Fuel Up with Laird Hamilton Recipe: ‘HIGGINS’ MIXED Berry Cobbler

It’s time for dessert (on the health conscious side) from Fuel Up –  XPT Co-Founder, Laird Hamilton’s new cookbook. Check out the recipe and click the link at the bottom to purchase your copy of the book for more delicious choices like this.

Originally Published in: Fuel Up with Laird Hamilton

‘Higgins’ – Maine, USA. A modest beach break that can reach a decent height in the fall with tropical storms coming up from the south. In the summer the beach is actually closed to surfers, but in the freezing depths of winter, there is a resilient community of riders having a ball out there.

Super easy and perfect for using up half-empty trays of berries. You can also top this off with the Porridge mix featured earlier in the book (Page XX). A spoonful of natural yoghurt is also a great addition to this traditional crumble dessert.

Serves: 4
Total time: 40 mins
ingredients for the fruit: 1 cup blueberries
1 cup raspberries
1 cup blackberries
i cup strawberries, quartered
1 tsp cinnamon powder 3 tbsp maple syrup 1 tsp tapioca flour
ingredients for the crust: 1/3 cup almond flour 1/3 cup tapioca flour 1/2 cup porridge oats 1 1/2 baking powder 3 tbsp almond milk 3 tbsp coconut oil, melted
1 tsp vanilla essence
2 tbsp Laird Superfood Coconut Sugar
1 tsp cinnamon powder

Preheat the oven to 350°F. Prepare four ramekin dishes by greasing insides with a little coconut oil.

In a mixing bowl, combine the blueberries, raspberries, blackberries, strawberries, maple syrup, cinnamon and tapioca flour. Spoon the mixture evenly between the prepared ramekins.

Take another mixing bowl and combine the almond flour, tapioca flour, porridge oats, baking powder, coconut oil, almond milk, vanilla and 1 tablespoon of coconut sugar. Mix thoroughly until smooth and spread evenly on the top of each berry dish.

Sprinkle the rest of the coconut sugar and a pinch of cinnamon over the crust of each dessert. Bake for 25 minutes and serve immediately.

Purchase your copy of Fuel Up today: https://amzn.to/2Z0MKyz

Book Spotlight: Reaching Beyond Boundaries: A Navy SEAL’s Guide to Achieving Everything You’ve Ever Imagined by Don Mann

At XPT we are very fond of our brothers and sisters in the armed forces and first responders so we’re super excited about this week’s book spotlight. Friend of the brand and decorated Navy SEAL, Don Mann is back with a new book about achieving success in life by overcoming what seem to be impossible obstacles in life.

Nothing embodies the XPT Life quite like going beyond what you thought was possible and pushing the limits of your comfort zone. This book teaches you exactly that.

Check out the synopsis below and be sure to click the link to purchase your copy today. Also, head over to our instagram of Facebook page and tag someone in the comments who you think would enjoy reading this book. We’ll be giving away 4 books to two lucky pairs chosen at random.

Originally Published on http://usfrogmann.com/books/reaching-beyond-boundaries/

Reaching beyond Boundaries: A Navy SEAL’s Guide to Achieving Everything You’ve Ever Imagined by Don Mann

For the last decade, decorated Navy SEAL, accomplished athlete, and bestselling author Don Mann has been traveling across the country giving motivational talks and in the process inspiring hundreds with the secrets behind his awe-inspiring achievements. In Reaching beyond Boundaries, Mann brings his much sought-after wisdom to the page.

As an elite Navy SEAL, Mann performed seemingly impossible tasks on a regular basis. Here he details the lessons he learned from his training and shows how the rest of us can apply those teachings to our daily lives in terms of learning to push beyond our internal borders and achieve the goals we’ve set for ourselves, both professionally and personally. Reaching beyond Boundaries teaches how to set and conquer both micro- and macro-goals through removing excuses, having the right mindset, and learning from successes and failures.

Making your dreams a reality is possible. With Reaching beyond Boundaries you can begin to realize your fullest potential today.

Order now from Amazon: Reaching beyond Boundaries: A Navy SEAL’s Guide to Achieving Everything You’ve Ever Imagined

XPT App Launch

XPT anywhere, and everywhere! The new XPT App is now available on the App Store.

In a world filled with busy days and non-stop distractions, it’s crucial that we keep movement as well as overall wellness a priority, and unfortunately, for most of us, that’s easier said than done. 

However, at XPT we have made it a mission to provide people every opportunity to continue to strengthen and elevate their everyday life; and now, we’ve made it even more accessible to integrate these practices through our new XPT App. 

The newly launched XPT App serves as a tool to not only connect you with like-minded individuals, but with your internal self, through breath and movement exercises. The app guides  your wellness needs by providing breathing or movement techniques adapting to your situation, environment, or needs while providing versatility to control your success through the library of resources. So, whether you are ready to take on one of our curated training challenges, or need guided breathing exercises to take down anxiety or gear up your body for a high-stress situation, you’re equipped with the tools needed through the app. 

‘It isn’t always about feeling like you want to exercise, but it’s about doing it when you are able to,’ said XPT Founder, Gabby Reece, “What I like about the app is that it’s just one more tool to help you get it done.” With the XPT App, you’ll be able to access the uniquely designed exercise and breathing routines and stay connected to the XPT tribe all at your fingertips.

Sarah Smith, an XPT fan and app user said, ‘I’m thankful to have experienced one of their XPT Experiences, which gave me a good foundation to change and be conscious of my wellbeing. It’s actually really great that I can still continue to be guided by the team through app.” 

A major differentiator on the app is XPT’s Performance Breathing™ program. On the XPT App, the XPT team will lead you through a series of breathwork protocols which allows you to utilize them based on the outcome you want: from getting yourself amped up, physically and emotionally for your next big wave, or de-stressing before an important board meeting. Additionally, there are guided hour-long explorational breathing exercises that take you through a journey of different sensations and breathing protocols that enable you to understand how breathwork, by itself, can calm, heat-up, or energize your body. The app guides you through breathing exercises in which you can follow along!

In addition to Performance Breathing, the XPT app offers dynamic workouts that you can access anytime, anywhere. When it comes to training exercises, you can tap-into pre-designed workout classes and challenges. 

Another special feature on the app is the encouraging community reminding you that it’s not about being the best, it’s about being willing to move out of your comfort zone. 

Gabby Reece is a big proponent of the XPT App, mainly because you can do XPT just about anywhere while staying connected through one unified platform. Her favorite feature of the app is the community board – ‘community, community, community – success does not solely pertain to our own desire and will, but to the involvement in environments that support our success’, stated Gabby. ‘It’s about surrounding yourself with people who make you better, who encourage you to never arrive, but keep striving.’ 

Experience the authentic and original workouts, breathing exercises and support by joining the XPT community. Breathe, move and recover with Gabby, Laird, the XPT Coaches, and the rest of the tribe on the new XPT app, now available on the Appstore. 

XPT Coach Spotlight: Perla D’Ornellas

Name: Perla D’Ornellas

 Age: 33

 Hometown: Rio de Janeiro – Brazil / Newport Beach -California

 Email: perladornellas@gmail.com

 Social Media Handles: @perla.dornellas


XPT: Tell us about yourself

Perla Dornellas: I’ve been in the fitness industry for about 8 years. I got my degree in kinesiology from Brazil and a post degree in movements science. My passion for health and fitness led me to travel to USA to learn English and seek more knowledge to apply on my daily practice.

 XPT: You’ve been to a few XPT events in the past. How did you get turned on to XPT?

PD: After eight years in the fitness industry I was looking for more holistic ways to improve the health and fitness of my clientele and I became very interested in breathwork. When I saw the extensive breathing curriculum offered from XPT I immediately jumped in to take the Level 1 Certification.

What made you want to become an XPT Certified Coach?

PD: In addition to the extensive breathwork, I was attracted to the breathe-move-recover philosophy of XPT along with the many unique methods such as water training and exposure that are a part of the curriculum.

XPT: How has XPT immediately impacted you and/or your clients?

PD: The main impact of XPT with my clients has been restoring the connection they have with themselves, giving them the confidence and ability to take back control of their emotions and their life. It’s amazing to give my clients the tools to allow them to improve their sleep, reduce stress, overcome negative emotions, and even conquer major challenges like the ice bath.

What’s your favorite XPT related tip, discipline, activity, etc. to teach your clients and why?

PD: I love teaching my clients proper breathing mechanics because it is something that many of us are not aware of or ever think about. When I’m able to share this in a simple way that everyone can understand, people are able to connect with those tips immediately and quickly feel the impact of improving the way they breathe.

What advice would you give to someone considering becoming certified, attending an experience or workshop or anyone considering XPT in general?

PD: I would say that I truly wish I found something like XPT sooner because the philosophy, methods, and most importantly the people and community around XPT are unlike anything else.  XPT has been such an eye-opening opportunity that has expanded my horizons and allowed me to see how much more is possible and I think that is something every human should experience.

Can you share with us a quick success story or “WOW” moment with either yourself or a client as it pertains to XPT?

PD: The biggest “Wow” moments happen every time I expose somebody to the power of the breath and mindset from XPT and they are able to overcome a stress or difficult experience through these simple tools. Most people are blown away at the realization that they have this power inside of them and they are extremely grateful for the impact it has created in their lives.

Anything else you want to tell XPT? A quote I remember from the Certification? A cool client story? A personal story as it pertains to XPT in my life? Etc.

PD: One quote that I heard during XPT Performance Director PJ Nestler’s talk at the XPT Experience was “Until we make the unconscious conscious, it will direct our lives and we will call it fate.” 


XPT Elite Challenge – Prizes

One of the things that set last week’s XPT Elite Challenge apart from our normal XPT Experience events was the competition aspect of the week. There were some amazing prizes up for grabs from our awesome partners and we’d like to take a chance to recognize the winners of the competitions as well as those who provides prizes.


Extreme Performer
Bryan Thurman
1 XPT Experience
1 Assault Bike
Laird Superfood Products: Coffee, Creamers, Hydrate
Garden of Life Products: Primal Defense Ultra, Raw Probiotics, Dr. Formulated Magnesium

Extreme Performance Team
Jaclyn VanSloten
Jeffrey Gruhike
Marcus Filly
Choice of 2 XPT Certifications: Level 1, Performance Breathing, Water Pro
MWod 101 Movement Course w/ Kelly Starrett
Oxygen Advantage Masterclass Course with Patrick McKeown
OAKLEY Sunglasses
RPM Gift Card: Jump Ropes, Hats, Tees, Shorts
Brazyn / XPT Foam Roller

Elliptigo Challenge – Individual Winner
Mike Thurman
1 Elliptigo Bike
Brazyn / XPT Foam Roller

Elliptigo Challenge – Winning Team
1. Justin Singer
2. Lucy Stitzer
3. Chase Stitzer
Temple Turmeric Elixirs
Laird Superfood Products: Coffee, Creamers, Hydrate
MCTO: Powder, Oil, and bars
OMAX: Cryofreeze CBD Roll On, CBD Sleep Remedy
Garden of Life Products: Sleep Well CBD, Plant Protein, Multi Vitamins
Laird Superfood Products: Coffee, Creamers, Hydrate

Pool Assault Challenge – Winning Team
Name 1: Jaclyn VanStolen
Name 2: Jeffrey Gruhike
Name 3: Marcus Filly
Coola Mineral and Organic Suncare Products
Laird Superfood Products: Coffee, Creamers, Hydrate
Shower Toga
RPM Gift Card: Jump Ropes, Hats, Tees, Shorts
Elemental Wisdom Bundle 1
Laird Apparel Gift Card: Performance Shirts, Shorts, Trunks

Reptile Challenge – Winning Team
Name 1: Fred Arrigg
Name 2: Chelsey Grigsby
Name 3: Dax Mitchell
Coola Mineral and Organic Suncare Products
OMAX: Cryofreeze CBD Rollon, CBD Sleep Remedy
Becoming a Supple Leopard
Elemental Wisdom Probiotics
Shower Toga
Yum Butter Rainbow Pack
Laird Superfood Products: Coffee, Creamers, Hydrate

Sandhill Challenge – Winning Team

Name 1: Gregory McCann
Name 2: Hamilton Hill
Name 3: Shirley Brown
Garden of Life Herbal Products: Organics Herbal, Herbal Sleep Well, Herbal Turmeric
The Oxygen Advantage by Patrick McKeown
MCTO: Powder, Oil, and bars
Shower Toga

Strong Challenge – Winning Team
Name 1: Mike Thurman
Name 2: Brian Thurman
Name 3:  Sean Smith
RPM Gift Card
Garden of Life Protein Pack: Raw Organic Meal Chocolate and Vanilla, Perfect Food Alkalizer and Detoxifier
Liferider by Laird Hamilton
Becoming a Supple Leopard by Kelly Starrett
Temple Turmeric Elixirs
Laird Superfood Products: Coffee, Creamers, Hydrate

Cognitive Challenge – Winning Team
Name 1: Maren Stuart
Name 2: Heath Thorndill
Name 3:  Karl-Cole Frieman
OMAX: Cryofreeze CBD Rollon, CBD Sleep Remedy
Elemental Wisdom Probiotics
Shower Toga
Force of Nature by Laird Hamilton

Beyond the Ice Bath: How Extreme Exposures Equip You with Coping Tools and Strategies for a Resilient Life

by XPT Performance Director, PJ Nestler

Recently, we’ve written extensively about the physiological advantages that contrast therapy provides – such as stimulating a shift from a sympathetic to parasympathetic state, boosting blood flow, and speeding muscle recovery. Yet while these are significant, they’re not the be all and end all of regular exposure to heat and cold. To do the topic justice, we also need to consider the extensive psychological benefits.

Shrink the Change

If you’ve used the ice bath before, can you think back to the first time you got in it? If you’re anything like me, you can probably vividly recall that extreme cold sensation and the feeling of strong aversion it triggered. Or if you haven’t tried getting in the ice yet, perhaps you can picture how you think you’ll react when you do.

Often, part of the problem is that someone has given you a certain time prescription, or you have your own notion of how long you’d like to be able to withstand the cold. Say it’s two or three minutes. That sounds pretty obtainable, right? Until you actually get in and that cold blast hits you like a Siberian wind and you immediately start finding excuses to hop out immediately. So if you’re to reach your goal and avoid giving in to this impulse to quit, you need to have a coping strategy. In their book Switch, Chip and Dan Heath advise overcoming a seemingly insurmountable challenge by “shrinking the change.”

I was recently privileged to see a talk given by Robert O’Neill, the member of SEAL Team Six credited with shooting Osama bin Laden. Among the many notes I made from his memorable stories, one stands out for our purposes here. When he was in BUD/S training, this meant not becoming overwhelmed by the months of demanding tasks that lay ahead. Rather, O’Neill made it through by breaking each day down into small, manageable segments. So going into an early morning session, he’d think, “Just make it to breakfast,” and then “Just make it through PT,” and so on. He knew that if he fixated on the entire 24 weeks, it would swallow him whole. But by shrinking the change, he was able to break down the process into smaller, achievable tasks, a technique from psychology known as psychological chunking. This is similar to the technique of breaking a big aim into SMART (Specific, Measurable, Achievable, Relevant, Time-bound) sub-goals.

At XPT Experiences, we apply our own version of “shrinking the change” to help people handle their initial response to the ice bath. If they give into their impulse to get out, it will set a precedent for failure. Instead, we want to empower people to experience a series of small successes that will encourage them to keep practicing contrast therapy once they leave. To do so, we need to get them to stop over-emotional and irrational thinking that can easily take hold during taxing situations, and encourage a transition to the kind of System 2, rational thought that Daniel Kahneman explores in his book Thinking, Fast and Slow. To do so, we shrink the change by urging them to forget time goals, and instead focus on achieving three slow, controlled, nasal breaths.

Once they’ve done this (and 99 percent find they can), we might advise them to take two more breaths, then two more. By the time they finish this descending sequence and gain control of the breath, they’ve probably spent long enough in the tub to have spurred physical adaptation, and on the mental side, they’ll now know that they can ride out the impulsive response to leap out immediately. Plus, they’ll have had another opportunity to use breath to control their state. Now they’re equipped with multiple tools to go away and either continue taking ice baths, or to apply to any stressful and emotionally-fueled situation.

Cultivating Community

Another coping mechanism that can be used during contrast therapy – and then extrapolated to everyday challenges – is teamwork. At XPT, one of our main principles is fostering community. Sometimes this involves simply doing fun things together like going out on the water for a SUP paddle or sharing a meal. But at other times, it’s good to come together to do hard things with like-minded individuals. In doing so, everyone will push each other to go further than they could alone. We know from scientific literature that during group challenges – whether that’s recruits braving Navy SEALs Hell Week or XPT Experience attendees encouraging each other during sauna sessions and ice baths – doesn’t just increase camaraderie, but also prompts neurochemical changes in the brain.

A paper published in Frontiers in Human Neuroscience found that group singing increased the release of oxytocin, which is sometimes referred to as “the cuddle hormone.” Another Baylor University study concluded that couples who played board games or took painting classes together released more oxytocin. The same is true of engaging in more rigorous challenges with a group.

Quite often at XPT Experiences, first-timers want to immediately jump out of the ice bath and struggle through their first exposure. Back in the sauna they bond over this challenge, gain courage from others’ success, and come back to brave the cold again. Most people tremendously outperform their previously imagined capabilities and the combination of multiple rounds followed by close quarters sauna discussions afterwards forges a unique bond and team mentality.

Coming Back to the Present Moment

The same is true of the sauna. A “Get me out of here” response isn’t typically as rapid as it is in the ice bath because the heat feels nice at first, rather than shocking your system. But even when you’ve been using the sauna several times a week, you can still run up against the temptation to check out early. I experienced this first-hand recently. I was with a friend who’s a UFC fighter and our plan was to do two, 20-minute stints in the sauna at 230 degrees Fahrenheit. We didn’t have access to an ice bath, so planned to sandwich the sauna time around a few minutes under the head of a cold shower. I felt fine until about the 12-minute mark in the second session, when I noticed we were both bent over with our hands on our knees. At 15 minutes, I began feeling claustrophobic and had to stop talking. And by 17 minutes, I started panicking and questioning whether I could hold out until the end of the session. Even a few minutes can seem like an eternity when the heat starts to get to you like this.

So what did I do? Instead of quite literally throwing in the towel and getting out, I returned to my breath to bring my focus back to the present moment and stop my mind’s negative cascade. I said to myself, “Just take two more breaths.” Then when I’d done that, I said, “OK, one more breath.” Looking up at the clock, I saw we were at 19 minutes and 40 seconds, and knew I could hold out for the final 20 seconds. And I was glad I did.

The Power of Affirmations and Mantras

Breathing is just one of the tools that can come in handy when you’re struggling to stay in the ice bath or finish off a spell in the sauna. Another technique that has proven its worth for thousands of people who have joined us at XPT workshops and Experiences is using mantras and affirmations. Our co-founder Laird Hamilton’s favorite thing to say to himself is, “This is my house. This is where I live.” Many others have since adopted this simple, but highly effective phrase as their own. Personally, I like telling myself, “I’m calm and in control.” If I need something else to keep me going in a tough situation, I might use affirmations to make me feel invincible or like a warrior. One of the Brazilian Jiu-Jitsu world champions I train frequently reminds himself that he’s a man of honor and integrity.

There’s no one-size-fits-all prescription when it comes to developing our own mantra or affirmation, but you can start by thinking of a phrase that fits an important aspect of your identity and encourages you to be positive. Then play around with the wording and try out as many alternatives as you need to find something that resets your mental attitude and help you push through anything. Once you’ve got it down, don’t just use it in the ice bath or sauna, but anytime throughout the day that you need to reenergize or encourage yourself.

Go Forth and Conquer

In the course of the past few hundred words, I’ve given you four coping mechanisms that you can go away and apply to the ice bath and sauna, and also to the challenges we all face in work, sports, and life:

  • Shrink the change
  • Teamwork/community
  • Come back to the present
  • Mantras and affirmations

At face value, ice baths and saunas, appear to be purely physical challenges. But if you’re willing to dig a little deeper, you’ll see that they’re actually rich experiences that can make you a more capable, resilient, growth-minded human. In the end, that’s what XPT is all about.

Fuel Up Recipe: ‘HANALEI BOWL’ Chilled Avocado Soup with Summer Salsa

Another delicious and healthy recipe from XPT Co-Founder, Laird Hamilton’s cook-book, Fuel Up with Laird HamiltonCheck out the recipe below and click the link to get your copy today for more amazing recipes like this one.

Originally published in Fuel Up with Laird Hamilton:

‘The Bowl’ – Hanalei Bay, Kauai. My backyard for six months out of the year. Named such for the curved shape of the wave resembling a large bowl (see image on page XXX). When it’s big, you’ll pay if you get caught on the inside here. This is just one of the seventeen named surf spots found in the bay.

Technically the avocado is a berry. I have several large trees on my land in Hawaii and they supply my needs comfortably throughout the year. They are more popular than ever right now because they contain nearly twenty vitamins and minerals, including Potassium which helps control blood pressure. They are also low in sugar and high in fiber, which helps you to feel full for longer.

Serves 4-6
Total time: 30 mins

Ingredients for the soup:

4 ripe avocados, peeled, stoned and chopped
1 quart organic vegetable broth
4 tbsp fresh squeezed lemon juice splash of olive oil to serve

ingredients for the salsa:

1/2 small red onion, chopped 10 cherry tomatoes, chopped 3 tbsp cilantro, chopped
1/2 yellow bell pepper, diced 1/2 cup cucumber, diced

1 red hot chili, trimmed, deseeded and finely chopped
2 tbsp olive oil
2 tsp fresh squeezed lemon juice sea salt

Put the avocados in a blender along with the cold broth, lemon juice and blend at high speed for a minute, until really smooth. Season with salt and move to an airtight container, chill for at least 30 mins.

For the salsa, combine all the ingredients in a small bowl and season with salt.

To serve, pour the soup into bowls and top with a few generous spoonfuls of salsa. Drizzle over some olive oil. Best served within a couple of hours to ensure soup remains a bright color.

XPT Coach Spotlight: Kristin Weitzel



Business(es): WARRIOR WOMAN MODE (Wellness Optimization and Biohacking for Women) warriorwomanmode.com

PROWESS MARKETING (Marketing for Fitness Companies) Prowess.co

Email: kristin@warriorwomanmode.com

Social Media Handles: @warriorwomanmode



XPT: Tell us about yourself

Kristen Weitzel: I have been passionate about fitness and wellness all my life, growing up a dancer and then obtaining certifications from world-class experts in numerous modalities including yoga, Pilates, group fitness, XPT, anatomy and Primal Health Nutrition. I founded Warrior Woman Mode, a business that empowers women to switch on their optimal wellness and cellular health through exercise, nutrition, biohacking, adaptation, supplementation, and lifestyle programming. I teach clients, lead seminars, and train teachers internationally with my powerful yet empathetic coaching style. I also merge years of marketing career expertise with wellness experience in order to work with a wide variety of people to foster positive health solutions, optimize fitness, ignite personal brands, and inspire communities.

XPT: You’ve been to a few XPT events in the past. How did you get turned on to XPT?

KW: I came across some information about the XPT program during the last few years as part of my biohacking, meditation and paleo lifestyle research from a neuroscientist named Andrew Huberman. I didn’t know much about it and was working on optimizing several other parts of diet and wellness, so it wasn’t until my Rolfer here in LA, Charles Eckhart, reminded me about the program and the ice bath/exposure training Laird and Gabby were doing that all the details clicked into place and I knew I had to attend an XPT Experience weekend.

XPT: What made you want to become an XPT Certified Coach?

KW: When I got to the XPT Experience weekend in Malibu, I knew by the end of Day 1, that it would be a game changer to layer these practices into my health optimization programming – but I also knew that I needed more to satisfy my craving to learn. As an athlete, curious wellness optimizer, and passionate health coach – I showed up with 100 questions. I took the time to ‘lean in’ to the coaches and presenters running the training that weekend with Laird and Gabby. I asked everything I wanted, pulled the team aside between training sessions, dinner hours, or any time we had to pick their expert brains. (And, I must say – I came to ‘nerd out’ – and the whole XPT Team were super welcoming of this, more than I could have ever expected.) They answered my queries, shared evidence-based anecdotes, programming elements, and clinical research studies that would help further my knowledge, inspire my business, and fill me with added love on my quest to help others find optimal wellness.

Toward the end of the XPT Experience weekend, I poked Mark, one of the coaches there who I felt comfortable with after he and Gabby helped me overcome some fears I had about deep pool breathwork, and told him I would do all the homework in the next week if he could get me into that weekend’s XPT Coach Certification. I felt that ready, that hooked, and already seeing change in my capacity from the 2 days we had just spent together.  I was not willing to stop at just experiencing it. I had to be able to help coach it, and lead programs like this sharing the XPT message with my community.

How has XPT immediately impacted you and/or your clients?

KW: XPT has immediately impacted me by giving me the training and confidence to coach their methods to people from diverse populations – from an athlete to someone less conditioned working on weight loss goals. It layered in easily, and has grown my expertise on top of my current programing. Overall – working to optimize the health of women and making the ways we train feel more approachable. Especially in the ‘biohacking’ community, which has been spearheaded by so many men doing things that appear extreme, it hasn’t always made room for non-professional athlete females to feel like they can dive in and experiment with health in this way. Now, I have the  tools to showcase what XPT teaches with my audience.

What’s your favorite XPT related tip, discipline, activity, etc. to teach your clients and why?

My favorite is the ice plunge. Although, getting people to tape their mouth closed for nasal breathing practice is a close second. For the ice plunge, I always volunteered to go first at XPT weekends, because I staunchly believe the ice is a mindset gamechanger for life’s daily activities – so I knew I had to practice what I would be preaching to clients and move without hesitation. I feel way more confident in my own self-experimentation and layered in XPT exposure training protocols immediately for my ‘WarriorWoman30’ Program; a 30-day challenge including daily ice baths to showcase how possible and beneficial performance training in various ways can be.

As we all juggle more and more stress into our lives, it is increasingly important to emphasize that it’s not just about success and winning some one-time health protocol, but the long-term focus of improvement with consistent effort to achieve your biggest goals.

What advice would you give to someone considering becoming certified, attending an experience or workshop or anyone considering XPT in general?

KW: Run, don’t walk. Do it now, and with no hesitation. The XPT Program will guide and shapeshift the way you look at wellness.

Can you share with us a quick success story or “WOW” moment with either yourself or a client as it pertains to XPT?

KW: It is as simple as – the third round of ice plunge coaching a client who has had major issues with loss of circulation in her toes – seemingly unfixable by any healthcare practitioner – watching them turn from their normal blueish state to flushed red toes after she exited the ice bath. It’s killer to watch the benefits and biology in action, and progress in the making.

Anything else you want to tell XPT? A quote I remember from the Certification? A cool client story? A personal story as it pertains to XPT in my life?

KW: Before I left the pool on the last day of my XPT Certification, I did 3-minutes of recovery breathwork and reflected on the last two weekends of XPT interaction. I then sat and wrote this, which still holds true of PJ, Mark, and those I met on the XPT Team:

“Each and every coach I came into contact with, were knowledgeable, approachable, and well-prepared with information and method of delivery. You can tell they are infinitely curious and not afraid to explore and have discourse about the many variables around fitness and performance science. PJ and Mark brought powerhouse energy to my XPT experiences, and did so sweetly, safely, and with a state of wonder and discovery for their clients in order to bring out the best in each individual.”

Upgrade Your Human: XPT’s 5 Pillars for Health and Wellness (Part 2)

by PJ Nestler

In the first post in this series, I made the contention that while advanced athletes can find benefits in marginal gains, too many people are stuck majoring in the minors. As a result, they’re directing their time and energy towards small details that do little to impact their overall health, fitness, or wellbeing, while ignoring the larger factors that hold them back.

To remedy this, my suggestion is that we do what the title of this piece suggests: return to simple things that are pillars for everything else. When I’m coaching and presenting, I often get asked questions about nitty gritty details. While I’m happy to answer these as helpfully as I can, I believe that people should earn the right to ask them by consistently doing the basics well day in and day out. Once you’re checking the big boxes regularly, then we can dive deeper to find ways for you to keep progressing.

During part one, we explored the first three of five factors that I believe should form the bedrock of your healthful routine: breathing, movement, and nutrition. Now, let’s move on to the remaining two: sleep and connection. I’ll then share a bonus: a simple check-in I use at least weekly to help me assess how I’m doing and course correct when required.

Pillar #4: Sleep

Like our first building block, breathing, sleep is one of the most elemental things every human does daily. Just like our breath, we often neglect how we’re sleeping in the mistaken belief that it isn’t important – so much so that nearly a third of Americans routinely get less than six hours a night. But it does matter, because how long and well we sleep impacts every aspect of our physiology. As sleep and chronobiology expert Dr. Michael Breus told one interviewer, “Literally everything you do, you do better with a good night’s sleep.”

From a health perspective, getting more quality sleep can improve hormonal balance, reduce the risk of cardiovascular disease, regulate cellular function, stabilize appetite and blood sugar, and more. From a psychological perspective, getting consistent, solid sleep is correlated withimproved emotional stabilityand a reduction in depression and anxiety. If you’re targeting improved physical performance, sleeping more can reduce your risk of injury by up to 65 percent, speed muscle repair by elevating growth hormone levels, boost endurance, and improve reaction speed. The verdict is in: if you want to be healthy and perform well, you have to get sufficient slumber. So it’s time to stop making excuses and start sorting out your sleep habits.


  • Prioritize sleep so you’re not starting from a deficit every day – aim for seven to nine uninterrupted hours a night. The first step to achieving this is going to bed and setting your alarms for times that will allow such a duration – if you have to be up at 6 AM, going to bed at 1 AM won’t give you sufficient time.
  • Logging off all electronics at least two hours before bedtime, and keeping them out of your bedroom will also help. Instead of cramming in more screen time, read a real book instead.

Going back to one of our earlier pillars, you could also try doing five minutes of slow, nasal breathing from your belly. You can also journal, meditate, or pray (more on this below).

Pillar #5: Connection

The modern world often encourages us to build a bubble around ourselves – whether it’s on social media, keeping our headphones on all day, or pursuing activities alone. While the deliberate practice of solitude is beneficial from time to time, we do not exist in isolation, but are fundamentally connected to the people and environment around us. In our natural state, we’re also supposed to be highly aware of ourselves. This is why nurturing connection is crucial.

We can break connection down into three main areas:


  1. Connection to other people

As a species, we’ve perpetuated ourselves by thriving in groups, from the time that humans first formed tribes onward. This is why at XPT, our community is what helps us embrace new challenges and pushes us to do more than we think we’re capable of. We were not made to do life alone. So rather than trying to build up your online following, make a concerted effort to invest more time and energy with your family and close friends. Also try training with a friend or joining a running club instead of just pumping iron in your garage or pounding the pavement solo.


  • Try making more time for deep face-to-face connections rather than superficial virtual ones, and fully engage in conversation with your phone off and put aside.


  1. Connection to ourselves

Being connected to ourselves ensures we’re getting the self-care we need to thrive. If we can treat ourselves with greater love and compassion, we’ll be better able to handle day-to-day problems and bigger adverse events. I recently heard someone say, “Treat yourself like someone you love.” Imagine what it would look like if you put that into action and started treating yourself like your significant other, your children, or your best friend.

Another consideration is how our self-talk largely influences our attitudes, behaviors, and habits. Without training, we can allow ourselves (often unwittingly) to become fixated on the negative and to develop a cynical view of the world. Becoming more aware of what you’re saying to yourself is the first step to remedying this.


  • Starting a meditation/mindfulness practice is a great way to get back in touch with your true self. You can use an app to guide you or simply sit quietly, breathe through your nose, and observe both your thoughts and feelings and what’s going on around you.
  • Try to become aware of every time your inner narrative turns negative. Then consider if you’re viewing the situation objectively or simply emotionally, and try to turn your self-talk in a positive direction.


  1. Connection to everybody/everything 

The third component is fostering connection to all. If this sounds a little “woo-woo” to you, I get it. But consider that out of the 263 centenarians (people who live to be 100 or older) surveyed by Dan Buettner for his Blue Zones book, all but five belonged to some kind of faith community. If you’re not religious, then you might still experience connection to something greater than yourself when you’re out in nature. We’re hardwired to need to belong to and believe in something, so explore what that might mean to you.


  • Bookend your day with a few minutes of studying your sacred text or praying, spend time in nature feeling the connection to the earth, trees, water, or animals, or pursue any other activity you view as connecting you to the greater world.


I’m confident if you cut out complexity and instead concentrate on the five pillars we’ve just covered, you will be healthier, happier, and more fulfilled. This is going to get you 90 percent of the way to where you want to be in your life. We can then start to work on the remainder. Like a Jenga tower, if you can carefully place each block, you will have a strong and sturdy foundation and will have brought balance to every area.

You don’t have to be perfect in everything at all times. That said, if you find yourself struggling in a specific area and can’t seem to make positive change, then seek an expert to help you. Also recognize that when you’re excelling in something, you might be better off focusing your attention on other things – you don’t need to fill a cup that’s already close to overflowing. So if you’re feeling fit and strong, then take a look at your sleep, connections, nutrition, or breathing. While I’ve described the building blocks as basic, the good news is that you have the rest of your life to experiment and improve in all five areas.

PERMS Balance Check-In

I’ve come up with an acronym that encapsulates the five areas included in the check-in I use at least weekly to assess how I’m doing in different parts of my life. When I’m weighing difficult decisions or have something going on that requires more introspection, I find myself going through these even more often. Hopefully asking and answering the questions in this check-in can help you, too. For simplicity’s sake, you could start by rating each area on a one to 10 scale, with one being the lowest and 10 the highest:

Physical:How does your body feel? What are your pain and energy levels like? What have you done this past week to move your physicality in a positive direction?

Emotional:Beyond the basic emotions of happy or sad, what’s going on with your deeper feelings? Are you fulfilled or frustrated, joyful or mournful, purposeful or apathetic? What happened to trigger these feelings? 

Relational:How well are you connected to others and yourself? Do you feel like you’re building stronger relationships or have they become stagnant? How well are you taking care of yourself?

Mental (Psychological): Are you feeling alert, focused, and motivated, or sluggish, distracted, and lazy? Are you driving steadily forward or stuck in park? Are you challenging yourself or just settling?

Spiritual: Are you being consistent with a daily practice like prayer or meditation? How connected or disconnected do you feel to a higher power or the natural world? What are you doing to serve your community?

Upgrade Your Human: XPT’s 5 Pillars for Health and Wellness (Part 1)

By PJ Nestler

There’s a lot to be said for detailed programming from an experienced coach that directs your training in a purposeful way. But all too often, we get caught up in complexity and bogged down in details and in doing so, lose both momentum and enthusiasm. If there’s a seemingly endless list of little things to do and they’re constantly changing, it’s easy to feel intimidated and overawed, and end up doing none of them. In the age of “bio-hacking,” we are fascinated by the esoteric, reading and consuming the latest information on the new supplement, technology, or lifehack that will circumvent consistent hard work. Everybody is looking for the shortcut and the magic pill, but the truth is that these shortcuts never get you to where you want to be.

While I relish the challenge of creating in-depth plans for my athletes when the situation calls for it, I’m also cognizant of the need to get back to basics. This has come to the fore in the presentations I’ve been giving while traveling the world for XPT seminars and experiences this past year, and in attending conferences and other educational events. Creating and refining my session notes and seeing some of the best in the business firsthand has challenged me to distill my coaching philosophy into its most basic essence. The more I learn and explore, the more I see that it’s really a few key pillars that create 90% of the growth people are seeking. We aim to bring that information back from the esoteric nonsense that clouds blog headlines and clogs Instagram feeds, and returning to the simple elements that create real, lasting change. As Apple’s first marketing brochure declared, “Simplicity is the ultimate sophistication.”

In this two-part series, I’m going to walk you through five elemental areas, and then conclude with a check-in exercise that I use regularly to assess where I’m at physically, cognitively, emotionally, and spiritually and then re-calibrate as necessary. If you can check these few boxes, you’ll not only perform and recover better, but also live a healthier, fuller, more rewarding life.

Pillar #1: Breathing

If you get stuck majoring in the minors, you can start to lose your basic, in-built self-awareness. One of the ways that we can be more aware of ourselves is through our breath. Though the average person takes between 15,000 and 30,000 breaths each day, it’s easy to do so unconsciously because it’s an automatic process that occurs whether or not we’re paying attention to it. Yet by failing to be mindful of how we’re breathing, we’re missing out on the potential to change our physical, cognitive, and emotional state to match our desired outcome. And losing out on the ability to alter such a state if we get stuck in one that’s counterproductive to our health, performance, or recovery.

One of the easiest ways to monitor how you’re doing physically and mentally throughout the day is to periodically appraise how you’re breathing. Doing so couldn’t be any easier. Simply set a timer on your phone or recurring reminder on your computer’s calendar and when it goes off, pause what you’re doing and see how you’re breathing. Chances are you’re most likely breathing through your mouth and primarily into your upper chest. Instead, make a point to transition to slow, controlled nasal breaths focusing on expanding the belly and ribs during the inhale. Going one step further, set aside three to five minutes to breathe with this focus periodically, like during your morning commute, or while transitioning between different activities as a reset, such as in the driveway after work.


  • Make sure you’re taking nasal breaths as much as possible. Every time you’re aware of your breathing – whether through the timer tip I just gave or at any other point during your day – focus on going back to nose breathing.
  • Slow down each breath, as studies show that taking five to seven nasal breaths per minute is optimal for heart rate variability and parasympathetic nervous system tone (i.e. being calm and relaxed).
  • Try to breathe horizontally from your belly, rather than vertically in your upper chest. Want to go even further? XPT’s activate, perform, and reset protocols might also prove helpful in matching your breathing pattern to the results you’re seeking.

Pillar #2: Movement 

Simply put, movement is medicine. There are so many different physical practices out there, and it’s easy to pick one and become dogmatic or tribal about it. But the real key is that you’re moving regularly throughout the day, every day. There is no single cure-all for everything that ails us as human beings, but from improving physical capability to reducing pain to elevating cognitive function, the research suggests that frequent movement is about as close as we can get. If we look at just about any health and wellness-related marker, physical exercise will help move the needle in a positive way.

At XPT, we follow the lead of our co-founders Gabby Reece and Laird Hamilton in trying to be as versatile as possible. This is why we move in a wide variety of ways in different environments and on changing surfaces – whether it’s pool training, working out in the gym, or doing some exercises on the beach before going out for a SUP session. At least once a week, we engage the major movement patterns – squat, hinge, upper body push and pull, and twist, carry, run, jump, crawl, skip, and shuffle, too. Good enough for kids at recess, good enough for us as adults.

Resistance training has been proven repeatedly to be absolutely crucial to your health, longevity, and quality of life. To emphasize the importance of resistance training for every training goal and background, I regularly share in group talks that, “If you are not resistance training a minimum of two times per week, you are not prioritizing your health, period.” If you want to be the most versatile human being that you can, don’t just focus on one activity that you enjoy or are naturally good at, but challenge yourself to switch between a broad range of things and learn new skills.


  • Make it a top priority to move more. This doesn’t just mean hitting the gym, though that’s part of it. Also walk, run, or cycle rather than getting in your car anytime you can
  • Build regular movement breaks into your daily routine while at your desk.
  • Be active outdoors as much as possible like XPT advisor Dr. Andy Galpin advises in his book Unplugged. Frequent immersion in nature is so powerful that, as reported in Outside, doctors are starting to actually prescribe it. Once to twice a week, do an endurance session and use the same frequency for higher-intensity training. Twice a week do some kind of resistance training.

Pillar #3: Nutrition

This is another area that is often over-complicated. It’s common for people to become confused with all the contradictory information out there (fat is good, no wait, fat is bad, etc.), or to use such contradictions as an excuse to let their eating choices devolve into simply gratifying their impulses in the moment. The real secret isn’t found in this or that fad diet or in a super-restrictive approach, but rather in consistency. As nutrition expert and XPT Ambassador Dan Garner likes to say, “Long term consistency always beats short term intensity.”

You intuitively know which foods are good and bad for you. And yet, we often silence such impulses in favor of the easiest choice. This was reinforced when I recently flew through Denver International Airport. While the line for all the usual fast food suspects were extremely long, the one natural food place was completely empty. The majority had decided that flying was an excuse to gorge themselves on junk food, even though if you surveyed everyone, most would say they wanted to be 20 pounds lighter or healthier in general. If you just add a level of conscious thought to your consumption you can mitigate most of the mindless eating that’s taking you away from your optimal health and performance.

Laird often summarizes his approach to food as “eat plants and some animals” and I couldn’t agree more. If you can eat right 90 percent of the time, try to vary the color palette of what you’re choosing from the fruit and vegetable section of the supermarket (more on this in a moment), and favor simple foods without any added chemicals, then you’ll be doing yourself a nutritional favor.


  • Follow a simple rule while grocery shopping: Stick to the aisles on the outside of the store and avoid the ones in the middle. This will ensure you’re filling your cart or basket primarily with fruit, vegetables, lean meat, whole grains, seafood, and a little dairy
  • Avoid the lab-engineered, processed foods in the snack section.
  • Hydration is a key part of nutrition, so try to drink half your bodyweight in ounces – it’ll be easier if you carry a metal water bottle with you wherever you go.
  • Eat mindfully to avoid random snacking that can easily derail you. Try asking yourself, “why am I choosing this food right now?” Do you really need that mid-afternoon treat, or are you just bored?

Check back soon for Part 2.

The Noni Leaf: The All Everything Medicine by Kauai Farmacy

Today we feature a recent article from our friends at the Kauai Farmacy, a staple location we visit always when hosting an XPT Experience in Kauai.  Discover all of the many uses for this superherb which is readily used by Gabby Reece and Laird Hamilton.

Also, be sure to check out the Kauai Farmacy Website and enter the promo code XPT10 for 10% off your purchase of any of their amazingly nutritious and medicinal products.


Originally published on www.kauaigarmacy.com

It was over 10 years ago now that Genna and I began wild-harvesting Noni Leaves and crafting tea from this most potent all everything medicine. We would go on jungle hikes to waterfalls, white sand beaches and jungle homes to pick the kindest of leaves.

There was this one Noni tree in Moloa’a Bay that was so robust, abundant and giving; and a dreamy waterfall hike in Kilauea that would allow us to fill backpacks with the darkest of green Noni leaves; and a beautiful zone down by Anini Beach that was always lush with rich, healthy leaves and so easy to access on a whim. We soon began making tea with the Noni Leaves, and started selling it at the farmers market and in local Kauai health food stores. We were having so much fun wild-harvesting and crafting Noni Leaf tea, and were so grateful to be able to use this plant to heal, and provide this beautiful healing medicine to other people.Drinking Noni Leaf Tea became our personal gateway to true plant medicine (Kauai style) and we truly believed it had the potency, abundance, and balance to heal the world.

The All Everything Medicine

I remember our lead gardener repeating over and over again, “if there was one medicine plant you could choose among the 60 to 70 medicine plants we now grow here in our healing gardens that stands out above the rest for universal yet effective medicinal application and usage, it would have to be the Noni. I remember reading somewhere that the Hawaiians made tea out of the Noni Leaf and also use the leaf as a wrap or poultice to provide warm circulation to sore muscles. So initially I began heating the leaves and tucking several raw leaves into my belt buckle to help relieve the de-habilitating lower back pain that I was experiencing at the time. The leaves would provide much needed circulation while sweating the toxins directly out of my back, as well as guide me to drink more and more water to hydrate myself. We also started putting the leaves in a pot and drinking fresh green Noni Leaf Tea. It tasted very unusual to us at the time, but wow was this some potent medicine. By the 3rd or 4th week of drinking the tea, I spent an entire evening personally learning what passing a kidney stone felt like. I didn’t even know I had a kidney stone. Our authentic ignorance was blissful to say the least.

Later on, I remember our lead gardener repeating over and over again, “If there was one plant you could choose among the 70 medicinal plants we grow, that stands out above the rest for universal yet effective medicinal application and usage, it would have to be the Noni.” The ancient Hawaiians held this wisdom and used Noni widely.

They would not only make tea out of the Noni Leaf, but also use the fresh leaf as a wrap or poultice to provide warm circulation to sore muscles. So, initially I began heating the leaves and tucking them into my belt to help relieve the debilitating lower back pain that I was experiencing at the time. The leaves would provide much needed relief via circulation, while initiating the release of toxins through my skin. Naturally, I was guided to drink more and more water to facilitate detoxification and keep hydrated.

The Truth Serum

As some of you know, we called the Noni Leaf “The Truth Serum,” because we were learning what honoring and speaking our truth was really all about. The Noni Leaf detoxified the physical acidic blockages that were fostering fear inside us and began expelling the calcified matter out of our system. By drinking this supersized, vibrant, green, jungle Leaf, we began finding our youth, and with it our truth. It was so empowering to be us, and proved to be our initial step towards living our authentic, uninhibited minds and spirits. It was really our first lesson in letting go of our previous pattern of just “yes-ing” others. We recognized this was only enabling more and more fear and also reinforcing the deep-rooted conditioning we were taught was “normal”; rather than expressing our loving truth.

The Economics

As a self-acclaimed economist, I was enamored that there was so little value put on this life-giving leaf. “How could it be,” I thought? Noni leaf may be the most potent and versatile medicine in the Kauai jungle (no small statement), yet you could not give it away. From the densest of jungles to the most populated of neighborhoods, wild Noni Trees abounded with big, bold medicinal leaves. So much healing power in this leaf, yet so few people know much about it, and even fewer use the Noni Leaf to heal. I could not help but think of the local economic opportunity to create medicine, jobs and commerce for the island.

The Leaf and not the Fruit

The fruit of the Noni Tree is held in high esteem for its healing powers. It is, indeed, amazing medicine. We use the raw fruit externally by applying it directly to wounds and injuries. We also ferment the fruit to make a juice for internal ingestion, external soaking and convenient spray application. But it literally stinks! Yes, it stinks like rotten blue cheese (no joke!). And the texture is kind of gooey and super challenging to work with, to say the least. I remember the days of studying, experiencing and experimenting with all the ways you could use this superherb— the leaf, the fruit and even the bark, roots and flowers. The medicinal potency, accessibility and efficacy of The Leaf was unparalleled. It just seemed too easy to fall in love with the versatility and balance of the mighty Noni Leaf.


  • Encourages weight loss
  • Reduces inflammation
  • Treats arthritis and gout
  • Invigorates the blood
  • Speeds up the healing process of wounds, bruises, sprains, trauma, and injury
  • Heals internal ulcers
  • Reduces tumors
  • Helps prevent and fight cancer
  • Lowers blood pressure and cholesterol
  • Remedies coughs, malaria, colds and flu
  • Treats fever
  • Reduces headaches and migraines
  • Improves digestion
  • Good for skin health
  • Eliminates Parasites
  • Useful for Pet Care
  • Detoxifies the body
  • Combats excessive sun exposure
  • Fights fungal and bacterial infections


  • Anti-inflammatory
  • Anti-fungal
  • Antimicrobial
  • Anodyne
  • Antioxidant
  • Nutritive

FUEL UP RECIPE: ‘Aleutian’ Wild Salmon & Quinoa Burger with Pesto & Two Eggs

Another delicious edition of Fuel Up recipes from XPT Co-Founder, Laird Hamilton’s new cookbook, Fuel Up. This time around, Laird shares with you a scrumptious breakfast option packed with protein and tasty flavors.

Check out the full recipe below and while you’re at it, click the link below to purchase your copy of Laird’s book to get more amazing recipes like the one below: FUEL UP: Global Recipes for High Performance Humans

Originally Published in Fuel Up

‘The Aleution Islands’ – Alaska, USA. The last frontier and often referred to as “frozen Hawaii”, the Aleutian Islands share the same longitude as Honolulu. But this type of surfing requires an expedition and some reasonable weather, so I choose to surf the snow instead, and visit annually with a group of friends for world class heli-boarding.

Wild Alaskan Salmon is amongst the best in the world and if you can find Chinook or Sockeye, both are highly prized for their rich flavor and firm texture, but also for containing more Vitamin D than any other fish. These quinoa encrusted burgers are another healthful all-day breakfast.

Serves 2
Total time: 30 min

Ingredients for the burger:

10oz Wild Salmon, cooked
2 green onions, chopped
1/4 cup flat leaf parsley, chopped 1 lemon, zested
1 egg, beaten
1 cup quinoa, cooked
sea salt
black pepper
2 tbsp olive oil

Ingredients for the pesto: (yields 4 cups)

1/4 cup walnuts
1/4 cup pine nuts
3 garlic cloves, chopped 5 cups basil
1 tsp Sea Salt
1 tsp black pepper
1 1/2 cups olive oil
1 cup parmesan, grated

4 eggs

Preheat oven to 400°F.

Lightly oil a baking tray. Season salmon steak with salt and pepper and place on middle shelf of the oven for 20 mins.

In a large mixing bowl, flake the cooked salmon with a fork. Mix in the green onion, parsley, lemon zest and egg. Use your hands to combine with the cooked quinoa. Season with salt and pepper to taste.

Shape the salmon mixture into 4 patties.

Heat olive oil in a large non-stick skillet over a medium to high heat. Fry the patties for approximately 3 minutes either side until crisp and golden.

The pesto is the magic here. Place all the ingredients in a food processor fitted with a steel blade. Thoroughly puree the mixture and use right away. Unfortunately pesto does not last, but can be used for 24 hours if stored in an air tight container.

To serve, 2 eggs sunny side up are a perfect companion to these burgers, with a generous dollop of pesto on top.

XPT Performance Breathing Course FAQ

Q: Who is this course for?
A: This course was originally designed for health & fitness professionals to improve the health, performance and longevity of their clients. Doctors, physical therapists, yoga instructors, personal trainers, performance coaches, athletes, military and first responders have all found the material to be extremely practical and able to use immediately.

We have also had school teachers, business executives, recreational athletes and people from every background who have found the course easy to understand and game-changing for themselves, their colleagues and family.

Q: Is there a time limit to complete the course?
A: Once the course has begun you will have 2 months to complete the course. The estimated duration to complete the material is approximately 15-18 hours

Q: Is this a live course?
A: This course is not live so once it begins you can complete all of the material at your own pace. You will have 2 months to complete all of the course material.

Q: If I’m an XPT Level 1 coach, should I take this course?
A: As a Level 1 coach, the majority of this material will be review from what you’ve seen in the Level 1 course. You are welcome to take this course as a review and to pick up some new material and coaching tips, but the bulk of the material you have already seen. (If you were certified between March 2018-October 2018 there is a significant amount of new material and reframed approaches reflected here)

Q: Do I have to be a trainer to take this course?
A: You do not need a training or medical background to take this course. While this material was originally designed for fitness and health professionals working with clients, we break down complex scientific topics into easily digestible bits so anybody can understand and benefit from the material. You will have plenty of time to review lectures and take the course at your own pace to ensure you leave with a firm grasp on the information.

Q: Regarding the XPT Breathing class (on-line), I understand that we have 2 months to complete to get certification, but my question is whether or not the classes will be available to view after the 2 month period? 
A: No you will not have access to the online course after 2 months but you will have access to the most recent version of the course manual for as long as you stay certified.

Q: Im looking at your Breathing Certification and was wondering with the CEU’s that are available (I am a NASM trainer) is there continuing ed with this specific certification that is necessary thru you or is it as long as I have my NASM cert than I would keep the breathing certification?
A: To maintain your breathing certification through XPT, there is a $100 annual membership fee. This provides access to the XPT Portal, coaches groups, educational resources, rights of a certified coach, and free access to the XPT+ App.

Q: What is the difference between your course and other similar breathing courses?
A: There are dozens of breathing courses out there, and a few of them are excellent. Our course differs from others out there in a few ways.

-Many courses are focused on one specific method or dimension of breathing, while XPT Performance Breathing covers the whole spectrum of breathing methodologies

-Performance Breathing is designed to provide the foundational principles to understand all breathwork practices so coaches can understand the why and not just the how that supports our techniques

-Performance breathing provides a simplistic breakdown of complex physiology allowing even the most novice user and advanced coaches to comprehend the principles and use the methods

-Performance breathing has an assess, correct, teach and adapt approach which provides the tools to scale and adapt breathing methods to every person’s needs instead of trying to fit every individual into a single methodology

Here is what other coaches, trainers, yoga instructors, and fitness enthusiasts are saying about XPT Performance Breathing

“The most comprehensive breathwork guide in existence”
“With my limited knowledge I feared the information would be over my head, but the simple breakdowns and practical applications made the information easy to understand and implement right away”

“This course has been an absolute game changer for myself and my clients. Every human needs to learn this information.”


XPT Coach Spotlight: Meghan Toemmes

Name: Meghan Toemmes

Age: 35

Hometown: Miami, Fl 

Business/Gym: Energy Endurance Lab

Email: meg@energymultisportcoaching.com

Social Media Handles: @tricoachmeg



I own an indoor triathlon training studio in Miami and have been a coach for over 12 years. Ive always focused on holistic training, coaching the whole person, breathing, moving and my number one non-negotiable has always been sleep! I love endurance sports and guiding people to find their inner athlete. 

How did you get turned on to XPT in the first place?

I had been looking at XPT for months and then my friend Jesse Ohlinger, creator of The Breath Belt, suggested it would be cool to add to my breath practice, so I knew it was a sign. 

What made you want to become an XPT Certified Coach?

It seemed to align with what I was already doing with clients and wanted to take my breath work to the next level.

As a triathlon, swimming and cycling coach, there are some pretty unique crossovers with what XPT is all about. How has this related directly to your specific type of athletic training?

XPT allows me to help my athletes focus on their recovery and add pool workouts that are fun and don’t add to their fatigue stats. 

How has XPT immediately impacted you and/or your clients?

XPT gave me a new framework to utilize breath techniques that immediately changed mindset, focus, and sleep quality for clients. 

What’s your favorite XPT related tip, discipline, activity, etc. to teach your clients and why?

It may seem silly but what really stuck with me was Gabby saying, “the air is on top and there is always time”. It has become a constant in both my cues during open water swims and in pool workouts. 

What advice would you give to someone considering becoming certified, attending an experience or workshop or anyone considering XPT in general? 

Not only should you do it, but go all in. Just make sure you warn your clients, friends and family that you’ll never let them breathe the same way again! You feel like a part of the XPT family straight away. You’ll meet like-minded people, be coached by the best in the industry and feel the presence of what Laird and Gabby have created.

You also recently attended the new XPT Water Pro course. How was that?

After my XPT Cert, both my husband and I signed up for Water Pro. The XPT Coach Cert may have opened my mind to a whole new world, but Water Pro changed me as a human, absolute, total game changer. I updated my lifeguard cert right away and continue weekly practice on the skills I still need to refine. It reminds you how much potential you have and how much you can grow, change and share with others. 

Anything else you want to tell XPT? A quote I remember from the Certification? A cool client story? A personal story as it pertains to XPT in my life? 

My client Paloma completed XPT pool sessions up until 1 day before she gave birth and she loved how she was still able to work as an athlete but feel weightless!

Recipe from Primal Kitchen Foods: Keto-Friendly Chocolate Protein Smoothie

Here’s a recipe from our friends at Primal Kitchen. We regularly serve a very similar recipe at our Our XPT Experiences, like the one coming up this weekend in Malibu.  Our guests are fueled with healthy hydration options all through the event. And this chocolate protein smoothie is a perfect fit.

Be sure to click the link below and check out their website and social media for everything that Primal Kitchen Foods and our friend Mark Sisson have to offer.

Originally Published on Primal Kitchen: https://www.primalkitchen.com/blogs/recipes/keto-friendly-chocolate-protein-smoothie

Treat yourself with this mouthwatering, keto-friendly chocolate protein smoothie. The perfect breakfast, morning snack, or post-workout recovery fuel, this delicious smoothie is packed with fats, protein, and antioxidants from cacao. Made with Primal Kitchen Collagen Fuel Drink Mix – Chocolate and crumbles of Primal Kitchen Peanut Butter Protein Bars, we can promise this recipe tastes just as delicious as it sounds.

Meet your diet goals and fuel your active lifestyle with a paleo-approved shake that’s perfect year-round. Delight your tastebuds and brighten your morning with a filling smoothie and tons of unbeatable, Primal-friendly flavor.

Keto-Friendly Chocolate Protein Smoothie 

Servings: 1 

Time: 10 min 



  • Add the chia seeds and coconut milk into a blender and stir the mixture gently with a spoon. Allow the two ingredients to sit for 5-10 minutes, so that the chia seeds begin to absorb the coconut milk and expand.
  • Add the Primal Kitchen Collagen Fuel Drink Mix – Chocolate, cacao powder, vanilla, and almond milk to the blender.
  • Blend the ingredients until you achieve a smooth and creamy consistency.
  • Add more almond milk (if necessary) until you’ve achieved the desired thickness.
  • Pour the smoothie into a glass. Add Primal Kitchen Peanut Butter Protein Bar crumbles on top.
  • Enjoy!

Nutritional Info (per serving):

Calories: 268

Total Carbs: 13 grams

Net Carbs: 8.6 grams

Fat: 13 grams

Protein: 26.8 grams

Nutritional information calculated using Cronometer.

You might also like these other keto-friendly breakfast recipes:

A Defining Moment: A First-hand Reflection of the Miami XPT Experience by Dr. Michael Heim

I recently took part in a program called XPT Experience (Extreme Performance Training) in Miami. A weekend full of challenges created by founders Gabby Reece and Laird Hamilton to teach my body to adapt to different stresses and make me a more versatile human. As a life-long triathlete, pushing boundaries is part of my makeup. It is part of what defines me and helps me make sense of this world. I frequently blog about these experiences to share them with my patients. Most recently, the benefits of cold and heat exposure. As a human, these challenges make sense to me and bring meaning. As a physician, I believe we have become soft as a nation and that challenging ourselves more would drastically reduce the health burden that plagues the average adult and is slowly bankrupting our country.

We have become accustomed to too much comfort. We have come to associate heavy exertion, heat, cold, and hunger as negatives. We live in air conditioned and heated environments, we are largely sedentary, and rarely miss a meal. It is this mind set, in my opinion, that has made us soft and susceptible to most of what kills us. Heart disease, diabetes, cancer, stroke, and even accidents due to the degeneration of our bodies and minds. It is also why I continually preach to my patients the importance of maintaining a healthy lifestyle and to get out of comfort zones. A common mantra in my exam room is that you don’t have to be a marathon runner or a bodybuilder, but you have to be active in a variety of ways.

The XPT Experience is not for everyone. But if you are active and healthy, participate in regular exercise, and are looking for a unique challenge for your body and mind I would highly recommend it. Most of the participants were accomplished athletes in one way or another. Many planned to incorporate the XPT challenges into classes they were teaching or even becoming a certified coach of this approach to physical and mental adaptation. A few, like me, were there out of curiosity and the personal challenge the program presented. What I got out of the weekend was more than I bargained for.

The defining moment for me occurred on the first day of pool exercises at the University of Miami pool complex. An almost full day of mostly rigorous exercises that took place under water with dumbbells and with the added difficulty of doing most of them underwater creating an oxygen deprivation component. I spent the first half of the day in the shallow end of the pool performing various exercises that were challenging but not to the extreme. Then we moved to the deep end and the difficulty level went to another stratosphere. Although much more challenging, I was able to perform the exercises, some of which took place under 12 feet of water. The last exercise of the day changed all of that.

The exercise seemed straight forward. While holding 30 pound dumbbells in each hand, sink to the pool floor, use the weights to crawl across the floor 10 yards out, swim back to the wall with one dumbbell under water, return to get the other dumbbell and finally walk back across the pool floor before surfacing. Easy enough if you can breath. I didn’t realize we were expected to do it all on one breath so I went through the exercise the first time breathing after the first half, then again after the third leg. I was then instructed to do it without coming up at all, uh oh. The first and second attempts were similar, I made it to the third leg and had to abort quickly as my body screamed for oxygen and I came out of the water gagging, desperate for air. After 3 attempts I had resigned myself to the fact that finishing this one just wasn’t in the cards.

Enter Gabby Reece. Co-Founder of the XPT program, former pro volleyball player, SI swimsuit model and all around bad ass. Without solicitation she came to me, looked me in the eyes and told me that after watching my performance and comfort in the pool, that I had the ability to complete this task. I would have been happy to move on to the next exercise in anonymity as most of the group did not complete this task. For whatever reason, gabby saw something in me that made her believe I could do it. She gave me a few pointers, told me to calm my mind and to stop trying so hard. I tried a final time and came close but once again came up short. This experience is about training the body to adapt. Like most of the participants, the physical work never crossed my mind as being too challenging. The addition of oxygen debt to the equation, and what that does to your mind when you are in the moment brings these challenges to another level. Working harder is not the answer. Working smarter and conserving energy is.

As the rest of the group moved on to the next exercise, Gabby told me to hang back and rest for a few minutes because, “we have a date,” to “complete the task.” What came next for me is what I didn’t see coming. That five minutes of struggle in my brain to overcome fear and doubt. We are obviously not talking about life and death here. No life achievement goals like med school or ironman on the line. No real ramifications if I did fail other than a bruised ego. In those moments, however, I was in a place that we just don’t get to experience in our adult lives very often. The uncomfortable feeling of attempting something that holds the good chance of failure and the butterflies it brings out in your gut. On top of all of that baggage it was going to be doing it in front of a supermodel who took the time to pull me aside and challenge me to be better.

As promised, Gabby returned 5 minutes later, gave me some additional coaching and said, “lets finish the task.” In the end I was able to complete the task and did not fail in front of one of my new favorite people. It wasn’t pretty, there was still panic in my brain, and doubt in my mind, but mission accomplished.

Before my trip down to Miami, my wife asked me what I was looking to get out of this experience. I don’t even remember what my answer was but knew in that moment that I was not able to really articulate what I was looking for. To be honest, other than a curiosity of all of the different challenges involved, I’m not sure I fully knew the answer.

After that first day I texted her back to tell her that I really didn’t have an answer to her question about why, but I do now. The answer is that I am seeking growth and challenge that I don’t get in my daily life. My life has been blessed beyond measure. I have worked very hard to get to a comfortable place and have achieved some bucket list goals. In that comfort however, there is also unrest. The desire for challenge that is not part of the ordinary and the growth that comes from that type of challenge. I am also eternally curious and gravitate toward things that challenge me mentally and physically. It is those challenges that make me feel alive.

It’s funny how a few moments can define a whole weekend. There were more challenges to come. Intense beach and gym workouts, 35 degree ice baths, heat exposure, and performance breathing exercises. There was also fellowship with like minded, “bad-ass alphas,” (another term I picked up from Gabby) who, by the end of the weekend it became apparent that we were all kindred spirits. Although we came from different walks of life, we learned that we tended to listen to the same podcasts and read the same books, we were humble and curious, loved physical exertion and challenge, and were seeking to better ourselves in some way by getting out of our comfort zone and learning more about ourselves. Being exposed to these people, and those personal moments of breaking through boundaries are what I will remember and cherish most about XPT. I hope to return again for more of the same.

Recipe: Feel Cool Cucumber Lime Jalapeño Popsicles from Solluna

Summer is officially HERE and it’s bound to begin to get hotter and hotter. So, while you’re getting in your hard work an exercise and the temperatures are rising, what better way to cool down (besides a good old fashioned ice bath) than to indulge in delicious, health-conscious, frozen treat, like the one featured here from our friends at Solluna?

We’re all about spicing things up here at XPT, so Cucumber Lime Jalapeno Popsicle recipe is right up our alley and we think you’re going to love it too. Thanks to our good friend Kimberly Snyder and Solluna for the recipe and for the motivation we need to brave the summer sun and look forward to this thirst quenching, satisfying little treat at the end of a long hot summer workout.

Get the full recipe below and be sure to check out their site for more awesome recipes just like this and a wealth of other fitness and inspirational information: www.solluna.com.

Originally published on Solluna.com

Feel Cool Cucumber Lime Jalapeño Popsicles

Healthy homemade Cucumber Lime Jalapeño Popsicles are the ultimate summer treat! Straight out of the freezer, these refreshing green goodies will cool you down and quench your thirst. Even better, these popsicles are something the whole family will enjoy.

I think it is important to have treats from time to time. We deserve it! But I also think it’s important to make sure what we indulge in uplifts us, instead of drags us down. Often store-bought popsicles are laden with fructose corn syrup or way too much sugar.  Sugar crash anyone? No thank you! Enjoy my Cucumber Lime Jalapeño Popsicles instead! They are super simple to make and last in the freezer for weeks.

And though there are only 4 ingredients in my Cucumber Lime Jalapeño Popsicles, they still pack quite the punch of healthy goodness…

Cooling Cucumbers

Cucumbers are one of the best foods since they have such a high water content. Which also makes them super hydrating and perfect for summer! Besides water, cucumbers are also made up of B vitamins and vitamin C. Often in these warmer months our bodies can overheat and retain water. So it is a great idea to keep snacks like my Cucumber Lime Jalapeño Popsicles on hand. They help keep you cool and hydrated while boosting your nutrients and balancing your electrolytes.

Other key nutrients cucumbers contain are potassium, calcium, iron, and magnesium. And even cooler to note, cucumbers can help prevent dull skin on your body. The phytochemicals in the cucumber cause the collage in your outer skin later to tighten up. Meaning cucumbers can actually reduce the visibility of cellulite! How cool is that!?! Maybe next time you are going to a pool party, think about bringing these treats along. And feel so cool rocking that cute bikini of yours, while knowing your popsicle is working some beauty magic!

Sour Limes

I often hear a common question about limes… ‘Are limes just an unripe lemon?’ I can understand why some people might think this, but the answer is no. Limes are not the unripe sister of a lemon. Limes are actually their own fruit completely. Though they do have very similar qualities to lemons.

You know how much I love my lemons Beauties. Yet just like those yellow-fellows, limes have a special place in my heart too. Limes have loads of vitamin C and enzymes and cleansing properties. They are filled with antioxidants helping to fight off free radical damage and boost your beauty. And they are a great source of dietary fiber! Just don’t try to eat to meaning limes in one sitting. They can be tart and sour which will really mess with your taste buds after a while.

So as you slowly savor your Cucumber Lime Jalapeño Popsicles think about all the benefits you are granting yourself. Not only are you cooling off with a healthy treat, but also you are boosting your body with amazing health benefits. And you are doing this all while avoiding excess sugar 🙂 Good job Beauty!

I hope you enjoy my Cucumber Lime JalapeñoPopsicles all season long. Be sure to make extra batches and share with your friends. They will thank you for the delightful homemade goody! Don’t forget to pin the image up top to your Pinterest board. And as always, tag me in your Instagram creations so I can see all the yummy treats you are making.

Lots of Love Beauty,

4 English cucumbers, peeled and deseeded
¼ cup lime juice (about 2 large limes)
2 jalapeños, deseeded
2 Tbs. coconut nectar


1. Prepare all your ingredients. Place all ingredients into your blender and puree.

2. Pour the mixture through a fine mesh bag, into a bowl, removing as much squeezing as much juice from the excess pulp as possible.

3. Evenly divide the juice into popsicle molds. Insert popsicle sticks and place into freezer for 4 hours before enjoying.


Our mission at Solluna is to help you develop a lifestyle that promotes health, wholeness, self-acceptance, healing and inclusion for all.

Solluna, a uniting of the sun and moon, is living in harmony with the rhythms of Mother Nature.

We are individuals and we are One. As a community we meet each other where we are in life. Through our messaging, products, practices, and the #feelgoodmovement, we are dedicated to helping each other to overcome self-doubt, access true inner peace, embrace the power of love and Feel Good in our unique wholeness.


Unconditional Love

Non-judgment of Self and Others

Acceptance and Compassion

Everyone’s Journey is Unique

Soft and Gentle is Powerful with Clarity

Beauty and Appreciation

Service to All


Howler Magazine Feature: Laird Hamilton: Surf Legend Chooses Costa Rica Destination to Promote Health and Fitness

We’re excited to head to Costa Rica this week for our first ever Waterman XPT Experience with Laird Hamilton, Gabby Reece, PJ Nestler, Mark Roberts and the rest of the XPT Family. While our customary Experience attributes: including ice/heat, XPT Performance Breathing, Gym Workouts, Pool Workouts, Mobility, Stretching, Nutrition, etc are all on the docket – special to this Experience is a chance to have a unique, 3-hour surf experience with the legend of big wave surfing himself.

Hosted at the Santarena Hotel in beautiful Las Catalinas, Costa Rica, this XPT Experience is set to be our best one yet. Check out a recent article written by Jenn Parker at local magazine, Howler, highlighting XPT choice of this unique, tropical destination for our June Waterman XPT Experience. Stay tuned for highlights of the event on our social media and web channels. And be sure to check out the Experience page on our site to find more locations and dates coming up.

Originally Published in Howler Magazine

Laird Hamilton: Surf Legend Chooses Costa Rica Destination to Promote Health and Fitness

A weekend like this in Costa Rica could change your life!

Who better to show us how it’s done than Laird Hamilton, named by Surfer Magazine as “the sport’s most complete surfer.” He is a living surf legend, having pushed the boundaries of big wave surfing and helped to pioneer the sport of stand up paddle boarding and hydrofoil boarding. Hamilton has also become a fitness and wellness icon. In better shape than most surfers half his age, the 55-year-old powerhouse charger is essentially the poster child for an all-around healthy lifestyle that surfers can embrace anytime, anywhere.surfer laird Hamilton training

It just so happens that Costa Rica is where Hamilton will soon be sharing his tips and techniques firsthand during the XPT Experience, a three-day wellness retreat geared to all kinds of athletes and fitness enthusiasts including surfers. When Las Catalinas hosts the event June 20-22, it will be the first time XPT Experience participants will have an opportunity to surf, train and learn from Laird Hamilton himself. It will also be a first for him.

“I have never surfed in Costa Rica, and I can’t wait to paddle out,” he said when asked about the retreat location. “I have always heard of great spots like Pavones, Witch’s Rock, and Ollie’s Point and especially Playa Grande, where we will be surfing for the Experience. I’m looking forward to that adventure.”

Read the Full Article: Laird Hamilton: Surf Legend Chooses Costa Rica Destination to Promote Health and Fitness

XPT Coach Spotlight: Justin Newman

Name: Justin Newman

Age: 40

Hometown: Lahaina , Hi

Company: Surf Maui Retreats – Surfmauiretreats.com

Email: Justinmnewman@gmail.com

Instagram: @justinmnewman

Facebook: Justin Newman


XPT: Tell us about yourself:

Justin Newman: I’ve lived on Maui for almost 20 years. Some of my favorite things to do are surfing, ice baths, jumping waterfalls, cooking for friends, good music, Casamigos Mezcal, self-healing, essential oils & foreword thinking humans!

XPT: You’ve been to a few XPT events in the past. How did you get turned on to XPT?

JN: Living on Maui and being a surfer you’d always hear legendary stories about Laird Over the coconut wireless. (Hawaiian cellphone). Not being able to train hard due to back injuries I was always searching for something. XPT seem to have it all. Low impact in the pool, breathe work for meditation & recovery methods. Everything I needed!

XPT: What made you want to become an XPT Certified Coach?

 JN:  After doing the XPT Experience in Kauai I was hooked. I was so shocked at how my broken body responded to the workouts in the recovery program. When I returned home to Maui I bought a sauna, Ice bath (freezer) & immediately started using the tools daily. Next thing you know the neighbors are coming over, surfer buddies, friends with injuries. People were looking at me to help them since they had seen how XPT helped me.

XPT: How has XPT immediately impacted you and/or your clients?

 JN: The ice and breath work alone have allowed me to be able to heal myself. Using the power of the ice helped heal what was a snowboard accident from 20 years earlier.

Using the breath work to be able to sit in the ice at first but now has become a daily practice & something I can’t live without!

XPT: What’s your favorite XPT related tip, discipline, activity, etc. to teach your clients and why?

JN: My favorite activity is ice baths for sure. The look on people’s faces when they get in ice is priceless. When the first response of flight comes & then the look when they internally say to themselves “shit I can do this”. The joy of walking them through the process is very rewarding.

XPT: What advice would you give to someone considering becoming certified, attending an experience or workshop or anyone considering XPT in general?

JN: My advice is if you’re interested, do it! It will change your life. The misconception is that to be in XPT you need to be an athlete. This is just not true. It not just for just athletes & trainers. XPT is just about being a better version of yourself. It’s about collective energy and helping heal one breath, ammo box , ice bath at a time!

XPT: Can you share with us a quick success story or “WOW” moment with either yourself or a client as it pertains to XPT?

JN: Wow moments happen every day in XPT. That’s the beauty.

XPT: Anything else you want to tell XPT? A quote I remember from the Certification? A cool client story? A personal story as it pertains to XPT in my life? Etc.

JN: My first day in the pool in Kauai was an epic day! I was a bit intimidated around the well sculpted bodies. Everyone looked like a shredded G.I. Joe doll. Laird grabbed two 40 pound dumbbells and took me to the deep end of the pool. After his instruction and what I thought was impossible, wasn’t impossible. I felt great about what I had just done. Laird came back over pointed out one of the GI Joe dolls struggling on the other side of the pool and said “just because he looks like he can do it better doesn’t mean he can, great job “

Just the confidence I needed! Never looked back since!

Mahalo XPT

Wild Salmon Tahini Collard Wraps from Daily Dose

Start your week off with this deliciously healthy Wild Salmon Tahini Collard Wrap recipe from our friend and  XPT Experience Alumni, Tricia Williams and her new company Daily Dose.

Check out their company and more recipes like this on their site: https://dailydoselife.com/


Wild Salmon Tahini Collard Wraps

Yield: 4 servings


  • 12 ounces wild salmon
  • sea salt
  • 4 large collard green leaves
  • 2 tablespoons Tahini dressing (recipe below)
  • 2 cups grated carrots
  • ¼ cup sliced red onion
  • ½ avocado sliced


  1. Preheat oven to 375 degrees Fahrenheit
  2. Pat the salmon dry with a paper towel and season with sea salt.
  3. Place on a baking sheet and cook for 15-18 mins.
  4. Let cool then flake salmon into small pieces and set aside.
  5. Remove the hard stems from the collard leaves.
  6. Lay them on a cutting board.
  7. Spoon ½ tablespoon of tahini dressing across the bottom of each leaf.
  8. Add the salmon, carrots, onion and avocado to each leaf, being sure to distribute evenly.

Tahini Dressing
¾ Cup


  • ¼ cup extra-virgin olive oil
  • ¼ cup tahini
  • 2 to 3 tablespoons lemon juice, to taste
  • 2 teaspoons Dijon mustard
  • 1 teaspoon raw honey
  • ½ teaspoon fine sea salt
  • 2 tablespoons ice-cold water, more as needed


  1. Place all ingredients in a blender
  2. Pulse until smooth and creamy
  3. Refrigerate or serve immediately

By Tricia Williams


FUEL UP Recipe: ‘Raglan’ Quinoa Salad with Grilled Corn, Mango, Tomatoes, Avocado & Goat Cheese

‘Raglan’ – North Island, New Zealand. One of my favorites for tow-in foiling. Manu Bay has one of the longest and consistent left breaks in the world and with a foil you have the potential to ride for over a mile. This wave was also made famous by the surf classic; Endless Summer.The life in this salad comes from the Mango. A simple fruit that is actually in the same family as the Cashew and Pistachio, packed in powerful antioxidants that help neutralize the free radicals in your body that cause degenerative diseases.

Serves 4
Total time: 15 mins
Ingredients for the dressing:
1/3 cup olive oil
2 tbsp fresh lime juice 1 garlic clove, crushed sea salt
black pepper
Ingredients for the salad:
1 cup quinoa, cooked
1 fresh mango, cubed
1 large avocado, cubed
15 cherry tomatoes, quartered 1/2 cup mint, chopped
1/2 cup cilantro, chopped
1 corn cob, boiled or grilled
5 chives, cut up
2 tbsp goat cheese, crumbled

For the dressing, take a small jar with a tight fitting lid, combine the olive oil, lime juice, garlic, and add salt and pepper to taste. Put the lid on the jar and give it a good shake.For the salad, start by cooking the quinoa to the package instructions. Let cool and then fluff up with a fork and add to a large bowl. Then gently combine the mango, avocado, tomato, mint and cilantro. Complete by slicing the cooled corn off the cob into the salad, cutting in the chives and crumbling the goat cheese over the top.Serve in small bowl with lime dressing on the side.

Get your copy of Fuel Up HERE

Going Back to Basics in Your Training by Andy Galpin

“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods.”

— Harrington Emerson

When looking at all the information that’s out there online about health and fitness, the famed industrial engineer and business theorist Harrington Emerson’s quote might actually be a significant underestimate. While there are benefits to the ease, speed, and scale at which such information can be shared, there are also downsides. These include sheer volume and the fact that there are many imposters, influencers, and self-proclaimed authorities who people find it hard to distinguish from true experts whose knowledge they’d do well to apply. As a result, it’s all to easy to become stuck in complexity and confused by misinformation peddled for profit, which makes it hard to find guidance that yields the results you’re seeking.

In this post, I’m going to take you back to basics and provide a simple yet highly effective training plan. One of the main goals of XPT is to make you more resilient and well-rounded, and I believe that following such a plan will check both these boxes. Most athletes gravitate towards the kind of sessions that they’re best at or enjoy the most, whether that’s heavy lifts, speed work, or endurance. But if you’re going to ready for anything, you need to develop every athletic quality to some degree. We also need to consider that one of the three XPT pillars, Recover (the other two being Breathe and Move) is essential for closing the loop on adaptation. If you redline all the time or keep racking up the miles, your body won’t be able to bounce back and you’ll start to break down. So you need to find balance in your training and make sure you’re stressing certain systems sufficiently while allowing others to recover.

Here’s a simple system that will help you become a well-rounded athlete. This is based on the assumption that you can train five or six days a week. Don’t have the bandwidth? Then condense these principles into the three-day plan I’ll provide later on.

Long Duration Endurance – Once or twice a week

There are umpteen ways to think about endurance training, and lots of arguments on social media and forums about the best methods. For simplicity’s sake, we’re going to consider long duration endurance work to be a session that challenges your cardiovascular system with 30 minutes or more of low to mid-level exertion performed without a break. Your heart rate shouldn’t go up or down too much in such sessions, which I recommend doing once or twice a week. If you’re tracking your HR, it should stay within 60 to 80 percent of your max, which may well be around 120 to 150 bpm. If you’re going for longer, it could be lower. Activities such as hiking, biking, running, SUP, and surfing fit the bill here. You should finish such sessions without feeling exhausted.

High Heart Rate Training – Once or twice a week

These are typically high intensity sessions in which you take your heart rate way up and then let it come back down before going again. Examples include Gabby Reece’s HIGHX, interval training on a bike or rowing machine, and an XPT pool workout. I suggest doing such a workout once or twice a week. There’s significant evidence to suggest that this type of session is the most efficient type of exercise for overall health. The benefits cross over with those of long endurance training, but there are some notable differences, too, so you should do both each week. You could do one twice and the other once, depending on your performance goals or simply which you prefer or feel most challenged by. Then switch the emphasis occasionally to keep things interesting.

Strength – Twice or three times a week

Muscle mass and strength are two of the highest predictive factors of all-cause mortality. It’s not about looking a certain way, but rather keeping yourself at a high level of function for the rest of your life. We’ll talk about the importance of being fast and powerful in the speed section, but strength training is also invaluable to stave off sarcopenia -i.e. the age-related loss of fast twitch muscle that compromises vitality. That’s why I recommend doing a total-body strength session two to three times per week. Focus mostly on compound exercises (multi-joint movements involving several body parts) like squats, deadlifts, lunges, kettlebell swings, overhead presses, pull-ups, and so on. Each session should be around 30 to 45 minutes long – enough to provide adequate stimuli without too much volume.

The key is not going to failure, contrary to what you might read in bro-science articles. You also should avoid extreme fatigue – that’s for your interval days. When focusing on strength, perform three to eight reps, with two or three sets of one to three exercises. As with your speed days, you should come away feeling that you could have done more volume. There is no scientific relationship between how sore you are and your gains. All excess soreness will do is prevent you from training consistently, which will be detrimental. Quality is paramount – if you feel yourself slowing down or starting to compromise your technique then stop. It’s a case of “Just because you can, doesn’t mean you should.” You’ll pay for that last crappy rep or two later. Be patient and progress more slowly than you think you should be. Practice quality in every rep.

Speed – At least once a week

Muscle speed and power is a highly emergent research area that I’m personally involved in at my lab at Cal State Fullerton. What we’re finding out is that keeping your fast-twitch muscle fibers active and able enables you to age well. Whereas those whose fast-twitch fibers decline become frail, less mobile, and more prone to debilitating falls. The best way to head this off at the pass is to complement your strength sessions by training speed and power. At a minimum, I recommend doing five to 10 minutes of this type of work at least once a week. This could be a standalone session or combined with an XPT pool workout or strength session. Warm up thoroughly and then do your speed/power work first. Choose two to four exercises such as medicine ball slams or throws, box jumps, clapping pushups, or short sprints. If you’re in the pool, you could cover 15 to 25 meters as fast as you can.

Perform two to four sets of three to five reps, with plenty of rest in between so you feel ready to go as quickly as possible in the next work period. Maintain perfect technique and best as fast and powerful as you can while maintaining control. On your interval day/s, you will be expressing these qualities with some fatigue, but your speed work should be done without fatigue. Remember that it’s not conditioning work. If you start to tire, then increase your rest and do less reps or sets. You should finish the session feeling like you haven’t done enough. You can always do a bit more next time – but you can’t go back an un-pull that hamstring. If you’re combining speed work with intervals, strength, or endurance work, be sure to go fast first. Doing it in this order reduces the chance of injury and improves long-term adaptation for both kinds of training.

Covering All The Bases in a Three-Day Plan

If you only have time to train three days a week, here’s a simplified version of the plan to follow, which should give you everything you need to play your sport and live well:

Monday: Speed and power + high heart rate (intervals/circuits)

Wednesday: Strength + pool workout

Friday: Long duration endurance

Remember that although the concepts we’ve covered in this post are few, the methods are many. I’ve tried to simplify the principles, and now it’s up to you to go and experiment with them. Use lots of variety, try out different exercises, use various tools, and see what works best for you.

Using Nasal Breathing to Self-Monitor, Reduce Performance Anxiety, and Increase Attention with Patrick McKeown

In previous posts on breathing, we’ve explored the physical impact of nasal breathing on performance and recovery. Now XPT advisor and author of the seminal book The Oxygen Advantage Patrick McKeown is back to discuss how breathing is tied to your brain’s self-monitoring system, the link between breath and movement quality, and how you can utilize nasal breathing to boost focus.

XPT: How can someone use their breath to increase attention?

Patrick McKeown: If your mind is all over the place, you won’t be able to concentrate on the task at hand. To do anything well in life – whether it’s training, working, or learning – you cannot have a distracted mind. To perform quality work, 100% of our attention and focus must be on the task. If we are living in our minds and our attention is occupied by repetitive internal dialogue, our ability to focus is diminished and quality of work suffers. But the world we live and the technology we use more and more are increasingly distracting. Social media alerts, emails, and text messages all serve to distract us on a continuous basis. How many times per day do you flit from your work to check emails, your phone, or social media, even though you might have only checked them a few minutes before? Unless we have awareness of time utilization, it is likely that much of our day will be spent on non-productive checking for updates. As human beings, we crave attention, and may unconsciously rely on social media to fill the void. Focusing on calm, controlled nasal breathing trains your brain to concentrate on something specific without your focus diminishing. It takes your attention away from external things that are trying to divert you and brings it inward. That can transfer to whatever you want to do better. Don’t wait until game day – get started now.

XPT: If someone’s struggling with performance anxiety, can breathing also help with that?

Patrick McKeown: Certainly. When you slow down your breath, it doesn’t just send signals to the breathing center in the brain, but also indicates that the rest of the brain should calm down, too. This was demonstrated at a cellular level in a Stanford University study. A structure in the brain is tasked with spying on breathing. When we breathe fast, this structure relays signals of agitation to the rest of the brain. Conversely, when we slow down our breathing, signals of calm and rest are directed throughout the brain. Through the breath, it seems that the brain can regulate its own excitability. We also shouldn’t overlook the role of how you sleep the night before your event. If you breathe through your mouth all night, your sleep quality will diminish, which will in turn affect your mood the next day. You’re more likely to be agitated and anxious, and will struggle with focus and decision-making. And that’s before we get to the physical effects, like increased chance of injury. So breathing through your nose throughout the day and night and then focusing on taking deep, slow nasal breaths before your event is a must. On the other hand, if you’re taking quick, shallow breaths through your mouth, you’re just feeding back into the stress loop.

XPT: What is the relationship between breath pattern and movement quality?

Patrick McKeown: You can only move well if you’re breathing well. The two are indivisible. When you breathe through your nose you activate the diaphragm, which is directly correlated to core strength, stability of the trunk, spinal mechanics, and motor control. A study showed that athletes with the lowest scores in the Functional Movement Screen (FMS) also had breathing-related issues. The most fundamental factor here is mouth breathing. Habitual breathing through an open mouth activates the upper chest and causes faster breathing. If an athlete struggles with dysfunctional breathing patterns, they are also likely to have dysfunctional movement. This decreases their power output and increases their risk of injury. Dysfunctional breathing at rest translates into inefficient breathing during physical exercise. The athlete is more likely to experience premature breathlessness and muscle fatigue, and doing so puts them at an athletic disadvantage. Whereas when you breathe through your nose during wakefulness and sleep, you’re encountering resistance to your breathing that increases the load on the primary respiratory muscles and helps to maintain the tone and activation of the diaphragm. This will help you maintain stability in every body position, even at higher levels of exertion. Breathing sets the limit of your exercise capacity and movement quality.

XPT: How is breathing tied into your body’s ability to self-monitor?

Patrick McKeown: It’s a crucial input that helps your body and brain determine everything from autonomic nervous system tone to cardiovascular function to mental state. Your largest blood vessels contain baroreceptors that are constantly keeping tabs on bloodflow and blood pressure. When pressure increases, they notify the brain. It then sends back a signal to open up your blood vessels and slow down your heart rate. Conversely, when pressure decreases, the signal comes back from the brain to constrict the blood vessels and increase your heart rate. Your breathing is on the front end of this process and determines how these baroreceptors are stimulated. So by slowing down your breathing to a cadence of six breaths per minute, you can stimulate the baroreceptors to help restore autonomic functioning. Research shows that people suffering from fibromyalgia, depression, anxiety, poor athletic ability, and a wide range of other conditions have poorly functioning baroreceptors. Nasal breathing isn’t a cure-all necessarily, but it’s a good place to start.

XPT: How does breathing impact heart rate variability?

Patrick McKeown: We cannot consider HRV without thinking about breath. There’s strong evidence that connects greater heart rate variability to slow breathing. In order to breathe slowly and to use the diaphragm, nasal breathing is imperative. Experiments by Paul Lehrer and others asked participants to match slow breaths with visual display of their heartbeats, and doing so increased HRV. One of Lehrer’s studies suggests that a rate of six to seven breaths per minute leads to optimal heart rate variability.

Beyond HRV, there are other connections between breathing and cardiovascular function. When you breathe through the nose, your breathing rate is usually lower, and as there’s more time between each breath, there is a greater opportunity for oxygen to be transported through the airway, into the lungs, and into the bloodstream. Plus, nasal breathing allows sufficient carbon dioxide buildup to catalyze the release of oxygen in red blood cells, whereas mouth breathing removes too much CO2 from the lungs. This prompts you to breathe quicker and more intensely, and so the cycle continues. It might seem counterintuitive, but the harder you breathe, the less oxygenated blood is making it to your muscles and brain.

Elijah Allan-Blitz’s Apple Cider Tonic

Want a hydration option that is healthy and has a little kick? Friend of the tribe Elijah Allan-Blitz drinks this daily! This Apple Cider Tonic is super easy to whip up and research shows it has plenty of benefits for you as well!




32 oz water

4tbl spoon Apple cider vinegar

3 drops of stevia extract

1tsp sea salt

1tsp cream of tartar

Apple Cider Vinegar has been proven to have a number of benefits to the body, including being high in Acetic Acid and having potent biological effects, the ability to kill many harmful bacteria, lowering blood sugar levels, weight loss, lowering cholesterol and improving heart health, as well as some positive effects against cancer.

While it isn’t the magic cure to all diseases and ailments, Apple Cider Vinegar has been proven to have many positive effects in the body and it’s worth giving it a shot. If you’d like to do more research, you can read more about some of the positives on Apple Cider Vinegar HERE.

Thanks for the recipe, Elijah and enjoy everyone!

Easter Recipe: Sweet Potato, Cabbage, & Carmelized Onion Hash + Egg in a Hole with Spinach

Tomorrow is Easter, which undoubtedly means family gatherings, holiday traditions and of course…FOOD! While holidays tend to be “cheat” days for some and a reason to slide into the temptation of foods outside of their normal diet, Easter doesn’t have to mean chocolate easter bunnies and caramel filled eggs for breakfast, lunch, and dinner!

Enjoy a tasty, savory breakfast recipe submitted by friend of the XPT Family, Carrie Dodd, which she will be making for her Easter feast. This simple, yet delicious breakfast hash combined with an egg in a hole with spinach is the perfect Sunday morning meal for any Easter gathering to leave your guests feeling happy and satisfied.

Happy Easter from our family to yours!


Sweet Potato, Cabbage, & Carmelized Onion Hash


1-2 Sweet potatoes par cooked (see note below)

1 cup Green cabbage sliced thinly

1/2 Sweet onion sliced thinly

salt and pepper

olive oil (avocado oil or ghee)


In a heated pan, add 1 tablespoon oil of choice.  Heat over medium until shimmering.  Add your thinly sliced onion and cook for about 5-8 minutes, stirring occasionally so they don’t burn.  Once the onions are lightly browned and softened add your cabbage.  Cook until wilted and softened to your liking.  Set this mixture aside in a bowl.  Add 1 more tablespoon oil of choice and heat over medium high.  Place your par cooked sweet potatoes into the pan and do not move them for 2-3 minutes.  You want to see a crispy exterior and crunch.  Flip the sweet potatoes to another side, again leaving for 3 minutes until crispy.

Once they are browned to your liking, add your cabbage and onions back into the pan and toss to incorporate.

*Note – To par cook sweet potatoes, cube the raw potato first.  Then place them in a pot of salted cool water.  Bring the pot to a boil.  Reduce to a simmer and cook until almost fork tender.  You want these to be a little firm in the middle since you will finish cooking in a pan later.  You can also par cook these the night before and use the following morning.

Egg in a Hole with Spinach


1 Organic Egg

1 slice bread (this was Gluten Free) with a hole in the middle cut out


Salt and Pepper

In a heated non stick pan, add 1/2 Tablespoon of ghee.  Place the bread into the pan and let it toast for 2 minutes.  Flip to the other side.  Crack an egg into the hole of the bread.  Cook for 3-4 minutes without moving around.  Gently flip the toast over using a spatula.  Cover the pan and cook for another 2-3 minutes.  The center will still be runny.  If you like it to be cooked with a more firm yolk, then continue cooking covered for another couple minutes.

Enjoy with avocado and sautéed spinach!

To enjoy more of Carrie’s recipes, check out her website: www.carriedoddcook.com

XPT Book Spotlight: Going Right – A Logical Justification for Pursuing Your Dreams by Logan Gelbrich

Los Angeles based, Deuce Gym and XPT have long had a great relationship together, hosting many XPT related events at the gym and being the home to some of our XPT Certified Coaches. Gym Owner and friend of the XPT Family, Logan Gelbrich has just released his newest book, Going Right, which is doing just that on the best-selling charts.

For the first time ever, we have an air-tight case for pursuing your peak expression. Unfortunately, many feel that they must choose between pursuing their dreams or doing what’s reasonable. This case is both compelling and easy to read. Not to mention, the curiosity that drives our founders, Gabby and Laird, is cornerstone in the book.

In our latest XPT Book Spotlight, we’re show casing Logan’s book, which you can purchase today at the link below. Learn more about this well-crafted masterpiece by reading more about it below.

Originally published on AMAZON.COM

Going Right: A Logical Justification for Pursuing Your Dreams is a world-view shattering model of decision-making. In this book, we are offered liberation from our socialized, detached, and unsustainable methods of making life’s most meaningful choices. This is a fresh invitation to integrate our emotional passions, using our rational brain, while remaining grounded in real-world experiences. Gelbrich builds on leading academic theories and exceptional practical illustrations to support his proposed decision-making model. Surprisingly, most adults today, who are privileged enough not to worry about their basic survival needs, operate as if pursuing the loftiest version of themselves poses a threat to their safety and an offense to the social norms of their lives. Many point to the risks of losing their own happiness, the possibility to not providing for themselves and dependents, and the social consequences of chasing down their ideal self-expression to fuel their logic against reaching for something higher. But basing the most meaningful of our choices, our dreams, on assumptions, and predicting the effects of our decisions on our most important obligations is robbing us and our communities of the happiness, our ability to provide for self and others, and social benefits that we find ourselves instinctively protecting in the first place. Going Right explores the essentially grand, utilitarian advantages of an alternative logic and unlocks universal modern truths of pursuing our peak expression. The enduring stoic path of significance presented here leads us to hold greater commitments, practice deep work, remain resilient to adversity, experience moments of creative flow, and curate transferable skills. Whether in the context of relationships, work, or lifestyle, Going Right presents a solid case that braving your evolutionary resistances to continually pursue your dreams is truly the most logical choice you can make.

Get your copy of Going Right today: BUY IT HERE


XPT Coach Spotlight: Sean Miller

Name: Sean Miller

Age: 38

Hometown: St. Petersburg, FL

Business/Gym: Miller Fitness, NaturBaker, The Travel Trainer on 30A, ZUMA Wellness (Alys Beach, FL)

Social Media Handles: FB – @thetraveltraineron30a, @SeanMiller, @NaturBaker

IG – #thetraveltraineron30a, #NaturBaker


XPT: Tell us about yourself:

Sean brings 20+ years experience in personal training and coaching to the Emerald Coast of Florida.  Father of 2 boys, Finn and Dylan, and husband to “the” NaturBaker, Darcie Miller, he now calls Santa Rosa Beach, FL his home.  Owner of The Travel Trainer on 30A and 2018 recipient of Best Personal Trainer on The Emerald Coast, Miller creates a life worth telling a story about. Sean values happiness, health, and longevity through his creative “play” approach to his workouts and co-owning NaturBaker, a Keto, Paleo Vegan and top-8 allergen free food company. (KPV8)

XPT: What made you want to become an XPT Certified Coach? 

SM: I’ve followed Laird and his lifestyle since the 90’s. After I heard of the XPT certification, it completely aligned with my mindset and wellness principles.

XPT: How has XPT immediately impacted you and/or your clients? 

SM: XPT has immediately impacted me with redefining stress and creating a new adaptation response to life.  I feel mentally stronger and physically more versatile.  Clients are experiencing a “stoked” sensation after classes.  These programs add diversity to a monotonous gym routine.

XPT: What’s your favorite XPT related tip, discipline, activity, etc. to teach your clients and why?

SM: My favorite XPT discipline is water-based programming. I’m a huge fan of beach conditioning protocols as well. Holding breath combined with movement provides a fatigue that the normal fitness enthusiast is not accustomed to doing.  Sand adds the elements of stabilization, balance, and core strengthening that can be challenging and physically rewarding for personal fitness growth. Overall, water is where it’s at for me!

XPT: What advice would you give to someone considering becoming certified, attending an experience or workshop or anyone considering XPT in general?

SM: 3 focus points of advice:

  • Be open and creative to play with ways to utilize XPT. It’s not a one way lifestyle so don’t worry about making mistakes and taking a risk. Just make the mistakes on yourself as you grow in the XPT lifestyle.
  • Play or it’s not going to be fun. Reflect on being a kid where EVERYTHING you did was performed in a functional movement pattern. We can create an injury-preventative program for adults by living like a child.
  • Find an adventure in a variety of elements. Seek places that are very hot, cold, peaceful, in nature, water-based, etc. Everywhere I travel, I incorporate XPT, whether it is through morning breath work, pool workouts using my body weight, or finding the coldest water, whether that be a natural glacier spring or a bath tub full of ice.

XPT: Can you share with us a quick success story or “WOW” moment with either yourself or a client as it pertains to XPT?

SM: WOW moment with a client was with THE ICE! Yes, big break throughs happen here! A recent client had a horrible childhood incident with falling in a frozen lake and nearly drowning. She explained, “I’m not going near the ice bath.”  After focusing on breath and spending quality time getting her relaxed, she took that mindset in the pool.  Again, stayed relaxed, focused, and became comfortable holding her breath.  She wanted to conquer the ice so having a female partner was key. She succeeded! It was a tearful moment to be part of her journey and accomplishment.

XPT: Anything else you want to tell us? A quote I remember from the Certification? A cool client story? A personal story as it pertains to XPT in my life? Etc.

SM: It’s a lifestyle to practice and improve on everyday.  I now play like my 5 year old and 3 year old boys – climbing swimming, jumping, etc. except a lot more relaxed then the 2 crazy monkeys. I’m excited to continue to learn from others in XPT, share my success and become the curators of fitness and health.  Taylor Sommerville, XPT Coach, “THE ICE IS THE GREATEST TEACHER” is a lesson I use every day.

Sean Miller XPT Video: 


Book Spotlight: Paddle Diva by Gina Bradley

Friend of the XPT Brand and all around badass superwoman, Gina Bradley shares her Ten Guiding Principles to life in her book, Paddle Diva, with the forward written by our very own, Gabby Reece and Laird Hamilton. Learn more about her new book in our latest XPT Book Spotlight and be sure to grab your copy today!

Originally published on Amazon.com

Gina Bradley has changed many people’s lives while working with them on or in the water. Using her highly acute sense of reading others’ needs, she has developed Ten Guiding Principles, goals she pursues every day in her life and with clients. She has become one of the most sought after women for inspiration through athletic endeavors. Here, in her first book, Gina shares her wisdom and has made it truly accessible to all. Whether you are on the water or on land, through her guidance you can now live each day as if it is brand new and live your best, most fulfilled life.

In her Guiding Principles, Gina will take you “gently outside your comfort zone” and encourage you to “believe in your strength” and “dig deep” while being “open to the outcome”—all while set against the bucolic aquamarine environments of The Hamptons, Montauk, Boca Raton, and Puerto Rico. Like one of her principles, “positivity is contagious,” you will discover what thousands of students who have worked with Gina have already found: that you want to “enjoy the ride” every day with Gina, and you can, through her book and her brand, Paddle Diva.


Gina Bradley is the Founder of Paddle Diva, a Stand-Up Paddleboarding (SUP) business created in 2009 in The Hamptons, NY. She grew up in New York City and has lived in Grand Cayman Island and Cozumel, Mexico, and throughout the Caribbean where she worked in sales and marketing. Before moving to Long Island, Gina was a marketing executive and brand creator with several New York design and advertising firms. She is married and has two children. As a fitness instructor, a professional windsurfer, surfer, and PADI-certified Scuba Instructor, Gina became motivated by her love for the water to create Paddle Diva, which is now expanding to Florida, the Caribbean, Bermuda, and the Northeast US Coast.

Gina divides her time between East Hampton, Boca Raton, and Rincon, Puerto Rico, with her sports-oriented family: husband Scott, a world class surfer and real estate developer; their daughter Emma, a dedicated working equestrian; their son James, an up-and-coming golf professional; and their mascot, Coconut, a Chihuahua/Pekingese mix.

Paddle Diva will be available May 21st.

Pre-order your copy of Paddle Diva today: https://amzn.to/2UaTudZ

Fuel Up Recipe: ‘CHESTERMANs’ Gluten-Free Toast, Bacon, Roasted Cherry Tomatoes & Guacamole

Originally published in Fuel Up with Laird Hamilton

‘CHESTERMANs’ Gluten-Free Toast, Bacon, Roasted Cherry Tomatoes & Guacamole

Chestermans’ – Vancouver, Canada. Set amongst the stunning islands of British Colombia, this beach break on Tofino peninsula, a favourite amongst the locals, is unbeatable for Stand Up Paddle touring. My thrills however have once again been on my snowboard, close by in Whistler, bombing the Black Hole double- black run.

As if we need a reason to eat bacon! and there are plenty. Bacon is loaded with an important macro nutrient called Choline which works in a similar way to vitamin B. Great for brain function and memory retention.

Serves 2
Total time: 30 min

8 rashers of bacon
12 cherry tomatoes, halved 4 slices of gluten-free toast

ingredients for the guacamole:

2 ripe avocado, diced
1/4 red onion, diced
1 clove garlic, crushed
1/2 red hot chili, trimmed and deseeded, minced

2 tbsp cilantro, chopped
1tbs fresh squeezed lime juice sea salt
black pepper

Heat the oven to 400°F.

Line an oven tray with foil. Place the bacon rashers side by side, next to the tomato halves cut-side up. Cook for approximately 25 minutes until bacon begins to crisp and the tomatoes reduce in size and shrivel at the edges.

Make the guacamole while the bacon and tomatoes are cooking. In a medium bowl, combine the avocado, red onion, garlic, chili pepper, cilantro, lime juice and season with salt and pepper. Then mash the ingredients thoroughly with a fork.

Arrange the toast on a plate and divide up the bacon. Top with a generous spoonful of guacamole and a few roasted tomatoes.

Get your copy of Laird’s book Fuel Up for more delicious recipes just like this one: FUEL UP

Benefits of the Sauna

Heat Exposure -Sauna


  • Increase aerobic ability through cardiovascular adaptations
  • Induce parasympathetic state (if low stress)
  • Enhance thermoregulatory ability
  • Decrease joint and muscular pain

 Equipment Needed

  • Dry sauna


  1. Hydrate well before entering the sauna and if necessary, take a glass of water in with a pinch of sea salt in it
  2. Target temperature is 175-220° F
  3. Sit in the hot sauna for desired time (~10-30 minutes)
  4. The duration will depend on temperature and individual tolerance
  5. Use controlled breathing (nasal if possible) and meditation to regulate the stress response
  6. Leave the sauna if you begin to feel lightheaded, claustrophobic, or ill
  7. Sit and breathe for 2-3 minutes post sauna as your body temperature cools
  8. Use a cold tub or cold shower to cool body temperature

Coaching Tips

  1. Use slow breathing to control the stress response
  2. Slow your cadence with every breath and focus on the inhale and exhale
  3. Perform light stretching or mobility if you like
  4. If the goal is recovery get out before it gets stressful
  5. If the goal is stress stay in just past the point of discomfort

Coach Spotlight: Red Sullivan

Name: Red Sullivan

Age: 33

Hometown: Point Pleasant Beach, NJ

Business/Gym: The Redgimen (www.theredgimen.com)

Social Media Handles: @strictlyred on IG


XPT: Tell us about yourself

Red Sullivan: I am a former collegiate athlete who refuses to give up being athletic.  As a working Dad of two, my current focus is on managing a heavy work-schedule, & family life, while pursuing some aspirational fitness related goals.

XPT: You’ve been to a few XPT events in the past. How did you get turned on to XPT?

RS: I first heard of it because I had heard a lot about this surfer, Laird Hamilton, doing incredibly things on water despite getting older.  Naturally, that peaked my interest and wanted to see what he was doing in the way of training/recovery, to be able to perform at such a high level at an older age, especially given the stakes of his sport.

XPT: What made you want to become an XPT Certified Coach?

RS: I first became interested in XPT because of an attitude I saw in it’s founders.  I have never been into surfing or volleyball, but the way that Gabby and Laird approached problem solving was something I aspired to.  They always appeared to be curious, perpetual learners, that were not afraid to experiment, even if there was a possibility of being “wrong”.  When I got more familiar with the philosophy and framework of XPT, I was happy to find the aforementioned attitude/problem solving approach was a consistent thread running through the fabric of everything being taught.

XPT: How has XPT immediately impacted you and/or your clients?

RS: XPT immediately helped me address the major elements affecting the common athlete/person.  Breathing, Posture, Movement, Recovery.  These are the elements of human performance that pretty much everyone can instantly improve with just a little attention and very minimal cost.

XPT: What’s your favorite XPT related tip, discipline, activity, etc. to teach your clients and why?

RS: Mind your Breathing.  Simply paying attention to ones breathing habits can have a significant impact on a persons health/well-being.  The best part is it’s free.  My goal as a trainer/programmer/Coach is to make my Coachees autonomous.  Breathing is the first step in the journey to becoming just that.  Reminding someone that throughout their day-to-day life they should only be using their mouth to talk and eat, NOT to breathe, is often an “ah-ha” moment for a lot of people.  Bringing awareness to the things we do most throughout our day, like breathing, is a great skill to develop for overall health/wellness related problem solving.  If we step back and look at the whole forest, we can instantly see that the things impacting our ability to perform physically, mentally, emotionally, are the things that we do most often – breathing, moving vs. sedentary, sitting vs. standing, postural positioning.

XPT: What advice would you give to someone considering becoming certified, attending an experience or workshop or anyone considering XPT in general?

RS: I would tell anyone that’s even slightly interested in XPT to throw caution to the wind and dive in.  All too often, when it comes to new or innovative fitness related certifications, people let fear govern their decision making, when the truth is learning is a naturally scary undertaking because it is the exploration of the unknown.  Embrace the beautiful experience of not knowing, being a beginner, and overcoming failure.

XPT: Can you share with us a quick success story or “WOW” moment with either yourself or a client as it pertains to XPT?

RS: In the past, I had struggled with my conditioning whenever I am doing a bodyweight related task, like playing basketball etc.  I didn’t realize it at the time, but the reason I struggled wasn’t actually my aerobic capacity, but the inefficient way I was breathing while playing.  For whatever reason, when I was playing basketball, I was holding my breath a great deal of the time, and then gasp for air via mouth-breathing once I reached a rest/lull in the games action.  By practicing mindful breathing and understanding how to shift gears up and down from nose/nose breathing to nose/mouth, mouth/mouth, I became much more effective on the court.

XPT: Anything else you want to tell XPT? A quote I remember from the Certification? A cool client story? A personal story as it pertains to XPT in my life? Etc.

RS: My favorite thing about the XPT learning experience is that it teaches principles, not protocols.  It provides the Coach with a framework that they can use to problem solve in their own unique and creative way.

Want to Increase Your Performance? First Change Your Mindset

By PJ Nestler

If you regularly read fitness magazines or blogs, you’ll likely come across a story with a clickbait headline like “5 Moves to Get a Six Pack” or “3 Ways to Get Bigger Biceps” pretty regularly. The trouble with these articles – other than them sucking you in with a catchy title only to leave you with fluffy content – is that they’re all about the physical. Different exercises, new workouts, the latest fads. While the body-focused element of fitness is obviously important, it’s not the only thing. If you want to get to a certain level of performance, you’ve got to get your mind right first.

It’s a recent phenomenon to try and separate the body and brain into distinct siloes. Ancient philosophers understood that they were indivisible and that while the body is what you use to move through and interact with your environment, it’s the central processing unit in your head that directs your path and attitude. As Plato said, “Reality is created by the mind, we can change our reality by changing our mind.” So while you could balance on a Bosu ball with your left leg while pressing a dumbbell overhead with your right hand – or whatever ridiculous new exercise that magazine story is urging you to do – you’d be better off trying to nail more fundamental exercises with complete and utter focus.

Consider two different scenarios. In one, a girl comes into the gym, concentrates on every word her coach says, and tries to be as aware of how her body is moving as possible as she performs each exercise. She’s in and out in 30 minutes and that time has been well spent on improving the skills of squatting and pull-ups. In the second scene, the same girl arrives with her head down messing with her phone. Her coach tries to talk to her and provide feedback, but she’s only half listening because she’s paying more attention to the TV above his head. Every few minutes she takes a selfie in the mirror and posts it to Instagram with the obligatory hashtags. She can’t figure out why she still isn’t able to do a full pull-up.

Creating Conditions for Focus

Which version of this girl do you think has had a better quality experience? Which is more likely to make progress and achieve her goals? Obviously the first one. The second scenario might be a caricature of an example, but having coached hundreds of people, I can tell you with confidence that sadly it’s not that far from the truth. All too many people treat their physical practice with the same scattered, tech-distracted attitude that they show in the rest of their life. As a result, they’re rarely fully present and find it hard to benefit from coaching. The coach-athlete relationship cannot be simply one way. You could go out and find the best instructor on the planet who’s willing to teach you everything they know, but if you show up and treat every session as a mere box check that simply provides pics for your social media feeds, you’re going to leave a lot on the table.

Part of the transition to being present is on the coach. If you train people, you could institute a “no phones” policy, remove TVs, and eliminate any other things that your clients might find distracting. You can also let them know what you expect in terms of active listening and focus. But then it’s going to be the responsibility of each athlete to not only show up and do the work, but also engage with you for the duration of each session. You might also do well to reduce the total number of exercises. Instead of trying to cram in 10 different ones, reducing the number to two or three per session could improve the quality and also your clients’ attention, as they’ll no longer be rushing to switch stations every couple of minutes and can take their time to get things right.

Get More From Every Workout

Imagine how much better you’d feel and your results would be if you gave your all every single time you trained. At XPT, one of the ways we achieve this is by surrounding ourselves with like-minded people who like to push each other. So if you’ve been flying solo or usually work out with someone who tends to mess around, perhaps it’s time to seek out a new crew that will help you cultivate a different mindset.

It can also be helpful to stop just looking at the numbers. This could be the sets and reps on a given day, your heart rate, or some other stat on your fitness tracker. While there is something to be said for paying attention to such metrics to some degree so there are objective parameters, when you become beholden to them you can miss out on the kind of rich learning experience (and if you’re part of a group, the community aspect) that’s available if you stop fixating on figures. A different way to look at things is to have a set goal for each session. This could be as simple as feeling better when you finish a workout than when you start it. Or it could be more concrete, such as aiming for maximum velocity on each rep and stopping the set when your speed starts to noticeably decline. At XPT, we’re also big on movement quality, so maybe you zero in on getting your mechanics down one day, before upping the intensity in the following session.

Avoiding Going Through the Motions

Another pitfall when it comes to mindset is merely going through the motions. Our brain is always trying to preserve our energy reserves by creating predictable patterns and going on auto-pilot when possible. That’s what happens when you drive home from work or pick up your kids from school without recalling anything about the journey. While it can be positive for certain things to become second nature and happen quasi-autonomously, we can also make a trap of routine to the point that ensnares us.

This is the case when you come in and do three sets of 10 crunches, curls, and lunges every time you hit the weight room, or always run a 5K at exactly the same pace. On a certain level, it’s positive that you’re moving, and even more so if you’re doing it consistently – say three or four times a week. But stick with one routine long enough and you’re likely to plateau and stagnate. This is true in a couple of different ways. First, if your body keeps receiving the same old stimulus time and time again, it will not be challenged to respond to the stressor with growth and so will stop shifting your baseline in a positive direction. Your outputs will also remain stuck, whether that’s your work capacity, the amount of speed, strength, or power you can generate, or your endurance. Beyond this, you’re likely to get bored and start mentally tuning out.

This is one of the reasons that variety is a big part of what we do at XPT. The Move pillar of our philosophy involves pool training, gym sessions, training on natural surfaces like sand and grass, paddling in the ocean, and much more. This isn’t the kind of gimmickry we talked about earlier, but rather a recognition that movement should be playful and that we should constantly be embracing new challenges in order to grow mentally, physically, and spiritually. So try a new sport, try a different class, or join in a game of pickup soccer at your local recreation center. Simply by changing your outlook, attitude, and how you gauge progress, you can radically alter your mental approach. And in doing so, improve how you feel and perform, too.

Positional Breathing Mechanics

Position will dictate breathing ability. The most optimal position for breathing is with the spine straight, to provide access to the diaphragm and minimal compression on the lungs. If you hunch over or get into another sub-optimal position, you’re going to limit your maximum ventilation efficiency by restricting the airway and changing the demands on the respiratory muscles.

Obviously, not all exercises can be performed in a neutral spine position, so understanding how position effects breathing patterns is another crucial teaching step in the early stages of a training program.

One strategy for assessing breathing abilities is to use subjective measures of breathing volume in various positions. To do this, first start lying supine (flat on your back) in an optimal breathing position. Take a slow, full nasal inhale, focusing on filling the lungs and expanding the entire ribcage 360 degrees as much as possible. That full inhale is your current breathing capacity. Now move into different positions, starting with less stressful ones like quadruped, half kneeling, and standing. Then move into more demanding positions like a high plank, squat hold, or hanging from a bar. Hold these positions and perform the same breathing task, noticing the differences in tension, your ability to access the diaphragm and breathe deep into the belly, and whether you’re able to expand the ribcage 360 degrees.

Isometric holds — such as planks and side planks — are great ways to assess and train these breathing abilities, due to the ease of increasing or decreasing the intensity, and ability to create focused practice on the breath itself, since there is no distraction from movement. Yoga is a good example of using static positions to focus on the breath, and you can do the same during mobility work.

Free XPT Performance Breathing Class and LIFERIDER Launch Event

Come join Laird Hamilton and Gabby Reece, March 14th from 4:00PM-5:00PM for a guided XPT Performance Breathing class in the exquisite rug room of this very special venue.

Breathing influences every system and function within the body and if done properly, it will promote oxygen transport to all the vital organs and tissues of the body. Breathing can act as the doorway to a calm, relaxed mental state and can be used to control stress, anxiety and emotions while promoting restful sleep. Through correct breathing habits, new levels of health, performance, fitness and wellness can be realized, for any application or activity.

During this class, they will introduce the foundations of proper breathing to optimize your health and performance, followed by a 40-minute breath work session exploring a variety of breathing methods and techniques.

HD Buttercup

3225 Helms Avenue 
Los Angeles, CA 90034


Beyond Sand Sprints – Beach Workouts Worthy of Gabby Reece and Laird Hamilton

By XPT Performance Director, PJ Nestler

In one of the most famous training montages in sports movie history, Rocky Balboa and Apollo Creed race along a beach, every muscle and sinew straining as the two boxers push each other so they’re ready for combat in the ring. The Navy SEALs carry logs through the breakers and undergo “surf torture” as part of the notorious “Hell Week” selection process. And NBA All Stars like Blake Griffin sprint up and walk down dune after dune to get ready for the rigors of the pro basketball season.

As grueling as each of these are, you can do much more with beach-based training sessions. And they don’t have to always be as arduous, either. XPT co-founders Laird Hamilton and Gabby Reece forged their fitness over many years on the sand. In Gabby’s case, it was leaping high above the volleyball net that made her the first female athlete to earn a signature shoe. And while Laird’s most famous exploits take place offshore on the towering faces of Peahi (aka Jaws), he has always honed his strength, power, and speed with sled drags, boulder carries, and other beach exercises.

When thinking about “fitness” in the modern, commercialized sense of the word, many of us think about only what goes on inside a gym. But for the majority of human history, people weren’t physically active in such a formalized, restrictive way. As National Geographic writer Dan Buettner explores in his bestselling book Blue Zones, one of the key commonalities among cultures that not only live the longest, but also have the greatest vitality (like in Okinawa and Sardinia) is continual daily movement. This includes walking between six and nine miles a day in natural settings like along beaches, up and down mountains, and through forests. This isn’t like trying to reach the modern movement RDA of 10,000 steps (which merely attempts to create the kind of activity baseline that sedentary lifestyles have removed) at the mall. Walking, hiking, and running on natural surfaces has greater physiological requirements due to the subtle variations in landscape when you’re moving through terrain.

Being physically active outdoors instead of just defaulting to another strength session in the gym or cardio crush at your cycling studio also provides a profound change in environment. We know from behavior-focused books like Atomic Habits by James Clear that simply altering where you do something can not only challenge you but also help break out of a rut. And in another seminal work, Blue Mind, author Wallace J. Nichols cites multiple studies that show the physical and psychological pluses of regularly being by the ocean, lakes, and rivers (much of which Nichols kindly shared on his website). And flow expert Steven Kotler shares in The Rise of Superman that outdoor sports are capable of triggering the deepest states of embodiment due to the novelty and complexity that nature always presents and the total focus it demands.

Monotony can quickly become the enemy of progress. Even if you’re showing up to train consistently and there’s a fair amount of variety in your program, it’s likely that eventually you’re going to yearn for a different kind of challenge. Fortunately, beach workouts can provide this without asking you to master any radically different movement patterns. Simply putting sand under your feet (or, for that matter, another natural surface like grass in a park or dirt on a trail) changes the physical demands of the session, as you’re asking your body to stabilize and make minute corrections in milliseconds. Speaking of feet, freeing them from the constraints of shoes – many of which have restrictive soles and coddling features like air cushioning and big arch supports – can help remedy conditions like plantar fasciitis and restore the strength and dexterity, which padding along on flat surfaces all day slowly robs us of.

Another benefit to taking your training to the beach is that it introduces a sense of fun and spontaneity not often found at your local 24 Hour Fitness. Between sets you can take a dip in the ocean with your friends, or bring some surfboards or paddleboards along to catch a few waves afterwards. AT XPT, we focus our beach sessions on six elemental movements – jumping and landing, skipping, shuffling, throwing, and – just like Rocky and Apollo Creed – sprinting. Then we add in things like bear crawling and, appropriately for the setting, crab walking. Each of these engages the brain as the body expresses primal motor patterns on an ever-shifting surface. Such exercises can help to re-groove the kind of motions we performed so naturally as kids (see any family having fun at the beach – we don’t always need the “training” label), but let go dormant as adults. Our main movements also require you to explore every plane of motion, whether it’s bounding diagonally across the sand, doing goblet squats with a rock, or twisting to throw the same stone off to one side.

Another thing about beach workouts that people seem to enjoy so much is being out in the elements. This engages every single one of your senses. You hear seagulls’ cries (hearing), see the soothing motion of waves breaking (sight), inhale the fishy brine (smell), taste the salty sea spray (taste), and feel the wind on your skin (touch). Moving on and through the sand also challenges your proprioception and somatic senses as your body provides constant feedback about where it is and what it’s doing in three-dimensional space. You can amplify this by switching between the harder, compacted ground nearer the water and the soft, fluffy stuff further inland. We can also introduce some of the other key XPT practices , such as contrast therapy, by switching between moving with intensity in the heat of the day and cooling off in the surf – not to mention that ice cold beach shower that feels so good afterwards.

There are an almost infinite number of workouts you can do on the beach. To get you started, here are a couple that we used at recent XPT Experiences. Why don’t you join us for the next one to see more for yourself?

*Important* Start every session with a dynamic warm-up including some light movement to get the heart rate up and blood flowing followed by a few exercises to move the joints through optimal ranges of motion. This will help prevent injuries from the unpredictable surface.

Beach Workout 1- Tower Run

Choose a long beach with obstacles along the beach. This can be lifeguard towers, trash cans, jetty’s, or groups of people.

  • Jog to the first marker
  • Perform 15 pushups
  • Perform 15 Mountain climbers
  • Perform 15 Squats
  • Perform 15 reps of a core exercise of choice
  • Sprint to the next marker and repeat
  • Walk to next marker and repeat
  • Alternate jogging, sprinting, walking every 3 markers

If the markers are close together alternate by jogging, sprinting, walking, shuffling, and backpedaling between them

Beach Workout 2- Athletic Movement Continuous Ladder

Set 4 markers in a line approximately 10 yards apart from each other. Starting at the 1st marker, perform each movement full speed to the 2nd marker (10 yards) and slowly jog or walk back (this is your rest).

Once you complete the full circuit from marker 1 to 2 rest 60-90 seconds. Then repeat the circuit from marker 1 to 3 (20 yards), rest another 60-90 seconds and finally repeat from marker 1 to 4 (30 yards)

  1. Shuffle Right
  2. Shuffle Left
  3. Skip
  4. Backpedal
  5. Bear Crawl
  6. Sprint

Once complete, lie down on your back and perform a slow recovery breathing protocol. Breathe in through the nose for 5 seconds and leak it slowly out through your lips for 10 seconds. Follow this pattern for 5 minutes.

Beach Workout 3- 3 Rounds

Set up two markers approximately 15 yards apart. Complete the full round as fast as possible (resting as needed during the round but the clock keeps running). Rest for 1-2 minutes between rounds.

Round 1

  1. Lunge walk from marker 1 to marker 2
  2. Perform 10 close grip pushups
  3. Sprint back
  4. Repeat x 3-4

Round 2

  1. Bear crawl from marker 1 to marker 2
  2. Perform 10 sumo squats
  3. Backpedal back to the start
  4. Repeat x 3-4

Round 4

  1. Broad jump from marker 1 to marker 2
  2. Perform 5 burpees and 10 regular pushups
  3. Sprint back
  4. Repeat x 3-4

Finish lying down with 3 minutes of slow box breathing all through the nose. Inhale for a count of 4, hold for 4, exhale for 4 and hold for 4.

Fuel Up Recipe: ‘CLOUDBREAK’ Seared Tuna with Crunchy Salad, Red Potatoes & Lemon

‘CLOUDBREAK’ Seared Tuna with Crunchy Salad, Red Potatoes & Lemon

Originally published in XPT Co-Founder, Laird Hamilton’s book Fuel Up – Global Recipes for High-Performance Humans

‘Cloudbreak’ – Tavarua, Fiji. Now we’re talking my top five in the world. An absolutely perfect looking left reef pass that is also one of the most challenging waves to surf. It gets serious here very quickly, and proximity to the razor sharp coral reef make wipeouts worth avoiding.

Situated on the edge of the Mamanuca archipelago means that premium grade fish are in abundance. Always be sure that when you buy Tuna to prepare in this way, the meat looks pale pink or reddish, has been recently cut, appears moist and smells fresh. If in any doubt ask the vendor for a fresh cut.

Serves 4
Total time: 20 mins

ingredients for the encrusted tuna:

1 tbsp coriander seeds, crushed
1 tsp dried chilli flakes
1/2 garlic clove, minced
1/2 cup basil, finely chopped
1/2 cup coriander, finely chopped sea salt

black pepper
1 lemon, juiced
4 8oz tuna steaks, 3/4” thick

ingredients for the salad:

1 cucumber, sliced
1 head, iceberg lettuce, roughly chopped
1/2 cup black olives, pitted and sliced
1 6oz jar of sun dried tomatoes or roasted red peppers, drained and sliced
10 small red potataoes, boiled and halved.
1 lemon, quartered

Crush the Coriander seeds thoroughly with a pestle and motar. Mix in a small bowl with the chili, coriander, garlic, basil, and lemon juice. Season with salt and pepper. Then layout your tuna steaks and coat both sides of the steaks with the mixture.

To cook, coat a medium ridged skillet with olive oil and place over a high heat. When the pan is smoking hot, put in the tuna and cook for just 1 minute either side, this really sears the crust on the outside while the middle stays beautifully pink.

To prepare the salad, divide the ingredients between large bowls and then break up the tuna steaks by hand into a few pieces and lay on top. Serve with a wedge of lemon on the side.

Get your copy of Fuel Up today to enjoy a bounty of other recipes from Laird: https://www.assouline.com/products/fuel-up

Book Spotlight: Waterman 2.0 by XPT Advisor, Dr. Kelly Starrett and Phil White

XPT Movement Advisor Kelly Starrett is a coach, physical therapist, author, and speaker who aims to revolutionize how athletes think about human movement and athletic performance. His 2013 book, Becoming a Supple Leopard has become a New York Times and Wall Street Journal bestseller. Kelly is a longtime friend of Laird and Gabby, as well as the XPT family, and has appeared as a special guest at multiple XPT Experiences, providing hands-on mobility methods and educational touch-points that serve crucial when achieving optimal human performance.


Starrett’s newest book, Waterman 2.0 is a movement manifesto for the water athlete. With the foreward written by our very own, Laird Hamilton, this is a book you won’t want to miss. Learn more about it in the review below and grab yourself a copy of it on Amazon in the link: Waterman 2.0

Originally published on Amazon.com

The goal of any waterman or woman is to surf, paddle or row as often as they can, as well as they can, for the rest of their life. The trouble is that few understand how to get the most from their body and when they can’t, what to do about it outside of the usual layoffs, surgeries and cortisone injections. As one veteran paddler recently put it: “Ibuprofen is my second religion.”

There is a better way.

Using insights gleaned from his experiences on the whitewater canoe and rafting national teams and improving the performance and wellbeing of the world’s top athletes, Dr. Kelly Starrett has created nothing short of a movement manifesto for the water athlete.

Equally applicable to the pro waterman, novice and everyone in between, Waterman 2.0 gives paddlers, surfers and rowers of all ages and abilities a one-stop guide to understanding:

  • Basic movement baselines for optimal and sustainable performance on and off the water
  • How to identify and fix weakest links, and become faster, stronger and more resilient
  • Mobility techniques to help prevent, assess and address soft tissue, joint and sliding surface issues
  • Common errors that lead to pain and performance limitations
  • Corrective strategies that enhance movement patterns and unlock more speed and endurance
  • Lifestyle adaptations that enable better preparation, training and racing
  • Tactics for more effective recovery, hydration and sleep

Waterman 2.0 also features unique insights and tips from more than 30 of the world’s top watermen and women, including Laird Hamilton, Kai Lenny, Emily Jackson-Troutman and Paige Alms. This book is the start of a revolution in water sports performance. Are you ready to become Waterman 2.0?

Get a copy of Waterman 2.0

TRAINING TIP: Slow it down

Tip via XPT Performance Director, PJ Nestler 

 Most people exercise with the intent of task completion: perform X number of reps, lift X pounds, run X miles and success is measured on did you complete it or not.

The problem is that most people are not training for a Crossfit competition, powerlifting meet, or marathon, so those arbitrary goals are irrelevant. Even if you are you should never allow short term goals to overshadow long term health. Most people are exercising to stay/get fit, healthy, reduce pain/injuries, and improve body composition (lose fat/build muscle). Therefore, the focus needs to shift to match the goal.

If you want to use exercise to build resilience and bulletproof your body from injury instead of getting hurt in the gym, it’s time to change your intentions during training. Focus instead on dominating positions, mastering every inch of your range of motion rather than speeding through the tough spots, and FEELING the muscles working. Using tempos to slow down movements is one of the best ways to teach proper positions, create mind-body connection through movement and build strong and stable joints.

For the next 3 weeks, decrease the weight and reps on everything you do by at least 30% and add a tempo, 3 seconds during the lowering phase, 2 second pause in the middle, and a controlled 1 second on the upward phase. Pay close attention to feeling the right muscles doing the work and even video a few reps to see if your feeling matches what it actually looks like (excellent learning strategy I used with all my athletes). You will gain strength, body control, and identify/eliminate weaknesses that will improve your future training and pay off big time down the road in long term resilience.

XPT – A New Kind of Human Performance-Focused Wellness Experience/Fitness Vacation

Fitness, wellness, and health retreats are one of the fastest growing segments in the travel industry. According to the Global Wellness Institute, health-related tourism grew from $563 billion in 2015 to $639 billion in 2017 with people taking 139 million more trips, and is forecasted to become a $919 billion market by 2022. In the United States alone, wellness tourism accounts for $242 billion in annual spending. That means every adult in the US spends $960 a year on health-related travel, on average. This is in keeping with the ever-expanding size of the global wellness industry, which ballooned from $3.4 to $4.2 trillion by the end of 2018.

Initially, a lot of wellness-focused travel merely involved staying at hotels that had luxury spas. Then yoga retreats became the next big thing. More recently, digital detox (or unplugged) vacations have taken off. These involve travelers checking in their phones, tablets, and computers at the door of high-end lodges so they can benefit from disconnecting for a few days.

With thousands of different options in places across the globe – from those run by multinational conglomerates like Hilton in major cities to one offs in far-flung, off-the-grid locales – it can be hard to choose the right one. While we can’t speak for the others, we’ve had hundreds of people tell us that they were so glad they selected an XPT Experience. Whether it’s at the home of our co-founders Gabby Reece and Laird Hamilton in Kauai or Malibu, on the beach in Miami, or at one of our other hand-picked locations, attendees travel to a beautiful oceanside location for a restorative, yet highly challenging, three days that’s a world away from the hustle and bustle of daily life.

Soon after arrival, guests begin a comprehensive curriculum designed by Laird and Gabby, XPT performance director PJ Nestler, and world class advisors like Patrick McKeown, Dr. Kelly Starrett, and Dr. Andy Galpin. This is founded on the three pillars of the XPT lifestyle: Breathe, Move, and Recover, and includes pool, gym, and beach training, contrast therapy (a combination of heat exposure in a sauna and cold water immersion in an ice bath), breath work, paddling, mobility, and much more. In addition to Gabby, Laird, PJ, and our advisors leading sessions, we also bring in some of the best coaches to share their expertise, such as Jen Widerstrom, Brett Bartholomew, and Kenny Kane.

The result is an experience unlike any other health/wellness retreat you’ve ever been to. Rather than just simply being an isolated one-off, you’ll have acquired a versatile toolset that you can pull from to meet your performance goals and daily challenges. Rather than ending when you leave, the XPT Experience will become the starting point of profound whole-life change. In his book Atomic Habits, James Clear reveals the power of social facilitation in creating new and beneficial habits.

“Immersing yourself in a group of people who are living the life you want to lead is vital,” said XPT performance director PJ Nestler. “You’ll become part of such a group at an XPT Experience and can then go home and find your own tribe who will support and encourage you. Facing challenges together helps us open up new avenues for learning and inspires us to go further than we previously thought possible. And an XPT Experience is the catalyst.”

Click here to find out more about XPT Experiences and to reserve your spot today.

STUDY REVIEW: Role of the nasal airway in regulation of airway resistance during hypercapnia and exercise

Study reviewed by XPT Assistant Performance Director, Mark Roberts

Original Study: http://bit.ly/2HQ5Rax

In this study they look at the relationship between nasal resistance and A) hypercapnia (describes a higher presence of CO2 in the body) B) exercise. Showing a linear decrease in nasal airway resistance as both exercise and CO2 levels increase. What this means is that respiratory efficiency increases as the demand increases as well as decreasing the amount of work the overall respiratory system has to do at high ventilation rates.

The researchers took 10 healthy volunteers, using a posterior mask rhinomanometry to measure the subsequent resistance in the following tests,  EXERCISE – volunteers peddled on a stationary bike at 3 varied loads. HYPERCAPNIA – this was measured by supplying 3 different O2/CO2 mixtures, those being; 5% CO2, 6% CO2 and 8% CO2. resistance was measured during the expiratory breath only due to a potential for nasal collapse/flare during inspiration

What can we take away?

  1. Adding a small amount of resistance to the breath increased work rate by 50%! Increasing tidal volume, inspiratory duration and decreased respiratory frequency. Best way we can add resistance to the respiratory system is through nasal breathing
  2. If we spend most of our time nasal breathing we can regulate not only our breathing mechanics (breathing to match metabolic demand) so we are not over breathing, (This being were we talk about maintaining higher levels of CO2 in the blood to become more efficient at dropping oxygen off to cells and tissues) but also stimulation of the parasympathetic nerve
  3. If we stay patient and work on becoming a competent nose breather, our athletic capacity can be improved greatly. Just imagine being in a position were increased cardiopulmonary output can be made more efficient and less energy consuming!  Leaving us with an overdrive gear where others are maxed out.

Read the original study: HERE