서핑 강사의 일일 루틴과 웰니스 팁

### 서핑 강사의 뷰티 및 웰니스 루틴 하루 일과
* 🌊 노스캐롤라이나의 서핑 강사인 케이시 플래허티는 **아침 6시 15분에 물과 유기농 녹즙으로 몸을 리셋**하고 스트레스를 해소하는 것으로 하루를 시작합니다.
* 🏄 서핑을 하기 전에는 **자외선 차단제와 컬러 아연**을 바르고, **레몬 주스를 머리에 바르고, 헤어 마스크**를 사용해 피부를 보호합니다.
* 🍽 케이시는 서핑을 하기 전에 간단한 아침 식사를 한 후, 팀원들과 함께 **2~4시간 동안 물속에서 시간을 보내며 세션을 코칭**하고 촬영합니다.
* 🚿 서핑을 즐긴 후에는 잠수복에 묻은 여드름과 박테리아를 제거하기 위해 **셀선 블루**를 사용하고, 팀원들과 함께 아침 식사를 하고 **서핑 영상을 검토**합니다.
* 💪 낮에는 서핑을 하지 않을 때 케이시는 건강을 유지하기 위해 **고강도 트레이닝이나 편안한 요가**를 합니다.
* 🌅 저녁에는 파도를 확인하고 리브인 컨디셔너와 보습 자외선 차단제를 바른 후 **두 번째 서핑 세션**에 나섭니다.
* 🌙 케이시의 나이트 루틴에는 **머리카락과 몸에 수분을 공급**하고, **힐링 알로에 믹스**를 사용하며, 서핑을 위한 호흡 유지력을 높이기 위해 **윔 호프 호흡**을 하는 것이 포함됩니다.
* 😴 서핑은 지속적인 정신 집중이 필요하기 때문에 **일찍 잠자리에 들기 위해 노력**하며, 타박상과 낙상으로 인한 통증 완화를 위해 **CBD 오일을 사용**합니다.

서핑 강사인 케이시 플래허티가 수분 공급, 자외선 차단제, 서핑 코칭 기술을 강조하는 24시간 뷰티 및 건강 관리 루틴을 공유합니다.

- Hi, my name is Casey Flaherty. I'm a surf instructor,
and this is how I work it. I'm gonna take you through 24 hours of my beauty and wellness routine. I'm a surf instructor
coaching an advanced surf team in Avon, North Carolina. We live in a house together. We eat, sleep, surf, train,
everything together. I started competitively surfing when I was about 16 years old. I probably spend about two to
four hours a day in the water. The biggest wave I've
probably surfed was about 15 feet, double overhead. - Good morning. It is currently 6:15 a.m. here on the Outer Banks in North Carolina. When I first wake up, I
usually chug a bunch of water. If I don't have any water, I can feel myself so much more exhausted and not being able to stay out as long or perform at my best. And I use this organic green juice.

because it helps just heal my gut, and it's good for a body reset and stress support. So usually surfers like to surf on a lower tide. So sometimes if we wake up at 6:30 and we're aiming to get in the water at 7:30, but low tide isn't until 10, we're gonna snooze our alarms a couple of times and wait until 10. I have my bikini on, but since it's a little cloudy today, I just have my staff shirt on. And now I am just gonna put on some sunscreen, and I'm ready to hit the beach. I will wash my face kind of just with cold water. I usually will put on a sunscreen. I use this Pacifica vegan one. If I'm not wearing a wetsuit, I will put a little bit on my shoulders. I probably should wear more sunscreen, but if I'm in a wetsuit, I won't put any on my body.

I use zinc, and I always use a colorful zinc because I don't really like how it looks when your face is white. And I don't wear makeup much, so it kind of makes me think I'm putting on my makeup before I go surfing. In the morning, I won't put any acne treatment on because it will make me burn and honestly break out a little bit more throughout the day, since most of the day is spent in the sun. Before I go surfing, I usually put some lemon juice in my hair because I refuse to get highlights, but I wanna stay blonde. I'll put a hair mask in my hair, Trader Joe's Shea Butter and Coconut Oil. This just helps my hair have a little extra coating, layer of protection from the ocean. Usually before I surf, I like to have a small breakfast, nothing major, 'cause I don't wanna look or feel bloated when I'm out there. So I'm just sitting out here on my deck.

and I'm eating a peanut
butter and jelly. Yum. Okay, before I leave my house, I make sure I get my wetsuit since the waves are a little bit cold. A towel, granola bar, some
water, some extra sunscreen. I'll bring a hairbrush. 'Cause usually when I
get out from surfing, my hair's super knotty. I will bring a big thing of water and then we head out the door to go surf. Before I get in the water and I try to make the
[indistinct] do this, but they usually don't want to, I try to do some foundation breathing, which is where I take my
fingers and put them in shakas and I have it from my rib cage to my hips and I just breathe in and out. And this is just to activate my core because surfing is all from
your core and your hips. And this will also fire my
legs up for the waves as well.

We'll just do some basic stretching that you would do at any practice. Sometimes I'll do some dynamic
work like jumping jacks, a couple surf popups,
actually on the beach. A surf popup is when
you feel the wave push. You put your hands under your chest. You slide one foot up,
whichever one's your front foot. For me, it's my left foot. And then your back foot,
which is my right foot. And then you're standing up. And then we will paddle out right where we see a rip current. In a camp like this where
everyone is on short boards and they're excited to surf, they're pushing you to
get into the water first. They want the first wave.
They want the lineup empty. Sometimes there's some
stragglers on the team who are a little bit younger,
or are not as experienced, and will help time them. I'll be like, Duck dive,
three more duck dives.

Which is when you go under a whitewater wave with your board. Hey guys, just got back from a quick 30-minute surf sesh. Waves are super fun. I am, once again, filming the grounds, getting my tan on, just reapplied some sunscreen, and feeling good. I would say the shortest amount of time we would surf is two hours to four hours. Really, I like to surf with the kids and coach them into waves. I like to get someone or myself to film them on the beach. Just tell them, Go out there, catch as many waves as you can. And then we'll spend some time reviewing the film after the session. So after our first surf, we'll get out as a team, wait on the beach for everyone, and then we'll head back to the house. Okay, so I just got back from surfing, and I'm gonna take a shower. I use Selsun Blue. Yes, it's an anti-dandruff shampoo.

but I get so much acne and bacteria from my wetsuit. So whenever I wear a wetsuit, I put this lightly on my chest, my shoulders, my arms, and then I rinse it off with cold water. But after I use it, I make sure to put a bunch of lemon grass oil on my chest and shoulders. I'll be starving after I surf. And this is when we'll have our real breakfast. I will have cereal or avocado toast, a lot of water. Then we will sit down and we will go over all of the film that we took from that day. And when we do that, we break down each one of the waves that the kids were on. Surfing is all about your eyes and where you're looking and show them exactly where they should have been looking, where their hands should have been, how they should have placed themselves on that wave. If I'm not surfing during the day,

I will do a high-intensity
training workout. If I'm feeling super
sore, I will do a slow, relaxing yoga workout. And then I will get ready
for my second evening surf. Okay, so I just did a quick
yoga routine, got a snack. And now I am going to check the waves. When coaching kids, I definitely like to assess
the conditions even more than if it was just myself, just because sometimes I'm not really sure of their abilities. For this surf session, I usually won't put the
lemon juice in my hair just because the sun isn't as strong. So I'll just put in a leave-in conditioning and detangling spray. I will still put on a
moisturizing sunscreen. We go out for the second session, usually around 5:30 or six. Go down to the beach,
again, wax up our boards. And paddle back out for another session. So I don't like to push the
kids the second half of the day.

as much as I did the first half. I think it should be more fun. We feel more comfortable with each other by the end of the day. Whenever I'm teaching surf lessons, I make sure to tell people to paddle hard, be committed in every move that they make, keep their hands under their chest when they paddle up, stay low and look towards the beach. Okay, so I just got back from surfing my last session. And I hope some aloe will help the spots where I got burnt. So after I get back from that second surf session, this is when I will take a shower and do my night routine. So at night, sometimes I'll double wash my hair. I definitely try to use hydrating shampoos and conditioners. I kind of do it, my nighttime routine, the same as I would on a day that I'm not surfing. I like to put this healing aloe mixed with the coconut lemon grass body oil

all over my body from shoulders down. And then I will just put some bonding oil on the tips of my hair
right before I go to sleep. This helps with the dryness
and preventing the salt from damaging my hair. The last thing I do to seal everything in is put on this Aquaphor. It seals my face, keeps the moisture in, and all the products that I put on my face. After everyone's showered, ready to go, we will go eat dinner. We usually have big
self-serve family style dinner and we'll sit around and
talk about everything between surfing, friends, school. Usually next to my bed, I
will have this CBD body oil. When you're surfing, you're
constantly getting bruised. You're falling on your board.
You're falling on your fins. So, I will usually massage
hemp butter into it or the CBD oil to help relieve the pain and make sure it looks a little bit better.

for the next day. At night, I will do Wim Hof breathing. It has helped me so much
holding my breath in surfing. You do fast breathing for
a certain amount of time, and then you hold your breath
for a certain amount of time. So the fast breathing helps
you kind of get endurance and your body mentally
and physically ready to hold your breath for
a longer period of time. I think I can hold my breath
for like a minute and a half, maybe two minutes. I try to go to bed as early as possible because I'm usually waking
up early to go surfing. Surfing is not just a sport
where you can go out there and you can just surf. My brain is in it the entire time. And if I turn my brain
off and the waves are big, I'm usually gonna pay for it. Whenever I'm having a tough time, I usually try to go surfing and kind of be away from everyone else

and just taking a couple deep breaths and knowing that it will get better. Thank you so much to Allure
for following me around today. I'll see you guys in
the lineup. Goodnight. [upbeat music]

A Surfer's Entire Routine, from Waking Up to Catching Waves | Work It |  Allure

Allure

노스캐롤라이나의 서핑 강사의 하루

케이시 플래허티는 노스캐롤라이나주 에이본에서 상급 서핑 팀을 지도하는 서핑 강사로, 하루에 2~4시간씩 물속에서 시간을 보냅니다.

그녀의 아침 루틴에는 물을 마시고, 유기농 녹즙을 마시고, 자외선 차단제를 바르고, 찬물로 세안하는 것이 포함됩니다.

서핑을 하기 전에는 레몬 주스와 헤어 마스크를 바르고, 물속에서 더부룩함을 느끼지 않도록 아침 식사를 간단히 합니다.

서핑 하루를 위한 서핑 전 루틴

파도를 타기 전에는 호흡 운동과 스트레칭을 포함한 서핑 전 루틴이 필수입니다.

서퍼들은 해변에서 서핑 팝업과 같은 역동적인 동작을 연습하기도 합니다.

서핑 세션 중에는 서로를 코치하고 촬영하면서 최대한 많은 파도를 타는 것을 목표로 합니다.

한 서퍼가 잠수복을 입은 후 스킨케어와 시리얼 또는 아보카도 토스트로 아침 식사를 하는 등 자신의 일상을 공유합니다.

또한 파도를 평가하고 가이드를 제공하는 데 중점을 두고 자신과 어린이 모두를 위한 코칭과 훈련의 중요성을 강조합니다.

하루는 보통 두 번째 저녁 서핑으로 마무리되며, 헤어 스타일과 자외선 차단제를 바르는 방식이 달라집니다.

자기 관리를 위한 서퍼의 밤 루틴

하루 동안 서핑을 즐긴 후에는 알로에를 사용해 햇볕에 탄 피부를 진정시킨 다음 특정 야간 루틴을 따릅니다.

루틴에는 두 번 머리를 감고, 보습 제품을 사용하고, 힐링 알로에와 바디 오일을 바르고, 모발 손상을 방지하기 위해 본딩 오일을 사용하는 것이 포함됩니다.

또한 아쿠아포어를 사용하여 수분을 공급하고 서핑으로 인한 타박상으로 인한 통증을 완화하기 위한 자가 관리 루틴을 가지고 있습니다.

하루는 가족 저녁 식사와 서핑, 친구, 학교에 대한 이야기로 마무리됩니다.

서핑을 위한 윔 호프 호흡의 이점

윔 호프 호흡은 서핑 중 숨을 참는 지구력과 정신적 대비력을 향상하는 데 도움이 됩니다.

서핑을 위해 일찍 일어나고 정신 집중력을 유지하려면 일찍 잠자리에 드는 것이 중요합니다.

서핑은 정신적 휴식과 리셋의 기회를 제공하는 치료 활동의 역할을 합니다.