Mark Daniels’ 5 fitness tips

<p>Mark Daniels Jr., a.k.a. MDJ, is an Alabama transplant from California. After a successful career on the FLW Tour, MDJ finished third in the Bassmaster Elite Series Rookie of the Year race in 2017. One of the keys to MDJ’s success? Physical fitness. Spending 200-plus days on the go, staying fit can be difficult.</p>  <p>“I’ve noticed a huge difference over the past year — from not working out and not watching what I eat to then becoming a lot more conscious about staying active and watching what I put in my mouth,” Daniels says. “If you want to stay competitive the entire day and not getting fatigued—to avoid making bad casts and losing mental sharpness, you need to be physically fit.</p>  <p>“These are all workouts that you can take your lunch break at work and fit in. There is never an excuse to not do anything physical, other than the simple fact you just don’t want to do it.”</p>  <p>Here are his favorite quick exercises and tips for eating right on the go. </p>
Photo: Mark Daniels Jr. - Mark Daniels Jr., a.k.a. MDJ, is an Alabama transplant from California. After a successful career on the FLW Tour, MDJ finished third in the Bassmaster Elite Series Rookie of the Year race in 2017. One of the keys to MDJ’s success? Physical fitness. Spending 200-plus days on the go, staying fit can be difficult. “I’ve noticed a huge difference over the past year — from not working out and not watching what I eat to then becoming a lot more conscious about staying active and watching what I put in my mouth,” Daniels says. “If you want to stay competitive the entire day and not getting fatigued—to avoid making bad casts and losing mental sharpness, you need to be physically fit. “These are all workouts that you can take your lunch break at work and fit in. There is never an excuse to not do anything physical, other than the simple fact you just don’t want to do it.” Here are his favorite quick exercises and tips for eating right on the go.
<p><b>1.	Cardio</b></p>   <p>12-15-minute jog approximately 1.5 miles 5 x 30-40 yard sprints (30-45 second rest)</p>  <p>MDJ Prescribes:</p> “Obviously, running is a great way to work out for cardio on the road. I watch my Garmin Fenix3 and time myself not only on long runs, but for short 30 to 40 yard sprints, as well. I usually stick with four or five sprints.” </p>
Photo: Mark Daniels Jr. - 1. Cardio 12-15-minute jog approximately 1.5 miles 5 x 30-40 yard sprints (30-45 second rest) MDJ Prescribes: “Obviously, running is a great way to work out for cardio on the road. I watch my Garmin Fenix3 and time myself not only on long runs, but for short 30 to 40 yard sprints, as well. I usually stick with four or five sprints.”
<p><b>2.	Pushups and Sit-ups</b></p>  <p>4 x 25 Pushups (30-45 second rest)</p> <p>3 x 20 Traditional sit-ups </p>  <p>MDJ Prescribes:</p> <p>“These are very simple, but you need to get them in, until you get to 100. 30 to 45 second break is all that you need in between sets. You don’t want to go do 25, sit down drink a glass of soda and come back and try to do 25 more, keep these sets in short sequence.”<></p>
Photo: Mark Daniels Jr. - 2. Pushups and Sit-ups 4 x 25 Pushups (30-45 second rest) 3 x 20 Traditional sit-ups MDJ Prescribes: “These are very simple, but you need to get them in, until you get to 100. 30 to 45 second break is all that you need in between sets. You don’t want to go do 25, sit down drink a glass of soda and come back and try to do 25 more, keep these sets in short sequence.”
<p><b>3. Mountain Climbers and Double Mountain Climbers </b></p>  <p>3 x 15 Mountain Climbers (30-45 second rest)</p>  <p>MDJ Prescribes:</p> <p>“I like to mix up regular mountain climbers, where you start in the pushup position and bring your knees to your chest in a running motion, alternating legs, with double mountain climbers. With the doubles, you pull both knees inward at the same time for a tough core workout.”</p>
Photo: Mark Daniels Jr. - 3. Mountain Climbers and Double Mountain Climbers 3 x 15 Mountain Climbers (30-45 second rest) MDJ Prescribes: “I like to mix up regular mountain climbers, where you start in the pushup position and bring your knees to your chest in a running motion, alternating legs, with double mountain climbers. With the doubles, you pull both knees inward at the same time for a tough core workout.”
<p><b>4. Burpees</b> </p>  <p>3 x 15 Burpees (30-45 second rest)</p>  <p>MDJ Prescribes:</p> <p>“This motion-based workout, is a full body workout, it works every single muscle in your body.”</p>
Photo: Mark Daniels Jr. - 4. Burpees 3 x 15 Burpees (30-45 second rest) MDJ Prescribes: “This motion-based workout, is a full body workout, it works every single muscle in your body.”
<p><b>5. Eating Right</b></p>  <p>MDJ’s food on the go:</p> <p>Avocados, cucumbers, grapes, apples, oranges, and different kinds of nuts; any fruits and vegetables that can be eaten quickly and stay fresh in the boat.</p>   <p>MDJ Prescribes:</p> <p>“To me, physical fitness is 20 percent what you eat and 80 percent exercise,” Daniels explains. “I stay away from sugary drinks. I try to drink water as much as possible.  “It’s important to drink plenty of water before the tournament and during the tournament, so you stay hydrated.”</p>
Photo: Mark Daniels Jr. - 5. Eating Right MDJ’s food on the go: Avocados, cucumbers, grapes, apples, oranges, and different kinds of nuts; any fruits and vegetables that can be eaten quickly and stay fresh in the boat. MDJ Prescribes: “To me, physical fitness is 20 percent what you eat and 80 percent exercise,” Daniels explains. “I stay away from sugary drinks. I try to drink water as much as possible. “It’s important to drink plenty of water before the tournament and during the tournament, so you stay hydrated.”