CBU April Emagazine 2016

April 2016 E-Magazine

ACTIVEWEAR Stepping Up Your Style Game In And Out Of The Gym

Berdan New York men's fragrance. The ultimate scent for the Berdan Men. You can purchase at berdannewyork.tictials.com.

By Joey Percia, M.S., C.S.C.S. for mensďŹ tness.com

These exercises will work your lower body so hard you'll walk away wobbling like a baby deer.

1. Lying Leg Curl You are going to start your workout by pumping some blood into those hamstrings of yours. Start with 2 sets of lighter weights for 20 reps, keeping the reps smooth and under control. A>er the 2 add some weight and get 2 ‘working set’s of 15 reps. Make sure you are moving under control and you are not swinging or heaving the weight up here.

2. 1.5 Rep Back Squat The back squat is a staple for a great leg workout but also one that, no maGer how strong you are, can leave you wobbling away. Add in the intensity technique of 1.5 reps and you will look even more like a baby deer. Constant tension and not locking each rep out increases the Ime your muscles are working. The weight here will be lighter than what you would typically back squat for 8 reps. Perform the 1.5 rep squat by performing a ‘pulse’ at the boGom for the movement.

How to: Set yourself under the bar with a Ight grip. Brace your core, ‘quarter squat’ the weight off of the pins and walk the weight out under control and in as few steps as possible.

Set your feet hip- to shoulder-width apart with your toes slightly pointed out. Start the movement by pushing your hips back and bending your knees at the same Ime.

When you reach the boGom of the squat, reverse the movement by driving your feet into the ground, but come half way back up before lowering yourself back into the boGom of the squat, now stand all the way up. Check out a video demo here.

That’s 1 rep, complete 7 more of these for 1 set.

3. Front Foot Elevated Bulgarian Split Squat The Bulgarian split squat is a grueling single leg exercise. ElevaIng the front foot on a box or plate that is 2-4” makes the movement even more difficult. ElevaIng the front foot increases the range of moIon and the stretch of the muscle at the boGom of the movement. This results in more muscle growth.

How to: Place you foot flat/laces down on a bench or squat stand (shown here). Lower yourself under control by bending the front knee. Keep the majority of your weight on the heel and middle of your front foot, the back leg (the one on the bench) should just be keeping you stable.

Stop right before your back knee touches the ground and then reverse the movement by standing up. Be sure to keep your knee in line with your toes during the exercise and don't let it dri> side to side.

4. Constant Tension Leg Press This is a similar feeling to the 1.5 rep back squat but this Ime with more stability because you are on the leg press. Perform each rep like a ‘pumping moIon’. Your knees will stay bent throughout the set (like you are performing 3/4 reps). Keep a slight bend in the knee at the top of the movement, which will keep the muscles working the whole Ime.

Perform 3 sets of 20 reps and then drop the weight 30% and complete 1 set of 35 reps using the same technique. Keep your core Ight, braced against the pad and lower the weight under control.

5. Sumo RDL This is like a Romanian Deadli> except with your feet spread out wider in a sumo deadli> stance. So this will have a bit of a dierent feel than what you are used to. (Check it out here.)

How to: Take a wide stance with your toes slightly poinIng out. While keeping your back straight lower yourself down to the bar and grab it with a Ight grip. Li> the bar by driving your feet into the ground. Finish the movement by standing straight up and squeezing your buG.

DO NOT ďŹ nish the movement by leaning back and overextending your lower back. From here push your buG towards the wall behind you and lower the bar to knee level. Make sure to keep the bar against your legs the whole Ime and keep a straight back. From there, reverse the movement and stand back up.

6. Goblet Squat The goblet squat is a squat variaIon that will strengthen your upper back, core and test your legs at the end of this workout. Grab a weight that you can do for 15-20 reps, but you are going to complete 60 reps with that same weight resIng as liGle as possible throughout this set.

Set up with you feet around hip to shoulder-width apart with your toes pointed slightly out.

With a straight back, crouch down to pick up the weight (dumbbell or keGlebell). Hold the weight at chest height with your elbows poinIng down towards the ground (not out to the sides). You should really feel your upper back working. Start the movement by pushing your hips behind you and bending your knees at the same Ime.

Go as low as your body will allow as long as you keep a straight back. Push your feet through the oor and squeeze your buG to stand up. Lower yourself for another rep.

WANTED: A Harvard for Skilled Jobs

Appren&ceship School, Newport News , VA

In There Is Life A>er College, Jeff Selingo explores why students struggle to launch into a career aAer college and how they can beCer navigate the route from high school through college and into the work world. It will be released by HarperCollins April 12.

Nearly 40 percent of American workers hold a bachelor’s degree. College graduates are found in virtually every profession. Some 15 percent of mail carriers have a four-year credenIal, as do one in five clerical and sales workers and 83,000 bartenders.

Gekng a bachelor’s degree is what going to college means to most Americans and is so ingrained in our culture that students who don’t march along are o>en admonished, quesIoned, and considered failures.

The decades-long march to college-for-everyone at eighteen has actually closed off rather than opened up opIons for teenagers and twentysomethings.

As recently as the 1970s, a teenager had a number of opIons a>er graduaIng from high school: get a good-paying job right away, enlist in the military, find an apprenIceship in a trade, or go to college.

A teenager today really has only two of those opIons sIll available: the military or college. Less than 1 percent of Americans serve in the military, so most go to college right a>er high school. In the early 1970s, less than half of high school graduates in the United States went on to college the following fall. Today, nearly 66 percent do.

The goal of universal college has actually done more harm than good because it banished anything that smacks of job training to secondclass status.

Don’t get me wrong: I’m not encouraging 18-year-olds to skip out on further educaIon a>er high school. But not everyone is ready for a tradiIonal American college experience at 18 nor does it align with the interests, skills, and mindsets of some teenagers.

We need more than just one pathway to good jobs in the U.S. What we need is a place like Harvard —both presIgious and rigorous—that will aGract students who have talents and interests to pursue skilled jobs criIcal for the economy that don’t necessarily require a four-year college degree.

As I traveled the country the last two years talking to employers of all sizes and in all sectors of the economy for my forthcoming book, what I heard most is the worry they have about filling so-called middle-skill posiIons in advanced manufacturing, health care, and informaIon technology.

Nearly half of the American workforce has these jobs today, but many of them are filled by aging Baby Boomers who will soon be reIring. It’s expected that as many as 25 million of all new job openings in the next decade will be for middle-skills jobs.

Employers told me they have a healthy supply of talent for their white-collar office jobs that usually require at least a bachelor’s degree and someImes a master’s or Ph.D. But that if manufacturing has any hope of making a rebound in the U.S., there is a desperate need for younger workers with technical hands-on skills that require training a>er high school.

Today, only 52 percent of young people have either a two- or four-year degree or an industry cerIficate by the Ime they reach their midtwenIes. The goal of universal college has actually done more harm than good, because it diverted aGenIon away from any real discussion of a robust apprenIceship program, and it has banished anything that smacks of job training to second-class status.

There is evidence aktudes are beginning to change. First, the number of apprenIceships is rising for the first Ime since the 2008 recession. Second, with college debt surpassing the trillion-dollar mark, students and parents are giving apprenIceships a second look as an alternaIve to paying sky-high tuiIon for a bachelor’s degree that might not lead to a job. Third, some apprenIceships are beginning to have an academic component that makes them nearly indisInguishable from tradiIonal colleges.

The modern version of what an apprenIceship could look like for American students interested in alternaIves to college is on display at the ApprenIce School in Newport News, Virginia. Students who choose from one of more than twenty occupaIonal areas are paid an annual salary of $54,000 by the final year of the program—$10,000 above that of the average bachelor’s degree recipient— and a>erward they are guaranteed a job with the military contractor that operates Newport News Shipbuilding.

The school is just as selecIve as Harvard. It receives more than 4,000 applicaIons each year for 230 spots, and significant numbers of its graduates go on to earn bachelor’s or master’s degrees. In many ways, it looks and feels like a typical American college, except in one important respect: its students graduate debt free.

We need more such schools and pathways post-high school that serve a greater array of industries as well as students who don’t want to travel down the one route we offer to them now.

The marine engineer appren&ceship, offered through The Appren&ce School's Professional Development Program, allows appren&ces* to gain on-the-job engineering experience in the manufacturing, construc&on, maintenance and overhaul of some of the most complex ships in the world while earning a Bachelor of Science in Electrical Engineering or Mechanical Engineering.

She was leI out of Civil Rights history, erased by jazz cri&cs, and forgoNen by most Americans because no one knew how to categorize her greatness. But throughout the 1960s, Nina Simone was both loved and feared for her outspoken vision of Black Freedom. Her musical proclama&ons like Mississippi Goddam, and her iconic style gave voice to people of all colors facing oppression, and con&nues to empower today with its unrelen&ng appeal for jus&ce.

Yet, Nina is o>en remembered more for her fiery temper, scolding of audiences and her subsequent abrupt departure from the United States. Now, a new documentary reveals the real Nina Simone through over 50 inImate interviews with those who best knew the arIstry and intenIons of one America's true musical geniuses.

With new insights into her journey from Classical Music and the segregated American South, Nina’s legacy is chartered through her early disappointments, her educaIon among Harlem’s intelligentsia, the creaIon of over 30 albums, navigaIng the many facIons of the Civil Rights Movement, proclaiming her own unique idenIty through her style, fashion, and sexuality, and the baGle with the untreated illness that consumed both her and her acIons.

The film follows Nina’s journey all the way to the South of France and the place where she finally found freedom.

Through Nina’s friends, family, band members, lovers and fellow acIvists, we learn the true Nina, and the inspiraIon behind the songs that for 60 years have moved people to both tears and elaIon. Music that is pure and untouched by today’s electronics, and touches emoIons of love, joy, despair, rage, and revenge - o>en reflecIng the turbulent twists of the 1960s.

President Barak Obama listed “Sinnerman” in his top 5 favorite songs, and whether re-mixed, re-sampled or in its pure form, Nina’s music can be heard in films, commercials, radio, and online throughout the world. Her voice is one reflecIng Freedom, inspiring people all over the world in the fight for dignity and respect from Cairo to Ferguson.

The film traces Nina’s roots from her upbringing in segregated North Carolina, when she was once Eunice Waymon, playing piano with a White piano teacher, her beloved Mrs. Mazzy. DesIned to be a great Classical Pianist, Eunice’s journey is carefully documented as she experiences early disappointments navigaIng the Classical Music establishment, landing in an AtlanIc City bar, where she develops her unique signature mix of layering folk, gospel, classical, pop and African music. Forced to sing or lose the job, she conceals from her religious mother that she is performing in a bar, and Nina Simone - a star - is born.

The film showcases Nina through her most influenIal period in the 1960s, but also the journey a>er the Civil Rights movement fades from the headlines. With the assassinaIons of friends and leaders, we chart Nina’s journey as she departs the United States, traveling through the Caribbean, Africa, and Europe, chased by an untreated illness that consumes both her and her acIons.

With the help of friends and fans, Nina eventually rebuilds her career to perform again for a generaIon of fans eager to rekindle the opImism and love she once provided in the 1960s.

With this film, we get one step closer to understanding the woman who has given fans moments of pride, and opportuniIes to cry in solitude. We gain a deeper appreciaIon of Nina's music, and an understanding of the events leading to their creaIon. We conInue her fight for freedom for all people, and introduce younger audiences to the songs that inspired us. We help preserve and understand the Amazing Nina Simone.

SPORTY SPRING GEAR覺

Converse and Missoni just made your go-to new sneakers

PresenIng: a cheerful, comfy and extra-cool anIdote to your winter boot faIgue.

Just in Ime for picnic, beer garden and music fesIval season, Missoni and Converse are teaming up for a new line of Chucks, pairing the sneakers' iconic silhoueGes with the designer's funky zigzags.

Check out the line's four new styles in the gallery above, and ďŹ nd them in stores and online soon.

Maeve McDermoC, USATODAY

How To Be Mindful With Your Money CulIvaIng mindfulness is all the rage right now – and for good reason. Learning to be more aware of your thoughts and acIons is a crucial step towards a healthier, happier and more focused mindset.

But the topic is usually discussed in terms of spirituality and emoIonal awareness, ignoring the more pracIcal applicaIons it can provide. Developing mindfulness in your everyday acIviIes is just as important, and nowhere is that more apparent than with money. Financial mindfulness will lower your anxiety, focus your approach and save you money.

So how can someone develop that mindfulness? Read on for Ips on how to make your mind and money one.

Track Your Expenses Manually

Instead of glossing over your bank statements at the end of the month, try tracking your purchases manually as you make them. Write down what you spend by hand while you’re making the transacIon.

Using Mint.com’s services can also help you track your expenses. You can set up alerts in Mint so you know when you’re over budget, instead of spending with no clue on how much you’ve racked up. Mint can also help you know when your checking account is low or when you’ve had too many ATM fees – helping you save money.

Awareness starts in realizing what you’re spending money on and how much you’re spending.

By gekng in the habit of tracking your expenses, you’ll become more aware of your purchases and what they mean for your overall financial health.

Set a 24-Hour WaiQng Period

It’s so easy to buy something without considering if you really need it, especially in the age of Paypal where all it takes is the click of a mouse. To stop yourself from spending in a vacuum, set a waiIng period for items above a certain price point.

If you’re not sure whether you really need something, wait 24 hours (or longer). If you’re sIll thinking about it a>er the waiIng period, give yourself permission to buy it. The more expensive the item is, the longer the waiIng period should be

Realize What the Trade-Offs Are

It’s easy to spend money if you’re not aware of what you’re giving up in turn. For example, spending $100 on eaIng out might not seem like a big deal, but $100 a month could go toward paying down debt, starIng a reIrement fund or saving for a trip to Cuba.

Make a list of what your dreams are and compare that to what you spend money on. If the two lists show some cogniIve dissonance, you might want to reconsider how you’re using your finances. For example, while you may personally value travel, your spending habits could indicate that going out with your coworkers for happy hour is actually your biggest priority.

Take Stock of What You Have

If you have a habit of spending money aimlessly, take an a>ernoon to do an inventory of what you own.

If you love to buy clothes, go through your closet and dresser. You might be surprised at what you haven’t worn in a while and how many new ouvits you could make. If you’re a bookworm, go through your collecIon to see what you haven’t read. If you’re a gamer, go through your cabinet or hard drive and take a look at all the Itles you haven’t played in years.

Reminding yourself of what you have can curb the craving for more stuff, and that’s really the essence of mindfulness – being aware of not only your acIons, but the moIvaIons behind them and the factors that could change your decision.

Zina Kumok is a freelance writer specializing in personal finance. A former reporter, she has covered murder trials, the Final Four and everything in between. She has been featured in Lifehacker, DailyWorth and Time.

Read about how she paid off $28,000 worth of student loans in three years at Debt Free AAer Three.

Kendrick Lamar Chooses “Levitate” as the First Single From ‘untitled unmastered.’

By Justin Ivey from XXL.com

Untitled Unmastered cd coveer

Kendrick Lamar’s song “unQtled 07 I 2014 – 2016″ is officially being pushed as a single under the new Qtle “Levitate.” The original version runs for over eight minutes with producIon handled by Frank Dukes, Cardo, Swizz Beatz, Yung Exclusive and Egypt Dean. The new single version has been shortened to about two and half minutes in length. “Levitate” can be purchased now on iTunes or streamed via SpoIfy.

Since its release on the unItled unmastered. project earlier this month, “unItled 07 I 2014 – 2016″ managed to climb as high as No. 16 on the Billboard Hot Rap Songs chart. The song’s new push as a single should help to bolster its posiIon in the weeks to come.

Kendrick Lamar’s star power has already helped his surprise project unItled unmastered. top the Billboard charts. The Compton rapper’s project debuted at No. 1 on the Billboard 200 by moving 178,000 equivalent units in the week ending March 10. 142,000 of those came via pure sales as opposed to streaming. The release’s success is all the more impressive considering it is not a proper album, but a collecIon of demos and tracks from the cukng room floor.

With all this success, Kendrick Lamar sIll managed to show his graItude for the arIsts who helped paved the way. When the “Alright” rapper heard that Phife Dawg passed away, he stopped a show in Australia to honor the Tribe Called Quest member. Kendrick led the crowd of 18,000 in a chant of Phife Dawg’s name during the heartwarming moment.

Gym Trend The Rise and Rise of Men’s Activewear

By Stuart Marsh for coach.ninemsn.com

It was once a domain le_ enQrely to the ladies – performance fabrics, moQvaQonal slogans and spandex brighter than a child prodigy. Yet acQvewear for men is booming, albeit with a few subtle dierences.

TradiIonally, a man's gym wardrobe would revolve around a pair of footy shorts he received in the early '90s and a T-shirt so old he used to watch Hey Hey It’s Saturday in it.

But men are starIng to wake up to the confidenceboosIng and performanceenhancing benefits of clothes that are purpose-made for working out. Fitness and athleQc clothing stores currently bring in a mindboggling $2 billion worth of revenue a year, and are growing at almost nine percent.

It was only a maGer of Ime before people started to capitalize on male-specific acIvewear, offering blokes a chance to show off their sartorial side when working up a sweat.

Paul Zack was one of those people, and founded his label BCNU (pronounced 'Be Seeing You') in 2011.

"Over the past few years we have seen an emerging trend globally where the fusion of sportswear and street wear is sekng the scene for the next wave of acIve fashion," Zack tells Coach.

"Men are more serious about their acIve wardrobe today than they have ever been.”

VersaQlity is key

Selling acIvewear to men isn't as straighvorward as it may seem, and comes with a different set of challenges to the female market. Men are renowned for their reluctance to shop at all – there's even an Instagram account dedicated to miserable males suffering from the silent torture of their local shopping centre.

The key, says Zack, is to create pieces that men can wear almost anywhere, so they feel they are making a pracIcal decision, rather than a style one.

"Men are looking for funcIonal acIve fashion that crosses over seamlessly from acIve lifestyle to everyday lifestyle. They want to go from the gym to the beach to a barbecue looking sporty, and not have to worry about several ouvits to cater for every occasion," says Zack.

"As consumers we are always looking for ‘value for money’ when it comes to our sportswear and that doesn't mean ‘cheap' or ‘generic’.”

Tights are in, and forget about the shorts too High-tech singlets, sweat-wicking shorts and shoes so advanced they send updates to your phone have all been accepted by even the blokiest of men. But there's a sweeping trend that has males divided – and it's all about compression Ights.

"This trend started with NBA basketball players in the late '90s, then it disappeared in the mid-2000s and now it's back again. Nowadays you see this everywhere," says Zack.

So men's Ights are in – but that begs the eternally-debated quesIon – should you wear shorts over the top, or let it all hang out?

"More and more men are finding the addiIonal layers of ‘compression and shorts’ restricIve, uncomfortable and unnecessary. Some persist because its on-trend but I don't see [shorts over Ights] lasIng because it's not funcIonal," says Zack.

"The truth of the maGer is that guys are more modest than women when it comes to compression wear, as they are more sensiIve about overexposure of the goods, and prefer to layer-up.

"Wearing compression under shorts when you want freedom of movement is restricIve and unnecessary, so go solo.”

Men's acQvewear driven by the ladies?

You can't deny how popular acIvewear is for modern women – it has spawned parody videos, been added to the dicIonary and has even been described as "the new denim".

So surely the rise of men's acIvewear has been influenced by the ladies? Not so, says Zack.

"Definitely not – over the years men have become more selfconfident and self-aware and they're also taking greater care in looking a>er themselves.

"I believe that this trend is not gender-specific but more of a desirable state based on a need to want to look good in and out of the gym.”

What's in store for 2016

So whether you're rocking a dad-bod or the chiselled physique of a Manpower dancer, men's acIvewear seems to be here to stay. If you're looking to get ahead of the trend this year, Zack advises to go for pieces that are bright, playful and a liGle bit daring.

"Men have become a lot more open minded about the acIve wear wardrobe and what we will see in 2016 is a shi> to more vibrancy and personality coming through," says Zack.

"We are entering into a unique era of men's style — one in which consumers are using the informaIon age to become more mobile, acIve and aware of interesIng melIng pots across the globe that they can personally adopt into their look.�

SAY "HELLO" TO LIONEL RICHIE'S NEW HOME LINE

BY LAUREN SMITH

Yeah, we went there.

Move over, Adele.

The original Hello crooner is back — but not in front of the mic like you might expect. Lionel Richie just launched a selfItled homeware line featuring an assortment of dinnerware, barware, and entertaining accessories (because, you know, being one of the best-selling arIsts of all Ime just wasn't enough).

While the singer admits this might seem like as a surprising career move, he told WWD it's the result of spending so much Ime in hotels and developing a specific taste in home items: "(I would think) why didn't they do it like this?"

And as a self-proclaimed luxury lover (spas, hotels, you name it) it's only natural that Richie would want his home to reflect his style.

As well as a full range of plate sizes in a variety of colors and paCerns ($96 to $320, lionelrichiehome.com):

So it come as no surprise that the singer replaced all of the home items he owned with items from his own line, creaIng the most authenIc showroom possible. Curious about what he has to offer? The line features glamorous takes on simple items, like this salad bowl ($180, lionelrichiehome.com):

Like what you see? Well, it'll cost you a preCy penny (lover): prices range from $15 to $1,300. But there's more to come: In April he's launching a collecfon of candles inspired by his love songs and in May he's going to release a home line for a younger demographic, called LR LoA.

We think we speak for everyone when we say we can't wait to light up one of Richie's candles to accompany us as we soak in the tub and blast Truly.

How blueberries help your brain fight Alzheimer’s

Aside from their delicious taste (and rather exorbitant pricing), blueberries also harbour a powerful secret – their anIoxidant content may be a key ingredient in the fight against Alzheimer's.

That's the finding from new research that has analyzed the health benefits of blueberries, discovering that they go a long way to protecIng your brain from declining prematurely.

To test this, researchers enlisted 47 adults over the age of 68, split them into two groups and supplemented their diet with either a freeze-dried blueberry powder or a placebo. The powder, taken daily, is roughly the equivalent of eaIng a cup of fresh blueberries.

A>er 16 weeks the researchers invited the parIcipants back to the lab and undertook extensive mental and cogniIve performance tesIng.

The results showed that those who had supplemented their diet with blueberries had improved brain performance, increased brain cell acIvity and greater memory compared to those who took a placebo.

The University of CincinnaI's Robert Krikorian, the lead researcher on the study, believes these findings come as a result of hundreds of animal and human studies that explore the link between berries and the brain.

"Our new findings add further support to the noIon that blueberries can have a real benefit in improving memory and cogniIve funcIon in some older adults," says Krikorian.

Here in Australia, the rate of demenIa increases dramaIcally as the populaIon ages. If there's no medical breakthrough between now and 2050, it’s predicted almost 1 million Australians will be living with demenIa.

If you're interested in boosIng your daily dose of blueberries, try this healthy blueberry muffin recipe courtesy of Well Plated by Erin.

Healthy Blueberry Muffins

Cooking Ime: 35 minutes Makes: 12 muffins

Ingredients · 1 ½ cups of whole wheat flour · ¾ cup of rolled oats · ½ cup lightly packed brown sugar · 1 tbsp baking podwer · ½ tsp cinnamon · ½ tsp salt · 1 cup of low-fat milk · ¼ cup of melted unsalted buGer · 2 large eggs · 2 tsp of vanilla extract · 1 cup of fresh or frozen blueberries

Method:

1. Preheat an oven to 200 degrees Celsius, and lightly coat a standard sized muffin In with cooking spray or line with paper and set aside.

2. In a large mixing bowl, sIr together 1 ½ cups of whole wheat flour, rolled oats, brown sugar, baking powder, cinnamon and salt.

3. In a separate bowl, whisk together the milk, buGer, eggs and vanilla.

4. Making a well in the centre of the dry ingredients, and slowly pour in the milk mixture, sIrring carefully.

5. Gently toss the blueberries in the remaining flour, and then fold them into the baGer, leaving any excess flour in the boGom of the bowl. (This will prevent the blueberries from sinking to the boGom of the muffins.)

6. Divide the baGer between the muffin cups and bake for 18 to 20 minutes unIl golden brown.

7. To test for readiness, insert a toothpick into the centre of the muffin. If it comes out clean, they're done!

Cooking Solo: The Joy of Cooking for Yourself Our #singlelife eaIng habits involve a lot of frozen burritos—really any meal that can be on the table a>er a few minutes in the microwave. Cooking for one from scratch takes a lot of effort: There’s the shopping, the chopping, the sIrring, the double-checking of direcIons. And no one gets to see our masterpiece, unless you count our Instagram followers. Not to menIon, we end up with week’s worth of le>overs, which we inevitably get sick of.

A new cookbook, appropriately Itled Cooking Solo, will convince you that it doesn't have to be a chore. Author Klancy Miller trained at Le Cordon Bleu in Paris, but don’t let her fancy pedigree scare you. From a delicious five-ingredient curry tomato omelet to a stellar spicy pork burger, her recipes are shockingly simple to follow.

Most of the 100 recipes are perfectly porIoned for one, but Miller does throw in a few for when you entertain or want to have a few make-ahead freezer meals on hand. Speaking of: You have to try the tarragon roasted chicken. We used it to top salad, tacos, and quinoa—talk about a culinary trifecta.

Reasons Men Should Do Yoga

By Steven Sfefel for bodybuilding.com

Don't be afraid to be that guy in the yoga class. It just might be the best decision you ever made for your muscles and overall athleQc development!

Years ago, just as Jay Cutler was ascending to the top of the bodybuilding world, he told me about a secret he'd recently begun to incorporate into his training. It was yoga! He credited his improved flexibility with his ability to train more efficiently and avoid injury. And then he won the Mr. Olympia Itle.

Today, there are more yoga studios and yoga classes than ever, but a lot of people—men in parIcular—remain confused about what happens inside those classes and how they should feel about it. Is it stretching, meditaIon, some combinaIon thereof, or something else enIrely? Could it be the secret to unlocking your Ight hips and superhuman athleIc potenIal, or will it just make you sprout a man bun and go all new agey?

Wonder no more! Here's why you have nothing to fear—and everything to gain—from adding a liGle yoga to your life.

You may think that range of moIon is the same thing as flexibility, but it's a liGle different.

Many guys know they have a Ight muscle group or two—most frequently the hamstrings, glutes, pecs, and shoulders. But they may not realize the limitaIons any of these place on their ability to train through a full range of moIon. The more you train them through a limited range of moIon, the more limited you become as a li>er—and a funcIonal human being.

One of Cutler's limitaIons was his Ight shoulder joints, which he found didn't allow him to stretch his pectorals fully during pressing movements, which in turn reduced his ability to build chest mass. Increased flexibility opened him up to a beGer pressing moIon—and the type of development that helped him eventually win four Sandow trophies.

A well-designed yoga class emphasizes moves that open up virtually all of these problem areas, because everyone, everywhere, can benefit from opening up their hunched shoulders and Ight hips. Consider this quality movement training of the first order.

1

Yoga Increases range of Motion

YOGA IS MORE LIKE QUALITY MOVEMENT PRACTICE THAN EXERCISE. IT MAY FLOOR YOU AT FIRST, BUT OVER TIME ITS BENEFITS WILL SURPRISE YOU.

2

Yoga improves breathing

You might think that you breathe perfectly fine. But you'd probably find yourself challenged by how much yoga asks you to focus on inhaling and exhaling, parIcularly while you're aGempIng to hold tough poses in unfamiliar movement planes.

As a yoga class gets more intense, the breathing slows down rather than speeding up. This teaches you to take in long, slow breaths when you need them most, expanding your lung capacity to allow you to take in the same or greater amount of oxygen from fewer inhalaIons.

This is one reason you might feel a kind of bliss akin to the legendary "runner's high" during a yoga class. More importantly, you're training your body to oxygenate itself more efficiently. That's important for cardio acIvity, strength training, and yes, muscle-building.

Every yogi out there has a story (or twenty) about that Ime they saw a strong, muscular guy walk into class and get totally owned by a rouIne the smaller, less muscular women were rocking. Why does this happen? Because that guy, who no doubt earned his physique in the classic two-feet-on-the-ground, two-hands-on-the-bar power stance, got shown that he remains weak in his stabilizer muscles.

Yoga includes many unique moves in addiIon to basics such as down dog, plank, and warrior variaIons. Depending on the whim of your teacher, it can also include lateral, twisIng, and spinal-arch moves, as well as plenty of balance challenges—all of which are not typically present in li>ing exercises.

These moves force your body to work in new and unaccustomed ways, strengthening smaller stabilizer muscles and increasing joint health along the way. You'll get stronger, sure, but you might also shore up a weak link that would otherwise lead you go get injured.

In other words, a good yoga class can cover a lot of the bases that you think you're covering (but might not be) with your long, complicated pre-hab and mobility rouInes.

YOGA TAKES YOU OUT OF YOUR TRADITIONAL GYM STANCE, REQUIRING YOU TO GET STRONGER IN EVERY MOVEMENT PLANE.

Yoga strengthens stabilizers

4

Yoga provides active rest

One of the challenges of being a commiGed athlete is figuring out what to do with an acIverest day. These are days where you can include acIvity, but you should refrain from typical workouts. You're supposed to allow your body to heal and recover...but you don't really want to.

Many Type-A athletes feel like they'll go sIr-crazy if they can't perform some form of acIvity. Yoga is a perfect opIon for these days. You'll likely find it far more challenging than you expect, but it doesn't usually demand a lot of recovery Ime (although you might be sore the first few Imes).

In fact, a good rule of thumb is to start with a 60-minute, level-one yoga class. These are o>en available at full-service gyms. They're a liGle rarer at yoga studios, where classes tend to be a liGle longer.

This could mean a lot of things, but I'm not talking chakras here. First, yoga literally includes poses that help you improve your balance. One-legged poses, headstands, handstands, arm balances, and plenty of other tough challenges are all fair game. And no maGer how many push-ups or bodyweight squats you can do, a good yoga teacher can find ways to make these expose your weaknesses.

Second, yoga encourages your body to move in unaccustomed ways by spending Ime in totally familiar postures. While athletes consider every workout to be beneficial—and righvully so—most of us o>en end up performing the same types of movements too frequently. This is all well and good unIl that day comes when, all of a sudden, you can't remember the last Ime you weren't in pain.

I've heard it Ime and Ime again: "My back/hips/shoulders were always bugging me, but yoga made it 100 Imes beGer." The only problem with that is that yoga works well enough that most of us stop doing it a>er experiencing its benefits.

5

Yoga balances you

MANY MEN FEEL SO GREAT AFTER A FEW YOGA CLASSES, THEY FORGET TO KEEP GOING. DON'T BE THAT GUY.

6

Yoga enhances overall health

Most athletes take as a given that their athleIc acIviIes are healthy, which, of course, they are. But training in the red all the Ime eventually causes wear and tear on the body, parIcularly without space for diverse movement and quality rest.

Yoga not only helps you feel good a>er hard training, but it provides other more disInct health advantages. More efficient breathing helps reduce blood pressure and lowers the stress response, for one. Yoga has also been shown to be excellent for helping to prevent or reduce problems associated with sciaIca, carpal tunnel, or even rotator-cuff issues. In most ciIes, you can even find classes that are designed specifically for people rehabbing from injuries or with back pain.

Don't take any of this to mean that yoga is "easy." Sure, it can be sleepy and new-agey, but it can also give you a challenge that you totally didn't see coming. But even when it's intense, a well-run yoga class is somehow gentle on the body.

This is a great way for you to live a longer acIve life. Don't fear it. It's not weird, exoIc, or demonic. Start at an appropriate level—even if that's at the boGom—and give it a serious try. Then report back in the comments.

Yoga Instructors

Yoga Gear

Gym Trend Activewear Ideas To Change Up Your Look Everyday Of The Week

Street Style: @iamvitalle in the new Cesario Lo XVI Red Ripple.

Street Style: The New Adonis Mid Red

From: pauleannareid.com

SomeImes all a man’s got is a dollar and a dream. Mix that in with a liGle ingenuity and a lot of hard work and what was once just a dream becomes a million dollar company, an incredible brand, or an unforgeGable legacy. Jay-Z, Dame Dash, and Kareem Biggs founded Roc-A-Fella when no other label would sign them. John H. Johnson, whose publicaIon company publishes EBONY and JET started his company on a $500 loan he borrowed against his mother’s furniture. When Robert Johnson started BET, it only ran programming for two hours a week, a far cry from how huge it is now. SomeImes a dollar and a dream are enough. These young men are pukng theirs to work to make their mark.

Jaylen Bledsoe – Bledsoe Technologies, LLC [ledsoeglobal.com] How many 17 year olds can say they’ve created their own business, worked with Facebook, Google, Walt Disney World, Jordin Sparks and Steve Harvey, and been honoured by the President of the United States?

Jaylen Bledsoe can. When he was 12, he started Bledsoe Technologies, LLC, a consulIng company which has now grown into a million dollar company.

He is a moIvaIonal speaker and an expert on startup businesses, entrepreneurship, increasing revenue stream, and brand and business development. His moGo: “Don’t let your setback cause you to sit back, prepare for your comeback!”

Darnell Henderson [himistry.com] Women have a thousand and one products for skincare. Men, not so much, and there are even less for men of colour. Darnell Henderson is set on changing that with his men’s skincare line.

Combining his educaIon in clinical and holisIc skincare with a desire to offer products for men of all ethniciIes and skin types, Henderson created H.I.M-istry. Along with his products, his website features awesome resources to help users figure out their skin type and take the best care of their skin. H.I.M-istry has been featured in Essence Magazine and the New York Times, and can be purchased both online and in Macy’s stores across the U.S.

Sherron A. Stevens – Undercover Customer [undercovercustomer.com] Sherron Stevens didn’t let his posiIon as a fast food worker keep him from seeing the bigger picture. In fact, he used his perspecIve as a frontline worker to see and understand customer service in a way that a lot of higher ups don’t. He turned his observaIons into his consulIng firm, Undercover Customer, which offers customer service consulIng, on-site evaluaIon, and training to help them improve the service they offer customers. He also published a book of the same Itle, featuring 100 simple customer service Ips from a sale associate’s perspecIve. The book is available on Amazon.

Modele Oyewele – Trillectro [trillectro.com] You’ve heard of Coachella and Made in America. But if you haven’t heard of Trillectro yet, pay aGenIon. Started in 2007 by Modele ‘Modi’ Oyewele, Trillectro is the first music fesIval in DC to combine electronic music and hip hop.

Trillectro has featured popular arIsts like Schoolboy Q, Casey Veggies, Big Sean, SZA, Migos, and Kehlani. Oyewele has fostered strategic partnerships with major brands like Jordan, Uber, Karmaloop, and Red Bull. Oyewele also co-founded the company DC to BC which began as a radio show and blog and has grown into a markeIng, promoIon, and event producIon agency.

Ouigi Theodore – The Brooklyn Circus [thebkcircus.com] They say never judge a book by its cover or a man by his clothes, but Ouigi Theodore knows that what a man wears speaks volumes. It’s why he created the Brooklyn Circus, a menswear brand inspired by history. Theodore brought his passions for history, style, and the urban community together to create a brand with a purpose. It’s what he calls the 100 year plan; “…the idea of dressing with intent to redefine the American style…” Brooklyn Circus’s pieces are not mass produced, and some are vintage or feature vintage elements, so it offers wearers the opportunity to be truly unique.

Ryan Coogler – Director/writer If you’re paying any aGenIon to Hollywood, it’s hard not to hear Ryan Coogler’s name. Some may remember his work on the heart-wrenching Fruitvale StaIon, the true story of Oscar Grant who was shot by police on a BART staIon plavorm.

Coogler wanted to give a bigger voice to those who were protesIng Grant’s death. It’s obvious Coogler has a passion for storytelling with a purpose, and he does it very well. Most recently, he directed Creed (starring Michael B. Jordan and Sylvester Stallone), and he’s steadily earning his stripes as an outstanding director. He’s set to direct Marvel’s Black Panther, projected to hit theatres in 2018.

Todrick Hall – Actor/writer/singer [todrickhall.com] Todrick Hall is an all-around entertainer. A Youtube sensaIon, Broadway actor, American Idol finalist, and choreographer to none other than Beyonce, Todrick Hall is making a name for himself in the entertainment world. He launched his career on Youtube, earning himself 2 million subscribers with his creaIve (and o>en hilarious) reworking of Disney classics and other pop culture pieces. Hall is currently signed under talent manager, Scooter Braun, the man behind JusIn Bieber.

Chris Benneo – Soldsie [web.soldsie.com] It’s hard to find someone nowadays who doesn’t have a Facebook or Instagram account. It’s why so many businesses are turning to social media as a markeIng tool. But Chris Bennet has found a way to convert these social media networks into points of sale and direct means of earning your business cash. Soldsie allows retailers to sell their products directly from their Instagram and Facebook accounts by scheduling sales or campaigns, and posIng items, prices and descripIons directly to their accounts. Buyers can then register through email and comment sold under the desired item to make the purchase. Soldsie turns the technology we use every day into a 24/7 marketplace.

Chase Reed – Sneaker Pawn USA [sneakerpawnusa.com] Every Ime Jordan releases a new shoe, there are lines outside of sportswear stores for hours or days before. Sneakerhead culture is huge and Chase Reed has found a way to capitalize on it. At 14 years old, he had collected more than 200 pairs of shoes worth $30,000. His father persuaded him to sell them and with the money he started Sneaker Pawn USA, the world’s largest sneaker pawn shop. He and his father sell the shoes out of a New York apartment and online via Instagram and PayPal. Now 16, Reed is teaming up with shoe manufacturer, Relevant Customs, to release his own line of high end shoes.

DESIGNING WITH

COLOR Color for a room shouldn’t scare you. Add a pop of color on the walls, add a few furniture pieces that have a bright hue or find that one of a kind art piece that is the focal point for your room.

You should take a chance and explore the creaQve side of your brain and just let go!

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The ELF is a solar and pedal hybrid vehicle powered by you and the sun.

“The most efficient vehicle on the planet”, it is a revoluIon in transportaIon and gets the equivalent of 1800 MPG. ELF SOLO $5,495.00 The ELF body is made from a rugged ABS composite called Trylon that protects you from the elements and helps you stand out in traffic. It now comes standard with 100 W solar panel, Dynamic Dampening front suspension, EZ Ergonomic sliding seat and a sturdy deck lid and bulkhead, for addiIonal security and cargo capacity.

ELF 2FR $5,995.00 What could be more fun than riding your ELF? Sharing it with a friend, of course! The ELF 2FR CoPilot allows a passenger (or a pet or 2) to ride along with you, seated on a comfortable padded motorcycle seat behind the driver’s seat. A separate lockable cargo compartment behind the passenger seat is handy for carrying those extra items, and a CON-Pearl® floor adds safety for your precious cargo, as well as a quieter ride and extra storage.

Organic Transit’s TacQcal ELF 2FR CoPilot two-seater gives you the tacIcal advantage for community policing, events management, corporate and academic campus maintenance and grounds, and any situaIon where you need to all-day performance with heavy payload capabiliIes, comfort, visibility and more. The TacIcal ELF 2FR CoPilot includes almost every opIon available for the standard ELF and allows a passenger to ride along with you, seated on a comfortable padded motorcycle seat behind the driver’s seat.

The TacIcal ELF 2FR Limo includes almost every opIon available for the standard ELF and allows a grown passenger or up to two children to ride along with you, seated on a comfortable padded bench seat behind the driver’s seat.

Stress Caused By Daily Discrimination Linked To Health Problems!

Nearly seven in 10 Americans experience some form of discriminaIon, and that discriminaIon can contribute to higher stress levels and poorer health, researchers report.

The online poll found 61 percent of more than 3,300 respondents reported daily discriminaIon, such as disrespecvul treatment, receiving poorer service than others or being threatened or harassed.

Copyright HealthDay News. All rights reserved.

And nearly half of those surveyed said they had experienced major discriminaIon, such as unjusIfied quesIoning or threats by police, unfair treatment when receiving health care, and being fired or passed over for promoIon at work.

“It’s clear that discriminaIon is widespread and impacts many people, whether it is due to race, ethnicity, age, disability, gender or sexual orientaIon,” Jaime Diaz-Granados, execuIve director for educaIon at the American Psychological AssociaIon (APA), said in a news release from the group.

“And when people frequently experience unfair treatment, it can contribute to increased stress and poorer health,” he added.

The survey was conducted in August by Harris Poll on behalf of the APA.

Blacks were the most likely to report discriminaIon. More than three-quarters of black adults reported daily discriminaIon, and nearly two in five black men said police have unfairly stopped, searched, quesIoned, physically threatened or abused them.

Black, Asian, Hispanic and American Indian/ Alaska NaIve adults cited race as the main reason they have faced discriminaIon, the researchers noted.

Even the anIcipaIon of discriminaIon can cause stress, the researchers added. Thirty percent of Hispanics and blacks who reported regular episodes of discriminaIon said they feel they must be very mindful of their appearance to avoid harassment or get good service.

Poor health was linked to stress in the survey.

Twenty-three percent of adults who rated their health as fair or poor had higher stress levels, on average, than those who said they were in very good or excellent health.

Groups of people with higher stress levels included Hispanic adults, younger adults, women, people with disabiliIes, and those who are lesbian, gay, bisexual or transgender.

“Stress takes a toll on our health, and nearly one-quarter of all adults say they don’t always have access to the health care they need,” Cynthia Belar, the associaIon’s interim chief execuIve officer, said in the news release.

“In parIcular, Hispanics — who reported the highest stress levels — were more likely to say they can’t access a non-emergency doctor when they need one,” Belar said.

“This year’s survey shows that certain subsets of our populaIon are less healthy than others and are not receiving the same level of care as adults in general. This is an issue that must be addressed,” she said.

POWER

Season 3 coming up soon!

This Chef Could Live Anywhere.

This is Why He Chose One of Chicago's Roughest Neighborhoods.

By Ari Bendersky for ChicagoBusiness.com

Arfcle first appeared in Crain's Chicago Business March 18, 2016

Six or seven days a week, Erick Williams leaves his two-story, redbrick single-family home to head to his job as execuIve chef of MK restaurant in River North, the kind of place that hosts estate wine dinners and offers $79 tasIng menus. He gets there in his new Chrysler 300, driving by a mix of restored graystones and empty lots where dilapidated homes sat before they were demolished by the city.

This is Lawndale, one of the city's poorest and most dangerous neighborhoods. It's also where he lived unIl he was 9.

Williams, 41, knows that his neighborhood, which he returned to in 2007 and where he bought a home as well as nine rental properIes, is dangerous. But he says he minds his own business and people tend to leave him alone. He has seen fights break out on the street, but the violence generally is directed only at the people involved in the fight.

Lawndale is a food desert, so he and his wife, Tiffany, the principal at Catalyst Maria Elementary School in Chicago Lawn, do most of their grocery shopping elsewhere.

His car has been vandalized and, yes, he has a home security system.

They have a nice backyard and, when Williams fires up the barbecue and his neighbors are outside, he'll invite them over for some food and drink.

“I could move anywhere I want, but if everyone who has resources leaves the neighborhood, it wouldn't have any resources,” Williams says. “My wife and I are successful, and I think it's necessary for people who are successful to be in the environment to help offer a glimmer of hope.”

For a Ime, it did not appear Williams would be successful. When he was a teenager living in AusIn 5 miles northwest of Lawndale, he sold drugs, had brushes with the police and was arrested. He declines to give details other than to say his parents feared they were losing him to the streets. He emerged from that five-year period with a desire to change his path and began taking classes at Wright Junior College.

But it was one day in 1996 that changed his life. He was walking down the street when he passed a man sweeping in front of Hudson Club in River North. A voice inside his head told him to ask if they were hiring. He kept walking, music pulsing through his headphones. Williams heard that voice two more Imes before turning around to inquire about work. He met the owner, interviewed and got a job at the now-shuGered restaurant. For two years he worked the salad and appeIzer staIons, compeIng for a chance to work the pizza staIon. A>er a brief sInt at the HyaG Regency, he landed at MK, where owner Michael Kornick gave Williams a shot. That was 1998.

“I used to be hesitant to talk about my past because I didn't want to give people the room to think all people of color had a blighted past,” Williams says. “I didn't want to be categorized, but then I started to noIce that my own agenda was hindering a bigger agenda—to show kids they could avoid obstacles. I wanted to help kids so they could hear stories they could relate to.”

Williams gives back by working with the homeless and with local kids, showing them they have the potenIal for a beGer future.

“I came from a hosIle environment and had to pay aGenIon to everything around me every day,” he says. “It was loud and chaoIc, like a kitchen. I learned how to take life skills and turn them into knife skills. That's the connecIon between me and these kids. It has to do with your thought process when you're under pressure.

That's where success really gets tested. No one nails it every Ime, especially these kids. I feel like it's my job to get the damn story out.”

That mission led Williams to start working with Embarc, a local high school program that helps inspire low-income kids to strive for high school and college success. He also worked with kids from CSW Career Academy when it was in Lawndale (it has since moved to the Loop), enabling them to spend Ime cooking in the MK kitchen.

Then a group from Englewood approached him to mentor their kids as well.

So one day in 2013 Williams invited 40 students from Englewood to MK for a meal of roasted chicken and potatoes, sauteed spinach and Caesar salad prepared by the eight CSW kids from Lawndale. The Englewood group leaders told Williams he couldn't have kids cross gang boundary lines, but Williams didn't buy it.

“We took kids from two very similar neighborhoods, from two sides of town, provided a meal and, at the end, those kids were hugging each other and posIng Facebook pictures of each other,” Williams says. “Each side realized where the other was from. They asked (each other) about what schools they went to, (and) boundaries started gekng li>ed. They told them the food was good, thanked them, and that turned things around. The tension was absorbed through the acIon. There is nothing that can't be solved over a meal if you have the paIence to solve it.”

That experience led Williams and his wife to chaperone 16 kids from Embarc on a trip to New York last year, where they visited the Empire State Building, United NaIons and the 9/11 Memorial. They ate at nice restaurants and aGended a forum at the Black Entertainment Television offices.

“The trip to New York was an amazing journey that has helped me understand the definiIon of success,” said Karolina Peza, 16, a student at Chicago Academy High School in Portage Park. “(Williams) inspired me to work hard in school and (made me see) that I can do anything I want in my life. He explained how he stayed dedicated to what he loves. That moIvates me to follow what I love.” The Williamses will lead another group to New York in April.

“Folks like Erick are telling kids they belong,” says Imran Khan, CEO of Embarc. “It's a very important statement, especially in the current poliIcal climate. (Adults) take the Ime to spend with them. That message of value, and belonging and wanIng is the most important thing to be said to our kids.”

Beyond working with kids, Williams donates money and Ime to Franciscan Outreach and Israel Mission Temple Church to help feed the homeless.

He donated some of his winnings from an appearance on Guy Fieri's “Guy's Grocery Games” on the Food Network to help the church, which inspired regular diners at MK to make donaIons to the church and help feed the homeless.

“When (many people) hit a level of success, they leave their past behind; Erick always knew he would stay put,” says former restaurateur Ina Pinkney, a friend.

Williams, whose wife is expecIng, says he's commiGed to staying in the neighborhood, where the median household income is about $23,000, according to the Chicago Metropolitan Agency for Planning.

“There's beauIful architecture (and) amazing parks that have recently been restored . The rec centers are preGy awesome,” Williams says. “So even though the funding in the community isn't like in other places, people recognize what's in place and they're commiGed to helping rebuild the neighborhood,” he says.

He conInues, “It feels like I have a purpose every morning when I wake up. I don't know if I would get that same response in a community that is overflowing with resources. I love (Lawndale's) grit, not the violence or the social discomforts, I mean grit—that despite people not having access to things that are readily available in other communiIes, there are a lot of people who work their asses off to give their kids the best they can. With the same energy, they could pick up and move, but they choose to stay.”

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About the Book

In this long-awaited memoir, illustrated with over 100 never-before-seen photos from his personal collecIon, the groundbreaking record producer chronicles his struggles, his success, and the celebrated arIsts that made him a legend.

Over the last twenty-five years, legendary music producer and record man LA Reid—the man behind arIsts such as Toni Braxton, Kanye West, Rihanna, TLC, Outkast, Mariah Carey, Pink, JusIn Bieber, and Usher—has changed the music business forever. In addiIon to discovering some of the biggest pop stars on the planet, he has shaped some of the most memorable and unforgeGable hits of the last two generaIons, creaIng an impressive legacy of talent discovery and hit records.

Now, for the first Ime, he tells his story, taking fans on an inImate tour of his life, as he chronicles the fascinaIng journey from his small-town R&B roots in CincinnaI, Ohio, and his work as a drummer to his fame as a Grammy Award-winning music producer and his gig as a judge on the hit reality show, The X Factor. In Sing to Me, Reid goes behind the scenes of the music industry, charIng his rise to fame and sharing stories of the countless arIsts he’s met, nurtured, and molded into stars. With fascinaIng insight into the early days of arIsts as diverse as TLC, Usher, Pink, Kanye West, and JusIn Bieber, his story offers a detailed look at what life was like for stars at the start of their meteoric rise and how he always seemed to know who would be the next big thing.

What emerges is a capIvaIng portrait from the inside of popular music evoluIon over the last three decades. Part music memoir, part business story of climbing to the top, this beauIfully designed book, jam packed with photos, showcases Reid's trademark passion and ingenuity and introduces a mulIfaceted genius who conInues to shape pop culture today.

The! Grammy winner’s televised quest to find the next big female group ! will premiere!

April 5th!

By Gail Mitchell, Billboard.com

BET and Kelly Rowland have now

locked in the Itle and premiere date for the singer’s televised quest to find the next superstar female group. Chasing DesIny will premiere on April 5, 2016 (10 p.m.-11 p.m. ET).

As a card-carrying original member of DesIny’s Child -- ranked by Billboard as the No. 3 girl group of all Ime --Rowland knows a liGle something about the dynamics behind a successful act. As does award-winning choreographer/creaIve director Frank Gatson, who will join Rowland as a recurring character on the 10 one-hour episodes comprising Chasing DesIny. In addiIon to his long-running associaIon with Beyoncé and Rowland, Gatson has worked with Michael Jackson, Usher and Jennifer Lopez. Rowland also doubles as execuIve producer of the Den of Thieves producIon, together with Jesse Ignjatovic, Evan Prager, Tim Weatherspoon, Danny Rose and Jason Sands.

Last Saturday a>ernoon (Dec. 5) in Los Angeles, Rowland and Gatson put a conIngent of hopefuls through their paces at Henson Studios. It was the third in a series of casIng calls, preceded by stops in New York and Atlanta. Repping key chapters in the diva songbook, candidates emoted their way through hits by Aretha Franklin (“[You Make Me Feel Like] A Natural Woman”), Anita Baker (“Sweet Love”), Whitney Houston (“I Want to Dance With Somebody”), Alicia Keys (“If I Ain’t Got You”) and Sia (“Chandelier”).

“We’re seeing rough cuts of diamonds right now.

That’s how I like to picture it,” says Rowland during a break between audiIons. “You can’t expect somebody to come in polished. And that’s the most exciIng part: being able to be part of that molding process.”

How did the idea for Chasing DesQny come about?

This was my and Frank’s idea. We were going to do this whether TV cameras were with us or not. We were going to have our own cameras. But a>er talking to Stephen (BET president of programming Hill), he said he’d like to be a part of the show. I was just happy that he saw how necessary a girl group is just as much as we do. Because there’s only only one out there now, Fi>h Harmony.

Why are girl groups sQll necessary?

One of the things I loved about being in DesIny’s Child was liGle girls seeing us travel together, sing together, talk together, hang out together. It shows camaraderie, friendship and to me that’s missing.

This is such a selfie-absorbed society. We need to

see more of girls gekng along. It’s not just about being an individual. You need friends to depend on.

And I need these young ladies to know that sIll exists. And if they can see that in a group… that is the ulImate goal.

What’s surprised you the most at the audiQons?

Just how many girls want to be in a group. Like today, I saw this one girl, who needs it. It’s not about for her talent as much as it is for her spirit.

That’s what DesIny’s Child did for me. My mom was a nanny and we moved from place to place. For me, being in a group was stability. That was something I needed in my world. So it’s not just about what we can possibly do for these girls but what these girls can possibly do for themselves -- and changing the rest of their lives.

From this point, what are the next stages in the quest?

This is the overall audiIon. Then the next stage is grooming, while also further narrowing down the number of females. We have so many right now, but it’s exciIng. And to be honest, we’ve been playing some of this by ear.

This is not orchestrated. It’s something we’re allowing to happen organically. That’s the way it should happen. We haven’t put a parIcular age on this, a certain look or sound. It’s just going to happen. And drama’s going to happen naturally, too. I remember the producers asking if I’m planning anything. I’m not planning nothing because the public already has that show. This is a real journey.

RUSH HOUR

THE TV SHOW When you ďŹ rst saw Rush Hour in the theater almost twenty years ago the last thing on your mind was the idea that this thing would be turned into a CBS series eventually. Well, that reality has happened.

Mixing the same racial, slapsIck and acIon-comedy together this show hopes to capture the magic yet again.

No word on whether the original actors will make a guest appearance or not. We’re guessing that will happen in a later season if the show sIcks.

Top 7 Ways to Get Student Loan Forgiveness in 2016

According to The Wall Street Journal, more than seven million student borrowers are at least 12 months behind on their loan payments. That’s a lot of people who are in default, a situaQon which leads to troubling and costly consequences down the line.

Fortunately, student loan forgiveness programs can offer cash-strapped students a way out. By agreeing to work in a very specific career role or meet other criteria, you can o>en secure total or parIal forgiveness of your loans a>er a set period of Ime.

Here are the top seven ways to score student loan forgiveness in 2016.

1. Work in public service

Federal Public Service Loan Forgiveness (PSLF) offers forgiveness of your remaining student loans a>er working in a qualified posiIon in the public sector and making 120 qualifying payments.

Qualifying jobs typically include government posiIons at the local, state, or federal level, nonprofits, and jobs that provide certain types of qualifying public services.

PSLF is perfect for borrowers who have their hearts set on a career in public service and want their loans forgiven a>er 10 years, regardless of how much they earn.

2. Sign up for an income-driven repayment plan

For borrowers who do meet certain income guidelines, and income-driven plan is another opIon to consider.

These programs include: Pay As You Earn (PAYE), Revised Pay As You Earn (REPAYE), Income-Based Repayment (IBR), and Income-ConIngent Repayment (ICR). These plans require you to fork over 10-20 percent of your discreIonary income for a period of 20-25 years, but lead to total loan forgiveness.

4. Join the military

Students who want to get through college with minimal debt can consider joining the military before college or once they graduate. Some branches of the U.S. military offer loan forgiveness programs, with the Army and Navy repaying the maximum amount allowed by law for acIve duty enlistments.

If full-Ime work for the military isn’t your style, you can join the NaIonal Guard and receive parIal or total loan repayment a>er six years of service.

While joining the military isn’t for everyone, earning money for college is a smart move for anyone who wants to earn a degree while providing invaluable service to their country.

5. Get your Perkins loans cancelled and discharged

Federal Perkins Loans may be forgiven for students whose careers meet certain criteria postgraduaIon. To qualify, you need to work in certain qualifying professions that meet a public need, serve in the armed forces, work in certain health care posiIons, or find qualifying work in a number of different careers that include everything from librarian to aGorney.

CancellaIon of Federal Perkins Loans is the ideal soluIon for anyone who has them and doesn’t mind working in high-need professions.

6. Seek out employment-based forgiveness

Depending on your profession, you could qualify for special loan forgiveness opIons that aren’t available for everyone. Some employment-based forgiveness programs include:

• Health Professionals Loan Repayment Program: This program helps healthcare professionals serving in the military repay up to $50,000 in loans per year of service.

• NIH Loan Repayment Program: Doctors who meet certain career guidelines and eligibility requirements can earn up to $35,000 in student loan repayment.

• Equal JusQce Works: This service provides a network of law schools that offer loan repayment assistance programs specifically for lawyers.

• Teacher Loan Forgiveness: This program is available for teachers who work in qualified elementary or secondary schools that serve mostly low-income students for five consecuIve years or longer.

7. Check with your state

Many student loan forgiveness programs are being created on the state level, as well. Mostly geared to teachers, doctors, lawyers, and those who work in the public sector, state programs vary by range and scope of forgiveness.

Examples include the New York City loan forgiveness program, which awards up to $24,000 for teachers who work six years in a authorized New York City Department of EducaIon school, and the Healthcare Professional Loan Repayment Program, which awards up to $35,000 per year for two years for healthcare professionals who work in rural and underserved areas of Washington state.

The Bottom Line

While these loan forgiveness programs usually require some sacrifice on your part, they can lead to the ulImate soluIon for any college-fueled financial crisis – complete forgiveness of your loans.

Always take special care to understand the commitment involved first. You might not like the idea of repaying your loans the hard way, but signing up for the wrong forgiveness program could also spell trouble. Some basic due diligence can go a long way towards ensuring you find a loan forgiveness program that fits your lifestyle and goals.

Andrew Josuweit is the CEO and founder of Student Loan Hero, a website that combines easy-to-use tools with financial educafon to help the millions of Americans living with student loan debt manage their student loans smarter. They’ve helped over 60,000 borrowers manage and eliminate over $1 billion in student loan debt since 2012.

AVE THE DATE

Beyoncé – The Formation World Tour 2016 Dates All dates, cities and venues below subject to change.

NORTH AMERICA: 4/27 - Miami, FL @ Marlins Park 4/29 - Tampa, FL @ Raymond James Stadium 5/1 - Atlanta, GA @ Georgia Dome 5/3 - Raleigh, NC @ Carter-Finley Stadium 5/5 - Nashville, TN @ Nissan Stadium 5/7 - Houston, TX @ NRG Stadium 5/9 - Dallas, TX @ AT&T Stadium 5/12 - San Diego, CA @ Qualcomm Stadium 5/14 - Los Angeles, CA @ Rose Bowl 5/16 - San Francisco, CA @ Levi’s Stadium 5/18 - Seattle, WA @ CenturyLink Field 5/20 - Edmonton, AB @ Commonwealth Stadium 5/23 - Minneapolis, MN @ TCF Bank Stadium 5/25 - Toronto, ON @ Rogers Centre 5/27 - Chicago, IL @ Soldier Field 5/29 - Detroit, MI @ Ford Field 5/31 - Pittsburgh, PA @ Heinz Field 6/3 - Boston, MA @ Gillette Stadium 6/5 - Philadelphia, PA @ Lincoln Financial Field 6/7 - New York, NY @ Citi Field 6/10 - Baltimore, MD @ M&T Bank Stadium 6/12 - Hershey, PA @ Hersheypark Stadium

By Rachel Handler for splash.sunQmes.com

HEBRU BRANTLEY: KING OF ARTS

With hordes of celebrity fans, high-profile exhibits and an ability to inspire hope on Chicago’s South Side, arQst Hebru Brantley is Chicago’s own superhero.

When we first encounter our hero, Hebru Brantley, he’s apologizing for the weather. It’s late June, and the 6-foot-8-inch Bronzeville naIve is in his Pilsen arIst lo>, where, despite several open windows, a loud fan and a lot of good will on Brantley’s part, the 90-degree heat keeps seeping in. “I’m gekng an aircondiIoning unit tomorrow,” he promises, wiping sweat from his brow.

If sIflingly hot, the space offers a revealing peek into Brantley’s brain: It’s filled with half-finished artwork that draws on everything from street art to figuraIve fine art to whimsical cartoons, piles of old Marvel comic books, hundreds of spray paint cans, Xbox games and a Michael Jordan WheaIes box leaning precariously against an empty Champagne bucket. In one corner, a giant sculpture of Fly Boy — Brantley’s signature character, who appears o>en in his work — dwarfs mulIple figurines of The Hulk, the iconic superhero who also makes a cameo in one of Brantley’s bicep taGoos. “He’s always been my favorite superhero,” says Brantley. “I’ve always been aGracted to the idea that everyone has two sides. And his raw power — he’s as close to a god as he possibly can be, but he doesn’t have the capacity to understand it.”

It’s not surprising that Brantley idenIfies with The Hulk, whose existenIal dilemma, while fantasIcal, is akin to the arIst’s own: How does a gi>ed man harness his talent to combat evil? Or more specifically, how does an arIst like Brantley stay true to his vision, achieve commercial and criIcal success and inspire hope in one of Chicago’s most blighted neighborhoods — and sIll make it home in Ime for dinner?

It’s something Brantley wrestles with o>en. Though the self-taught arIst, 33, has been painIng, sculpIng, drawing and making short films for nearly two decades, he’s garnered naIonal aGenIon only recently: Last year, he was the featured arIst for both Chicago Ideas Week and Chicago ArIsts Month; in 2012, Jay-Z and Beyoncé dropped $20,000 on one of his painIngs at Art Basel; and hip-hop heavyweights like Nicki Minaj, Lupe Fiasco and Swizz Beatz (who Brantley’s texIng with during our interview) publicly idenIfy as Brantley’s friends and fans. Currently, he’s showing two exhibits in Chicago — “The Watch,” an installaIon of 13 sculptures facing Lake Shore Drive, and “Parade Day Rain,” a series of painIngs and sculptures on display at the Chicago Cultural Center through Sept. 23.

But like any good superhero, Brantley is conflicted about the trappings of fame. He plays down his celebrity fandom (“It’s cool to be accepted by your contemporaries, to be able to vibe with them on that level, but I try to keep it to myself”), stays mum about most of his personal life (“It’s Hebru the arIst versus Hebru the man”) and is parIcularly concerned about being pigeonholed as the “the hip-hop arIst” or “the graffiI arIst.” “I don’t want to be a jack of all, master of none, but there are so many things within the realm of the arts that I want to do,” he says. “My intenIon is to make people happy when they enter a room of my work, to make them smile, make them feel good.”

One of Brantley’s recent pieces, designed in collaborafon with Artpentry for Soho House Chicago’s pre-launch party

It’s something Brantley wrestles with o>en. Though the self-taught arIst, 33, has been painIng, sculpIng, drawing and making short films for nearly two decades, he’s garnered naIonal aGenIon only recently: Last year, he was the featured arIst for both Chicago Ideas Week and Chicago ArIsts Month; in 2012, Jay-Z and Beyoncé dropped $20,000 on one of his painIngs at Art Basel; and hip-hop heavyweights like Nicki Minaj, Lupe Fiasco and Swizz Beatz (who Brantley’s texIng with during our interview) publicly idenIfy as Brantley’s friends and fans. Currently, he’s showing two exhibits in Chicago — “The Watch,” an installaIon of 13 sculptures facing Lake Shore Drive, and “Parade Day Rain,” a series of painIngs and sculptures on display at the Chicago Cultural Center through Sept. 23.

But like any good superhero, Brantley is conflicted about the trappings of fame. He plays down his celebrity fandom (“It’s cool to be accepted by your contemporaries, to be able to vibe with them on that level, but I try to keep it to myself”), stays mum about most of his personal life (“It’s Hebru the arIst versus Hebru the man”) and is parIcularly concerned about being pigeonholed as the “the hip-hop arIst” or “the graffiI arIst.” “I don’t want to be a jack of all, master of none, but there are so many things within the realm of the arts that I want to do,” he says. “My intenIon is to make people happy when they enter a room of my work, to make them smile, make them feel good.”

He aims to accomplish that through what he calls the “universal language”: comic book characters. For the duraIon of his career, Brantley’s been developing his own set of young superheroes — the Fly Boys and Fly Girls, inspired by the Tuskegee Airmen, the fabled group of black military pilots who fought in World War II. His goggle-sporIng protagonists star in “The Watch” as large, colorful sculptures lined up to represent “soldiers, people that are standing up to [things like] violence and hunger”; in “Parade Day Rain,” they’re featured in every piece. “I use these characters as a conduit to say whatever I want,” he explains. “It makes it a lot less harsh and more palatable. The fact is, I don’t necessarily know how to speak or jive well with every individual person — it’s easier for me to speak to them through these characters.”

As for what he’s trying to say? Much of Brantley’s work is aimed at children growing up amid the South Side’s gang violence and poverty, just as he once did.

“Kids feel like there are only a handful of ways out: selling drugs, being a rapper, being an athlete. To say, ‘I’m a black kid who grew up on the South Side of Chicago and I created this,’ that gives them another opIon,” he says. “When you travel through the South Side, the only art you see is Chester Cheetah, somebody selling kids a product that’s really terrible for them. I want to relate to those kids that have never set foot in a museum or seen art. … I want that to be my mission and my purpose.”

A>er some prodding, the modest Brantley admits to some progress. “Kids all the Ime say things like, ‘You’re my hero, I wanna be just like you when I grow up.’ ” At “Parade Day Rain,” “I saw all of these kids that got up to the Cultural Center on their own,” he says. “I’m watching them look at the work, digesIng it. And seeing me, thinking, ‘Man, he looks like us.’ ”

Hebru par&cipated in the highly an&cipated nine-day fes&val, Murals in the Market. The event took place in Detroit’s Eastern Market and featured over 45 ar&sts from all over the world. The fes&val was put together by Eastern Market Corp., Inner State Gallery and 1xRun. Hebru’s mural can be found on the corner of Russell and Adelaide and stands at 60ʹ x 28ʹ.

It’s not dissimilar from Brantley’s own origin story: Growing up in the 1980s, he channeled his creaIve impulses into compulsive comic-book reading, spray-painIng street art onto abandoned buildings with his friends (which he calls “the base of everything I do now”) and “taking apart my toys and reassembling them.” In high school, a>er his mother introduced him to fine arIsts (and current role models) Jean-Michel Basquiat and Keith Haring, art became Brantley’s refuge from the gangs outside. “It was just me, walking my a** home, doing homework, art and TV,” he says. “That was my day.”

In college, he sold hats and T-shirts bearing his designs, but wasn’t convinced he could channel his creaIve powers into a career unIl a good friend bought one of his painIngs for a significant sum. “I realized, ‘This is where my heart is,’ ” he recalls. That was in 2002. Today Brantley sIll holds Ight to that passion — and his healthy dose of arIst’s angst. “There’s so much more to accomplish,” he says. “I have so much that I want to say, and there’s only so much Ime. … I feel like I’m forever doomed to chasing the idea of the perfect painIng.” He pauses, then laughs. “I’m a happy person — I’m not like Snuffleupagus — but I just strive for greatness.”

Fortunately, Brantley has plenty of people in his life that help relieve that pressure. He’s a father to son Jayden, 11, from a previous relaIonship, and he’s parented his younger sister Shea since she was 9 (his mother and stepfather both died of cancer five years ago; he lost his father to cancer last month). “All of her friends and their parents, they’re like ‘You’re the strictest parent and you’re not even [Shea’s] parent,’ ” he laughs. In September, he’ll marry his longIme girlfriend, model Angela Carroll, whom he calls his “muse.” “She’s always inspiring me to be beGer,” he says, smiling.

‘The Watch’ exhibit, 2014 “It’s intended to be sort of an infecfous movement, something that can grab people’s aCenfon and say, ‘Hey, this is a problem that exists.’ The whole purpose of ‘The Watch’ is to draw your aCenfon to that elephant. Just sort of be in your face, be infecfous. It’s like a gang in a sense, or a cult, where you have one person convincing another person, and everyone’s signing up slowly but surely.”

"Keisha Girl Get Off That Phone, I Know You Hear That Thunder"

In that vein, he’s planning his next work, which he’ll start this summer. “I want to go through Englewood and just put art up, break up the space and the groupings of absolute nothing in hopes that it strikes a chord with one or two people in that community,” he says. And like a superhero plokng his next exploit, Brantley is keeping the details to himself. “It’s not even something I want to publicize,” he says. “I just want to do it because it’s something I’m close to. I want to give art to them as my gi>.”

Flynamic Duo

April 28-30

CHICAGO DRAFT TOWN

OUT.com presents Flower Power: 12 Dazzling Spring Looks

Flora Botanica

Jacket and pants by Tommy HilďŹ ger. Scarf by Hermès Photography by Mariano Vivanco. Styling by Grant Woolhead.

Market editor: Michael Cook. Prop styling by Todd Higgins. Groomer: Benjamin Thigpen. Models: Lucas, Taejahn, and Torey at Request Model Management. Adonis and Vince at DNA Models. Torin at VNY Model Management. Hamid, Daryll, and Carlens at Red Model Management.

Jacket by Dior Homme.

Shirt, t-shirt, jeans, and sneakers by Saint Laurent.

Tracksuit by Gucci

Jacket by Moschino

Shirt and pants by Topman

Jacket and scarf by Hermès

Shirt and pants by Original Penguin.

Shirt and shorts by Marc Jacobs

Cardigan and jeans by Saint Laurent

Suit, shirt, and shoes by Gucci

This Spring

Get Your Suede On! Chelsea Boots

IML

Memorial Day Weekend - Chicago

New DASOUL Underwear SPRING 2016 Model: Steven Johnson

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