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 2 Things You Absolutely Must Have In Your (Fitness) Life

 

Hey you, come closer, I want to talk to you. You want to get fit? You want to lose weight? You want to gain weight? 

You’ve been researching running plans? That’s great! Ready to start changing the way you eat? Excellent! That is all great and you’ll definitely need a great eating and exercise regimen to accomplish your fitness goals but there are two other things you MUST have that trumps even those.

What are those you might say? I’ll tell you, DISCIPLINE AND CONSISTENCY.

Yes, my friend, you need discipline and consistency if you plan to reach your goals. Before we get into the whys let’s define these two words (or let Webster define them).

Disciplinebehavior that is judged by how well it follows a set of rules or orders.

Consistentshowing steady conformity to character, profession, belief, or custom.

We’ll talk about these one at a time. Let’s proceed…

 

Read the rest of my guest post at 365 Days of Health and Fitness…



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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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Doc’s Log #16: The Process of Progress

Doc's Log

 

 

Good morning, friends and famlee! It’s another glorious Monday in our lives! If you can read this, then you’re already ahead of the game.

The past 3 weeks, I’m convinced, have been the tone setters for the rest of my year. I feel so awesome that I almost feel like I’m going to burst sometimes. Why, you ask? Well, I’m not sure but I can pinpoint a few things.

1. I’ve been keeping up with my Bible reading.  One of the biggest goals I’ve set for myself this year was to complete the Bible in a year. I had a few weeks worth of time where I fell off earlier but as of Saturday, I am back on track to be done by the end of the year! That alone feels great, but I feel like I’m really absorbing the message, like God is speaking to me through it. By taking in the Word, I’ve been filled even more with his Spirit. That alone is enough to justify how great I’m feeling. I’ve been praying more, listening more, hearing more when God speaks. I’ve been fulfilling the purpose of Lent and it’s paid off.

2. Since I’ve been on the Daniel Fast, I’ve been keeping junk out of my system. First, let me give the disclaimer. I have not been eating 100% perfectly throughout this fast. I’ve slipped up and had chips a couple of times and a Honey Bun a few days ago and, of course, I allot for mom’s home cooking on Sundays. But in the grand scheme of things, out of 28 meals in a given week, one meal a week and a few slip ups is still leaps and bounds ahead of the way I’d been eating before. It’s almost like a reboot. I feel more energized, more upbeat and stronger. This subscribes to what I always say about how mental well being and physical wellness are so often interconnected. What and how you eat can determine your mindset just as much as vice versa. I look forward to continuing a lifestyle comparable to this one when Lent is over. Not as strict (definitely want to keep bread, cheese and eggs) but refocusing on a mostly plant based style of eating, recommitting to my Flexitarian diet.

3. I’ve been exercising regularly. Though I haven’t been working out everyday like planned to originally, I’ve been working out more with each passing week. The first week, I put in 4 days, this past week it’s been 5. Exercising makes me want to eat right because I don’t want to unravel everything I’ve learned. It also reinforces my healthy eating by contributing to my caloric deficit so I can lose weight and shed fat. I look forward to aiming for 6 days this week! I’m almost done the 2nd week of Couch to 5K!

4. I haven’t been bombarded with the constant negativity I find on social media and have been forced to find other ways to connect.  Between different social media sites and, in turn, different real-time feeds, I’m constantly bombarded with people’s complaints, judgments, criticisms, etc. After a while, it tends to take a toll on you. When I find myself being annoyed by every other update I see, I realize that it’s time to take a break. I noticed it weeks before Lent but I figured I’d wait it out. One thing I notice that I miss most about social media is the sharing part of it. I miss speaking and being heard. I was watching an interesting TED Talk today called “Connected, but alone?“.

It talks about how we post, e-mail, text on a consistent basis and we think it makes us feel connected but it often leaves us feeling more lonely and it resonated with me. It made me think about how hesitant I am to speak to people in person but how I thrive in a virtual setting. Strangers I may not have said 2 words to in person, I’ve had excellent conversations with online. The talk said we do it because we can put our best selves first. We can change what we say,  think before we reply, post our best pictures, show our best moments and it makes us feel like we’re connected…yet still lonely. If we’re not posting, we’re all alone. I realize then that that is the feeling I felt that first day of Lent. I felt……lonely. Three weeks in now, it’s become therapeutic. I’ve eschewed many of my virtual connections in favor of real life ones. I make at least one or two personal phone calls daily and they fulfill me despite how my mind fights me not to. On the phone, I’m vulnerable. I can’t delete and fix my words before I send them. In person, I’m vulnerable. I can’t delete and show another version of myself. And you know what? That’s okay. I’m okay. I think this one contributes way more than I thought it would to my happiness and I didn’t realize it until I typed it just now. Revelations are beautiful. 

In other good news, I dropped 5.2 pounds last week to reach 296.8 pounds!

I’m definitely going to take these next almost 4 weeks of solace and make the most out of them. Friday reaches the halfway point of Lent and I look forward to what the second half brings. I hear God speaking to me and I’m listening. Are you?

Goal for next week: Work out 6 days and get down to 295 lbs.



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Doc’s Log #15: Lent Update (5 Weeks to Go), No Complaint Challenge

Doc's Log

 

 

Hey everybody!

 

We are officially 12 days into Lent and I have to say it’ s going well. I probably won’t refer to Lent too much after this because let’s face it, you don’t want to hear about this every week for the next 5 weeks and I don’t really want to beat a dead horse.

Unfortunately, I didn’t reach my goal of getting under 300 this week but I did lose a pound and a half this week to get down to 302.0 lbs. Even though I fell short, I still have no complaints.

I finally completed Week 1 of Couch to 5K though I did switch to a different C25K program. The first week was tough but it’s gotten better. I’m looking forward to starting Week 2 tomorrow.

Last week was a bit of a crazy week so I didn’t work out everyday like I’d been planning to but I won’t make any excuses. The time was there but my motivation wasn’t. It doesn’t take much to talk me out of working out. If I hit the workout everyday, I would have reached my under-300 goal.

I still miss being on social media but my productivity has definitely been good. I’ve been getting things done and God has been blessing me. I feel like something BIG is going to come during this fast. I’m just giving each day my all and seeing what comes, not giving tomorrow too much thought.

One thing I’m trying to add in to my everyday routine is meditation twice a day. I feel like I need this in my life and I’ve been hearing/reading about it left and right. I’m not even looking for it, it just kinda shows up in my face. I want this for me and I know God wants it for me. I have to put it into my schedule, 20 minutes x twice a day along with some yoga. Those two seem to go hand in hand so I can carve out an hour of my day (total) for it.

I’ve started the No Complaint Challenge again. I feel like it’s time. It’s not because I’ve been complaining a lot but mainly because I need to cleanse myself from absorbing and spreading negativity. I’ve made it as far as Day 3 before having to restart which is good but typically I find myself complaining about 2-3 times in a given day which isn’t bad but the point of the challenge is 21 days no complaints so that’s still the goal.  If you’ve never done it before, I definitely advise you to give it a try. If you feel like it will be difficult for you, that’s all the more reason to do it. Although the challenge is to go 21 days without complaining, this is something you can apply for life and can benefit not only you but those around you.

And on that note, friends, ciao!

This week’s goal: To begin establishing a regular meditation and routine and also to get my weight back under 300 pounds (so a weight loss of at least 2.1 lbs.)

 



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Doc’s Log #14: Lent Update – 5 Days Down, 6 Weeks to Go

Doc's Log

 

Hey everybody!

Here we are almost done with the first full week of Lent and I have to say it’s been a great one so far.

First off, my social media hiatus hasn’t nearly been as painful as it has been in the past and that’s a great thing. I miss it a little because I realize how much I used it as a primary way of communicating with people so, in a way, it feels like self imposed isolation but, in an another way, it’s forced me to pick up the phone and actually call people (or at the very least, text). I don’t really text but a handful of people since FB chat and Google Hangouts chat have been my main way of getting in contact and others use that way to get in contact with me. I still get the urge to tweet a thought I’m having sometimes. I love to share my thoughts on social media or spread a positive message. And if you don’t know anything else about me, you know I always have a positive message to share.

Moving right along, the Daniel Fast has been going pretty well also. The first three days were a little rough as expected with hunger pangs, withdrawal headaches and some slight discomfort but by Saturday, I was moving on all cylinders. I keep it pretty simple as far as eating is concerned. Banana and plain oatmeal with peanut butter and cinnamon for breakfast, fruit and nuts for  snacks  and something whole grain (whole wheat pasta, brown rice, or quinoa) and some form of veggie and/or beans. With the 3-5 servings of nuts a day I’m getting plenty of good fats and protein (and not overloading on carbs) which my body enjoys because it keeps me full. Being a user of My Fitness Pal, I can’t help but count my calories and I have yet to pass 2000 calories on a given day. Actually, I may have once. As I said in the initial Lent post, I would be making an exception for my mom’s Sunday dinner and this Sunday, she threw down some curry goat with rice and peas for me. Oh yes, yummy! That one meal to look forward to weekly is enough to keep me straight the other 6 days.

And as an added bonus…

…I’ve lost 11.8 pounds since last week!!

Obviously, that was mostly water especially because my sodium intake is way down but it still feels good because it means with my current weight of 303.4 (down from 315.2), I’m close to being back under 300.

My exercise has been good though I already missed my everyday workout streak by missing Saturday and Sunday. :(

It was definitely a rude awakening. I literally am back to square one it seems because my body felt like I’d never worked out a day in my life. My calisthenic circuits that I planned to do 3 times, I ended up having to cut down to once because I barely made it through. It’s okay, in due time I will get up to 3 but slowly but surely. Rome wasn’t built in a day as the saying goes.

The first week of Couch to 5K and sprints has been promising. I look forward to building up my stamina and getting my running game up. Weekly improvements will continue until I become the runner I want to be.

So, overall, I’m please with how things are turning out. And as I wanted from this Lent season, I’ve prayed and connected with God more and that’s beautiful.

Goal for this week: Reach under 300 in time for next Sunday’s weigh-in.

Enjoy your week, friends! *hugs and brownies*

 



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Doc’s Log #12: #Lent, The Daniel Fast and Exercise Stuffs

Doc's Log #12

 

 

This is very uncommon for me, writing 2 entries in one day, but this update is long overdue. So let’s get right into it…

 

Long story short, I’m back up to 315. Eating has been crappy and workouts have been nonexistent. Lacking motivation has made progress not only nonexistent but has reversed it.

It’s pitiful, I know.

I’m as disgusted to say it as you are to read it. So with Lent starting yesterday, I decided I needed to do something drastic and I needed to make the promise directly to God and ask for his guidance.

So this year I decided on the largest Lenten changes I’ve made since I’ve been taking a part in it. What are they, you ask? Glad you asked, I’ll tell you.

With the exception of updating this blog, I decided on giving up all social media again this year. Some people asked me why do I keep giving it up every year? It’s because every year it’s still hard to do. For 45.5 weeks every year, I’m Facebooking, tweeting, G+ing, instagramming, etc. just about everyday so when Lent comes around, it’s the perfect time to take a break. The first day is always so surreal because I’m used to being bombarded with info. This morning, I felt a stillness and in some ways, loneliness. It’s like living in the big city all your life then spending that first night in the quiet of the country. The quiet is almost deafening. Imagine that but for your eyes. That’s pretty much what I experience and today was no different. As I get used to it, it begins to feel normal but the first week is always difficult.

In addition to that, I’ve also elected to add in two things to do over the course of my Lenten fast.

Yesterday, I began the Daniel Fast. As written in the description, it’s a “biblically based partial fast” which is derived from two scriptures in the book of Daniel, Chapters 1 and 10 to be exact.

Here is a brief overview:

It’s designed to be done at least 21 days but they recommend no more than 50, so my goal of 46 days is pretty close. Essentially, this is a vegan diet but with more restrictions.

Below is a list of the allowed foods:

All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon

All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.

All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.

All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.

All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.

All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.

Beverages: spring water, distilled water or other pure waters.

Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.

As you can see, there isn’t a whole lot to choose from as far as food groups but it’s definitely not impossible and it’s not calorie restrictive. I think what I will miss most is bread (no PBJ!) especially since I can’t have meat but luckily I can have whole grain pasta, rice, and quinoa which I all enjoy. This will DEFINITELY be a journey.

My only exception will be my mom’s Sunday dinners. Those will remain. Outside of that, it’s all Daniel Fast, all the time…or as often as possible. There may be some moments where I don’t have that option but I’ll do my best to limit those or keep it as close to the Daniel Fast as possible.

I’ll continue to practice Intermittent fasting with this. That style of eating has become a style that I’ve gotten used to and have grown to enjoy and since that is time based, it can work with any style of eating.

I’m also committing to working out everyday during this fast. Incorporating a basic but intense (for me) calisthenic workout, I’ll be alternating between two circuits on opposite days: wakeupworkout workout

 

And alternating between these two cardio workouts on opposite days:

30MinTreadmillSprintWorkout1-480x369

Though it says treadmill, I’ll be doing it outdoors.

C25KBeginner

I’m two days in, with 44 to go so so far so good.

The ultimate goal of Lent is to bring myself closer to God. THAT is the priority. Asking the Lord for strength and turning to him when I feel myself going wrong is crucial. Lent for me has always been about simply the challenge while totally missing the most important part so, in that respect, this will be different from all my past Lents. 

So, if you pray, pray for me. This is going to be tough but, I think, necessary. When this is over, I’ll be a better man. I can feel it.

Work like it’s all on me, pray like it’s all on Him. Later, friends…

 

 



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