Do you struggle to stay surf fit, then get frustrated when you don’t catch many waves?

Me too! We all know that fitness plays a massive part in how well you surf. But it seems that we all find it hard to actually get, and stay, surf fit.

It’s difficult to stay motivated when you don’t know the next time you’re going to get in the water. And when you finally do get in, you want to make the most of the limited time you have. But you usually spend the first few days just trying to remember how on earth not to get knackered after 20 minutes. It’s like paddling through treacle, your timing is all off, and you end the first day questioning whether you should even be trying to surf at all.

So you vow that for the next trip, you’re going to get fit before hand.

But where do you start?

A Google search for ‘surf fitness plan’ brings back more than 22 million results. And they all claim to be crucial, essential or the best. You search and search before settling on one that doesn’t cost too much. You start off all enthusiastic, but it’s complicated, and you need all this fancy equipment. You have to spend half an hour just figuring out how to do each exercise and need eight hours a week to actually do it. Before you know it, you haven’t exercised for a month and that ‘vital’ equipment is gathering dust in the hallway making you feel guilty every time you walk past.

The other problem with most surf fitness plans is that they’re designed for really good surfers. Surfers who already get to spend a lot of time in the water. They’re focussed on helping you do sharper turns and bigger airs, which is absolutely no use if you can’t even catch waves in the first place.

That’s why I developed Shit to Fit. 

After trying countless surf fitness programmes, and a run of particularly frustrating surfs, I decided enough was enough, I was going to work out how to get, and stay, surf fit, even when I couldn’t surf. And I knew it would have to be foolproof to make sure I actually did it.

I set about finding out the most efficient exercises for surfing. Exercises that would get the best results in the least time. My friends were amazed at how well I was surfing even when I hadn’t been in all winter. They wanted to try it too. And then people on the blog started asking which exercises they should be doing. They all loved that in just a few weeks their strength, paddle power and pop ups had massively improved. And so we made it into a proper course so that everyone who’s struggling with their surf fitness can get involved!

“I have absolutely no willpower to stick to these things and I’m still doing it! I’m not free to try and get a surf in until early July so I can’t tell you if it’s improved my surfing just yet. I genuinely think it will though, I can’t believe the difference it’s making to my general strength… Eight weeks ago I could barely do a vertical push-up (you know, leaning against a wall) as part of my physio, and now I’m doing sets of 30 reps. I started out on the third stair as my incline and now I’m down to the second stair. Just doing pop-ups on the carpet at home I think I can feel the difference too. It’s definitely working and I can’t wait to get in the water again and test it out!”

Ann-Marie Dutton

Who is Shit to Fit designed for?

Any surfer who doesn’t get to surf very much and doesn’t really have a fitness habit. If you struggle when you first get back in the water or you’re overwhelmed by the sheer choice of surf fitness plans, so much so that you get confused over what you should be doing and don’t do anything at all, then this is the surf fitness plan for you.

What’s included?

You get a full 34 page booklet explaining the plan and the exercises. There’s also a printable ‘cheatsheet’ for you to track your progress, and three videos explaining the exercises and their variations. You’ll also get email support from mellow waves, so if there is anything you’re unsure about you can just drop us an email with your questions.

What do I actually have to do?

You’ll need to do five 30 minute sessions per week, so a total of two and a half hours. There are three strength sessions and two high intensity cardio sessions.  The sessions focus on high intensity activity that works lots of parts of your body at the same time, helping you get maximum results from minimum time. To get started, you just read through the booklet, watch the videos and off you go. That’s it!

Do I need any fancy equipment?

You can do the plan without any equipment at all, but a kettlebell, dumbbell or resistance band will make your body work even harder and get faster results. An Indo board or balance ball are nice to haves but definitely not essential.


 I want to go from Shit to Fit! 

So how is Shit to Fit different?

#1 We make it ridiculously easy

Having a set, simple programme takes away the stress, indecision and overwhelm you can get about working out. Shit to Fit has been designed to remove confusion so you can’t use that as an excuse not to do it. The plan is based around variations of just three simple exercises, plus some cardio.

#2 It’s suitable for any level of fitness

Regardless of whether you have chicken arms or if you consider yourself to already be relatively fit, this plan can be adapted to suit. There are several variations of each exercise and you only work based on your ability. You see how much you can do at the start, and aim to push yourself just a little bit more each time you work out.

#3 It tracks your progress and helps you see how much stronger you’re getting

Keeping track of your progress shows that you are getting somewhere and helps you enjoy your workouts a bit more. Just like Jay in Chasing Mavericks, who kept a chart on his wall tracking how close he was getting to being able to surf Mavericks, we’ve included your very own Jay style ‘cheatsheet’ to print out and pin on your wall to track your progress. Now, we’re obviously not going to be surfing Mavericks style waves, but the principle is the same. You need accountability and there’s nothing like seeing how far you’ve come to fuel your motivation.

“I’ve always been quite fit but always used to get stuck in the white water. I’ve never had the paddle strength to get out on bigger days and it’s always really frustrated me. This workout plan has been amazing, it’s broken it down really easily and that it’s only 30 minutes a day you really can’t find an excuse to not do it! I’m a few weeks in now and my paddle power has come on immensely. No more getting battered for me! I can’t wait to see how strong I’ll be at the end of the programme.”

Dani Robertson 


Ready to go from Shit to Fit?

Awesome! Just click the button and you’ll be whizzed through to a shopping cart on Gumroad…

Hell yes, I’m in!

How much does it cost?

The complete plan is only £10 (that’s around $15 for you kids across the pond).

What if Shit to Fit isn’t for me?

That’s totally cool. If you don’t think it’s right for you for whatever reason, we will refund your money. Simple as that. We want you to love it and for it to help you catch more waves. If it doesn’t, just let us know you need a refund.


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