SURFGIRL FASHION
You Don’t Belong in the Surf
Already a member? Sign in to your account
Signed in but can’t see the content?
Update Your Card > Menu > Subscriptions > Renew Now
Other issues? Email support@orcasurf.co.uk
Quarterly
£9.99/mo
GET 3 MONTHS OF SURFGIRL PREMIUM
£29.99 Billed Quarterly.
Cancel anytime.
7 Day Free Trial
Full access to SurfGirl Premium
Surf Fitness Library
Surf theory training
Fuel for surfers recipe bank and nutrition tips
Join the online community of Surf Girls and share the stoke!
Print magazine
Monthly
£12.99/mo
GET 1 MONTH OF SURFGIRL PREMIUM
£12.99 Billed Monthly.
Cancel anytime.
7 Day Free Trial
Full access to SurfGirl Premium
Surf Fitness Library
Surf theory training
Fuel for surfers recipe bank and nutrition tips
Join the online community of Surf Girls and share the stoke!
Print magazine
Surf Fitness
Training that will make you surf strong.
SurfGirl Premium members have over 200 real-time surf specific workouts at their fingertips. Try one now.
Paddle Faster Workout
How many times have you wished you had a little bit more power in your arms to paddle into waves with more ease and get to your feet faster? Try this workout to get stronger!
10 Minutes
Surf Longer Explosive HIIT
In this video Heather guides you through explosive body weight exercises to get you back in the surf and surfing longer with more stamina.
20 Minutes
Upper Body Surf Strength & Energy
Designed to improve our upper body strength and stamina by continuously working between our energy systems as we would during surfing.
15 Minutes
Paddle Endurance Workout
Improve not only your shoulder mobility and take your dry land paddle training to the next level with a powerful combination of strength and endurance training.
25 Minutes
10 Minute Surf Stamina
Join in this short surf fitness workout to get you pumped! There’s a combination of four exercises to help work on your stamina and strength when you’re out in the water.
10 Minutes
HIIT for Quicker Pop-Ups
Having a strong pop-up is going make all the difference to our surfing. This workout is all about working through a range of explosive exercises to get us popping up and surfing with more intention.
20 Minutes
Yoga for Surfers
Strengthen the body in a dynamic way while out of the water, focusing on the muscle groups used while surfing. Each practice invites you to tune into your breath, in order to stay calm and present in any situation you might encounter while in the water.
15 Minutes
Paddle Faster Workout
How many times have you wished you had a little bit more power in your arms to paddle into waves with more ease and get to your feet faster? Try this workout to get stronger!
10 Minutes
Surf Longer Explosive HIIT
In this video Heather guides you through explosive body weight exercises to get you back in the surf and surfing longer with more stamina.
20 Minutes
Upper Body Surf Strength & Energy
Designed to improve our upper body strength and stamina by continuously working between our energy systems as we would during surfing.
15 Minutes
Paddle Endurance Workout
Improve not only your shoulder mobility and take your dry land paddle training to the next level with a powerful combination of strength and endurance training.
25 Minutes
10 Minute Surf Stamina
Join in this short surf fitness workout to get you pumped! There’s a combination of four exercises to help work on your stamina and strength when you’re out in the water.
10 Minutes
HIIT for Quicker Pop-Ups
Having a strong pop-up is going make all the difference to our surfing. This workout is all about working through a range of explosive exercises to get us popping up and surfing with more intention.
20 Minutes
Yoga for Surfers
Strengthen the body in a dynamic way while out of the water, focusing on the muscle groups used while surfing. Each practice invites you to tune into your breath, in order to stay calm and present in any situation you might encounter while in the water.
15 Minutes
Paddle Faster Workout
How many times have you wished you had a little bit more power in your arms to paddle into waves with more ease and get to your feet faster? Try this workout to get stronger!
10 Minutes
Surf Longer Explosive HIIT
In this video Heather guides you through explosive body weight exercises to get you back in the surf and surfing longer with more stamina.
20 Minutes
Upper Body Surf Strength & Energy
Designed to improve our upper body strength and stamina by continuously working between our energy systems as we would during surfing.
15 Minutes
Paddle Endurance Workout
Improve not only your shoulder mobility and take your dry land paddle training to the next level with a powerful combination of strength and endurance training.
25 Minutes
10 Minute Surf Stamina
Join in this short surf fitness workout to get you pumped! There’s a combination of four exercises to help work on your stamina and strength when you’re out in the water.
10 Minutes
HIIT for Quicker Pop-Ups
Having a strong pop-up is going make all the difference to our surfing. This workout is all about working through a range of explosive exercises to get us popping up and surfing with more intention.
20 Minutes
Yoga for Surfers
Strengthen the body in a dynamic way while out of the water, focusing on the muscle groups used while surfing. Each practice invites you to tune into your breath, in order to stay calm and present in any situation you might encounter while in the water.
15 Minutes
Surf Tutorials
Surf theory lessons to get you to the top of your surfing game.
Knowledge and surf tips from professional surf instructors and surfers to get you surfing better and longer, build confidence and motivation.
Essential Move: The Bottom Turn
How to Backhand Top Turn
Steps To Perfect Your Pop Up
It’s the foundation of surfing and something that plagues many a surfer: the perfect pop up. It’s not as easy as it looks and requires a lot of dedication, but once you master it, you’ll see your wave riding step-up a notch.
Getting Out Back On A Longer Board
Getting out back on a longboard or a longer board like a mal can be a little challenging. When the waves are smaller the best way to get outback is to go over it. Check out our tips and you should have no trouble getting outback.
Learn How To Duck Dive
How To Do a Turtle Roll
With more and more surfers turning to bigger boards like mini mals and longboards, it’s important we look at the safest ways to get outback. Surfing the waves out back for some can feel like an impossible task, with many fearing paddling out on a bigger board.
Essential Move: The Bottom Turn
How to Backhand Top Turn
Steps To Perfect Your Pop Up
It’s the foundation of surfing and something that plagues many a surfer: the perfect pop up. It’s not as easy as it looks and requires a lot of dedication, but once you master it, you’ll see your wave riding step-up a notch.
Getting Out Back On A Longer Board
Getting out back on a longboard or a longer board like a mal can be a little challenging. When the waves are smaller the best way to get outback is to go over it. Check out our tips and you should have no trouble getting outback.
Learn How To Duck Dive
How To Do a Turtle Roll
With more and more surfers turning to bigger boards like mini mals and longboards, it’s important we look at the safest ways to get outback. Surfing the waves out back for some can feel like an impossible task, with many fearing paddling out on a bigger board.
Essential Move: The Bottom Turn
How to Backhand Top Turn
Steps To Perfect Your Pop Up
It’s the foundation of surfing and something that plagues many a surfer: the perfect pop up. It’s not as easy as it looks and requires a lot of dedication, but once you master it, you’ll see your wave riding step-up a notch.
Getting Out Back On A Longer Board
Getting out back on a longboard or a longer board like a mal can be a little challenging. When the waves are smaller the best way to get outback is to go over it. Check out our tips and you should have no trouble getting outback.
Learn How To Duck Dive
How To Do a Turtle Roll
With more and more surfers turning to bigger boards like mini mals and longboards, it’s important we look at the safest ways to get outback. Surfing the waves out back for some can feel like an impossible task, with many fearing paddling out on a bigger board.
nutriton
Surfers' fuel: access to nutrition articles, meal plans and the SurfGirl recipe bank.
Tailor made recipes by nutritionalists, chefs and dieticians, for surfers. Easy to make wholesome, healthy recipes to maximise your potential with energising food for all diets.
Food is Fuel: Eating to Boost Workouts
TUTORIAL
Salted Caramel Post Surf Smoothie
A post surf smoothie should be made to help aid muscle recovery. You will also want to rehydrate and replenish your glycogen (carb) storage to provide energy and a faster recovery.
RECIPE
Rainbow Buddha Bowl
The Buddha Bowl is a smorgasbord of pulses, beans, plant proteins and whole grains – the ultimate vegan one-bowl meal. They are also perfect for keeping you fuelled up for surfing.
RECIPE
What To Eat When You’re Surfing
You need to be get energised for surfing, however you don’t want to over eat and feel sluggish and slow. Here we recommend ways in which you can have the happy medium, to eat and surf.
TUTORIAL
Pure Energy Balls
RECIPE
Asian Noodles with Crispy Tofu
As surfers, protein can help us stay in shape, speeding up recovery after exercise and or injury, reducing muscle loss, building lean muscle and helping to maintain a healthy weight by curbing hunger. Plus, proteins act as an energy source, so give this Asian-inspired recipe a try.
RECIPE
Food is Fuel: Eating to Boost Workouts
TUTORIAL
Salted Caramel Post Surf Smoothie
A post surf smoothie should be made to help aid muscle recovery. You will also want to rehydrate and replenish your glycogen (carb) storage to provide energy and a faster recovery.
RECIPE
Rainbow Buddha Bowl
The Buddha Bowl is a smorgasbord of pulses, beans, plant proteins and whole grains – the ultimate vegan one-bowl meal. They are also perfect for keeping you fuelled up for surfing.
RECIPE
What To Eat When You’re Surfing
You need to be get energised for surfing, however you don’t want to over eat and feel sluggish and slow. Here we recommend ways in which you can have the happy medium, to eat and surf.
TUTORIAL
Pure Energy Balls
RECIPE
Asian Noodles with Crispy Tofu
As surfers, protein can help us stay in shape, speeding up recovery after exercise and or injury, reducing muscle loss, building lean muscle and helping to maintain a healthy weight by curbing hunger. Plus, proteins act as an energy source, so give this Asian-inspired recipe a try.
RECIPE
Food is Fuel: Eating to Boost Workouts
TUTORIAL
Salted Caramel Post Surf Smoothie
A post surf smoothie should be made to help aid muscle recovery. You will also want to rehydrate and replenish your glycogen (carb) storage to provide energy and a faster recovery.
RECIPE
Rainbow Buddha Bowl
The Buddha Bowl is a smorgasbord of pulses, beans, plant proteins and whole grains – the ultimate vegan one-bowl meal. They are also perfect for keeping you fuelled up for surfing.
RECIPE
What To Eat When You’re Surfing
You need to be get energised for surfing, however you don’t want to over eat and feel sluggish and slow. Here we recommend ways in which you can have the happy medium, to eat and surf.
TUTORIAL
Pure Energy Balls
RECIPE
Asian Noodles with Crispy Tofu
As surfers, protein can help us stay in shape, speeding up recovery after exercise and or injury, reducing muscle loss, building lean muscle and helping to maintain a healthy weight by curbing hunger. Plus, proteins act as an energy source, so give this Asian-inspired recipe a try.
RECIPE
7 Tips to Get Fit and Healthy for 2025
Make the new year your launchpad for a consistent fitness habit and healthy eating reset —it’s a mood and energy win-win!
ROXY ACTIVE for Life on the Go
Feb 18, 2022
Your best workout awaits in fitness gear made to move.
Rich Mushroom Soup
Dec 19, 2024
Serves 3 I 40 mins
Roasted Spicy Chickpeas
Dec 13, 2024
1-2 servings I 55 mins
10 Minute Surf Strong Workout Programme
Dec 11, 2024
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.
You Don’t Belong in the Surf
Jan 5, 2025
The line-up is becoming a more inclusive space for female surfers, but there’s still some way to go.
Undreamed Waters Adrenaline Crew
Dec 18, 2024
Lucia Martiño’s journey through Iceland’s freezing waves during winter.
Energising Trail Mix
Dec 13, 2024
15 mins I 6 servings
Rip Curl x Stephanie Gilmore
Dec 8, 2024
When icons collide: The Rip Curl x Stephanie Gilmore collection is here.
7 Tips to Get Fit and Healthy for 2025
Jan 2, 2025
Make the new year your launchpad for a consistent fitness habit and healthy eating reset —it’s a mood and energy win-win!
Pretzels & Waves in Munich
Dec 13, 2024
The Rip Curl Euro team descend on Munich for a city surf adventure.
Christmas Kombucha Cocktail
Dec 11, 2024
If you feel that most Christmas drinks contain too much sugar and you need a lighter, healthier cocktail, try this one. Kombucha is high in probiotics which is good for your gut and it replaces sugar-laden ginger beer. Serves 2 60ml of vodka 180ml ginger kombucha 60ml...