Wakeboarding Legend Darin Shapiro on H.I.T. training and Fitness

Darin Shapiro wakeboarding

World Champion Wakeboarder Darin Shapiro  “Afterburner” Pic: Tanya Pavlis

H.I.T. (high intensity training) Training is one of the newer training techniques happening right now. I particularly like this type of training because it only takes 4 minutes to get your cardio session finished! I know this sounds crazy but this is what the new science is telling us.

HIT consists of short, intense bursts of exercise with either active recovery (less intense in between) or complete rest in between. Cardio and strength routines both qualify -they can both get your heart pumping and get your metabolism fired up which leads to a solid afterburn. This is because it increases the amount of time your body takes to recover AFTER you have finished your exercise session. For maximum results you must go for maximum effort on the high intensity intervals, not simply a higher heart rate. HIT causes metabolic changes that enable you to use more fat as fuel. This will improve your athletic endurance as well as fat burning potential.

Here is what I do for my HIT training thanks to my training time with personal trainer Kai Fusser. I NEVER do any more than 4 minutes of cardio in the gym. Training more than 4 minutes of cardio raises cortisol levels and puts the body into survival mode which slows down your calorie burn and reduces maximum results.

1. Get on a treadmill. Leave it off! Use your phone as a stop watch in a visible place.

2. Push the treadmill at a medium walking pace for 30 seconds.

3. When you reach 30 seconds run at maximum intensity for 10 seconds.

4. Repeat walking at a medium pace pushing the treadmill steadily for 30 seconds.

5. Repeat running at maximum intensity for 10 seconds.

Continue this 30 second low intensity 10 second high intensity interval until you reach 4 minutes. Your Done! This workout can be done twice per week, if you can handle it three times per week is even better but more than that isn’t necessarily recommended.

This is not as easy as it sounds! Make sure your body is warmed up first, I do this at the end of my workout. If done correctly, you don’t need to do another lick of cardio at all! Make sure your shoes are laced tight!

I urge anyone interested in this type of workout to do their own research and learn about this method of training!

Go Get it!



RESURGENCE with Darin Shapiro, by Sidewayz Films

It has been 8 years since Ronn Seidenglanz made a wakeboarding film. Darin Shapiro’s Resurgence to wakeboarding is also his resurgence to wakeboarding.
“It’s been fun going back to my roots and working with an old friend.”

100% of the money donated to the vimeo “tip jar” will be divided equally between Matt Manzari and Brad Smeele to help with expenses during their recoveries.

Produced by Sidewayz Films
Photos from Tanya Pavlis

Darin Shapiro

Matt Manzari

Brad Smeele

“Life is about the journey” by Wakeboard World Champion Darin Shapiro


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Darin Shapiro 48 degrees
Pic: Tanya Pavlis

Never ever give up. To be is to do. You need a team to reach your peak, surround yourself with the best there is in everything. Life is about the journey not the destination. How much life is there left? Lets face it, we are all on a one way street. What are we going to do so as we go forward to have no regrets looking back? Let people sit back in their comfortable chairs and be the critic, the observer, while the brave one gets in the ring and engages, and gets bloody and dirty and fails over and over and isn’t timid and lives life in a bold way. The journey itself is worthwhile taking. Find a way. Make a spark, let it become your flame. If you have a dream then you will have obstacles in front of you as we all do. None of us gets through this life without heartache, pain and turmoil. If you believe and have faith and can get knocked down and get up again and believe in perseverance then you can find a way. How? Why? Does your pride ask if you can do it? What a tremendous foundation you can lay down and character that can be built by reaching for the horizon. Every epic journey can fulfill your life once you undertake it and once you’ve committed to it. Every day of our lives is epic. Have action behind your words. Chase your dream whatever your age. Your labor and sweat will allow you to see what you couldn’t have seen from another perspective. That is what wake boarding has given me, that perspective. When you achieve your dreams its not what you’ve accomplished so much as it is what you have become along the way. I walk around tall as I have become a bold, fearless person and that is what I’ll be everyday until my days are done.

Acidic foods vs. Alkaline foods for the wakeboard body

Darin Shapiro

Feeling alkaline in the barrel.

Written by Jimmy Tiblier, inspired by the Shapiro’s dinner table.

Healthy eating has become a trend in America, but most people are unclear about what foods are truly healthy and what foods are not. Obesity, heart disease, cancer, chronic inflammation and other modern day illnesses have created a demand for knowledge about the human diet. Most of these illnesses are linked to a diet high in acidic foods, and low in foods that are alkaline. Wakeboarding places harsh demands on the human body, namely, inflammation from the heavy wear and tear. These five facts about alkaline foods will should help clarify most questions one may have about alkaline foods.

1.) As a general rule of thumb, acidic foods consist mainly of processed food products. Meat and dairy products, processed grains, fast food, and almost anything on the inner aisles at grocery stores is usually processed in some form. Try to buy foods found along the outer shelves such as fresh produce consisting mainly of veggies, fruit, and nuts. Most fish species tend to be highly alkaline, allowing humans to satisfy their carnivorous desires safely.

1.) The blood in our bodies has a pH level. The neutral pH level is 7 and foods considered acidic are below 7 while alkaline foods are above level 7. An ideal pH level is between 7.35 and 7.45. When our blood is too acidic, it cannot fight inflammation and infection efficiently. If we bring the ph of our blood to a more balanced state, the body functions optimally.

2.) Not all alkaline foods are created equal. Some foods have a very small effect on alkaline levels while others have a large effect on alkaline levels. We cannot offset highly acidic foods with foods that are barely considered to be alkaline.

3.) Stick with organic and non GMO foods. Most alkaline foods are from the ground and are very close to their natural state. Adding harmful chemicals through modern farming techniques defeats the purpose when trying to achieve a more alkaline blood level. Even though you may be eating a piece of fruit that has a high alkaline content, if the fruit was not grown organically, there may be other substances in that piece of fruit that raise acid levels in the blood. Pesticides and chemicals tend to be acid forming.

4.) Don’t overcook your veggies. Cooking leeches nutrients from the food source. The longer the produce is cooked, the less nutrients will be in the vegetable. Heating certain cooking oils can cause them to become more acidic. Look into cooking with coconut oil, which has a much higher burn off temperature than other oils.

5.) Watch what you drink as well. Studies have shown that soft drinks, colas, artificial sweeteners and other additives are highly acidic, leading to extensive tumor growth and high cancer levels. Also consider using a water filter designed to eliminate acid from the water we drink. Our water sources are highly polluted, creating “acidic water.” I add lemon to my water to help offset the amount of acid introduced to my body.
These tips should help you figure out how to go about changing your diet in order to achieve a more harmonious balance in our body. Alkaline foods are known to present a positive emotional response while acidic foods can create negative feelings.  To be on top of your game physically and mentally, look into eating a diet consisting of more alkaline foods. Quinoa and wild rice are good alkaline food substitutes for our traditional rices and pastas that tend to be acidic. Try eating more fish instead of poultry and red meat. Vegetables and fruits usually help our bodies the most. Eat well, ride well!

Thank you Darin for the opportunity and thank you to everyone who has been a part of my journey.

What do Professional Athletes use to recover and heal faster?

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Darin Shapiro Orbital 540
Pic Andy Laz

Written by my good friend Jimmy Tiblier who knows injury and recovery better than most.

Throughout my experience in athletics, I have been through much injury and recovery. I’ve come across many different healing modalities, and after spending time with world champion wakeboarder Darin Shapiro of www.ridethespot.com, I learned about many devices and methods that accelerate healing and minimize pain to get me back on the water faster. Here is a list of the top ten most helpful tools I have been using. All of these devices or modalities have inherent risks so please consult your physician before using these tools and techniques.

1.) TENS Unit- Transcutaneous Electrical Nerve Stimulator. I use this device multiple times daily. The device helps interfere with pain signals in the brain, bringing relief to the patient. This device also promotes blood flow to the area being treated which promotes healing.

2.) MENS Unit- Microcurrent Electrical Neuromuscular Stimulator. This device works similarly to the TENS unit, but runs at a much lower frequency. The MENS unit sends an electrical current through the damaged tissue to create a specific frequency at the cellular level. This unit helps athletes with wound healing, tendon, and ligament repair, as well as more severe degenerative diseases such as osteoarthritis by matching the frequency found naturally in healing tissue.

3.) Qigong- (Chi Gong). Qigong refers to a form of Chinese medicine, but there is a device that is considered a Qigong therapeutic massager. The device rests on your chest or injured area and recreates a tapping frequency that promotes healing. The frequency mimics the tapping of the Qigong practicioner’s hands. Not only does this help with pain, but also relaxation.

4.) Trigger Point Therapy- Essentially, trigger point therapy focuses on finding the areas where muscles tend to get sore (knots), and attempts to soothe the area by rubbing the knots out. This can be done with a foam roller, laser trigger point devices, muscle sticks, and even lacrosse balls.

5.) Sacroiliac Belt or SI Belt- This device was developed by a doctor who focuses on sacroiliac joint dysfunction. The belt sits around the hips and constricts them in a way that provides extra support for the pelvis and spine. I train with mine on, and Darin uses his when he wakeboards and trains. Check out Serola Belts for a quality product.

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6.) Cupping- Cupping is an ancient Chinese medical practice that involves releasing tension from our muscle fascia (the network of fibers that hold our muscles in place). Cups are placed on the body and air is removed from the cup via flame or pump, thereby creating pressure inside the cup, allowing the fascia to be stretched and released.

7.) NET- Neuro Emotional Technique. All injuries have some emotional component involved, whether we care to admit our emotions or not. Anger, fear, anxiety, and even nostalgia are just a few examples of emotions that NET targets. NET uses muscle testing and specific homeopathic products to work through the emotion that is holding the athlete back from being 100% healthy.

8.) Ice and Heat- I shouldn’t have to emphasize the importance of ice post-injury. Ice is crucial within the first 4 days of an injury. Ice brings analgesia (pain relief) and decreases swelling. I use a Breg Kodiak ice machine because it comes with accessories for specific body parts (i.e., hip, knee, etc.), allowing for more efficient cooling of the area. Heat can also be used to soothe chronic injuries that have been bothering the athlete for a longer period of time.

9.) Decompression and Inversion tables- I use my inversion table to release abdominal and lower back tension. Hanging upside down from your ankles may not be the best form of relief for everyone, but can be beneficial for many, therefore I emphasize extra caution when using these two devices. Decompression tables are often found in a chiropractor’s office. The doctor releases tension and pain by pulling your legs and hips away from the upper body. Both provide similar results, but the decompression table tends to be safer, especially when performed by a chiropractor.

10.) Soft Tissue Massage- Massage helps me in countless ways, including flexibility and mobility. Massage also helps break up scar tissue, promotes blood flow, relieves myofascial trigger points, reduces swelling, and helps with toxin drainage. Massage is a must if an athlete is trying to stay healthy or accelerate healing.

Although injuries can be common in wakeboarding, you’ll be able to get back out there sooner by making use of these tools. They really do help and I am experiencing the benefits firsthand. Thank you Darin, Heather, Kien, and Kai’a for your guidance, wisdom, love and laughter.

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micro current & qigong

Supplement your wakeboarding with nutritional support by World Wakeboard Champion Darin Shapiro


Darin Shapiro Wakeboarding in the surf

By request I have put together a list of supplements that I believe have helped me throughout my wakeboard career.  Proper supplementation helps with injury recovery as well as performance and a feeling of well being. I recommend doing extensive research on anything you put into your body as the internet has no shortage of info on these listed supplements.

I choose supplements that have no synthetics and companies that do research themselves with their own labs.

1. Chondroisamine. This is a great supplement for Joint Support, a combination of glucosamine and chondroitin. I like the fact that it contains super dioxide dismutase, an excellent antioxidant. This product is a must for wakeboard knees!

2. Infla-zyme. This product contains natural enzymes which help decrease inflammation in your body. When you take a lot of abuse doing sports this is what I prefer to take instead of Tylenol or Advil. I take it on an empty stomach as I want it to break down the inflammation in my tissues as opposed to my food.

3. Core level Adrenal. This an Adrenal support supplement which I take for the purpose of recovery and well being. When we are actively involved in sports we tax our bodies and our Adrenal glands. Caffeine, alcohol, and stress are amongst the long list of things that drain this important little energy pump. I take this supplement on an empty stomach as well.

4. Vitamin D3.  I take 800IU of D3 daily for a long list of reasons. It raises testosterone levels and helps our bodies absorb calcium, iron, phosphate and zinc as well as many more minerals. D3 is produced in the body through sun exposure. I stay covered up and limit my time in the sun since I have had Melanoma. Therefore, I get my Vitamin D through supplementation.

5. Fish Oils. An antioxidant and anti-inlammatory powerhouse.

6. Protein. We are mostly vegetarian in this house so we get lots of our protein from nuts and soy shakes. Occasionally we have fish or eggs but usually steer clear of animal meats. For every pound of body weight you should have .5 grams of protein. Ramp that up with your activity level. Some days I will mountain bike, workout, surf, trampoline train, and wakeboard. A day like that should put me at 1 gram of protein per lb. of body weight. This is for men and slightly lower for women.

7. Multiple Vitamin/Mineral. I have always taken a comprehensive Multi which I will change up almost every other month to provide my body with new foods. Check out “Shaklee” daily packs or “Da Vinci labs” ultimate spectra.

8. Water. Don’t for get water as an essential mineral!

9. Massage, meditation, and relaxation. All very important things to supplement your health with.

10. Rest. This just may be number one.

Find supplements that feel right for you and learn as much as you can about what you put into your body. Stay healthy and happy shredding!


Going back to competitive Wakeboarding at 40 by wakeboard legend Darin Shapiro

The last 6 months of my my life have consisted of training, training, and more training. I have decided to go and do what I thought I would never do as I thought competitive wakeboarding was a sport for teenagers and twenty somethings. After my 5 year old starting riding and asking me to ride I thought “hey this is fun but that doesn’t give me the right to think I could go out and have any kind of chance competing against the best guys in the world” but, as I went out and rode something amazing happened.

The wakes had gotten way bigger and the boards have gotten way better than what I remembered! For the most part what I was trying to accomplish years ago was quite a bit easier going now. I was having so much fun and the harder stuff felt easier than I had remembered.

But, I am 40. I have been trampoline training a couple of hours per week, I’ve been putting in 5 hours a week in the gym, I have been mountain biking a ton and riding the cable and boat. My diet is mostly vegetarian or fish and I’m religious about the quality and type of supplements I take which I have researched for years.


Darin Shapiro
pic: Tanya Pavlis

Where does this put me as far as being ready to take on the Pro Wakeboard Tour at my age? I have no idea but I love being in the best shape of my life and riding a wakeboard with virtually no pain especially considering that I have been going pretty hard in my book. Kelly Slater is the best example I can give about what can be accomplished in watersports at 40 plus. Though surfing is different in regard to what type of load we put on our bodies he is the “bees knees” and I am immensely inspired by Kelly.

I have reminded myself daily that I love this process and trying to up my game has got me feeling more alive than ever. I challenge everyone out there to challenge themselves because that is where I find the most happiness and I hope you do to!