Surf Strong Show Express with Greg Finch

Most surfers think they need a “perfect” 2-hour morning routine to level up their surfing. In this Surf Strong Show Express episode, Greg Finch makes the case for something way more realistic—and way more effective: 10–20 focused minutes of breath and movement that keep you surf-ready for life.

Greg breaks down how to start your day in a way that actually supports your surfing, instead of just checking another box on a self-help checklist. You’ll hear why surfing is such a high-demand activity on your body and nervous system, and how a few simple micro habits can keep your movement, breath, and mobility tuned so you can keep paddling out for decades.

You’ll also learn why your brain secretly wants you to stay on the couch, how to work with that resistance instead of fighting it, and why “First breath, not first screen” is one of the most powerful performance cues you can use—both in and out of the water.

• Why routines are overhyped—and how to swap “perfect routine” pressure for simple, repeatable micro habits.
• The true demands of surfing on your movement, breath, and mobility—and what it really takes to maintain them as you age.
• “First breath, not first screen” – a simple morning reset that downshifts your nervous system and sets the tone for your whole day.
• A go-to breath pattern (4-second inhale, 6–8 second exhale) you can use in bed, in the lineup, in the car, or in the grocery store line.
• A quick Surf Strong Primer you can do in 5–10 minutes:
  • Gentle spine + hip wake-up (cat–cow, hip circles, thoracic rotation)
  • Deep squat holds to check in on your lower body
  • Push-up / pop-up variations that don’t wreck your shoulders
  • Dead bug / crawl-pattern core work that trains you to breathe under tension
• How tiny, consistent actions act like compounding interest for your surf fitness, resilience, and recovery.
• Why your “evolved mind” is wired to avoid effort—and how to design habits that sneak past that resistance.

This one’s especially for you if:

• You’re a surfer who wants to keep surfing hard into your 40s, 50s, 60s and beyond
• You feel stiff, tight, or beat-up in the mornings after a couple days of surf
• You keep meaning to start a morning routine but get overwhelmed or fall off quickly
• You want simple, doable structure—not another perfectionist plan you’ll abandon next week

You don’t need a flawless two-hour routine.
You need 10–20 intentional minutes that:

• Start with breath, not screens
• Wake up your hips, spine, and shoulders
• Remind your brain, “Hey, we’re surfers—we stay ready.”

Come back to your breath. Come back to the fundamentals. Build from there.

If you’d like help turning this into a tailored plan for your body, your schedule, and your surf goals, I’d love to help you map it out. If you're open to it, we could jump on a quick call this week, find out exactly where you are, what you want to achieve in your surfing, and lay out a plan to get you there.

Bianca Valenti is surfing the best waves of her life at 40. In this episode of the Surf Strong Show, she sits down with host Greg Finch to unpack what it really takes to keep charging big waves for decades—physically, mentally, and emotionally.

Bianca shares how she structures her big-wave season between Mavericks and Hawaii, how she trains in the off-season, and why “just outside your comfort zone” is the sweet spot for growth in both surfing and life. She breaks down her daily surf-prep ritual—from warm salt water and massage gun routines to bands, foam rolling, and underwater weight training—and explains how small, consistent habits keep her ready for XXL swells.

They dive into the mental side of big-wave surfing: managing fear, dealing with FOMO, recovering from burnout, and learning to pace yourself instead of going full throttle all the time. Bianca talks about balancing obsession with responsibility, rebuilding stoke, and playing the true long game of surf longevity.

If you care about surfing strong for life—through movement, breath, mobility, and mindset—this conversation is a masterclass.

If it resonates, subscribe, share this episode with a surf buddy, and check out all episodes of the Surf Strong Show for more surf-longevity training and support.

Chapters / Timestamps

00:00 – Bianca’s Big-Wave Season: Mavericks, Hawaii & Warm Water
02:07 – Inside the Culture of Big-Wave Surfing
04:36 – Comfort Zones, Fear & the First 6-Inch Wave at Doheny
07:30 – Small Days, Reps & Staying Ready Between Swells
10:24 – Surfing as Mental Health, Ritual & Saying “Yes”
12:59 – Morning Routine: Warm Salt Water, Massage Gun & Paddle Prep
18:58 – Consistency, Micro-Habits & Recovery Done Right
21:49 – Pacing, Tapering & Listening to Your Body at 40+
24:37 – Burnout, Balance & Rediscovering Stoke for the Long Game
32:18 – Inside the Eddie Aikau: Honor, Preparation & XXL Waimea Chaos

Born and raised on the North Shore of O'ahu Jamie Sterling has been charging big waves since his teen years, is the 2011 WSL Big Wave Tour Champion, and now own and operates Jamie Sterling Surf Experiences.

We chat about his time as a Professional Surfer, what he did then and does now to prepare for big wave conditions that demand so much physical and emotional focus, and what it was like being around and learning from the likes of Jerry Lopez, The Ho brothers, Mark Foo, and Johnny Boy Gomes.

On this weeks episode of The Surf Strong Show we welcome Julie Cox to the show. She is the co-founder and owner of The Traveler Surf Club with 4 locations throughout California and a former 5th in the world ranked Professional Longboard Surfer.

We Discuss:

• Learning to surf at Leo Carrillo beach and how it still feels like her spiritual home
• What is different and the same about paddling out today and the first time
• Her time as the Executive Director of The California Surf Museum in Oceanside
• Starting The Traveler Surf Club and what's in store for the future

Alo Slebir discusses his training and focus during the off-season as a big wave surfer. He emphasizes the importance of training out of the water and striving to be better in order to perform well in the next winter season.

He also talks about his circuit workouts, which include a mix of CrossFit and balance work. Alo explains the difference between off-season and in-season training, with a focus on building muscle mass in the off-season and maintaining paddle muscles during the season.

He also discusses the mental and physical challenges of big wave surfing, the importance of decompressing after a big day, and the role of jiu-jitsu in his training and mindset.

Alo highlights the connection between surfing and the ocean, and the importance of staying connected to the ocean in his life. He also talks about his tow partnership with Luca Padua and the trust and communication required in that relationship.

Alo shares his experience of learning and surfing Mavericks, and the challenges and rewards of pursuing big wave surfing. In this conversation, Greg and Alo discusses the intricacies of big wave surfing and the mental and physical preparation required. He emphasizes the importance of understanding the variables involved in surfing, such as swell direction and wave size, and the constant learning process that comes with it.

Alo also highlights the lifelong pursuit of improving surfing skills and the need to remain focused and calm in challenging situations. He shares insights into the safety protocols and checklists followed before tackling big waves, as well as the importance of the Junior Lifeguard program in fostering a love for the ocean.

This is the first of our Surf Express Episodes of the Surf Strong Show where we will talk about what's on our mind, answer listener questions, and any other $h1t we feel like discussing.

Steve Gwenin will be joining us on this episode of the Surf Strong Show. We are going live! That'll be fun. Steve is an Executive Surf Life Coach and founder of Surfer's Life Club. Through his signature Work Less Surf More program he coaches senior managers and executives to re-shape their life, surfing more and living the life they envision.

Surf Strong for Life: Unlocking the Secrets to Consistent Fitness and Mobility When I sat down to record this episode of the Surf Strong Express show, my goal was simple: to share the essential strategies and mindset shifts that have allowed me—and can help you—to maintain strength, flexibility, and overall well-being for a lifetime of surfing. Over the years, I’ve learned how to overcome the common obstacles that derail fitness routines and discovered a practical, no-frills approach to building a sustainable, surf-focused training program. Let me share these insights with you. Movement: The Foundation of Surf Fitness For me, movement is non-negotiable. But here’s the thing: it doesn’t have to be complicated. I’ve found that incorporating movement into daily life, no matter how small or simple, is the real foundation of surf fitness. It can be as straightforward as taking a walk around the block or parking further away from where you’re headed. These seemingly minor habits add up, creating a powerful ripple effect that supports more advanced training later on. Starting small and staying consistent has been my secret weapon. Breath: The Overlooked Superpower Breath work has completely transformed my approach to fitness and surfing. I didn’t realize how much of a “superpower” conscious breathing could be until I started integrating it into my day. It’s not just about enhancing surf performance (though it does that, too); it’s about using your breath to support every part of your life, from digestion to stress regulation. I’ve drawn a lot of inspiration from experts like Reese Peluso and Matteo Pistono, who have helped me deepen my daily breath practice. And honestly, it doesn’t have to be complicated—just start by taking a few intentional breaths between tasks during your day. Mobility: The Key to Longevity If there’s one thing I always tell my clients, it’s this: being able to touch your toes is more than just a party trick—it’s a key indicator of overall joint health and range of motion. For surfers, mobility isn’t just helpful; it’s essential for staying in the game long-term. Personally, I’ve learned to prioritize mobility by addressing postural imbalances and taking regular movement breaks throughout the day. Sitting too long? I get up and stretch. Feeling stiff? I do some targeted mobility work. These little actions have been game-changers for me, and they can be for you, too. Overcoming Resistance and Celebrating Progress Let’s be real—staying consistent with fitness isn’t always easy. Our primal brains are hardwired to conserve energy and avoid risk, which can make it tough to stick with a routine. I’ve learned to approach these moments of resistance with compassion. Instead of beating myself up, I celebrate the small wins—a few minutes of stretching, a short workout, or simply showing up for myself. Injuries and setbacks are part of the journey, but they don’t have to derail you. Adjust, adapt, and keep moving forward. The Journey to Lifelong Surf Fitness This episode of Surf Strong Express reflects everything I’ve come to believe about surf fitness: it’s not about perfection; it’s about consistency. By focusing on movement, breath work, and mobility—and by cultivating a mindset of self-compassion—you can unlock the secrets to lifelong surf performance. I’m on this journey alongside you, and I know that together, we can keep surfing strong for life. So, take these strategies, apply them to your own routine, and let’s keep riding the waves for decades to come.