Grilled Steak Kabobs

This is the perfect recipe for any party or family get together (especially in summer).   Give this simple and delicious recipe a try!  Don't forget to take a picture of your meal and share it with me on social media!

Here's what you need (feel free to customize)

For the Rice
Rice

Ginger

Curry

Paprika

Oregano

Tumeric

For the Kabobs

Sweet Potatos

Squash

Peppers

Lean Steak (I marinated the steak with some soy sauce, olive oil, garlic powder, onion powder, cayenne pepper, and ginger)

For the directions, watch the video below:

Grilled Pizza

Let's face the facts.  Pizza is freaking delicious and grilled anything is amazing.  Combine the two and you are in for one truly explosively delectable meal. Don't even wait until tomorrow to make this recipe, try it tonight!  And don't forget to take a pic and share it on social media tagging us in it!

Here's the Ingredient list:

6" Tortillas
Pizza Sauce (Look for a low sodium sauce)
Chicken Breast
Pepperoni (Low sodium if possible)
Green Peppers
Shredded Mozzerela Cheese
Any other fun ingredients you like on pizza!

Find the directions on how to make it by watching our live video here:

My 3 Favorite No Equipment Workout Moves

I absolutely love being outside.  I also enjoy lifting weights!  However, putting these two together can be tricky.  That’s one reason why I love doing workout moves that require no equipment.  Just yourself, the earth, and a desire to be awesome!  Plus, if you’re just getting into being healthy and fit, you don’t need to buy anything! :)  So I thought I’d share my 3 favorite moves you can do anywhere, anytime, with NO equipment!  I’d love to see you giving these a try!  Take a pic or video and tag me in it! @jonesintogetfit or @Spencerjones

Push-ups

Yes the basic and sometimes dreaded push-ups.  While a standard push-up can get boring there are so many variations that help make it more enjoyable.  Everything from wide hands, heart to heart, narrow feet, wide feet, to full body plyo push-ups.  This one move works your chest, tri’s, and even some more muscles with different variations!  Mix it up and give them a try.  Even if you just do a 1 inch push-up, it’s better than not doing anything!

Pikes Press

What!?! Another upper body exercise?  You know it!  When I was first introduced to this shoulder press I was told that if you could do 10 you were stellar!  I think I could do 4 before I almost fell on my head.  It’s a hard move but I like the fact that it really challenged me and I could see improvements relatively quickly!  To do this move get into a downward dog.  Keep your legs straight and bring your hands in a little bit.  Now drop your head straight down in-between your hands.  Then push your head back up using your shoulder muscles.  You’ll feel the burn in no time!

Calf Raises

I think it’s because of Tony Horton and P90X but I love working out my calf muscles.  I have two different ways that I like to work them out.  One is a fast positive motion (lifting up on your toes) and a slow and controlled negative (lowering your heel).  Do this controlled and putting the weight by your big toe.  The other way is the three way calf raise.  First you stick your toes out wide, like a duck and do 15 calf raises, then parallel to each other and do 15 raises, then point your toes together, like a pigeon, and do 15 calf raises. Want added intensity, do 15 slow and controlled reps (up and down) and 10 fast before going to the next position!

Now are there other muscles groups, of course!  Do I like working out other muscles, you know it!  I also dread working some other ones out.  But I wanted to give you a glimpse at some of my favorite equipment free workout moves.  I can do these anywhere, anytime, and all I need is myself and the earth.  I’d love to know what your favorite workout moves are, with or without weights.  Let me know in the comments or tag me in a picture of your favorite move.

Pedal Power Stretches

2017 is a huge year for kayak fishing, mainly pedal fishing kayaks.  While there were a two main pedal drives out for a number of years this year almost every major brand has come out their version a pedal drive.  There are a number of advantages to having a pedal driven yak and one is that your legs are your largest muscle group.  This means you have more power and won’t fatigue as early.  Sadly, just like your shoulder and arms your legs can get cramps.  It is even more important to stretch out your legs before and after you kayak to make sure you stay in tip top shape and are ready for you next big adventure.  I suggest doing these 3 stretches right before you launch and as soon as you come back in from your adventure.  

1)Swinging Knees

Feel free to use your paddle to help you balance if needed.  Stand up straight and raise your left knee so it bends at 90 degrees and your quads are parallel to the ground.  Then gently swing your left leg out to the left side.  When it is as far as you can get it to the side, lower your foot back to the ground.  Do this 5 times.  Then switch legs and stretch it out 5 times.

2) Dizzy Toes

It’s just like it sounds sit or stand, whatever you prefer and extend your left leg lifting it off the ground a couple inches.  With your toe draw a circle going clockwise.  Go around the circle 10 times then reverse direction (going counter-clockwise) 10 times.  After completing the 20 circles, put your foot down and lift your right leg and do both sets of circles.

3)Swaying Elephant Trunk

Spread your legs keeping your toes pointed forward.  You’ll want them at least 3 feet apart but can be more if you wish.  Put your hands on your hips and keeping your core engaged bend down keeping a straight back.  Once you get as low as you can go or parallel (whichever happens first) then bend your back and allow yourself to hang.  You can move your hands so they hang down by your head.  Slowly sway left and right.  Your hands can move as well. (Looking like an elephant trunk.) You’ll want to feel the stretch in your hamstrings.  If your muscles are too tight you can bend the knees slightly.  Hold this position for 15 or more seconds.  To come up, breathe deeply and slowly raise yourself back up imagining you are putting a single vertebrae in place at a time.  Keep your head down until the last little bit.  When you back is straight, gently raise your head and roll your shoulders back!

Busting Outta Here

This last weekend was absolutely incredible!  The weather was really giving everyone Spring fever with temps in the 60’s and even 70’s here in Wisconsin.  Now I know for some of you folks, you’re already enjoying these temperatures but here in the frozen tundra it’s our first taste of weather.  Folks were outside cleaning up and prepping their yards for the summer, walking their dogs, running, and getting outside.  I even saw a couple kayaks on top of cars!  What a beautiful sight!  

Sadly I had other commitments that kept me from fishing but I was able to get outside and finally was able to clean up the yard and get some of it set for summer (still more work to do) and ran 4 miles.  I absolutely love this warm weather!  While I didn’t get a chance to workout outside the warmth definitely had me thinking of my park workout I did a couple years ago.  I’m really looking forward to pushing myself to get outside of my comfort zone and push my physical limits outside!  A park is a perfect area to do this, especially if it has hills!  You can spring up the hills, do push-ups, gorilla crawls, pull-ups (if they have monkey bars), bear crawls, and so much more!

Below is the video of the park workout I did two years ago.  How many of you would be interested in doing a park workout?  Would you want a list of exercises and all that you can bust out when you’re outside enjoying the weather?  Let me know in the comments below or email me!  If there’s enough interest, I’ll get some workout routines made up and share them!  Maybe even another video!

Who Woulda' Thunk?! Benefits of Getting Outside

Raise your hand if you knew being outside was good for you.  (HAND UP!!!)  I’ve been told since I was a kid that being outside is good for me.  I always thought that it was a way to get me out of the house and not in my parents way but there are actually health benefits to getting outside.  And for us kayak anglers, hikers, snowshoers it’s just another reason to leave the confines of our house and head out!  So check out these benefits:

1)You’ll sleep better!

Did you know that our body has a rhythm to it?  You’ve probably heard about your internal clock, you know the thing that gets you up even when your alarm isn’t set.  Well this clock is timed with the sunrise and sunset.  By being outside your body can adjust and get into the rhythms of nature.  This is especially important for folks who spend a lot of time on the computer or electronics.  Get outside, and let your clock adjust.  You’ll find that you’ll sleep better and more sound than before!

2) Eyes

Ever hear the song with the lyrics “My Future’s so Bright, I gotta wear shades”.  I’m quoting from memory, so hopefully that’s right.  In any case, if you are stuck inside looking at something close to you, like a computer, phone etc. for hours on end then you are at risk of becoming near sighted.  Even just 2 hours puts you at risk.  How do you counter it?  Get outside, look around, and focus on objects that are farther away.  Ok, sure, you can do this inside as well, but really, get outside!  It’s much more fun!  And please wear sunglasses to protect your eyes from the UV rays!

3) Stress Reduction

Have you ever had the experience of smelling something and it triggering a memory.  Smells are amazing.  They can cause you to remember certain sights, sounds, AND they can help you relieve stress.  Walking outside and smelling the fresh air helps calm the body and mind down.  No one really knows the reason how it happens, but it works.  Especially if you are able to walk in a woods, by a lake, just nature in general.  Even outside in a city works, but getting to a park or place away from a city can do even more.  Get out, breath deep, and relax.

4) Promotes Exercise

Now hold on to your seat, exercise!  Wait, I never mention that! Oh yeah, I kind of do.  Well, even if you’re not into busting out p90x you can still head outside.  It’s hard not to move when you’re outside.  Whether a walk, jog, hike, or even yoga, being outside almost makes one want to move.  

So let’s all get outside and improve ourselves surrounded by nature!

Hiking made Easy with these 2 Exercises

Hiking is a superb way to get you and your family outside in the fresh air AND burn calories.  This great workout can leave you sore and tired but that means you brought it!  Want to go farther and see what is past that last bend?  Then give these 2 workouts moves a go and build up your muscle and endurance so you can go the extra distance!

Jello Lunges

Ok, ok, the Jello sounds tasty but we aren’t eating it.  Instead we’re going to lunge through it!  Stand tall with feet shoulder length apart.  Raise your right foot slightly and balance on your left foot.  Keep your upper body straight and slowly bring your right foot backwards into a lunge,  Then raise your foot up slightly and slowly bring it back in.  The goal is to move slowly, like you would if you were moving through jello.  Keeping your foot raised is pretty tricky so feel free to drag your toe when you bring your foot in.  After you improve, just tap your foot when needed. Repeat the move 10 times and then switch legs.  

Get low N’ Get High

This move is exactly what it sounds like.  You’ll get low and then get high.  Stand tall with your legs a bit wider than shoulder length apart.  Squat down keeping you back straight.  Then jump up.  Use your arms to help bring you up.  When you land, try to go right back into the wide stance squat.  Repeat the squat jumps 20 times.  To intesify it, get lower, jump higher, and add reps.  If it’s really hard right away, then don’t squat down as low or jump as high.  But remember to push yourself.  If you don’t push yourself you won’t see results!

Make Tracks and Get Fit: Snowshoeing

For most of us folks in the northern half of the US or for folks in the mountains the snow is starting to fly.  Everything looks clean and beautiful but it can make our hiking and fishing a little trickier.  However the snow shouldn’t stop us from getting outside.  One fun sport that will get you enjoying the beauty of nature is snowshoeing!  Snowshoeing is gaining popularity across the country.  It will take you out into woods, prairies, by rivers, lakes and more.  You may even find new waters to fish!  Many cities have programs set up where you can rent snowshoes or if you have a ski hill near you they may have some for rent.  These places usually have trails already set up so you can start hiking your way across the snow covered trails.  Otherwise find your favorite woods or prairies and create your own trail.

Snowshoeing is a great way to help you stay fit as it not only gives your legs a workout but it will raise your heart rate and help you build endurance.  Walking with snowshoes strapped on is a little tricky at first but they make walking over deep snow much easier.  Finding the proper sizing is crucial.  Like everything, there are different styles for different purposes.  The place you rent from can help you find the right ones, otherwise take a couple minutes and look up what snowshoe would be best for you and where you are hiking.  You don’t want something that is going to be too big as you can end up tripping on them as you walk.  

Also, you’ll want to stay comfortable while you are hiking.  Because it will raise your heart rate, you can start sweating and not wearing the proper clothing can lead you to have a miserable time.  I’d highly suggest wearing layers.  That way you can take off or add layers as needed. While snow pants aren’t necessary, they will help keep your legs dry and comfortable.  I’d also suggest bringing a bottle of water and some snacks (depending on how long you’ll be out).  We don’t realize how quickly we get dehydrated in cooler weather, so be sure you are have some water at the ready.  

Lastly, take a camera.  Whether hiking an already prepared trail or making your own, you will see some beautiful sights.  Remember them and share them with your friends and family!  I’d also love see your adventures, please comment below with them or tag me, @Jonesintogetfit in a picture of you snowshoeing!  Good luck, have fun, and stay safe!