Get a Grip on your Paddling

We put hours in our kayaks every year and paddle countless miles all in search of new destinations,a personal best catch, or just creating new memories with family and friends.  When paddling shorter distances or if you aren’t out that long then your hands may never get sore.  However, if you are paddling any length of time, especially consistently paddling like when you are trolling your hands and wrists can get sore.  These 4 tips will help keep your hands and wrists feeling great and ready to take you on your next adventure.

Change Grips

Yep, it can be that simple.  Just change your grip.  Start out by paddling with your hands on the paddle about one and half shoulder lengths apart.  After a little while, bring your hands closer together.  Switch it up as your paddling.  I usually like to switch every 10-15 minutes but you can do more or less, whatever is comfortable!

Stretch ‘n Roll

Let’s bring this classic back. Set your paddle in your lap open your hands stretching each finger (at the same time) to make it as long as possible.  You really want to feel the stretch across your entire hand.  As your fingers are stretched out bring one finger down stretching it downward.  Bring it back up and go to the next finger.  Repeat two times and the bring your hands into a fist.  Now roll your wrists in a clockwise direction two times.  Then roll them counterclockwise two times.  Open your hands and repeat the stretch and roll sequence.

Open your hand

This is a simple one but can do wonders.  As you are paddling, open your hand keeping the shaft of the paddle in your palm.  Pull back with the opposite hand (using proper paddling technique) and gently pushing forward with the open hand.  When you are out as far forward as you can go, wrap your fingers around the paddle and start pulling backwards.  Open your other hand that is now on top.

Paddle Grips

This one accessory has helped my hands stay comfortable when paddling for hours.  They are Yakgrips!  It is basically a small cushion sewn into a tube that fits around the shaft of your paddle.  They are a little tricky to get on but helps you from getting white knuckles as you’re paddling.  I’m sure there are other brands out there but I’ve had two pairs of Yakgrips and used them for many years and love them.  I get mine from Rutabaga Paddlesports in Madison, WI.  Check them out, you won’t regret it!  http://www.rutabaga.com/cascade-creek-yakgrips

10 Rad Gifts for the Outdoor Fitness Enthusiast

The Holiday’s Season is here and one question we may get asked by our loved ones is “What’s on your Christmas List”.  I know for many of us just spending time with our loved ones is plenty, however they always seem to want physical items to give.  So here are my top 10 gift ideas for the Outdoor Fitness Enthusiast.  Some are geared for Winter, some Summer, and some can be used year round.

1)Snow Shoes

Snowshoeing is a great way to get outside and explore the woods and trails after it snows.  It will get your heart pumping and burning calories as you hike over the snow and see what the Winter Wonderland has to offer.

2)Face/Neckwear

A tubular piece of fabric that is UV resistant and can help you not get a sunburn but also helps keep the cold wind from hitting your skin.  These are perfect while on the water, hiking, skiing, snowshoeing, or anything outside. I personally love my Tailin Toad’s Shieldz as I like the lightness of them and, of course, their color choices.  (I’m not on their Pro Staff, just love their products.)

3)Kayak

If you know me at all, this one’s not a shocker.  Heck it should be #1! Getting your buns in a kayak and paddling is a great way to burn some calories and see some amazing scenery.  Plus, you can add a couple fishing poles, gear, and catch some fish while you’re out exercising!

4) Hiking Boots

A pair of hiking boots will treat you well throughout the year!  No matter the season a nice pair of hiking boots will keep you comfortable and able to not only see new sights, but you can find a new hunting ground, a secluded kayak landing, and who knows what else, while you’re torching some calories!

5)GPS

They are great for your kayak and boats but also for hiking and geocaching.  If you are looking for a way to get your kids out in nature take them on a scavenger hunt!  A GPS is an essential tool for participating in this fun activity plus it’s a great way to teach your kids some survival skills.  

6)Fleece Beanie

Not so much for Summer but for parts of the other seasons wearing a good hat can make the difference between having a great time and it sucking wind.  The trick is to get one that wicks moisture but will also keep you warm.  Hence why I suggest a fleece beanie.  They are comfortable, wick moisture, and keeps my noggin’ warm.  (Again, I love the Tailin’ Toad Beaniez.  I’m not on their Pro Staff or anything.  I just love their products!)

7)Pedometer or similar

Having a device that tracks your steps can be a huge asset to knowing how much activity you’ve had in a day.  There are days where I thought I was a rockstar only to find out that I wasn’t.  And vise versa.  There are many brands out there, but I love my Fitbit watch.  It does a lot more than just count steps, it measures my heart rate, estimates calories burned, offers workouts, timers, tracks my sleep, and much much more.  Knowing more about your sleeping and life habits can help you adjust as needed to maximize what you can!

8)Cross Country Ski’s

Let’s get back to Winter.  With Snow taking over the majority of the United States for a couple months it’s important to get out, get some fresh air, and bust out a fun workout.  Many city parks, and ski areas having cross country scales.  Just do a quick search and you will be amazed at how many there are near you.  You can rent them at first but then get your own pair and you can start creating your own trails and see some virgin snow.  

Cross Country Ski’s

9) Bicycle

Whether it’s a Fat Tire Bicycle for winter trail riding, a mountain bike for riding the trails the other times of the year, or a road bicycle it’s hard to go wrong.  Not only are these a great source of transportation they will get your blood pumping and you’ll be scorching some calories.  Plus, you can check on your hunting grounds, scope out new areas, or just get some fresh air!

10) Action Camera

You’re outside, getting fit, and rocking it!  Capture your experiences and share them with your friends and family!  There are many action cameras on the market.  I’ve tried a number and really like Go Pro’s cameras.  (I’m not affiliated at all.)  They are relatively easy to use, have a sharp image, and are very easy to carry with you no matter what activity you are doing!  I’d love to see what you’re doing!  Take some pictures or videos are share them with me on social media.  Just take Jonesin’ to get Fit!

2 moves to gain a stronger paddle stroke

Let’s face the truth...many of us are kayak anglers.  And although Winter is breathing down our necks you can start getting ready for soft water and have a stronger paddle stroke. We got into kayak fishing for our own reasons but really, we want to catch a new personal best.  To help us get those honey holes we need our trusty kayak and motor.  Oh WAIT! We don’t have motors, we have paddles.  So let’s rev up your guns chilling on the outside of your shoulders and gain a stronger paddle stroke. Why? So you can get to that honey hole faster and catch even more PB!

Making 8’s - sideways

Paddling our kayaks utilizes many of our core muscles. So let’s make them stronger! Sit on the floor with your legs slightly bent.  Your kneecaps should be facing the ceiling. Then while maintaining a straight back lean backwards towards the floor.  Without falling onto your back interlace your fingers and let your palms touch.  Then with your hands make a sideways figure 8 motion.  Your upper body should rotate with your hands.  You should feel this in your abdomen.  Do this move as long as possible To intensify it, add some weights and/or get lower to the ground.

Boulder Shoulders!

Our shoulders are the one muscle group that attach our arms to our body and help transfer the energy from our torso to our paddle.  So let’s not only get them stronger but build up endurance. Stand tall with your feet shoulder length apart.  Now imagine you’re a zombie and raise both arms forward without bending the elbow.  Bring your arms down and then raise them sideways without bending your elbow.  Repeat, repeat, repeat.  Do this as many times as possible.  To intensify this move, add some weights!

Load Gear without Injury

You’ve heard the story before, whether loading gear or moving items, people twist weird or lift something incorrectly and they end up hurting themselves.  Whether it’s just a pinch or a full on throbbing pain that hinders their ability to do much of anything it could have been avoided.  Sometimes you do need more than yourself and you should ask for help.  Although, other times you just need to watch your form and build up some more muscle.  Here is one simple exercise you can do to help gain strength and build in the correct form.

Pick it up and set it down

This move is quite easy but take it slow, don’t use any weights at first and concentrate on your form.  To start stand tall with your shoulders back and feet shoulder length apart and your feet comfortable.  Then step your right foot away from your right side and a little forward.  (Essentially lunging to the right)  Your right knee should have a 90 or so degree angle and your left knee should be bent.  Keep your butt low and reach towards the floor imagining you are picking up heavy box of jig heads.  Ensure that as you lean your upper body forward you are keeping your back straight .  Bring your imaginary jigs towards your chest, stand up while untwisting and pretend you are putting the jigs on a high shelf above your left foot. As you are standing up your right foot goes back to it’s original position.  Then go back down and repeat.  Do this 20 times on that side. Switch sides and do 20 reps.  After you have done all that do it again on both sides!

For more intensity, grab a light weight.  Start small and work your way up. 15 pounds would be max!

Now while the majority of our equipment is light there are a couple things that do weigh quite a bit.  Items like our crate, kayaks, livewell, and even a stringer full of fish.  Anytime we load or unload these items we are twisting and placing them somewhere.  Learn to use the proper form in a controlled setting so when you move like that in real life, you will use the correct form and not hurt yourself!  All leading you to continue to enjoy our great hobby!

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

OUCH! Get Sweet Relief from Casting BIG Lures

You are on the water before the sun rises and come in after it sets.  With every cast you are eagerly anticipating a huge tug on the end of your line. So whether you are chasing bull reds, stripers, muskie, or anything else for that matter your casting arm may get sore after chucking lures hours on end in hopes of catching a new personal best.  Try these 3 stretches to find relief from soreness.

Wrist Relief

After casting and reeling all day your wrists take a beating.  To find some sweet relief keep your palms up and extend your arm in front of you.  Gently bend the wrist of the extended arm toward the ground.  Then with your other hand slowly and gently press the wrist of the extended arm toward the ground even more.  Do this until you feel a stretch in your forearm.  Be careful not to go too far.  It should be a mild stretch and not a painful one.  Hold for 10 to 20 seconds and then repeat 3 times.  Repeat with the other wrist.

Soothing Shoulder Soreness

After paddling and casting for hours on end my shoulder is sore.  To soothe that soreness extend your right arm straight ahead of you and bring it across to the left side of your body.  With your left hand hold onto your bicep and gently pull your right arm closer to your body.  Ensure you keep your chin out of the way and look forward.  Hold for 10 to 20 seconds.  Then raise your right arm above your head like you are eager to answer a question from your favorite teacher.  Keeping the upper part of your straight arm up, bend your forearm and drop your hand towards your back.  With your left hand hold onto your right elbow and gently pull it towards the left side.  Do this until you feel a mild stretch.  Hold for 10 to 20 seconds.  Repeat both of these moves 2 times.  

BONUS MOVE!!! Check it out here and be sure to subscribe to our YouTube Page! Watch below or click here: https://youtu.be/9fLDJXcx7AU