3 Ingredient Waffles

Let's be frank, waffles are delicious!  However, being so heavy on carbs and if you're on a diet you may have had to abandon waffles.  Well, NO MORE!  Give these delicious waffles a try and let me know what you think!

Here are the ingredients you need: (Makes 2 waffles)
1 Scoop Protein Powder
1 tsp Baking Powder
1 Egg

Want the directions on how to make it?  Follow the directions in the video below.

Cold Brew Chicken

If you know much of anything about me, you know I absolutely LOVE coffee!  So when I found the recipe for this cold brew chicken making it was a no brainer!  Now I didn't create the recipe but found it here: https://www.bodybuilding.com/fun/3-healthy-chicken-wing-recipes

It's simple but freaking delicious!  Give it a try today and let me know what you think of it.

Here's what you'll need:
2 lbs of chicken
Sea Salt
Olive Oil
Ground Cinnamon
Ground Paprika
Cayanne Pepper
1 TBSP Sugar
2 TBSP Coffee Beans

To create this tasty meal follow the directions in this video:

Being Consistent and Dedicated

Do you have a health and fitness goal?  Do you want to reach them?  Of course you do!  But to do that you need to stay consistent and dedicated with your workout and nutrition.  That can be hard though.... mentally, physically, etc.  Here are my tips so you can have success in reaching your goals.  Let me know your thoughts in the comments below or drop me a line on social media! Just tag Jonesin to get fit!

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Getting started....

Let's face it, sometimes the hardest part is taking the first step.  Whether it's with a diet or a workout it can be hard.  Try the tips I offer in the video and let me know if they work for you!

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Starting a Diet or Workout Program

Are you thinking about starting a new diet or workout regime?  Set yourself up for success by figuring out what works for you.  Below you'll find some tips to help you get closer to your goals!

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Modifying during a workout

Do you struggle doing a full move in a workout?  Whether it's caused by an injury, not strong enough yet, or getting tired, its OK to modify.  Let me repeat that, it's OK to modify.  Yep, that's right it's ok.  The biggest thing is to do your best and push yourself.  Want to know how to modify during a workout, watch the video below and don't forget to subscribe to our YouTube channel!

https://youtu.be/ykfGPmJnvH0

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!

3 Stretches to relieve Sea Legs

After paddling and reeling in those monsters for hours upon hours you decide it’s time to head back to shore.  As you are savoring in every amazing hookset and hoping your hero shot came out right you step out of your kayak onto the launch only to find that your legs and buttocks are stiff and not cooperating easily!  When that happens give these 3 stretches a try to relieve those newly found sealegs.  Remember, wait to get on land before doing these stretches and don’t stretch too far.  A little discomfort is ok but pain isn’t!

1. Runner’s Stretch - First kneel on the ground.  Then bring your right foot forward until your have a 90* angle in your right knee while having your right foot flat against the floor.  Place both hands on top of your right bent knee.  When you are here bring your hips forward.  You will feel the stretch in your left quad.  Hold for 5-10 seconds.  Release your hips back to their original place and repeat 2x.  Switch legs and stretch 3x.
2. Reverse Pigeon - Lie on your back and bring your right foot above your left knee so that your ankle is just on the outside of the leg.  Keeping your right leg in that spot raise your left foot towards your buttocks raising the knee.  Your right foot should be getting closer to your body and you will feel the stretch in your right glute.  To intensify it reach through the opening in between your legs and the outside of the left leg, grab your left thigh and gently pull it towards you.
3. Butterfly - For this move all you need to do is to sit on the ground, bring your feet together and let your knees rise of the ground if needed.  Place your hands on your toes and while keeping a straight back, lean forward.  You will feel this stretch in your inner thighs.

Give these moves a try next time you find you have sea legs and can continue to soak in every amazing part of your adventure!

Wading Workout - Round 2

With the temps on the rise the ice from the lakes are melting and some rivers are opening up.  Some of those rivers are moving quite quickly others are still slow enough that we can wade through them safely.  These are the rivers and streams I can’t wait to hit!  Throw on a pair of waders and go out and do some catching (hopefully)!  A couple months ago I shared a Wading Workout to help you wade safely.  You can find it HERE if you like.   While those two mores are great, I’d thought I’d add a couple more to make sure you are fully ready to go after those river and streams with the slightly stronger currents.  (Warning: be sure you check the current and be smart and safe about it.  Don’t wade in any river that you are unsure of the current or depth and know it’s safe)

Walking Sideways

Sometimes it’s easier to walk sideways through the current as you’re breaking the current with both legs.  To gain strength and balance stand with your legs shoulder length apart.  Squat down keeping you knees behind your toes.  Then step to the right with your right foot and bring your left to meet it.  Then step to your left with your left foot and bring the right one to meet it.  To get even more from this you can get lower and/or grab a weight and hold it by your chest.

Big Step Balance

We know we should never take a step without having a firm footing when wading.  Let’s be honest, we all do at times.  While I advise that you only step when you have a firm footing, this move will help you take a bigger step and have better balance.  Stand with your feet shoulder length apart.  Crouch down and raise your left leg a couple inches while balancing on your right foot.  Extend your left arm and put your left hand on the outside part of your right foot. Then take a big step/small jump (probably around 3-4 feet) in front of you.  Land on your left food and raise your right foot a couple inches. (balancing on your left foot)  Crouch down and put your right hand on the outside part of your left foot.  Then jump backwards and land on your right foot.  Go back and forth a total of 10 times. Then switch feet so you jump forward with your right foot.  

Gaining Courage

Gaining Courage...but how? Why?  Is it really going to help me at all?  You bet your best yak it will!  And you know what?  You don’t even need to go to Oz to get it.  We all go through ups and downs in our life.  There are moments when we feel like we can conquer anything and others where we feel bruised and battered.  Surprisingly for us fisherman, this sometimes gets us a little more when we have to take a skunkset picture.  Our best lure isn’t producing, things just kept going wrong, etc.  We lose our courage at times but we can get it back and have it stick with us longer if we follow the couple tips below.

1) Baby Steps.  Yep!  Take life at smaller chunks so that you can achieve them.  By breaking it down into bite size chunks you will have many successes behind you and will gain courage to go after your goals again!  

2) Be consistent!  This is one of the hardest things to do for most people.  But again, if you take baby steps you should be gaining the courage to be even more consistent.  Make a plan, put it on your to do list, write it in your calendar, whatever it takes just keep going and go after it.  The smaller chunks will help you be consistent and gain success!

3) “Fake it ‘till ya make it!” That’s right, fake your confidence!!  I actually tell my choir this quite a bit.  Why?  Because having confidence in yourself, in what you believe, and what you stand for will help you gain the courage to achieve what you want.  For us fisherman, sometimes we lose confidence in ourselves and baits that we use.  So you will have to dig deep and tell yourself you got it and hit the water again.  For me, I think of the other reasons I enjoy being on the water.  Being outside, enjoying the fresh air, look at the beautiful scenery, etc.  I enjoy other reasons to be outside.  But I don’t let it stop me.  I dig up the courage to head out again and fish again and catch fish.  I tell myself that “I’m going to catch a fish!” and leave with a positive attitude.  Even if I didn’t truly believe it, I faked it!  So I use other reasons to help me dig up the courage!

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!

Hail, Pinch, and Fly - Glamour Muscles

It’s cold outside and many of us are starting to dream of warmer weather.  While we wait and try not to freeze let’s get our glamour muscles in shape and ready for Summer.  What are your glamour muscles?  Those would be your Shoulders, Bicep’s, and Triceps.  Not only will these 3 moves help sculpt your muscles you will find that paddling, casting, and lifting your kayak will become easier!

1) Hail to the Chief! This move I took straight from Tony Horton.  Grab a single lighter weight to start with.  You can always up if later if needed.  Lay on your back and hold the weight in your right hand.  Put your left arm by your side and extend your right arm and hand in front of you.  Keeping your upper arm (bicep/tricep area) straight up bend your elbow so the weight goes to left side of your face.  The goal is to pick a weight so you can do 6-12 reps.  Remember 6-8 reps build muscle and 8-12 helps tone.  You will want to feel the burn in the last two reps, so after your first time, adjust weights as needed.  Repeat the exercise with the weight in your left hand and your right arm by your side.  Be CAREFUL not to smash your face!

2) Fly baby Fly You’ll be feeling your shoulders after this move!  Grab some light weights.  And in this case, make sure they are light, like 3-5lbs.  Stand tall with your feet shoulder length apart.  With a weight in each hand raise both arms so they are parallel to the ground.  Keep your arms straight and not bent.  Lower them intentionally.  Then raise them up keeping a steady motion the entire time.  Again 6-8 reps help build muscle and 8-12 tones muscles.  

3) Twist N’ Pinch Yep, you read that right.  Let’s twist and pinch….your bicep!  Grab a medium weight.  Standing tall with one foot slightly in front of the other about shoulder length apart bring the weight in your right arm across your body.  It should come along your left side.  Keep your right elbow stationary, just bend it to allow the weight to move.  Then keep bringing the weight up until it is by your right pec.  As it reaches your pec start twisting your wrist bringing your pinky towards the inside.  Continue the curl until the weight is right by your bicep.  As you approach the highest point of the curl really twist your wrist causing the muscles to almost pinch each other.  Then untwist your wrist and bring the weight down going across the left side of you body. (tracing the way you brought it up)  Repeat the sequence with your left arm.  Again, 6-8 reps or 8-12 reps.

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!

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.