The Surf Strong Show

Breathe Strong, Surf Strong: How Better Breath Transforms Your Surfing

Breathe Strong, Surf Strong: How Better Breath Transforms Your SurfingEpisode OverviewIf you want to surf stronger, longer, and with a calmer mind, it starts with something you are doing all day anyway: breathing.In this episode of The Surf Strong Show, coach Greg Finch breaks down how breath impacts your surfing, your recovery, and your day-to-day stress levels. He explains why most modern breathing habits quietly work against performance, and shares simple, practical breath techniques you can plug into your routines in and out of the water.You will learn how to use breath to boost paddle endurance, calm your nervous system after heavy efforts, and stay present in the lineup when conditions or crowds start to spike your stress. Greg also explores how combining good posture, mindful breathing, and small daily “micro practices” can turn your sessions into repeatable training for both body and mind.“Breath is powerful on so many levels.”What You’ll LearnWhy breath is one of the most underrated performance tools in surfingHow to weave breath techniques into your daily routines to improve recoveryThe role of posture and alignment in effective breathingHow mindfulness and breath work help manage stress, anxiety, and overwhelmWays to practice breath in and out of the water so it shows up when you need it mostHow to use breath to stay calm under pressure in challenging surf or life momentsSimple ways to extend your connection to the ocean with post-surf breathing rituals“Stay present, feel the wind and sand.”Episode HighlightsThe Power of Breath (00:00)Why breath is central to surf performance, focus, and long-term surf longevity.Modern Breathing Habits and Their Impact (04:24)How our daily lifestyle quietly trains shallow, inefficient breathing and what to do instead.Practical Breathing Techniques for Surfers (14:09)Simple, repeatable exercises you can use before, during, and after your sessions.Connecting Breath with Surfing (14:31)How to link breath to paddling, positioning, and staying composed in critical moments.Post-Surf Breath Practices (28:28)Ways to cool down, recover faster, and carry that ocean calm into the rest of your day.“Extend out the positive of the surf.”Take This Into Your Next SessionEvery paddle out is a chance to practice. Choose one breath technique from this episode, set a reminder on your phone, and use it:Before you check the surfWhile you are sitting in the lineupAfter your session as you towel off and head back to your dayYour surf training is not just what happens in the gym or in big swell days. It is in how you breathe through all of it.If you want more tools to build breath endurance, recovery, and mental focus for surfing, make sure you grab Greg’s Surf Breath Checklist and keep training your breath to Surf Strong For Life.

Morning Micro Habits for Lifelong Surfing

Morning Micro Habits for Lifelong SurfingSurf Strong Show Express with Greg FinchMost surfers think they need a “perfect” 2-hour morning routine to level up their surfing. In this Surf Strong Show Express episode, Greg Finch makes the case for something way more realistic—and way more effective: 10–20 focused minutes of breath and movement that keep you surf-ready for life.Greg breaks down how to start your day in a way that actually supports your surfing, instead of just checking another box on a self-help checklist. You’ll hear why surfing is such a high-demand activity on your body and nervous system, and how a few simple micro habits can keep your movement, breath, and mobility tuned so you can keep paddling out for decades.You’ll also learn why your brain secretly wants you to stay on the couch, how to work with that resistance instead of fighting it, and why “First breath, not first screen” is one of the most powerful performance cues you can use—both in and out of the water.In this episode, we get into:Why routines are overhyped—and how to swap “perfect routine” pressure for simple, repeatable micro habits.The true demands of surfing on your movement, breath, and mobility—and what it really takes to maintain them as you age.“First breath, not first screen” – a simple morning reset that downshifts your nervous system and sets the tone for your whole day.A go-to breath pattern (4-second inhale, 6–8 second exhale) you can use in bed, in the lineup, in the car, or in the grocery store line.A quick Surf Strong Primer you can do in 5–10 minutes:Gentle spine + hip wake-up (cat–cow, hip circles, thoracic rotation)Deep squat holds to check in on your lower bodyPush-up / pop-up variations that don’t wreck your shouldersDead bug / crawl-pattern core work that trains you to breathe under tensionHow tiny, consistent actions act like compounding interest for your surf fitness, resilience, and recovery.Why your “evolved mind” is wired to avoid effort—and how to design habits that sneak past that resistance.Who this episode is forThis one’s especially for you if:You’re a surfer who wants to keep surfing hard into your 40s, 50s, 60s and beyondYou feel stiff, tight, or beat-up in the mornings after a couple days of surfYou keep meaning to start a morning routine but get overwhelmed or fall off quicklyYou want simple, doable structure—not another perfectionist plan you’ll abandon next weekBig idea to take with youYou don’t need a flawless two-hour routine.You need 10–20 intentional minutes that:Start with breath, not screensWake up your hips, spine, and shouldersRemind your brain, “Hey, we’re surfers—we stay ready.”Come back to your breath. Come back to the fundamentals. Build from there.If you’d like help turning this into a tailored plan for your body, your schedule, and your surf goals, I’d love to help you map it out. If you're open to it, we could jump on a quick call this week, find out exactly where you are, what you want to achieve in your surfing, and lay out a plan to get you there.

Bianca Valenti on Big Waves, Aging Strong, and Surf Longevity

Bianca Valenti is surfing the best waves of her life at 40. In this episode of the Surf Strong Show, she sits down with host Greg Finch to unpack what it really takes to keep charging big waves for decades—physically, mentally, and emotionally.Bianca shares how she structures her big-wave season between Mavericks and Hawaii, how she trains in the off-season, and why “just outside your comfort zone” is the sweet spot for growth in both surfing and life. She breaks down her daily surf-prep ritual—from warm salt water and massage gun routines to bands, foam rolling, and underwater weight training—and explains how small, consistent habits keep her ready for XXL swells.They dive into the mental side of big-wave surfing: managing fear, dealing with FOMO, recovering from burnout, and learning to pace yourself instead of going full throttle all the time. Bianca talks about balancing obsession with responsibility, rebuilding stoke, and playing the true long game of surf longevity.If you care about surfing strong for life—through movement, breath, mobility, and mindset—this conversation is a masterclass.If it resonates, subscribe, share this episode with a surf buddy, and check out all episodes of the Surf Strong Show for more surf-longevity training and support.Chapters / Timestamps00:00 – Bianca’s Big-Wave Season: Mavericks, Hawaii & Warm Water02:07 – Inside the Culture of Big-Wave Surfing04:36 – Comfort Zones, Fear & the First 6-Inch Wave at Doheny07:30 – Small Days, Reps & Staying Ready Between Swells10:24 – Surfing as Mental Health, Ritual & Saying “Yes”12:59 – Morning Routine: Warm Salt Water, Massage Gun & Paddle Prep18:58 – Consistency, Micro-Habits & Recovery Done Right21:49 – Pacing, Tapering & Listening to Your Body at 40+24:37 – Burnout, Balance & Rediscovering Stoke for the Long Game32:18 – Inside the Eddie Aikau: Honor, Preparation & XXL Waimea Chaos

032 - Marcelo Castellanos of Puro Surf

In this conversation, Marcelo shares his journey from a young surfer in El Salvador to becoming an Olympic coach and founder of Puro Surf. He discusses the importance of community, resilience, and personal growth through surfing. Marcelo emphasizes the evolution of surf culture in El Salvador and the impact of his coaching methodology, the surf sequence, on aspiring surfers. He reflects on the challenges he faced, including injuries and the transition to coaching, while maintaining a focus on giving back to the community and inspiring others.TakeawaysMarcelo started surfing at a young age, influenced by his father's passion.His desire to improve led him to seek knowledge and tools for better performance.Growing up away from the beach fueled his passion for surfing.He developed a unique training program for himself without formal coaching.Marcelo's ADHD taught him focus and visualization techniques beneficial for surfing.He founded the Christian Surfers chapter in El Salvador to share positivity.Injuries led him to study hotel management, which shaped his future.Puro Surf was born from his thesis project, combining hospitality and surfing.Marcelo emphasizes the importance of community and mentorship in surfing.He believes in the power of sharing good energy and inspiring others.Chapters00:00 Marcelo's Surfing Journey Begins04:26 The Transition to Coaching and Community Building09:46 Injury and Education: A New Perspective14:00 Resilience and Overcoming Challenges18:58 The Surf Culture of El Salvador22:24 Balancing Tradition and Industry Growth27:22 The Mission of Puro Surf31:39 Creating the Puro Surf Experience34:41 Impacting Local Communities through Surfing37:33 The Olympic Journey and Its Significance42:58 The Vision Behind Puro Surf47:17 The Journey of Building Puro Surf55:47 Future Opportunities for Puro Surf

031 - April Denny Researcher With Australian Olympic Surf Team

In this conversation, April Denny shares her journey from growing up in Marin County, California, to becoming a PhD candidate focused on human movement and performance in surfing. She discusses her experiences as a lifeguard, her transition to studying kinesiology, and her research on elite female athletes as part of the Paddle to Podium project. April emphasizes the importance of a holistic approach to training and the need for injury prevention in surfing. She also reflects on her time in Australia, working closely with athletes and coaches, and her aspirations for the future. Surf Strong Show Website Instagram Facebook April on Facebook April on Instagram Chapters 00:00 Growing Up by the Ocean 03:05 Transitioning to College Life 06:01 Exploring Kinesiology and Lifeguarding 08:55 Researching Big Wave Surfers 11:07 Journey to Graduate Studies 13:56 Lifeguarding at Ocean Beach 16:49 Training and Team Dynamics 19:50 Experiences at Kelly Slater's Wave Park 22:20 The Unique Environment of Wave Parks 27:10 The Dynamics of Surfing and Performance Improvement 32:26 Research and Education in Surfing 36:34 Navigating the PhD Journey 43:05 Cultural Insights: Surfing in Australia 48:11 Transitioning to a New Environment 51:22 Embedded Research and Athlete Support 55:19 Injury Prevention and Strength Training for Athletes 57:32 Research Focus: Preparing Female Athletes for the Olympics 01:01:23 Developing Effective Interventions for Skill Improvement 01:05:00 Challenges in Training Surfers vs. Swimmers 01:07:23 Key Findings on Stroke Dynamics and Injury Prevention 01:13:53 Community and Future Directions in Research 01:22:07 Podcast Outro.mp4