In the world where the waves of surfing meet the tranquility of yoga, Tia Blanco stands out as an example of how passion and balance intertwine. With her roots planted in Puerto Rico and her life now a blend of Hawaii and Malibu, Blanco has mastered the art of balancing her career as a pro surfer, her love for yoga and her role as a dedicated mother.

Known for her impressive achievements — like clinching gold medals at the International Surfing Association Women’s World Surfing Championship and winning ABC’s The Ultimate Surfer — Blanco’s journey is as dynamic as the ocean she rides.

In this YOGA + Life interview, Blanco shares insights into her daily routines, the profound impact of yoga on her life and her holistic approach to nutrition and wellness.

Can you describe your typical morning routine?

My mornings are usually slow and relaxed. Nowadays, my first priority is feeding my family first thing in the morning! I enjoy putting together a healthy breakfast for everybody. I also like to play some jams to get the good energy flowing! Music is big in our home. My daughter recently has been loving to dance, so music has been a big part of our daily routines. After I feed my family and our doggies, I usually play with my daughter and then do some sort of activity — whether it is yoga, surfing or going to the gym! Before I head out the door, I always grab a JAMBAR energy bar.

How has yoga benefited you physically and mentally? 

On the physical side, yoga is fantastic for balance and core strength, two things that are essential in surfing. Once I began incorporating yoga into my daily routine, I definitely noticed a difference in my surfing.

Perhaps even more than the physical benefits, yoga has really upped my mental game. I got to a point in my life where surfing was becoming all-consuming. When I stepped back to incorporate other things that give me joy, such as yoga and painting, I found these activities really complimented my surfing by helping my mental clarity and ability to live in the moment.

As a professional athlete and mother, how do you balance your yoga practice, surfing training and family responsibilities? 

I have a wonderful fiancé and a supportive family that helps me carve out time for my training. When I was in Japan a few years ago, I learned about the concept of ikigai, a term that blends two words: “iki” meaning “to live” and “gai” meaning “reason,” so a reason to live. It’s a concept that encourages people to discover what truly matters to them and to live a life filled with purpose and joy. Being a mother, a surfer, a yogi, a painter — all of these provide me with a sense of fulfillment and meaning. Rather than get stressed when things get hectic, I really try to stay in the moment and love what I am doing at that time.

What advice would you give to other athletes looking to enhance their performance through yoga and nutrition?

Incorporating yoga into your training routine is a great way to increase strength and mental acuity. Even 20 minutes a day of stretching and poses can make a noticeable difference. Yoga has helped me to live with intent, which carries over to my surfing.

In regards to nutrition, I was raised meat-free by my vegetarian mom. She never forced a vegetarian diet on me, but that was the food she cooked at home, so as a result, we all ate vegetarian together. I decided to go vegan in 2013 after I watched the short film Glass Walls, and I believe that eating a plant-based diet benefits my practice as a yogi and a surfer. I love to cook, and make sure my diet contains a healthy mix of proteins, fats and carbs. Clean nutrition is essential to optimum performance.

Nutritious and great tasting food is important whether we are at home or traveling. We don’t always have time to cook so we keep a lot of snacks around the house like JAMBAR. My current favorite flavors are the plant-based berry and tropical trio. Berry has a mix of ancient grains and four-berries; tropical trio has bright bites of pineapple, banana and coconut. Both use 10g of sunflower protein. The yummy organic ingredients give me the perfect fuel for yoga, surfing and busy days.

There is a lot of mixed information out there about health, I feel like the best thing you can do for yourself is figure out what foods and activities make you feel your best. Intuitive eating and exercising is so important and can help you figure out what works for you because everybody is so unique!