This year will be my 22nd season working on the river. I’ve been down a few rivers, seen a few things, and met a few people. There is always something for you on the river. For me its always broken down into the four F’s, Fun, Family, Friends, Fitness (there may be one more in there when things get crazy). That list can change order depending on the day, but the F’s have always stayed the same. After I hit 34, I noticed that I couldn’t take the entire winter off from fitness and then whip myself into shape by the end of June. It turned into the end of August. I’ve also learned that I have a hard time exercising just to stay in shape, so I need to find ways to stay in shape without the gym. I’ve always enjoyed biking, skiing, etc., so I stick with those in the off season. I throw in various planks, push-ups, squats, burpees, etc. during the day.

Here is a typical days training fit in to what you can when you can.

  • 100 push-ups in sets of 25
  • 100 squats in sets of 25
  • 100 walking lunges in sets or 25
  • 100 calf raises in sets of 25
  • 1 min plank
  • 2 min side plank (1 min each side)
  • 1 min superman
  • 1 min v-sit

I’ll also use pull-ups and dips while trying to combine these exercises with 20-30 min of cardio during the day. This small regime will keep you in shape to avoid injury in everyday active life. Please don’t forget to stretch properly also.


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