Salomé Abeger

10 Ways To Get More Antioxidants Into Your Diet For Surfing

January 3, 2019 by Salomé Abeger

Adding Antioxidants In Your Diet For Surfing

It’s no secret that antioxidants are incredibly beneficial to good health, especially when you are performing an extreme sport like surfing. It’s believed the antioxidants in foods can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organs healthy. I mean who doesn’t want to feel great and no worry about disease? …Everybody!

Given all we know about antioxidants and their beneficial properties, it’s amazing how more and more people don’t get enough fruits and vegetables into their diet on the daily basis. Remembering that fruits and vegetables are the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables per day. But 7-10 serving is best for people that burn more calories than they consume, like surfers.

There are 10 steps to getting more antioxidants into your diet as a surfer:

Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice, and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.

A good and energetic smoothie or even smoothie bowl can be extremely beneficial. Or even a nice toast with coffee, orange juice and plenty of fruits can be very tasty and healthy. The best way to get the most out of your breakfast is to wake up earlier and take your time when eating. It is known to be the most important meal of the day, so why not enjoy it.

Snacks

Here’s an easy way to get more antioxidants in your diet when surfing all day at the beach or when at work. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

What about some almonds? Don’t forget to not eat more than 5 a day. An apple or banana can be very filling too and easy to pack.

Lunch and dinner

It might sound trite but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mix of fresh vegetables like string beans, tomatoes, peppers, and red onions. You could even add some carbs such as couscous or rice or even pasta to make the salad a little bit tastier. Surfers need to eat some carbohydrates to keep them on the go and ready for action. Carbs produce energy really fast, but don’t eat too much of it!

Dessert

Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating. Some trail mix might be another option but don’t eat a lot of it since it does have a good amount of sugar added to it.

Beverages

Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea. And don’t forget to drink lots of water to stay hydrated during the day, especially if you are surfing and on the beach all day.

Think outside the box

We know we can get our antioxidant fix from berries, salads and things like that. But researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So, to your rice salad full of vegetables, add some beans for even more antioxidants.

Cook lightly

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite. When grilling them don’t add too much oil. Also, a great way to not spend so much time in the kitchen to cook vegetables. You could always cut them up in big pieces, and put them in the oven for 30 minutes or so on bake or even faster on broil.

Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits. Rather than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor. That is really cool and you know exactly what is put on the vegetables and fruits, rather than guessing.

Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish. It might give you some new ideas from when you get back home.

Learn to cook

If you’re cooking, you’re not opening bags and boxes and putting them into the microwave or oven. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake. Cutting and peeling vegetables can be a hassle and can take a lot of time. But if you are cutting them up ahead of time, freezing them and only taking them out when needed. This will save you time and hassle and be easier to cook at the end of it all.

Eating more antioxidants as a surfer will make you feel healthier and will want you to eat more and more vegetables and fruits on the daily and even when not needed. You will be become creative with all of the colors and will want to mix things up all the time. Just remember that you should eat at least 5 servings a day of antioxidants but the best-recommended serving is between 7 and 10. And next time you are spending the day on the beach to surf, pack yourself a cooler with lots of healthy and tasty foods, instead of ordering a pizza.

5 Core Exercises For Immediate Result

December 17, 2018 by Salomé Abeger

5 Exercises That Will Immediately Strengthen Your Core

Many people believe that your core muscles are the most important muscles in your body. After all, it’s quite difficult to move without using your core. These muscles actually start at your hips and comprise your entire torso up to and including your neck.

Think about it. When you sit up our of bed, when you lay down, when you pick something off of the floor, when you are surfing, when you are running. You are using all of your core muscles doing all of these everyday activities without even noticing.

When exercising your core muscles, you will become stronger, things will be easier to do, you will feel confident and you will be in phenomenal shape. I mean, who doesn’t want a six pack?! Or even a flat stomach with some abs showing?

Why Strengthen Your Core?

When your core muscles are strong you have better balance. Your mobility and ability to move in any position without stress or strain is improved. Your posture is better, which actually leads to more confidence and improved health. You will feel comfortable wearing that one dress or that one bikini that has been in your closet for years but never worn.

And you significantly reduce your risk of injury and pain. According to the American Chiropractic Association, on any given day 31 million Americans are suffering from back pain. The following exercises will help you stay strong and pain free. You need to understand that your core muscles and back are very close to each other and function together. As you strengthen your core, you will also be strengthening your back muscles if done correctly. This will lead to you not having any more back pain.

Plank

The plank is a movement that really works your entire core, and body for a matter of fact. To do a plank. Lie on the floor in a push-up position. Press up until your arms are straightened and hold the position. Keep you back from sagging and your bottom from coming up. Your entire body has to be in a complete straight line like a table. That’s a plank. You can make it more difficult by dropping to your forearms on the ground, in which it will then be called forearm planks.

Side Plank

The side plank is another movement you can do. From the plank, turn your body to one side and bring one arm up as you would be reaching the ceiling. You are supported by one arm by either being on your forearm or your hand with arm extended. Your top leg is on top of the bottom leg. Again, your entire body has to be in a straight line like a table.

To make it a little bit more challenging, the arm reaching the ceiling will come down and reach between your supportive arm and your body, and then back up to reaching the ceiling.

Hollow Rock/Superman

To perform the hollow rock and switching into the superman in one motion: Lie on your back on the floor. Tighten your abs. Raise your legs and shoulders/arms off of the floor. Keep your core muscles tight and hold the position for ten to twenty seconds. Now roll over, without touching the floor with your hands if possible. Your arms and legs are still off the floor and you’re positioned as if you are superman flying through the air. Chest and thighs are not touching the floor. Hold the position, roll to your back and repeat.

To make it a little bit easier, you can just perform the superman by itself. Lie on your stomach on the floor or yoga mat. Raise your arms and feet off of the group while keeping them extended. Keep your core tight and your back flexed. Hold the position for 10 to 20 seconds and reset. Repeat the process.

Crunches/Sit-Ups

Crunches, all of our favorite school gym exercise when we were younger. Or even the good old fashioned sit-up that we all hated doing as a child. Consider putting a small bolster or pillow under your lower back to offer support. On the floor, place your arms behind you and over your head. As you sit up, swing your arms with you and use the momentum to help you up. The movement isn’t complete until you touch your toes with your fingers. You can modify the movement by letting your knees fall to the outside in a butterfly position.

Machines

If you have a gym membership and have access to a glute hamstring developer machine at your gym, aka GHD, then you can use this machine to perform sit-ups and hip and back extensions. Before you try these movements, it’s important to get instruction on proper form. You can ask somebody at the facility to help you understand the correct posture or most of the time there are drawings on the machine, teaching you how to use it properly. You can hurt yourself if you perform the movement incorrectly and you might not strengthen the muscles you are wanting to workout. If you are doing the exercise incorrectly, you are also getting a wrong habit that will be hard to break after a while.

Add core strengthening movements to your workout routine at least twice a week. A stronger core will make your other exercises easier. You’ll burn more fat and have a healthier and stronger core. Your confidence level will boost up and you will love to workout core. We recommended adding it at least twice a week into your surf training workout routines but if you want to always workout your bas, you would add at least one core exercise in each workout that you perform.

If you want to learn more about surf training workouts to get you better at paddling, getting a stronger core, surf better, and longer. Check out our Surf Ranks program. It is 100% online and you will benefit from it the second you start performing it.

Nosara, Costa Rica Surf Travel Destination

November 27, 2018 by Salomé Abeger

Nosara, Costa Rica: Great Surfing That You Should Definitely Experience

If you are a surfing enthusiast, whether you are a beginner, intermediate or advanced. Then you should know about Nosara, Costa Rica! This surf spot is one of the best to travel to for a great surf trip, it will never disappoint! No matter what time of the year you will be heading there, you will score some amazing waves. However, during the summer you will be sprinting down the beach since the hot black sand will be burning your feet all the way to the water.

Where is Nosara Located?

Nosara is located on the Pacific side of Costa Rica and is known as the yoga center. This little town also ranks as one of the worlds leading surf towns. Anyone lucky enough to have caught one of the many perfect waves will understand why.

It is one of the most popular surfing destinations in the world and in Costa Rica. This is where you will be able to experience some of the best waves that you will ever get to ride. With black sand beaches that are extremely clean, almost never crowded lineup, and crystal blue water; you can be sure that you will be able to find this place to be a surfer’s paradise.

Perfect weather!

With ideal surfing climate with warm water, and perfect air weather. Nosara is combined with fantastic waves that is described as unparalleled all over the world, you can be sure that you will have a lot of fun surfing in Nosara. With a relaxed lifestyle, low cost of living, and stable economy, you can be sure that you will be able to afford surfing here. Accommodations are great and the food is amazing at the local restaurants around town as well.

Because of the high quality waves that Nosara offers; full service surf schools now make up a vital part of the local tourism industry. Many of the surf instructors in all of the Nosara surf schools are local surfers that have been surfing since the day they could walk. They are so great to chill with and they love to share their knowledge on the spot, waves, surfboards and so much more.

Nosara, Costa Rica has a lot of surfing spots that you can try around the area. Some spots are for experts only, while there are also spots that can cater to novices and beginners as well as experts for a smoother experience.

Different Surf Spots Around

Playa Guiones is one of the most ideal surfing spots in Nosara. You will get good waves in this part of Nosara and is perfect for novice and advanced surfers. If you are looking for better waves, Playa Ostional will be able to provide amazing waves for you.

However, this spot is only recommended for experts to surf in as there are sharp rock formations in the area, and heavy shark population that makes it a little trickier and more dangerous to surf at.

Also, Playa Ostional features blistering hot black sand beaches which are less accommodating to surfers. But if you are very good at sprinting then hot black sand beaches are for you since you will have to do so to get to the water.

The great thing about Playa Guiones is its pink sandy beaches as well as its multiple peaks from both the left and the right. With ideal beach breaks, you will definitely have a great time surfing here.

The beach is so long that if a spot is crowded, you can walk a little distance and find another spot that is not as crowded. If you want to travel to the hottest surfing spots in Nosara, you have to expect that this will be no easy feat as there are only very few paved roads in the area.

However, according to surfing aficionados who already traveled across Nosara, it will be well worth your time even if you have to walk some distance just to get to the perfect surfing spot in the area. Walking is very common in that area, since the roads are not paved, it is sometimes easier to walk and enjoy the view.

World Class Waves Year Round

Nosara, Costa Rica also has a long surfing season. 300 days out of the year will offer you world class waves for you to enjoy! You will be able to enjoy the best waves during October up until May. For the most ideal surfing experience, you may want to go to Nosara, Costa Rica between December and April. With this kind of surfing season, you will be able to have a lot of flexibility when it comes to your travel plans.

The best time to surf is in the morning. There are fewer surfers in the area and you will also be able to experience the best waves during this time of day. This means that if you really want to make the most out of your surfing in Nosara, then you will want to skip or avoid overdoing your wild nightlife and parties.

A sunset session is also super amazing to experience with the sun going down and uncrowded beach break. During the day, the wind will pick up a little but most people will be fine with it and surf anyways. It is just the locals that know better and live there that won’t be surfing there during the day.

Nosara, Costa Rica is one of the best surfing destinations that you should try to visit whenever you want to enjoy a chill surf trip with amazing world class waves. If you are truly a surfing aficionado, then you will definitely want to get to this place. Here, you will be able to have a lot of fun surfing. With a great climate combined with fantastic waves, you can be sure that your travels will be well worth it.

Surfboard Custom Painting

November 6, 2018 by Salomé Abeger

Want to change it up and give your surfboard a new look?

Have an old board at home that is just screaming for a new, cooler paint job? Now you can do it by yourself at home with a little work and some creativity. It does not take much at all except a couple equipment and an idea of what you want your surfboard to look like. We usually buy blank (white no design) surfboard and we design it ourselves as soon as we get home.

If you are painting an old surfboard, you need to remove all of the wax, then tape your entire surfboard by overlapping the tape. You will then proceed to draw on the tape, remove the tape in the area you want painted and spray paint. Then clear coat the whole design and let it dry. It is a very easy process when you know what you are doing. If it is your first time, you will feel like you are overdoing things but honestly that is better than messing up the whole project and having to restart all over again.

To begin with, you need to have the right equipment depending on the design you want to do. You want to get it all before starting the whole entire project. Don’t start it and then having to go and buy equipment. Depending on the design you are wanting to get you will need to get colorful spray paint, low stick masking tape, a razor knife, and a bottle of clear acrylic sealant (either gloss or mate, however you want it to be like at the end) are the key items needed. Remember to do this process outside since the pain will spray all over the place without you noticing.

Also if you are redoing an old used surfboard, you will need to remove all of the wax perfectly and need to remove any paint that you longer want with paint thinner. Removing the wax is an easy process but takes time for sure. Pour some hot water on the wax and scrape it off with a wax comb. Then to be very sure it is all out you can use a “pickle” wax remover, it is the extra fiberglass from the surfboard when shaped.

If you want to make sure 100% that the wax is completely removed, you can also use some wax remover. This will insure all the wax is removed along with any residue. Wax will work against your painting efforts so even though this may be a painstaking task, make sure you do a thorough job for the best quality design.

Time to come up with the design for your original artwork. But think big. Bigger graphics will show up better and with all the work you are doing, you will definitely want to show off your work. If you are having trouble coming up with a design for your surfboard, look it up online. Look up your favorite professional surfer surfboards colors and design. This is what I do, and then when I find the one I want then, I change up a couple things so it is not identical and go for it.

Changing the surfboard design from a used surfbaord — This is one of my surfboard that I completely changed the design. I bought this surfboard like on the left and completely change it to the right image.

You can also just draw something on the surfboard without having to spray paint or anything like that. Lately, all of my surfboards have been coming in with different background colors, then I get home and draw a Disney character on each one depending on the background color. It is not huge but big enough to be noticeable. I currently have Cody the penguin from ‘Surf’s Up’ with a blue background and Nemo with a green background.

This is one case where bigger IS better. So just make sure that your drawings will actually stand out when wax is on it too.

Be creative. This design will tell your story. The next step is to tape your board from rail to rail all the way across and all the way down making sure to overlap the tape. This will keep the paint from bleeding through to the back of the surfboard. You don’t want drips of pain in the back.

Next is design time

Draw your design onto the tape, when finished begin to cut the tape in the areas that you want painted with the razor knife. This part is slightly tedious but be careful when cutting so you don’t mess up the design you are trying to achieve. You don’t want to cut into the surface of your surfboard and make a ding. Don’t’ press too hard either, this will create a ding and some scratches. Keep it gentle and slow. It is time consuming but awesome step!

Peel back the part of the tape you want painted. Do that slowly and carefully as well, this is very tedious work but, in the end, it is so worth it. Cover the rest of your board with newspaper to protect from the over spray, and make sure you are outdoors so that the over spray doesn’t spray your carpet.

Start with light coats of color, letting each layer dry before beginning the next or before changing colors. This will keep designs clean and crisp. Try to keep away from using heavy coats and try not to spray too close. If you spray too close, the pain will drip and not look nice and crisp, it would have to be removed and redone.

Once the design is dry peel the rest of the tape off, slowly and carefully. It takes a couple hours for the paint to be fully dry so wait before removing all of the tape, just to be sure.

Clear Coat Time

Apply 3-4 layers of clear coat making sure to let each layer is dry before applying the next. After you applied all 4 layers of clear coat, let the surfboard dry for at least 24 hours before hitting the waves. This is just out of precaution for the paint and beautiful design you have made to not come off. Been there, done that! It is NOT fun at all.

Lastly, Wax your Surfboard

The only way you are going to be able to surf your newly designed surfboard is by waxing it! If you do not wax it, you will not be able to surf it obviously!

I hope that you find this article helpful in designing a new or old surfboard from home all by yourself. This will be fun and will cost you less than paying someone professional to do the job. If you are not too good at drawing, get one of your friends to do it! It will turn out great and beautiful no matter what.

Learn To Turtle Roll On A Longboard

October 29, 2018 by Salomé Abeger

How to Turtle Roll in Surfing

When you start learning to surf, you don’t have the luxury of using a shortboard; rather you learn to surf on a longboard which is slower and more buoyant compared to the shortboard. This can pose some challenges. That is why the turtle roll will help you overcome some challenges.

Due to their higher buoyancy, there is no way you are ever going to get a longboard to submerge through a wall of white water. But how do you make your way past this obstacle so you can get to the starting lineup where the surfing wave will commence? The turtle roll is how to do it.

Like your long and slower longboard, the turtle can’t outrun or beat a wall of whitewater wave, but it’s a master at getting to the other side of the water. Rather than worry ourselves to death, we learn how the turtle does its thing; meaning the turtle roll.

But first, why can’t you push your longboard through the waves as shortboards do?

It can be somewhat difficult to watch shortboarders go right under huge waves without hesitation while you contemplate your next line of action before the sheer power of the oncoming wall of water tears you away from your surfboard and back to the beach. Shortboarders achieve the impressive feat through a maneuver known as a duck dive.

The bad news, however, is that longboards can’t be used to perform a duck dive. The reason for this is that duck dives require submerging the surfboard under the oncoming wave, but the larger size and buoyancy of longboards prevent them from going under the waves easily as the shortboards do.

However, longboards compensate for their inability to submerge with increased agility and faster paddling. Since longboarders can’t perform duck dives, the only way to get past the waves without getting separated from your surfboard is to learn how to perform the turtle roll correctly.

The turtle roll is one of the most important skills you will learn as a longboard surfer because you need it to get to the lineup in one piece. While surfing is a sport created entirely for riding waves, you also need to have a strong understanding of some basic skills of paddling and surfing to become proficient at riding the waves with grace and finesse.

It’s important that your paddling skills are correct and smart if you hope to make it to the lineup. You must be able to time your sets with accuracy, watch out for the shortest and most promising channels that will get you to your destination within the shortest time, and above all, be effective at paddling. When you have mastered the art of paddling efficiently, you can move on to perfecting your turtle roll maneuver so the big waves won’t be an obstacle to you anymore.

You might be wondering why the waves always flip you back in the direction of the beach? Well, it comes with the physics of the environment and your surfboard. If you are using longboards or even bigger funboards, the rules that apply to the shortboards may not apply to you when facing a huge wave on your path to the starting lineup. It’s no surprise then that the waves keep moving you back to shore.

If you are not submerged when you come into contact with a wall of whitewater, you quickly find yourself surrounded by water, and the goal of the wave is to separate you from your surfboard. The problem is that you can’t submerge your longboard under the waves due to its buoyancy and higher volume, so your head is still sticking up when the wave reaches your position, which means you will receive some serious battering.

In such a situation, the wave will pry your board out of your hold if you tried to flip it over while your arms are fully extended. The result is that you will be separated from your board, into the foaming water and back to the shoreline. If you don’t want to suffer such fate repeatedly, you have to learn the turtle roll.

The turtle roll is also known as the Eskimo Roll, and it’s the best maneuver for getting to the other side of whitewashes that are too strong to go under to the other side. If you wish to have total control in the face of vast waves of white water, then the Turtle Roll is an essential surfing skill you should learn like yesterday.

Not only is the turtle roll an essential skill for beginners, it’s also used extensively by advanced riders using larger funboards as it offers one of the safest and most effective ways to get past the breaking waves in challenging conditions without losing your board.

How to Do the Turtle Roll Correctly

Most people who are starting to learn to surf wear themselves out by paddling straight for the lineup, largely because they don’t yet know how to time the sets correctly. But you can’t win against the whitewater by paddling at top speed. To get to the lineup, conserve your energy and deploy the turtle roll.

Here’s how to go turtle mode:

Paddle directly towards the wave. It’s important for your board to be perpendicular to the oncoming wave because the wave will rip your boards from your hold if you are at an angle to it.
As you get closer to the wave, stop paddling and hold tight onto the rails, i.e., the side of your surfboard at a point a bit above your shoulders. Be sure that your board’s nose is slightly pointing downwards. Otherwise, the wave will flip you over and back to the beach.
At this point, your goal is to grab your board as hard as you can to ensure you don’t lose your grip. To increase your grip on the rails, you can wax it.
Before you come into contact with the waves, take a deep breath and flip the board upside down so that the fin side is facing up. You achieve this by pushing up yourself from the board when the wave is on its final approach, and then lean your body sideways. For increased leverage and speed while turning the board over, raise your torso slightly. When doing the roll, try keeping your elbows bent as this will allow more space to move your arms as the board goes under the wave, making it easier for you to absorb the shock. Make sure to flip before the face of the wave covers you, but also ensure you don’t flip too early as you won’t know if you are still perpendicular to the wave when you are underwater.
Hold the board close to you to keep the surf strong as the amount of water between you and your board will determine how easy you can maintain your hold.
When you are submerged, stay relaxed and free. Don’t try to fight the wave or stiffen your muscles. Additionally, don’t try to wrap your legs around the board as this increases the resistance of moving against the water. Hold on to the board with your hands.
When you have mastered the turtle roll, you should add a frog kick to your underwater maneuver to cover some ground while the wave is traveling over you. But only attempt this after perfecting the turtle roll.
Flip your board over once you are clear of the wave. Get back on the board as fast as you can by kicking with your legs while pushing and pulling with either hand.
When you are balanced on your board, commence your frantic paddling to cover the ground lost while under the waves so you can get to the lineup on time.

If you encounter another wave, repeat the above steps or rest for a while if you are tired from the last turtle roll. Before trying this maneuver in the enormous whitewashes, it’s better to practice with smaller waves. Better still, you can practice the roll at home.

Practicing the Turtle Roll at Home

To do this, all you need is something you can use as a surfboard, such as a bodyboard or a tray. The purpose of this exercise is to teach you how to keep your hands bent while going into full turtle roll mode in a whitewash wave.

Place the bodyboard on the floor and lie over it while holding onto its two sides with your hands bent outwards.
Now look up and imagine the oncoming wave and then flip your body so that its now facing upwards. Maintain your elbows in the bent position and imagine yourself holding onto the railing of your board as the wave rides over you.
When the imaginary wave is clear, roll back while keeping your elbows bent. Execute these moves with your arms and core muscles.
Repeat this exercise until you memorize the moves and it becomes easy to replicate in the water.

You can also practice the turtle roll in a pool, lake, or rive without waves to just get the motion of the turtle roll down. It’s important that you execute the turtle roll and are fully submerged before the wave hits you. Also, practice the maneuver extensively in small waves before attempting it in powerful whitewashes. The turtle wave is a powerful skill for getting past challenging waves that are too strong to pass through, and can also help you avoid dangerous crashes. Whenever you are in a tight spot, remember what the slow and steady turtle will do.