JAY and ANIK has written 65 posts for PADDLE | ELITE | FITNESS

The happiness of your life depends on the effectiveness of your perspective.

8 amazing tips from Mark and Angel,


Since we were born, our minds have been gradually programmed by our surroundings and by society at large.  As we grow, evolve and awaken to this reality, we learn that it is in our best interests to uninstall some of this programming and take back control of our minds.

What are we taking control back from, specifically?  Well, in part, the immense amount of cultural, societal and institutional brainwashing that has greatly influenced who we are and how we view ourselves and our abilities.

For example, despite what you may have heard… You don’t need to be a person who requires everyone to approve of them.  Your relationships don’t need to model modern day sitcoms.  Your daily energy doesn’t need to be directed by mindless drama, which is often stirred just to distract you from your deeper purpose and passions.

You can clear yourself of this corrupt thinking and reclaim your sanity and effectiveness.

But it’s hard, because distractions are everywhere, pulling at us and creating needless points of focus meant to disempower us.  They drive us into compulsive consumerism and egotism, rather than meaningful connections and emotional freedom.

So today, it’s time to flip the switch.  It’s time to free your mind and take back control of your life.  Here are eight smart ways to start doing just that:

  1. Be selective about the media you consume. – Marketers all across the world are tracking your patterns, buying your personal information and studying your online and offline habits in order to funnel you into purchasing products from the companies that hire them.  If you are inclined to cave, and make impulsive, unhealthy purchases – like greasy fast food – they are aware of this, even to the exact percentage of likelihood that you will make this impulse buy.  They push ads upon you until your willpower gets weak.  This is just one form of mind control being practiced publicly every day.  It’s manipulative and it was created to be.  You have to take back control from these mega-corporations by making strong-willed, healthy decisions that support YOUR best interests.  Buy things that benefit you and those you love, not things that benefit big companies that don’t care about you.
  2. Prioritize YOUR desires ahead of external and internal resistance. – You’re the one that’s got to die when it’s time for you to die, so let yourself live life the way you want to live it.  Seriously, life is too short to waste profuse amounts of time wondering what other people think about you.  In the first place, if they had better things going on in their lives, they wouldn’t have the time to sit around and talk about you.  What should be important to you is not their opinions of you, but your opinion of yourself.  So don’t let others get in your way!  And don’t let your fears get in your way either; they’re not there to scare you.  They’re there to let you know that something is worth it.  If a particular pursuit makes you feel alive, stand strong and step forward, no matter what.  (Read The Happiness of Pursuit.)
  3. Stop wishing for it and start working for it. – Do what you have to do today so you can do what you want to do tomorrow.  Through the grapevine you may have heard that what you should want is “an easy life.”  But that’s not true; what you really want is a life you are proud to have lived, and that takes work.  Because the only way that we can truly live, is if we grow.  The only way that we can grow is if we change.  The only way that we can change is if we learn.  The only way we can learn is if we are exposed.  And the only way that we can become exposed is if we are willing to put ourselves out there and work through life’s difficulties.  Do it!  It’s worth it!
  4. Create healthy daily rituals. – The person you are destined to become is the person you decide to be every single day.  Because how you spend your days is how you spend your life.  In a nutshell, when it comes to working hard to achieve a substantial life goal of any kind – earning a degree, building a business, fostering a relationship, raising a family, becoming more mindful, or any other personal achievement that takes time and commitment – one thing you have to ask yourself is: “Am I willing to spend a little time every day like many people won’t, so I can spend the better part of my life like many people can’t?”  Think about it.  We ultimately become what we repeatedly work hard at.  And isn’t it funny how day by day nothing changes, but when you look back everything is different?  That’s the power of daily rituals.  (Angel and I discuss this in detail in the “Goals and Success” chapter of 1,000 Little Things Happy, Successful People Do Differently.)
  5. Flip your perspective from negative to positive. – We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.  You’ve heard this before.  Don’t let negativity influence you.  When others are being negative, ignore them.  Keep in mind that how others see things is rarely the truth.  There are no facts, only interpretations, and it is our interpretations that make us or break us.  If you look at things the right way, you can see that the whole world is a beautiful garden.  It’s your job to tend to it, and to see and appreciate the roses.  Because in the end, the quality of your vision drives the quality of your living.  Train your mind to see the beauty in everything.  Positivity is a choice.  The happiness of your life depends on the effectiveness of your perspective.
  6. Stop looking for and expecting “perfect.” – You are flawed, so is everyone you know, and that’s just as it should be.  Seriously, have no fear of perfection; you will never reach it.  And don’t expect that others will achieve it either.  We’re all imperfect beings filled with flaws and imperfections, therefore we shouldn’t wish to highlight the weaknesses of others at the expense of denying our own.  In the end, you will come to realize that perfection, especially in relationships, is only ever found in the beauty and honest appreciation of imperfection.  (Read The Gifts of Imperfection.)
  7. Give yourself a break. – Yes, you have battles out in the world to fight, insecurities to overcome, loved ones to contend with and goals to achieve, but a break from it all is necessary.  It’s perfectly healthy to pause and let the world spin without you for a while.  If you don’t, you will burn yourself out.  So refill your bucket on a regular basis.  That means catching up on sleep, making time for laughter and fun, eating healthy enough to maintain solid energy levels, and otherwise making time for recovery from the chaos of your routine.
  8. Loosen your grip on the past. – Sometimes we have to let go of what’s killing us, even if it’s killing us to let go.  Letting go means to come to the realization that some circumstances and relationships are a part of your history, but not a part of your destiny.  Cry.  Forgive.  Learn.  Move forward.  Let your tears water the seeds of your future happiness.  And remember, sometimes the hardest part isn’t the act of letting go but rather learning to start over.  This is normal.  This is a new day.  A new beginning.  And things will change for the better.

Workout of the week, base work…..enjoy it!

The thing I love about base work is being able to get out on the water and do what I love to do and that is paddle. Sometimes we can get caught up with “the workout” and forget what we love about paddling. For me its the glide! Feeling the glide especially when everything feels like its working together technique, fitness and strength is the true purity of our sport!

Base work is important, bottom line. All those hours of intensity that you put in during the race season have broken down your body and now it is time to build it back up (obviously you need to have rested a bit between race season and build season). Definitely a long time ago, when you talked about base training it was just putting in the distance, now it’s a mistake to avoid harder paddling one or two days a week. For me, base training is to get yourself physiologically, and actually mentally and emotionally, ready to go to the next step, which would be more speed-type work and harder paddling. If you go from regular mileage all the time to all of a sudden, ‘lets get on the intensity,’ you’re more prone to injury, and I don’t think you can get as much out of yourself. That dosent mean that you want to go blow yourself up two times a week, it means that we can adapt intensity into our base training program. This is where it is important to work with a coach that can build you a progressive base training program depending on your goals. We at PEF can do that for you!! Otherwise we will be posting some great base training workouts here for a few weeks that you can follow!

Week 1 base training, do this 2 or 3 times this week if you can find the time!

Warm UP: 20min easy paddling (talking pace), after the first 10min 5x30sec at can’t talk pace within the next 10min

Main Set: 3x20min at can talk but not comfortably pace with 2min rest between 20min pieces. At minute 11 of each piece do 1min of hard paddling and then settle right back into pace.

Cool Down: 10min easy paddling

Note: Its easy to lose focus on technique during the “easy paddling” parts of the workout. DONT DO THAT! STAY FOCUSED!!!! Have fun!


Water, drink it!

Proper functioning of the body relies on numerous chemical reactions to take place while the materials reacting are transported and suspended in solution. A reduction in the amount of water available to the body starts to affect the concentrations of these solutions quite quickly and this in turn can affect the rates of the various reactions that occur. These include the generation of energy and the removal of waste.

A reduction of just 2% of fluid can result in degraded performance by as much as 10-20%. This is a significant amount. Consider for a moment the amount of effort that goes into training to improve by just 5%. All that, and more, can be lost by inadequate hydration.

The usual guidelines given to instructors and coaches are that a person should drink approximately two liters of water per day. Exercise and heat increase the demand for fluids. As the body works harder, more heat is created, which needs to be lost. Approximately 75% of the energy used in exercise produces heat, with the remaining 25% going to useful work. The heat loss occurs when we perspire and also when we exhale. Although it is common to think of dehydration in the context of heat and exercise, if the environment is arid then significant fluid loss can also occur through the skin and exhaled breath.

Heat exhaustion occurs when fluid intake does not compensate for perspiration loss. Symptoms can include cool and clammy skin, weak pulse, nausea, dizziness, weakness, and anxiety. If left unattended this may progress to heat stroke when the body’s temperature control system fails. Heat stroke is a life threatening condition and should be treated as a medical emergency. Avoidance is the best course of action by taking appropriate precautions.

This means drinking fluids, but there’s more to it than that – drinks are absorbed by the body at different rates depending up on their concentrations. Osmolality is a measure that compares the concentration of the drink with the concentration of the body. Osmosis is a process where water will move from a more concentred solution to a lower concentrated solution across a boundary.

Hypotonic: Has a concentration that is lower than the body and will be absorbed quickly. This is a good mixture when fluid loss is likely to occur at a high rate.
Hypertonic: Has a concentration higher than the body. This is slower to digest and a very concentred solution may result in water being drawn out from the body. This is undesirable in situations where we are trying to rehydrate the body. This mixture often occurs by mixing sports drinks with too much powder by mistake.
Isotonic: Has the same concentration as the body and can be readily absorbed. This is a good concentration to maximise transport of electrolytes or carbohydrates.


The body uses electrolytes to help regulate nerve and muscle functions and maintain the right amount of alkalinity. Electrolytes also help the body maintain volume in the body cells, the liquid in the spaces between the cells and the blood. Electrolytes include sodium, potassium, calcium, magnesium, chlorides, phosphates and iron. These are usually maintained adequately by a varied diet of proteins, fruits, and vegetables. Excessive perspiration during long events can lead to a loss of salt (sodium chloride) and so some additional electrolytes, in small amounts, can be added to ones drink.

When to Drink

Hydration starts well before you train or enter an event. In the early morning, your body may be slightly dehydrated, so it is important to drink as soon as you get up.

During long events, it is best to keep sipping to keep pace with the loss. I use a timer on my watch that is set to fifteen minutes so that I remember to drink each time it rings. I have found it easy for time to pass far too quickly. Taking smaller drinks more frequently also helps prevent feeling bloated.

At the end of an event, your body may still be slightly dehydrated and so drinking afterwards will not only help replenish body fluids but also help the body flush through accumulated waste metabolic products.

Info brought to you by;

Specialized Women Sport Camp in Lake Tahoe

Thank you Ffjorren Frisbee, for the great write up (emphasis on “women” and “sport”)

Thanks you Inger for bringing all those amazing ladies to Workout with us and experience the Tahoe WaterWomen Workout.  What a treat to get all these women excited about paddling Tahoe!



Tahoe WaterWoman Clinic TAHOE NALU



TAHOE WaterWoman Clinic

Friday, August 18 from 2pm to 4pm @ the TAHOE NALU VENUE



The session is exclusive to the ladies with the objective to get fit, build confidence and be as happy as a women can be; The WaterWoman workout includes some swimming, some beach running and paddling. Previous experience in the mentioned activities is recommended although not required, we can work around it! The workout will be followed by a SUP Skills Clinic. The objective for the Women Skill Clinic is to get the ladies confident on their SUP. The skills covered on this class includes but not limited to paddle technique, buoy turns, race tactics and techniques. We discuss training, personal goals, nutrition/hydration, mental preparation and more in a Q&A Session. Previous experience is recommended although not required, we can work around it!

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First #moondunes #waterman #workout of the season #done #404basecamp #barkboards #qbpaddles ▪️ ▪️ ▪️ ▪️ ▪️ ▪️ #mauijim #teamtahoewaterman #tahoewaterman #watermanslanding #paddler #paddleeverything #standuppaddle #pronezone #laketahoe #gotahoenorth #apple #iphone #photo #training #fitaid
This kid played so hard he made himself sick and slept all the way home from Santa Cruz. Lucky to be his dad #loveyou #jaxiboy thanks for being my wing man this weekend at the @jay_race happy Father’s Day!
#tbt #throwbackthursday #jaxiboy crushing single track on his @iamspecialized_mtb from @pacostruckee so rad to watch this kid figure things out and love it! @gopro ▪️ ▪️ ▪️ ▪️ ▪️ #goprohero5 #sugarpinepoint #mountainbike #funinthesun #ride #bike #singletrack #ridedirt #specializedmtb
Picked up some new slippers from @watermanslanding love the new @freewaters_footwear #supremedude and what #freewaters does to help those in need of #water head over to #watermanslanding check out the styles and help the #cleanwater #movement
15 miles of #funinthesun! The wind was the most intense I have ever been in on Tahoe. At times I was nervous of dropping into some of the bumps. The wind was pushing out of Blackwood Canyon from the South West gusting over 30mph but mixing with a South that was building over a longer fetch with consistent 20+ winds and producing bigger bombs. The mix of the two directions made for some challenging conditions. At one point in the middle of the lake the wind went away And there were just massive rolling waves going to fast to paddling into. It was super weird but beautiful at the same time. Luckily the gusts started coming again giving me some smaller bumps to gain speed to drop into the bigger bumps. Probably one of the best downwinders I’ve had on Tahoe but always on edge during the early season when the water temps are still in the low 50’s.....full video in my profile. @puakeadesigns #puakeadesigns #puakeateamrider #kahelepro #oc1 and @qbpaddles #qbpaddles ▪️ ▪️ ▪️ @vaikobi #vaikobi @officialmauijim #mauijim @tahoewaterman #tahoewaterman @watermanslanding #watermanslanding #watercolor #bigblue #downwind #downwindlaketahoe #laketahoe #laketahoedownwind #paddling #outrigger #canoe
Had to go for round 2 and take the @epickayaks #v10 out for some fun! It was my first time in good bumps on the Surfski and I was a bit nervous. The wind wasn’t blowing as hard but there was big bumps rolling through and the ski being a faster vessel was key in picking up enough speed to drop in the bombs! Looking forward to #practicing more on the ski and dialing it in! ▪️ ▪️ ▪️ ▪️ @vaikobi #vaikobi @officialmauijim #mauijim @tahoewaterman #tahoewaterman #teamtahoewaterman @watermanslanding #watermanslanding #downwind #downwindtahoe #surfski #surfskilife #gotahoenorth #paddleeverything #paddler #paddling #funinthesun
This was 5 mins into a 2hr paddle....nothing better than sharing bumps with friends especially going 10mph and just chatting away! Full video coming soon... #puakeadesigns #qbpaddles #mauijim #tahoewaterman #watermanslanding #downwind #downwindtahoe #oc1 #kahelepro #paddling #gotahoenorth @puakeadesigns @qbpaddles @officialmauijim @vaikobi
Lookin forward to more of this tomorrow as the the #laketahoe #wind #gods are sending us an epic! #downwind #downwindtahoe #puakeadesigns #qbpaddles #mauijim #hiballenergy #tahoewaterman #watermanslanding
Come to @watermanslanding and get out on the water with one of our many paddle crafts! #imwaiting #standuppaddle #outrigger #surfski #pronezone #paddleeverything #laketahoe #watermanslanding #tahoewaterman #paddleboarding #gotahoenorth