Aloha, I am just back from Sunset Beach, and my paddling was a little slower and harder than normal. Does anybody happen to know any paddling exercises that I can incorporate into my daily workout?

The rest days count too. Even when the swell is pumping, Shane still takes his active recovery day. Big lifting days only pay off if you recover from them. If you're in week 2 or 3 of the program, this is your sign not to skip the mobility session. It's the one most people drop when they feel good, and it's the reason your shoulders and hips stay happy for years. Not on the program? Same idea. Pick one recovery thing you'll actually do this week, like a walk, a stretch, or a real meal, and do it. What does your rest day look like? Drop it below.

We're just over 3 weeks in, and a lot of you have joined since we got started. I'd love to hear how it's going. If you've noticed anything, even something small, gassed at the end of a session, a pop-up that feels a little easier, getting in the water more often, or just sticking with the workouts. All of it I want to hear. If you're just getting started, that's welcome too. Tell us where you're at. Shane

We’ve got surfers in here from Hawaii, Brazil, Portugal, Japan, Australia, Fiji, the UK and all over the US. Drop your home break below, and a photo of it if you’ve got one. If you see someone from your area, say hi. You might have a new surf buddy in here.

Questions answered in this call: 1. My lower back locks up after long sessions. What should I do before and after a surf? 2. How do I keep my pop-up quick as I get older? 3. How do I lose weight around the middle without losing paddle power? 4. My neck and shoulders get tight on long sessions. How do I keep them healthy? 5. How do I rebuild my surf fitness and confidence after years out of the water? 6. When I pop up, should my back foot land first or both feet at once? 7. Which protein bars are actually healthy for travel? 8. How do I position myself in the lineup and get my fair share of waves? 9. How can I improve my balance as I age? Do a Bosu ball or slackline help? 10. What epoxy board and size works best in a wave pool? 11. Is lower back pain mostly from tight hips or other tight muscles? 12. What do you do underwater on a big wave wipeout? 13. Do you count the seconds when you're held under?