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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.

Up Your Performance: Tips To Changing Up Your Fitness Routine

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

Tips To Changing Up Your Fitness Routine:

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

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

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

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

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

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

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

Change It Up Workout:

Warm Up with Dynamic Stretching (5 minutes)

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

The Workout:

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

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

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

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

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

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

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

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

Hike Longer! : 30 Day Ab Challenge

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

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

Schedule:

30 Day Ab Challenge

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

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

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

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

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

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

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

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

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

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

Balance Workout For Better Performance On The Water

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

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

Warm Up with Dynamic Stretching (5 minutes)

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

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

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

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

-Cool Down with Foam Rolling and Static Stretching

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

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

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

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

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

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

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

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

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

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

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

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.

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.

About Sail1Design
Sail1Design is a grassroots organization, by sailors for sailors, dedicated to the youth, high school, college, and one-design sailing communities. Born in 2007, Sail1Design has grown considerably, and reaches out to all sailors wishing to enjoy and learn more about our sport. We have three main areas of business:
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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.

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