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Building Stronger Leg Muscles For Hiking And Climbing

Building Strong Leg Muscles For Hiking And Climbing

by Kelly Blogs, Health & Fitness, Hiking, Hiking Basics

Three easy, at-home workouts that you can do to have stronger legs

There is nothing more embarrassing than being the one to plan a day hike for your family or friends and then be “that girl” who is the out-of-shape squeaky wheel. Day hikes are usually all day, that’s why they call them “day” hikes. Because of the various terrains, you might encounter, building strong leg muscles are important if you expect to keep up with your family while hiking.

A couple of years ago my husband and I were in Las Cruces, New Mexico for his job. When I’m out on the road with him I love to find the closest hiking trails. I fill my backpack with water and snacks and then head out for the day.

Motivation Can Sometimes Be Spawned On By Others

One particular Sunday during our stay in New Mexico I suggested that my husband and I hike one side of the Organ Mountains. He has only been hiking with me a few times, and although he didn’t really want to go, he agreed to it.

After what seemed like forever, we finally found the Pine Tree Loop Trailhead. Although my husband would have rather been watching the NASCAR race back in our camper, he made a valiant effort in coming with me and even carried my backpack. At least for a short distance.

As we maneuvered up the trail, him leading the way, I noticed that although I consider myself to be in excellent shape, he was zipping up the hills with ease and I was gasping for air and sweating profusely.

Every half mile I found myself to be winded and needed to rest. By about the second mile up the mountain, my legs were on fire and needed relief.

I am a hunter and I walk what seems like a million miles during hunting season. But this trek was totally different. The elevation change and the climb to the top were more difficult than I imagined and my legs weren’t as strong as I thought they were.

When I returned home to Missouri I committed to strengthening my lower body. I knew that particular area needed a lot of work and that the starting point would be to build strong leg muscles.

I want to share some of my favorite “stronger legs” exercises with you that I continue to do, even now, to not only prepare you for hunting season but especially for hiking season. Because believe it or not, that time is upon us.

Squats

One exercise I include in my “leg day” workout is SQUATS. I am not always able to get to the gym and lucky for me, and you, squats don’t require you to have a membership anywhere. In fact, you don’t technically even have to use weights. You can squat wherever, whenever, and as many times as you choose to.

I have several sets of dumbbells in various weights that I use. The important part isn’t the weight so much as it is in the motion of squatting and coming back up. When you come down to that 90-degree angle, execute your squat by PUSHING your weight BACK UP. Thus building not only your thigh muscles but your butt muscles as well.

Be sure, however, to stand with your feet hip-distance apart when performing this exercise. I change it up some by pointing my toes out occasionally or keeping my feet CLOSER than hip distance. The changing of your stance will determine which part of the muscle you strengthen and build.

Walking Lunges

Another favorite workout, and one that I ALWAYS do, is the WALKING LUNGE. These are EXCELLENT for building strong leg muscles and you will feel the burn if you do very many. But remember that burning is good!

Basically, you are just taking GIANT steps forward, coming down to a 90-degree angle with the outstretched leg. I love this exercise and do it almost every day.

This is another exercise that you can do WHEREVER YOU WANT! Adding weight the walking lunge gives you a bonus, although you will notice your heart rate going up even more with the extra poundage. Depending on my mood and how I’m feeling on a particular day, I may or may not add weight.

And it’s as simple as carrying one dumbbell with two hands or a dumbbell in each other over your shoulders as you take your steps forward. My arms begin hurting with two so I tend to just use one. This is an easy effective exercise. You’ll notice stronger legs quickly.

Reverse Lunges

My last “favorite” for strengthening legs is REVERSE LUNGES. This exercise is a butt kicker for sure but so effective for building strong legs.

Standing with feet hip-distance apart take a step forward as if you’re going to do a front lunge. Instead of bringing that front leg back to standing position, you just lower yourself until your leg is at the 90-degree position.

Make sure that the knee of your extended foot does not come down past your foot or toe of your athletic shoe. Squat deeper if you have to. The undue pressure will be placed on your knee, and possible injury, if your knees go over your foot too far. Be very mindful of that. It’s not worth injuring yourself. Not to mention it would put a halt to your hiking adventures.

These 3 Workouts Can Literally Be Done ANYWHERE

These three exercises to build strength, as well as “sexy” legs, are easy and can be done anywhere. Not surprising but I have done them in the various campgrounds as well as hotels we’ve stayed in over the years.

We were in Denver last year and I was ” walking lunging” up and down the hallways and executing the “reverse lunge” in the stairwell of Cottonwood Suites. I might have gotten a few stares (little pun there) but I didn’t really care. I was focused on keeping my legs strong and no amount of humiliation or embarrassment was going to keep me from my goal.

“A girl’s gotta do what a girl’s gotta do.”

As far as how many reps I do of each, I normally do three to four sets of 15, depending on my mood. Three sets are a great starting point.

Strong legs are important for life in general. Not just for hiking or hunting. As I inch through my 50’s I am reminded of that every day.

As my grandchildren get older I want to be able to run and play with them as well as share my love of hiking and exploring all that this big, beautiful world has to offer.

I’ll bet that if you’re like me, you want to enjoy those same things.

Building a stronger body and mind is key to a long and happy life.

Stronger legs are a great place to start.

Morel Mushroom Hunting: Knowing Where To Look

Morel Mushroom Hunting: Knowing Where To Look

by Kelly Blogs, Hiking, Hunting 101

Hunting For Morel Mushrooms Can Be Tricky Unless You Know What To Look For

Morel Mushroom Hunting: Knowing Where To Look
Photo Credit: Krista Guy

April showers bring more than just May flowers in the Midwest. Folks here in Missouri get excited about three things when springtime rolls around…turkey hunting, crappie fishing, and hunting the ever-elusive MOREL MUSHROOMS. I’m one of those folks. There is truly nothing better on the palate than a fried Morel and if you’ve never experienced eating one, you definitely need to put it on your “bucket list” of things to do.

Mushroom Hunting Is An Adult Easter Egg Hunt

Morel mushroom hunting has also been called “The Adult Easter Egg Hunt” because truth be told, it’s exactly like that. Maybe even worse. The traditional Easter egg hunt consists of coloring eggs and then having the kids find them and then fill a basket full. The colorful eggs are easy to find with their bright yellows, pinks, bird egg blue, and even those neon green ones that stand out.

The child with the most eggs wins. Most of the time the hunt is located in a nice, freshly mowed yard and usually some of the eggs have either candy or money inside. Afterward, the kids, dressed in their Sunday best, eats their candy, and Mom or Grandma shells the eggs and makes deviled eggs or potato salad for Easter supper.

Not so with Morel mushroom hunting.

They Are Hard to Find If You Don’t Know Where To Look

Photo Credit: Krista Guy

Those little boogers are hard to find and you have to know EXACTLY what you’re looking for. More importantly, is that you have to know WHERE to look. I’ll be the first to admit that I am NOT very good at hunting them. In fact, I’m so bad at it I haven’t even gone yet. 

Thank God for my husband because he did manage to find time in between crappie fishing sessions and found me several to fry up and eat with our supper one night. And his success lies in the fact that he knows the most important facet in mushroom hunting and that’s the WHERE variable.

Morel Mushrooms Are Fungus

Never mind the fact that just like all mushrooms, Morels are a fungus. Yes, a fungus. Why would anyone want to eat a fungus? I really don’t have the answer to that except to say that fried up in an egg and flour batter, with a little salt and pepper for seasoning, makes them YUMMY. And because their growing season is short and limited to just several weeks in the spring makes finding them even more of a challenge.

Morel Mushroom Hunting: Knowing Where To Look
Photo Credit: Krista Guy

But have no fear, those little devils pop right up when the ground is warmer and the outside temperatures begin to rise. Throw in some rainy days and you’ve got yourself a great time to so in search of mushrooms.

Around Trees Are The Best Place To Find Morels

The best place that we have found to find Morels are on the south-facing slopes of open areas. We go out in the woods and search around the bases of trees first. If I see an oak tree that’s the first place I look.

Morel Mushroom Hunting: Knowing Where To Look
Photo Credit: Krista Guy

Some of our good friends, David and Krista Guy of Guy’s Logging, are some of the best Morel seek and finders that we know. This season, alone, they have found hundreds maybe even more than that. Of course any good mushroom hunter, as well as fisherman or hunter, never gives up their honey hole.

However when asked what the secret was to succeed in the woods they gave me a few tips that they use in hunting Morel mushrooms in the spring:

Tips For Success

  • Look to see if mayapples are up and about 4 inches. That’s a good sign that the temperatures are right for Morels to pop up.  
  • In early season keep your eyes on the south-facing slopes around red oaks, ash, and also dead elms for the small gray ones.
  •  Later in the season, when spring rains have settled in and the night temperatures are above 50 degrees, that’s when the yellow mushrooms start popping up. During that time you can add walnut, walnut stumps, and sycamore trees to your list of trees to look around.

Mushroom Hunting Is A Right Of Passage And A Passing On Of Tradition

Morel mushroom hunting is a great time to just get out in the woods. It’s the perfect time of year to spend time with your families and go on a seek adventure to find those hiding mushrooms.

I love how Krista describes her husband’s excitement when he finds his first mushroom of the season. She said, “I like seeing him get excited. He’s like a kid on Christmas morning.”

Like so many mushroom hunters, they love being out in the woods. Once they get that first trip under their belts, you’ll find them hunting for Morels every chance they get.

It truly is a fun time. Obviously with spring and warmer temperatures you have to be aware of snakes that blend into the leaves and those pesky ticks. Chiggers usually aren’t out yet here in Southwestern Missouri but you definitely need to spray down for bugs. 

If you’ve never been Morel mushrooms hunting, grab a Walmart sack and head out into the woods. Be looking down regularly because you’ll miss one of those golden treasures if you’re not paying attention. More importantly, though, you’ll miss the opportunity to connect with your family, make unforgettable memories, and pass down tradition that your children and grandchildren can share with the generations to come. 

xoxoxo

Kelly

My 10 Favorite Picture Books To Inspire Children To Love Nature

My 10 Favorite Children’s Nature Books To Inspire Learning

by Kelly Blogs, Hiking
My 10 Favorite Picture Books To Inspire Children To Love Nature

Books Are An Important Tool In Teaching Our Children And Grandchildren About Nature

Our world is in such a crazy place right now.  Never in my life have I seen such unsettling times like we’re living in at this moment.  With the stay-at-home orders and self-isolation becoming our new normal from the recent Corona Virus pandemic, it’s no wonder that people are more anxious than never before.  But amid all the frenzy and fear I see possibility.  We have an amazing opportunity to take these extra moments we’ve been given and spend quality time with our children.   By reading books to our littles about nature and taking them outside to experience it, we teach them to not only enjoy nature but also to appreciate it.

I have a list of my favorite children’s books on nature that I read to my grandchildren when they come over to Mimi and Papa’s house for a visit.  I don’t think it’s ever too early to read to our babies and I believe with my whole heart it’s never too soon to inspire a love for nature.  

Below is my list of kids picture books about nature that I think you would enjoy spending time reading to your children and grandchildren:

  1. BECAUSE OF AN ACORN by Lola M. Schaefer
  1. AN EGG IS QUIET by Diana Aston
  1. RUN WILD by David Covell
  1. THE CURIOUS GARDEN by Peter Brown
  1. UP IN THE GARDEN AND DOWN IN THE DIRT by Kate Messner
  1. THE BACKYARD BUG BOOK FOR KIDS by Lauren Davidson
  1. I’LL FOLLOW THE MOON by Stephanie Lisa Tara
  1. GOOD NIGHT LITTLE TURTLE by David Cunliffe
  1. THE ADVENTURES OF THOMAS THE TURTLE by Stuart Samuel
  1. IT WILL BE OKAY: TRUSTING GOD THROUGH FEAR AND CHANGE (LITTLE SEE AND LITTLE FOX) by Lysa Terkeurst

Reading books to our children is such a small but important way that we can teach them about nature.  Not only are they learning how to listen but those little ears are also comprehending what’s being read to them.  When you reinforce that with spending time in the outdoors, putting into practice what they’ve learned, you instill into their little hearts experiences that they’ll never forget and will hopefully, last a lifetime.

Don’t miss this opportunity to spend quality time with your kids by taking them outside and teaching them about this great big wonderful world that we live in.  Before we know it, things will settle back in and we’ll have a new normal to gauge our lives by and the chaos of life will creep back in.  Go on a walk.  Let them breathe in that fresh air and teach them how to quiet their minds and really listen to the birds sing and the wind blow.  You’ll never regret instilling that peace inside them and when they get older, they’ll remember back at who it was that took the time to give them that simple gift.  And they’ll remember who opened that book and read them those words.

xoxoxo

Kelly

two people hiking in the mountains stopping to take a rest

Hiking Shoes Are A Favorite For Day Hiking

by Kelly For The Hiker, Hiking

Footwear Is A Hiker’s Most Critical Gear So You Might As Well Have What You Makes You Happy

Hiking shoes are a favorite for day hiking.

A couple of years ago I went on a major search for hiking shoes. Not hiking boots, because I already own a pair, but I was specifically shopping for hiking SHOES.

Boots Have A Purpose In Hiking But Sometimes You Just Need And Want A Hiking Shoe

True, boots serve a purpose when it comes to hunting and those long treacherous hikes. Or when you just want more support around your ankles. But there are times when hiking boots are just too weighty and cumbersome. For me, I was looking for footwear that was a little bit lighter.

I travel around with my husband in our RV for his railroad job. It just so happens that this particular gig landed us in New Mexico. It’s called the “Land of Enchantment” and I was excited to find out the reason why.

New Mexico is famous for its scenic beauty. I was excited by the thought of finding a trail somewhere to do a little day hiking. But I needed hiking SHOES!

Why SHOES you ask? Well, I’ll tell you.

First of all, when we arrived in New Mexico it was early spring. And although our springs here in Missouri are usually seasonably cool, New Mexico’s are not. They are warm and because of Las Cruce’s location, it’s even warmer.

Hot temperatures are the equivalency to hot FEET. And to be honest, I hate sweaty feet when I’m out for a day hike. Good socks help, but when my feet sweat I end up getting blisters from the moisture and rubbing inside the boot. Before you know it, you’re hobbling back to the car. Day hikes for me range anywhere from 5 to 10 miles. I can’t think of anything more miserable or more painful than trying to make it back. Being tired is bad enough but walking five miles with a blister is just pure torture.

Lighter Hiking Shoes Are Sometimes More Important

Another reason I wanted hiking shoes is because I wanted something lighter for day hiking. As I said earlier, boots do have a place in the hiking world and they are very important. They’re sturdier. They give better support around your ankles. Their soles are better for rough terrain. But they’re so HEAVY!

I can do “heavy” in the cold months but I can’t do it in the warmer ones. Mountain hiking in New Mexico can get very chilly at the top so we always layer up so that when we come back down we can shed the bulky stuff. But you can’t shed your footwear. I mean I guess you could and carry extra shoes in your backpack but I don’t know who in their right mind would do that. Could you imagine how bad your snacks would smell?

Day hiking is more enjoyable when you’re comfortable and my best hikes have been in my hiking shoes.

Did I Really Just Say Hiking Shoes Look Better With Shorts?

Another reason I prefer hiking shoes over boots when it comes to hiking is that they look better with shorts and jeans. There I said it!!!

My husband’s job has taken us all around the country. Our travels have allowed me to hike in many different states. I am beyond blessed. That said, some of our hiking also takes place in warm climates where there are no mountains at all. It’s on those trails where shorts are a must and even though I could just wear my athletic shoes, I still prefer that thicker sole and support.

Hiking shoes don’t come close to a boot when it comes to thick, sturdy soles and arch and overall foot support. But it’s a far cry better than just my Brooks when I’m on terrain that’s a little rougher than just a dirt path.

I will admit though that my Brooks and Asics get a lot of trail time also. Sometimes you just need to hit the trail and you don’t give a rip WHAT shoes you put on.

It’s All About Just Getting Outdoors Anyway

At the end of the day, it doesn’t matter whether its a hiking boot or a hiking shoe or even your best running shoes. The most important thing is just getting outdoors into the fresh air and sunshine. All the rest is just relative.

Being out in the middle of nature is always the answer no matter what the question is. And although you might be trying to decide what footwear to choose when beginning your hiking journey, let me tell you this. Yes, it’s true I prefer hiking shoes over hiking boots but really is all what’s best for you and what you’re looking for. Not me. To be totally honest, I’m just happy that you want to go hiking. For me, that’s just a bonus!

xoxoxo,

Kelly

Happy Hikers Trail Mix Recipe

Easy To Make Happy Hikers Trail Mix Recipe

by Kelly Blogs, Healthy, Hiking, Recipes, Trail Snacks

Trail Mix Recipe That Is Not Only Easy But Consists of Just Four Ingredients

Easy Hiking Trail Mix Recipe

Who doesn’t LOVE to eat when they’re out hiking? Or better yet, who could pass up on grabbing a handful of trail mix when the bowl is being passed around? I know that my will power is extremely weak when it comes to M & M’s, peanuts, raisins, and almonds. If there’s a bowl of trail mix within arm’s reach I’m grabbing some.

Whenever my husband goes hiking with me, he’s the official “back-pack carrier.” He’s an eating machine and complains when I don’t pack enough snacks. That’s really the only reason he wants to carry the backpack.

It’s NOT out of love. It’s out of needing to be able to access the food quickly and easily. And whenever his stomach growls.

Therefore I generally pack plenty including several bottles of water, tuna packets, cheese and crackers, and…MY HOMEMADE HAPPY HIKERS TRAIL MIX!

It’s a favorite for us and I want to share it with you!

What You Need to Make Happy Hikers Trail Mix Recipe

Happy Hiker's Trail Mix Recipe only takes four ingredients, raisins, chocolate candies, peanuts, and almonds.

It’s really very simple and inexpensive to make. All you need are these four ingredients:

2 Cups of M &M’s (any kind)
1 Cup of Roasted and Salted Almonds
1 Cup of Raisins
2 Cups of Planters Peanuts

That’s it!!!

Just combine all four of those ingredients into a Rubbermaid airtight container and mix thoroughly. You’re good to go!

When we’re out hiking I keep our Happy Hikers Trail Mix in a ziplock bag inside my backpack. I haven’t tested it in extreme heat yet so I’m not sure if the chocolate candies will melt. We’ve hiked mostly in the mountains but so far we haven’t had any chocolately messes.

Happy Hiker's Trail Mix Recipe is easy and perfect for a hiking snack.

I will say this, it’s addictive. I made a batch to write this post and I’ve stopped to go into the kitchen multiple times to shove handfuls in my mouth. My husband is in Denver at the moment with his railroad job and I can honestly say that I don’t know if there will be any left when he gets home. We’ll see. There will either be some left in the glass bowl OR I’ll be sick from eating too much.

My money is on a stomach ache.

Regardless, this protein-packed hiking snack is perfect to not only take on the trail with you but it’s also a great snack to make for your grand littles when they come for a visit. It’s easy to make and very inexpensive. It takes literally minutes.

Little hands love bite-sized snacks and Mimi’s Happy Hikers Trail Mix Recipe is a hit on the trail AND off.