SurfSET Fitness

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Even before I ran the New York City Marathon, I was bored with my workouts. I’m not someone who stays in an exercise funk for long, so I switched things up: I tried TRX, looked into CrossFit, and bought a Groupon to Boston Sports Club. I’ll try just about anything to spice-up my workouts, so when Sarah from SurfSET Fitness contacted me about taking a class, I jumped at the chance.

BOARD of the same old workout? Yep, exactly.

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Yesterday, I had the opportunity to try Surfset Fitness, a new way to workout like a surfer. Obviously, I was intrigued (and excited) by the concept, but I’ve never surfed before, so I wasn’t sure what to expect. I’ve always wanted to try surfing because it looks like a lot of fun and, from what I’ve heard, it’s a serious workout with awesome muscle sculpting benefits.

A surfer is lean without looking weak, and muscular without the bulk. Sharp muscle lines are perfectly symmetrical, and overall body balance creates that enviable athletic physique.

Yes, I would love to have the body of a surfer.

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SurfSET recently hosted a launch event for bloggers, but I was unable to attend, so Sarah offered to give me a one-on-one intro. We ran through a 30-minute “taster” session that used different moves from each of the six focus classes that make up the SurfSET program:

Core: Carving, Single Paddle, Double Paddle, Pop Up
Lower Body: Drop Knees (Lunges), Water Walkers
Cardio: Sprint Paddles and Wave Runners
Upper Body: Overhead Kicks, Board Dips, Duckdive Pushups
Plyo: Surfer Quick Feet, Pop-Up-Downs (Burpees)
Abs: Shark Kicks, Leg Lifts, Side to Side Paddles, Longboard Planks and Plank Hops, Turtle Crunches

As you can see, SurfSET is a high-intensity, full body workout. All of the moves mimic what a real surfer does on a board in open water, so the paddling, for example, builds shoulder definition, strengthens the lower back muscles, and increases cardiovascular fitness. It also left my arms screaming for mercy! I could barely hold my iPhone after class! Additionally, all of the up and down movements (pop-up maneuvers) engage the core and chest muscles, which helps to build explosive power. And the actual process of standing and riding “the wave” increases leg strength, flexibility, and engages all of the muscles. Three words: full body workout.

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The SurfSET board is what really sets this workout apart from anything I have ever tried. It sort of reminded me of a mini Pilates reformer with a surf board strapped on top. The board is really unstable and moves side-to-side, so you’re constantly engaging your core muscles to help you keep your balance.

Quick SCIENCE lesson: The SurfSet board is an example of a proprioceptively enriched environment, which means it’s unstable (yet controllable). The instability of the board challenges your internal balance and stabilization, which makes your body (and brain) work harder.

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The handles at the top of the SurfSET machine are pulleys, which mimic what paddling would be like in open water. Those are what killed my arms.

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After trying SurfSET, I can see how real surfing would be the perfect workout since it pretty much gives you everything (strength training + cardio) you need to build lean muscle and burn fat.

I’d definitely do this workout again. Obviously, I’m not a diehard surfer, so I’m not sure I’d pay extra money to do it, but if it was a class offered at my gym (which is the goal of SurfSET), I’d be there in a heartbeat. It was a TON of fun and it spiced-up my workout routine!

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From now until November 19th, SurfSET is offered at Boston Athletic Club (BAC) and you can get tickets online. (SurfSET is independent of BAC, so you don’t need to be a member to try it.) I thought you guys would really enjoy this workout, so I asked Sarah if we could offer a discount on tickets and she she agreed. Just enter “CNC” at checkout for 25% off tickets!

NYC friends: SuftSET is coming to you next! You can see all of the SuftSET tour dates and locations here.


I’m not feeling well (damn marathon sniffles!), so I slept in until 7:00 this morning. I woke up thirsty and not very hungry, so I chugged water and waited for my appetite to kick in.

Around 9:00, I finally felt a little bit hungry, so I made breakfast: Cheerios (generic brand) + Uncle Sam cereal, banana slices, and soy milk. I usually can’t eat cereal for breakfast because it doesn’t satisfy me, but it was the only thing I craved this morning.

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Be Thankful Challenge

I’m (very) thankful for being able to work from home. It’s been a real blessing, especially when I am sick.

Starbucks Buy One, Get One Event

From now until November 20th, Starbucks is hosting a Buy One, Get One Event!


Grab a friend and head to a participating Starbucks from 2:00 – 5:00 PM. When you buy one holiday drink, you’ll get another one of equal or lesser value for FREE! Anyone want to get coffee with me?

Extreme Burn DVD Giveaway

Thanks to everyone who entered the Extreme Burn: Total Body Interval Training Giveaway! Here’s your winner:

Adrienne H.

I love Jillian Michael’s 30 day shred – I have yet to come up with excuse for not exercising 20 minutes! Plus after the 1st set I can say I’m a third of the way through.

Congrats, Adrienne! Please email me at with your full name and mailing address to claim your prize!

Question of the Day

Have you ever tried surfing? What do you think of SurfSET? Does it look like a workout you’d want to try?



  1. That sounds like a lot of fun, I would totally try it if it was offered in my area. I love trying different workouts b/c I can get bored easily as well.

  2. This.Is.Awesome!!! Who comes up with all these amazing ideas to get people active in super fun ways? I bet you would be so sore after a session from using muscles you’re not used to using.

  3. Pingback: Upper and Lower

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