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Dave Santamaria

@davidjames80

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Doctor of Physical Therapy-Surfhealth Founder
Helping surfers transform their lives to surf more, surf longer and surf forever!
@surfhealthpro

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My wife and I just had our first baby, it had been about 3 or 4 months since I had been able to workout/exercise consistently & just as many months since I was really able to surf.

Eventually, the stars aligned, the baby was asleep & I was going for a surf. I surfed for about 45 mins & had to get out. I was exhausted, embarrassed & disappointed I could only surf for that long & felt like this. I needed to make a change so that I would never feel like that again & be able to keep surfing as I got older.

First, I went back to the gym I had always used, & do the CrossFit thing consistently for about 4-5 months, but I didn’t feel like my endurance was improving, I still gassed a lot in the workouts and didn’t notice any real improvement in the water.

I decided I needed to do more research to get a better understanding of training principles, to apply them to what a surfer needs to create an effective program to help me surf longer & perform in the water.

My goal was to create a more sustainable, healthy lifestyle that allowed me to make the most out of my time in the water, even if I don’t get the chance to surf all the time. I needed 3-5 days/week of training, dial in my nutrition & improve my mobility.
And on top of all that, I wanted to set a good example for my kids.

The program had to help me recover if I had multiple sessions in a day, be flexible for long runs of swell & fit into my, already, busy schedule.
Honestly, I wasn’t really sure what I was creating was the solution, but it was definitely more science & evidence backed than doing random workouts.

As a doctor of physical therapy, I certainly had the knowledge to create strength building programs, improve peoples’ mobility & understand the science behind it all.

Turns out, my program delivered, I started to feel good about my health & fitness level which coincided perfectly w/ the biggest most consistent winter we’ve had in NJ. I felt great in the water, my paddling was strong, I felt confident in big surf &, even at 44, feel like my surfing is improving.

Most importantly, my son sees what I do on a daily basis which, hopefully will have an impact on him & his brother as they grow up. by @davidjames80

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2 years ago

Yes, we want our clients to surf more, catch more waves and have more fun in the water, but we also want you to recognize how doing positive things now will impact your longevity and sustainability, in and out of the water. 
We want to provide surfers the resources that allow them to take big steps in making changes in their overall health, so they can surf better, surf longer and live healthier.

We want our clients to be healthier overall so they can make the most out of every session in the water, every day on the beach and every minute they get to spend with their family.  
Strength, endurance and mobility are the hard goods and the process we offer.  
Change, habit formation, discipline, common sense, support, consistency, communication and accountability are just some of the intangibles that come with every single program. 
We are lucky to have the unique experience, knowledge and backgrounds to provide a helping hand to our clients and we want to help as many people as possible make healthy changes to their lives.

If you want some help, shoot us a DM or set up a discovery call to connect.
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#surfhealth #surflonger #livehealthy #surfforever #surfhealthier #surfmore #surflife #surfstronger #surfbetter #surfspecifictraining #surfconditioning #paddlelonger #livehealthy #surftraining #surfphysio #paddlefaster #catchmorewaves #surfertraining #surfwellness #surferwellness by @davidjames80

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3 years ago

Follow us @surfhealthpro if you want to...

Surf longer.
Catch more waves.
Live healthy doing it.

For most surfers we work with, that comes down to how well their body holds up over time — not just how often they get to surf.

SurfHealth was built by a Doctor of Physical Therapy and a professional surfer to help surfers train in a way that actually supports their time in the water.

We share how we approach strength, mobility, recovery, and lifestyle so surfers can stay healthy and keep progressing without guessing.

If that mindset resonates, follow us @surfhealthpro.
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#surfhealth #surftraining #surffitness #surflongevity #surferlife #surfstrong #surfperformance #trainforsurfing #healthysurfer #movementmatters #strengthandmobility #surfcoach by @davidjames80

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3 years ago

Between work, family and trying to get in the water when the waves are good, finding time to train isn’t always easy.

But you don’t need to spend five or six days a week in the gym to stay in shape for surfing.

Three well-structured workouts can go a long way toward building the strength, endurance, power and mobility you need to feel good in the water.

The key is making the most of the time you have, training consistently and adjusting your workouts around how much you’re surfing.

This is one example of how you can structure your week. The right plan will depend on your current fitness, goals and any physical limitations you’re dealing with.

If you want to stay strong, surf longer and keep doing it for years to come, comment “TRAINING” and we’ll send you some info on working with us.

#surftraining #surfcoach #surfertraining #surferworkouts #surfphysio by @davidjames80

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19 hours ago

If you’re going to take a week away to surf, why not use that time to actually improve?

That’s really what we’re trying to do with our November retreat in Nicaragua.

You’ll spend plenty of time in the water, but you’ll also get individual coaching from Sam Hammer, video review, and feedback on what you can work on to improve your surfing.

We’ll also spend time on mobility, movement, and some of the physical limitations that might be holding you back.

And with only 6 surfers and 2 coaches, there’s plenty of opportunity for individual attention throughout the week.

We’re staying at an awesome property right at Playa Yankee, with private rooms, great food, and access to some incredible waves.

We still have a few spots available.

Comment RETREAT and we’ll send you the full details.

#surfretreat #surfcoach #surftraining #surferworkout #surfcoaching by @davidjames80

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3 days ago

I’m 46, and I’m definitely not the best surfer out there. But I still want to get better.

I still want to surf good waves, push myself, try things I might not make, and occasionally take a pretty good beating in the process.

We all know that beatings don’t feel quite the same at 46 as they did at 26.

That’s a big part of why I train.

I want to stay strong, keep my endurance up, stay healthy, and still have the ability to move quickly and athletically in the water.

I’m not training because I think it’s going to turn me into some incredible surfer. I’m training because I want the opportunity to keep improving, keep pushing myself, and not be limited by my body as I get older.

I know I’m not going to surf forever, but I’d like to keep doing it at a pretty high level for as long as I can.

And if that means spending a few hours every week in the gym so I can keep getting worked in the ocean, I’m good with that. 🤙

If you want to keep improving your surfing and stay strong, fit, and healthy as you get older, comment TRAINING to learn more about our 1-on-1 coaching program for surfers.

#surfphysio #surfstrong #surftraining #surfermobility #surferlongevity by @davidjames80

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5 days ago

If you're surfing multiple sessions in a day or trying to get back in the water the next morning, recovery becomes pretty important.

After a long session, your shoulders are tired, your hips and back might feel stiff, and your body can still be pretty wound up from a couple hours in the water.

One thing I like to do is spend 10–15 minutes on some foam rolling, mobility work, stretching, and controlled breathing.

It's not about forcing more flexibility or trying to fix everything in one session.

It's about keeping your body moving, reducing some of that stiffness, and giving your nervous system a chance to settle down.

Especially on surf trips, when you're trying to surf as much as possible, these little recovery sessions can make a difference in how you feel getting back in the water.

You don't need anything complicated. Just a little time taking care of your body so you're more comfortable and ready for the next session.

What does your recovery routine look like after a long surf? Or are you usually just getting out of the water and calling it a day?

#surfcoach #surftraining #surfphysio #surfermobility #surferlongevity by @davidjames80

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6 days ago

What a week.

We had an awesome group of guys come down to Nicaragua for the SurfHealth retreat, and honestly couldn’t have asked for a better crew.

We surfed a ton, got some great waves, did video review and coaching, mixed in mobility work, ate really well, and had a lot of fun along the way.

But I think the best part was seeing how well everyone got along. Different ages, different backgrounds, different levels of surfing, but everyone came down wanting to surf, learn, and have a good time.

A lot of work went into putting this retreat together, so seeing it actually happen the way we hoped it would was pretty fucking cool.

Big thanks to everyone who came down and trusted us with their week. And a huge thanks to everyone who helped make it happen.

Already looking forward to the next one. 🤙

#surfretreat #surfhealth #surfertraining #surfcoach #surfworkouts by @davidjames80

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9 days ago

I’m 46 now, and I definitely think about what I need to do if I want to keep surfing the way I want to in my 50s, 60s and beyond.

For me, it’s not about training more. It’s about continuing to work on the things I don’t want to lose as I get older.

Strength. Aerobic fitness. Power. Mobility. The ability to move well in different directions.

I still train hard, but I also adjust things based on how much I’m surfing and how I’m recovering.

None of this is particularly complicated. The bigger thing is staying consistent with it year after year.

I want to give myself the best chance to keep surfing for a long time — and still surf well when I do.

If you want some help putting together the right training plan for your surfing, comment “TRAINING” and we’ll send you some info on working with us.

#surftraining #surfphysio #surfcoach #surferworkouts #surferlongevity by @davidjames80

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11 days ago

Over the last few years we’ve had the chance to work with and talk to a lot of surfers.

We have noticed that we hear a lot of the same things.

Shoulders and backs bothering them. Getting tired quicker. Pop-ups getting slower. Feeling stiffer. Or just not really knowing what they should be doing ito manage recovery and injury.

So I wanted to put something together that could give people a starting point with some of these issues.

We created a free SurfHealth community where we’re sharing information, mobility work, training advice, and some of the things we’ve learned from working with surfers over the years.

I’ve also put together some of our “greatest hits” for back and hip mobility and shoulder health, so there’s plenty in there you can start using right away.

It’s completely free.

Comment “SKOOL” and we’ll send you the link to join.

#surftraining #surfphysio #surferhealth #surfcoach #surfworkouts by @davidjames80

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12 days ago

Your training shouldn’t look exactly the same every week.

If the waves are flat and you’re barely surfing, that’s usually a good time to push the training a little harder.

Then the waves turn on and you surf three or four days that week. Now we might cut back some volume, move a workout or give you more recovery.

We still want you getting stronger and improving your fitness, but not at the expense of your surfing.

That’s something we’re constantly adjusting with our clients based on how much they’re surfing, how they’re feeling and how they’re recovering.

The training should support your surfing, not compete with it.

#surfcoach #surftraining #surfertraining #surfworkouts #surfermobility by @davidjames80

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13 days ago

When someone works with us, the goal isn’t just to get them through a bunch of workouts.

We want the work they’re doing to actually show up when they surf.

That might mean being able to stay out longer and still surf well, feeling stronger in the water, having fewer issues with your shoulders, back or hips, or recovering better when you get a few good days of waves in a row.

It also means having a better understanding of what you need to work on and having a plan built around that.

Those things are going to look a little different for everyone, which is why we start with an assessment and build from there.

If these are things you want to improve, comment “TRAINING” and we’ll send you some info on working with us.

#surfcoach #surfstronger #surflonger #surftraining #surfphysio by @davidjames80

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16 days ago