How to Stay in Retreat Mode After Leaving Rise Up: Fitness and Movement
This article is part of a series on how to keep your retreat gains once you return home. The goal of the series is to help you maintain a retreat mindset and integrate the lessons learned into your daily life.
Recently returned from a week at Rise Up but find yourself struggling to integrate what you learned here into your daily life?
We feel you.
It’s easy to build new habits and stick to them while in a retreat setting, surrounded by likeminded individuals and living in an encouraging environment.
Returning back home, with its daily stressors, demands and responsibilities can pull us out of that retreat mindset, making it challenging to continue the progress we made during our time away.
This is especially true if you’re implementing new fitness, movement or yoga routines into your life. But fear not!
This is more than just an article.
It’s a guide to help you create and maintain a healthy, balanced lifestyle long after your retreat is over – all so you can continue living your best life!
6 tips for maintaining your post-retreat fitness levels
You returned home with sculpted arms, tanned skin and improved cardio. Now, you’re worried that all that progress is going down the drain.
It’s a common worry, but it doesn’t have to be so. The following 6 tips will ensure that you stay on track with your movement goals (while avoiding burnout).
6. Set the scene
This is one of the most undervalued parts of keeping up a routine: having a space where you can train, move and flow without interruption.
Your space needs to become your space. That means it puts you in the mood to get your exercise or yoga in.
You don’t need ocean views. You don’t need views period. What you do need is somewhere that feels like a micro-sanctuary. Here’s how to set the scene.
Declutter your space
- Remove unnecessary items to create an open area where you can move freely without distractions or hazards
Ensure adequate lighting
- Natural light is ideal, but if that’s not an option, opt for warm artificial lighting to create a welcoming ambience
Invest in a quality mat
- A sturdy yoga mat can make all the difference when it comes to comfort and stability for a variety of movements
Add personal touches
- Incorporate elements that inspire you, such as a plant, a piece of art or even an essential oil diffuser. You can even tape a treasured quote to a window or wall
Keep your equipment accessible
- Whether it’s dumbbells, resistance bands or blocks, keep everything organised (and within arm’s reach for convenience)
Minimise noise distractions
- Choose a quiet corner to help you stay focused on your practice. You can also use noise-cancelling headphones
Ventilate the area
- Good air circulation is essential for comfortable training. Open a window or use a fan/dehumidifier to keep the air fresh
5. Anything worth doing is worth doing right… just doing
Ever heard the phrase, anything worth doing is worth doing right?
Not to offend anyone, but yeah… it’s kinda BS.
This quote insinuates that if you’re going to do anything, you need to do it perfectly. But that’s not the case when you’re building a new post-retreat life for yourself.
So what if you can’t do an hour-long workout today? Try for 45, 30 or even 15 minutes.
Too busy to attend a yoga class? How about a quick 10 minute stretch on your mat at home.
Craving some fresh air and sunshine? Take a short stroll around your neighbourhood or town.
Striving for perfection can often lead to disappointment and frustration. Instead, focus on progress and consistency. Small steps in the right direction are better than no steps at all.
Oh… and don’t beat yourself up if you slip up and miss a workout or indulge in pizza for dinner.
It’s all about finding balance and forgiveness. So long as you’re moving forward, you’re doing well.
4. Move like a surfer
You presumably did a lot of surfing with Rise Up.
We’re also going to assume that once you return home, whether it’s to a landlocked state, a waveless region or freezing cold (and uninviting) winter swells, you’re probably not going to be surfing as much as you did here.
And that’s ok.
Still, surfing is one of those pastimes that demands a certain level of consistency. So if you can’t wax the board and catch a couple in your spare time, you can instead replicate surf-specific movements and training on dry-ish land.
Here’s what we suggest.
Paddle endurance
- Building paddle endurance is essential for catching waves efficiently
- Incorporate exercises like swimming, rowing, jumping rope or short sprints
- These activities train your cardiovascular system and mimic the repetitive paddling motion
- Keep your shoulders, arms, and back strong
Pop-up strength
- Improving strength and explosiveness enhances your pop-up speed
- Focus on compound movements like push-ups, burpees and explosive lunges
- These exercises build power and coordination for a smooth transition from lying to standing
Core control
- A strong core is crucial for stability and control while surfing
- Include planks, mountain climbers, and stability ball exercises to work your abdominal and oblique muscles
- A stable core improves balance and control during surf sessions
- Learn all about our favourite yoga moves for surfers
Balance and agility
- Train your balance and agility to stay steady on a board
- Use tools like surf skates, balance boards, or practice single-leg drills
- Simulate the challenges of maintaining control on an unpredictable surface
- Focus on exercises that help adapt to the movement of the waves
Mobility
- Flexibility and mobility prevent injuries and improve range of motion for surfing
- Perform hip openers, shoulder flows and spinal twists to maintain flexibility
- Helps you move fluidly and avoid strain during surf sessions
3. Find your community back home
Whether you work from home or just spend inordinate hours in the office or the job site, we hope our retreats remind you that community is powerful.
Too often we find ourselves getting caught up in our daily routines and responsibilities, leaving little time for meaningful connections with others.
This is where the surfing community comes in to fill that void!
There are heaps of benefits to attending a surf retreat. High on the list is that it brings people of all backgrounds and lifestyles together.
It would be a shame to lose that when you return home, right?
Here are our tips for finding (and keeping that community feeling) when you get back.
- Keep in touch with your Rise Up crew: Stay connected through group chats, calls and surf memes. Your crew keeps the stoke alive and reminds you why you started
- Join a local surf, yoga, or movement community: Find your tribe and stay inspired. Surrounding yourself with likeminded people can push you to grow
- Follow online trainers or programs: Choose ones that match your energy and goals. The right guidance makes all the difference. Don’t forget to practice surf training at home
- Sign up for a challenge with a friend: Team up for extra motivation. A little friendly competition keeps you accountable (while adding some fun)
- Share your goals out loud: Saying them makes them more real… and more likely to happen. Don’t be afraid. Preach it
2. Have a rough plan (but be flexible)
We’re not a massive fan of rigid schedules. Our Rise Up retreats allow you to take part in as little or as much as you want.
That being said, progress outside of a supportive environment like our retreats does require a small amount of discipline. And discipline is often difficult to muster when you’re not held accountable.
A loose plan helps. Just remember it’s OK to be flexible.
Here’s how to create a basic fitness and movement plan.
Step 1: Set clear goals
Start by identifying what you want to achieve. Whether it’s strengthening your core, improving flexibility or simply moving more each day, having a goal provides direction and purpose.
Step 2: Break it into small, actionable steps
Big goals can feel overwhelming. Divide them into manageable tasks. For instance, if your aim is to run a 5K, begin with shorter runs or walks and gradually build up your stamina.
Step 3: Choose activities you enjoy
Your plan is more likely to stick if it includes activities you love. Whether it’s yoga, dancing or swimming, enjoyment ensures consistency.
Step 4: Schedule time, but stay flexible
Decide on a realistic time to dedicate to movement each day or week. Keep it simple and be forgiving if life gets in the way. Consistency > perfection.
Step 5: Track your progress
Regularly check in with yourself. Small wins can be incredibly motivating on days when you feel less determined.
Step 6: Celebrate milestones
Speaking of, remember to acknowledge your achievements. Treat yourself to something meaningful as a reward for sticking to your plan. You deserve it!
1. Have another trip already planned
This one is a GAME CHANGER!
Heaps of people return from a break and put the cue in the rack, so to speak. The luggage is packed away with a sense of longing and suddenly it’s back to normal life.
But here’s an idea.
Why not plan another trip after a month or two at home?
You’re a legit surfer after attending a Rise Up retreat. And surfers are always scouting for the next best wave. Maybe you stay at another one of our retreats. Plenty of people do it (again and again and again).
Regardless, there are so many amazing surf and travel destinations in the world. If you have the time and resources, what’s stopping you?
Booking another trip is one way of saying to yourself, “I’m committed to this lifestyle and I want more of it”.
So go ahead and pull the trigger on your next holiday. It’s the carrot at the end of the stick that ensures you maintain your post-retreat fitness and movement goals.
Final thoughts
Wondering how to keep your body feeling and looking great post-Rise Up retreat?
Wonder no more.
The tips we’ve mentioned above are just a few simple ways to ensure you continue your journey towards a healthier and happier lifestyle.
You don’t need to be perfect. You just need to show up.
We’re stoked that we could be your catalyst for change. Now, it’s up to you to take the next step and continue on your path towards living your best life!
