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Sailing Fitness

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Healthy Way To Start The Day: Green Smoothies

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 […]

rachelGoetting avatarrachelGoettingA woman wearing a gray long-sleeve shirt, black shorts, and blue sneakers performs a squat exercise outdoors on a wooden deck with a wooden fence and leafless trees in the background.

Leg Strength: 30 Day Squat Challenge

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 […]

rachelGoetting avatarrachelGoettingA woman in workout clothes uses a foam roller on her outer thigh while supporting herself on her side outdoors on a wooden deck.

Tips to Speed Recovery After Sailing and Training

Feeling tired and sore for your second day of sailing? Feel exhausted the day after a hard day of training? Something you may be lacking is rest and recovery. Your […]

rachelGoetting avatarrachelGoettingA person wearing a light blue long-sleeve shirt, headband, and leggings holds a forearm plank position on an orange mat outdoors on a wooden deck, with a wooden fence and bare trees in the background.

Building The Core: 30 Day Plank Challenge

Ready to build that core? Having a strong core is an essential component to your sailing performance. With a strong core you can hike longer and harder. Also with a […]

rachelGoetting avatarrachelGoettingA 25-pound gray kettlebell and a 12-pound purple kettlebell are placed side by side on a wooden deck outdoors.

Kettlebell Training: New Workout To Add to Your Sailing Fitness Training

Looking for a way to mix up your sailing fitness training? Have you ever used a kettlebell in your workouts? Kettlebell training is a great way to step up your […]

rachelGoetting avatarrachelGoettingA person in athletic clothing performs a forearm plank on a wooden deck outside, with a fence, trees, and grill visible in the background on a sunny day.

No Equipment? No Problem! : Workout For Anywhere Anytime

Getting a good workout in doesn’t have to be complicated. You can get a great workout in by just using your body weight and no equipment. Sometimes when we are […]

rachelGoetting avatarrachelGoettingA stack of homemade granola bars with nuts and seeds on a white plate, with more granola bars on parchment paper in the background.

Looking for a Healthy Snack While On The Water? : How to Make Homemade Granola Bars

Making healthy choices to boost your sailing performance can be a hard task to accomplish. For a lot of people, they believe this statement to be true, however, eating healthy […]

rachelGoetting avatarrachelGoettingA woman stands on a wooden deck holding a weighted sandbag at chest height, facing a gray house with white trim. She wears a light blue shirt, pink shorts, and colorful sneakers.

Sandbag Training: Build Serious Strength For Sailing

Last fall I completed the Performance Coaching Systems Group Training Specialist Level 1 course. At the course I was introduced to the sandbag. I fell in love with this training […]

rachelGoetting avatarrachelGoettingSeveral small sailboats with white sails are on land, with one close in the foreground showing deck details and an orange water bottle. Other sailboats and clear blue sky are visible in the background.

Hydration Tips To Boost Your Sailing Performance

Summer is now in full swing which means so is the heat! A key to bettering your performance on the water is giving your body the fuel it needs to […]

rachelGoetting avatarrachelGoettingA person sails alone on a black and yellow hydrofoil dinghy labeled 'WASZP,' gliding above choppy water with houses, trees, and a cloudy sky in the background.

Fitness for Foiling

Foiling boats are the next big thing in sailing. Foiling has been around for years, but recently foiling has made a big step in sailing especially with the America’s Cup […]

rachelGoetting avatarrachelGoettingA woman in athletic wear uses a foam roller under her thighs while in a plank position on a wooden deck outdoors, with a fence and greenery in the background.

Foam Rolling For Performance, Recovery, and Everyday Life

Maybe you have tried it once or twice, perhaps not at all, but it’s time for you to put foam rolling into your daily routine. Foam rolling will enhance your […]

rachelGoetting avatarrachelGoettingA tabletop with apples, oranges, a cup of mandarin oranges, and three ziplock bags containing cut fruit, celery sticks, and sliced strawberries.

Nutrition: Tips to Eating Right While Traveling For Sailing

Nutrition, it’s key to living a healthy lifestyle. However, a lot of the time we hear people talking more about their workouts and less about what they are eating. Having […]

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Sailing Season Is Here: Tips on Training Routines and Eating Right

Spring is here, well at least we hope (this March weather has been a little crazy)! Which means the sailing season is back throughout the country. Hopefully, you took the […]

rachelGoetting avatarrachelGoettingSide-by-side comparison of two pairs of legs in athletic wear: left legs stand straight labeled 'Correct,' right legs show inward ankle tilt labeled 'Pronation distortion syndrome.' Both wear colorful sneakers.

Correct Muscles Imbalances Now For A Better Sailing Season Later

Ever notice that you are slumped over or your posture doesn’t seem right? Well, this happens when your alignment is out of whack, creating muscles imbalances. The technical way to […]

rachelGoetting avatarrachelGoettingA woman performs a weighted alternating lunge outdoors, holding dumbbells by her sides. She lunges forward with one leg bent, wearing athletic clothes and sunglasses. Text reads 'Weighted Alternating Lunges' in orange at the bottom.

The Sailing Off-Season is Here: Amp Up Your Workouts Today

In most parts of the country sailing has slowed down for the season. Winter is here meaning less or no sailing for a couple months for most people. Sailing is […]

rachelGoetting avatarrachelGoettingTwo people sailing a small boat with a green dragon graphic on the sail, leaning out over the water on a windy day, with another boat and distant land visible in the background.

Tips for Staying in Shape in the Winter

By Airwaves writer Paige Hoffman Spring sailing will be here before we know it! In the Northeast, it is now far too cold for most competitive sailing. Aside from a few […]

Tom Sitzmann avatarTom SitzmannA person in a neon green long-sleeve shirt and black leggings performs plank jacks on a brick patio outdoors. The text 'Plank Jacks' appears at the bottom of the image. Trees and a fence are visible in the background.

Not a Lot of Time: Get The Most Out of Your Workout

By Airwaves writer Rachel Bennung The biggest excuse for people not working out is lack of time. However, if you want to maximize your sailing performance you need to make […]

Tom Sitzmann avatarTom SitzmannA woman in athletic wear demonstrates a push-up sequence on an orange mat outdoors, starting in a plank position and lowering her body, with a wooden fence and greenery in the background.

Mastering The Push Up: 30 Day Challenge

Hopefully most of you have been working out throughout the summer. Summer gets busy, but it’s essential to continue your workouts between sailing practice and regattas. For those of you […]

Tom Sitzmann avatarTom SitzmannA person in athletic wear performs a duck dive exercise on an orange mat outdoors, with the text 'DUCK DIVES' in red. There’s a wooden fence and a surfboard in the background.

Tips to Training During the Summer Sailing Season

By Airwaves Fitness Expert Rachel Bennung Summer is in full swing! Which means of course the summer sailing is here. With the warmer temperatures, and nicer weather we are all […]

Tom Sitzmann avatarTom SitzmannA person in athletic clothing performs a lunge on a boardwalk beside water, with hands on hips. The words 'Alternating Lunges' appear in orange text at the bottom of the image.

Move Faster With The Right Cardio For Sailing

By Airwaves Writer Rachel Bennung Do you ever feel like your just not getting the spinnaker up fast enough, or you feel really exhausted after getting into a tacking duel? […]

Tom Sitzmann avatarTom Sitzmann

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