Archive for Shaka Surf Fitness


Surf Yoga Balance Connection

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Now that the new Pranamar is opened next to Shaka we will be adding yoga retreat packages. Its an amazing studio facility that Shaka will be able to take advantage of.  I was doing some yoga surf googling and i found this video. It shows some interesting demonstrations on how to use yoga exercises to help prepare and improve various surfing situations.


The Balance Board at Shaka Costa Rica!

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The Balance board is a great way to gain core strength in the lower body. It simulates the rotation of weight from the back and front legs while surfing. It usually starts off with one of us crouching really low (as if we were inside of a barrel), and then doing a one-footed stance, and then escalates to using one foot and one hand to balance.  I recommend balance boards at all surf camps because they are a great  when the waves are not ideal or at night.



Bicycle surfboard racks Costa Rica

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Moe, Jed, Drew(2 guests here at Shaka), and I traveled to the hardware store yesterday to buy PVC pipe to create homemade surfboard racks for our bicycles. We got enough supplies for three racks (plus some extras) and the cost was around $15 per rack. The racks only took about 20 minutes to make and are expected to withstand the rain and mud from the rainy season. I would reccomend checking out this website for easy, step-by-step instructions! .


Top Ten Ways to Prepare to Learn to Surf

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1. Book a 2 week surf package at Shaka Beach Retreat(of course we gotta plug ourselves). If its your first time 1 week will go by fast and just when you start to get it ya gotta go.

2. Make sure your surf instructor is Mo’e or one of his good friend instructors.

3. Facebook all your friends tell em your going surfing in Costa Rica at Shaka. Rub it in and make them jealous

4. Start working on dropping any extra pounds if ya need to. The lighter and fitter you show up the easier it will be for you as well as your instructor.

5. A simple exercise regimen 3-4 weeks prior will do wonders for your stamina. Push ups, pull ups, crunches, and lying back extensions are great, if you work with weights utilize circuit training. work more medium to light weights with high repetitions progressively decreasing rest time between sets,  also give some good attention to your posterior deltoids.

6. Upper body cardio is king. Any type of cardio is good, but if you can do some upper cardio such as paddling, Rows, boxing aerobics, Swimming laps etc.

7. Get an Indo balance board. Indo boards are great for practicing weight distribution and relaxed balancing. They also will help get your legs toned and in shape. They come with dvd’s to show you how. You can do 10-15 minutes a day in your living room on the carpet in front of the TV easily. You should be able to find one at any board sport or sporting good store.

8. Make sure you can hold your breath for at least 20 seconds. When you start you will be in shallow water(about 4-6 feet deep), but a wipe out can still put you under for a few seconds and the more breath you have the more relaxed you’ll be.

9. Flexibility: If you do yoga that’s great or just a simple 10 min daily stretching regimen focusing on limbering your legs, chest, arms, and back

10. Educate your self. Go google crazy. There is tons of info online about surfing tips, ocean knowledge, surf reports, surf equipment. Follow our blog because i will continue to put up tips and info about surfing and the area. Finally leave Comments on this blog and ask any questions you may have, all are welcome.

Pura Vida & Aloha


Brainstorming in the Rancho!

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Pura Vida!!  It’s an amazing day here at Shaka!  The sky is clear, the sun is shining, a gentle breeze is blowing, and it is muy tranquilo. 

In between surf sessions and quad expeditions, Krista, Mo’e and I have been busy brainstorming and tossing around new ideas for vacation packages to offer on Shaka Beach Retreat Website!  Inspired by an old friend, Mo’e, a certified personal trainer, is totally stoked on the idea of putting together a Fitness Adventure package.  it’s going to be amazing: early morning yoga on the beach, beach boot camps, hiking and zip-line tours in Montezuma, surf lessons, healthy meals, and so much more!  It’s going to be killer and designed for the vacationers who are interested in getting in shape while enjoying all of the adventure that the Nicoya Peninsula has to offer.

In addition, I’m working on writing a biography for our camp dog, Lady, that we will have posted on the website and a write up to submit to Zoom! Nicoya Peninsula- a local magazine with news and tourist information.  It’s a pretty exciting time here.

I’m totally excited and working ferociously to get camp ready for 2 weeks of adaptive surf camps with Ocean Healing Group!!  It’s going to be great to see all of my old friends, meet some new people, and bring some excitement to our injured campers.  Ahhh…  it makes my heart feel so good when the camps are here.  The experience of being involved with OHG camps is hard to put into words:  emotional, inspiring, soul-soothing, and magical.  I have met some of the most incredible people in my life here at Shaka!!

Mo’e will be here soon to take me out for an instructional surf session…  I’m stoked!  Gotta go wax my board, liberally apply that sunscreen, and hit the beach!

Keep checking back for more news, updates, and stories about my volunteer  experience on The Shaka Front!


The waves were super clean but small so I decided it was a good opportunity for a one day break. Yesterday there was a 1 day swell (chest to slightly over head) so I put in another 4 hour session. Normally 3-4 hour isn’t too much but I caught so many waves yesterday that I probably paddled 6miles. This morning the waves were super clean but tiny, I figured a good opportunity for a rest day.

My right shoulder started Read More→