer long and protect your eyes. With sunny days on the water it’s essential to remember to wear those shades. Wearing those shades will not only protect your eyes from health related problems, but also from the elements of sand and wind. Always remember to put on those shades before heading out this summer!

Summer sailing season is almost here, let’s make it a summer filled with healthy habits! This summer don’t forget to stick to a routine, eat up fresh veggies and fruits, hydrate, do some water workouts, wear that sunscreen, and don’t forget those shades. Your body will thank you for sticking to these healthy habits throughout the summer and into the rest of the year. This summer be at your top performance with your summer sailing season by sticking with healthy habits throughout the summer. Sail fast and stay healthy! 

For more information on fitness and nutrition for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

One Design Class Profile: 29er

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Looking for a fun high-speed boat for junior sailors? The 29er may be the perfect fit. The 29er is a high-performance youth sailing and training boat. This ISAF recognized class has been quickly growing. Its simple design makes this boat great for all genders and ages, especially youth sailors. Not only is this boat fun and exciting, but US Sailing has identified the 29er as one of the core classes of the Olympic Development Program for both boys and girls, making it the perfect boat for junior sailors striving to compete at a high level. 
The History
The 29er was introduced in 1998 by designer Julian Bethwaite who also designed the 49er. The 29er was born due to the increased need for a suitable 49er youth trainer boat. It took about two years till the 29er was officially launched, in the article History of the 29er written by designer Julian Bethwaite, he writes, “We estimate that, including the five prototypes and the pre-production demonstration boats sailing in Australia, North America, and Europe, the 29er has now had over 5000 hours of testing – a figure that probably has never been approached by any other boat going into production.” The original intent of the 29er was to become an Olympic Development trainer boat for youths which it became quickly; however, this class has not only become popular for that aspect but for the great class the 29er offers youth sailors. This exciting skiff has been quickly growing throughout the world since its launch back in 1998. 
The Boat
The 29er is a two person, single trapeze, asymmetric spinnaker skiff boat. The boat is lightweight with a self-draining cockpit. The 29er has a fully battened mylar mainsail and self-tacking jib which allows the sailors to play the mainsheet upwind and makes gybing downwind easy for the sailors. Optimal crew weight is considered to be 270 to 320 pounds. Sailors around the world sail in mixed crews or all boy or all girl teams. The composite-tipped mast and spinnaker gives the 29er speed and acceleration downwind. With all its high-performance features the 29er is sure to give sailors a fun, fast, and exciting experience out on the water! 

For More Information on the 29er class:
http://29ernorthamerican.org
https://www.29er.org

Healthy Way To Start The Day: Green Smoothies

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Every morning I start my day off with a green smoothie. Some of you may be thinking, gross I don’t want to drink something green! However, despite the color, they taste great, and they provide your body with many health benefits! These health benefits help you to stay healthy and happy to boost your sailing performance and daily life. Green smoothies are fun and easy to make, and its a breakfast or snack you can take on the go. What are we waiting for, let’s learn all about the health benefits and how to make your green smoothie today!
Health Benefits:
Boosts Fruit and Vegetable Intake (especially veggies): 

Fruit and vegetable intake is something that most people struggle to meet every day. Peoples diets are especially lacking vegetable intake. We need to make sure we are meeting these requirements to get all the essential nutrients we need so we can perform our best out on the water. By adding a green smoothie to your diet, you can help to increase your intake of fruits and vegetables helping to provide you with your daily requirements. By adding a green smoothie to your diet, you can help to check off one or more servings of your veggie intake for the day!
Increases Energy: 

If we want to perform our best out on the water we need energy! A green smoothie in the morning or midday can provide you with the energy boost you need. They provide your body with vitamins, minerals, antioxidants, and other nutrients your body needs. Smoothies are made with natural and whole foods, and they combine fruit and vegetables this helps to balance sugar content which in turn provides your body with long-lasting energy. 

Boosts Nutrition: 

Depending on what you decide to put into your smoothie the vitamins, mineral, and antioxidants provided will vary. However, most green smoothies are an excellent source of various nutrients. By blending fruits and vegetables together it helps to improve the digestibility of the foods, making it easier for your body to absorb all the nutrients these foods have to offer. When we absorb more nutrients, we help to enhance our overall performance in sailing and daily life.
Boosts Your Immune System:
If we want to compete at the top level we need to be healthy! No sick days for sailors! By increasing your fruit and vegetable consumption, you are helping your body to stay in optimal health. The vitamins, minerals, and antioxidants help to protect your body against disease. You can also add in specific ingredients that are immune-boosting, for example, citrus fruits and ginger. If you are traveling this can be a great way to keep your body healthy and ready to compete!
Improves Digestion: 

As we already mentioned green smoothies are easy to digest. Since the food is blended your body doesn’t have to work as hard to digest, and unlike juices, smoothies contain whole foods, so they provide your body with fiber. This makes smoothies an excellent option for people on the go looking for something light but filling. Having a smoothie before an early morning training session can help to give your body fuel without weighing you down.
Now that you heard about all the benefits of the green smoothie what are you waiting for, let’s get smoothie making! There are a ton of different green smoothies recipes out there to try. I like to keep my recipes simple and easy to make. Check out below my recipe for the Good Start Green Smoothie. Hope you enjoy!

Good Start Green Smoothie Recipe
makes 1 large or 2 medium smoothies
Ingredients:
-1 medium banana
-1/2 cup pineapple
-1/2 cup strawberries
-1 kiwi
-1/2 cup almond or coconut milk
-2 cups spinach
-optional ingredients: 1 tbsp peanut butter, 1 tbsp flaxseed, 1 tbsp chia seed, 1 tbsp turmeric
Directions:
1. Place all ingredients in a blender and blend until smooth.
2. Enjoy!
For more information on fitness and nutrition for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Nacra 15

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Looking for a youth boat built for speed and excitement? Maybe a pathway towards the Olympics? The Nacra 15 offers just that to youth sailors around the world. This semi-foiling catamaran is one of the six boats endorsed by the Olympic Development Program. The whole idea of the Nacra 15 is to capture youth sailors and have them continue sailing for life. This doublehanded boat requires teamwork and is making sailing fun and exciting for youth sailors all over the world.
The History
The production of the Nacra 15 began in 2015 and was designed from scratch to the ISAF criteria so it could become the official ISAF youth catamaran. The purpose was to replace the older catamarans and create a new catamaran that had a more modern design along with the ability to hold more crew weight. The Nacra 15 is a mini version of the Olympic Nacra 17, and thus creates a pathway towards the Olympics for youth sailors. The Nacra 15 plans on representing the future of cat sailing for youth around the world.
The Boat
The Nacra 15 is a semi-foiling catamaran which carries two curved daggerboards that provide lift. Less drag and more lift makes this boat faster and more exciting! The boat is 15.4 feet long and includes a mainsail, jib, and spinnaker. This official World Sailing youth multihull is exciting and fast but is safe for youth sailors. This boat is an excellent way for youth sailors to learn to work as a team. The Nacra 15 is one of the trainer boats in the Youth Olympic Development Program and serves as one of the pathways for youth sailors on a journey to the Olympics.
For More Information on the Nacra 15:
http://www.nacra15class.com
http://www.nacrasailing.com/project/nacra-15-pathway-for-youth-sailing/

One Design Class Profile: Nacra 15

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Looking for a youth boat built for speed and excitement? Maybe a pathway towards the Olympics? The Nacra 15 offers just that to youth sailors around the world. This semi-foiling catamaran is one of the six boats endorsed by the Olympic Development Program. The whole idea of the Nacra 15 is to capture youth sailors and have them continue sailing for life. This doublehanded boat requires teamwork and is making sailing fun and exciting for youth sailors all over the world.
The History
The production of the Nacra 15 began in 2015 and was designed from scratch to the ISAF criteria so it could become the official ISAF youth catamaran. The purpose was to replace the older catamarans and create a new catamaran that had a more modern design along with the ability to hold more crew weight. The Nacra 15 is a mini version of the Olympic Nacra 17, and thus creates a pathway towards the Olympics for youth sailors. The Nacra 15 plans on representing the future of cat sailing for youth around the world.
The Boat
The Nacra 15 is a semi-foiling catamaran which carries two curved daggerboards that provide lift. Less drag and more lift makes this boat faster and more exciting! The boat is 15.4 feet long and includes a mainsail, jib, and spinnaker. This official World Sailing youth multihull is exciting and fast but is safe for youth sailors. This boat is an excellent way for youth sailors to learn to work as a team. The Nacra 15 is one of the trainer boats in the Youth Olympic Development Program and serves as one of the pathways for youth sailors on a journey to the Olympics.
For More Information on the Nacra 15:
http://www.nacra15class.com
http://www.nacrasailing.com/project/nacra-15-pathway-for-youth-sailing/

Leg Strength: 30 Day Squat Challenge

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Ready? Another 30 day challenge coming at you! We have built strength in our arms and core with our previous 30 day challenges; Building the Core: 30 Day Plank Challenge and Mastering The Push Up: 30 Day Challenge. Now its time to give your legs a workout! In this 30 day squat challenge you will build leg strength that will help you to hike longer and stronger!
Why Squat?
Squats are a great total lower body workout, and they work the major muscles groups of the butt, hips, and thighs. Just like our other 30 day challenges, no equipment is required to complete a squat making them a great exercise that can be done anywhere. Squats have many benefits. To name a few the squat strengthens the legs, strengthens the core, and increases flexibility.
How to Squat
In our video below you will see the proper way to squat. You always want to make sure you are using proper form to avoid injury.
1. Stand with your feet hip-width apart feet facing forward.
2. Keep your chest up as you lower your body down and back like you are sitting in a chair.
3. Your arms can either be kept in front of you for balance or behind your head as you squat down.
4. Lower until your thighs are parallel to the ground or as far as you can squat down.
5. Rise back up slowly and as you stand squeeze your glutes.
6. Repeat!

Things to remember:

1. Keep your feet flat on the floor.
2. Don’t arch your lower back.
3. Keep your abs tightly activated.
4. Make sure your knees don’t pass over your toes.
5. Keep your chest up.

In the 30 day squat challenge you will have fun while building leg strength. By the end of the 30 days, your legs will be stronger and you will be ready to hike longer, and stronger! Remember always practice proper form to avoid injury. Good luck and comment below on how you are enjoying the 30 day squat challenge!
For more information on fitness and nutrition for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

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