Surfer Caroline Marks In Gym Gear Rides Bike For “Daily Commute”

Professional surfer Caroline Marks trains hard for her job, but she also has a lot of fun. Marks, 22, shared a video of herself wearing a pink hat, black shorts and a yellow jersey, riding a bike in the sunshine. “The daily commute 😆,” the captioned the upbeat video. “Do a wheelie 😂,” a fan commented. Marks has her entire fitness and diet routine streamlined for the ultimate performance—everything she eats, even how she takes care of her eyes, has an impact. Here’s what her wellness and workout routine looks like.

1. Gym, Surf, Agility Ladder

Marks’ workout routine is intense but she thrives on it. "Ideally, I surf and do gym work each day—that’s where I work on balance and fitness,” she told Red Bull. “Let’s say I’m going to a long point break like Jeffreys Bay. I have to make the first turn as strong as the last turn. It’s really hard to do, because my legs get tired. Sometimes, I have to surf four heats in a day, and I obviously can’t just stop. There’s a big agility ladder at my gym and I try to keep my feet going as fast as I can. I want to keep my heart rate up as long as possible. It’s a lot of fast-twitch motions, too."

2. Protein Bars and Rice Cakes

Shutterstock

Marks enjoys protein snacks and avocado toast. “If I eat something in the morning and I win, then I’ll eat that again,” she told Red Bull. “Avocado toast is my go-to in the morning right now. I just do a piece of organic toast, avocado, salt and pepper, and cherry tomatoes. I definitely bring snacks like trail mix and protein bars everywhere I go. I don’t have set things I have to have. If I really want avocado and turkey on a rice cake, I’ll have that."

3. Sleep and Vitamins

Marks takes supplements as part of her holistic approach to health and wellness. “Having great, consistent habits have played a huge role in my success,” she told Authority Magazine. “My daily habits include getting enough sleep, taking my vitamins to receive nutrients, working out and of course surfing — all things that contribute to my overall health, which is key to my success.”

4. Foam Roller For Recovery

Shutterstock

Marks’ workouts include hours of surfing, of course, and using a foam roller for recovery. "I try to surf four hours a day minimum—it’s a really good work-out that makes you use your whole body constantly!” she told Red Bull. “I stand really low on my board and I’m always using my legs. They get tight, but fortunately rolling out with the foam roller helps. I’m still young and I don’t feel pain or anything, but I want to avoid that. Being flexible also makes my turns better. I stretch my whole body and use the roller just about everywhere."

5. Taking Care of Her Eyes

Marks spends hours in the sun and makes sure to protect her eyes. “Eye health is often overlooked, even though it’s one of the most important factors in overall performance,” she said in a press release for the American Optometric Association. “Beyond just the need for good vision out on the water, my regular exposure to the sun, wind, and sand and attachment to my phone means my eyes are being put to the test every day.”

Maya Gabeira, an accomplished surfer, recently shared a glimpse into her health routine on Instagram. Along with a video of her active lifestyle, she emphasized the importance of consistent self-care, writing, “If you only take care of yourself on Sundays you are failing yourself. Nothing beats health and love for one self … with that you can love and heal the 🌎.” From surfing to swimming and everything in between, Gabeira shows how her dedication to wellness fuels both her personal and professional life.

1. She Surfs

Surfing is the main way Gabeira stays fit. Surfing England states that the sport has a lot of benefits. “Surfing requires a lot of focus, which can help to clear your mind and get into a flow state. When you’re out in the water, most of the time you’re not thinking about work or other stressors in your life. Instead, you’re focused on catching the next wave and enjoying the moment.”

2. She Swims

Gabeira shared this video on Instagram of herself doing different exercises. She is seen going for a dip in the pool in it. Swimming has a lot of health benefits. The Cleveland Clinic states, “Swimming takes much less of a toll on your body than, say, running or riding a bike. That’s because exercising in water lessens the impact of your body weight on your joints.”

3. She Does Jumping Jacks

Maya Gabeira/Instagram

Gabeira is seen doing jumping jacks in the previous Instagram video. Gymless states that the exercise has a lot of health benefits. “Jumping jacks is an effective total-body workout that can be practiced nearly everywhere. It works on your heart, lungs, and muscles simultaneously. The primary muscles worked are the glutes, hip flexors, and quadriceps. The secondary muscles worked are the abs, calves, hamstrings, and shoulders (anterior deltoids and posterior deltoids).”

4. She Runs On A Treadmill

Maya Gabeira/Instagram

Gabeira is also seen running on a treadmill in her Instagram video. Healthy Talbot states that treadmill exercise can be very beneficial. “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases.”

5. She Does Russian Twists

Gabeira is also seen doing Russian twists with a weight in her Instagram post. Gymless states that the exercise has a lot of benefits. “Russian Twists are a great exercise that develops all parts of your core, especially the obliques, it also targets the shoulders and hips. This exercise involves rotating your torso from side-to-side while maintaining a sit up position with your feet off the ground. This rotational movement often occurs in sports, which makes it a popular exercise amongst athletes. It is speculated that this was developed during the Cold War by the former Soviet Union as a training exercise for the Russian Soldiers.”

French Olympic surfer Johanne Defay is happiest in nature, so it’s no wonder she does even her yoga workouts outside. Defay, 30, shared a video reel of herself wearing shorts and a black hoodie, going through a number of yoga poses against a beautiful sunset. “Flow 🎶🧜‍♀️🙏🏽🧡 #yogis,” she captioned the post. “Love your flow!” a fan commented. Here’s what Defay’s diet, wellness, and training regimen looks like.

1. Smoothie Bowls

Defay is a big foodie. “I love food and breakfast!” she told Women Fitness. “I love smoothie bowls topped with any kind of cool stuff! toast with any nut butter with banana hemp seed and honey, or homemade banana bread, and sometimes croissants or buns. I like to do healthy pancakes too, but I get lazy sometimes… And I will always have my coffee.”

2. Family Matters

Defay relies on her family for strength and support. “My family, my mom and dad are never far away, and today there is also my husband, he accompanies me for every competition,” she told MK Sport. “We know each other so well, it's become routine, it's never been complicated.”

3. Husband and Coach

Defay’s husband Simon Paillard is also her coach. “We started working together on mental preparation, and later it became my only referee: for mental and physical preparation,” she told MK Sport. “It helped me a lot to gain self-confidence, we move forward together, and we learn together. It's a strength to have him by my side and if he can't be there, my mother or my father take over. Their advice is valuable, their support and love, indispensable.”

4. Surfers Are Athletes

Defay wants to dispel the myth that surfing is easy. “That surfing is [spending] all the time under palm trees in a bikini,” she told Women Fitness. “Sometimes, I have to wake up at 4.45 a.m. and I have to put my wetsuit on that is still a bit wet, and go surf in [cold] water when it is still dark. That it is just a lifestyle, I think now competitive surfers are real athletes. That it could be a dangerous sport, it really depends on the conditions. And that surfer girls are not supermodels but athletes.”

Workout Regimen

Defay loves working out outdoors, and says nature makes her feel alive. “I work out everyday, I need it to feel good and not be grumpy!” she told Women Fitness. “I have two types of routines: home/training routine where I will be surfing, but even more training in the gym, run, hike and trail running, road bike or mountain bike, skate, do yoga, meditate, swim, and walk. Then I have my routine when I compete where I will wake up between 4.45 and 6.45 and go surf before the contest starts to see how are the conditions of the day. And depending on the contest, I will compete, or rest, or surf again, or do yoga/training.”

Caroline Daur is a very successful model. She recently did a campaign for Adidas. Last month, Daur shared some highlights from the shoot on Instagram. In them, she and some others are seen running. Daur wore a yellow bra and black shorts, looking good. She captioned the post, “Anzeige // big hug to the whole crew behind this incredible campaign shoot! 🫂❤️🫰🏻 (swipe for behind the scenes - especially proud of the last slide haha)” How does she stay so fit? Read on to see 5 ways Caroline Daur stays in shape and the photos that prove they work.

1. She Works Out On Vacation

Daur makes sure to stay consistent with her fitness. Even when she’s on vacation. In fact, she has a set of workouts that she can do right in a hotel room. Daur shared these workouts in this Instagram post. She captioned it, “Keep that routine during vacation, just make it start 2-3 hours later💪🏻 (swipe for a quick workout/ 5 exercises/ 5 rounds/ 15 reps. per round).”

2. She Does Burpees

Caroline Daur/Instagram

In her Instagram post, Daur is seen doing burpees to keep herself fit. ACE Fitness states that while the exercise is difficult, it is very effective. “Burpees are definitely challenging, requiring the exerciser to employ full-body stability, mobility in many joints and above-average coordination, while also being able to perform both a solid plank and a decent squat.”

3. She Does Squat Jumps

Caroline Daur/Instagram

In her Instagram post, Daur is also seen doing squat jumps. Gymless states that these have a lot of benefits. “The jump squat is a compound lower body exercise that develops explosive power, especially in your quads, glutes, and hamstrings. This is a form of plyometric training where it trains your muscles to produce power, which is a combination of strength and speed. Moreover, it will improve your balance and agility.”

4. She Does Lunges

Caroline Daur/Instagram

The final workout Daur is seen doing in her Instagram post are lunges. ACE Fitness states that lunges can work a lot of different muscles at the same time. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers.”

5. She Runs

Daur is also seen running in place in her Instagram post. The Cleveland Clinic states that running is a great way to burn calories. “You can burn more calories running than walking per minute, which can add up to a significant difference over time. For example, if you go on a 30-minute run, you’ll burn more total calories than if you went for a 30-minute walk. Some estimates say that you burn twice as many calories running vs. walking.”

Anastasia Ashley is hanging 10 – in her swimsuit. In one of her latest social media posts, the professional surfer-slash-model shows off her incredible body in a bathing suit, in addition to her mad surfing skills. “Afternoon surf,” she captioned the Instagram Reel. How does the athlete and poser maintain her famously fit physique? Here are some of her top health habits compiled by Celebwell.

1. She Works Out Every Day

“I’m in the gym every day I’m not at the beach, doing a mix of cardio and strength-training, such as squats on the Bosu ball, leg lifts and lunges. I love spin classes as well — listening to blaring music and getting super-sweaty,” Anastasia tells Men’s Fitness. Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

2. She Eats Clean

Anastasia eats clean. “Stay away from processed foods. If it didn’t come from the earth, it’s not meant to be in your body,” she says about her top diet rule. "According to the Department of Agriculture, processed food are any raw agricultural commodities that have been washed, cleaned, milled, cut, chopped, heated, pasteurized, blanched, cooked, canned, frozen, dried, dehydrated, mixed or packaged — anything done to them that alters their natural state. This may include adding preservatives, flavors, nutrients and other food additives, or substances approved for use in food products, such as salt, sugars and fats," says the Mayo Clinic.

3. She Surfs

Obviously, surfing helps Anastasia stay in shape. “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,” she tells Cosmopolitan.

4. She Walks on an Incline

Anastasia walks on an incline. “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,” she told Cosmopolitan. “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!”

5. She Spins

Anastasia rides bikes. “I also love doing spinning. I'm a Flywheel fan. It's the best workout overall, and it gets you motivated and competitive,” she adds. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.