Examiner
Scuba Fitness: The TIDES Workout
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
February 3, 2015
The Caribbean Sea and its more than 7,000 islands bespeak the adventurous history of many
peoples such as the Americans, Dutch, French, Spanish, English, Mexicans, and Portuguese.
Native cultures of the Maya, Arawak and Carib indians still weave through the islands with
influences from Africa… Read more
Nutrition for Scuba Divers: Healthy Holiday Cider
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
December 23, 2014
Scuba divers, surfers, snorkelers, stand up paddlers, kayakers, wind surfers, and swimmers are exposed to the elements year-round. This cider may be enjoyed chilled to cool off on a hot
summer day or as a hot beverage to warm up and refuel during the winter months… Read more
Scuba Fitness Featured Exercise: Strong Abs for Scuba Divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
December 18, 2014
Whether they are visible or not, abdominal muscles are essential in supporting the back and stabilizing the body through complex movements associated with scuba diving. Without question a balanced abdominal strengthening program is an important component of scuba fitness and should be developed in conjunction with back strengthening and flexibility early in an exercise program… Read more
Nutrition for Scuba Divers: Sweet Potato stuffed Portobello Mushrooms
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 25, 2014
Sweet Potato stuffed Portobello Mushrooms are a delicious meal for scuba divers focused on
eating healthy this holiday season. As the main course or a side dish all divers will enjoy the
earthy fall flavors and aromas. Vegetarian divers rely on the portobello mushroom as a meat
substitute… Read more
Scuba Fitness Featured Exercise: Single Leg Toe Touch
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
October 15, 2014
The Single Leg Toe Touch is part of a series of exercises presented in FitDiver® Magazine:
Training for Palau. It is considered an intermediate to advanced movement for scuba divers… Read more
Fitness for Divers: Push up progression for SCUBA divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
September 2, 2014
Push ups are one of many ways to develop upper body strength for scuba diving. Divers
working to master push ups may begin by pressing against a wall and then progressing to
pressing against the floor while kneeling (sometimes called “girl push ups”). But where do
divers go from here?… Read more
FitDiver® Magazine debuts with complimentary issue
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
July 28, 2014
[fit-di-ver] – a person who strives and achieves the required level of fitness in order to stay underwater for long periods of time and adapt to the elements presented .CARLSBAD, CALIFORNIA FitDiver® Magazine published by Gretchen… Read more
Travel Fitness: Superman on the Bosu
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
July 25, 2014
The Superman on the Bosu is a great exercise after sitting on long flights. Travel to exotic dive locations usually requires extended flights with multiple connections. Long hours sitting in airplane seats, lifting and pulling luggage, and varying food…Read more
Scuba Fitness: Divers gain strength and coordination for fin kicking
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
July 1, 2014
Featured Exercise for Scuba Diving: Lying Leg Curl with Dumbbell The Lying Leg Curl with Dumbbell is a fun and sometimes challenging way to train the glutes (buttocks) and hamstrings (muscles on the back of the thigh) for diving activities…Read more
Scuba Diving Nutrition: Ever wonder what happens to an egg underwater?
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
April 18, 2014
Almost every scuba diver has experienced the underwater egg lesson which demonstrates how pressure at depth confines a peeled raw egg to the shape of its shell. Topside eggs are an excellent source of protein to fuel diving activity…Read more
Scuba Fitness: Featured Exercise – Shoulder 90’s
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
March 7, 2014
Healthy shoulders are vital to a positive scuba diving experience. The mobility of the shoulder joint exceeds every other joint in the human body. It enables divers to reach behind, under, around, above and beyond in nearly unlimited…Read more
Scuba Fitness: Winter Warm Up for Divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
February 17, 2014
It is bracing cold outside and time for a zero dark thirty workout. Like most mornings my training buddy and I are the first to arrive. We converge at the fitness center entrance without words, grab a half cup…Read more
Is blowing raspberries good for scuba divers?
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
January 30, 2014
Blowing raspberries is very different than blowing bubbles while scuba diving but can still be a lot of fun. Most of us probably don’t remember the first time we blew a raspberry as part of discovering our mouth…Read more
Scuba Fitness Motivation: Bubbles of Success
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
January 7, 2014
“Successful and purposeful improvement is to live learning from the past and planning for the future. Establishing and accomplishing goals helps divers measure progress. Linking goals to a lifetime of diving is both practical and motivating. “Divers are…Read more
ScubaFit® Joins Dive Zone Radio – Fitness for scuba divers on the air
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
December 20, 2013
Whether you’re an avid scuba enthusiast or just love adventure, you’ll want to listen to Dive Zone Radio every Sunday. ScubaFit® debuted this week on a new radio program for scuba divers. Dive Zone Radio…Read more
Scuba Fitness Focus for Divers: Tips for staying on track during the holidays
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 26, 2013
It can sometimes be challenging to stick to a fitness and nutrition program, but it is not impossible. Getting on track NOW helps prevent the ‘anything goes damage’ of the holidays and keeps you in your…Read more
Scuba Business: Dive Center Fitness
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 11, 2013
Studies indicate that fit individuals are more likely to participate in recreational activities. Divers who are fit are more likely to advance their training and dive more often. The benefits of good health are profound for everyone and…Read more
Scuba Fitness: Aerobic exercise improves mental performance for divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 8, 2013
The “runner’s high,” a “feel better” sensation often experienced by long-distance runners, is generally attributed to high levels of endorphins in the brain. Researchers have known for some time that exercise…Read more
Physical therapist helps scuba divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
October 7, 2013
Cindy Shaw, PT, OCS, BCB, the owner and director of Orthopaedic and Spine Care Physical Therapy (OSCPT) in Huntington Beach recently became a ScubaFit Instructor. Cindy and ScubaFit founder, Gretchen M. Ashton, CFT, SFT, SFN, NBFE, are co-teaching the ScubaFit Diver Course on Thursday, October 17, 2013, from 6:00 p.m. to 8:00 p.m. at
OSCPT, 6082 Edinger Avenue, Suite 100, Huntington Beach, CA 92647. Read more
Dive Show Fitness
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
September 15, 2013
Dive show and trade events can take a toll on the body. Walking for most visitors at dive shows is more like a shuffle with stops, starts, and a lot of standing.
Vendors and exhibitors manning booths have at least one full day of setting up, carrying large awkward or heavy objects, walking long distances repetitively and then standing for hours on hard surfaces or sitting in folding chairs for days before taking everything down and carrying it away. Let’s face it – it’s a grind – a good grind, but a grind. Read more
Fitness for Diving in Roatan, Honduras
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
August 23, 2013
CoCo View Resort in Roatan provides divers the opportunity of four boat dives a day plus unlimited shore diving. The CoCo View slogan, “Nature made it Beautiful” We make it Easy!!” is evident. The resort and dive center operate an efficient schedule for: orientation, equipment set up and dive boat departures; meals and entertainment; and educational, cultural and environmental presentations. CoCo View has anticipated everything divers need to pace themselves from one activity to the next. Read more
Get Fit for Diving with ScubaFit® at the Phoenix Dive Show
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
August 13, 2013
ScubaFit® is conducting a Saturday Seminar sharing the Top 10 Fitness Tips for Divers and a Sunday ScubaFit® Diver Certification Course at the Phoenix Dive Show, September 21 and 22, 2013. The Saturday Seminar which is open to all divers includes fitness do’s, don’ts and helpful hints, plus a free workout for all participants. Read more
Scuba Fitness Motivation: REEF Great Annual Fish Count
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
August 8, 2013
“One Fish Two Fish Red Fish Blue Fish”, the title of one of my favorite books by Dr. Seuss (Ted Giesel) repeats in my mind as I try to remember the differences between a Beaugregory and Cocoa Damselfish. It is week three of the Great Annual Fish Count conducted by Scott and Patti Chandler at CoCo View Resort in Roatan, Honduras. Every morning I check the board for the three “Most Wanted” ocean critters of the day. With entries of a Spotted Drum Fish, a French Angel Fish and a Sea Horse, it feels good to be a contender for a prize drawing. Read more
Scuba Fitness: Featured Exercise – Neptune’s Triceps
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
June 26, 2013
Neptune, king of the deep, is ripped! This roman god of the sea has super human strength and endurance to invoke earth quakes, tidal waves, floods and storms. He is often depicted with massive arms brandishing a three-pronged spear called a trident. Neptune’s ability to wield his weapon is made possible (in part) by the triceps brachii, the large muscle on the back of the upper arm. Like the trident the triceps is comprised of three parts. The long, lateral and medial heads of the triceps brachii perform extension of the elbow joint. Read more
ScubaFit® Diver Instructor Certification at Scuba Show
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
May 6, 2013
Learn, practice and teach fitness for diving. Register in advance for the ScubaFit® Diver Instructor Certification course at the Scuba Show. The course is one of several professional workshops being held on Friday, June 7, 2013, 9:00 a.m. to 4:30 p.m. in Seaside Room 4A (S4A) at the Long Beach Convention and Entertainment Center. Read more
Scuba Fitness Motivation: Being Coachable
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
April 11, 2013
Whether learning to scuba dive or accomplishing goals for scuba fitness; Being Coachable is a mature attitude of learning and collaboration essential to being a healthy and competent diver. Recently I won a gift certificate for a month of fitness classes. As a fitness professional in high demand my schedule is usually booked. As a necessity my own workouts are typically self-trained sessions at unusually early and late hours. However, this time I had an opening in my schedule that matched an early morning fitness boot camp. Read more
Scuba Fitness: Featured Exercise- Concentration Curl for Biceps Strength
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
February 28, 2013
This exercise is great practice for the mind muscle connection. The biceps muscle of the upper arm is recruited along with the muscles of the back when the body is required to perform powerful physical activities such as lifting and pulling. Divers benefit from both the physical strength and mental discipline developed with this exercise. Read more
Scuba Diving Nutrition: Healthy eating in Grand Turk
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
February 5, 2013
We spent 10 days scuba diving in the Turks and Caicos Islands. In spite of meeting a 150-pound Hog Fish, we did 150-pound Hog Fish in Grand Turk fairly well sticking to a healthy eating regime. A bit of pre-trip research also helped us keep meals within our travel budget. Our strategy included packing a good supply of our favorite nutrition bars, Bear Naked granola, and individual packets of electrolytes to be poured into plain water. Read more
Arctic Zero: A frozen treat you can dive into
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
January 17, 2013
At only 150 calories a pint and 85 calories per bar, this high protein frozen dessert has less calories than most meal replacement shakes. It is a great alternative from the powder and blender and actually can help divers stick to a nutrition program without feeling deprived. Read more
Scuba Fitness: Featured Exercise – The Dolphin
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
January 4, 2013
Exercising at the beach has its benefits! The sea brought us a gift during our Sunday evening walk at Tamarack Beach in Carlsbad. A small bottlenose dolphin (perhaps 4 feet in length) became caught in the surf. We came upon it rolling in and out with each swell, but stranded completely on the sand between waves. It appeared healthy and determined to get back in the water. Slightly fatiqued and disoriented, it’s tail and fins were of little use out of the water. Read more
The pomegranate gift: A story of the heart for divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
December 12, 2012
Last week a friend of mine who is recovering from a heart valve repair received a bottle of pomegranate juice as a get well gift. The pomegranate gift was perfect. Pomegranates contain polyphenols with powerful antioxident properties. The touted health benefits of pomegranate juice are sometimes loosely and broadly stated, so I wanted to bring sound information and studies that are particularly interesting for divers. Read more
Scuba Fitness in Taveuni, Fiji Islands
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
December 3, 2012
Diving the Somosomo Strait is exhilarating! ScubaFit® recommends strength, endurance and advanced diving skills for this diving adventure. The island of Taveuni is one of the most picturesque locals we’ve visited. We went there for the diving – which is amazing – and we fell in love with the people. We stayed at Garden Island Resort and spent nine days diving with Rainbow Reef Divers. The resort staff and dive team provided impeccable service. The spa-like rooms opened directly onto the water with views of the strait and Vanua Levu. Read more
Scuba Fitness: Recently retired how do I get started?
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 21, 2012
Question: I am a 67 year-old scuba diver, recently retired, and ready to begin an exercise program. I have never exercised before. How do I get started?
Answer: Your decision to begin an exercise program is exciting!
Meet with a physician. First schedule a medical examination and discuss your plans with your physician. Your doctor will know what tests, if any, are appropriate at this time. Read more
Scuba diving for military veterans
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 11, 2012
“Thank you to all our military service members and veterans. Your contributions and sacrifices will always be remembered.” As veterans return to civilian life, there can be many challenges. Hopefully service members and veterans remember to ask for assistance from friends, family and community organizations. Two organizations particularly known to support and encourage both disabled and able-bodied veterans and military service personnel in the scuba diving community are Diveheart and SUDS (Soldiers Undertaking Disabled Scuba).Read more
Scuba Fitness: The mermaid workout for Halloween and scuba diving
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
October 25, 2012
Halloween is an opportunity for women divers to be mermaids on dry land instead of just pretending to be mermaids when scuba diving. Mermaids are touted to be mythical creatures but reported sightings date back to first century AD. Real live mermaids can be found in Florida at Weeki Watchee Springs State Park and as far inland as Denver’s Aquarium Restaurant. Read more
Scuba Fitness: Exercise for diving in Grand Cayman
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
October 9, 2012
On this third visit to the Cayman Islands we stayed at Colbalt Coast Dive Resort and dove with DiveTech. Arie and the staff at Cobalt Coast are warm and welcoming professionals providing clean and comfortable accommodations with impeccable customer service. We enjoyed the relaxing atmosphere and delicious healthy food choices. One of our menu favorites was the Jerk Chicken Caesar Salad. We ordered the dressing on the side and used little to none as the chicken was served hot and was very flavorful. Read more
Yum Yum Yellow Squash
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
September 26, 2012
The winter squash harvest is just beginning. I love all types of squash, but one of my favorites is Spaghetti Squash. With its natural flavor it makes an excellent substitute for pasta. As the name suggests, you can enjoy Spaghetti Squash topped with almost anything, including your favorite sauce. It is easy to prepare and grow, and bursting with nutrients. The American Institute of Cancer Research (AICR) explains the high antioxidant content of squash helps fight cancer and protect eye health. Read more
Stay Cool: ScubaFit® tips for exercising in hot weather
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
September 13, 2012
It seems that Summer is lingering less like dog days and more like dragon breath; scorching. With unseasonably high temperatures forecast for the coming week the following tips for exercising in hot weather will remind divers to stay cool while achieving fitness goals. Exercise during the cooler hours of the day.When temperatures and humidity are soaring, early morning is a great time to exercise. Read more
Scuba Fitness: Labor Day is a great time for a lagoon outdoor workout
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
August 31, 2012
Exercise is NOT recommended 24 hours before or after scuba diving making it challenging for divers to both dive and exercise during traditional two-day weekends. The three-day Labor Day weekend however affords divers an opportunity to dive several times and still enjoy a scuba fitness workout. Long weekends also provide opportunities for extended exercise sessions, family fitness and fitness as part of outdoor recreation. Read more
Scuba Fitness: Featured Exercise – The Abdominal Crunch
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
July 17, 2012
Whether they are visible or not, abdominals are essential in supporting the back and stabilizing the body through complex movements associated with scuba diving. Without question a balanced abdominal strengthening program is an important component of scuba fitness and should be developed in conjunction with back strengthening and flexibility early in an exercise program. Read more
Cancer survivors and sharks need your vote
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
July 17, 2012
If there is one thing that garners our undivided attention and generates a frenzy of public interest this time of year, it’s sharks. With several recent sightings around the country from La Jolla to Cape Cod and shark finning legislation pending in countries around the world, sharks have taken center stage. Discovery’s Shark Week will be celebrating its 25th anniversary in August, with Universal’s classic movie, Jaws, scheduled for a highly-anticipated release on Blu-Ray soon after. Read more
Scuba Fitness: When should young divers begin lifting weights?
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
June 29, 2012
In an effort to grow the industry, dive certification agencies are dedicating entire magazine issues to inspiring kids to scuba dive. Programs to orient children to diving begin as early as seven years of age. While there is some controversy among industry experts about the best age and responsible participation, it appears children are entering the sport in greater numbers. Like adults, children need to be certified and fit to dive. The type of exercise appropriate for children is different than for adults. Read more
Scuba Divers Practice Distance and Relay for Dive The Coast
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
June 4, 2012
Nearly 25 divers from throughout the state will be diving this weekend to prepare for Dive
The Coast 2013. Teams of divers coordinated by Kim White, founder of Dive the Coast, will begin diving from the Breakwater in Monterey on Saturday in two-hour intervals from 9:00
a.m. to 3:00 p.m. Public safety divers and volunteers will provide surface support with inflatables and kayaks. Some divers will head north into the bay, and the others east or west, parallel to Del Monte Beach. Read more
Cancer Survivors Scuba Dive with Sharks
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
May 7, 2012
Brandon Bethea of San Diego based Fin Forward, featured on San Diego 6 News in the Morning, shares shark diving with cancer survivors and why fitness is important to Fin Forward. “Fin Forward focuses mostly on the emotional and therapeutic benefits gained from a shared group experience or life-changing adventure such as shark diving. Nonetheless, fitness is a key element of everything we do. As we see it, our trips are all about recreation (having fun!), resolution (sense of accomplishment), and rehabilitation (feeling better)…” Read more
Nutrition and Diving: Benefits of Chocolate for Scuba Divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
April 6, 2012
Whether biting off the ears of a chocolate bunny or indulging in a foil wrapped chocolate egg, scuba divers who consume moderate amounts of chocolate may benefit from its healthy nutrients. Chocolate, dark chocolate in particular, contains nutrients touted to prevent cardiovascular illness, heart disease, and high blood pressure which rank as the top three medical conditions reported by divers. Moderation of a few times a month is key as the calories from eating chocolate every day may outweigh the benefits. Read more
Bunnies and Bubbles: San Diego Dive Club Hosts Underwater Easter Egg Hunt
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
April 6, 2012
The San Diego Dive Club (SDDC) announces that once again the Easter Bunny has been seen SCUBA diving near the underwater canyon at La Jolla Shores. He always likes to get a head start for the Annual San Diego Dive Clu Underwater Easter Egg Hunt and Pancake Breakfast. The event is FREE! Read more
Volunteers needed to “Dive The Coast” for ocean organizations
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
March 9, 2012
Divers along the 1000 miles of California coastline are gearing up for the largest mass scuba dive in the history of diving. Test dives are being done to gauge dive distance, depth and air, all of which will be formulated for diving longer distances during Dive the Coast scheduled for June 2013. Dive teams will first perform calibration dives to determine distance. Additional dives are relay dives where one team dives a distance then hands a flag to another team and so forth. Read more
Mobile App for Scuba Diver Fitness
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
March 6, 2012
Navigating the waters of fitness for scuba diving may seem daunting however, these tried and true exercises for the major muscles of the upper body are as certain as the tides to develop “A Treasured Chest.” ScubaFit® debuts the first in a series of mobile fitness applications for scuba divers. Read more
DiveBuddy hosts online relationship survey for scuba divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
February 13, 2012
Is your dive buddy your spouse? What if your spouse doesn’t dive? If your spouse is your dive buddy, do you dive together during a disagreement? Romance is not just in the air this Valentine’s Day, it’s in the water. DiveBuddy.com, a social community for scuba divers, hosts a survey where divers can share their romantic status and how it affects their involvement in the sport. Go to DiveBuddy.com to view the respsonses and join for free to participate in the Scuba Diver Relationship Survey. Read more
Scuba Divers Share Vision of Fitness
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
January 23, 2012
Local scuba divers, Gary Hawkins, Founder of Ride FitTM and underwater videographer, and Gretchen M. Ashton, CFT, NBFE, owner of ScubaFit® and FitDiver®, have joined forces. Committed to the health and wellness of scuba divers, both have personal fitness stories, are inspired by adventures in scuba diving, and empowered by the influence of the sport to motivate divers to fitness. Read more
Pros Team Up to Bring Fitness to Divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
January 10, 2012
PADI approves brand new ScubaFit® Diver Distinctive Specialty Course. Dive and fitness instructors alike can now become certified to teach fitness to divers. The Padi ScubaFit® course was developed by Gretchen M. Ashton, a certified fitness trainer and Stephen Mendel, a multi agency scuba instructor. The PADI ScubaFit® Diver Distinctive Specialty Course offers new opportunities for instructors and dive shop owners to improve the health, performance and safety of their diving clients and increase diving participation. Read more
Preparations Continue for 1000-Mile Scuba Dive
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
January 10, 2012
CALIFORNIA – Dive the Coast, Santa Cruz Chapter is conducting test dives aboard the Silver Prince in Monterey, California, beginning January 21st, 2012, and continuing the third Saturday of every month throughout the year. The outings are open to all divers novice to advanced throughout the state. How much distance covered largely depends on how many divers sign up. The cost is $50.00 with divers providing their own tanks. Call (831) 204-0539 or e-mail Charters@SilverPrinceCharters.com to save a spot! Read more
Scuba Fitness: Oxygen Utilization Testing for Scuba Divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 12, 2011
Oxygen utilization (VO2) is typically discussed as an advanced training tool for endurance athletes. Although not widely considered for diving, V02 testing provides both cardiovascular fitness and metabolic feedback that may be helpful to divers. The more oxygen a diver can uptake and utilize, the greater the aerobic caapacity and the better the cardiorespiratory finess of the diver.Read more
Scuba Fitness: How long before I notice improvement?
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
October 20, 2011
Question: When I begin an exercise program how long will it take before I notice improvement?
Answer: You will notice improvement within two weeks.
It’s important that your exercise program be balanced including strength, cardio, flexibility and nutrition. Improvement is determined by individual goals, and the frequency and type of exercise. Read more
Get in Shape for Lobster Season
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
August 29, 2011
Lobster hunting requires physical conditioning over and above that of recreational diving. Attributes of the sport combine fast and steady fin-kick swimming with bouts of rapid whole body movement over periods of hours and often consecutive days. Enthusiastic hunters often add intensity to these physical demands by diving during inclement weather and seeking out remote hunting locations. This usually involves carrying gear for extended distances over uneven terrain and swimming in shore surge, currents and high surf. Read more
Scuba Diving Nutrition: What can I do about my hunger?
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
August 29, 2011
Question: What can I do about my hunger? I seem to want to eat more when I exercise. Answer: It is quite common to get hungry from exercise. You are burning more calories during exercise and your body recognizes the nutritional need. More often than not, if you are on a diet, your diet is too restrictive. A good nutritional plan will balance the calories you are taking in from food, with the calories you are burning during exercise. Read more
Scuba Fitness: Healthy holiday eating tips for scuba divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
November 23, 2010
Think before you indulge. Holiday celebrations are not an excuse to dive in with abandon. Even one high fat meal can cause dramatic increases in blood pressure and increase cardiorespiratory stress associated with both physical and mental tasks, which contribute to heart disease over time. The caloric content of a traditional Thanksgiving meal is estimated between 3,000 and 7,000 calories. Read more
Scuba Fitness: Lower body strength for scuba divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
June 12, 2010
In southern California where shore diving is particularly popular, divers often have to overcome an obstacle course to get to their favorite dive spot. Beach access may be by stairs and always includes walking distances across grass, concrete, sand or rocks. After entering the water in varying surf conditions, the diver then “kicks out” or “turtles” on the surface to conserve air before dropping down to dive. Charter boat diving also requires divers to maneuver on decks and ladders on constantly rolling seas. Read more
Scuba Fitness: Do you know your health? Cardiovascular wellness scan for scuba divers
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
May 17, 2010
Heart disease and/or cardiovascular illness is the most common medical condition reported by scuba divers. The known risks associated with entering the underwater environment require a responsible and preventative approach to health and wellness. The most important scuba fitness recommendation for scuba divers is to know your health. Read more
Scuba Fitness: Beach Walk for Aerobic Exercise and Tide Pools
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
April 22, 2010
Parking near the corner of Carlsbad Boulevard and Cerezo Drive is free and beach access by stairs drops onto a wide expanse of beach. This section of Carlsbad State Beach during extremely low tides provides miles of relatively unencumbered shoreline toward the south and tide pools full of sea creatures to the north. A fast-paced walk on the beach is a great way to improve cardiorespiratory fitness and exercising near the water is excellent motivation for ocean loving scuba divers. Read more
Scuba Fitness and Music
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
April 11, 2010
The backwall of Molokini Crater was more picturesque than usual. With visibility of 150-200 feet Gray Reef, White Tip and Galapagos Sharks cruised below. A Blue Dragon Nudibranch was a treat to find, and the Pyramid Butterfly Fish were especially bright. But the real joy of this dive was the orchestra of Humpback Whales. The underwater melodies of the whales struck a transforming chord which made this a most memorable underwater experience. Read more
Exercise at the Flower Fields
Gretchen Ashton, Carlsbad Scuba Fitness Examiner
April 9, 2010
Nestled on a hillside in Carlsbad, California, with panoramic views of the Pacific Ocean, the Flower Fields® bloom from March through May each year. At first glance you may imagine you have stepped into the Land of Oz. But unlike sleep-inducing poppies, this brilliant rainbow of giant Ranunculus stimulates your senses and keeps you energized. Read more