Fitness and good health goes hand in hand with summer. If you eat poorly, don’t work out during the summer, you aren’t going to feel so great. What’s key here is that fitness and good eating habits are essential YEAR ROUND and not just after Christmas or during the summer. This is a “be good to your body” moment that’s really a wake-up call to get active. We have had the wonderful opportunity to “virtually” talk to Pro-surfer Courtney Conlogue. Check out what she has to say about getting fit and staying fit.
“Surf fitness has become all the craze at top gyms and boot camps across the nation. Surf-based moves strengthen and lengthen the core muscle groups. Fitness classes can sometimes get expensive and aren’t always available everywhere. To show that you don’t have to spend a lot to feel like a million bucks, the California Milk Processor Board (CMPB), the creator of got milk?, has teamed up with professional surfer and model Courtney Conlogue, to bring free surf fitness and nutrition tips to all Californian”– and for the purpose of everyone in the US as well as globally, let’s consider you all as Californians because you want to be fit too. (Right!)
” With her surf-inspired moves and advice, Conlogue promises to help everyone feel great this summer. (Yay! While we may not look like Courtney, we can approximate her moves by getting active!)”
Plank Drummers with Bosu®
“Proper diet and exercise go hand-in-hand,” says Conlogue, current Association of Surfing Professionals (ASP) world tour athlete and USA Surf Team member. “My total body workouts will get you in shape and my favorite thirst-quencher, milk, provides the nutrition and power you need to fuel up.”
Pushups with Alternate Leg Raises,
Conlogue adds that surf-influenced workouts are quickly gaining popularity this year, both on and off the sand. Combining elements of aerobic fat-burning and lean muscle-building, her training exercises are a great base for a total body workout. Courtney’s go-to moves utilize the core, arms, abs, glutes and legs.
Reaching Opposite!
Among other exercises recommended by Conlogue are Pushups with Alternate Leg Raises, Reaching Opposites and Lunges with Rotation.
Lunges with Rotation
“Courtney incorporates a simple nutrition and fitness routine into her lifestyle that helps her be the star athlete she is,” says Steve James, executive director of the CMPB. “Milk is a key part of that for maintaining lean muscles and strong bones.”
Lunges with Vertical Rotation (of arms)
Including milk as part of a healthy exercise regimen, Conlogue offers five nutrition tips for a strong body this summer:
1. Fuel Up.
Energy reserves are important for maintaining stamina during high endurance workouts. Start your day right. Steel cut oats with milk, dry fruit and nuts are a great way to energize. Snacks and small meals can also help rev up your metabolism during the day.
2. Keep it Balanced.
On your surf board and your plate, balance is key. Your diet should be made up of fresh and wholesome foods like fruits, vegetables, dairy, lean meats and healthy fats like avocado or olive oil. Try a grilled cheese sandwich with tomato; add an apple and a tall glass of milk for a balanced meal on the go.
3. Protein Rich.
Proteins, made up of amino acids, are an essential building block of life. Protein helps the body build and repair muscle, grow and helps organs and cells work properly. Power up with rich proteins such as lean meats, beans, lentils, nuts or a good old-fashioned protein shake. A smoothie a day can provide you with a convenient dose of protein before or after your workout.
4. Resist Junk Food.
Junk food does not contain any useful nutrients. Instead of stopping for French fries pick up some carrot sticks, a handful of almonds or a multigrain bar with milk to keep you going.
5. Avoid Dehydration.
Drink plenty of fluids to hydrate before, during and after workouts. Outdoor exercises under the hot summer sun will deplete your stores faster.
LA-Story.com sent Courtney some additional questions and requests for tips! Here are her answers
LA-Story 1) How do you keep the motivation up to keep working out? I am seeking to find out ways for others to stay motivated and on track
Courtney Conlogue:
For me, the way I keep motivated is realizing the benefits. Once you commit to a schedule your body starts getting into a routine. After that it becomes second nature.
Having your peers around is also helpful. If you have friends who want to get ready for the summer reach out to them. It’s always fun to have someone around. It makes it like a little challenge.
LAS 2) What’s your blend of cardio and sculpting/strength-training
Courtney Conlogue:
My blend of cardio and sculpt training routine are exactly like those that I worked on with got milk? Mix them up with a little bit of surfing, then you have the perfect training to work out the core, arms, abs, glutes and legs!
LAS 3) What do you do to prep for or recover from a workout (eating/drinking and stretching)?
Courtney Conlogue:
Drink plenty of fluids to hydrate before, during and after workouts. A smoothie a day can also provide you with a convenient dose of protein before or after your workout.
LAS 4) You are pretty athletic. Does working out require one to become a jock?
Courtney Conlogue:
No, each body is different and even if you’re not flexible or strong enough to do these exercises in the beginning your body will adjust in time. To become a pro athlete it takes dedication, same goes for working out.
LAS 5) At what point did you feel like you had really gotten the payoff /results from your workout.
Courtney Conlogue:
When I started seeing that being fit is key to injury prevention. It made me realize that my fitness is helping my body become one that doesn’t hold me back.
LAS 6) What can most people expect to see in terms of results?
Courtney Conlogue:
Surf-based moves strengthen and lengthen the core muscle groups so that you get all around results. They combine elements of aerobic fat burning, lean muscle building, balance and core training. Milk is also key for maintaining lean muscles and strong bones. Pair that with my total body workouts-you could really expect to see a difference both on and off the sand!
LAS 7) How long should workouts be? Could someone split a workout into an AM & PM? What’s the minimal amount of time that someone should put in a session?
Courtney Conlogue:
You should try for at least fifteen minutes, but ideally you should spend 45 to 60 minutes every day exercising! In a 15-minute session try to do at least two to three exercises, which will help build up your stamina.
I usually split my workouts into three so an AM & PM session would be great, but again remember that each body is different.
LAS 8) What kind of workouts do you do? Do you mix it up?
Courtney Conlogue:
I try to mix-it up daily, but my favorites are the routines that I shared with got milk? including; plank drummers, pushups with alternate leg raises, reaching opposites and lunge workouts. These exercises workout every muscle giving me a total body-workout.
LAS 9) How do you work with the Bosu ball? I know that it’s a balance, cardio and sculpting kind of tool and it’s very challenging.
Courtney Conlogue:
For a beginner, I’d start with the half ball facing up. Start in a pushup position, with your core and glutes activated. Lower each arm to a low plank position, forearms and elbows on the ball and repeat at a consistent speed. Be sure that during this exercise you always maintain an activated core to keep balance. Try doing 3 sets with 20 – 40 reps.
LAS 10) Do you have a favorite workout? How often do you workout?
Courtney Conlogue:
Of course surfing is my favorite workout, but having a variety is important. Power and explosion, stability and cardio are the type of workouts I like to have because they challenge me.
LAS 11) What are your essential or “must do” elements of working out?
Courtney Conlogue:
Being balanced, having balance with your body. Having a body that is proportional and making sure everything works together. Also, having a strong core. It’s the foundation of having a balanced body.
Catch up to Courtney in this upcoming Tweet Chat (Twitter.com) June 26!
Shape Up Like A Surf Pro
Thursday, June 26
12:00 PM PT
Hashtag: #gotmilksurfs
tweetchat.com/room/gotmilksurfs
RSVP: https://www.facebook.com/events/290523191107242/
Want to know more about Courtney?
About Courtney Conlogue
Conlogue first hit the waves at age four. By 14 she was at the top of the National Scholastic Surfing Association.
–2009 Conlogue won the US Open of Surfing
–2009, Conlogue placed gold at the X Games 13.
–2010 Conlogue continued her gold streak winning at the ISA World Surfing Games.
–2011 She earned her place on the ASP World Championship Tour
–2011 Courtney was recognized as ASP Women’s Breakthrough Performer of the Year.
–2013 Conlogue ranked 4th on the Association of Surfing Professionals World Championship Tour
Courtney is an integral part of USA Surf Team.
— 2014 ESPN.com named her one of the Top 15 Female Athletes in Actions Sports.
In her spare time Courtney dabbles in art and photography and acts as ambassador for SurfAid International, Boarding for Breast Cancer, Surf’s Up for Down’s Syndrome and Operation Amped.
For more info on Conlogue visit www.facebook.com/pages/Courtney-Conlogue/56779089347 Instagram @courtneyconlogue
Follow her on Twitter @neonboho
Thank you to Courtney Conlogue for her great answers to all these questions. Do RSVP for this Tweet Chat this coming Thurs! It’s worth the time to ask questions about what her life is like and how she manages to fit everything into her very busy life!
For more info or to access Conlogue’s FREE surf fitness tips visit www.gotmilk.com or
join Conlogue and @GotMilk for a free Surf Fitness TweetChat Hashtag: #gotmilksurfs, For more details visit www.facebook.com/gotmilk
Stevie Wilson,
LA-Story.com
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Surfers are well aware of injury prevention. She is smart and he moves are so basic you can do them on the beach…good idea.