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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The Illusion of Perfection (and how it holds us back)

The Ilusion of Perfection (and how it holds us back)

Perfection is a myth. It’s also a deception. We often let the idea of perfection 1. keep us from being happy 2. keep us from improving. We often put things on the pedestal of perfect as something we can never attain or we break our backs trying to put something up there.

How many times has someone asked you about a part of your life (school grades, relationship, job) or your life in general and the first words were “It’s not perfect but…”. Sometimes I counter with, “Well what is?” Sometimes perfect in our eyes isn’t necessarily flawless but it does draw on this utopia where everything is so complete and we have no complaints or grievances. My friend, that world does not exist. There may be times where a peek into another’s world may look perfect but believe me, it’s not.

I made 2 points earlier about perfection and I want to address each separately. So, #1, we let the idea of perfection keep us from being happy. We don’t allow ourselves to be happy until things are perfect. That is both doing yourself a disservice and setting an impossible benchmark. Even if your idea of perfection isn’t flawless, per se, our barometer for perfection changes as we evolve.

“Okay, things will be perfect when I lost 100 pounds.” Then you lose the hundred pounds. “Okay, not yet things will be perfect when I add some muscle to my jiggly arms.” You attain said muscle, then what? “Ok things will be perfect when I have abs.” You get the picture and guess what happened during that whole process? You didn’t stop to appreciate how far you’ve come and you forgot to be happy. I could go on for days just on the topic of happy but that’s a different post for a different day. Today is about trying to be perfect.

Person 1: “Hey, how are things with your girlfriend/boyfriend?”

Person 2: “Well, we’re not perfect but I guess we’re all right.”

If you’re waiting for things to be perfect to fully enjoy and embrace your mate then you might as well end it now because I’m afraid that day will never come and even if it does, your idea of “perfect” may have changed and things still won’t be “perfect”.

Stop and embrace the person you love for the imperfect person they are and love the hell out of them. If you can’t do that, then you don’t need to be together. Would you want them to wait until you’re perfect to full engage and be involved with you? Of course not.

Now moving to point #2, the idea of perfection keeps us from improving. How so? I’m glad you asked. People tend to downplay or deny accountability for their flaws under the guise of “I’m not perfect.”

Person 1: “Why can’t you stop cursing out everyone who makes you angry?”

Person 2: “Well, I’m not perfect, so people are just going to have to deal with it.”

Why would you improve who you are when you can just hide behind the shield of not being perfect? “I’m not perfect..” is an excuse to keep you from being your best self. It’s an excuse to keep you from pursuing all the things you wanted to do.

“I can’t pursue this business because I’m not perfect.”

“I can’t fully accept God or God won’t love me because I’m not perfect”

Your imperfection is what makes you perfect! It’s okay to want something more and to improve yourself but how you are right now is exactly how you’re supposed to be. So strike that word perfect from your vocabulary, it has no place unless you’re talking God Almighty.

Bask and revel in the fact that you’re not perfect nor do you have to be nor does life have to be. Life is a splendid thing no matter where you are or who you are in it. If you want to improve, do it, just don’t waste your time on the illusion of perfection.



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Doc’s Log #18: One Week to Go, Preparing for Transition

Doc's Log

 

Hey everybody! My apologize for not posting a log for last week, it’s been pretty hectic lately.

It is officially the final week of Lent and while I’m so proud of what’s gone on since Lent began I am definitely looking forward to returning to social media and ending this fast. It has been a great 5 and a half weeks, I must say. As much as I said I wouldn’t discuss it every week, it’s been kind of hard not to because so much of these past weeks have hinged around it. I’ve been blogging more, exercising more, eating better, been focusing more, been more productive, been deepening my faith and feeling closer to God then ever. He has provided with sign after sign and resource after resource that what I’m doing is the right thing and the direction I’m heading in is the right one. I’ve asked and he has provided.

So, as Lent comes to a close, I want to make this week the biggest and best week of Lent so far. I feel like a breakthrough is coming very soon and Holy Week is the perfect week for it to happen. I won’t go into what I expect or want to change about my life as I go into the next phase after Lent. That will be next week’s post but one thing I want to focus on as I end my fasts on Sunday is to end them properly. I have a tendency to unravel my fasts rather quickly by jumping headfirst back into what I gave up and pretty much rendering my fast null and void. I’ll be praying that I can maintain my composure this time around. It’s important.

So what am I looking forward to eating when I come this fast? Honestly, a bowl of cereal and a PBJ sandwich. I didn’t realize just how much I missed bread. I’ll definitely continue making potato wedges though which have become a mainstay of this fast. I had some up to tonight. I’ll probably make them tomorrow or Thursday and I’ll post a picture for next week’s Doc’s Log perhaps.

Enough of what’s coming though, let’s get into what’s happened. Well, even skipping a week, I didn’t lose the four pounds I wanted to lose. I actually put on a few pounds for April 7th weigh-in which isn’t surprising because on Saturday, my sodium intake was off the chain at almost 5000 mgs. The stuff I had was legal for my fast but some of it was boxed hence processed hence sodium filled. I did have some of these really good tortilla chips too infused with quinoa and black beans. I’d like to have those again.

So this past week, I lost about 4 pounds, losing the weight I gained plus another pound and a half. I also completed Week 4 of the Couch to 5K plan on Sunday. I am officially in uncharted territory as I’ve never passed Week 4 of the plan before. It’s funny how each week feels hard but I get through it and move on to the next week. The effort doesn’t change but the output increases. Those non-scale victories like increased fitness are what matter most.

Others have noticed my weight loss as well and that feels good especially people who don’t know what I’ve been up to. I tend to lose weight in my face first. It losses some of its fullness and looks leaner which is great. Now if only I can get that to happen to my belly! :)

Soon as it will be time to develop this year’s race schedule. It’s time to get this 9+1 underway. You can check out the Race Schedule section to see what I have coming up.

So as I bring those to a close and think about my goals for the week. I don’t want to focus on poundages. I want to finish Week 5 of the C25K and end the fast off right. That’s the most important thing. Have a great week, friends!



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If You Want to Change the World…Start With Yourself.

Change the World

We all have big dreams, most of us anyway.

We dream of taking the world by storm; some conquering it, others saving it but we all want to leave our mark on it. We want to leave something behind when we die. We want to have a legacy. We want to be remembered for whatever it is we did.

So how we do go about doing that? Before you even begin to partake on that mission, start with yourself. As Gandhi stated, “Be the change you wish to see.” Take an assessment of who you are and think about what change you wish to see. Do you embody it? Do you live the way you want to see others live? Is your own life fulfilling? Are you confident? Are you selfless? Are you humble? All these things play a part and you need to consider them. This is not to say you have to be perfect or wait until you’re perfect because that’s an endless road but you have to at least make sure whatever you want to change is a direction you’re headed in. How can you want to feed starving children when you won’t give a homeless man a dollar?

Many times people feel like in order to influence change they have to be the next Martin Luther King or Malcolm X or you have to be a great speaker or organizer. Others feel like they need to influence a whole group of people at once. No, friends, not so. I’m none of those things but I won’t let that deter me from my mission. I prefer to make change one person at a time. I’ve inspired and motivated others to pursue their fitness journeys even though I’m not that far along on my own. Why? Because I’m being the change I wish to see. I’m practicing what I preach. Granted, I still have a ton of change to make but in order to influence change, you have to be a part of it, not just complain about what you want and expect people to listen.

One key point I want to make here is don’t get stuck on the assessment stage. Don’t wait to get started on the path you want to go on but internally process as you progress .

You have to get from behind your computer (after you finish this blog, of course). Signing e-petitions, taking opinion polls, and writing your opinion all over social media just isn’t going to cut it UNLESS it’s followed by action. Armchair activism is the lazy man’s way and unfortunately many think that it’s enough. While it’s a start, you need put foot to pavement or take action in the places that matter.

Start with your own doorstep and work your way outwards. It doesn’t require you going off to Africa or to some impoverished nation. You don’t have to be a missionary or a freedom fighter. You just have to want to help.

Volunteer work is excellent. Charitable donations are great. Become a mentor. Become a Big Brother. Do some non-profit work. Offer something you’re skilled at pro-bono. How you raise your children is a form of world change because it will affect them for generations to come. So many ways, you just have to think about what direction you wish to go in.

By writing this, I’m by no means saying that I’m an authority on the topic but, like you, I have so many dreams I wake up with. Often, they don’t involve me making a huge amount of money or being famous but more to me contributing something to this place called Earth. I’m still discovering my gifts and I’m still working on myself but little by little as I make internal change, I can effect external change.

How will YOU change the world?



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Doc’s Log #17: Inspiration and Divine Guidance

Doc's Log

 

This week’s weight loss wasn’t too much. I only lost about half a pound. I won’t speculate over where I went wrong because I put in a valiant effort, it just so happens the scale didn’t show it. Considering the fact that I’ve lost 18 pounds in the past 3.5 weeks, I’m perfectly okay with only a half pound loss.

I didn’t get the 6 work out days that I planned but I managed four strong ones. My calories remained pretty consistent but there may have been a few days where my salt was a little too high or my water was a little too low and considering my sensitivity to sodium that could have easily contributed to the scale not moving as I intended.

But I did finish 2 weeks of Couch to 5K, I completed week 2 last week and I completed Week 3 this morning! Thursday I begin Week 4, which is the farthest I’ve gotten in the C25K in the past so that spells progress!! I also did something else I haven’t done in a while. I lifted some weights on Sunday. I did 2 different full body circuits (this and this, 4 sets of each) and boy am I sore today but it hurts so good!

God has truly been blessing me in this area among so many others. He has been feeding so many sources of inspiration, motivation, and guidance. You ever commit to do something your mind and suddenly it seems like every road you travel is pointing in the direction or there a bunch of signs practically showing you the way? THAT is how God speaks to me. Sunday’s message at my church was about Living with the Holy Spirit and I feel Him inside me in everything I do lately, good and bad. Warning me when I do wrong, guiding me toward what’s right. It’s amazing when you feel the Universe working in your favor and when it isn’t, you have the Faith to overcome the fear and not worry. I’m seeing everyday for the gift that it is.

I was inspired  by a video I saw this weekend. It begins with a woman talking about how she overcame the pain and depression of a bad breakup by getting in the gym and working on her own body. Her name is Massiel Arias but she goes by Mankofit. Now don’t get me wrong, I’ve seen plenty of workout videos before but something about her just struck me. I could sense her struggle and her resilience and determination. As I watched her kill it during her work out, I thought WOW, I would love to be as fit as she is. I don’t normally feel that way when I see a fit woman, perhaps because I’m a man. While she is definitely attractive, sexy and other superficial words of adoration, it was her fitness that I enjoyed. The way she attacked her workout, her positive message, and the way she overcomes herself every single workout. To think, she’s only been working out hardcore for two years. But enough talk from me, check out her video.

https://www.youtube.com/watch?v=kprwxwlTTmQ

In other news, within the next month or two, I’m going to start pursuing my personal trainer certification. I decided why wait until I have my body the way I want it. Who’s to say I can’t work on the physical and mental at the same time right? So I’m looking forward to that. I’m like going to pursue mine from National Academy of Sports Medicine (NASM). Then my health coach certification from ACE Fitness so I can add the non-fitness component to it and get that that full body wellness happening. Yes, can’t wait! More developments to come and I’ll definitely be keeping you updated!

Ciao, friend!

Goal for this week: Lose 4 pounds. Work out 5 days.



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