Surf & turf: to keep you fit and toned all summer long, check out Shape's 5 favorite activities on land and sea

Shape, June, 2004 by Amy Goldhammer

Awesome Alternative

Boogie boarding burns about 300 calories per hour and lets you play in the waves without the challenge of trying to stand up: Just ride the tide while pressing your body against the soft foam board.

surfing goodies

1. Water Girl by Patagonia rash guard While you're riding the surf, this short-sleeved performance shirt protects you against chafing and chill. Its nylon/spandex blend is quick-drying and superstretchy for an ideal fit ($48; 800-638-6464, watergirlusa.com).

2. DaKine Kainui Team leash Keep your longboard under control with this handy 7-foot leash designed with molded fittings and brass swivels and featuring a quick-release cuff. Available in three colors ($24; 541-386-3166, dakine.com)

3. Hobie Wahine longboard A 7- to 9-foot surfboard specifically designed for the beginner and intermediate female surfer, it features a flatter rocker--the curve along the bottom of the board that helps you catch waves ($700; 888-462-4321, hobie.com).

go adventurous

These exciting destinations and outfitters make it easy to get conditioned for an outdoor fitness adventure on your next vacation. All offer stellar accommodations and/or essential instruction for every skill level. Whether you want to ride into a desert sunset, blaze challenging wilderness trails by foot, celebrate a milestone by climbing to new heights, or splash around in brilliant blue waves on a kayak or surfboard, start packing: Your adventure awaits.

(All lodging rates are double-occupancy per night, unless otherwise noted.)

hiking

REI Adventures and in-store clinics nationwide

The popular adventure-wear and gear manufacturer does more than outfit its customers; REI Adventures' trips and evening in-store clinics offer hands-on instruction and outdoor-sport immersion. Activities Free in-store clinics offer an hour-long overview of techniques for hiking and other activities, such as rock climbing, cycling and trail building, as well as guidance on topics like layering and light packing.

REI Adventures take enthusiasts out of the classroom for active vacations with experienced guides to destinations as farflung as Nepal and the Czech Republic, or closer to home with backpacking and hiking trips to Washington State's Mount Rainier and Death Valley National Park in California and canoeing the Boundary Waters of Minnesota. These multiday trips are designed to challenge and educate novices in such skills as water purification, topographical map reading, compass use and campfire food preparation. Details Rates include campsite or lodge-based accommodations, most meals and activities (from $895 for six days; 800-622-2236, reiadventures.com).

kayaking

Nantahala Outdoor Center, Bryson City, N.C.

Explore your passion for paddling at the Nantahala Outdoor Center, which specializes in flat and whitewater kayaking and canoeing for all levels on the Nantahala River. Activities Beginner paddlers will love the Whitewater Sampler, a daylong course that covers the basics of the sport and time on the water to learn proper technique and safety tips while developing confidence. Experienced water women looking for a challenge may want to consider renting a craft for an adventure trip. Details One-day guided trips start at $95, including lunch, instruction and gear rental: helmet, life vest, kayak and paddle (800-232-7238, noc.com).