Life gets busy. Motivation comes and goes. That’s why I use BAMs (Bare @ss Minimums)—the non-negotiable baseline I hit daily so I stay surf-ready no matter what’s going on.

In this episode, I break down a simple 3-phase BAM framework:

• Morning: set intention + lowest-friction start
• Midday: movement “snacks” to stay loose and strong
• Evening: decompress, reflect, and reset for tomorrow

If you want surf longevity without overcomplicating your routine, start here: define your BAMs and hit them daily.

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• What “BAMs” are (and why they beat motivation)
• Choosing the day’s highest priority with less resistance
• Morning setup: intention + simple structure
• Midday movement: keeping joints and tissue “online”
• Evening reset: reflection, decompression, and continuity

• Consistency wins when motivation fades—BAMs give you a baseline you can always complete.
• Define non-negotiables that support surf longevity: movement + breath + mindset.
• Start your day by identifying one highest-priority target (then protect it).
• Use midday movement snacks to reduce stiffness and maintain readiness.
• End the day with a short reset: decompress, reflect, and tee up tomorrow.
• Keep BAMs small enough to succeed daily, then build upward from there.

00:00 — What are BAMs (Bare @ss Minimums)
01:05 — Why life distraction kills consistency (and how BAMs fix it)
02:58 — Morning Phase: intention + lowest-friction start
04:20 — Picking the day’s highest priority (simple filter)
05:52 — Midday Phase: movement snacks to stay surf-ready
07:30 — Examples of quick movement / mobility check-ins
09:40 — Using breath + mindfulness to shift state fast
12:09 — Evening Phase: decompress, reflect, reset
13:30 — How to stay adaptable without losing the routine
14:20 — Simple challenge: define your BAMs and do them tomorrow

In this episode of the Surf Strong Show, Greg Finch shares a practical approach to shoulder recovery and shoulder prep for surfers.

He explains why consistency with small habits matters more than occasional long sessions, and how breathing techniques can improve control and recovery—especially under stress.

You’ll get a simple framework of mobility exercises and activation work to support shoulder stability, reduce flare-ups, and strengthen injury prevention habits that fit into real life.

The goal: better sessions now, and long-term shoulder health for surfing longevity.

Takeaways

• Consistency in the small things really matter.
• Focus on those small things and taking action.
• Building good habits is crucial for recovery.
• Breath improves everything, especially during stress.
• Don't rush through exercises; take your time.
• Focus on five minutes of practice to build consistency.
• No pain, no gain is counterintuitive to long-term health.
• Warm-up is essential to prevent shoulder injuries.
• Check in with your body before surfing to avoid discomfort.
• Put the time in now to reduce pain and discomfort.

Chapters

00:00 Introduction to Shoulder Prep and Recovery

05:04 Building Consistent Habits for Shoulder Health

14:55 Shoulder-Specific Exercises and Techniques

20:50 Conclusion and Long-Term Strategies for Surfing

Breathe Strong, Surf Strong: How Better Breath Transforms Your Surfing

If you want to surf stronger, longer, and with a calmer mind, it starts with something you are doing all day anyway: breathing.

In this episode of The Surf Strong Show, coach Greg Finch breaks down how breath impacts your surfing, your recovery, and your day-to-day stress levels. He explains why most modern breathing habits quietly work against performance, and shares simple, practical breath techniques you can plug into your routines in and out of the water.

You will learn how to use breath to boost paddle endurance, calm your nervous system after heavy efforts, and stay present in the lineup when conditions or crowds start to spike your stress. Greg also explores how combining good posture, mindful breathing, and small daily “micro practices” can turn your sessions into repeatable training for both body and mind.

“Breath is powerful on so many levels.”

• Why breath is one of the most underrated performance tools in surfing
• How to weave breath techniques into your daily routines to improve recovery
• The role of posture and alignment in effective breathing
• How mindfulness and breath work help manage stress, anxiety, and overwhelm
• Ways to practice breath in and out of the water so it shows up when you need it most
• How to use breath to stay calm under pressure in challenging surf or life moments
• Simple ways to extend your connection to the ocean with post-surf breathing rituals

“Stay present, feel the wind and sand.”

• The Power of Breath (00:00)
  Why breath is central to surf performance, focus, and long-term surf longevity.
• Modern Breathing Habits and Their Impact (04:24)
  How our daily lifestyle quietly trains shallow, inefficient breathing and what to do instead.
• Practical Breathing Techniques for Surfers (14:09)
  Simple, repeatable exercises you can use before, during, and after your sessions.
• Connecting Breath with Surfing (14:31)
  How to link breath to paddling, positioning, and staying composed in critical moments.
• Post-Surf Breath Practices (28:28)
  Ways to cool down, recover faster, and carry that ocean calm into the rest of your day.

“Extend out the positive of the surf.”

Every paddle out is a chance to practice. Choose one breath technique from this episode, set a reminder on your phone, and use it:

• Before you check the surf
• While you are sitting in the lineup
• After your session as you towel off and head back to your day

Your surf training is not just what happens in the gym or in big swell days. It is in how you breathe through all of it.

If you want more tools to build breath endurance, recovery, and mental focus for surfing, make sure you grab Greg’s Surf Breath Checklist and keep training your breath to Surf Strong For Life.