Frazier’s fitness boon

Lake Hartwell runner-up, Micah Frazier, works a bedding fish early on day 1 of the Walmart FLW Tour Major on Table Rock.

Over one third of adults in the United States are obese. That is a staggering statistic, especially when you take into account the larger portion of that percentage is suffering from ailments that are a direct result of their choices. With the exception of those who have diseases or disorders that cause them to gain weight, it's what the rest of us eat and what we do that determines our health outcomes. Lack of exercise and a diet centered around salts, sugars and every other tasty vice man can create is the crux of the problem. What does this have to do with fishing you might ask? Healthy fishing is something FLW Tour pro Micah Frazier is passionate about. He has committed to a lifestyle change that not only benefits his day-to-day health but allows him to control yet another variable in a sport that is littered with the uncontrollable. "Fishermen think about every single thing they put in their boat all the way down to fuel treatment and additives," said Frazier, who qualified for his first Forrest Wood Cup in his second season on tour. "But hardly any of them stop to think about what they are putting in their body. There are so many variables in Micah Frazier brought in 19-01 on day 1. fishing that you can't control so it's important to be the best you can be at all the variables you can control." Fishermen spend a large portion of their life in a boat, battling the elements and constantly relying on muscles and joints that they seldom do anything to maintain. As an angler ages, it is a common sight to see knee, back, shoulder and elbow injuries. Surgery is usually the only option at that point and the repair is rarely as good as the original. Add on top of this the stop-and-go lifestyle of an angler, especially one on tour, and you have someone who is falling apart at the seams by the time he's 40. The average angler is likely overweight from a poor diet filled with whatever he can get his hands on at the moment he's hungry. Long truck rides and hundreds of nights in motels lead most anglers to believe that there's just no other way. `I just don't have the time or energy.' That's the most common complaint when anglers are asked why they don't eat right or work out. Well it's time to take the time or suffer the inevitable reality in the future because when your back goes out it doesn't matter if you have the time to deal with it or not, you go out. Frazier made the transition to a healthier lifestyle at the young age of 22. He now exercises daily and pays attention to every aspect of his diet. By his own admission, he is a little obsessive but he has the personality where he has to be all in or nothing. "I haven't always been this way," said Frazier. "I was on the verge of having to take blood pressure medicine about two years ago. Then I changed my diet to the way I eat now and my blood pressure is like 120 over 75 every time I go to the doctor where it was 20 to 30 points higher every time I went before. "It's easier for me to go all in and be obsessive over it than it is to treat myself every now and then. When I eat something with a lot of salt or sugar, I just want more of it. Once you get used to giving your body what it needs, you'd be amazed at how much better you feel. A lot of the health problems we have in this country Micah Frazier has incorporated a medicine ball, a jump rope and kettlebells as part of his standard tournament equipment.could be prevented with a little exercise and a better diet. God didn't put us on this planet to eat the things we are eating nowadays. Everything is manmade and full of salt and sugar. Sugar and salts are just acquired tastes. Since I don't eat a lot of sugary or salty stuff, things that are sweet to me are probably horrible to other people." The diet that Frazier adheres to is a bit extreme but it obviously works. Frazier doesn't cook every meal and admits that he probably eats out as much as he eats in. He does however choose healthier options. "I don't eat a lot of fast food," he explained. "But if you have to go to a fast food restaurant they all have some sort of salad or grilled chicken. The options are out there; it's the self discipline that gives people the most trouble." A typical breakfast on the Frazier plan consists of oatmeal and egg whites. And when he says oatmeal, he does not mean oatmeal with cinnamon, brown sugar and butter. He means just oatmeal, occasionally with almonds and some sort of artificial sweetener like Sweet-N-Low or Splenda. Frazier basically suggests anything with whole grains like oatmeal and granola bars in the morning along with something high in protein like Greek yogurt or peanut butter. You want complex carbs early in the morning that take a long time to digest so it stays with you a lot longer. That way if you eat breakfast at 6 a.m. you won't be hungry again at 8:30. "For on-the-water meals, I cook a big thing of brown rice, grilled chicken and raw vegetables for the week and keep it in the cooler. It's not the best thing after three days in a cooler but it's what your body needs and a whole lot better for you than crackers or a candy bar. "I eat less carbs at dinner time, usually a salad with grilled chicken. My ideal dinner is a pound of steamed broccoli and a couple grilled chicken breasts," said Frazier with a laugh. "I know it sounds a little extreme." Frazier also recommends eating five or six smaller meals a day. This keeps your metabolism going strong all day which uses a lot of energy and has you ready for bed when evening arrives. This, along with a good workout, is what Frazier credits for his ability to get restful, quality sleep in a shorter period of time. "Fishermen don't need huge biceps and triceps. We need a strong core more than anything. Any abdominal workouts and back workouts are great. Sit-ups, bridges, push-ups, dead lifts, squats, running or anything is better than nothing. I keep a jump rope, medicine ball and kettle bell in my back seat all the time. I've Shut your Rap: Micah Frazier holds his Shad Rap in his teeth while retying. worked out in gyms all over the country but guys can do a simple 30-minute workout in their hotel room and it will help them a lot." Working out while you are at home actually gives you a lot more energy while you are on the road, according to Frazier. A day on the water doesn't drain an angler who is used to working out every day as it does a guy who spends most of his time off the water in a sedentary lifestyle. "I wake up in the morning and I'm ready to go," added Frazier. "I don't have to lie around for 30 minutes trying to get ready to get up. When I am at home I work out at least six days a week and when I am on the road I work out on the day off. "Long boat rides like this year at Ticonderoga don't bother me but I hear a lot of the other guys talk about how sore they are afterwards. The stronger your muscles are around your joints and in your back the better. If you keep those muscles strong, they take a lot of the strain off you bones and joints." There's a plethora of advantages to leading a healthy lifestyle, in fishing and in everyday life. I myself have a pot-calling-the-kettle-black feeling in the pit of my stomach as I write this. As fit and disciplined as Frazier is, I'm about 180 degrees in the other direction. But this is something as a fisherman and, more importantly, a human that I know I need to address. Hopefully if you're a part of that 37 percent as I am, with some of these tips and a little hard work and determination you and I can both make a concerted effort to better ourselves.

Tags: article 

/tips/2015-07-03-scott-canterbury-fireworks-fanatic

Scott Canterbury: Fireworks Fanatic

If you’re looking to put together an impressive Independence Day celebration this year, you might seek the consultative advice of Quaker State pro Scott Canterbury. He happens to be a professional when it comes to fireworks. READ MORE »

/tips/2015-06-30-martin-earns-first-aoy-title

Martin Earns First AOY Title

Prior to the 2015 Walmart FLW Tour season, Scott Martin had banked a total of three top-10 Angler of the Year finishes in his 15-year career as a pro. It was impressive, but not indicative of his greatness. The truth of the matter is that Scott Martin was a winner, always taking risks in search of equal reward. That risky fishing has led Martin to more than $2 million in earnings, a Forrest Wood Cup win and four Tour-level wins. But the gambles burned him often enough that he never earned AOY. READ MORE »

/tips/2015-06-30-birge-dominates-roy-race

Birge Dominates ROY Race

Zack Birge isn’t wasting any time filling out his tournament-fishing resume. The Oklahoman won the 2014 Rayovac FLW Series Championship on Wheeler Lake last fall then joined up on the Walmart FLW Tour for 2015 and went on a season-long tear that earned him the Rookie of the Year award. Birge, alongside his wife, Kristina, was presented with his ROY trophy this afternoon on the weigh-in stage at the Potomac River tournament, where he finished in 77th place. He finished 29th overall in the AOY standings to best a group of 18 rookies. READ MORE »

/tips/2015-06-27-flw-signs-contract-for-south-korean-tournaments

FLW Signs Contract for South Korean Tournaments

At the day-two weigh-in of the Walmart FLW Tour event presented by Ranger Boats on the Potomac River, FLW signed a contract that inked an exclusive licensing agreement with MirooNamoo Media Group from South Korea to begin sanctioning FLW bass fishing tournaments in the Eastern-Asian country. South Korea will run a series of FLW tournaments that advance anglers, who are citizens of the host country, to a new International Division at the Rayovac FLW Series Championship beginning in 2016. Two anglers will compete as pros with FLW providing Ranger boats, and two will compete as co-anglers. The top pro award at the Rayovac FLW Series Championship is $95,000, including a Ranger Z518C if the pro is Ranger Cup qualified, and the top co-angler award is a Ranger Z117. READ MORE »

/tips/2015-06-26-hunter-captures-co-angler-of-the-year-title

Hunter Captures Co-angler of the Year Title

Things couldn’t have worked out any better for first-year Walmart FLW Tour co-angler John Hunter, who wrapped up a phenomenal season from the back of the boat to win Co-angler of the Year and the Ranger Z518C with 200-hp outboard that goes with it. READ MORE »

/tips/2015-06-26-aoy-update-martin-controls-his-destiny-

AOY Update: Martin Controls His Destiny

Scott Martin is on the verge of winning the only major FLW title that has escaped him to this point: Walmart FLW Tour Angler of the Year. As John Cox and Bryan Thrift stumbled in the Walmart FLW Tour season finale on the Potomac River, Martin steamed ahead and made the top-20 cut in 11th place with 26 pounds, 9 ounces. The way the math checks out, if Martin finishes 19th place or better, he’ll win AOY. If he finishes 20th, he’ll be tied with Cox. The tiebreaker awards AOY to the angler with the most total weight for the season. If he finishes 20th, Martin can still win by bringing at least 11-13 to the scale on day three. Anything less and Cox survives to win. READ MORE »

/tips/2015-06-25-on-the-bubble-for-the-cup-

On the Bubble for the Cup

By rule, the top 35 anglers in the Walmart FLW Tour Angler of the Year standings make the 2015 Forrest Wood Cup on Lake Ouachita Aug. 20-23. However, when a Tour pro pre-qualifies through another of FLW’s tournament circuits and also finishes in the top 35, an additional Cup invitation is extended to the angler in 36th place, and on down the list in the event of additional double qualifications. READ MORE »

/tips/2015-06-24-a-bass-fisherman-in-need

A Bass Fisherman in Need

Friends of FLW College Fishing angler David Cosner have established a fund to help the Texas fisherman pay medical bills associated with his long battle with Wegener’s Granulomatosis, a debilitating disease that gradually destroys the organs. Cosner, who founded the Texas State University Bass Cats and was named to the 2010 FLW College Fishing All-America team, was diagnosed with the rare disease in 2009 when he was 17 and since has had to undergo 215 surgeries. READ MORE »

/tips/2015-06-22-coy-and-roy-on-the-line

COY and ROY on the Line

FLW is hauling a lot of hardware to Maryland this week for the final stop of the 2015 Walmart FLW Tour event presented by Ranger Boats on the Potomac River. The world’s largest tournament fishing organization is also going to be writing some fat checks. READ MORE »

/tips/2015-06-18-father-of-david-dudley-passes

Father of David Dudley Passes

James Dudley, the father of longtime Walmart FLW Tour pro David Dudley, passed away June 17 after a lengthy illness. He was a lifetime resident of Lynchburg, Va., and a member of Thomas Road Baptist Church. Like his son, James Dudley was also a tournament fisherman and competed in 73 FLW events. He finished in the top 10 in eight of them. READ MORE »

/tips/2015-06-12-is-this-the-new-bass-fishing-capital-of-the-south-

Is this the New Bass Fishing Capital of the South?

Dayton, Tenn., is situated on Richland Creek, a tributary that flows into the western side of Lake Chickamauga, one of the hottest bass fisheries in the country. Local officials with a flair for marketing – and good business sense – believe that Chickamauga can be the sellable “brand” that attracts bass fishermen to come and spend their time and their money in Dayton. They believe that old-fashioned Southern hospitality and small-town charm, plus trophy bass, are just the recipe for turning Dayton into “The New Bass Fishing Capital of the South.” READ MORE »

/tips/2015-06-09-bass-bbq-is-back

Bass & BBQ is Back

Bass fishing and barbecue are favorite Southern pastimes, made even better when you spice them up with a little competition. READ MORE »

/tips/2015-06-04-bfl-payouts

BFL Payouts

READ MORE »

/tips/2015-06-01-2015-flw-tv-schedule

2015 FLW TV Schedule

READ MORE »

/tips/2015-06-01-miss-nina-wins-more-accolades

Miss Nina Wins More Accolades

When the letter that notified Nina Wood that she was being inducted into the Legends of the Outdoors Hall of Fame came awhile back, she was a bit surprised. None of the rest of us was. In a sense, it was a restatement of the obvious, another in a long line of awards and recognition earned by the co-founder of Ranger Boats. READ MORE »

/tips/2015-05-19-missed-opportunities-at-beaver-lake

Missed Opportunities at Beaver Lake

READ MORE »

/tips/2015-05-12-strader-maintains-lead-at-halfway-mark

Strader Maintains Lead At Halfway Mark

Midway through the 2015 Walmart FLW Tour, Tennessee pro Wes Strader is in first place in the Angler of the Year race, and his prospects for winning it are as good as anyone’s. Two upcoming events, at lakes Eufaula and Chickamauga, “fish” in a way that suits his style, and he has a good track record on the Potomac River, the last Tour stop of 2015. A good finishing kick could earn the veteran his first AOY title. READ MORE »

/tips/2015-05-10-mother-of-ramie-colson-jr-passes

Mother of Ramie Colson Jr. Passes

READ MORE »

/tips/2015-05-07-community-outreach-sportsmanship-award-

Community Outreach (Sportsmanship Award)

READ MORE »

/tips/2015-05-06-tornadoes-sweep-across-oklahoma

Tornadoes Sweep Across Oklahoma

2014 Rayovac FLW Series Champion Zack Birge, whose appears in the Central Division Tournament on Kentucky Lake was cut short by tornados at his home town in Oklahoma, characterized the damage to his house as “a near miss.” READ MORE »