Surf Mastery - Surfing Tips and Wisdom for Lifelong Surfers

Are you meditating but still feeling stuck, anxious, or triggered by your past? In this eye-opening episode, we dive deep with Ron Rathbun—founder of Kili Meditation and mentor to elite performers—who explains why traditional mindfulness methods may be failing you, and how the true power of stillness can actually dissolve trauma, not just help you cope. Learn how to differentiate brain vs. mind function and why it matters in healing. Discover the Greater Kili: a non-linear energy field that unlocks emotional freedom. Hear how real trauma—from PTSD to looping thoughts—can be permanently released. Hit play to explore a proven meditation method studied by medical researchers and used by top athletes to break free from fear, trauma, and constant overthinking. Key Points Ron Rathbun, founder of Kili Meditation, discusses his journey with meditation starting in 1978 to cope with PTSD from his father, a Vietnam veteran, and how it led to the development of Kili Meditation. Ron explains the concept of trauma and its psychological impact, sharing a personal example of almost committing suicide due to the trauma he experienced. Ron describes the difference between brain function (thinking process) and mind function (mental feeling process), emphasizing the importance of understanding this distinction in Kili Meditation. Ron discusses the practice of Kili Meditation, focusing on the importance of getting off the surface of the mind and into a state of awareness of nothing, which leads to deep healing and regeneration. Ron explains the concept of empathy and compassion, differentiating between the two and how they relate to the practice of Kili Meditation and its benefits for mental health. Dr. Daniel Lee, a clinical professor of medicine at UC San Diego Medical Center, shares his experience with Kili Meditation and the positive effects it had on his patients, leading to a study on its benefits for reducing stress, anxiety, and depression. https://thekelee.org/ Book For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Are soft tops and online petitions the end of surfing—or just the beginning of a new wave? If you've ever been frustrated by overcrowded surf breaks, clueless stand-up paddleboarders, or the sudden "trendiness" of surfing, this episode with Raglan Surf Report's Luke Cederman will hit home. Recorded mid-lockdown, it dives into what happens when surfers can't surf and social commentary becomes the next best thing. Discover why Luke thinks stand-up paddleboards belong nowhere near surf breaks. Hear the inside scoop on how a Kiwi surfer accidentally built one of the funniest surf media brands online. Learn why surfing etiquette might be dead—and what we can (or can't) do about it. Hit play now to laugh, cringe, and nod along with Luke Cederman's hilariously honest take on surfing culture today. Key Points Luke Cederman, a renowned surfer from New Zealand, is known for his humorous and insightful Raglan Surf Report on Instagram. Due to quarantine lockdown, Luke is unable to surf but can go to the supermarket, which he avoids by using online orders. Luke feels he hasn't utilized his quarantine time productively and is indifferent to the apocalyptic situation, which he finds alarming. New Zealand has implemented strict quarantine measures, including closing borders, which has significantly impacted tourism. Luke started surfing in Raglan at age 10 or 11 and believes dedication and natural talent are crucial for success in surfing. Luke competed in domestic surfing circuits but never excelled due to self-imposed pressure, though he won events in his later years. Luke supports New Zealand's Prime Minister, Jacinda Ardern, praising her handling of the crisis despite external criticisms. Luke proposes a surfing license test to allow only experienced surfers in the water, aiming to reduce emergency services calls. The discussion touches on the impact of CCTV on surfing etiquette and the decline of physical confrontations in the lineup. The rise in surfing's popularity is attributed to social media, population growth, and advancements in wetsuit technology. Follow Luke on Instagram @raglansurfreport For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Why do so many beginner surfers skip the unspoken rules—and how does that impact not just the lineup, but the soul of surfing itself? In this raw, rant-filled yet reflective episode, surf coach Matt Grainger joins host Michael Frampton to explore the tension between surf culture, personal transformation, and the quiet power of breathwork and meditation. Whether you're stuck at home during a pandemic or dealing with ego battles in the ocean, this conversation hits home for surfers navigating change in and out of the water. Discover why learning to stay calm in discomfort—through ice baths, meditation, and breathwork—might be the secret to next-level surfing. Hear brutally honest insights on why soft tops and surveillance are reshaping surf etiquette—for better or worse. Get inspired by how Matt's personal transformation (post-divorce and alcohol-free) reshaped not only his surfing but how he lives. Tap play to hear how letting go of ego—on the sand and in life—might just be the missing link in your surf journey. Key Points The discussion touched on the impact of COVID-19 restrictions on daily activities, including the closure of beaches and the challenges of social distancing in supermarkets. Michael shared his experience with poison oak and recounted a recent surfing incident where a beginner surfer dropped in on him, highlighting issues with surf culture and etiquette. Matt discussed his rebranding of the gym to the Surfers Gym, focusing on making it more accessible and enjoyable, and shared his recent achievements in Brazilian Jiu Jitsu. Matt elaborated on his practice of Wim Hof and ice baths, emphasizing the benefits of these practices for physical and mental well-being. The conversation delved into the concept of fear, particularly the fear of death, and how overcoming it can lead to personal growth and improved decision-making. Matt discussed his approach to coaching, focusing on fun and froth rather than competition, and shared his experiences with different surf boards and techniques. The importance of self-awareness, personal growth, and the impact of social conditioning on relationships was discussed, with Matt sharing his journey of self-improvement and the dissolution of a long-term relationship. Matt highlighted the benefits of surfing as a fountain of youth, citing examples of older surfers who maintain their fitness and enthusiasm for the sport. The conversation explored the use of wave pools for surfing training, with Matt sharing his experiences at various wave pools and their benefits for coaching and skill development. The discussion concluded with insights on the seasonal approach to life and surfing, emphasizing the importance of experiencing different seasons and the value of winter for mental consolidation and growth. For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Think a diagnosis like osteoarthritis means the end of your surfing—or even your everyday movement? In this raw and deeply personal episode, 2x World Champion and surfing icon Tom Carroll reveals how he endured decades of chronic knee pain, competed at the highest level on a crumbling joint, and eventually found peace, performance, and purpose through meditation, smart training, and total knee replacement. Hear how Tom managed world-class performance with a structurally broken knee and no ACL for years Learn the powerful mindset and language shift that changed his physical healing Discover actionable insights for managing arthritis, improving longevity, and reconnecting with your body—no matter your age or sport Press play now to discover what one of surfing's greatest has learned about pain, healing, and purpose across a lifetime of pushing the limits. Key Points Tom Carroll discusses his history with osteoarthritis, including his knee injuries and surgeries, and how he managed the condition through various methods. Tom explains the importance of movement and exercise in managing osteoarthritis, emphasizing the role of muscle support around the joint. Tom shares his experience with meditation and its benefits for emotional stability and dealing with chronic conditions like osteoarthritis. Tom discusses his decision to undergo total knee replacement surgery and the positive outcomes he has experienced since the procedure. Tom talks about his current relationship with the ocean and how it has evolved over time, describing it as his spiritual home. Tom mentions his upcoming meditation retreat in Bali at Uluwatu Surf Villas from June 21st to 28th, 2020. Tom addresses misconceptions about meditation and emphasizes the importance of formal practice for self-realization. Tom explains the benefits of meditation, including the toning and recalibration of the nervous system. Tom provides information on how to find out more about his meditation retreats and upcoming events. https://www.instagram.com/thomasvictorcarroll/?hl=en For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Do you keep getting frustrated in the surf, even after years of paddling out? In this episode, Michael Frampton sits down with renowned coach Samba Mann to unpack why so many adult intermediate surfers hit a plateau—covering everything from wave reading and board choice to mental expectations and surf etiquette. Learn the exact mindset shift that transforms your sessions from stressful to smooth Discover the most overlooked technical errors in duck diving, paddling, and positioning Get a glimpse into the future of surf coaching with real-time, in-water guidance and jet ski support Press play now to learn how to dramatically improve your surfing—even if you're only hitting the water once a month. Key Points Julie Cox is hosting a longboard and creativity retreat in Nicaragua from May 12th to 17th at Malibu Popoyo Resort. Taylor Knox and Matt Griggs Surf Coaching Week is scheduled for September 12th to 19th. Samba Man has conducted various surf camps, including those for military personnel with PTSD and surfers with disabilities. Common mistakes among surfers include managing session expectations, wave reading, paddling techniques, and surf etiquette. Surfers should be aware of their surfing pathway and the type of board that suits their goals. Duck diving is a crucial skill for surfers, especially those who surf at beach breaks. Paddling technique and fitness are essential for improving surfing performance. Managing expectations and goal setting are important for surfers aiming to improve. Surfers should focus on getting speed and maintaining a high line rather than immediately dropping to the bottom of the wave. Surf etiquette is deteriorating, and surfers need to be more respectful and aware of local customs and crowded lineups. https://www.instagram.com/samba_mann/?hl=en For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Still stretching your hamstrings and doing crunches to improve your surfing? That's cute—but also outdated. In this no-holds-barred conversation, surf strength coach Cris Mills (of Surf Strength Coach and the Surf Athlete App) joins host Michael Frampton to talk DNS, chronic pain, back injuries, morning routines, surfing culture, homelessness, and the surprising connection between gut health and mental resilience. Hear Cris's raw story of injury, burnout, and the unconventional path to building a global surf training brand Learn how DNS and breath training helped him (and thousands of surfers) escape chronic pain Get straight talk on what actually improves performance and longevity for surfers beyond their 30s Press play and learn how to bulletproof your body, train smarter—not harder—and live a surf-optimized life without breaking yourself. Key Points Michael announced a surfing shortboard workshop in Malibu on January 25th and 26th, focusing on surfboard design, wave reading, and surfing techniques. Chris discussed his health issues, attributing them to childhood nutrition, lifestyle, and surf trips, leading to heavy treatments and ongoing health management. Chris shared his journey from initially planning to study law to transitioning into fitness training, particularly focusing on surf fitness. Michael and Chris discussed the benefits of DNS (Dynamic Neuromuscular Stabilization) for pain relief and improving physical self-awareness, with Michael sharing his personal experience with DNS. The conversation touched on the challenges of chronic pain, the importance of financial capacity for health treatments, and the role of nutrition and lifestyle in managing pain. Chris mentioned his experience with gut health protocols and their impact on his brain chemistry, emphasizing the importance of a holistic approach to health. The discussion highlighted the severe homelessness problem in America, particularly in cities like Los Angeles, and the need for systemic changes to address it. Chris described his relationship with the ocean and surfing as integral to his life, despite not being part of the traditional surf industry. Michael and Chris discussed the importance of gaze stabilization and vestibular training for brain health, especially after traumatic brain injuries. Chris introduced his app, Surf Athlete, aimed at helping individuals improve their surfing through strength and conditioning programs. https://surfstrengthcoach.com/ For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Why is it so rare for women to smile at each other in the surf—and what if one simple pledge could change that? If you've ever felt the competitive tension in the lineup or struggled with the slow grind of surf progression, especially as a woman in a male-dominated space, this episode offers an inspiring perspective shift. Alexa Hohenberg, founder of Still Stoked, joins us to talk about community, coaching, and creating space for women to thrive in and out of the water. Learn how Alexa's 10-year surf journey transformed once she found the right coaching. Discover how the I Got You campaign is shifting female surf culture—one smile at a time. Hear practical tips on breaking bad habits from snowboarding crossover and how to bring more joy and progress to your surf sessions. Tap play now to hear how Alexa is changing the surf scene with heart, humility, and a whole lot of sisterhood. Key Points The I Got You campaign aims to foster positive vibes and sisterhood among women surfers by encouraging supportive interactions. Alexa Hohenberg started surfing about 10 years ago, initially in the UK and later in Australia, dedicating significant time to the sport. Alexa has been receiving surf coaching from Twiggy in Indonesia for the past two years, which significantly improved her surfing skills. Still Stoked is a platform Alexa created to share stories and inspire the next generation of female snowboarders and surfers. The I Got You campaign encourages women to pledge support for each other in the surf, with a competition offering prizes for sharing positive stories. The campaign has received positive feedback, with 300 people taking the pledge within the first three days and brands offering support. Alexa plans to apply for funding to create more female-focused video stories and is organizing an immersive women's surf trip to the Mentawais. The immersive surf trip in October will be a 12-night experience on a 100-foot boat, aimed at intermediate to advanced surfers. www.stillstoked.com For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Are you unknowingly training yourself into injury and underperformance every time you paddle out? This episode explores how Dynamic Neuromuscular Stabilization (DNS)—a system based on infant motor development—is transforming the way pro surfers train, recover, and perform. With elite surf athletes like Kelly Slater and teams in the World Surf League using DNS, it's time to understand why it matters to your surfing. Dr. Michael Rintala, one of the world's top DNS instructors, breaks it all down. Discover how DNS builds rock-solid core stability without a single crunch or plank Learn why poor breathing mechanics are the root of back pain, bad pop-ups & slow paddling Understand the link between elite surfing technique and the first two years of human life Hit play and unlock the system used by the world's best surfers to move better, last longer, and surf harder—with less wear and tear. Key Points Michael Rintala, a top-level DNS instructor, discusses his background as a chiropractor specializing in sports medicine and rehabilitation, and his work with the World Surf League and Prague School of Rehabilitation. DNS (Dynamic Neuromuscular Stabilization) is explained as a system based on developmental kinesiology, focusing on the neurophysiological aspects of motor development after birth, and its application in enhancing athletic performance and rehabilitation. Michael shares his personal experience with DNS, highlighting its effectiveness in resolving chronic pain and improving overall movement efficiency, which inspired him to integrate it into his training practices. The importance of the diaphragm's function in the deep stabilizing system is emphasized, noting its role in respiration, stabilization, and coordination, which significantly impacts athletic performance and injury prevention. The concept of functional capacity and the functional gap is introduced, explaining how DNS helps athletes maintain optimal movement quality and avoid compensatory patterns that lead to injuries. The application of DNS in coaching is discussed, highlighting how improved stabilization and joint centration can enhance technique and performance across various sports. Common injuries among elite surfers, such as low back, neck, shoulder, knee, and ankle issues, are addressed, emphasizing the need for optimal stabilization to prevent both repetitive and traumatic injuries. Michael Rintala mentions upcoming courses integrating Kinesio tape with DNS, and DNS-specific courses in various locations, including Japan, Hawaii, and Australia. https://www.rintalachiro.com/ https://www.rehabps.com/REHABILITATION/Home.html For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Are your hips locked, paddling clumsy, or turns falling flat? You may be making the same two mistakes almost every intermediate surfer does. In this short coaching concept episode, Michael chats with coach Twiggy Van Ryan about the two biggest killers of surfing progress: poor foot placement (the infamous "duck foot" stance) and paddling posture that actually makes you slower. Twiggy breaks down exactly why these habits hold you back and how to start correcting them—even off the water. Learn how to fix the most common stance mistake that's limiting your hip mobility and turns Discover the posture cue that gets your board planing and your paddling smoother instantly Hear how land drills and skateboards can help rewire bad habits that seem "stuck" Press play to learn how a small shift in your stance and posture can lead to massive gains in control, style, and surfing joy. Key Points Next year's surf trip with Taylor Knox and Matt Griggs is scheduled for the week of September 12, 2020, with early bird prices available now. The most common mistake intermediate surfers make is improper foot placement, specifically the duck foot posture, which locks the back hip and reduces forward momentum. Poor paddling posture, such as laying too flat on the board, is another common issue among intermediate surfers, leading to inefficient paddling and reduced speed. Twiggy works as a surf coach in Balian, West Bali, and conducts coaching sessions on boat trips in the Mentawai. To contact Twiggy for a coaching session in Balian, use his Instagram handle BetterSurfTechnique or his Facebook profile TwiggyVanRyan. https://www.indojoy.surf/ For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Are you misreading waves and blowing sections—either too early, too late, or just completely off? Most surfers fixate on the lip to decide their next move, but Clayton Nienaber reveals that the true key to flow, power, and top-to-bottom surfing is actually found in reading the bottom of the wave. This short episode gives you one concept to transform your next session. Learn how to anticipate the wave's behavior seconds before it unfolds. Discover the exact part of the wave that tells you when and how to move. Tap into better flow and calm by shifting where—and how—you focus. Play this episode now to change where you look, and instantly level up your wave-reading instincts. Key Points The episode focuses on the concept of reading waves, specifically emphasizing the importance of observing the bottom of the wave to anticipate its behavior. Clayton highlights the common mistake of surfers looking at the top half of the wave and misreading it, leading to poor outcomes. Looking at the bottom of the wave allows surfers to anticipate the wave's future behavior and make better decisions, such as avoiding falls. Clayton explains that the bottom of the wave provides crucial information about the wave's speed and power, which can be used to predict the top half's behavior. Surfing down to the bottom of the wave allows surfers to tap into the wave's maximum speed and power, enhancing their performance. Reading the bottom of the wave helps surfers predict and react to the wave's behavior, leading to a more relaxed and efficient surfing style. Anticipating the wave's behavior by reading the bottom allows surfers to react more quickly and with better coordination. Curran's surfing style exemplifies the benefits of reading the bottom of the wave, allowing him to react in the moment and appear timeless. https://ombe.co/12-week-program-asp-sm/ For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.