Fitness Profile: What Is It and What’s Mine?

Fitness Profile

Hey everyone,

The other day was thinking about my eating, exercise and lifestyle and decided I would put together something called a Fitness Profile. While the term isn’t new by any means, I wanted to share mine. Basically, a fitness profile is a profile consisting of some general information then followed by eating style, exercise regimen and goals. I also added in mental fitness regimen (how you exercise your mind) and mental fitness assessment. As I always say, this blog and fitness in general is about mental and physical fitness.

So I figured why not start with my own?

 

Name: Marc Applewhite

Age: 35

Location: New Jersey

Height: 6’2″

Weight: 297.8 (last I checked)

Injuries/Illnesses: Slightly high blood pressure from time to time but not dangerous levels

Eating style: Flexitarian (mostly-vegetarian), 16/8 intermittent fasting

Exercise routine: Running 4-5 days a week, calisthenics for strength training

Physical fitness assessment:  Considered obese, slow runner (about a 14 min. mile), weak muscles, novice in all areas. Cardiovascular endurance and fitness are priority.

Goals: To train for my 2nd marathon, be under 240 pounds by early January

Mental fitness: Positive outlook, motivated currently but lacking in discipline and consistency, sharp, quick-thinking, performs well under pressure, memory is sharp but can be cloudy sometimes

Mental fitness routine: Puzzles and brain games, chess, informative and self help books and podcasts, self-education, motivational speeches, running and fitness communities

 

That’s my fitness profile….what’s yours?

 



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Doc’s Log #21: #40DaysAVegan/SkyDiving

Doc's Log

 

Hey everybody! It’s been a minute since I’ve chimed in with a Doc’s Log just to let you know how I’m doing but this time I wanted  to do a little something different but we’ll get to that in a minute.

First, let me give you a quick update on what’s going on in the life of the Doc. Well since my last Doc’s Log which was shortly after Lent. I decided to stop weighing myself for a while. Earlier this month, training for the Reggae Marathon began. I’m follow Hal Higdon’s Novice Supreme marathon training plan which is 30 weeks long. I am approximately in Week 8 of the plan and I must say, it’s going pretty well. I’m glad I chose a plan that’s so long because it allows for a gradual increase. Now that it’s getting hot this also somewhat replicates the conditions I’ll be under in Jamaica.

Other than, things have been pretty normal, also pretty stagnant so in true Marc fashion I had to decide to shake things up. I decided to take on a new challenge.

In the style of Lent, yesterday I started a new challenge called #40DaysAVegan. What that is is for the next 40 days, excluding Sundays, I will be living a vegan lifestyle. While difficult, it’s not as hard as the Daniel Fast was because at least now I can have breads and sweeteners. So PBJ will definitely be a staple of this lifestyle. I do look forward to what will come of it though, spiritually and physically. I’m also committing to 40 Days of exercise, but unlike the vegan challenge, this will be 40 days straight so that challenge will end about 6 days earlier than the vegan challenge but who knows, I may make it a 46 day exercise challenge. We’ll see, one day at a time. There are 3-4 meals where I won’t be following it though, pre-planned occasions (July 4th, is one in particular).

I want this summer to be a crucial time where I make the most of it and get major results from it. 

In addition to being prepared for the marathon in December, I added another goal to my to list. I was trying to stay away from weight goals for the summer but I decided I want to be down to 240 pounds by the new year. Why? Because I’m planning to attend CES (Consumer Electronics Show) next year in Vegas and there’s a skydiving school there called, appropriately, Skydive Las Vegas. I actually came across them last night because I was googling skydiving weight limits. A lot of schools I’ve looked into had a max of 220, no more than 230 but this school maxed out at 240. 240?! Yes, I can do that. Considering I’ve been wanting to attend CES which is in Vegas, why not kill 2 birds in one trip which gives me until approximately January 9th or 10th to get to my goal.

Can I get there in 27 weeks? I believe I can and I’ll hold onto that belief and hopefully a little more to be sure.

But, weight goals aside, fitness is still the main motivation. I have a race to train for. If I do what I’m supposed to do, the weight will come off. Fitness doesn’t like fat.

So with these new goals and new challenges, I’m excited for what the summer brings. I’ll go back to weighing in weekly but I’ll probably only discuss it once a month when I take measurements. In the meantime, you can find all that on the weigh-ins page.

In addition to my cardio, I’m doing all these challenges together as my strength training. You may recognize them from a past entry. It’s because I never finished them the last time (yeah I know, I’m great at starting things but terrible at finishing). See the below:

30DayAbChallenge 30dayburpeechallenge 30DayPlankChallenge 5000squats1000Pushups

 

Talk to you soon, everyone, wish me luck! 

And how about you? Training for anything? Summer goals? Let me know via the comments…



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The Summer Get-Right Series Part 2: Diet

Good afternoon everyone! I hope everyone’s doing well this weekend and your June is off to a stellar start. Last week was the first of the two week Summer Get-Right series, highlighting ways to use the warmer months to your advantage in your weight loss and fitness journal. We talked about exercise and today we’ll cover the areas of diet and nutrition.
We all know how the summer months. Less time spent cooking, more time spent eating out. Barbecues, parties, stress festivals, they all add up but those can still be enjoyed while maintaining a healthy lifestyle. You just need to make some tweaks here and there. Gather around the fire, boys and girls, I’m going to give you some tips.
1. When drinking alcohol, cut out or reduce the frozen drinks. Your average pina colada can be as much as 500 calories and let’s face it, who stops at one drink right? 3 or 4 of those and you’ve had your full day’s calories in alcohol alone. Stick to light beer, wine or basic mixed drinks (gin and tonic, vodka and OJ). These have far less calories per drink and may even give you some nutrients (OJ in a screwdriver, wine) but don’t get carried away. Alcohol is still alcohol. Keep it down to no more than 2 or 3 drinks.


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The Summer Get-Right Series Part 1: Exercise

The Summer Get-Right Series Part 1: Exercise

 

Hey everyone, hope you’ve been having a great week!

We all know that even though summer doesn’t officially begin until June 21st, Memorial Day weekend is the unofficial start of summer. And what comes with summer? The beach, barbecues, vacations, outdoor concerts and all types of other fun! That doesn’t mean our workout should suffer though during the summer right? In fact, during the summer months it’s even easier to get that workout in. Many of you spent the fall and winter cooped up in the gym and now it’s time to get some fresh air for the next few months now that it’s getting warmer.

Welcome to Part 1 (of 2) of the Summer Get-Right Series, the Exercise portion. If you’re new to outdoor exercise or looking for ways to get your workout in outside the gym, read on, this will help.

So let’s get started…

1. Swimming. I know plenty of you will be getting in some time in at the beach or your pool or a friend’s pool or what have you. Swimming is a great workout especially in the summer because it burns calories as well as cools you off on a hot day. Not only that, it’s low impact so if you have knee or leg issues or you’d just rather not run, nothing like a good swim to get your burn on.

2. Walking. Walking is one of the simplest workouts you can get in anywhere and virtually anytime. Take a walk first thing in the AM before work, at lunch, after dinner. Park your car away from the office and walk the rest of the way to work.  Take the stairs instead of the escalator or the elevator. All these are great non intrusive ways to burn calories by walking but if you have the time, just take an hour and go for a long walk.

 

Read more on my guest post at 365 Days of Health and Fitness…



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Doc’s Log #19: Lent Takeaways

Doc's Log

 

Hey family, I hope everyone is doing well with their weight loss journeys. We are almost done the first 3rd of the year, can you believe it?! I can! I won’t keep the log too long this week except to say that my official post-lent weight loss total is 293.6 lbs for a grand total of 21.8 lbs. lost!!

I am very pleased about that but that’s only the beginning. I still have another 83.6 pounds to go but for now, we dance!!

Outside of that good news, I just want to drop a few takeaways that came from Lent.

1. I finally realize why people fast for spiritual reasons. I’ve fasted in the past before whether by limiting myself to certain foods over days or going without food for 24 hours once in a while but this was the first time I achieved spiritual clarity from it. I felt the Holy Spirit inside me and heard the Lord speak to me. I took the time to get into His word and pray regularly (which I already do but even moreso) and I benefited because of it. He told me where to go next as far as my career, my outlook on life, my faith increased, my worries lessened and I felt like for the first time in a while I had direction. God may not speak in the booming voice we all anticipate but he does speak. When you feel a sudden feeling in your heart or a thought pops into your head seemingly from nowhere. That’s God, friends.

2. Being on the Daniel Fast taught me how to be a better flexitarian. Being a flexitarian is a slippery slope because when you allow yourself meat in moderation, especially if you enjoy it like I do, it’s easy for moderation to become all the time. The Daniel Fast showed me that it is possible. It’s in me to keep my meat intake low. For 6 weeks, I ate meat only once a week which was my mom’s Sunday dinner. And you know what? I survived. I even gave thought to going full vegetarian again but baby steps, my friends, baby steps. I don’t think I’ll ever give up meat 100% but I can see myself reducing it a once in a while thing saved for special occasions.

3. I realized just how sensitive my body is to sodium and how important eating whole foods is. The first week on the Daniel Fast, I lost 13 pounds. Obviously most of that was water but why so much in one week?  The main thing was my sodium intake was low. On an average day, I’ll take in about 2500mg a day of sodium. On the Daniel Fast, I barely passed 1000mg most days. When you eat whole foods mainly, your intake of refined sugars and sodium goes down because there are no preservatives or added ingredients. I always knew that but to “see” it in action really put it into perspective for me.

And finally…

4. Training your body to use fat for fuel is a process. One thing I’ve been focusing on as an intermittent faster is learning to use my fat as fuel for my runs. I like to get my workout in the first thing in the morning and I don’t eat my first meal most days until about 11:30 so I’ve been working to train my body rely on on fat for fuel so I can have an efficient workout during my fasting hours. It’s definitely a process especially since there are days I found myself working out later in the day after I’d eaten. I need to do it for at least 2-3 weeks in a row before I can really get used to it.

 

Those are my greatest takeaways though from a diet/exercise/mental wellness perspective anyway! Here’s to taking what I’ve learned and continuing to use it…



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5 Ways to Strength Train (Without Using Weights)

5 Ways to Strength Train (Without Using Weights) - Dr. Marctagon

 

When most people think of strength training, they think of sweaty shirtless guys huddled around a bench doing chest presses. While that isn’t an incorrect view of what you may see in some gyms, strength training isn’t just for bodybuilders or even, just for men, it’s for everyone.

No matter what you’re training for, even if it’s just for everyday life, strength training is important. Aside from the obvious result of making your stronger, strength training can make you leaner (muscles burns fat simply by existing) or bigger (if you want to bulk up) but either way, more muscular. Strength training makes you less susceptible for injury. It makes everyday activities easier. It increases your endurance, helps you perform better in sports, and in the place where it really counts, the bedroom. ;) Most people think of weights when they think of ways to strength train but there are a ton of other ways to get your strength train without picking up a dumbbell or even without the use a gym. Now, if your goal is to get bigger, I advise you stick with weights. However you want to “tone” and/or become a stronger, I have some other options for you.

So, let’s get into them.

Continue reading my post over at 365 Days of Health and Fitness…

 



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Doc’s Log #10: 2 Weeks In (Biggest Loser Challenge Update)

Doc's Log #10: 2 weeks In - Biggest Loser Challen

Greetings lovelies and gents! It’s another beautiful Tuesday morning and I’m back with another update. I meant to post last week but hey at least, I didn’t wait 3 months to update you this time (i.e. I’m getting better!).

It’s been an interesting two weeks since the Biggest Loser Challenge got started. For starters, I didn’t work out the first two weeks BUT I did find a new workout I wanted to try. I recently discovered that  Shaun T (the mind behind Insanity) has come out with another workout series he calls Focus T25. So, I checked out the trailer was immediately intrigued by 2 things. First, the workouts are only a timed 25 minutes long (excluding the cooldown, so really 30 minutes). Also, it was less intense than Insanity. Now hol’on, before you get that grin of relief on your face, I didn’t say it was easy. If you’ve ever done a Shaun T Workout (Insanity,  Hip Hop Abs) then you know it will still be difficult and T25 is no different. I liken it to Insanity the way you liken Power 90 to P90X. It sacrifices all out intensity to focus on form and conditioning which is exactly what I needed. With Insanity, I found myself fighting to keep up and when I wasn’t doing that, I was sitting down panting for breath.

Now don’t get me wrong, any workout will have me panting and huffing and puffing because I’m out of shape but if you find yourself not doing more than you’re doing in a given workout, you may have bitten off more than you can chew. I won’t break down all the differences between T25 and Insanity but I found an interesting article that does it for me.

Moving right along…

My diet has been on point for the most part which has been my saving grace. I haven’t been tallying my calories with MFP but I know my portions have been what they should be and I’ve been eating the right foods. I’ve also decided to give a different style of intermittent fasting a try. I’m adopting the 20/4 IF style, which is 20 hours of fasting on nothing but water and a 4 hour window where I can eat food. I actually started last Friday. 16 hours still takes getting used to from time to time, especially if I didn’t follow it the day before. Not eating breakfast is “normal” now so i don’t fret about that but on days when I have to get up super early, I do drink coffee which technically is a violation of my fasting because with the cream and sugar, we’re talking 200 calories in a cup. Since I’m not that big on the taste of coffee, my cup ends up being about 250-300 calories from how much I add to it. Luckily, I only drink coffee 2-3 days a week. I have recently decided I’m going to give cold water a try instead and try going to bed at a decent hour, you know, like a normal person.

But back to the Biggest Loser Challenge. I’m happy to say that two weeks in, I’m down 3.8 pounds from 294.2 lbs to 290.4 lbs., making a total of 29.2 pounds for the year.

I’m pretty much back to where I had gotten before the holidays last year. With the holidays coming up, I can’t have the 30 pound weight gain I had last year, definitely not.

I look forward to starting Focus T25 tonight and I’ll be sure to let you know how it’s going! Have a great week all!



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Doc’s Log #1 (Redux): DietBet, Freeze Your Ass Dash and more…

Doc's Log

Good afternoon everyone!

Here is my first official Doc’s Log of the new year…I decided to redo it as #1 because it’s a new year, first entry and I was only one log in anyway so why not start anew (hence the Redux)?

Well, the year has gotten off to a pretty good start. On Jan 7th, I started a DietBet. What is a DietBet you ask? I’ll tell you. DietBet is a website where everyone that is part of the game pays a pre determined wager to be part of the bet. In my game, it was $10. The sum total of every wagers makes the pot. You submit your weigh-in beforehand ( verified via picture with a secret word given only to you to verify your identity that you submit to the site but no one in the game sees it). Your goal is to lose 4% of your body weight. The bet lasts 28 days or 4 weeks. At the end of the time, you submit your final weigh-in. All players who have reached their goal of 4% or more weight lost split the pot at the end of the game. I chose to keep the wager small to gauge interest so it was only $10. By start day, we had a group of 21 people for a pot of $210.

I’m proud to say I’ve reached my 4%. The goal for me was 12.8 pounds and I’m officially down 13.2. Unfortunately this is all me playing catch up because I gained 27 pounds since Thanksgiving ballooning from 292-ish up to just under 320 by New Year’s Day. That’s okay though, it’s in the past and I’m working on it as we speak.

My workouts haven’t been consistent but my diet has been pretty on point. I’ve kept 90% of my cheating to #CheatMealFriday so that’s been good. I’ve only averaged about 2 workouts a week unfortunately. Winter definitely places a damper on motivation, I tell you. The reluctance to leave a warm house go out in the cold air is HIGH.

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New Week, New Workout

Power 90

 

So anyone who knows me knows I’m always switching up my workouts which is good and bad. Good, because it keeps my body confused but bad because it affects my consistency which much of the time is shaky at best.

I’ve taken a stab at Insanity and P90X and while they are both great workouts and very intense, both tend to be a tad too high on the intensity scale for me. P90X to a lesser degree than Insanity but still very difficult. At their hardest, I barely complete half the workout. That is both simultaneously encouraging (because it makes me want to do better) and discouraging (because I dread how hard it is).

So I was surfing the web last night and I remembered Tony Horton (of P90X fame) mentioning a workout he created called P90X called the Power 90.

The commercial is a little cheesy, I know LOL :D

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Looking For a Workout THAT WORKS?

No matter how much we would all like it to, you can’t get (and keep) the body you want without hard work.

Want some workouts that are guaranteed to kick your butt but get results? Try one or some or all of these on for size, at least one thing on this list will appeal to all tastes…

 

Bikram Yoga

If you like to hold a Yoga pose for an extended period of time, If you want to sweat like crazy holding that pose, than Bikram Yoga is your calling. Bikram Yoga consists of  holding 26 poses in a 107-degree heated room for an hour and a half.  Many Yoga studios will promote what they call “Hot Yoga”, but in reality it is just yoga in a hot room and not Bikram.   Certain poses require more flexibility, balance and strength.  As your flexibility, strength and balance grows you’re able to hold the poses longer and you’re able to attempt more advanced positions.

Bikram practitioners claim that the hot room allows the body to cleans and detoxify.  Bikram studios will often do what they call the “30 day challenge”.  People sign up for these challenges tying to complete 30 straight days of Bikram Yoga.

Time Allocation:  From my experience Bikram requires a significant chunk of time.  Plan on about 2.5-3 hours.  15-30 minutes to get to the studio and change, 1.5 hours to workout and 45 minutes to shower, cool down get to work or go home.

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