They were the rookie renovators that became the first team eliminated from Seven series House Rules.

But rather than wallow in defeat, Yallingup sisters Mikaela and Eliza Greene wasted no time getting back to what they do best — surfing.

“As soon as we got eliminated from House Rules, we literally got onto a plane and came straight home and started training,” Mikaela says.

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The duo has been training full time in preparation for competition and the world qualifying series in 2020.

When they’re not hitting the waves, the sisters like to keep things interesting when getting into shape for surfing competitions.

“I really hate going to the gym, doing the same old routine over and over again,” Mikaela says.

Here they reveal their top tips for building up their strength and endurance for competition.

SOFT SAND RUNNING

“I feel it is really good for improving my cardio, we normally do this before the Margaret River Pro,” Eliza says.

Mikaela says running on soft sand strengthens her legs and has way less impact on her back, hips and joints. “It’s a lot harder because every single step that you’re taking, you’re having to generate energy — you can’t bounce off the tarmac into the next step,” she adds.

Mikaela and Eliza Green say they’d rather workout at the beach to keep it exciting.
Camera IconMikaela and Eliza Green say they’d rather workout at the beach to keep it exciting.Picture: Supplied.

UNDERWATER BREATH TRAINING

“We do underwater breath training for events that we know that are going to have huge bit of swell,” Eliza says.

“When we were over east and we were living over east, we would get into the fresh ocean pools and hold a weight and just time ourselves with our trainer. Obviously you have to do it with someone because it’s really dangerous.”

She says it is psychological as much as it is physical.

“I remember I could only hit 45 seconds and that is poor, I was so worried underwater when I was holding my breath that I would drown and I’d have all these negative thoughts and I remember it took me two weeks of training and getting up at 5am every morning to break that mentality of like, ‘I am OK and I can do this’ to clear the negative thoughts. I ended up being able to hold my breath for two minutes and 24 seconds. So it was a huge change.”

PADDLING

Even while the Greenes were filming House Rules in Sydney, they would make time between shooting to paddle long distances from South Manly to maintain upper body strength.

Although Mikaela says swimming is a great way to build upper body strength and train for surfing, she finds it boring. “I’d rather get out in the ocean and paddle my board up and down the beach,” she adds.

“I would get my board if there were no waves and I would paddle from South Manly and it was quite a good way to keep our paddle fitness up while we were in between filming for House Rules,”

“I feel like if I do it with Eliza, we’re actually able to talk while we’re doing fitness so we would talk about things we need to go over and it’s a fun way to keep fit.”

Water babies Mikaela and Eliza Green have been surfing since childhood.
Camera IconWater babies Mikaela and Eliza Green have been surfing since childhood.Picture: Supplied

FIT BALL FITNESS

Easy to take wherever she goes, Mikaela depends on her fit ball to maintain her core strength for surfing.

“I am a massive fan of my fit ball because I just deflate it and I have my little foot pump and I always do side crunches on the fit ball, normal crunches, it’s just such a versatile little piece of equipment that you can take everywhere and you can get a really good quality workout from it,” she says.

“Also split lunges, where you have your back foot on the fit ball and you’re lunging down. Having your back foot on an unstable surface really helps you really helps you activate your core — it really helps me stay fit and it keeps me motivated.”

BODYWEIGHT TRAINING

Eliza says the the majority of her training involves using only her body weight.

“I’ve only just started to introduce a little bit of weight into my routine,” she reveals.

“But normally most of our workouts are floor workouts and workouts that you can do just on top of a yoga mat anywhere in the world, just using your own body weight. We do focus a lot on that.”

Mikaela adds a bit of boxing to her workouts to keep things interesting. “Just bodyweight fitness and stuff that I will try and incorporate wherever I am and wherever I’m travelling at that time.”

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