Could training the small muscles you can't see be the secret to real strength? Pilates instructor and Foundation Training expert Gabrielle Cahoon would say it definitely is. Today, she sits down with us to break down how foundation training is an essential tool in your longevity wheelhouse. She dives into how stabilizing exercises can relieve pain, improve mobility, and prevent further injury. She shares how simple practices, from breathwork to spinal decompression, changed her life, and can help us build more resilient, aware bodies and minds.

Today we sit down with amiga, Piper, to hear about her adventure in Central America; the three-year long van trip with her partner allowed her to practice autonomy and effective communication in relationships, learn to let go and trust the process. From surfing in Mexico to making friends with locals in El Salvador, Piper's story serves as a good reminder to fully commit to new experiences and surrender to change.

In this conversation, we sit down with SWA booking manager and trip leader, Summer, to hear about her surf journey and reflect upon her unconventional career path. From moving to Costa Rica at a young age to work on permaculture farms and supporting local surfers to later managing communications and partnerships at both ISA and the women's surf brand, Seea, Summer offers plenty of insights into finding your path, taking chances and making the most of your circumstances. Holly and Summer also explore how SWA strives to recreate the surf industry from the inside out by fostering safe spaces for women to gain skills, confidence and knowledge about the surfing world.

Former pro surfer Nicole Grodesky sits down with us to chat about her surf journey, the nuances of women's professional surfing, and how we can leverage different mentalities to help push us to believe in ourselves more and succeed. We chat about how setbacks can be viewed as life redirects, rather than failures, that lead us down more fulfilling paths, why it is essential to speak up for ourselves, and some insight into dealing with the emotional rollercoaster that is surfing. Nicole’s story emphasizes that that every life experience provides extra leverage and greater benefit moving forward.

In this conversation, amiga Paula Bushardt shares her remarkable surf journey while looking back on 70 years of life; from growing up all over the world, most notably in places like Nicaragua and Peru, to becoming a passionate surfer and eventually a space engineer, Paula's story highlights adaptability and flow at every stage of life. She also offers some valuable advice for aspiring surfers, encouraging women to surf in all conditions and forge ahead without fear.

Do you remember the age of surf mags? Before social media took over, magazines were the primary way to stay in the loop of what was happening in the surf world. In this conversation, Holly and Sunshine Makarow, a former competitive surfer who helped develop women's surf media, chat about Sunshine's professional life and women's representation in surfing over the years. After surfing professionally in the late 90s, Makarow launched Surf Life for Women, a magazine that pushed for women to be at the forefront of surf media and be recognized more for their talent, and less for their sex appeal.

Connect with us at https://surfwithamigas.com/ or @surfwithamigas.

Episodes produced and edited by Emma Roggenkamp.

 Join us for a lively chat with WSL commentator Rosy Hodge as we dive into the evolution of women’s surfing, celebrate how far the sport has come, and look ahead to its exciting future. We’ll highlight up-and-coming shredders, share insights from the competitive scene, and explore the waves of change shaping the next generation of female surfers. 

Connect with us at https://surfwithamigas.com/ or @surfwithamigas.

Episodes produced and edited by Emma Roggenkamp.

In this episode, SWA co-owners Jackie and Holly share exciting updates about SWA retreats — from new destinations and fresh program elements to the ongoing evolution of their business. They open up about the behind-the-scenes challenges of running retreats while juggling motherhood and entrepreneurial life, reflecting on how these experiences shape their leadership and creativity. The conversation explores their continued commitment to authentic, locally rooted surf adventures and how they’re adapting to shifting global conditions while planning their next chapter of retreats around the world. 

Connect with us at https://surfwithamigas.com/ or @surfwithamigas.

Episodes produced and edited by Emma Roggenkamp.

 Holly and her sister, Helina, reminisce about favorite moments from epic surf trips and unforgettable retreats while exploring family dynamics and the creation of Helina's business, Wavehuggers, a community-minded, eco-focused surf school. They chat about surf therapy, the ups and downs of running a business, and their hopes for the future, all through the lens of their lifelong love of the ocean, and connection through sisterhood. 

Connect with us at https://surfwithamigas.com/ or @surfwithamigas.

Episodes produced and edited by Emma Roggenkamp.

 Holly and Mando, the owner and surfboard shaper behind Mando Surf Co. based on the Central Coast of California, dive into the craft of shaping boards, exploring how design can better serve women and smaller-bodied surfers. They also chat about alternative surf crafts and the joy of experimenting with new sensations in the water. Their conversation unpacks the often-controversial dynamics of surf etiquette in the lineup, offering candid insights into how the culture of surfing is evolving toward greater inclusivity and respect. 

Connect with us at https://surfwithamigas.com/ or @surfwithamigas.

Episodes produced and edited by Emma Roggenkamp.