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Real People, Real Issues, Real Talk!

GirlfriendsTalk FHSP Brings Home One For The Family!

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Big Heffâ&#x20AC;&#x2122;s Industry Tour Takeoff !

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!!!!!!!!!!!!!!!Diabetes!

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Letter To Family And Friends Of Girlfriends Talk From Founder And Editor –IN Chief Sneaker Freaks - Page 6 Worldʼs largest sneaker event

It is Fall season for real! Not only is it cold already, but also I hear this will be one of the coldest winter in a long time for Columbus. Ohio. We are known for the unpredictable weather but it looks like it is going to doing something really serious soon. That is not good!

You know the economy hasn't gotten any better, if anything it is worse.

With that being said please keep others in mind and be sensitive of the less fortunate people around you.

“DONATE” and “SHARE “ are two important words today.

We completed our food drive and we look forward to some other communities give back events by the end of the year. We truly appreciate each and every person that supported our mission.

On a lighter note: Shout out to all the winners of the Ohio Hip Hop Awards winners. Especially FHSP, these guys put in so much work and now they hold the “OHHA 2013 Best Rap Group” title. I seen some of the dedication and drive these guys put in and they truly deserve it.

I also got a chance to check out my favorite female rapper Shawna and her manager Big Mike. In fact this month magazine is loaded with events and goodies. I hope you enjoy it. – Janice L. Carter

Doctor FeelClayton Walker Diabetes-

Page 8

Page 9

2013 Ohio Hip Hop Winners Page 10 Beauty- Teeth Whitening- Page 13 Fitness In The City - Page 14 Monet- Who is Monet? - Page 15 "They Rocket It"- Page 20 Did You Know - Page 21 Scat – Was it the first form of rap?

GT's Melody Moment - Page 22 GT's Local Talent SpotlightPage 22 Life Coach- Nikki RansomPage 23 Personal Fitness Navigator Page 24 Astrology -Page 25

October 2013

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Contributors

Personal Fitness Navigators 2803 Delmar Bexley, Ohio 43209 614-207-7170

!

MYROKKI.com!

Place Your Ad Here Place Your Ad Here Nikki Ransom-Alfred !Certified Master Sex Expert & Coach !CEO of Naughty Angels LLC !"Naughty Done the Right Way" www.NikkiRansom.com !

YouTube !Twitter

Frank Comer # 190531 P.O Box 5500 Chillicothe, Ohio 45601 Clayton Walker @girlfriendstalkmagazine @gmail.com

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Please Follow Janice Carter Twitter@Cogirlfriendmag Facebook/Girlfriendstalkmagazine MySpace/Cogirlfriendmag Instagram / Girlfriends Talk LinkedIn/Girlfriendstalkmagazine

Whatâ&#x20AC;&#x2122;s Happening In The C.O?!

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BIG HEFF INDUSTRY TOUR IS READY FOR THE 2013 KICKOFF THIS QUARTER’S TOUR WILL HEAD INTO THE HEART OF THE MIDWEST AS WE VISIT DETROIT, CHICAGO, ST LOUIS, INDIANAPOLIS, CLEVELAND, MILWAUKEE, CINCINNATI, PITTSBURGH & MORE. BIG HEFF INDUSTRY TOUR COVERS RETAIL, DJ TASTEMAKER EVENTS, RADIO, AND PERFORMANCES THRU THE MIDWEST TO BUILD PROPER RELATIONSHIPS THAT CAN ENHANCE AN ARTISTS CAREER.

Sneaker Freaks Unique to Sneaker Freaks Columbus will be the addition of a violence education component. Organizers of this event partnered with Community for New Direction (CND) to provide awareness about this critical issue. CND is a local organization dedicated to empowering families and communities in central Ohio to be safe and violence-free.

In conjunction with DJ D-Boogie. Also lending support to this year’s event is Sixteen8 – a nonprofit organization that is dedicated to providing resources and encouragement to empower individuals to use the hours of the day to work hard to pursue their passion in order to be achieving success.

I attended my first Sneaker Freak Expo and it was crazy! People from all over come to buy, sell or trade sneakers. Some of these sneakers were some of the rarest and most spectacular sneakers I've ever seen. I couldn't believe some of the colors and designs i was seeing. Most if all i couldn't believe some of the prices, ranging from 150 to 5000.outragous! This shoe fetish is serious business. After speaking to one of the hearts behind this movement, this is what he had to say: GT: This is a great event.

Matt: Yes, it's bigger than just shoes. It's what you take from it the!experience when you leave with.

GT: It is another form of networking?

Matt: Of course, you never know who you will meet and what role they will eventually play in your life.

GT: And you just held a Sneaker Freak Expo in Cincinnati right?

Matt: Yes, The Sneaker Freak Expo inspired others to organize events. We did one in June and we brought out 2000 people, plus sold 80 vendor tables. We even had a few Cincinnati Bengal football players come out.

GT: What do you think about the turn out in Columbus for its first time?

Matt: I'm Proud of the turn out. Knowing who's who is big.

GT: Thanks Matt!

Matt: No problem. " Buy the shoes because you like them not because they are in"!!!

After walking around the room mixing and mingling. I was so astounded at how many young entrepreneurs were in the building. From the ages of 14 -18, these kids did everything from inventing shoe cleaning solution, airbrushing to screen printing socks. Very impressing. Also a lot of these people were from our!home city of Columbus and I had never even heard of them until this day. That's the importance of events like this Let me get back to how serious these shoes were. I came a table of glass cases and in one of those cases were an authentic "Michael Jordan Autographed " pair of Nikes. The lady behind the booth said that these cases are kept in their own vault like room with a cool temperature and only brought out on occasions like theses. Then I ran into a guy who had an all yellow pair of Retro 4 Jordan’s that he purchased online for 200 in 2006. He was selling them for 5,500 (He said the usual going price for these shoes are 6,000) He was serious in fact everyone in the building was serious! There was a pair of space boots like shoes. The owner said they were used in the Back To The Future movie and the were also worth 5 or 6,000.

This was the first sneaker freak expo for Columbus and it was great. Similar to other cities across the nation, sneaker summits have been very successful know next year will be even more exciting.!

!

I'VE BLOWN A GOOD THING Dear Dr. Feel: I am apart from a lady that I love and had a relationship with for May years. My addiction to drugs, drug dealing, and that whole lifestyle, led her to develop deep insecurities towards myself and all men in general. Even though we still communicate, she can't stand the thought of giving her trust and her heart away to anyone again. Not only her heart and trust, but she says that she has no interest being intimate, or having sex anytime in her near future, and she cringes whenever it's mentioned.

Is there anything that I can say or do, to help convince her that I've changed, or to help her open up to love and trust a gain, and reignite her now flickering passions and desires?.....Please help me Dr. Feel.

Sincerely, I think I Burned Her Out. Dear Burned Her Out: Well, I can tell you that it sounds as if you really took her your girl for a serious rollercoaster ride in the past. It's not uncommon for people with your former lifestyle to create tremendous, deep rooted insecurities in your partners, that can only be healed through time, and more importantly, action on your part. From here on out, you should display, responsible, caring, and consistent attention to her needs. Even then, there's no guarantee, that the pain you've cause is to deep to mend. You may have done, what so many others have done, and that is, Blown A Good Thing. It's still ok to try and make things right between you too, but be careful to not lose yourself in the process, and end up back in that same, unrewarding lifestyle you had in the past.....

Just Keepin' It Real; How Do You Feel?

!

!!!

What Is Diabetes? What Causes Diabetes?

Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. Patients with high blood sugar will typically experience polyuria (frequent urination), they will become increasingly thirsty (polydipsia) and hungry (polyphagia).

There are three types of diabetes:

Health Men whose testosterone levels are low have been found to have a higher risk of developing type 2 diabetes. Researchers from the University of Edinburgh, Scotland, say that low testosterone levels are linked to insulin resistance.

1) Type 1 Diabetes The body does not produce insulin. Some people may refer to this type as insulindependent diabetes, juvenile diabetes, or early-onset diabetes. People usually develop type 1 diabetes before their 40th year, often in early adulthood or teenage years.

Type 1 diabetes is nowhere near as common as type 2 diabetes. Approximately 10% of all diabetes cases are type 1.

Patients with type 1 diabetes will need to take insulin injections for the rest of their life.

They must also ensure proper blood-glucose levels by carrying out regular blood tests and following a special diet.

Between 2001 and 2009, the prevalence of type 1 diabetes among the under 20s in the USA rose 23%, according to SEARCH for Diabetes in Youth data issued by the CDC (Centers for Disease Control and Prevention). (Link to article)

2) Type 2 Diabetes The body does not produce enough insulin for proper function, or the cells in the body do not react to insulin (insulin resistance).

3) Gestational Diabetes This type affects females during pregnancy. Some women have very high levels of glucose in their blood, and their bodies are unable to produce enough insulin to transport all of the glucose into their cells, resulting in progressively rising levels of glucose.

Diagnosis of gestational diabetes is made during pregnancy.

The majority of gestational diabetes patients can control their diabetes with exercise and diet. Between 10% to 20% of them will need to take some kind of blood-glucose-controlling medications.

Undiagnosed or uncontrolled gestational diabetes can raise the risk of complications during childbirth. The baby may be bigger than he/she should be.

Approximately 90% of all cases of diabetes worldwide are of this type.

Some people may be able to control their type 2 diabetes symptoms by losing weight, following a healthy diet, doing plenty of exercise, and monitoring their blood glucose levels. However, type 2 diabetes is typically a progressive disease - it gradually gets worse - and the patient will probably end up have to take insulin, usually in tablet form.

Overweight and obese people have a much higher risk of developing type 2 diabetes compared to those with a healthy body weight. People with a lot of visceral fat, also known as central obesity, belly fat, or abdominal obesity, are especially at risk. Being overweight/obese causes the body to release chemicals that can destabilize the body's cardiovascular and metabolic systems.

Being overweight, physically inactive and eating the wrong foods all contribute to our risk of developing type 2 diabetes. Drinking just one can of (non-diet) soda per day can raise our risk of developing type 2 diabetes by 22%, researchers from Imperial College London reported in the journal Diabetologia. The scientists believe that the impact of sugary soft drinks on diabetes risk may be a direct one, rather than simply an influence on body weight.

The risk of developing type 2 diabetes is also greater as we get older. Experts are not completely sure why, but say that as we age we tend to put on weight and become less physically active. Those with a close relative who had/had type 2 diabetes, people of Middle Eastern, African, or South Asian descent also have a higher risk of developing the disease.

Scientists from the National Institutes of Health and Harvard University found that women whose diets before becoming pregnant were high in animal fat and cholesterol had a higher risk for gestational diabetes, compared to their counterparts whose diets were low in cholesterol and animal fats.!

You've seen them here inside of Girlfriends Talk magazine plenty of times…its only right you see them on the cover. A prime example of hard work, determination and drive.

FHSP brings home the 2013 OHHA Best Rap Group Award this year.

These guys take advantage of every opportunity to show the world they are about their business and they are very much deserving of this title.

With a hectic schedule of head of them you wonʼt hear any complaints from them, just plans to keep rising to the top! Check out their celebration tattoos below.

!KLMG!;:6,!N61!N,1!*2%#'B!+6..$#B! Best New Artist Dub-O Runner Up - Bubby The Buckeye Boss

Most Improved D-1 Runner Up - Ezzy

Best Clothing Designer Ilthy Runner Up - Black Owned

Best Graphic Designer Smart Design Runner Up - Datnatikid

Best Host Tropikana Runner Up - Lil Homie Lee

Best Media Outlet Vintage Media Group Runner Up - Leak Jones

Best National Artist MGK Runner up - Bone Thugs N Harmony

Best Female Vocalist Erika Kayne Runner Up - Kim Joyce

Best Mixtape Artist Dub-O Runner Up - Ray Jr

Best Female Artist Kayla Kay Runner Up - Diggy Dulche

Best Mixtape DJ EV Runner Up - DJ Hylyte

Best Group FHSP Runner up - Wreckin SquaDD

Best Commercial Radio Station WENZ 107.9FM Runner up - 107.5 FM

Best Lyricist Shuicide Holla Runner up - Copyright

Best Club DJ EV Runner Up - Steph Floss

Best Male Vocalist Rashad Runner up - EV Jones

Best Radio Personality City Runner Up - Tropikana

Best Holy Hip Hop Ambitious Runner up - Dan Smith

Best Live Performance Bubby The Buckeye Boss Runner Up - FHSP

Best New DJ DJ Underground Runner up - DJ Koolaide

Best Turntableist Scratch Johnson Runner Up - Jack Da Rippa

Best Male Artist Ray Jr. Runner up - Lantana

Videographer Of The Year Dan Gotti Runner Up - Purple Films

Best Entertainment Group EST Runner up - Band Camp

Album Of The Year Kenn Ball - Birth Place of Aviation Runner Up Bedroc - Dreams High

Mixtape of The Year Lantana - All Hustle No Luck Runner up - Dub-O - Do I Know You

Best New Group Wreckin Squad Runner Up - Ape Yard

Best National Mixtape/Album MGK - Black Flag Runner up - MGK - Lace Up

Manager of The Year Dan Gotti Runner up - Ashleigh VeVerka

The "Learn to Earn" Conference, was apart of the Ohio Hip Hop Awards weekend. The most important element of the entire experience.

Producer of the Year Slim Gudz Runner up - M-80

The 2013 Conference took place on Saturday 9.21.13 Each year OHHA fly in several top level record label executives & other entertainment professionals from all over the country to offer their expertise to Ohio's entertainment industry in an effort to really push the scene forward. This is crucial to take that next step up on the national and international entertainment scene. The panel discussions lead by the experts dealing with topics such as: getting radio & video play; getting booked for performances and tours; making money off of merchandising & publishing; as well as the real deal on copyrights, trademarks, marketing, promotions, imaging, getting sponsors & investors, and much, much more.

Best Photographer Vegas Runner up - J Daily Event Promoter of the Year Self Diploma Runner Up - Living Legends LLC Best College/Internet Radio Show Hip Hop On The 216 Block Runner up - Get It Poppin Radio

*J. Grand RCA Records Senior VP of A&R/Marketing

Video Of The Year Tezo - Evil Plan Runner up - Lantana - One Time

*Cynthia "CJ" Johnson Columbia Records Sr. VP of Urban Promotions

Single of the Year Ray Jr. - Workin Runner up - Doe Boy - What You Mean

*Maurice Harley Universal Records National of Urban Promotions

Best Mixshow DJ DJ Diamond Runner up - Steph Floss

*Azim Rashid GM of ADA Urban

Model of the Year Olivia Marie Runner up Juicey Adoir Best Collab MGK ft Dub-O, Ray Jr, Tezo, JP, Pooh Gutta Ratchet Runner up - Caine ft Krayzie Bone - When The Music Stops

*Drew Rives Def Jam Urban Promotions *Kevin Black Former national head of marketing & promotions Interscope Records There were several radio executives, programmers, and dj's on hand to hear your music and give expert advise on how to get airplay, regular rotation, club spins, major mix tape placements, and more.

Pros and Cons of Teeth Whitening Advantages: People typically have their teeth whitened to improve their appearance. Whiter teeth are associated with beauty and a healthier lifestyle. When people have a brighter smile, they tend to smile more often and are less self-conscious.

In addition, a whiter smile tends to minimize the appearance of facial wrinkles, giving way to a more youthful and energetic appearance.

Finally, a whiter smile gives people to whom you are speaking a place to focus on and gives you a friendlier appearance.

Disadvantages: Although bleaching is very effective, there can be short term disadvantages, such as sore gums or teeth from the bleach. This disappears when bleach use is discontinued. Some individuals are more chemically sensitive. If you are one of them, inform your cosmetic dentist so that you can be tested for sensitivity to the solution.

Research indicates that bleaching is completely effective in more than 78% of people. In cases of serious teeth discoloration, bleaching may not be the best choice. Veneers or crowns may be the superior choice. Bleaching is usually the first solution to try due to its lower cost.

Beauty

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Rokki Bonner is the CEO & Founder of Personal Fitness Navigators/ Fitness in the City LLC. Not only is she a good friend of mines, she has contributed to Girlfriends Talk Magazine since day one. She is also one of the best fitness trainers I have ever seen.

I attended the first Fitness In The City and had a ball and I knew this one would be no less.

I have to admit seeing so many people dedicated to being healthy is so in inspiring and I can only hope that one day it would rub off on me (again) but you have to be strong minded and when it comes to food, I fall really short!

There are great pros like: u get stronger, fitter, reduces the chance of a heart attack, lets u sleep better, gets rid of anger as well as some cons: time consuming; u can get sore, cost a lot of money...

• • Walking: • Upside: Three hours a week cuts your risk of heart disease by 40pc. Makes bones stronger and less prone to osteoporosis, can slow memory loss.

Easy, safe and free.

• Downside: You really need to tot up at least 16,000 steps a day of walking before the pounds start dropping off.

Running: Upside: Burns more fat per minute than any other form of cardiovascular activity; regular runners far less likely to die prematurely than nonrunners; creates a release of endorphins that can cause a general feeling of happiness.

Downside: High injury potential. Feet hit ground 800 to 1,000 times a mile during run with an impact equivalent to about three times the body's weight. Can lead to arthritis. Suppresses appetite.

Riding: Upside: Promotes core body strength, balance and posture. One hour riding can burn similar calories to 30minute jog or cycle; contact with horses relieves stress; good for communing with nature.

Downside: Horses can be unpredictable.

Falling off part and parcel of the sport and can lead to serious injuries.

Weight lifting: Upside: Good for toning and building up bulk; can help shed fat without dieting; helps strengthen bones.

Downside: Doesn't improve aerobic fitness; puts sudden stress on heart.

There was something for everyone to enjoy at this event. There was even a massage therapist.

Being healthy and knowing how to relieve the body of unnecessary toxin is so important, get familiar with your body and began a journey to get fit.

Top five daily exercises for health 1. Alternate lunges 2. Wall or counter push-ups 3. Step-ups 4. Bridge/plank 5. Jumping jacks/star jumps

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What is sexy about Camouflage?

The Camouflage prints; aka 'The Camo trend' has made a comeback this season! All of us thought that it was gone but the fashion industry you know. It repeats itself. And with the camo style, military trend is born again! That means we'll be seeing studded military designs everywhere this Fall / Winter! :DMilitary & Camouflage

.

prints reflect a strong image The dark green gets along perfect w/ the color red. You can wear red lipstick or darker colors while wearing camo prints.

Jackets!

It is the signature piece of Military & Camouflage clothing. Combine it with white or black shirts. But never combine it with complexed prints like floral or animal (zebra, leopard ) prints, NEVER! And you know, this season studs & spikes rule the fashion industry! , so we'll match studs with camouflage designs.

SkinnyPants are better & easy to combine with everything compared to Jackets or bags.

Another attire that can be down played or dressed up. What is sexy about Camouflage ? Everything if you rock it right!

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I was talking to an older gentleman. He thought he was schooling me on the history of Rap and where it began. I love these types of conversations because it challenges me to do my homework. He told me Scat was the first form of rap. This could be debatable; some people think rap started with poetry. I have to admit Scat is something I never thought about.

Although Iâ&#x20AC;&#x2122;ve heard of it, I never thought about its origin or what role it may have played in hip-hop.

Scat singing began as a form of jazz, which focuses on the sounds the voice makes rather than the words.

It is most often improvised, though singers do need to stay within realm of the particular song similar to instrumental improvisation. This may mean using the same tempo, key, or scale found in the rest of the music. Once this is picked, the artist then has to decide on syllables. The syllables used in scat make a difference in how it sounds. Just like with words, something with an r, b, or k may sound harsh do to the air needed to push it out. But, an l, o, or s is going to sound a little softer. Generally, the syllables are chosen based on the general feeling of the song or preference of the singer.

Louis Armstrong may have had stronger trumpet ability than singing, but nonetheless, he credited himself inventing scat singing by accident. After years of recording with his trumpet, in 1925, Armstrong finally started recording his vocals as well. During a song now known as "Heebie Jeebies," Armstrong said that he dropped his lyric sheets. Because he did not have them memorized, he did what he knew best, made up a spot with trumpet noises using his voice.

It is argued, however, that scat singing began much earlier. Scat singer Jelly Roll Morton stated that it was Joe Simms who first used scat when he introduced music in comedic sketches.

Along with Louis Armstrong and Jelly Roll Morton, Ella Fitzgerald has had a large influence on scat singing. She is said to be one of the most influential women with the scat ability. Betty Carter was another woman who scatted with a different sound from Fitzgerald. There are different styles of scatting based on the syllables used and type of music. Fitzgerald had a Big Band sound that Carter did not. Other notable scat singers include Anita O'Day, Sammie Davis Jr, and Cab Calloway. Believe it or not, even Bing Crosby has been known to scat in some of his earlier music. There are many talented scat singers that not all can be listed.

Sooo! is Scat the first form of Rap? Hit me up and let me know what you think @girlfriendstalkmagazine@gmail.com

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K Nacole

!!!!!!!!!!!!!!!!!!!!!!!

GT’s Melody Moment

!!!!!!!!!!!!!!!!!!!!!!!

GT’s Local Talent Spotlight You seen her on the reality show The Braxton's. The youngest sister of Toni Braxton . She got her first big break in music in 1992 as a founding member of the R&B group, The Braxtons, formed with her sisters.

In 2000, Braxton began her solo career, after signing with Dreamworks Records and releasing her debut solo studio album, entitled, Tamar. The album was a minor success, charting at #127 on the Billboard 200 Albums Chart, and selling 100,000 copies in its first year of release. It spawned two singles, "Get None" and "If You Don't Wanna Love Me".

The label was unsatisfied with the performance of the album.

As a result, Braxton was dropped from the label.

Braxton has worked on a number of different solo projects throughout the years, signing with labels such as Casablanca Records and Universal Records hoping to release an album but suffering delays and cancellations. Braxton will finally returned to the music industry after a thirteen year break, with her new studio album entitled, Love and War. The album was released through Epic Records and was preceded by the singles, "Love And War", "The One" and "All The Way Home". The album was considered to be a comeback for Braxton, due to its success. I think the Biggie remake was a great way to grab people attention.

This feisty woman has been really busy on top of everything she has going on she recently gave birth to first born child , a little boy.

Tamar also released a Christmas album titled "Winter Loverland' and is currently one of the hosts of The Real talk show along with Loni Love, Jeannie Mai, Adrienne Bailon, and Tamera Mowry.

Keiana Fma Mitchell Jackson (K Nacole) K Nacole - A very underrated artist in the underground music scene. Her voice is amazing . She has a powerful natural ability that she needs to expose more. K Nacole also has a humble and kind spirit to match , maybe too humble… her talent is watered down by the pressure to do the things a lot of us have to do and that is provide for our family. Every now and then I see her promoting herself or maybe even out supporting someone else. This young lady is blessed with a gift she truly needs to share with the world and I hope one day this will become a reality for her. If you hear the name K Nacole, please go out and support this young lady.!

How well-kept is your vagina?

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Happy Lovin', Nikki Ransom-Alfred Certified Master Sex Expert, Educator, & Coach Find me online at: Website Facebook Twitter Instagram Youtube Tumblr

In Case You Missed It: Darling "Dr" Nikki's Sex Drive Smoothie • 1/4 cup plain or vanilla yogurt • 1 cup of mixed berries (strawberries, blueberries, etc.)

• 1 to 2 teaspoons of honey (depending if you're a sweet head like myself) • 2 tablespoons of pea protein powder • 1 tablespoons of maca root powder (can be increased to 2 tablespoons if your body needs more to produce results. You may have to experiment but don't overdo it.)

• 1/2 cup almond milk Blend thoroughly until smooth and enjoy.

Get The Most From Your Workout This question might make you squirm, but I’m going to ask it anyway… !How effective are your workouts? !Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over? !Or would you describe your workout more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old routine? !Since you are spending a portion of your valuable time working out, I assume that you desire to have a slimmer and more toned body. And I also assume that if you had the option to achieve that slimmer, more toned body even faster you’d say, “Yes, please!” !The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sounds good, right?

• Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group.

Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

• Be Confused. Er, more specifically your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and new weights.

• Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieve when you’re drinking enough water and eating real, wholesome foods.

• Be Strategic. The time of day that you workout makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead.

• Be Watched. There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own.

• Be Caffeinated. Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make moderate caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out.

• Be Pumped Up. Check this out: researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise.

• Be Comfortable. Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat.

• Be Smart. If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right?

If you don’t know where to start when it comes to exercise, I’m here to help. !It’s my passion to make exercise a part of your life that you look forward to and are rewarded by.

Wouldn’t you like all of the healthy rewards of being fit? !

I Exercise Because...

Do you have a goal for each of your workouts? Having a goal is more important than you may think. !When each session is goal-oriented, you'll get the most out of your exercise time. !Decide how many long you'll go for, how many reps you'll do and at what intensity before your workout begins. Then go for it. !To take it a step further, set clear goals, write them down, and keep a record of your workouts. There's nothing quite like knowing exactly where you want to be, where you currently are, and what you've achieved.

Chocolate Mint Protein Shake !

Here's a tasty way to get your protein. Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It's just as sweet and delicious, while being filled with the protein that your muscles need.

Servings: 1 !Here's what you need...

• 1 cup ice • 1/2 frozen banana • 1 Tablespoon chopped dark chocolate • 1 cup water • 1 scoop high quality chocolate protein powder • a few drops of organic peppermint flavoring (find next to vanilla extract at the store) • fresh mint leaves to garnish (optional) 1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

October 2013 Astrology

Aries October Horoscope 2013: Arians are most likely to be the center of attraction in a gathering or get together in October 2013. Also states some domestic problems for these people.

Taurus October Horoscope 2013: predicts marriage for many eligible Taureans in the month of October.

Taureans might indulge in some leisure activities.

Gemini October Horoscope 2013: As per, these people will be able to express themselves creatively and be achieve success in the professional life.

Scorpio October Horoscope 2013: In October 2013, Scorpions will be granted with professional success.

Also states some possibilities of a foreign travel.

Cancer October Horoscope 2013: Cancerians who are going to appear in an academic examination will succeed with good marks in October 2013. predicts some health issues for these people.

Sagittarius October Horoscope 2013: At work, Sagittarians will manage to overcome the odds in putting an idea into action in October.

Predicts some problems in the love life.

Leo October Horoscope 2013: Leos might turn out to be the center of attraction at work due to their exceptional performance. Predicts harmony and peace in the family too.

Capricorn October Horoscope 2013: Capricorns are advised to keep things under control at the work place in October 2013. States that these people will win the hearts of the one they love the most.

Virgo October Horoscope 2013: October 2013 will be the perfect time to make changes in the professional life for the Virgos. Also mentions some ups and down in the love life.

Libra October Horoscope 2013: As per, these people will be more youthful and energetic to finish off their pending tasks in the professional life. In love, Librans will achieve stability. !

Aquarius October Horoscope 2013: Aquarians are expected to shine brightly on the academic front in October 2013. Predicts marriage proposals falling in the kitty for these people.

Pisces October Horoscope 2013: According to these people will tend to fall sick easily in the month of October.

Predicts not the best month for romance.!

Ohio Missing Austin Chevalier

Dawn Kloos

Drake Maynard

Missing Since Mar 31, 2013 Missing From Westerville, OH Age Now17

Missing Since Oct 30, 2013 Missing From Dalton, OH Age Now16

Missing Since Sep 2, 2013 Missing From Chesterville, OH Age Now16

Catlyn Marie Muzzleman

Jahmal Sundiatra Hobbs Missing from: Columbus, Ohio Missing since: 10/18/2013 Missing age: 32 Current age: 32 Contact Columbus Police Department at (614) 6454545.

Missing from: Obetz, Ohio Missing since: 10/13/2013 Missing age: 26 Current age: 26 Contact Franklin County Sheriff's Office at (614) 525-3365.

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