Episode #17- Sascha Lange

[00:00:00] Welcome to The Wing Life Podcast, where we talk about wing-foiling and the lifestyles of those who enjoy this great sport. Hey Sascha, I wanted to say thanks a lot for coming on to the show, we're super excited to chat with you today.

[00:00:23] And yeah, let's get this thing going. Thanks for having me and yeah, I'm super happy and stoked to have this chance to talk to you guys as I know your podcast is going through the roof lately. And you're the number one top wing-foiling podcast.

[00:00:43] So I'm very, very happy and proud for myself. Yeah. What else? I'm so happy. That's really nice of you to say that's a pretty warm word from you there. And thank you.

[00:00:57] Can you maybe start a stop by telling our audience who you are and what you do for those of them that don't know you already? Of course, of course. So my name is Sascha Lange, I'm a wind surfer or I'm a, yeah, I'm a wind surfer for

[00:01:14] already 25 years. I do wing fall as well but not that much as a wind surfer, yes, but anyway, and I'm a personal trainer. And to be straight on us with you guys to everybody who wants to know my story.

[00:01:32] I've been a firefighter for 10 years, then I had my full time besides that I did a small side hustle as a trainer and I've been a trainer since 2009 already in the gym. In 2016, I started to do like my own side project and became a personal trainer because

[00:01:53] there was always my true passion. Then I went into a lot of horrible accidents with sorry that children and stuff. I put my life in danger very often and this was the time my son was like one or two

[00:02:10] years old and this was the time I said like no way I'm out of here. And I put a lot of all nighters in the office, in my small office right here to make my dream come true.

[00:02:25] And after I failed with a lot of strategic target groups or whatever, I finally put everything on one card and I said hey, I'm this surfer dude. I love this not as of course, not as much as my family but this surfing thing is my biggest passion.

[00:02:50] Let's combine this and since then, every this was like the missing puzzle piece and since then everything is going up of course when you're full time, personal trainer, especially in the beginning, there's it's like a roller coaster.

[00:03:04] It's up ups and downs but I don't want to die with a flat line, you know, it's been a ride so far definitely. I'm super happy to meet all those beautiful people because that's what's the whole

[00:03:17] surfing community is about it's about to me, it's about friendship, making new friends, meeting new people, new places, new cultures and yeah absolutely. All we're talking right now I'm super super honored to talk to you guys. No thanks Sasha like the surfing community is such a beautiful community.

[00:03:41] Like I was in I was into motorcycles before and now I went through a very serious accident I was a conecologist so as a personal trainer as well and through my eight years and nine

[00:03:51] years of recovery through that accident, I lost that community but then when I found the wind sports community through my brother and through Tom actually it opened my eyes to a brand new place and all these different kinds of people.

[00:04:04] We've talked about this a few times on the podcast, but it's I'm very happy that you're able to connect business to that that community as well. Yeah it's it took some risk for me. Yes for sure.

[00:04:18] And a lot of lots of wet interiors to finally made this jump and last year we've been to Costa Rica and I saw how the people are living this who are a video lifestyle and everything

[00:04:34] is laid back and to me there was something you know I always knew there's even more than just to me just being just um, exclamation marks it's not just being a firefighter but it never felt

[00:04:48] right to me because I was by accident getting into that job kind of because I didn't had a job so after my education as a car mechanic. So I had no job and my dad's hey come on go to a big huge company and there you are doing

[00:05:09] security guy in early late in night shifts you get good pay but you also have to do the fire firefighter thing besides that that's what the company requires and I was like all right let's do this

[00:05:24] and then I'll I split into this firefighter thing and yes I help people I help the lot of people I saved a lot of lives but it never felt right to me and now this is like I know I help people

[00:05:42] in a different way and the way that is better for my help for my mental health and yeah when I'm bringing joy to the people that's beautiful when I got messages from my clients for example

[00:05:55] hey I lost some pounds I can't straight away feel it on the water or I don't know I got blocked here now I don't have blocked hips anymore because I did something you told me now I'm

[00:06:08] doing my jive sped or whatever that's what's opening my heart yeah I was going to say that it it's something that I think is really overlooked especially that you know most when sport athletes are also family members and have you know full time jobs and stuff like that

[00:06:26] and they don't necessarily put a lot of training they don't have time or they just don't do it when they're on their normal kind of routine and so being able to you know do some

[00:06:42] training I can really improve how you feel as you're saying on the water and how you perform as well so maybe this is a good segue into what kind of things do you work on with people

[00:06:57] to me it's work out or surf that's the most important part I have a lot of clients who are in my surfing program which is called the fit for surfing program it's an online online program and

[00:07:12] I have to say there are a lot of weaken warriors as well they don't score on a daily basis but I don't want them to feel rested and they don't have to start at scratch or by scratch every time they hit the

[00:07:26] water so they should keep going where they left when they when they step off the board so I concentrate or put my focus on those strength endurance part mobility recovery is a big part as well as

[00:07:45] footwork out I have a special footwork on for example because so my my friend Bals came to me at the surface level and he was like man what can we do to my feet my feet are that broken from all those

[00:08:01] hard landings and two weeks later I was at the Engad in wing in Switzerland I was invited to do some workshops on stage for all those athletes I had a regular speech about the whole body

[00:08:16] and Bals was staying in the bag and he was shouting do a footwork out tomorrow for all those guys and in the morning before the competition I set on stage goedo was sitting next to me

[00:08:31] first McDonald's was sitting in front of me Jeremiah McDonald's who else Tito Angalea Paul Anavocna so I had all those big Max Robinson I had all those big names and we did it well I was I wasn't that excited but we were talking about until he

[00:08:51] said Max Robinson and I was like man that was serious he's always loved to shout out Max he's everybody from back home and he's doing some crazy things on the tour right now of course yes of course no I we worked together for already

[00:09:11] over four months oh that's awesome yeah as well so but anyway yes we yeah we did this footwork out and then it kind of took off and I got more attention

[00:09:30] into all those how to move your feet how to go to help to get help to feet and in the last in the last magazine of the German surf magazine which is actually the biggest

[00:09:41] wind surf magazine in the world I have five pages just for um help to feet and uh so yeah it's a five ability recovery and stuff so yeah I'm I'm very very proud of it

[00:09:57] oh yeah so it I mean can we go into a little bit about that like you want to go over maybe some highlights because there's a lot of people that are hopping into straps and they're

[00:10:08] winging and there's a lot of feet and ankle stuff that's going on so just kind of curious to see what you're just like I may be a high level overview of that the most important part whatever you have

[00:10:20] keep your feet moving all right even if you have a pain move until the pain and then you can still take the pain if it hurts too much take it take the the foot off the gas of

[00:10:36] course but moving is always good to have healthy feet and then of course I have a tennis ball always with me I step on the tennis ball because of tennis ball I can really recommend a tennis ball

[00:10:50] for everything on your body because of tennis ball has the perfect size to uh it gets in every back and it's very soft actually it gives in it's gentle and you can still find the trigger points

[00:11:05] and attack them you know and um if you're going too hard as I said the tennis ball it gives in and for example if you have a trigger point or something doesn't feel right on your feet

[00:11:18] please step on a tennis ball find this point and once you stay on it just keep moving your toes move your toes up and down up and down and then you put more pressure on the on the

[00:11:32] sole on the ball and you try to absorb the ball repeat the ball in imagine that you know and then once the pain is less then you find another spot and you do one more time and of course

[00:11:50] on the other foot that's something I can tell you as well another thing for example is wrap your heel so wrap your heel let's let's say it this way if you want to give movement into your left foot

[00:12:09] wrap with your left hand the left heel of your foot and put with the right hand on your fingertips in between your toes this might look weird in the beginning and it was very very funny when I did this with balls because balls is a surfer for life

[00:12:25] he has hands like this thick he has this thick hands and he has also this thick toes and feet and it looked actually funny how he tried to get his fingertips between his toes

[00:12:39] and then you have your heel blocked with your hand and then you just start moving the middle foot okay in circles you know and it will feel weird in the beginning but afterwards after you

[00:12:56] did a minute on left and then on right you feel like they are oh man they got some wellness they are feeling quite the tired and stuff and a lot of people put not enough attention to their

[00:13:09] feet because as well this is the longest distance from your brain to your feet of course we don't pay that much attention to them yeah I can see that and it's also something that people just take

[00:13:22] they just take for granted is that it's always going to be there and then it's also something that a lot of us will want to ignore as soon as you have a little bit of pain there because it's

[00:13:35] just something that it's there you're hoping it'll go away and then you still want to get that next session in there you don't want to take that break to look at it so those are some those

[00:13:44] some awesome points working with ankles are you seeing a lot of ankles because I know Max has gone through a few little ankle injuries the max had this every now and then he had problems with his

[00:13:56] with his foot especially when he was in the in the off season of Mexico in Baja California every now and then he had problems he rolled in his ankle or stuff and

[00:14:08] I always tell them keep your feet keep your ankles moving and don't put to don't give them a hard time but keep moving if they are still or it's a big tight in one position it's it's never

[00:14:29] good because the muscles are you have to keep stuff moving yeah you have to keep stuff moving definitely and so so you're based out of Germany so do you you have a you work with other professionals in

[00:14:42] your area and do that kind of collaborative approach or do you more or where do you work with your clients the mainly online or in person as well mainly online but as well I'm very

[00:14:55] my closest best spot is the browse down maybe some guys of you know are you an intermediate level wing for a look in for an epic adventure this winter if yes I suggest you reserve your spot

[00:15:06] for the wing foil expedition hosted by Agua Salada Baja California Sir Adventures this coming January this trip is going to be absolutely amazing it includes ocean front accommodations airport pick up and drop off fresh locally made food and snacks created by a local artisan al chef

[00:15:27] yoga messages five days of wing foiling and the best part over 100 kilometers of boat assisted just imagine the freedom and peace in mind that will provide I look will be one of your

[00:15:41] wing foil coaches on this trip so be a great time to know the enjoy the downwinders but also ask questions to approve your writing our trip will take you on different parts of love and

[00:15:51] tana and baja that you would not otherwise be able to access without a boat to learn more visit winglifepodcast.com and click on trips in the main navigation menu once again visit winglifepodcast.com

[00:16:04] you click on trips in the menu with only eight spots available we know it's going to book out fast so we recommend that you act quickly I'll see there. For about the brawl stunt on the

[00:16:14] Netherlands coast which is a two and a half and three or three hours drive and um there I have a lot of friends for example um pretty much a lot of wind surfers but there's this huge

[00:16:31] kite surfing school which is called the natural high and even those guys big big shout out through those guys because they are pretty much going into wing foiling like hard because we all

[00:16:45] know wing foiling is the biggest growing and fastest growing water sport and um yeah they do a lot for the sport and um I have a lot of people over there that I talk with and mainly I work with

[00:17:04] with the guys around this area one on one you know but also people are coming around not far from Germany but like in our drive was something to work with me do trainings here

[00:17:17] around the corner in the in the woods for example okay no fair enough so most of your client tell they're coming online so that's awesome for our audience that are looking um can we talk a

[00:17:28] little bit about your fit for surf program and kind of what how you broke that down and then kind of how you put all those pieces together because there's quite a bit for these sports.

[00:17:41] Yeah it's uh the fit for surfing program the idea was born um with a friend of mine he has a mini camping spot at the borough's dump his son is bodie camp and he's one of the best youth

[00:17:57] wind surfing free stilers and he said it's a brilliant marketer and he's like I was sitting in Zod ve a while the uh the world cup the wind surfing world cup took place I had a booth over there

[00:18:12] with your club positive vibes maybe you know this one as well and we were just hanging out he was sitting next to me and he's like hey man you're just doing this uh these high ticket

[00:18:26] coachings and stuff where you focus on them one and one maybe you can get the right of audience if you really create something for everybody that's very affordable and still very deep and everybody can get into it and uh this is uh this is when we

[00:18:49] created or brought up the idea about the fit for surfing program and I put the work in and he put my work into the members area for example and yeah it's weekly updated so this program

[00:19:05] is never done it's always growing I'm updating weekly with new workouts at least one work out usually for the defy wing and the defy wind which will be in three weeks I recorded for example foot recovery regular defy wind wing recovery regular workout and um

[00:19:31] a long distance mobility okay we work out for example so and I have all those different let's say it's sections so it's the guide bit work out where it's about could be a core workout could be a lack workout strength endurance grip strength everything that's

[00:19:55] needed for wing fighters wind surfers yes for fuel surfers as well and um and and kind of you know I know how the body is is working and now for example if we are if we bring this up right now

[00:20:13] in case you haven't noticed to everybody who's listening right now imagine when you are on that foil and you have the wing in your hand the whole unit is like a car the wind is the fuel

[00:20:27] which is going into the wing the wing is the engine alright and the foil and the board I'll like the tires and what keeps the tires rolling it's the transmission and you are the transmission

[00:20:42] all the power the wing creates is going through your body and if you are weak man you know you do not on flight mode early enough you're not fast enough you cannot make it through a gust

[00:21:00] you know what what I mean so absolutely work as a unit and we have to rely on our body as much as we can because the equipment is already so good so we just have to get the best out of us

[00:21:16] and that's why when we are doing when we are having strong legs healthy feet the strong core and for example the shoulders we have grip strength and all this stuff combined makes us the

[00:21:31] perfect transmission for the wing falling sport and this is what I'm taking care of in the program I also have this recovery thing you know where you can recover in between sets for example

[00:21:49] if you're weak and we're only don't score on a daily basis and then it's finally windy you're making it up to the to the coast and you can score a back-to-back session of course

[00:22:02] Saturday evening you feel like you've been run over by a truck how do you how can you how can you recover as fast as possible even in your small van yes for you hit the next session because I want you to have your batteries charged almost at

[00:22:21] 100% on Sunday morning before you're sitting back in their office on Monday morning but with bright as small because we love this sport so much and this gives me a lot a lot back

[00:22:34] and because of all this water sports sports I work with I also focused a lot of mobility and I never thought about how crazy mobility can get and I'm always on the hunt for the newest increase exercise to to get more flexibility into your spine into your shoulders

[00:22:59] into your hips healthy knees all this stuff and my mantra let's say it this way or my my slogan is work out a surf so you're either surfing which is in Germany surfing is wind surfing okay that's surfing surfing is wind surfing you're

[00:23:22] and the other stuff is a wave riding if you want pure surfer with paddling that's wave riding and then we have kite surfing and of course wind falling but anyway if you surf everything combined

[00:23:35] so either surf or you work out nothing in between all you're feeling sick doesn't matter I got you covered because I recorded guided meditations for you that will help you learning moves even faster reducing stress and for the athletes I have a pre-competition meditation

[00:23:56] and as well I have a pre-heat competition meditation because the pre-heat meditation have to be very very small and you cannot close your eyes and be as sensuous as you can because some people are running next to you and it can be very active but it's still focusing

[00:24:15] on you and get ready to get the best out of you be present in the moment and not in the future or in the past be in the moment and give the best out of you I also have the balance board

[00:24:28] work out as a bonus in this program so you can do a lot of things with your balance board as well so it's a whole thing and as well there's this life Q&A in those in those life Q&A's I go online every week

[00:24:44] and the members can tell me what their problems are give me feedback what can I improve and if the people are telling me hey I have this thing what about my lower back for example

[00:24:57] the client told me hey I've got some issues with my lower back no worries and as soon as as I have the time I record the lower back work out uploaded in the program so

[00:25:11] it's growing it's growing it's growing and it's the launch was on the 19s of December so it's pretty much four months now which is about 16 weeks something and it already has like around 30

[00:25:29] or 32 videos on oh wow that's good that's awesome because that's a lot of work to put all that stuff together yeah I'm still doing a lot of classes I'm also doing yoga classes for example

[00:25:44] and it doesn't matter I still have my regular PT's because I'm I'm landlocked and I have a lot of people who aren't surface as well to provide me with my bread and butter for example you know

[00:25:59] but anyway what was I saying? I love your stochman it's so cool the chat with you about all this stuff and like Tom and I have talked a lot about especially with just with a recovery

[00:26:16] because everybody goes through various elbows wrists and all this kind of stuff with windsurfing and same thing with winging like especially looking at shoulders like are you finding injury-wise now we talked about ankles and feet how are you finding shoulders or holding up tall this kind of

[00:26:33] thing and up her back? Strollers are pretty much the most complex joint in your body because it can move it in every direction and I'm always trying to create this awareness in every athlete doesn't matter if you're weak and warrior or pro athlete

[00:26:56] warm your shoulders up especially there are potato cuffs that's a very fragile thing and it's the thing that hurts that can be injured very very fast I'm a very very short guy

[00:27:11] um in Germany I'm one meter 70 I don't know how many five foot six something I don't know yeah something like that five foot six taller maybe seven maybe yeah something like this anyway

[00:27:30] yeah I'm short so and I still play basketball but to me it was hard over height you know and I was like like a pit bull I was always going through everything and being very quick

[00:27:46] and of course when there's a tall guy a seven foot guy and he's holding the basketball like this I already have to jump you know because I'm that small I'm that that's short so somehow I injured my shoulder okay my attendant insight

[00:28:09] anyway in this create a lot of awareness to put a lot of attention in this as well and for example if I'm writing training plans for my clients also for for example for Max when he was training in in Mexico and he should do some shoulder presses

[00:28:28] I always kept some reps in reserve okay yeah I don't want the guys to be to go at a hundred percent because I know how fragile the shoulder is and I rather have them do 20 reps instead of six

[00:28:46] heavy. You can't risk injury especially when you're on when you're on tour competing or even even for us who are more we can't or even kind of daily warriors kind of thing like there's a big

[00:28:59] push now towards like that 75 to 80 percent kind of workout range where you're not working out above that you can train more often because you're not maxing yourself out and then you will get

[00:29:11] like those incremental gains and they will slowly build on each other and boom there you go you're so much further ahead in that sense but you're a lot more robust and you're a lot more solid

[00:29:21] because you have that foundation. So I like kind of where you're going at with that because a lot of people they want to bust through and hit their one and two rep max which I've heard a lot of like

[00:29:32] more of an American and Canadian way of training but I've seen a lot of the Europeans way of training where we have a friend on in Vancouver and he was on the Swiss wrestling team and he said

[00:29:44] they would train daily and they would grapple for so many hours and he said here in Canada and the states he said you guys don't train nearly as often but him his body was a machine by the

[00:29:58] end 10 15 years it still is the muscle mass that he put on over 10 15 years of continual training and was by far what he would have put on by just pushing to one or two red maxes for sure.

[00:30:11] Yeah and it's practice makes perfect. Yeah that's it you have to put the repetition in maybe you see there's a Durknovitsky jersey yeah it's even science yes but anyway you met Durk

[00:30:28] yeah at his cinema premiere it was a Germany I was there it was awesome definitely but anyway and he said you have to take 10,000 shots from only one spot that you can yet that you are perfect

[00:30:48] and to take this into doesn't matter which spot practice makes perfect do it as often as you can and if you're in a gym control the weight and not let the weight control you so I have

[00:31:06] every client before I was still working have them high reps and have them learn the movement instead of all right let's hit your five rap max or something you know because I don't know

[00:31:24] what they are telling me upfront they can be the biggest pretended beast they are and anyway I want them to learn as decent as possible and I go over the reps because anyway

[00:31:40] if you are going on higher reps you are still have your muscle you still grow your muscle and especially it's like more a strength endurance sport and it's not a we need our strength for

[00:31:54] huge jumps and yes we can do this as well of course and we need this but most of the time we need endurance so I'd rather have to do I don't know around 20 reps for example

[00:32:12] well it makes sense and like Tom you've said it before right foriling just just makes your ripped right is that what you've said before foriling just makes you thought is that where you're what you're saying is that where you're applying something we need you yeah yeah I think

[00:32:34] especially if you're you know like enough to live somewhere with pretty consistent wind and you have a relatively big board there's once you've got things pretty gilding there's not an awful lot of cardio that goes into foiling I think especially compared to one surfing

[00:32:51] remember when I kind of transition to wing foiling and when surf foiling it was like man I'm really not in shape anymore this is rough and it's yeah I think it is less but having said

[00:33:05] that you know that's coming from my baseline was a lot of wind surfing which is extremely you know obviously it takes a ton of endurance and tons of strength compared to foiling maybe

[00:33:17] but a lot of people coming into foiling are not necessarily coming in this into about background and so getting your body it is still an endurance for today still a strength sport

[00:33:28] and as you're saying you are the transmission of energy between your wing and the water and the board and so you need to be kind of on your game and your body needs to be strong otherwise

[00:33:39] you're not going to be able to enjoy yourself as much or you're going to open yourself up for injuries and both so I'm you know hearing you talk about all this stuff it I kind of get this

[00:33:49] reaction of saying like okay so for people that who are this is their job right they're professional athlete or for people that have relatively little responsibilities other than maybe going to work or maybe working quite time how do you find the time yourself as a father

[00:34:08] and whatnot how do you find the time to work out consistently and what kind of things can you do on a regular basis at home? How much time do you kind of take out of a day to work out in all that

[00:34:22] kind of stuff for the average Joe's in the world? Yeah that's a perfect question and I got those people as well covered as well also in the fit for surfing program because not every workout

[00:34:36] can be 30 minutes or 40 minutes or an hour is something so it's work out or surf and at least you are doing a bit and at least a bit makes you better so if you if you are an office guy okay

[00:34:56] you you get up at six get your children ready get them to kindergarten or to school whatever then you're hitting the you in at eight you are in the office or maybe at nine and then you're coming home

[00:35:10] at six or whatever you've had a busy day you still have to buy some groceries maybe you are cooking because I don't know what else your wife is also still working you take care of

[00:35:23] it off the children ring them too bad you still want to work out hell no you have to be a maniac to work out of course but if you get up everybody before you hit the shower in the morning

[00:35:36] everybody has those five minutes you know and five minutes can be very exhausting if you are doing the right stuff and it's for everybody and it's a small steps and do them do them instead

[00:35:51] of art doesn't make any sense do it and that's what it's about and when you have to time then put a bigger work out and of course I have this or at least do a mobility training I have the

[00:36:04] six minute mobility training I have a nine minute call workout I record also those short workouts that you can do if you don't if you are not that motivated or you don't have the time or whatever

[00:36:19] a client or a member of the fit for surfing program for example told me man I'm not in a mood to do those workouts then I start doing the one workout I do a short workout and then I got into it

[00:36:33] and then I did a longer one so that's what it's about and I remember what I just forgot to say as I have all those people here around to provide me with my bread and butter,

[00:36:48] purse or training and stuff, still the biggest the majority of my clients are still bought water sports people surfing people and but my main goal is to have this fit for surfing

[00:37:05] game running as big as possible and to make a living just by that then I would record I would go life on a daily basis upload I don't know a ton of workouts a week today this is my true passion

[00:37:24] I love this I love to connect with people I love to talk to you guys and everything I do is surfing surfing the whole thing you know as you said Tom not everybody who has a surfing back

[00:37:39] started to surf so I have to tell you guys this story sure my dad's last win surfing Ty's trip was around two years ago I never thought man he's he's almost drowning

[00:37:56] what's up with him he's then he was 66 and he's like he came after 20 minutes he came out and it was March and March is still cold in here in Germany and he came out of the water

[00:38:09] and he's like he was desperately trying to get some air very exhausted and it's like hey what's up man this isn't for me anymore I start win falling it's the shittiest conditions and the

[00:38:27] shittiest lake you can imagine as soon as there is like eight to ten knots my dad is there and he's having a hell of a time every type he's on his foil not touching the water anymore

[00:38:41] and he is having a session because for him he's of course he's 68 right now it's too annoying to get the foil out of the water so he stays on his foil for four to five hours straight without touching land

[00:38:58] shittiest conditions and when the forecast looks kind of good and I know I can't make it to to the to the coast to the brow stum in in the next few days then I'm going there as well

[00:39:12] I rigged up my my four eight win surfing sail which is my biggest sail and the moment I touched the water I regret it I regret it so much that I drove 40 minutes rigged everything up went on the water and it's shitty wind direction from north to south

[00:39:35] everything changes between every five meters I don't know and it's like hey dad I'm out of here series this evening or talk to you later and then when he's in the car he gives me a call it's like

[00:39:50] man one just a best day average like no man so we falling it's perfect it's it's yeah it's very awesome addition oh yeah we've talked about that for sure because you'll go and

[00:40:09] time you mentioned that too right if you look at Ottawa or Montreal you know kind of the home cities where the look in I are from it's kind of like what year describing it basically like the

[00:40:18] city is possible conditions it's super shifty really gusty shop you know like current and it's basically never windy unless there's a thunderstorm and it's so much fun winged forling compared to anything and you can be riding you know you don't need to be on

[00:40:38] formula gear you can actually be on something that's small in light and fun to be riding and you make the most of the conditions that you have. Last time I've been to Lake Gada

[00:40:50] I was like mmm I don't know they don't have it's not windy enough if I I hadn't I didn't had my wind surfing gear with me so I went to the Dootone Pro Center and I was like well

[00:41:04] um I actually don't want to want to rent a sale which should be around six and a half square meters I was like hell no I'm going wing falling I took four and a half Dootone Slick

[00:41:18] and I was having a hell of a day it was just awesome you have fun the whole time flying and we wouldn't serve it was kind of just standing there around you know.

[00:41:33] Yep yeah totally I just saw I just saw a clip from a sense of our that are that are in haterus right now haterus is kind of that chain of islands or one of the islands in

[00:41:44] the can of islands that are just on the east coast of the United States and you have this kind of sound so basically a body of water between an ocean and and on land mass it's kind of divided

[00:41:56] by island and anyways this is kind of the right time of year to go down there basically the entire population right down there right now is French speaking because half of Quebec goes down there to go

[00:42:06] on surfing and yeah yeah it's kind of hilarious but anyway so I just saw a clip from them from one of the guys there when surfoyling and in the clip you kind of look at what's going

[00:42:20] on around them and there's like you know two or three one surfoylers four or five wing foilers and they're all kind of buzzing around having a good time and there's another maybe like three or four one surfers and none of them are moving they're all kind of like

[00:42:35] back in the water and not moving and that's a pretty windy spot you know so anyway all to say I think both sports are great and they both have the place but I think for people

[00:42:48] or maybe not it's physically said as they used to be or in conditions that are pretty mediocre if you haven't tried winging yet and you're still listening to us talking about how great it is

[00:42:58] you're really trying to get it back yeah totally agree totally it's it's been so much fun or it's been it is it is so much fun and when I when I started to put on my focus on

[00:43:19] wing falling wind surfing and all the stuff as a personal trainer there's a small small brand who is just renting their own equipment which is inflatable boards for example and wings

[00:43:32] to people and they wanted to try me to have me try it and they just sent me their kid over and I could have it for two or three weeks of course there was no wind around so we went into

[00:43:51] into a small harbor next to the Rhine River this little dove in the this little of harbor we went there and we had a friend of my dad who has a motorboat and he was pulling us so that we could

[00:44:06] get on the foil and he didn't had a mounting point where to mount the leash so the leash was actually underwater so we were always dragged down kind of or pulled down and I didn't know how to figure it out

[00:44:25] but I had my first light face how you call it that was your first experience on a foil exactly oh cool no actually yeah actually my first my first experience on a fall was wind surf wind

[00:44:44] falling okay we were three tax but yeah and then wing falling started to me it started also like two years ago in 2001 okay yeah okay okay how did that feel like your first flight on that foil was that

[00:45:03] just this crazy buck and bronco like everybody else is saying or how did that feel um first we're horrible at the bravestum okay and uh then I had another couple of times

[00:45:20] there were like all this like like a dolphin kind of roller coaster but through my my work and I know how to have my body to have my body on a control and did a bit a lot of coordination

[00:45:40] work and I knew all right right now I have to put more pressure on the nose or on my front leg to keep it a bit more stable to me that's what I found out um next time was as I said at

[00:45:55] Lake Gada when I rented the this wing falls kit and this was the first time where it went perfect like Lake Gada the aura which is the thousand in the afternoon windwaves can be it can be very choppy and it was totally different experience to

[00:46:19] go straight and it was just fun I straight away learned how to tack yes I had to add the touch downs I didn't tack through okay but with that time as well I broke my rip because uh it was already

[00:46:38] cracked but it totally broke when I tried to jive had too much pressure on the outside railer kinder yeah and you fell in with the foil yeah with my chest that was oh not that great oh

[00:46:57] no that would not be that great yeah I broke my rip anyway and every breathing was like ripped on rip it was horrible and from that we went to Venice we went to Florence

[00:47:14] and we had this small Italy trip with my family in our van and we had to stop it because we had to go home because I could hardly breathe anymore I was under such huge pain but anyway

[00:47:30] here I am ready for the next stupid thing no you're tough you're tough you guys are built tough over there you're not Canadian soft I don't know how soft Canadians are but when I'm training with Max he's

[00:47:47] beast I love Max is a beast yeah he he he he's taken his his stuff to another level he was saying this year he was really stoked about working on and I think he even tried he posted that video

[00:47:59] not that long ago about was it as double front or as double back or something that he was working on double back yeah yeah and he he also I don't know if he was the inventor but he also did

[00:48:15] switch kono which is actually a wind surfing freestyle move where you are going toe side then you already switch the kite and then you jump up into the wind and doing 180

[00:48:31] into the wind light yeah and you also did it like scope for everybody who knows it from the free styling then you turn back into the other direction hot to explain right here for podcast

[00:48:43] you have to watch to check out Max Instagram yeah you can just follow Max and Instagram and we love watching them on tour so all that's pretty excited so you kind of loved this wind sport

[00:48:57] love wind surfing and then we're able to connect those kind of passions so if people are looking for this program how do they find it from you so where do they go and how do they start because

[00:49:10] fitness it's easier obviously if you start it slowly and then you just maintain that part of your daily life so where could they go and connect with you they can connect with me on on Instagram

[00:49:21] longer personal training or longer personal training dot DE and then you find it you can you can sign up for the fit for surfing program and yeah as I told you upfront of course I'm always thinking

[00:49:37] about everything so it's 30 years monthly you can also unsubscribe but anyway for all of you guys I have a promo code which is wing cabinet letters wing 15 and for every payment you get 15

[00:49:57] percent off oh that's awesome no if thank you for that for giving that to our listeners absolutely because getting into these sports like I know we're always thinking like some of what I'm 40 this

[00:50:08] year so I think in oh 75 80 years old you want to still be doing this stuff and when I'm giving lessons I'm teaching on Vancouver Island a lot of my clients are 50s and 60s and so there's a lot of

[00:50:23] things that would be great for them to start doing at that age to bulletproof their knees work on some ankles work on some flexibility and mobility so I'm stoked that you're having something that's specifically tailored for this sport it's great because you have the experience

[00:50:38] of both things so tie nut together is awesome thank you thank you so much and yeah but anyway if you want to have a glimpse of what could this fit for surfing program look like for example

[00:50:53] there's this defy wind recovery workout on YouTube you can you can watch this is a free workout which is also in the fit for surfing program but I uploaded it for everybody who can do the recovery

[00:51:06] work and if you're joining the defy wind or defy wing which is the biggest wing wing foiling race in the world but anyway check out my reels on Instagram there's always some crazy stuff

[00:51:19] for example if you have weak knees I'm always aware of that I'm always looking to help everybody getting stronger um legs and for example there was this Italian guy two two months ago back

[00:51:36] or something who just wrote me hey um I got diagnosed with a very very bad back injury and the doctors told me I couldn't wind surf anymore and but through you I didn't gave up

[00:51:56] I did all the exercises in your from your reels it worked and I'm back on the wind surfing stuff uh thanks to you I will never forget them and this is like holy fuck this is the

[00:52:10] sorry I said that man or you can do whatever we we cousin Germany a lot especially I am but anyway um there was actually touching my heart this meant a lot this is like wow

[00:52:28] like the highest level highest level of achieving something uh business wise if you really are affecting the lives of something and really make them into something really really great give them

[00:52:41] hope and stuff like this not just okay we are taking big amount of weight of your body fat um something like this but if something if doctors gave somebody up and through me they

[00:52:58] they are coming back they're having a comeback and they love the sports we all do and they can do that or keep doing them this sport that's a great all that's a that's a job well done

[00:53:13] and that's something that anybody working with regarding to helping people achieve their dreams and goals that that's that's why you do it but that's why you're supposed to do it at least

[00:53:23] because that kind of what makes you feel so good about it exactly exactly that's uh and and he wasn't a client of mine you know he was just a follower that's okay that was huge

[00:53:35] and that's that's good feedback as well for all your exercises and other thought and time that you put into them yeah exactly so um to me even recording a real or something this is this is also my

[00:53:48] passion because it's all to this surfing community and uh interacting as I said talking to you guys talking to whatever even commenting on on Instagram about stuff and of course if you have a

[00:54:04] family with two children a wife and a small dog it's to me it's hard to step away from it in the evening for example I was a little in my business what cannot be developed and

[00:54:21] the brain is always running I know so mornings for you seem to be the best to get your stuff in and then that's what you're kind of saying yeah mornings uh kind of when the trouble is up as well

[00:54:34] there is no but I have to put them to the kindergarten or to the school fair enough yeah and then I have my my PT's as well my personal trainings my classes I give an in between I I'm also giving classes in uh in homes for disabled people

[00:54:54] okay and this is something I really have to mention this is beautiful like those people are giving back like crazy and I love this so much and uh even if the faithful surfing would provide me

[00:55:09] totally and nothing else I would still do this because I love this so much yeah this is what where I'm going as well doing those workouts and every now and then I have a time when the

[00:55:25] kids are on a play date everything is calm I'm going into my living room which is more like a studio set up yeah and then I start to record a video maybe real whatever or just hang around

[00:55:43] in making those videos better creating chapters in every uh video work also they can skip from exercise to exercise if they want and then doing some nice thumbnails but that's just

[00:55:59] nice to have a vacation yeah that's a vacation for sure and where do you get your ideas you get it personally from from your clients from people on Instagram from yourself like if you go out

[00:56:10] on a session and you're like okay so this is something that I found could it would be really important to add to my program how do I grow usually yeah it's it's pretty much I'm listening a lot

[00:56:23] to my body how do I respond how I'm trying a lot when I'm on the water I'm trying a lot how do I improve how can I approach and you move in new trick or whatever what can I do

[00:56:38] and which muscles are involved for example and then when I'm off the water I'm doing a lot really a lot of coordination exercise in coordination exercises are always looking like that's easy for everybody but come on coordination is not that exhausting not every coordination exercises that

[00:56:59] exhausting for your muscles but you are tired anyway because your brain is working on beast mode if you do in coordination workout stability balance stuff and then of course I have my sources some inspirational channels I follow for example and I'm always trying the sites that I'm always

[00:57:26] trying to educate myself as you can see this is black roll back everybody knows those former allows from black roll which is a German company yeah I I worked with them kind of a bit

[00:57:45] and they provided me with all those tools I did some some certificates licenses from them as well to educate myself and I read a lot really like a lot and this mental stuff to me is a big

[00:58:07] big thing when I talk to Masilya Ground the current wave world champion in wind surfing he told me or he agreed that the mental training or the mindset is at least 50% if you are competing

[00:58:26] and I totally agree and it's so yeah as I said I did a lot of meditation I really really are into biohacking a bit and I want to know how the brain is working

[00:58:42] how can I learn moves even faster and if you guys are still listening to us after an hour he is your special secret woo if you have the chance to score two sessions a day

[00:59:00] take a nap in between if you want to learn a new move start to learn a new move go to the go to sleep take a nap around an hour or maybe 90 minutes and then take the next session

[00:59:16] and you will learn the new move twice as fast as the others because it's the short term memory which is like a new USB stick this is where all the stuff goes on which you learn in the first

[00:59:35] session but this USB stick has to be transported to the hard drive to the long term memory and this takes and then it's learned if it's on the long term memory then it's it's learned and what do you need you need slow brain rays people don't know that

[01:00:01] so take 90 minutes which is usually a whole sleep cycle take 90 minutes and then the tech the water again and you will learn moves twice as fast hmm never heard that that's a good point

[01:00:16] yeah so I'm I'm actually a boring guy I'm I don't I'm vegetarian almost vegan I don't party I don't drink alcohol I try to get my eight hours of sleep in I don't drink coffee or coffee

[01:00:34] in after 2pm because it still can have effects on my brain waves and sleep I'm actually boring for the average show they don't know what to do with me and can be annoying for my wife as well when I'm going

[01:00:50] hey Lisa did you know that if you drink alcohol that's about and she's like shut up man let me drink my alcohol yeah let me have my my glass wine and shut up it's like all right okay

[01:01:12] but but that's but you're working with athletes and athletes have that mindset and they're trying to bring in as many nutrients and their body as to be able to maintain peak performance maximize their recovery and you just can't do that while you're throwing for foreign poisons foreign toxins

[01:01:31] voluntarily into the system like it's it might not slow it down that much but one friend of mine who did I think it was like a photo shoot so he was down to a very very low percent body fat he did the

[01:01:44] photo shoot and then he said I just started drinking casually and he said alcohol was one of the main things that changed his physique was that and he said I didn't even drink that much but he said it was

[01:01:54] just a little bit of of in there that would drastically change that so it was like all these little things that we tend to put off to the side of the ignore they're all very important to maximize your

[01:02:04] peak performance because for all those pros they're all competing closer that same level so what's gonna help max get to that next piece is at the brain piece is it the fact that he's been able to

[01:02:15] rest strength coordination mobility like all of that stuff kind of comes into play totally totally and the thing is to me what I've learned is yet your eight hours of sleep in especially if you're an athlete yet your eight hours of sleeping eat well

[01:02:35] and here's another hack for all you guys if you also want to lose a bit more fat or faster get up in the morning and jot down two glasses of water straight away imagine yourself as I said

[01:02:50] you were the whole unit you're the transmission but now imagine or compare yourself to an engine engine our only runs smooth with oil so does your body with water so and you are hydrated after if it's working everything fine eight hours of sleep you are pretty much dehydrated

[01:03:17] so to get your metabolism run as regular as it should jot down two glasses of water and you don't need your morning coffee because the system is going up like hell like crazy and you will lose fat faster than then you would without drinking

[01:03:42] two glasses of water yeah you need to maintain proper adequate levels of fluids or else you're just going to maintain absolutely and what do you do for food if you want to talk a little bit

[01:03:53] about that like are you bringing in a variety of different nutrients that help with inflammation and help with kind of recovery that kind of thing oh yeah um blueberries blueberries are the thing

[01:04:05] every morning after I have my two glasses of water I have a full hand of blueberries I love to eat them but I don't have the time because kids want to eat breakfast I have to get

[01:04:16] their meals for school, kindergarten whatever I take them and I throw them into my throat and at least I have my anti-oxygen no anti-oxidants yes oxidants yeah okay so I'm sorry listeners for my English

[01:04:38] yeah that's okay so I have those in because they help with recovery a lot as well and that's what I'm telling everybody I don't want to push you to go plan-based vegan or whatever yes it has positive effects on the climate on on the lives of animals

[01:05:04] of your health as well on the planet doesn't matter as I said I don't want to convince you to push you in some direction but think about it a piece of me can stay up to four days

[01:05:16] in your guts until it's digested so you rather have this energy because digesting needs a lot of energy you rather have this energy ready for your next session on the water so instead of having bacon, ham, sausage or any kind of meat in the morning

[01:05:38] rather have a plant-based meal like porridge have some blueberries in some cinnamon and some walnuts for for example porridge oatmeal have a plant-based breakfast and of course if you still love steak or fish or whatever do it afterwards to have a high protein

[01:05:59] source in okay you know this is what I can recommend have plant-based in the morning at least so that the digestion is not that busy and better used as energy on the foil hey hey I have a lot of stories well we're here to listen to this story

[01:06:27] yeah so yeah go ahead I'm preparing or getting everything organized for the surface civil which is the biggest wind surface civil in the world it also has some wind falling action

[01:06:47] over there and that's where I'm heading in three weeks as well it's on the same date like the Defeeling okay and over there I have some I have a small booth I have speeches on stage

[01:07:05] and that's where I want to promote this is the first public announcement hey I'm here the fit for surfing program is here let's get it and yeah as I mentioned it in upfront I'm working with

[01:07:23] Excel as well and we will do a give away okay you can win a wet suit so I know that suit where do I fly to I see him I think it might and then it might be too far and I

[01:07:41] sweat too then fly to the distance but he won't make that shape you that's the thing hey look before but before you go I want to learn I want to have you been to Defeeling have you done that

[01:07:56] no but I love to maybe do this next year it's crazy I know yeah like when I just started win surfing I was five years into it or whatever then I saw that

[01:08:10] I got all emotional because I was like whoa look at all the people and I think that would be so cool to take part in eventually and yeah just wasn't sure if you had done and competed or

[01:08:20] they have wings as well now yeah they are the wing race has the same distance imagine 40 kilometers 10 kilometers each tech this is crazy this is so crazy and last year I

[01:08:44] guess they had about 300 wing fighters starting all at once okay wow I get in a who I must be I'd rather try it so so much different gear yeah so much and I also have clients who are going there

[01:09:04] and I'm super super excited how they are doing they are also weak and warriors but they are pushing and it looks very very nice and I thought about I told my wife already hey maybe next year

[01:09:19] we are going to friends because it's very nice and warm it's south of friends and I talked with like client hey Defeeling it's nice we will go there maybe I told my wife it's warm and he's like

[01:09:33] no it's Tramontana wind it's very very cold it can be like 10 degrees like all right okay you can see how this turns out you mean you saw the forecast and it happened to be that I was

[01:09:49] going to be 30 degrees that week and when you get there it's magical not but you never know it could be you could get a heat spell could be yeah I will if not too though it normally I think

[01:10:01] it's some good wind there crazy wind yeah yeah well they had last year they had gusts up to 16 knots wow wow it's not the in this thing especially on a wing like whoa and imagine 40 kilometers

[01:10:22] two races a day wow so this is why I really created this stuff also for the fit for surfing program so if people are there to get them ready hey I know what it takes

[01:10:40] to have your hip flexors on point for example because you are maybe a bit more in a tough in position when it's new key and you're making yourself small for example for wind surfers

[01:10:56] well they are having maybe a seat harness instead of a weight harness maybe they have a different direction how are you knees 10 kilometers each direction no we you have to avoid cramps you have to be upfront what are your arms are doing and all this stuff I am

[01:11:17] I took to record some workouts for this one as well and of course in between races or between days you can do the death fee winters recovery workout on YouTube as well it's free for

[01:11:29] everybody oh perfect well hey Sasha man thanks for thanks for joining us thanks for chatting about all this stuff because there's a lot of people getting into wind falling fitness is one

[01:11:41] component that is extremely important and it could not only a save your life but it could be drastically improved the fun and the stuff you can do on the water so I really appreciate your time to the

[01:11:54] you're welcome you're welcome um and to tell the audience one more thing I'm focusing on or I help everybody to make your body feel like you serve every day even if your equipment stays untouched your a while the next day you feel like you've never left the water

[01:12:19] so yeah and this is what I had I thought right to the goal I tried to reach with everybody and it doesn't matter if you're weak and warrior yourself only five or four times a year

[01:12:34] or four or five times a day doesn't matter this helps everybody absolutely so what we're going to do is we're going to put up your code so that our audience knows and then they can get to it

[01:12:47] and start your program and I think that'd be sweet that'd be so sweet but anyway guys if you don't have anything left to say thank you thank you so much I know it's

[01:13:02] are you in Vancouver? I am in I'm in Ottawa Tom's in Martinique so it's on it's 4 it's 430 pm here but 435 6 7 8 9 oh it's 10 30 for you you're getting late yeah yeah good it's fine so I still get my 8 hours in I love that nice man my wife died no

[01:13:35] everybody thanks for joining us thank you so much thanks for joining Tom and I in this episode we hope you enjoyed it and we'll see you next time