Long Beach Surf Club

There’s no better way to spend a hot summer day than relaxing on the beach with your friends and family. However, to ensure that you have a day to remember, it’s important to be prepared and have a clear idea of the activities you want to participate in. After all, you’d hate to forget an essential like sun block and have to stay in the shade all day watching your friends having fun!

Beach essentials:

1. Sun block

No explanation necessary. Although you may want to take home a souvenir to remind you of your day at the beach, nobody wants a painful sun burn as a reminder of their day at the beach!

2. Bathing suit
If you plan to be active, surfing or playing beach volleyball, it may be wise to opt for a tankini over a bikini. They’re a wonderful option as they’re cute and feminine while offering extra support.

3. Sunglasses

Not only do sunglasses provide your eyes with much needed protection but they also add a bit of glamour to your outfit.

4. Fun beach towel
When picking a beach towel make sure to grab one that stands out as it’ll make it easier to find on a crowded beach. Towels with fun prints in bright colors are perfect.

5. Shade

If you plan to stay at the beach all day, you’ll need protection for the time that you’re out of the water. Perhaps consider taking a beach umbrella or a beach tent. Alternatively you should  consider a light beach coverup that you can wear over your swimsuit.

What to eat:
If you plan on being at the beach at lunch time, I recommend packing your own picnic. Also remember to bring plenty of water, as playing around on the beach is thirsty work!

Fun beach activities:

It’s worthwhile checking if your local beach has a surf school. Trust me, there’s no feeling quite like catching your wave. Alternatively, consider purchasing or renting a few boogie boards instead.

Or if you think you’re sporty grab your friends and a volleyball and create your own tournament. Beach volleyball is also a great game to meet new people as more often or not people will ask if they can play. If you’re not a fan of volleyball, perhaps try beach soccer? Just make sure that someone is willing to run into the water each time your soccer ball “accidentally” gets kicked too far. Swimming games are a fun option too.

If you plan to visit a beach on vacation also keep a look out for beach shacks where you can rent paddle boats, ocean kayaks and jet skis. Some beach shacks also offer banana rides which are a whole lot of fun, especially, if you’re on vacation with a large group of friends. Don’t worry though, if running around playing sports isn’t your idea of fun you can always sit under a beach umbrella with the latest book on your reading list.

You’re set to go!
Now that you know what to take, what to eat and what to do at the beach, you’re all set to go! The only advice I have left is to remember to have fun! After all, that’s what long days at the beach are all about!

Surfing can be physically demanding and it uses up a lot of calories. A surfer should therefore follow a strict regimen so as to stay in good shape for their daily activities; they also need to exercise so as to keep fit. The primary purpose of eating food is to get nutrients, the essential ones can be grouped into six; carbohydrates, fats, proteins, vitamins, water and minerals. These nutrients provide the body with energy for metabolism, promotion of growth and development and regulation of bodily heat.

Any endurance athlete should try a diet that provides 65% calories, 20% protein and 15% fat this keeps the body functional even in the most physically draining activity. Complex carbohydrates are the perfect energy providers and they are found in foods such as brown rice, bran cereals and oatmeal. The proteins should be low in fats for example legumes, lean meat and beans.

It is significant to stay hydrated by drinking plenty of water before getting on the surf board because the rest breaks are few and far between. The caloric intake should be high because a lot of calories are burned when on the water, it can be improved by taking a heavy breakfast and eating snacks throughout the day.

Diets that work for surfers should include all the basic nutrients and must be balanced. The most important meal of the day is breakfast and it should not be skipped since it provides fuel for the body. A good breakfast should include oatmeal, whole grain bread, protein shakes and high fiber cereal. These foods provide the body with all the energy required. More specific info on diets that work for surfers can be found at http://4dietsthatwork.net.

The snacks eaten all through the day should include protein bars, nuts and dried fruit. The meal taken at the end of the day should be high in protein so as to help repair the torn muscles, tissues and to replenish the body nutrients. They also reduce the recovery time of the worn tissues and prevent injuries.

The Pilates reformer (learn more at pilatesreformer.org) is a useful machine when it comes to getting in shape for surfing because it helps build a strong core which is crucial for balance. It is basically a bed like structure with a platform called a carriage on it and it rolls on wheels within the frame. The carriage is attached to one end by use of springs and a person pulls and pushes them when exercising.

The other exercises that can be done to gain fitness include the Swiss ball pullover in which one sits on the ball with their feet flat on the floor and a medicine ball in the hands. The individual then slides forward on the ball and lays down on it with their thighs and torso parallel to the ground. Contraction of the abs to raise the upper body as if to throw the ball constitutes this work out. Hold for a few seconds and repeat at least fifteen times.

In the medicine ball coil jump one stands with feet apart and holds a ball in both hands. Arms are extended so that the arms are straight, bend the knees slightly then quickly move forward bringing the knees towards the chest. These work outs go a great way in making sure you are fit for handling the next wave.