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30-Day Hydration Challenge

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Hard to believe November is starting this week, where did October go? We hope you have been doing lots of sailing this fall! But with November coming fast and furious, that means winter is not far behind. Winter is a great time to take a break and work on boosting your performance for sailing with your fitness and nutrition. With wintertime soon to arrive sailing in most places will quiet down, which we know is sad to see happen, but its a great time to help us create some healthy habits so we can boost our sailing performance out on the water. One big healthy habit we can improve on in the winter months is our hydration!

We hope you have read our article Hydration Tips Boost Your Sailing Performance, if not head over and check it out for some great and simple tips. Drinking water and hydrating your body is essential to not only boosting your sailing performance but your daily life. Most people aren’t drinking enough water each day, and with winter coming and temps dropping in most places, it can be hard to remember to drink enough water. So what a better way to start off November, but with a 30-Day Hydration Challenge to help build healthy habits that will last all year long!

Every day the amount of water we should be drinking is half our body weight in ounces. So if you weigh 150 pounds, you should be drinking 75 ounces of water each day. That amount should increase if you are doing any other physical activities. When I tell people this is how much water you should be aiming to drink each day, they are blown away; it seems like so much. However, once you start doing it, it will get easier and will become a daily habit. By drinking more water and staying hydrated, you will not only create a great habit but feel better and boost your daily performance in all aspects of your life!

So what is the 30-Day Hydration Challenge? This challenge is designed to help you achieve the goal of drinking more water each day. I have created a worksheet that you can use to track your water consumption each day. At the top of the worksheet, you will see a space to write the number of ounces you should drink each day. The goal is to drink at least that amount each day and track how you do after each day for 30 days. Some days you may exceed your goal where others you may be dropping down on your consumption.

Tips for the challenge:

  • Drink a full glass of water when you wake up in the morning.
  • Get a reusable water bottle that holds at least 20 oz or more and know how many ounces it holds.
  • Set phone reminders to help you remember to drink.
  • Drink mostly water during the day.

Worksheet: 
hydration plan 30 day

This challenge is a great way to start off November and kick start a healthy habit that will not only help you boost your sailing performance but all aspects of your living. By beginning to create this habit over the down season, you can help build up healthy habits that will last for years to come. We hope you enjoy this challenge and drink up that water this month!

Make Team Workouts Fun and Effective

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Coaches and or team captains this one is for you! With college and high school sailing in full swing, we thought we would do another article with a team workout. If you didn’t get a chance to read our past articles on this topic, check them out, Team Training Workout and Team Training: Circuit Workout. In these articles you will find the benefits of team training and different workouts you can do. In this article, we wanted to focus in on making your team workouts more fun, but also effective.

Maybe you are getting team workouts done in the early morning, before practice, or later in the evenings. Well, every sailor is going to be a little different on when they are more motivated to workout. I know for me, I find my motivation more in the mornings, and if I have to do an afternoon workout, I find it hard to get motivated and have fun. Since we are all different, and the times we might be doing training will vary a great way to get the team more motivated is doing training that is fun and keeps everyone engaged. Not only can you do a workout that is fun and more like a game, but you can make it effective, so your sailors are making gains on their fitness levels while working and having fun as a team.

This workout, you will find some partner activities, team relay races, and team-building activities. You can use this workout as a whole, or separate them to incorporate them into your training schedule. This workout will be fun and effective for enhancing your sailors performance out on the water for their next big regatta! Check out the workout below along with the video with the moves for the different exercises.

Team Workout

Warm up the team with dynamic stretching (5 minutes have the team line up and walk to a point and repeat or assign reps to each stretch)

  • Lunge with a Twist
  • Straight Leg Kicks
  • Arm Circles
  • Knee Ups
    Repeat 3x

Partner Workout:
Partner your team up

  • Partner Push Up with Hand Taps 30 secs
  • Partner Crawl Under, Jump Over 30 secs each partner total of 1 minute
  • High Five Sit-Ups 30 secs
  • Jump Squat to High Five 30 secs
    Rest for 45 secs Repeat 3x

Relay Race Workout:
Divide the team into two separate teams. Best of the three relay races is the winner and gets to award the losing team with 15 burpees.

Relay Race 1

  • Bear crawl 30 ft, stand up for 10 jump squats, bear crawl back, 10 jump squats, next team member can go.

Relay Race 2

  • Plank snake assign a point to race to then turn around and finish where the team started. Everyone goes in plank position in a line except the last person, they jump over each person. Once they reach the last person they get in plank, and the other end person gets up and is the jumper. If anyone drops from plank position, the team must start again.

Relay Race 3

  • Sprint to a point, do 15 burpees, sprint back to start, do 20 split lunges, next team member can go.

Team Building Workout:
You have two different team building activities you can do, one in smaller groups and one as a bigger group.

100 rep Challenge
Break the group up into groups of 4. You can make a combination of your own exercises or use the ones we have listed. Have the group complete 100 reps of each exercise together they have to do at least 20 reps, leaving the last 20 reps to be distributed among the group. The remaining reps do not have to be distributed equally.
Challenge 1:

  • Squats
  • Push Ups
  • Forward Lunges
  • Tricep Dips

Challenge 2:

  • Split Lunges
  • Plank Up Downs
  • High Knees
  • Shoulder Taps

500 rep or 1000 rep Challenge
This is a challenge is for the whole team to do together. You can customize it depending on the size of your group. You can have them do 500 reps or 1000 reps for a big challenge. Again depending on the size of your group, assign a certain number of reps they must do for each exercise, then the rest can be distributed out to the team; however they would like. You can make a combination of your own exercises or use the ones we have listed or just do one exercise.
Challenge:

  • Burpees
  • Windmills
  • Squats

Cool Down (5-10 minutes)
Foam Rolling
Static Stretching

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.

S1D 30-Day Fitness Burpee Challenge!

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Hard to believe the summer sailing season is coming to an end as we approach Labor Day this weekend. We hope you had an excellent summer sailing season! Sometimes summer can get busy packing in all our sailing adventures along with all the summertime fun. Why not start the month of September with a 30 Day Challenge to get you ready for some fall sailing ahead. Get ready to kick start the month of September and challenge yourself!

30 day Burpee Challenge!

Why Burpees?
You either love them or hate them, but the burpee is one killer exercise! Not only does the burpee build strength, but it combines cardio into the exercise as well. Of course, we need to build strength for our sailing, but a lot of sailors forget about that cardio, which is just as essential to help improve our on the water performance. The burpee is a great way to get both of those in one exercise. The burpee also challenges your whole body for a total body strength workout all in one exercise. Another great thing about the burpee is that is doesn’t require any equipment. This aspect makes it great for sailors on the go because you can do it anywhere anytime. No matter what your skill level is, the burpee can be modified or intensified, making it great for beginners to advanced athletes. The burpee will improve your strength, endurance, cardio, and general fitness level both on and off the water.

The Challenge
The challenge is to complete 50 burpees every day for 30 days. You can go at your own pace to complete your 50 burpees each day. There are also different levels depending on your fitness ability. Check out the easy, medium, and hard burpee style below along with the video demonstrating all three levels. Watch your form and remember to engage your core. Take breaks when you need to and if you need to take a day off do so. Have fun and let’s get our burpee on!

  • Easy Level Burpee: Standing, step back to plank position, step back to standing position, (if you want to add an element step up on your toes then repeat move).
  • Medium Level Burpee: Standing, jump back to plank position, jump back to standing position, jump up when you stand.
  • Hard Level Burpee: Standing, jump back to plank position, push-up, jump back to standing position, jump up when you stand.

Check out our other 30 day challenges:

Mastering The Push Up: 30 Day Challenge 

Building The Core: 30 Day Plank Challenge 

Leg Strength: 30 Day Squat Challenge 

Hike Longer! : 30 Day Ab Challenge 

Start The New Year With a Challenge: 31 Day Full Body 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.

Turn Up the Heat: Benefits to Training in the Heat and How to Stay Safe

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It has been a hot summer all across the country, and it’s only July! Maybe you love it, perhaps you hate it, but don’t let the heat get you down. Training in hot temperatures can help to majorly improve your fitness level helping you the next time you hit the water for an event. So don’t hit the air-conditioned gym, but embrace the heat and improve your performance. Learn today the benefits of training in the heat and how to do it safely.

Benefits of Training in the Heat:

Heat Training Exceeds Altitude Training

We have all heard of the benefits of training at high altitudes for elite athletes. The benefits and improvement to your fitness level are significant at high altitudes. And guess what you can gain these improvements and more by training in the heat! Research has shown training in the heat exceeds the benefits you receive from training at altitude. So no need to hit the mountains just head outside this summer and get training in that heat.

Heat Training Improves Body Temperature Cooling

Training in the heat will increase your blood flow, which will improve the ability of your body to cool itself. As you continue to train in the heat, your circulation will increase, and the ability of your body to perform at a high level will increase as well. Training in the hot weather will also help you to tolerate the heat more in the warmer months.

Heat Training Increases Oxygen Consumption

Want to increase oxygen consumption, well add some heat training to your routine. By training in the heat, you can help to improve your VO2 Max, which is defined as the maximum oxygen uptake a person can utilize during intense exercise. Increasing your VO2 Max number will help your body to take in more oxygen and deliver it to your muscles, helping you perform faster and longer. Heat training is a great way to help to increase your oxygen consumption for better performance out on the water.

Heat Training Helps to Improve Fitness Level Quickly

Training in the heat increases the stress you are putting on your body. By doing this, your body will be more likely to respond more efficiently across all temperature ranges. Looking for a fast and challenging way to improve your fitness level on the water, adding heat training will help to get you there. Training in the heat, just a couple of times will help to improve your fitness level more quickly than if you were to train in other conditions.

Heat Training Increases Cardio Efficiency

As we already talked about, heat training will improve your oxygen consumption and improve your fitness level more quickly. It will also help to improve your cardio efficiency. The heat will be hard, but it will increase your cardio capacity as well as your ability to do intense training for longer periods. Get your heart rate up with heat training and improve your fitness level and sailing performance on the water.

Now that we know all the benefits of training in the heat, it is also important to learn how to train in the heat safely Check out our article from last summer: Tips to Working Out and Sailing In The Heat for tips on how to train and sail in the heat.

Here is a brief run-through from that article on how to safely train in the heat:

Work out at the Right Time of Day

You want to work out in the heat but make sure it’s not too overwhelming for you. If it’s your first time, pick a time where the temperature isn’t too extreme. Make sure you know your body and what you can and can’t handle.

Stay Hydrated

Make sure you are staying hydrated before, during, and after your training session. Don’t go into a session dehydrated. You will need to drink even more water than you think, especially with training in the heat.

Wear the Proper Gear

Wear clothes that will keep you cool through the training session. Make sure to cool your body down as well if you are getting overheated during your training.

Know the Signs of Heat Illness

Know when it’s time for a break. Don’t let yourself get to that dehydration phase or worse. If you do get to that point, make sure you understand the signs and stop the training to avoid it from getting worse. Make sure someone knows you are training in the heat as well.

Replenish Your Electrolytes

Water isn’t always enough, especially when training in the heat. With all the sweating you are doing, make sure you replenish your electrolytes. Find a drink or mix you like to get these back into your body. Try to stick to real food and no added sugar drinks or mixes.

With August right around the corner, we most likely will have some more hot days ahead. Use this heat to your advance and increase your sailing performance! Make sure you take the proper precautions and stay safe while training! Turn up that heat and train hard the rest of the summer!

Fitness for Junior Sailing Summer Programs

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Hard to believe, but summer is finally here! Which means so is junior sailing. Looking for a way to enhance your program and get your kids having fun!? Add some fitness to your daily routines! So program directors, head instructors, coaches, and instructors this one is for you! Check out reasons to add daily fitness to your programs routine and how to do it so the kids are having fun and getting fit all summer long!

Whether your program is sailing competitively or recreationally fitness is an important part of sailing. You need to be strong, flexible, and able to move quickly across the boat to enhance your performance in the different wind conditions. By adding fitness to your junior program you can help the sailors to understand the importance and develop a good mindset about fitness for sailing. Since we are targeting juniors we want to make sure we don’t forget to make it fun!

Reasons to Add Fitness to your Program:

Get Sailors Fit
One of the first reasons to add fitness to your program is to help get your sailors fit. Adding some fitness every day or every other day will help your sailors to get stronger which will enhance their performance out on the water. Even if they are sailing for fun, things will get easy out on the water by taking the time to build strength!

Make the Program Fun
Does your program need a little morning or afternoon change up? By adding some morning or afternoon stretching and mini workouts, you can change up the program. The sailors will enjoy the change up and have fun with the new activities in the program. By creating the right fitness routine you can make it fun while getting the group fit!

Develop a Good Mindset 

By adding fitness to a junior program we can help sailors develop a good mindset about fitness for sailing. We need to make sure we make it fun and not make it feel like a chore, so they develop a positive mindset. By adding it to your junior program you can help create a fun and positive mindset so the sailors continue with their fitness journeys as they grow up.

Avoid Injury 

Sailing is a physical sport and activity. So every time we hit the water we are in a position to get an injury. By adding stretching and some strength work to our programs we can help to sailors avoid injuries they may receive on the water due to lack of strength or tight muscles. However, we also need to watch when we add fitness to our programs that sailors don’t do exercises incorrectly or exercises that are too advanced. You always want to consult with a fitness professional before adding fitness routines to your program.

How to Add Fitness to your Program:

So now how can you add fitness to your program? First you want to make a program that is appropriate for the age of your group. You only need to make slight adjustments to make this work for each age group.

Ways to Add Fitness:

  • Add stretching into the morning routine.
  • Add stretching at the end of day, you can debrief while stretching.
  • Fitness activities are great to add on no wind or too windy days.
  • Use team building activities that utilize fitness.

Before Sailing Stretching Routine:

Dynamic Stretching Workout #1
Knee Ups – 10 each side
Lunge w/ Twist – 10 each side
Shoulder Shrugs – 20
Hip Stretch w/ Twist – 10 each side
Repeat 2x

Arm Circles – 10 each way
High Kick – 10 each side
T-Push Ups – 10
Reverse Lunge w/ Reach – 10 each side
Repeat 2x

Dynamic Stretching Workout #2

Single Leg Deadlift – 10 each side
T-Push Up – 10
Side Lunges – 10 each side
Standing Side Reach – 10 each side
Repeat 2x

Knee Ups – 10 each side
Arm Circles – 10 each way
Side Leg Swing – 10 each side
Knee Up Reverse Lunge – 10 each side
Repeat 2x

After Sailing Stretching Routine:

Hamstring Stretch
Glutes Stretch
Quadriceps Stretch
Wrist Stretch
Active Side Lunge
Shoulder Stretch
Tricep Stretch

Check out the video with all the stretching exercises!

Team Fitness Activities:

Fitness relay races are a great addition to your program not only are they fun, you get the group working together as a team while getting a workout in.

Team Relay Race Workout #1

Break the group up into two teams. Each member of the team has to do all the exercises. The team that completes the workout first is the winner. Team members should motivate and push other team members to help them finish.

20 Jump Squats
15 Push Ups
Sprint 50 yards
20 Shoulder Taps
20 Burpees
Sprint 50 yards

Team Relay Race Workout #2
Break the group up into two teams. Each member of the team has to do all the exercises. The team that completes the workout first is the winner. Team members should motivate and push other team members to help them finish.

10 Push Ups
20 Mountain Climbers
30 High Knees
10 Tricep Dips
20 Ski Abs
30 Switch Lunges

Check out the video with all the exercises for the relay races!

A fun way to finish the workout all together as a whole team with a game of “Extreme” Duck Duck Goose.

How To:
Group forms a big circle facing outwards spaced apart. Everyone is jogging in place throughout the game. Someone in the group begins with being it jogging around the circle clockwise calling each player duck until they pick one to be the goose. Each time a player is called duck they do a squat. Once a goose is picked they run the opposite way of the person it and they both attempt to race to back to that empty spot. You may need to enforce a no physical-contact to avoid anyone getting hurt. If you have time let everyone have a turn at being it.

Don’t Forget to Stretch and Recover For Sailing

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Do you think sailing is a sport? Of course, it is! So just like any other sport, we need to make sure we are stretching and recovering for success out on the water! Without proper stretching and recovery prior to and after sailing, we can end of hurting ourselves and decreasing our performance. Stretching before and after a regatta may seem like a silly thing to do, but it’s so important to do for success out on the water. Maybe you remember to stretch, but forget to recover properly, this can also lead to decreased performance out on the water. Just as important as it is to build strength for sailing we also need to make sure we are taking care of our bodies and remembering to stretch and recover for our sailing adventures. 

If you haven’t read our past articles on recovery and stretching check them out here: 

Tips to Speed Recovery After Sailing and Training

Sailing Fitness: The Importance of Proper Stretching

Stretching: 

To review from our article Sailing Fitness: The Importance of Proper Stretching. Let’s look at the different types of stretching: 

  1. Self Myofascial Release or Foam Rolling: This form of stretching is done by rolling a piece of foam on different trigger points on your body. You are massaging away restrictions to your muscles to improve your soft-tissue extensibility.
  2. Static Stretching: This is done while your body is at rest. You use different movements to lengthen your muscle to an elongated position and hold it for at least 30 seconds.
  3. Active-Isolated Stretching: During this stretch, you are moving your joint through a full range of motion. Hold each stretch for 2 seconds then repeat for 5-10 repetitions.
  4. Neuromuscular Stretching or Proprioceptive Neuromuscular Facilitation: This stretching involves a Sports Performance Professional moving your limb until the first resistance barrier.
  5. Dynamic Stretching: This form of stretching is using your force production and body momentum to go through a full range of motion.

After reviewing the different types of stretching. Do you remember what stretching you do before and after sailing? Before sailing you want to focus on dynamic stretching for several reasons, it activates the muscles you are going to be using, it helps improve your range of motion, and it has shown to enhance your performance during activity. After sailing you want to focus on static stretching, active-isolated stretching, and foam rolling. All three of these can be used or combined to help reduce muscle fatigue, increase your flexibility, and help improve your circulation.

Check out our new before sailing stretching routine: 

  • High Kick – 10 each side
  • Lunge w/ Twist – 10 each side
  • Arm Crosses – 20
  • Switch Lunges – 10
    Repeat 2x

 

  • Single Leg Deadlift – 10 each side 
  • T-Push Up – 10
  • Side Lunges – 10 each side
  • Standing Side Reach – 10 each side
    Repeat 2x

 

  • Knee Ups – 10 each side
  • Arm Circles – 10 each way
  • Side Leg Swing – 10 each side
  • Knee Up Reverse Lunge – 10 each side
    Repeat 2x

Recovery: 

Lets review some simple tips to faster recovery:

  1. Hydrate
  2. Fuel Your Body
  3. Foam Roll and Stretch
  4. Get More Sleep
  5. Don’t Overtrain

As athletes, we tend to think all about how we can get stronger for our sport. We want to enhance that performance every time we are out there, however, I think we tend to forget about some simple ways to get there. We need to remember how important stretching and recovery are to help to enhance our sailing performance on the water. I know for me this can be a struggle, I want to get that workout in, but sometimes don’t spend the amount of time I should on the stretching and recovery. But we need to change that! Remember you need to stretch and you need to recover so you can perform out on the water! 

Have fun with our new dynamic stretching routine before hitting the water! 

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.

Move Faster: Leg, Speed, and Agility Workout

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Are you ready to move faster? The last couple of high school sailing practices we have had some tricky days on the water. We have had some very puffy conditions where crews are sitting all the way in and then quickly have to pop up to hike and then move back in the middle after the puff passes. Some of our crews were having trouble moving quickly around the boat which prompted me to focus a workout on moving faster while out on the water. Having leg strength, speed, and agility are essential for moving quickly across the boat no matter what kind of boat you are sailing.

In this workout, you will work on building strength in your legs, move faster, and become more agile helping you move more quickly your next time on the water. This workout requires no equipment just drive to push yourself hard and get stronger, faster, and more agile. Check out the workout below and the video with all the moves for the workout. Have fun and get fast for your next time on the water!

Leg, Speed, and Agility Workout

Warm Up with Dynamic Stretching (3-5 minutes)

Core Activation:
Squat Jump   20 reps
High Knees   Go 30 feet and back
Plank Jacks   20 reps
Carioca   Go 30 feet and back
Repeat 3x

Jumping Lunges   30 reps
Sprint   30 feet and back
Tuck Jumps   20 reps
Sprint   30 feet and back
Rest 15 seconds and Repeat 3x

Rest 1 minute

Lateral Shuffle   30 feet and back
Burpees   25 reps
Lateral Shuffle   30 feet and back
Single leg Squat   15 reps each side
Rest 15 seconds and Repeat 3x

Rest 1 minute

Right Side Single-Leg Hop with Run Back   Do 3 times 10 steps forward, run backwards to start
Squat Jumps   25 reps
Left Side Single-Leg Hop with Run Back   Do 3 times 10 steps forward, run backwards to start
Lunge High Knee with Jump   10 reps each side
Rest 15 seconds and 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.

Kettlebell Core Workout

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Have you ever given kettlebells a try? Kettlebells are an excellent fitness tool to help to improve your sailing performance out on the water. Check out our article Kettlebell Training: New Workout To Add to Your Sailing Fitness Training for more on the benefits of the kettlebell, what not to do, and a beginner kettlebell workout. You can use the kettlebell to get in some great workouts for your total body, arms, legs, and or core. Today we are going to focus on the core! 

To review from our previous article check out the benefits and what not to do:

Benefits: 

  1. It’s an excellent workout
  2. It improves your forearm and grip strength
  3. It improves cardio
  4. It’s a functional workout

What Not To Do:

  1. Going too heavy too quickly
  2. Using only your upper body
  3. Giving up quality for quantity 
  4. Swinging too fast 

A strong core is essential to your sailing performance, with a stronger core you will be able to hike longer and stronger! Using a kettlebell will help to challenge your core to help build strength, balance, and stability for your daily life and sailing performance. Make sure you give our kettlebell beginner workout a try before trying this one. Check out the workout and video with the moves for the workout below. Enjoy and let’s get that strong core! 

Kettlebell Core Workout:

-Warm up with Dynamic Stretching (5 minutes)

The Workout: 

Kettlebell Swings – 20 reps
Kettlebell Sit Up with Twist – 20 reps
Kettlebell Kneeling Halos – 10 clockwise 10 counterclockwise
Kettlebell Plank with Pull Through – 20 reps
Rest 30 seconds Repeat 3x

Kettlebell Windmills – 15 reps each side
Kettlebell Overhead Sit Up – 15 reps
Kettlebell Single Leg Deadlifts – 15 reps each side
Kettlebell Russian Twist – 30 reps
Rest 30 seconds Repeat 3x

Kettlebell Overhead Lunges – 12 reps each side
Kettlebell Seated Figure-Eight – 30 seconds
Kettlebell Deadlifts – 20 reps
Kettlebell Side Bends – 15 reps each side
Rest 30 seconds Repeat 3x

-Cool Down with Foam Rolling and Static Stretching (5-10 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.

Winter Training: Give the Sandbag a Try!

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Winter is in full gear all across the country. Hopefully, you either live somewhere warm or have been able to sneak away this winter for some warmer sailing. Winter is a great time to take advantage of stepping up your fitness training. A great training tool to build serious strength for sailing is the sandbag. Check out our previous article on the sandbag, Sandbag Training: Build Serious Strength For Sailing.

The sandbag is a great training tool to test out this winter. This training tool can help you build serious strength for sailing. In our previous article we shared with you why this tool is excellent for sailing:
1. Sandbags vary in weight sizes and you can easily adjust the weight to pick the perfect weight for you.
2. The sandbag is awkward to lift, and this requires you to work hard to perform exercises which helps you build total body strength.
3. Your grip strength will majorly improve with the sandbag.
4. The sandbag is unstable which helps you to gain serious core strength.

Along with these, the sandbag is a great training tool in general because:

  • The sandbag is an affordable training tool.
  • The sandbag builds overall strength as it challenges different muscle groups.
  • You can take the sandbag with you unlike weights; you just need to empty the sand and refill once you arrive at your destination.

Now that you know all the benefits of this training tool, who is ready to start training! Check out our new workout below and the moves for the workout in the video. Enjoy and get started on that training today!

Sandbag Workout:

-Warm up with Dynamic Stretching (5-10 minutes)

Core Activation:
-Plank Rotations (30 secs)
-Forward Lunges (30 secs)
-Tricep Dips (30 secs)
Repeat 3x with 15 sec rest between sets

Workout:

-Single-Leg Deadlift with Row on Right Leg (15 reps)
-Single-Leg Deadlift with Row on Left Leg (15 reps)
-Pull Through with Alternating Spider Plank (20 reps)
-Sandbag Russian Twists (25 reps)
Repeat 3x with 15-30 sec rest between sets

-Sumo Squat with High Pull (20 reps)
-Alternating Overhead Press (20 reps)
-Burpee with Snatch (15 reps)
Repeat 3x with 15-30 sec rest between sets

-Squat with Shoulder Press (15 reps)
-Sandbag Halos (10 reps one way 10 reps other way)
-Alternating Reverse Lunge with Good Morning (20 reps)
Repeat 3x with 15-30 sec rest between sets

-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.

Start The New Year With a Challenge: 31 Day Full Body Challenge

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Hard to believe New Years Day is this week! We hope you have had a great 2018 sailing season! Hopefully, you have been keeping up that sailing training all season long. Now that the off season is here it’s time to put in more strength training hours to help maximize your sailing performance. What better way to start the New Year but with a 31 Day Full Body Challenge.

This challenge is an excellent addition to your training plan. The challenge is three different moves a day that challenges your total body. You start with nine exercises for half of the 31 days then you move on to nine other exercises for the second half. It will only take you 3-15 minutes to complete the challenge each day. You can complete all the moves at one time or break it up throughout the day depending on your schedule. By the end of challenge you will see improvements in your overall strength helping you the next time you get on the water!

Get ready and start the New Year with a challenge! Check out the schedule for the 31 day full body challenge below. Also, check out our video with all the moves for the challenge. Jump start your sailing performance for 2019 and challenge yourself! Good luck and start the challenge today to help maximize your performance for the next time you get out on the water.

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.

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.

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