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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.

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.

Tips to Speed Recovery After Sailing and Training

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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 after exercise recovery routine has a significant impact on your performance. However, the recovery is something a lot of sailors forget to do. We all need recovery as it is essential to muscle and tissue repair and strength building. These simple tips will help your body feel better faster along with help to maximize your performance.
Tips for a Faster Recovery:
1. Hydrate

When you are out sailing or getting your training in you are losing a lot of fluids. It’s imperative to remember while you are exercising to hydrate your body. During exercise, people tend to forget about hydrating, but being out on the water for long hours or in the gym you need to remember this important step. Hydration can make or break your performance and your recovery for the next day. It’s also essential to hydrate after your activity is completed. Water supports every metabolic function and is vital to improving every bodily function. An easy way to speed up your recovery is always remembering to stay hydrated before, during, and after completing your sailing or training.
2. Fuel Your Body

We want to fuel our bodies with nutrients to keep us going. Remember to balance your diet and eat more whole foods rather than processed foods. Make sure your diet isn’t extreme, and you are balancing your carbs, protein, and fats. If you are sailing or training for more than an hour make sure to pack some healthy foods to snack on. You need to fuel your body during exercise if you are going to be working longer than an hour. After you are finished sailing or training for the day make sure to fuel your body with a snack consisting of high-quality protein and complex carbs within 30-60 minutes of finishing. Fueling your body after activity will help your body recover, repair tissues, and get stronger for your next day of sailing or training.
3. Foam Roll and Stretch

Before and after your sailing and training you always want to remember to stretch out and or foam roll. Stretching and foam rolling will help not only in aiding in your recovery but maximizing your performance. You need to help your muscles recover, stretching and foam rolling are great ways to start this process. Learn more about foam rolling in the article Foam Rolling For Performance, Recovery and Everyday Life. By stretching and foam rolling you will aid your body in a quicker recovery by helping to improve your muscle function.
4. Get More Sleep
As an athlete it is so essential that you are getting enough sleep. Each day you are sailing and training you are expending a lot of energy, and it’s necessary to make sure you rest up your body. While we sleep our bodies produce growth hormones which are responsible for tissue growth and repair. If we lack sleep in our routine, our muscles don’t have time to recover and can even loss muscle mass. To maximize recover make sure you put getting enough sleep into your routine!
5. Don’t Overtrain
Sometimes we tend to push our bodies too much. As an athlete, we have to know when to cut back on our training. Make sure to schedule rest days so you can give your body and muscles time to recover. Also if you feel one day, you are just too tired take it easy or replace your sailing or training with a rest day. You will never maximize your performance if you don’t give your body ample time for recovery.
If you want top results on the water and in the training gym you need to make sure your recovery is an essential everyday part of your routine. These five simple tips hydrating, fueling your body, foam rolling and stretching, getting more sleep, and not overtraining will help you on your way to a faster recovery. We all need a little reminder now, and then that recovery is just as important if not more important to our success out on the water. Sail faster and smarter by always remembering to make recovery a key part of your daily routine. And always remember to listen to your body!
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.

Building The Core: 30 Day Plank Challenge

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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 strong core you will find you are less sore after a long day of sailing and you will recover more quickly for your next event. Not only is having a strong core important to your sailing performance but everyday living. With a strong core you can prevent injury, improve your posture, and have more efficient overall movement.
One of the best moves that requires no equipment at all to build your core is the plank. The plank is a move that can be made into various exercises that challenge all the major muscles groups and stabilizers. These exercises improve strength and help you prevent injury. The plank is an exercise you can do anywhere, and it only takes a couple of minutes every day to build your core strength.
In the 30 day plank challenge, you will have fun while building your core strength. Thischallenge only takes a couple of minutes to complete each day. By the end of the 30 days, you will feel stronger and be ready to hike harder and longer! Remember always practice proper form to avoid injury.

Check out the video with all the plank moves for the 30 day challenge. After the 30 days, you will see excellent results and significant improvements in your core strength helping to improve your sailing performance. Good luck and tell us how you are doing with the 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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Kettlebell Training: New Workout To Add to Your Sailing Fitness Training

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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 sailing fitness training. There are many benefits to training with a kettlebell. It is a simple tool to add to your training but does require some time in mastering the moves. Today you will learn the benefits of the kettlebell, what not to do, and a beginner kettlebell workout. Get ready to see some major improvements in your strength by adding this tool to your sailing fitness training!
Benefits of Kettlebell Training:
1. It’s an excellent workout: Kettlebell workouts are an excellent workout for enhancing your overall strength, balance, and power. They are also great for burning lots of calories in a short amount of time.
2. It improves your forearm and grip strength: With the thicker handle and design of the kettlebell, this training tool helps to develop greater grip and forearm strength. Grip and forearm strength are essential for sailing making this a great workout to add to your sailing fitness routine.
3. It improves cardio: Looking to improve your cardio, add kettlebells to your workout! When swinging kettlebells, you will see your heart rate come up quickly. This tool helps to get both your cardio and strength workout in at the same time.
4. It’s a functional workout: The kettlebells design gives you get a functional workout. A functional workout means it helps to replicate the moves you encounter in sports and daily activities. This helps not only to improve your sports performance but help strengthen muscles for everyday living.
What Not To Do:
1. Going heavy too quickly: You first always want to master the movement before adding weight. If you have improper form while doing the moves your more likely to get injured. Start with little to no weight until you master the proper form for the kettlebell workout.
2. Using only your upper body: Kettlebell workouts are not just upper body, but full body movements. Make sure you engage your lower body during the kettlebell workout as well.
3. Giving up quality for quantity: In any workout, you always want to strive for quality over quantity. Kettlebell workouts are no different, completing 10 reps in perfect form is always better than completing 20 reps in poor form. Always go for quality rather than quantity to avoid injury.
4. Swinging too fast: You always want to make sure you are in control of the weight. If you are swinging the kettlebell too quickly, your form will suffer, and it can lead to injury. Slowing down your moves will help to increase your stability strength.

Beginner Kettlebell Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:

Split Lunges (30 secs)
Diamond Push Ups (12 reps)
Single Leg Squat (30 secs each side)
Plank (30 secs)
Repeat x 3 with 30 secs rest between sets
The Workout:
1. Kettlebell Single Leg Deadlift (12 reps each side)
2. Kettlebell Swings (12 reps)
3. Kettlebell Russian Twist (25 reps)
4. Kettlebell Goblet Squat (10 reps)
Repeat 3x with 30 rest between sets
1. Kettlebell One-Arm Row (10 reps each side)
2. Kettlebell Chest-Loaded Swing (15 reps)
3. Kettlebell Windmill (12 reps each side)
4. Kettlebell Lunge Press (12 reps each side)
Repeat 3x with 30 rest between sets
1. Kettlebell High Pull (10 reps)
2. Kettlebell Deadlift (12 reps)
3. Single-Arm Kettlebell Floor Press (10 reps each side)
4. Kettlebell Shoulder Halo (6 reps each direction)
Repeat 3x with 30 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.

No Equipment? No Problem! : Workout For Anywhere Anytime

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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 traveling for sailing, we are greeted with a hotel that doesn’t have a gym, or maybe its a day we want to workout at home instead of the gym. These days are perfect for body weight exercises that still get you working hard, just don’t have to worry about all that equipment. Gaining strength for sailing doesn’t have to be complicated, and I’m here to show you how.
In the workout below you will get a full body workout with cardio mixed in. This is a fun workout you can do anywhere anytime! Next time you’re on the road or don’t have time to make it to the gym add this workout in to help better your sailing performance on the water. Remember working out for sailing doesn’t have to be complicated!

No Equipment Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
-Plank Jacks (30 seconds)
-Split Lunges (30 seconds)
-Shoulder Taps (30 seconds)
-High Knees (30 seconds)
Repeat 3x
The Workout:
1. Push Ups (15 reps)
2. Wall Sit (60 seconds)
3. Shoulder Taps (20 reps)
4. Forward Alternating Lunges (20 reps)
Repeat 3x
1. Burpees (30 seconds)
2. Switch Kicks (30 seconds)
3. Mountain Climbers (30 seconds)
Repeat 2x
1. Tricep Dip w/ Leg Raise (15 reps)
2. Single Leg Deadlift (15 reps each side)
3. Rotational Push Up (12 reps)
4. Squat Pulses (30 seconds)
Repeat 3x
1. Plank (60 seconds)
2. Diamond Push Up (12 reps)
3. Side Plank Knee To Elbow (12 reps each side)
4. Squat Jacks (20 reps)
Repeat 3x
1. Tuck Jumps (30 seconds)
2. Wide Mountain Climbers (30 seconds)
3. Squat Jumps (30 seconds)
Repeat 2x
-Cool Down with Foam Rolling and Static Stretching (5-7 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.

Fitness for Foiling

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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 that just finished up. Maybe you even had a chance to see the video of the foiling opti! In February, we had a class profile on the new boat the Waszp, which is making foiling more accessible to everyone who wants to give it a try.
As you know fitness in sailing is so important for bettering your performance on the water. So what about fitness for foiling? To be able to foil it takes many skills, but you especially need to make sure your fitness is at a top level. In the spring when I headed out on the waszp I learned what fitness skills I needed to improve on to become better at foiling. It takes speed, agility, strength, balance, aerobic capacity, and endurance to be able to sail these foiling boats. If you had a chance to follow the America’s Cup you saw how hard those guys are working on those boats. Check out this great article on what goes into their training: The kickass total-body conditioning workout of Oracle Team USA, America’s top sailing squad.
So how can we train to get into top shape for foiling? Check out below a total-body workout that will help you get into top shape for your next foiling adventure. Also, check out the moves in the video.

Foiling Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Agility Ladder: Out In’s x 2
Single Leg Burpee (30 seconds)
Shoulder Taps (30 seconds)
Agility Ladder: Out In’s x 2
Repeat 2x No Rest
Workout:
Ski Abs (1 minute)
Agility Ladder: Hip Switch Drill x 2
Split Lunges (1 minute)
Agility Ladder: Hip Switch Drill x 2
Sprint 70 yards
Repeat 3x with 60 seconds rest between sets
Squat Jumps (1 minute)
Agility Ladder: One Leg Hop x 2
Burpee with push up (1 minute)
Agility Ladder: One Leg Hop x 2
Sprint 70 yards
Repeat 3x with 60 seconds 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.

Foam Rolling For Performance, Recovery, and Everyday Life

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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 performance out on the water, help with your recovery, and better your everyday life. It can change your life as it has for so many athletes including me.
When I started foam rolling three years ago, it changed my life. When I finished my first full marathon, I could barely walk after. I found out I had iliotibial band syndrome which is a pain on the outside of the knee due to tissue rubbing on your bone. At this point I was getting certified to become a personal training when I reached the section on flexibility, I learned all about foam rolling and the benefits. Once I started incorporating foam rolling into my routine my knee pain started to go away. Today I rarely have knee pain, and if I do, it’s because I missed some foam rolling sessions.
What is Foam Rolling?
The technical term for foam rolling is self-myofascial release. It is used to release muscle tightness or trigger points. When you apply pressure to certain parts of your body, you can help muscles return to their normal length.
Benefits of Foam Rolling


1. Correct Muscles Imbalances
As you learned in my article Correct Muscles Imbalances Now For A Better Sailing Season Later, foam rolling can be used to correct muscles imbalances. By using a foam roller on your overactive muscles, you can correct your muscles imbalances. You can read my previous article on which muscles to foam roll to correct Pronation distortion syndrome, lower-crossed syndrome, and upper-crossed syndrome.
2. Increase Flexibility and Mobility
Stretching, in general, has shown to increase your flexibility and mobility. Now newer research is showing that by foam rolling before and after activity you can increase your flexibility and mobility even more. By increasing these, you will improve your athletic performance out on the water. Foam rolling will also help to maintain your flexibility and mobility as you age.
3. Prevent Injury and Aid in Recovery

The best way to avoid an injury is to prevent one from ever occurring. By stretching and using foam rolling before and after sailing you can make that possible. When we regularly use our muscles for activities like in sailing they get tense from the activity. To prevent pulling anything we can use foam rolling to release that tension and avoid injuries. Foam rolling also aids in your recovery so tomorrow you can wake up and do it again without any pain or injury.
How To Foam Roll
So now that you know what foam rolling is and the benefits, how do you do it? In the video below, you will learn how to foam roll the hip flexors, IT band, hamstrings, glutes, calves, quadriceps, upper back, and lats. To use a foam roller properly, you want to apply moderate pressure to a muscle using the roller and your bodyweight. You want to roll slowly and when you find a tight or painful area stop and hold the roller there for at least 30 seconds. You want to hold a little longer if the area is still tight after 30 seconds. It will be painful, but you don’t want it to be unbearable. If you feel as the pain is too much take some of the pressure off.

The Don’ts of Foam Rolling
1. Don’t Roll Too Fast
A lot of people make the mistake of just rolling their muscle back and forth very quickly. But as you just learned you want to roll very slowly and find that tight area and then hold it. You need to give your muscles time to adapt and manage the pressure to be able to relax.
2. Don’t Spend Too Much Time On One Area
Some people when they start foam rolling aren’t sure how long to spend, and they end up spending way too much time on one muscle group. As I said before you want to spend only 30 seconds and a little longer if that area is still tight. You should spend about 5-10 minutes before and after activity to foam roll.
3. Don’t Foam Roll Your Lower Back
You can use the foam roller on your upper back, but you never want to foam roll your lower back. There are several reasons for this, but the biggest being a foam roller should only be used where you have bony protection for your organs. Your lower back doesn’t have this therefore when you foam roll it you can end up hurting your spine.
Foam rolling has changed my life as an athlete and in my everyday life. It could do wonders for you! If you want to better your sailing performance, enhance your recovery and your everyday life you need to add this to your routine now! You will be able to correct muscles imbalances, increase your flexibility and mobility, and prevent injury along with aid in your recovery. By adding foam rolling for only 5-10 minutes before and after sailing you can see these improvements. Why wait? Get out there and start rolling today!
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.

Nutrition: Tips to Eating Right While Traveling For Sailing

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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 a healthy diet is even more important for our success out on the water than any workout you do. Don’t get me wrong working out is still very important, but without a healthy diet, your body can’t perform at its highest potential. You need to use both a healthy diet and a good workout routine to perform at your best out on the water.
When you are home eating healthy can be relatively easy because you can plan out your meals, and prepare them ahead of time. However, now that sailing season is here you will be hitting the road for different regattas maybe for a day, a weekend, or maybe even a week. So how can you stay on top of your nutrition while away from home? Follow the 6 tips below to help you eat healthy while on your sailing travels this season.
1. Pack For The Trip
The first step before you leave for your sailing adventure is to pack healthy snacks to go. This is a simple way to eat right while on the road and away (also a great way to save money). The healthiest way to go is making your own snacks. Things I love to make to bring with me to regattas are granola bars, granola, trail mix, dehydrated fruit, almond butter cookies, and roasted chickpeas. However, sometimes it is easier to buy these items. If you are buying these items make sure you stick to items containing little to no sodium and sugar content. If you are flying to get to your destination dry snacks are the easiest thing to pack. If you are traveling to your regatta by car pack a cooler. You can fill it with fresh foods. I love to pack the small packets of guacamole and have it with carrots and celery while on the road. This will not only keep you eating right while traveling but while you get to your destination. Look at the list below for some more ideas on packing for your next sailing trip.
Packing for the road:

  • Trail mix
  • Granola bars
  • Packets of almond butter or peanut butter
  • Fresh fruits: apples, bananas, oranges, grapes
  • Jerky
  • Dehydrated fruit
  • Roasted chickpeas (these are a great crunchy snack filled with fiber and protein check out the recipe below)
  • Fresh veggies: carrots, celery, broccoli
  • Snack pack guacamole

Recipe for Roasted Chickpeas:
Ingredients:
1 can of chickpeas
2 tablespoons olive oil
salt (optional)
garlic salt (optional)
cayenne pepper (optional)
Directions:
1. Preheat oven to 450 degrees F
2. Rinse chickpeas then dry them with a paper towel. Place chickpeas in a bowl and mix with olive oil and seasonings. Spread on a baking sheet and bake for 35-40 minutes or until brown and crunchy. Let cool, then enjoy!
2. Research Beforehand
Before you head on your trip you want to make sure you do some research. Research the menus of different restaurants and try to look for the healthiest options. Also research local supermarkets where you can pick up some more healthy meals and snacks. You also want to check out where you will be staying and what they have to offer. If you are staying at a house you can plan to make most of you meals. If you are staying at a hotel see if they have a mini fridge so you can store meals and snacks. If you come prepared you will have an easier time eating healthy and also save yourself a lot of time.
3. Drink Lots of Water
You always want to be drinking lots of water, however, its very important to remember this while on the road traveling. People tend to forget about hydrating themselves while traveling and without the proper hydration you won’t be able to perform at your top level. Try to avoid other beverages and stick to water most of the day. Carry a reusable water bottle with you to help remind you to drink throughout the day.
4. Avoid New Foods
While your away for a competition you want to avoid trying new foods. The day before a regatta you especially want to avoid eating anything you have never tried or don’t eat often. If you want to feel the best and perform at you highest level while sailing you need to be cautious with your eating. Try to pick nutritious items off the menu with simple ingredients or if you are cooking yourself pick something you know is good for your body.
5. Try to Stick To Your Schedule
While traveling for sailing it can be hard to stick to your same schedule. However, you really want to try with your eating habits. When you body is used to a schedule, and then things change your body will start to feel it. Try to eat the same number of meals you normally do and attempt to do it at the same times. This is hard when your on the water, but do you best by bringing snacks with you.
6. Eat Real Food
We see too many people eating processed food these days. But to be a top athlete you need to fuel your body with nutritious real food all the time even while traveling. Try to avoid the processed items as much as you can. Grab a real piece of fruit or snack on some veggies. When your traveling you tend to go for the easiest option, but go for the real food to keep your body in line. Real food is the healthiest option and best way to stay on your game while out on the water.
Just because your traveling it doesn’t mean your eating habits have to suffer. To perform at your best level while out on the water it is essential to keep with your healthy routine. By using these six tips packing for your trip, researching beforehand, drinking lots of water, avoiding new foods, sticking to your schedule, and eating real foods you can keep sailing at your top level throughout your travels. It may seem hard to follow the first couple times you travel, but soon enough you will get in a routine. Good luck sailing and keep eating healthy at home and while on the road!
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.

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

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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 winter to focus on getting stronger and eating right for a better sailing season. However, for those of us lacking in this area over the winter, this article will help you step up your game for a better sailing season. And for those of you who did keep up those workouts and healthy diet, this will give you some tips to keep going, and how to maximize your time during the season as well as stick to a healthy diet.
Training:
Tip 1: Schedule Your Workouts
Not having enough time is the number one reason people say they don’t workout. However, as you know to get the best results on the water you want to get those workouts in. So by sitting down the week before to plan out your week and when you can workout, you can make sure you are able to get your training in. It is also a good idea to plan your training schedule a month in advance. Then the week before look at your schedule to see when you can get your training accomplished each day. Check out the month schedule and weekly schedule for examples on how to put a training schedule together.

Tip 2: Change It Up
You want to keep your workouts fun and effective. You don’t want to be doing the same training routine every day as that becomes boring as well as you will stop seeing improvements with your strength. That is where planning your training out in advance will help to change up your routines and see it on paper. Look for exercises that will challenge your body and make you work hard. Not only will you see better results on the water, but it won’t be so boring and repetitive.
Tip 3: Chart Your Progress
Charting your progress is a great way to see how your strength is improving. Without making notes we won’t have an accurate timeline of how we are doing with our training sessions. Dedicate a notebook to charting your progress. Bring that with you every workout and take some notes on how the workout went that day. For example, maybe you had in your workout to do as many push-ups in one minute as you could. Write down in your notebook how many you were able to get in that day, and now when you do that workout again you will be able to see if you had improvements.
Tip 4: Workout With A Teammate
Working out with a teammate is always better than alone. It’s a great way to help push each other through the workout. It also makes your training session more fun! Look at your week and talk to a teammate or friend to see if they are available to workout with you. You both will have fun and improve your strength for a better sailing season.
Nutrition:
Tip 1: Hydrate
Hydration is key to better performance on the water and at the gym. When you don’t drink enough water you start to lose focus and your body starts to shut down. To make sure you are drinking enough water start carrying a reusable water bottle with you everywhere. This will help to remind you to continue to drink water throughout the day. The amount of water you should be drinking is half your body weight in ounces. So for a sailor that is 120 pounds they should be drinking at least 60 ounces every day. Then when you add training and sailing into the mix you will need to hydrate your body even more. Hydration is essential to keep going with your training, sailing, and everyday life.
Tip 2: Plan Out Your Meals

Just as you planned out your training schedule you want to do the same with your meals. By doing this you will ensure that you get the best and most nutritious meals throughout the week. There are different ways people will use this tip and you need to find the best way for you. You may write out what you plan to eat during the week. You may prepare food before the week gets started to have to eat throughout the week. For example cut up fruit and veggies, and or cook chicken and veggies. Find what works for you and use it to help prepare for the week.
Tip 3: Be Prepared
Sometimes you may be out or you finished up a workout and you are starving. You always want to be prepared to find the best meal to help enhance your performance and make you feel good. It’s always a good idea to pack some snacks in your workout bag for either during or after the workout. Some examples of great snacks after a training session are granola bars (try to stick to homemade ones or ones with not a lot of sugar), peanut butter and carrots, smoothie, nuts, and bananas. Sometimes you head out to lunch or dinner after a training session. Try to stay away from things on the menu that are fried and or use a lot of butter. Look for options that are more simple and cleaner to eat.
Tip 4: Find What You Like
We are not all going to like to eat the same things. So you want to test out what works for you and what you like eating. Finding what you like to eat will make eating right easier and more enjoyable. Make it fun and test out different recipes to find meals you enjoy.
With sailing season back in session you need to make sure you are still able to get that training routine in as well as eat right for better performance on the water. For training, schedule your workouts, change it up, chart your progress, and workout with a teammate. For your nutrition make sure to hydrate, plan out your meals, be prepared, and find what you like. Both your training and nutrition are essential components for your success in sailing as well as daily life. By using these tips you will set yourself up for success to accomplish both goals. Good luck and happy spring sailing!
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.

Correct Muscles Imbalances Now For A Better Sailing Season Later

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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 define a muscle imbalance would be as an alteration of muscle length surrounding a joint. However, for terms that are better understood a muscle imbalance occurs when one muscle is stronger than its opposing muscle causing compensations to occur.
Why do these occur? There are many reasons that muscles imbalances occur one significant factor is our constant overuse of certain muscles especially in a sport like sailing. For example, in sailing with hiking you are using a lot of core muscles during this action, and your shoulder muscles aren’t used as much. So after a long season of sailing, you could develop upper crossed syndrome which is characterized by a forward head and rounded shoulders. By knowing what muscles imbalances we have and using corrective exercises we can prevent any injuries that could occur and alleviate any pain we may be having. Today you will learn about 3 common postural distortion patterns and how to fix them for a better sailing season.
1. Pronation Distortion Syndrome: This can be defined as flat feet and internally rotated knees or knock knees.
The muscles that are short or tight and need to be stretched:
-Gastrocnemius (Calf muscle)
-Soleus (Calf muscle)
-Peroneals (Outside of the calf)
-Adductors (Inner thighs)
-Iliotibial Head (IT band, outer thighs)
-Hip Flexor Complex
-Biceps Femoris (Hamstring)
The muscles that are lengthened or weak and need to be strengthened are:
-Anterior Tibialis (Shin)
-Posterior Tibialis (Calf)
-Vastus Medialis (Inner Quadriceps)
-Gluteus medius/maximus (Butt)
-Hip External Rotators
Injuries that can occur:
-Plantar Fasciitis
-Shin Splints
-Patellar Tendonitis
-Low-Back Pain
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the calfs, IT band/TFL, hamstrings, and adductors. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be calfs, TFL, hamstrings, and adductors. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. You can strengthen your calf muscles by doing single-leg calf raises, and you can strengthen your gluteus maximus by performing floor bridges (hold for 5 seconds for 1 rep). Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Do a multiplanar single leg balance reach for 15 reps and 2 sets.
Check out the video for guidance on all the moves above.

2. Lower-Crossed Syndrome: This can be defined as an arched lower back.
The muscles that are short or tight and need to be stretched:
-Gastrocnemius (Calf muscle)
-Soleus (Calf muscle)
-Hip Flexor Complex
-Adductors (Inner thighs)
-Latissimus Dorsi (Lats/ back muscles)
-Erector Spinae (Back muscles)
The muscles that are lengthened or weak and need to be strengthened are:
-Anterior Tibialis (Shin)
-Posterior Tibialis (Calf)
-Gluteus medius/maximus (Butt)
-Transversus Abdominis (Abs)
-Internal oblique (Side Abs)
Injuries that can occur:
-Hamstring complex strain
-Anterior knee pain
-Low-back pain
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the hip flexor complex, thighs, and calfs. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be the ones you just foam rolled. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. To strengthen your gluteus medium/maximus you can use floor bridges (hold for 5 seconds for 1 rep). To help to strengthen your abs you can use bird dogs. Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Use a plank hold for 15 seconds then rest repeat 15 reps and 2 sets.
Check out the video for guidance on all the moves above.

3. Upper Crossed Syndrome: This can be defined as a forward head and rounded shoulders.

The muscles that are short or tight and need to be stretched:
-Upper Trapezius (upper back/neck)
-Levator scapulae (neck)
-Sternocleidomastoid (neck)
-Scalenes (neck)
-Latissimus Dorsi (lats/back muscles)
-Teres Major (back)
-Subscapularis (shoulder)
-Pectoralis major/minor (chest)
The muscles that are lengthened or weak and need to be strengthened are:
-Deep cervical flexors (neck)
-Serratus anterior (shoulder)
-Rhomboids (shoulder)
-Mid-trapezius (shoulder)
-Lower-trapezius (shoulder)
-Teres minor (rotator cuff)
-Infraspinatus (rotator cuff)
Injuries that can occur:
-Headaches
-Biceps tendonitis
-Rotator cuff impingement
-Thoracic outlet syndrome
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the upper trapezius, levator scapulae, and latissimus dorsi. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be the ones you just foam rolled. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. To strengthen your shoulder muscles you can do floor cobras (hold for 5 seconds for 1 rep). Then to strengthen your deep cervical flexors you can use chin tucks (hold for 5 seconds for 1 rep). Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Use a superman exercise hold for 5 seconds repeat 15 reps and 2 sets.
Check out the video for guidance on all the moves above.

We all have muscles imbalances that need to be corrected. By correcting these imbalances sooner rather than later we will improve our sailing out on the water, and avoid any injury in the future. The off-season is a perfect time to fix these problems so when you get back to sailing your body will be ready to perform at a top level. These tools can help you on your way to fixing your muscles imbalances, but I do recommend seeing a personal trainer for a more individualized plan. Fix your muscles imbalances today for better sailing later!
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.

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

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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 a unique sport, however, like all other sports we do have our off-season. The off-season is so important to your sports performance, and should be used efficiently to improve your performance out on the water. Sometimes people think of the off-season as a time to take off from your training on the contrary it can be even more important then your in season training.
Why It’s Important:
Off season training for sailing is critical to the improvement of your sailing performance on the water. During this time you can recover from any injuries that may have occurred during the season. It is also a time to deal with muscles imbalances that may cause injury in the future. During the off-season you can increase your strength, power, and speed to help you be unstoppable during the regular sailing season. By doing the work in the off-season you are setting yourself up for better results in the future.
What To Focus on:
During the off-season you need to have goals on what you want to improve with your training routine. Depending on the sport the goals for the off-season will be a little different. For sailing some good goals to focus on are:
1. Increasing Aerobic Capacity: Your aerobic capacity refers to your ability to sustain a certain level of aerobic activity for a certain length of time, also referred to as VO2max. By increasing your aerobic capacity you will be able to last longer on the water. Increasing your aerobic capacity is not only beneficial to your performance in sailing, but everyday health. Your aerobic capacity can be increased by frequently working out, increasing your intensity, training for longer periods, and adding interval training to your routine.
2. Improving Overall Strength: In the off-season we really want to spend time improving are overall strength. We just went through a season using certain muscles everyday or mostly everyday for long periods of time. We now want to focus on improving our body’s overall strength. Strength training is so important to add to your weekly routine, by doing this you will see improvements out on the water.
3. Correct Muscles Imbalances: We all have muscles imbalances that we need to correct. A muscle imbalance occurs when one muscle is stronger then its opposing muscle. For example after a season of hiking our boats flat we may find we have some posture problems. In the off-season we want to spend time fixing these muscles imbalances to help prevent any injury in the future.
The Plan:
Now what’s your plan? Off-season for a sailor can vary depending on several factors, however, typically most sailors will be in off-season at least two to three months a year. So where you can start is to look at the amount of time you have off and make a training plan for those 8-12 weeks. With your training again you want to focus on workouts that are going to increase your aerobic capacity, improve your overall strength, and correct any muscles imbalances you may have. Here is an example of a training plan for a week:
Sunday – Rest/Stretching

Monday – Cardio Workout (HITT workout, running, biking, or swimming)

Tuesday – Full Body Strength Workout
Wednesday – Core Stability Workout
Thursday – Full Body Strength Workout
Friday – Core Endurance Workout

Saturday – Cardio Workout (HITT workout, running, biking, or swimming)
Now check out below and in the video for a full body strength workout to amp up your off-season training routine.

Full Body Strength Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Plank (60 secs)
High Knees (60 secs)
Single Leg Squat (30 secs each side)
Repeat x2
Ski Abs (60 secs)
Side Lunge To Balance (30 secs each side)
Shoulder Taps (60 secs)
Repeat x2
Workout:
Renegade Row (30 secs) —Alternating Shoulder Taps (60 secs)
Switch Kicks (60 secs)
Overhead Tricep Extension (30 secs) — Tricep Dips (60 secs)
Switch Kicks (60 secs)
Repeat 3x w/ 60 secs Rest b/w Sets
Weighted Alternating Lunges (30 seconds) — Forward Lunge W/ Balance (30 secs each side)
Jumping Jacks (60 secs)
Dumbbell Deadlift (30 secs) — Burpees W/ Pushup (60 secs)
Jumping Jacks (60 secs)
Repeat 3x w/ 60 secs Rest b/w 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.

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