Courtney Conlogue in Workout Gear Dances, Says "Let it Flow"

Courtney Conlogue, an American pro surfer, posted her dancing and vibing in nature on Instagram captioned, “who else does this in nature? Raise your hand haha 🤷‍♀️🤣🙋‍♀️💃 #letitflow.” The California native started surfing at a very young age, leading to her being the youngest on the USA Junior Surf Team. She has the same vibrant energy, drive, and dedication, when it comes to approaching her health and wellness routine. Here are some habits she’s formed to stay in great shape.

1. She enjoys surfing

Courtney Conlogue/Instagram

Of course, surfing is a big part of her workout routine. It takes practice! “I love the elements of nature and its unpredictability. I also love how surfing brings you to travel the world and explore with sport,” she said to Surfgirl Magazine. “Of course I love it or else I wouldn’t do it. Surfing is what I am meant to do. I have loved it since the start. I think any athlete is stoked when they can do their sport for a living.”

2. Her health is important to her

Courtney Conlogue/Instagram

Her health is always at the forefront of her mind. “My health is very important to me,” Conlogue said. “Of course, what I eat has a direct affect on how I am feeling, my personal performance, mental focus and awareness, training routines, energy levels, sleep patterns, and quality of life.”

3. She works on her strength

Courtney Conlogue/Instagram

She works on developing her strength. “I do a lot of various exercises and I spend a lot of time staying fit to prevent injury and to be physically and mentally prepared for my events. I took up prone paddling after my ankle injury. It’s incredible for upper body strength and endurance. I’m going to keep up with it because I really enjoy it very much,” she said.

4. She keeps her workouts interesting

She likes to mix up her workouts. “I do many different exercises with weights, TRX bands, stability work, core strength routines, cycling, swimming, etc. I go to a gym that specializes in gymnastics too. There are many different ways a surfer can increase their abilities in the sport. The list actually goes on and on! I enjoy trying new things and discovering other alternatives to keep it exciting and evolving,” she said.

5. She stays in the moment during competitions

Courtney Conlogue/Instagram

She aims to stay in the moment. “To be honest I just focus on the moment at hand and being in the now just before my heat. Of course there are several things I do the morning of the event to get my body ready. I always have a warm up session the morning before the call of the day. There are many routines with different equipment to ready my muscles and mind. Since my ankle injury many of those routines have changed and I’ve learned a lot about doing things smart,” she said.

1. Dance-Based Workouts

Slater’s workouts are, unsurprisingly, dance-based. “I love to do workouts such as bar method training, which is the perfect mix of Pilates, dance and cardio for me,” she told New Beauty. “While the DWTS tour is happening, we get a lot of cardio in just by doing the show, but all the female dancers usually still went to the gym together during the day. I like to do leg lifts out to the side and behind me, alternating each leg. To mix it up, you can add some push-ups in between changing sides so you can get a more complete workout. Planking is the best for a strong core!”

2. Water and Warm Ups

Slater stays hydrated and always stretches before and after her workouts. “I try to drink lots of water; it’s such a key element to staying healthy and active,” she told New Beauty. My football legend celebrity partner Rashad Jennings took over our daily warm-ups and we did lots of hamstring stretches through a series of drills over a 20-yard stretch. I also needed to warm my neck up a lot too because I am most prone to tight shoulders and neck twinges!”

3. Rest and Recovery

Slater is careful to allow the right amount of time for recovery after dancing. “It’s hard to maintain an injury-free body when you are doing that amount of dancing,” she told Richmond Family Magazine. “We travel with a physical therapist, Sandra. She warms us up, provides us with ice packs and stretches us out. She works on any injuries or stress on our bodies.”

4. Movie Dreams

Slater would love to make more movies. “I definitely would love to act even a little bit more and put my foot into the door there,” she told Nicki Swift. “I feel like dancing and acting are so closely linked in the sense it's a form of expression, and that's probably why I became a dancer. I wanted to be an actress first so doing Mamma Mia! was so fun for me, getting to work with Meryl Streep.”

5. Hair On Set

Slater is thrilled with how the beauty department on set takes care of her and develops amazing new looks. “The hair department at DWTS is no joke!” she told New Beauty. “They seriously have everything you can think of that involves hair. Hair pieces, products, heat tools, nets, accessories, wigs and the list goes on. One of my favorite looks was a dreadlock look that I did while dancing a mambo with Tommy Chong. Mary who is the head of the hair department added blond dreadlock clips to my hair and crimped my natural hair in between it for a really voluminous ‘Islander’ effect. I loved it!”

Lana Condor, star of the To All the Boys franchise on Netflix, should make a new movie called To All the Tacos. She enjoys some, while wearing a bathing suit in a beachy locale, in a series of Instagram photos she just posted. “Merry Christmas Eve little tacos,” she captioned it. How does the star stay so together while having so much fun and working so hard? Read on to see 7 ways Lana Condor stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. This is How She Stays Grounded

“I try and read every single day. It grounds me and makes me feel in control. And I absolutely love thriller novels, so it keeps me entertained. I also feel like pleasure reading everyday keeps your brain active and your body calm. I also drink at least half my body weight, in ounces, of water every day. Staying hydrated is such a must- and I genuinely feel better when my body is fully hydrated. And I two walks a day, with my puppy, is always a must. Of course, for Emmy, but also to keep my body active and fresh air always makes me feel better. Some days, when I am having a really hard time waking up, I'll go on an early chilly walk with Emmy and it sets such an awesome energized tone for the rest of my day,” she told E! Online.

2. She Works Out Using Virtual Reality

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“Honestly, my favorite way to break a sweat right now is playing VR. We got a virtual reality headset, right as everything was shutting down, and it's been AMAZING during quarantine. There are so many games that make you work up a sweat and it's so awesome. I am genuinely so sore after I play,” she told E! Online.

3. She Tried Zumba During the Pandemic

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“Zumba is a fitness program that combines Latin and international music with dance moves. Zumba routines incorporate interval training — alternating fast and slow rhythms — to help improve cardiovascular fitness,” says the Mayo Clinic. “Zumba is an aerobic activity that can count toward the amount of aerobic activity recommended for most healthy adults by the Department of Health and Human Services. The guidelines recommend at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.”

4. She Has a Trainer Who Gets Her

Matt Winkelmeyer/2021 MTV Movie and TV Awards/Getty Images

She and trainer Paolo Mascitti have an understanding. “If my body is so sore and I need a day off, he's so understanding about that,” she told Self. “My mental health is the priority, and my mental health is always better when I am active. But sometimes when your body hurts, you're like, I can't do anything, I don't want to get up. And so he's very patient. If there's a day that I feel the need to be a little bit more gentle with myself, he's great.”

5. She Likes Group Classes

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“I always do a little bit better in a class setting or in-person, just because I think that I have a competitive nature in workout classes,” she told Self. “So I feel like I can really hit it hard.”

6. She Celebrates Good Times, Come On

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“Whenever [her boyfriend] Anthony [de la Torre] and I finish a workout or finish doing something that will better our physical bodies or our mind, he makes us clap and validate ourselves. We put on... I think it's called ‘Celebration,’” from Kool and the Gang, she tells Bustle. “He puts on ‘Celebration’ on speakers around the house. We're supposed to celebrate ourselves for 30 seconds or a minute because, he says, you have to tell yourself to celebrate these small steps that you've taken to take care of yourself. So when I finish working out, we clap and dance. It’s awesome.”

7. This is Her Wind-Down Routine

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“I’m the type of person who works out in the morning to get it over with, because I know that when I get home, I just want to take a bath and eat some pasta and watch a show. So that’s what I do. Anthony… and I have been doing these incredible magnesium CBD baths every night. That’s been really amazing for my muscles because I’ve been working out more to get ready for my next movie. With everything our bodies have gone through in the past year, it really is so important to tell your muscles that it's OK to relax and to let your body heal. So I highly recommend tub time,” she tells Bustle.