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How pro surfer Coco Ho got that body

How has your training changed after a decade of pro surfing?
I don't do as much stuff in the gym or with a personal trainer anymore. My favorite training over the last two years is a jiujitsu workout called Ginastica Natural -- "natural gymnastics." It's all bodywork, and it's all about hip mobility and glutes and being more adaptive to falling or landing weird -- perfect for surfers.

How do you mentally overcome a hard workout or wave?
A huge part of Ginastica Natural is breathing. It's one of the biggest things I've learned through this new training. It's all about focusing on the control of your exhale instead of the inhale -- because you will always naturally inhale.

How does this breathing technique translate to your surfing?
After a wave, it helps with my paddles back out. When you're in the proper breath, your paddling will be in good form. The breath controls so much of the mind, so if your breath is at ease, your mind is at ease. It's become natural for me now.

What do you love most about your body?
Probably my strength. It offers me so much. I control the strength I get out of my body with what I put in it and how I maintain it. I think that's a really powerful thing.

What's one area of your body that you've learned to love?
Growing up, I hated my legs. I thought they were way too strong and big. Now I'm like, "Are you kidding me? These are amazing!" They are a part of my craft. They allow me to do what I do.

On days that you don't feel confident, what do you do to shake it?
Go surfing. If you're feeling your worst and you go catch a few waves, you can feel the difference in your body. It's the best feeling.

1. Start in a plank position with elbows directly over your wrists.
2. Slowly lower body to hover a few inches above the floor.
3. Shift body forward and lift chest up, still holding body above the ground.
4. Fully extend arms and hold position for 10 seconds.
5. Repeat with continuous flow up and down three times.

1. Start in a "downward-facing dog" position with slight bend to right knee.
2. Move right knee across body, rotating entire body over in process.
3. Hold right leg, with slight bend, straight up while in a "reverse table" pose.
4. Repeat this move four times on each leg for three sets.

1. Start in a push-up position with straight arms and legs lifted.
2. Bring right knee to right elbow.
3. Alternate between right and left side 10 times for three sets.

1. Start in a "reverse table" pose with arms straightened and knees bent at 90-degree angle.
2. Bring right leg straight up in the air and hold for five seconds.
3. Alternate between right and left leg with one fluid motion 10 times for three sets.

"Lately I've been making fruit crumbles -- they're amazing, and they satisfy my sweet tooth."

Coco Ho's fruit crumble (1 serving)
In a bowl, combine ¼ cup almond flour, 1 tsp. coconut oil, 1 tbsp. coconut sugar and a dash of cinnamon. Sprinkle on top of your favorite chopped fruit (Coco's is mango).

Photo by Morgan Maassen; illustrations by Todd Detwiler.