Almond Energy Bars

Almonds, yes.  Energy bars, definitely.  Dessert, HECK YEAH!!!!!  This recipe comes from my coworker Sam Woods.  A delicious and perfect treat for anyone who loves to workout and stay fit. 

Recipe:

Base:

2 cups ground raw almonds

1 cup unsweetened coconut flakes

1 cup flaxseed meal

3 scoops whey protein

½ cup of almond butter

1 cup of melted coconut oil

3 tbs. of coconut sugar (the recipe calls for stevia, but I don’t like the weird aftertaste in my mouth.)

Frosting:

1 full slab of cooking chocolate, 100% cacao

½ cup of coconut oil

½ stick of butter

2 tbs. of cinnamon( more or less according to taste)

Sweeten to taste, more coconut sugar, like ¼ cup maybe…

Mix all base dry ingredients in a bowl first. Then add the melted coconut oil and almond butter. Sometimes I melt the almond butter with the coconut oil so it mixes with the dry ingredients better. Make sure the oil is mixed throughout and press into a 13x9 pan. Should be about ¾ inch thick, maybe more. Not exact science happening in a guy’s kitchen!  HA!  Refrigerate for about an hour.

While the base is cooling, put the frosting ingredients in a pan and on LOW heat slowly  melt the chocolate. Once it is melted turn off the heat and let it set until the hour is up for the base to cool. Pour the chocolate stuff over the base until all is coated and refrigerate for another hour or so. Then you can serve up and power up!!

Because of the coconut oil, these bars need constant refrigeration. If you set them out, they’ll last a little while, then they get crumbly. Still good, but messy. Let me know what you think.

5 Road Trip Snacks for the Health Conscious

5 Road Trip Snacks for the Health Conscious

One of my favorite things about kayak fishing is our community.  You can meet people at tournaments, boondoggles, trade shows, Facebook, and at many other places.  These events usually include a road trip but then we may take a trip to go visit our friends and fish with them.  That calls for…. you guessed it!  A ROAD TRIP!  As we drive on the concrete river to our destination we start to snack.  Sadly, many convenience stores don’t have the healthiest options.  So here are 5 snacks you can either bring from home and/or pick up at a gas station.

-Apples

            These tasty fruits are a great way to stave off hunger and get a fruit in your diet.  A medium apple is just shy of 100 calories and counts as 1 of the 2 daily recommend cups of fruits adults should get every day.  On top of that they are a great source of soluble fiber, vitamin C, and are suggested to help lower the chance of a stroke.

-Jerky

            Beef Jerky is a great snack while on the road or water.  It is packed with protein and doesn’t raise tell your body to store fat by raising insulin levels.  Many people think that it isn’t healthy for you because of the preservatives and high amounts of sodium that can be found in many packages.  This is true to an extent.  There are a number of preservative free and low sodium options out there.  Give them a shot and get some protein while on the road.

-Nuts

            I can’t think of a better snack while I’m driving than nuts.  I can literally go through an entire can in a 4 hour drive without even thinking about it.  I really need to measure out how much I’m going to have in one sitting.  I do this by putting the nuts in the lid, taking one handful, or if I’m smart and thinking ahead pre-pack them in a container or bag.  Nuts are great because they are packed with protein and filled with the right kind of fat.  Depending on the nuts, they have unsaturated fats, Omega- 3 fatty acids, Vitamin E, Fiber, and much more.  Remember you do need fat in your diet, just the healthy kind of fat!  And as far as the sodium goes, look for unsalted or slightly salted nuts.  I have just recent found Planters NUT-rition to be a delicious and healthy treat.

-Bananas

            Unless you are on the water (bad juju and all), then bananas are a delicious and easy snack for your road trip.  Already set for easy handling, just unpeel and eat!  Besides being easy to eat bananas are great for you. They have numerous essential nutrients, fiber, and several antioxidants. So grab some of these yellow beauties and enjoy!

-Baby Carrots

            I mean really, baby carrots.  How can you go wrong!  Colorful, crunchy, and super nutritious health food that’s easy to handle!  These little guys are packed with Fiber, Vitamin K, antioxidants, and so much more.  You could almost call them a Super Snack!  Grab a bag of rinsed baby carrots from the store and start snacking away.  Instead of dipping them in ranch or something not as healthy, try peanut butter.  A fun and different way to have these amazing roots.  Give it a try, it may become your favorite food!

Old School Ice Fishing Made Easy

Photo Courtesy of Coulee Region Adventures

Winter’s coming and it’ll only be a matter of a few weeks before the snow flies and the ice takes over our waterways.  What does this mean for fisherman?  Some hang it up and wait until soft water appears again while others brave the cold and see if they can bring home fresh fish!  With the cold weather breathing down our necks it is a perfect time to get the muscles in shape so you can hit the ice safely.  I know, there are snowmobiles, fourwheelers, and more, but this one goes out to those don’t have those fun pieces of equipment and drag out a sled with their gear.  Do these 3 moves leading into and throughout the season and you will find getting on and back from the ice is a lot easier!

Leggy Lengthy Lunges

This move is a basic lunge but you want to make sure you get low enough to really grow the muscle.  So to pull this move off here’s what you do.  Stand tall feet next to each other facing forward.  Step the left foot forward about 4-5 feet in front of you.  Keep your back leg straight and bend your front knee.  The goal is to have a 90 degree bend in your right knee.  While keeping your left leg straight ensure that your upper body is looking straight ahead and not towards the ground.  Push off your right foot and have your left foot meet your right foot.  Repeat but stepping forward with your left foot.  For an extra burn, add some weights!  Dumb bells, a cat, your kid, fishing equipment, anything!

Around the Clock

Grab a light weight.  When I say light, I mean light, like 3 - 10 pounds, no more.  While standing reach your arms out in front of you holding the weight with both hands.  Then imagine you are stirring a cauldron full of mashed potatoes.  Stir in a counterclockwise direction for 30 seconds.  Then switch directions for another 30 seconds.  This will get you ready to hand auger any 15”+ deep hole!

Crouching Punch

Ok, so this is a strange one but it will help you drag that sled behind you.  Grab something soft to sit on, like carpet, a yoga mat, or something similar.  Lay down on your back with your feet on the floor causing your knees to be bent and up in the air.  Then make a very small curve of a c with your torso.  Crunch up with your hands in fists right in front of you (like a fighter).  Then as your back comes up to a 45+ degree angle punch the right and then left hands.  Put the hands back to the fighter position and lay back down.  Keep your belly button sucked back and abs engaged the entire time!

If you do these moves from now until there’s ice (and after) you’ll be set to hit the ice and catch some fish without struggling nearly as much with your gear!  Good luck and get fit!

3 Camping Workout moves

Who loves camping?  Whether you are camping with a tent or an RV you can easily do these 3 moves anywhere, anytime that will have you earning that s’mores and will help you stay fit when out in the wild!

Under the Fence

One of my all time favorite moves to do because it works your chest, back and shoulders!  Get into a plank position.  Scoot your feet in a 3 inches.  Bring your butt up and straighten your arms so you are now in a downward dog position.  Then bring your head down, arch your back and pretend to go under a fence.  The fence is just in front of your hands.  Then back yourself out by going under the fence.  Repeat until you max out.

Get Low  and Jump High

Also known as squat jumps this one will get your heart pumping and sweat dripping.  With your feet shoulder length apart and feet facing forward squat down.  The lower you can get the better (as long as it isn’t painful).  Then jump up reaching your hands toward the sky.  Land on your toes and then come back into the squat.  Repeat until you do 30.  Try to land quietly on your toes. For more intensity, get lower in your squat and jump higher!

Raise n Twist

Now for some core work!  Stand tall and put your hands on the back of your head, elbows off to the side.  Keep your core muscles activated bring your left leg up with your knee bent at 90 degrees.  As your knee comes up, twist your upper body to the left.  Try to have your right elbow touch your left knee.  Remember to stay standing tall, and keep the core muscles, abdomen, glutes, etc.) activated.  Lower your leg and untwist your upper body.  Repeat with raising your right leg and twisting your left elbow to the right.  Do this at a medium pace until you do 30 on each side. Speed isn’t your friend, but height is!

Then if you want to take it to the next level, repeat these exercises 2 more times with a 15 second rest between each!  Good luck and have fun!

2 Move Wading Workout

Israel Dunn of Shorebound Hero wading and fly fishing on the Wolf river

Who else here loves wading?!  I know I do!  Whether wet wading or throwing on a piar of neoprene waders and going out in January chasing some beautiful trout, it’s hard to beat it.  Even when I’m kayak fishing, I love getting out and fishing the eddies, riffles, and more.  This is a great way to get out a little farther from shore and cast to your dream catch.  However, getting to your wading area can prove a difficult task at times.  Whether it’s steep banks, or walking through some fast water with an uneven bottom you will want to stay safe.  These 2 moves will help you keep your balance and trudging through the water with ease.

Lunge me your Balance

As the water swooshes across your legs trying to throw you down as you walking across the stream you fight to keep your balance.  To help you try these balance lunges.  First, stand on your tiptoes. Then step your right foot forward and attempting to get as close to a 90 degree angle in your front knee as possible (If you can’t get that low, no worries, just do the best you can).  Keep your back leg straight and stay on your tiptoes. Then bring your left foot to meet the right foot. Stay on your tiptoes, and repeat with stepping forward with your left foot.  Continue doing this 20-30 times.  

Tall grass to moving glass

Getting up and down into the water can be one of the trickiest things to while wading because there is usually a good height difference between the bottom of the water and shoreline.  This move will help you get in and out of the water with ease.  If you have a weight bench, steps, or anything stable and strong enough to step on, perfect!  Stand tall in front of the object (I’ll say bench to make it easy). With your right foot step up onto the bench, placing your entire foot on it. Raise yourself up and lift your left foot placing it next to your right.  Then step down with your right foot and bring your left foot to meet it.  Do this 20 times.  Repeat exercise but stepping up and down with your left foot first.  Do 20 reps leading with your left foot.  

There you go!  Practice these moves a couple times a week and you will be more stable, and ready to get to your spot with ease.  Tight lines!

Days flying by? Slow them down with this easy sequence.

It’s amazing how work seems to drag on and the weekend is gone in a blink of an eye. Besides the actual difference in amount of days, life has a way of throwing so many things our way that it is hard to slow down.  And it’s getting even harder with the instant access to information from cellphones, social media, and all that technology.  While this is a necessary part of the majority of our lives we need to have time for ourselves.  We need to find time to slow down, find ourselves, and enjoy every part of life.  For many of us outdoors folks it when we are outside.  Sadly sometimes we can’t always be in outside.  Below is a short sequence to help you find peace and enjoy the moment, your life, and everything that much more.  

Going insane inside

Sadly here are times when we can’t get outside and enjoy our favorite hobby.  When this happens try to find 5 or more minutes a day you can have to yourself and give the following a try.  

While wearing comfortable clothes, find a spot that is as calm and quiet as possible in your home.  Sit of the floor with your legs either in a pretzel shape (like we did when we were kids) or out in front of you.  Place your hands gently on your knees and close your eyes.  Take 3 slow, deep breaths, in and out through the nose.  As you breath try to let all thoughts leave your mind.  Don’t worry about what happened, what’s coming up, nothing.  Just be in the moment.  You may now open your eyes.  Breath in through your nose and as you exhale reach your hands farther in front of you with your palms down.  Keep your hands where they are and breath in again.  When you exhale, try to stretch your arms forward a little more.  Now keep your hands there and take another slow, deep breath through your nose.  

Slowly bring yourself back up with your hands on your knees.  Straighten your back and reach your left arm above your head.  Lean to your right and stretch the left arm to try and have it touch the wall to your right.  Inhale, exhale, and come back to your seated position.

Repeat with your right arm and stretch to the left.  

Take your time and stand up tall.  Reach your arms out to your side so they are parallel to the ground.  Inhale.  As you exhale keep your hands extended out, keep a flat back, and look ahead, slowly lower your upper body to the ground.  When your upper body is parallel or as close as possible, lower your arms to the ground and round out your back.  Inhale and exhale.  Slowly roll up keeping your arms hanging down.  Imagine you can feel your vertebrae lining up as you slowly come up.

Stand tall, close your eyes, and take 3 more slow, deep breaths, in and out through your nose. Then you can open your eyes and go about your day.

If you have more time available I highly suggest you google short Yoga videos.  I know for many guys it seems lame.  I used to think the same thing.  But give it a try and you may be surprised how much you like it!  Good luck, and find yourself.

5 Healthy on the Water Snacks

Ever get the munchies?  I know I do!  Especially since I started working out and eating well it seems like I am constantly snacking throughout the day.  Needless to say when I’m spending hours on the water I get hungry.  Here are some healthy snacks that work great when you are on the water and keep you on your diet.

Apples

  Red Delicious, Honey Crisp, Gala, or any others for that matter.  Apples are a fantastic quick and easy snack to have while you are on the water.  Not only are they easy to eat they provide you with some hydration!  

Seeds

  Snacking on seeds while on the water is a great way to keep to enjoy a simple snack and get some fiber and healthy fats.  Pick your favorite ones and snack away!  My favotires are roasted pumpkin seeds or sunflower seeds.  Especially the non shelled sunflower seeds.  Grab a mouth full and keep on fishing and/or paddling away!

Nuts

  Nuts are a great source of protein and healthy fats.  Plus they are a quick and easy snack when you are paddling and/or fishing!  The biggest thing is to try to stay away from the salted variety.  Try to grab lightly salted or just plain roasted.  Even Honey Roasted works well.  Some of my favorites are peanuts and almonds.

Carrots

  Grab some baby carrots! You only get in a vegetable but have a fun finger food snack. I portion some out in a bag when I know I'm going to need a snack and put it next to my kayak seat and snack away.  It’s easy to quick grab one in between paddle strokes or casts.  You can keep on munching and paddling/fishing.

Granola Bars

  Granola Bars are one of the easiest snacks to grab on the go and are a great source of fiber, protein, and much more!  There are many on the market but not all of them are healthy.  The tricky part is finding one that fits your tastes and needs.  If you rather not shop, you can always make some at home and bring them with you.  Just search the internet and you can find lots of recipes.  So find or make your ideal ones and snack away! Here is one of my favorites (Energy Ball) https://youtu.be/Jxk-6mjZN6U