Explosive HIIT Workout with Heather (Part 2)
Take it up a notch with the second installment of Heather’s HIIT program. This challenging session is designed to further push your endurance limits, helping you last longer in the water and feel stronger after every session.
Lower Body Strength Workout with Heather
Level up your strength training with Heather’s lower-body workout designed to target your legs, glutes, and hips. Using dumbbells (or household items like canned goods or water bottles), this session builds the power you need for surfing.
Core Power in 10 with Claire
No time to spare? This 10-minute core-focused session with Claire packs a punch. Using just three targeted moves, this workout strengthens essential core muscles to suit everyone from beginner to advanced surfer.
Surf Strong Workout with Tee
Feel unstoppable with Tee’s invigorating 25-minute full-body strength workout. This session will leave you feeling supercharged and ready to tackle your next surf session with newfound power and confidence.
6 Cold Water Destinations
It’s not all tropical surfs, here’s some cold water destinations offering top surf and cosy abodes.
Explosive HIIT Workout with Heather (Part 1)
Get ready to sweat with this high-energy HIIT session. Heather’s workout is all about pushing your limits and boosting your endurance. The exercises start off challenging and ramp up progressively to keep you motivated and building stamina.
8 Nutritious On-the-Go Snacks for Busy People
It’s not always easy to eat properly when you’re rushing around but if you can swop sports drinks, crisps and chocolate bars for healthier alternatives it will help with energy levels.
14 Day Surf Fitness Challenge
Get involved in our challenge and get surf fit for 2025
Total Body Boost with Claire
Claire will guide you through a session designed to engage all your muscles while improving strength, balance, and stability.
How Your Cycle Affects Surfing
Have you ever considered how our surfing performance goes in waves with our menstrual cycle?
How I Became a Big Wave Surf Photographer
We gain an insight into what it takes to shoot some of the world’s heaviest waves with Mexican photographer Maria Fernanda.
Rich Mushroom Soup
Mushrooms are high in protein essential B vitamins, full of antioxidants and provide a rich, savoury flavour.
Undreamed Waters Adrenaline Crew
Lucia Martiño’s journey through Iceland’s freezing waves during winter.
Pretzels & Waves in Munich
The Rip Curl Euro team descend on Munich for a city surf adventure.
Roasted Spicy Chickpeas
Chickpeas are high in protein, fibre, and complex carbs for sustained energy.
10 Minute Surf Strong Workout Programme
Short on time? No worries, we’ve gathered a few quick but effective 10-minute workouts that will enhance your surfing skills and easily fit into a busy schedule.
Rip Curl x Stephanie Gilmore
When icons collide: The Rip Curl x Stephanie Gilmore collection is here.
Challenger Series & Longboard Tour Schedules
WSL Announces 2025 Challenger Series and Longboard Tour Schedules
Zoe’s Proud Achievement
Zoe Smith tried surfing after an amputation. Fast forward a few years and Zoe took gold at the Para World Surf Championships.
Alternative Christmas Drinks
For some opening a bottle of Baileys is the beginning of the festive season. However if you find that certain drinks at Christmas are too sweet and you’re looking for an alternative, we’ve some suggestions.
Boardmasters 2025 Headliners
Boardmasters reveals the first epic headliners for 2025. Here’s all the info.
Feel the Burn Workout Programme
Now it’s much colder out, this week we’re feeling the burn and focussing on workouts to make you sweat.
Juju The Surf Musical
Billabong presents Juju The Surf Musical created by Jaleesa Vincent and Luka Raubenheimer
Catching up with Alys Barton
Top tips on wetsuits for winter with Welsh Champ Alys Barton.
Rip Curl International Gromsearch
Rip Curl International Gromsearch covered by Sun Bum, concludes with spectacular surf in Bali.
Steady Break: Top 3 Affordable Surf Stays
Pack your bags, boards, and good vibes. It’s time to check out some of the best longhaul affordable wave destinations.
Vahine Fierro Qualifies for the CT
ROXY athlete Vahiné Fierro, has just qualified for the prestigious 2025 WSL World Championship Tour.
Daily Gambling – Laura Coviella
Laura Coviella just dropped her new video, hit play for the full edit.
Christmas Gift Guide
The best Christmas gift ideas for beach lovers, surfers and outdoor enthusiasts.
Hide Tide: Top 3 Luxury Surf Stays
Our carefully curated guide invites you to explore the best longhaul wave destinations.
Changing Lives Through Surf
After surfing in Indo, Maddy Bolt felt motivated to empower local women with ocean safety techniques to gain confidence in the surf.
Salt: Alice Ward’s Story
Salt a powerful film, premiered as part of the London Surf Film Festival. Take a look.
Surf HIIT Workout Programme
Surfing requires bursts of high energy output for example during paddling. Building up your aerobic endurance will help you to paddle longer without fatigue, and improve your ability to catch more of waves. Give these workouts a go.
How Cold Does the Sea Get In Winter?
How cold does it really get? Here’s some of the global coldwater sea temperatures during the winter.
Winter Wetsuit Guide 2024/5
Take a look at some of the best winter wetsuits available this season.
Lazer Breathing Dragons
Surfing legends, Stephanie Gilmore, Mason Ho and Tom Curren on The Search with Rip Curl.
SurfGirl Launch Party Success
A fantastic evening bringing the surfing community together with great chats, tunes and films.
SurfGirl Latest Issue
The latest issue of the magazine is out now, here’s what’s in it.
White Horses – A Surfers Journey
Follow Emily Grimes and two white horses across the beautiful, barren landscapes of northern Scotland.
SurfGirl Art Comp: Shortlist & Winner
We’re excited to announce the winner and shortlisted entries from our SurfGirl Art Competition.
Bring the Energy Workout Programme
Surfing requires a lot of energy so high-energy workouts are particularly beneficial for surfers because they replicate and enhance the physical demands of the sport. High-energy workouts like HIIT helps with paddling for longer without tiring out, allows you to react to wave more quickly and make fast manoeuvres. Basically it allows you to perform at a higher level, so let’s get to it.
Cornish Birthdays Galore / Newquay Surfing Celebration
Sharp’s Brewing Co brings together Carve magazine, Newquay Boardriders and Lusty Glaze to raise a cheers to all
Macy Callaghan First 2024 Challenger Series Event Win
Macy Callaghan earns first 2024 Challenger Series Event win against runner-up Vahine Fierro
Changing Lives Through Surf
Na Kama Kai is a non-profits organisation set up to empower youth in Hawaii through ocean-based education.
WSL Announces 2025 CT Schedule
Abu Dhabi Added, Snapper Rocks, Lower Trestles, and Jeffreys Bay return to the CT in 2025.
New Film: Maya and the Wave
Maya Gabeira and her story of near drowning at Nazare and then a comeback to becoming the first female surfer honoured with a Guinness World Record.
Rip Curl GromSearch Online Has Begun
One boy’s and one girl’s video will be selected, and the winners will earn a spot in the Rip Curl GromSearch International Final. Steph Gilmore is one of the judges.
Fins And What They’re About
We uncover the mysterious world of surf fins.
Rainbow Asian Salad
The easiest way to know you are getting all your micronutrients is by eating the rainbow. This Asian inspired salad does exactly that.
Surf Focussed Workout Programme
Here’s a surf specific workout programme designed to get you powered up for surfing.
Improve Your Eating Habits
Eat well to nourish your body, that’s going to help you get energised.
Progressive Surf HIIT Workout Series
This week we have a Progressive Workout Series, which will get harder as you get stronger. 30 minutes of surf-specific muscular strength and endurance training, focusing on challenging and improving our on-land surf fitness, which will have you surfing longer and with more power!
Surfing and Mental Health
Last month Evie Johnstone spent a day at a Heads Above The Waves with the focus on the benefits of surfing.
Veggie Bean Burrito
High in fibre, vitamins and minerals whilst being low in saturated fat, this recipe combines a variety of colourful vegetable and plant-based proteins.
SurfGirl Recommends | Autumn
With only the best essentials to grip the trails, take on the surf, and stay balanced – enjoy our recommended pin drops for yoga, surfing, and coastal path strolls.
Foundations to Surf Workout Programme
Surfing is physically demanding, requiring strength, endurance, balance, and flexibility. Here we take a look at workouts to help you with your overall fitness and strength for surfing.
Rip Curl GromSearch 2024
Results of the European Final in Anglet
Tya & Lukas Win Night Surf Comp
Tya Zebrowski and Lukas Skinner Win Caraïbos Surf de Nuit Anglet presented by Rip Curl.
September Sessions Workout Programme
It’s September which usually means waves and warmer water so we need to keep up our surf fitness to enable us to surf as much as possible this month. Let’s do it!
The Importance of Protein for Surfers
How protein helps to power your performance and why we need it.
Caity Simmers is 2024 World Champ
Caity Simmers claims maiden World Title, becomes surfing’s youngest WSL World Champion.
Tips: Dealing with Anxiety in the Sea
Struggling with fear and anxiety in the surf? Surf Confidence Coach Danni Unway suggests techniques which will help you to calm yourself and how to shift your mindset to bring joy to your surfing.
Tangy Tomato Salsa
Salsa is an excellent low-calorie side dish, making it a healthy choice for adding flavour without a lot of extra calories.
Brisa Hennessy’s World Title Journey
Brisa’s recipe for success going into this weekend’s WSL final.
Meet Surf Confidence Coach Danni Unway
Danni Unway is a Surf Confidence Coach, we find out what that means and how it can help you navigate the roller coaster of surfing.
Make Way: A Change in Surf Culture
Make Way is a film about tackling the issue of male dominance and celebrating women in surfing.
Fiery Scrambled Eggs
Serves 1 I 20 mins
WSL Finals Lowdown
The 2024 World Champions will be decided at the Lexus WSL Finals at Trestles. Here’s everything you need to know.
Quick and Easy Guacamole
4 servings I 15 mins
Point Of Change / Documentary
Stumbling across the ‘perfect wave’, two surfers start a chain reaction of unintended consequences.
Get Strong to Overcome Fear
From taking the drop, to paddling out in big surf, here’s how being physically and mentally strong will help you control your fear of surfing.
Absolute Abs
25 MINUTES Absolute Abs A strong core helps stabilize your body, allowing you to move in any direction with proper balance, and preventing falls by supporting your body… a must for surfing! Absolute Abs will set your core on fire as Heather takes you through a series...
Top 6 Après Surf Bars
From rustic beach shacks with stunning ocean views to chic, modern venues offering the local catch and cool cocktails, these bars capture the essence of après surf. Hang out with fellow surfers, enjoy live music as the sun sets, or simply soak in the laid-back beach vibes. We’ve handpicked these après-surf spots so you don’t have to.
SurfGirl Art Comp: Calling all artists!
Enter SurfGirl’s Surf Art Competition to win our featured artist spot.
March for Clean Water
March for Clean Water, Sat 26th of October 2024, Parliament Square London.
Changing Lives Through Surf
The first episode focuses on Women Make Waves, empowering women in the Solomon Islands.
O’Neill Rookie Rippers
The third season of the O’Neill Rookie Rippers social media comp is back on.
Reef x Heads Above The Waves Surf Experience
Reef 40th event encouraging people to spend time in and around water to improve their mental wellbeing.
Highlights Day 2: Surfing Boardmasters 2024
Day two at Fistral saw the start of the Wild West Jerky Longboard Pro and the Boardmasters Junior Open.
Highlights Day 1: Surfing Boardmasters 2024
Watch the Boardmasters highlights from the first day of the surf competition at Fistral Beach, Cornwall.
Caroline Marks Wins at Olympics
Caroline Marks and wins Gold Medal at Paris 2024 Olympic Games for Team USA.
Rip Curl Cup Padang Padang 2024 Trials
Top Six Indonesian Athletes Set To Compete in The Main Event
Weights for Surfing Workout Programme
Tried using weights in your workouts but need a little bit more focus? Try this workout.
Frothin’ with Laure Mayer
Laure Mayer, free surfer and designer from Basque Country, living in Australia
How to Spot a Good Wave
Wave knowledge is king when it comes to surfing, so how can you spot a good one?
Total Body Strength & Endurance Workout
Try this all round 30 minute workout with Tee to boost your surf strength and stay in the water for longer.
Kasey West – Beginner to Intermediate Surfer
Kasey West’s journey on going from beginning to winner in surfing.
The Endurance Edition Workout Programme
This endurance workout programs is designed specifically for surfers to enhance their stamina, strength and overall surfing performance.
Top 5 Underrated Cornish Beaches
SurfGirl RecommendsOur top 5 underrated Cornish beaches and our top rated brands and products for enjoying an epic day at the beach. Beaming sunshine, glittery waters and soft sand are here to stay. Read on to sprinkle some shells and sparkle to your summer of...
Flow with the Ocean
SurfGirl Magazine is partnering with Manduka on a giveaway to kick start your yoga practice.
Beetroot Hummus
Prep time 15 mins 6-8 Servings
Rip Curl Cup Padang Padang
The 21st annual Rip Curl Cup Padang Padang is set for the big kick off.
Creative Waves with Clara Jonas
Meet Clara Jonas as we find out about her collab with Boardmasters, her creative process and her tips for design success.
RNLI Announces Multi-Year Partnership with YETI
Premium outdoor gear brand YETI to provide hydration products to lifeguards.
Young, Competitive and at the Euro Juniors
15-year-old English surfer Kaja Millward caught up with the English U16 girls as they compete in Portugal.
Boardmasters £115,000 Donation
Boardmasters Foundation announces the local organisations selected to receive this year’s £115,000 charitable donations.
Get On Board Wave Project Challenge
Surf Therapy charity the Wave Project, launches nationwide ‘Get On Board Challenge’.
Brisa’s Teahupo’o Journey
The wipeouts, reef cuts, tears and dreds! Brisa takes us through what it’s like to surf a wave like Teahupo’o in her latest video.
Movie Night: Inspiring Young Women
We haven’t done one of these for a while, so it’s time to watch these thrilling short films showing the excellence of these young surfers.
Mediterranean Quinoa Salad with Feta and Avocado
Serves 4 I 30 mins
Breakfast
Breakfast Super Smoothie
10 MIN | SERVES 1
Bircher Muesli Breakfast
5 MIN/ PREP OVERNIGHT | SERVES 2
Healthy Buddha Bowl Recipe
25 MIN | SERVES 1
Overnight Oats Recipe
5 MIN/PREP OVERNIGHT | SERVES 1
Mains
Tasty Sweet Potato Wraps
SERVES 2 | 25 MINS
Warm Cauliflower and Chick Pea Salad
4 Servings I 30 mins
Squash and Chickpea Curry
Serves 2 I 35-45 Mins
Lemon and Garlic Roasted Cauliflower
SERVES 2 | 30 MINS
Green Mac and Cheese
45 minutes I Serves 4
Sweet
Pastéis De Nata
1.5 HOURS | MAKES 24
No Added Sugar Strawberry Roll-Up Bites Recipe
PREP 10 MIN | COOK 3 HOURS | SERVES 8
Best (Healthy!) Banana Bread Recipe
1 HOUR | MAKES 1 TRAY
Snacks
Nut Butter, Berries and Cocoa Toast
5 MIN | SERVES 1
Smashed Peas on Toast
10 MIN I SERVES 1
Beetroot Dip
10 MIN | SERVES 1-2
Get Up and Go Energy Balls
10 MIN | 1 HOUR PREP | MAKES 1 TRAY
Focaccia Bread
MAKES 1 | 2 HOURS
20 Minutes and under
Green Goddess Salad
Serves 1- 2 | Time: 15 mins
Watermelon Feta Salad
Everyone should have a fresh watermelon salad in their repertoire and this one is a crowd pleaser.
Warm Cauliflower and Chick Pea Salad
4 Servings I 30 mins
Spinach, Feta and Walnut Omelette
10 MINS | SERVES 1
Good For You Miso Soup
10 MINUTES | SERVES 1
Meat Free
Surfing Is Self Care
Surfing can be your ultimate love so appreciate the gift of surfing and the self-care it brings to you as a surfer.
SurfGirl’s Guide to South Sri Lanka
Sri Lanka has quietly become one of the world’s most compelling surf destinations. We sent Travel Editor Scar to find out what all the fuss is about. Why not use our guide to help plan your next trip? With amazing food, warm waters, diverse breaks, and a welcoming...
Surf Fit. Surf Better.
Surfing is about focus: maintaining a consistent fitness routine, combined with healthy eating. Find out more.
Women of the Sea Film Fund 2026
The London Surf Film Festival’s Women of the Sea Film Fund is back, with £10,000 up for grabs.
Be Your Own Secret Admirer
Learn to love yourself and fill your day with self-love, not negative vibes.
Awesome tips, thank you!!
A lot of great books here! I would LOVE to start reading more fiction about surfer characters. Also, Soul Surfer…
Thank you for the amazing support as always and everything you do to promote and encourage women’s surfing
Dear Surf Girl, I thought of this yesterday while on my lunch break walking around Stuttgart. It was before I…
Surfing has helped me get through grief and depression saving my life! I once thought life was not worth living.…