Professional surfer Brianna Cope took a break from the waves to hit the ground running with friends. Cope, 33, shared pictures of herself wearing black shorts and a matching sports bra, flashing the peace sign at the camera. “The worlds funnest race ever😂✨❤️ this race has a mix of whatever you want to do! Run a 5k, half, full marathon or an ultra. You make the rules 🤪 I did a half marathon mixed in with sauna sessions, talking with friends and making new ones! what a special event @jesseitzler @devonlevesque 🫶🏼,” she captioned the post. Here’s how the athlete takes care of her health and happiness, inside and out.

1. Super Surfer

Cope was born with a birth defect on her left hand, which made her childhood difficult—but she now feels it gives her an edge with surfing. “I think I'm faster at paddling because I don't have fingers so I don't have any drag,” she told Olympics.com. “I'm really fast. It's my superpower for sure.”

2. KT Tape and Spotify

Cope swears by KT Tape and Spotify for workouts. “This has been a huge essential for running!” she told Wellworthy. “This tape has been essential for my running routine, providing crucial support and stability to my muscles and joints while also promoting better blood flow… From working out in the gym to a drive to go check the waves….Spotify is always on repeat.”

3. Go-To Supplements

Cope takes supplements as part of her wellness regimen. “I’m always on the go so making sure I get enough protein throughout the day is so important for me,” she told Wellworthy. “Making my morning oat milk cappuccino is one of the first things I do each day. It’s a must. I’ve been using LivOn supplements for 6 years. Right now my go to is Magnesium before bed, and B Complex and Vitamin C in the morning.”

4. Resistance Training

Cope does strength training sessions at the gym, using weights and a medicine ball to get fit and strong. One Instagram post shows the surfer wearing two-piece workout gear as she goes through a whole strength routine. “In my fitness era,” she captioned the post.

5. Strength Through Adversity

Cope’s experience growing up with a birth defect has only made her stronger. "Growing up, it's always so hard to be labeled as different,” she told Olympics.com. “When I was a kid, I thought everyone was different and I was the one with the normal hand. Being born with a birth defect and having kids pick on you, it really is so tough. I was always so shy, so embarrassed. But that taught me though, to overcome. I bring it back to competing because I have the drive and the tenacity from being bullied and from being pushed down so much that I'm able to overcome. I feel like it translates into my surfing and how I am as a person."

Anastasia Ashley is a trailblazer in professional surfing and a well-known model, blending her athletic prowess with her striking presence. Her accolades include winning the Triple Crown Rookie of the Year award in 2003 and the Women’s Pipeline Pro in 2010. She also graced the pages of Sports Illustrated Swimsuit in 2014, further cementing her legacy. Ashley doesn’t limit her passion to just surfing; she embraces all board sports, as seen in a recent Instagram post where she shared a video of herself riding a skateboard with the caption, “Love all board sports.” Known for her disciplined fitness routine, Ashley combines cardio, strength training, and balance-focused exercises to stay in peak shape for the waves and beyond.

1. She Surfs

Surfing is one of the main ways Ashley stays in shape. She talked about the health benefits of the sport in an interview with Cosmopolitan. “Surfing is a full-body workout. When you're riding the board and balancing, you use your legs for balance and stability. And because you're always squatting, which is an uncomfortable and abnormal body position, it challenges your butt and legs.”

2. She Walks

Ashley shared some of her favorite workouts with Cosmopolitan. She says that she likes to walk on both the treadmill and stairmaster. “I'm in the gym usually every day and do a lot of specific exercises for legs to keep them strong. While cardio alone won't keep you toned, I walk on a treadmill at a high incline, climb on the StairMaster, and do lots of quick intervals. With the incline walking, I'll do 12 to 15 incline at a 3 to 4 mile-per-hour pace. Even if you jog or run for five minutes on a super high incline, it's still pretty hard!

3. She Does A Variety Of Workouts

For Ashley, training means doing a lot of different workouts. She shared her routine in her Cosmopolitan interview. “I'll usually do between 30 and 45 minutes of cardio, and 30 to 45 minutes of strength training, plyometrics, Pilates, and stretching. A good playlist makes your workout go by faster. It's painful to be in the gym without music. I literally can't even!”

4. She Warms Up

Ashley shared how she warms up before competitions in her Cosmopolitan interview. “Before an event I try to get my heart rate up by jumping around, running in place, and stretching. I don't want to run up and down the beach because when I go into a heat, it's 15 to 20 minutes of nonstop intensity. You don't want to go into that tired. I just want to get the blood flowing to get ready. I'm not dancing in my mind; I'm in my own world. I just bounce around to get loose. I just kind of vibe.”

5. She Does Squats

Ashley does a lot of lower body workouts to keep herself in shape. One thing she likes to do are squats. Ashley shared this video on Instagram of herself doing them on a bosu ball. Piedmont states that squats are very beneficial. “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

Hawaiian surfing champion Anastasia Ashley previously said she is not into the cold—but this time she’s making an exception to go snowboarding in Jackson Hole, Wyoming. Ashley, 37, shared a video of herself wearing purple leggings and a matching cropped tank top, layering more and more clothes on top of her outfit. “Getting ready for snowboarding means a ton of gear 😝,” she captioned the post. Here’s what Ashley’s many favorite workouts look like.

1. Her Favorite Workouts

Ashley’s favorite workouts aside from surfing are racing and spinning. “I love spinning—I think it is one of the best workouts besides surfing,” she told Surfer.com. “I try and go to the gym Equinox, they have the best classes. I love driving, even though I'm not the best car driver (haha). I like to go out to the desert and drive dune buggies in the sand dunes. I also like to get my race on at K-1 Racing. It's an indoor kart racing course with gas powered cars.”

2. Healthy Hawaiian/Asian Food

Ashley genuinely enjoys healthy foods, especially fresh produce and Hawaiian/Asian cuisine. “I try to eat really healthy,” she told Surfer.com. “I'm not really a fan of junk food or anything super processed. I eat Sambazon Acai all the time. It's a great pre-surf meal. One of my favorite places to eat is Captain Mauris in San Clemente. They have really great fresh squeezed juices and salads. I also love Hapa J's as well. They have great Hawaiian/Asian inspired food and a fun atmosphere.”

3. Bikinis, Not Wetsuits

Ashley will always choose a bikini over a wetsuit. “The more fitness I do, the more energy I feel. I love going to group workouts with friends,” she told The Purist Online. “I’ve done my share of Barry’s Bootcamp and kickboxing. I also love hiking or biking. The more fitness I do, the more energy I feel. I like to surf in warmer water. When I’m in a wetsuit, I know I’m on the wrong beach.

4. Twerking Warm Ups

Ashley is infamous for her cheeky twerking warm ups before hitting the surf. “I definitely like to zone out and get excited by making a great playlist and blasting my headphones,” she told Guest of a Guest. “I try not to talk to anyone and focus. I like to do jumping jacks, stretches, and get loosened up for the events, and I'm known to get lost and dance a little!”

5. Role Model For Next Generation

Ashley didn’t have many role models growing up—but she wants that to change. "I want to be out there and show you can be a strong, fearless, independent athlete and be a woman," she told Refinery29. "Growing up, it wasn’t a cool thing to be a female athlete or a female surfer. It taught me to be strong and do what I love.”

Coco Ho, a professional surfer and winner of several prestigious titles, including the World Qualifying Championship and ASP Pro Junior Champion in 2011, embodies the balance of strength, technique, and wellness. As the younger version of Anne Marie in Blue Crush, Ho’s surfing prowess and commitment to health have continued to inspire fans worldwide. Recently, she shared vacation highlights on Instagram featuring her surfing, biking, and dining out, captioned “J’adore Hossegor.” Here’s how Coco stays fit, focused, and ready to ride the waves.

1. She Does A Jiu Jitsu-Esque Workout

Coco Ho/Instagram

Ho shared one of her favorite workouts in an interview with ESPN. “I don't do as much stuff in the gym or with a personal trainer anymore. My favorite training over the last two years is a jiujitsu workout called Ginastica Natural -- ‘natural gymnastics.’ It's all bodywork, and it's all about hip mobility and glutes and being more adaptive to falling or landing weird -- perfect for surfers.”

2. She Does Breathwork

Ho tells ESPN that a big part of her wellness routine and surfing process is breathwork. “A huge part of Ginastica Natural is breathing. It's one of the biggest things I've learned through this new training. It's all about focusing on the control of your exhale instead of the inhale -- because you will always naturally inhale. After a wave, it helps with my paddles back out. When you're in the proper breath, your paddling will be in good form. The breath controls so much of the mind, so if your breath is at ease, your mind is at ease. It's become natural for me now.”

3. She Does Functional Training

Ho shared some of her wellness secrets with Thorne. “I try to start each day with some functional movements,” she says. “Which are perfect because they are a nice stretch and a good way to turn on your muscles for the day. Most of my workouts are considered functional training, usually nothing more than 30-pound kettle bells and a lot of focus on core strength, speed, agility, and flexibility.”

4. She Eats Healthy

Ho makes sure to eat a healthy diet. She talked about her secrets for doing so in her Thorne interview. “Because we travel so much, options per country always change. If I’m surfing right away when I wake up, then breakfast is usually pretty light – I love fruit and it’s usually always available in the tropical places I’m in. I don’t eat much red meat – simply by choice so I try to make sure I get the nutrients I might lack from avoiding certain foods.”

5. She Takes Supplements

Ho revealed to Thorne that she takes a lot of supplements. “I’ve learned what supplements help my energy and focus, my hydration levels, and my muscle replenishment. Truly the full package. When taking supplements, it’s so easy to not know everything you’re ingesting, and Thorne is the highest quality – for everything. I love knowing that. Their quality and wide range of products definitely helped my decision on trusting Thorne.”