Lush islands, lined in forests of towering palms.
Clear waters, lapping against pristine shores.
And enough adventures on the open sea
to keep anyone enthralled.
Š 2013 Islands Of The Bahamas
bahamas.com 1-800-bahamasÂŽ
Candace Smith is a native Philadelphian and graduate of Syracuse University (BA) and City University of London (MA). After spending a few years living in London, Candace returned to Philadelphia and continues to forge a career as a freelance journalist, writer, blogger, actress, and host. Besides interviewing intriguing personalities for Urban/Suburban Magazine, she is also currently contributing her knowledge and skills to various artistic movements, publications, websites, and podcasts such as REP Radio, AFFRM, Tinsel and Tine, and Hipolitics.
Matt Schmidt works as the Graphic Design Team Lead for Urban Suburban Magazine. Since he graduated from Virginia Commonwealth University in 2010, he has been designing various material, from logos to brochures, for clients within the Philadelphia area.
Dr. Irene Okech holds a PhD in Public Health and an MBA in Healthcare Management Policy. Her research interests are in Pediatric health outcomes, & Maternal and child health policies. A young and upcoming leader, she is also a spokesperson for the disparities faced by women and children in rural Africa. Dr. Okech is the co-founder of Imbako Public Health, an organization that seeks to allay disparities in healthcare and education faced by women and children in rural Kenya.
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Jennifer S. Matthews is a noted author, motivational speaker, and is trained as a financial coach. She is the author of the award-winning book 12 Ways to Put Money in Your Pocket Every Month Without A Part Time Job.
Kyle Leishear has been a Tech & Gadget enthusiast his whole life. Even as a child when he would break something he would try to fix it. That led him to a life of always trying to stay on top of the latest and greatest technologies and seeing how they work.
April Perry McKellar of The After 5 Lifestyle was established by myself, April. I call Philadelphia home and have a passion food and sharing it with others. I am not a chef, nor do I claim to be. I’m just a regular gal working a Nine to Five that loves to eat and enjoy food with friends and family.
Denise James is a seasoned journalist whose passion is telling stories that reflect people’s truths in empowering ways. Denise began her career at WGPR TV & Radio in Detroit. WGPR was America’s first black owned television station. There she hosted a live morning talk show, reported for the evening news and produced special segments focused on people and issues shaping the times. morning talk show, reported for the evening news and produced special segments focused on people and issues shaping the times. She has worked at network affiliate TV stations in Greensboro and Durham, North Carolina as well as 6abc Action News in Philadelphia. She has covered everything from education and celebrities to crime, politics and the Ku Klux Klan.
Publisher/CEO/Creative Director - George Clifford Blackmon Masthead Creation – Nouveau Concepts Graphic Designer Team Lead - Matt Schmidt Content Manager Stacey Martinez
New Business Development 215-878-3227
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gblackmon@urbansuburbanmagazine.com 215-878-3227
Contributing Writers
Candace Smith Glynis Tart Irene Okech Jennifer Matthews Magarita McKissick C Double R Kyle Leishar April Perry-McKellar George Clifford Blackmon Lisa Smith Morton Faith Fox
Contributing Photography Greg Tavares Lois Mauro Matt Schmidt
Editing
Lisa Smith Bridget Johnson–Stewart
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MoMac Media Services
Webmaster
Rhonda Alexander
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GUEST COMMENTARY
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urban suburban magazine.com Philadelphia 9
Education
15 Contribuition Toward Hygiene Promotion and Reproductive Health in Rural Kenya
Legal
28 Charged With Criminal Offence? Immediately Consult Your Attorney
Relationships
45 How to Get a Guy to Like You
Get Up and Move
NESSIE BLAZE IS SMOKING HOT Not only possessing beauty, Nessie also has brains.
27 Exercise Tips
Gadgets
47 Is Philly Technogeek Heaven MEET PHILLY’s NEW FRESH KINGS At first glance, it might appear that these men are an aberration but upon further review, this is not the case as they have surrounded themselves with a case of individuals that support and encourage nothing but excellence. 10 urban suburban magazine.com Philadelphia
ALL ABOUT SKIN As we transition out of the cold and into the warmth of summer, skin should be reflective of the properties of the sun.
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HEALTH
It Is Easily Done To Identify The Signs Of Diabetes Diabetes is usually referred to as a quiet condition because many individuals have it without even understanding it. It is essential that every person know the conditions and signs of diabetes to ensure that they can find medical attention as soon as they presume that they could have diabetes everyone must pay focus to what their physical bodies are attempting to inform them. Diabetic issues is frequently described as a quiet illness due to the fact that lots of people have it without also understanding it. It is important that anyone know the conditions and signs of diabetes to ensure that they can look for medical attention as quickly as they think that they may have diabetes every person ought to take note of what their physiques are trying to inform them. Among the most typical conditions of diabetic issues is the require to urinate much more typically. If you find that you are making more
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constant travels to the restroom, maybe as a result of diabetes. Due to the fact that when there is also much sugar in the blood the kidneys are no longer able to successfully able to filter your blood, this is. In order to attempt to weaken the glucose, your kidneys raise water extraction from the blood stream which outcomes in the need for more constant peeing. If you have been experiencing this, you ought to see your physician as quickly as possible. Improved thirstiness goes appropriately along with more regular peeing. As your kidneys are getting rid of increasingly more water from your bloodstream, you become dried. As you end up being dried you will experience boosted thirstiness. This is why increased thirstiness is also a hallmark sign of diabetes. You ought to consult with your doctor if you see that you are consuming additional and additional water without adjustments in your typical activity to account for the dehydration. Another typical sign of diabetes is inexplicable fat burning. Without insulin or with inefficient usage of thehormone insulin, the physical body is not able to process sugar correctly. This results in the physique having to damage down fat deposits and muscle cells for a source of gas for the physique. This lead to fat burning. This
symptom is much more recognizable with Type 1 diabetes. While it does occur with Type 2, it happens a lot additional gradually and is less noticeable. If you are much more worn out compared to normal and are experiencing a loss of energy, it could likewise signify diabetic issues. Every one of the cells in our physiques convert glucose in to energy. When the physical body is unable to make use of sugar correctly as a resource of energy, the cells are no more able to create energy, leading to a feeling of fatigue. Prickling and pins and needles of the extremities is likewise a timeless sign of diabetes; nevertheless, it does not take place at the origin of diabetic issues. By the time tingling and tingling occur, damage to the nerves has actually currently been done. This problem is also referred to as diabetic neuropathy. This condition typically develops when blood sugar level has stayed high for a period of a number of years. Neuropathy can be reduced as the diabetes is brought under command.
tors yet ought to they be linked with each other early and treatment sought for, the condition can be managed and taken care of well.
Obscured vision is yet another very early indicator of diabetic issues. Several individuals are frequently referred to their health care physician after an eye test shows that diabetes can be a concern. Diabetics are likewise a lot more prone to retinopathy, glaucoma and cataracts so it is vital to have regular eye examinations when identified with diabetes.
A solid desire to pee too typically is a particular symptom of diabetes. The condition is quite common. With diabetic issues, also much glucose or sugar remains in your blood. This gives the renal the additional job of filtering system and taking in the too much glucose. With the stress way too much for the kidney system, the excessive glucose and the fluids from the tissues are sent out to the pee. This triggers as well typically urination and could lead to dehydration. The additional liquids you consume to overcome your thirst, the additional you pee.
It is crucial that you see your physician for screening if you see any of the above conditions. Diabetic issues is a quite treatable illness, particularly when caught early before damages is done to the remainder of your body. This write-up will assist you recognize signs and indicators of diabetic issues.
If it comes together with unexpected weight loss, take note of unexpected pangs of hunger especially. Given that the majority of individuals lead an energetic life, tiredness and lethargy could be expected. Must the indicators linger also after a few early evenings, they need to be looked in to.
Leading Warning Signs of Diabetes - Diabetic Symptoms
A prickling sensation or tingling in the extremities is a diabetic person sign. The physical body of the diabetic is acting just like an electric motor denied of its vital oil. It is an indicator that there has been trauma to the nervous system as a result of prolonged degrees of high glucose. A number of extra diabetic person conditions are continual infections, slower recovery of cuts or wound, beclouded eyesight and drying skin.
Unless Diabetes has gotten to a severe stage, not everyone’s who struggle with it have diabetes conditions to show. There are people that could have indicators and indications discovered previously if you are careful and look into the information. One particular sign of creating diabetes are happenings of hypoglycemia or “reduced blood sweets�. This symptom occurs as an outcome of the existence of as well much blood insulin when compared to the amount of blood sugar and lightheadedness, sweating, shakiness in addition to the craving to consume are experienced. When a person who has diabetic issues appear to be quite safe, many conditions that arise are not evident to the patient, his household members and his friends. These symptoms may be really clear indica-
Numbness in the extremities: Poor blood circulation cause tingling in the feet and the hands. Often, it is an indicator of nerve damages created by prolonged consistent levels of high blood sugar. The diabetic experiences the pricking on the feet and hands as if somebody is doing it with pins and needles. It is required to understand that not all diabetics can obtain the indicator and conditions of high levels of blood sugar. There are some that have actually not met any sort of diabetic issues condition urban suburban magazine.com Philadelphia 13
Path Lighting
Self improvement tips that will help you realize your inner-self. Opening yourself up through meditation can be a powerful experience that leads to better and more positive results for you.
amount of noise and disruption. It will be hard for you to concentrate on your feelings if you are also having to deal with constant distractions. Next, silently talk to yourself and ask questions that will open up your inner self. These questions will give you an opportunity to ascertain who you are. The questions should associate feelings and pertain to things in your life, for example:
Sometime during your life, maybe as a younger person or even older, there’s going to be a certain point when you will have to make a tough decision. Not just an ordinary decision, but one that will affect your life and change it forever.
If one thing in your life stands out above everything else, then focus your questions and attention on that subject. Let your feelings come forward and if you end up being confused, concentrate your thoughts on the basic things that happen during an individual’s lifetime. Remember, nobody else will know your thoughts, be honest with yourself.
Who are you? What makes you different from everyone else? As we journey through life, many of us will receive some kind of self What moment in your life was the most happiest improvement advice from other people that seem to be successful and time for you? happy with their own lives. We may not fully appreciate or even acIs money the leading factor in your life? cept their advice, no matter how thoughtful their intentions might be. How do others influence your decisions? It’s also been suggested, even if the self-improvement advice is good, What have you always wanted to do, but never rely on your own judgments. took the chance? Often, the question still remains, how will you know which direction Which do you consider to be important in your life, family or work? to take or what are the best options for you?
There will also be many moments in your life when you feel alone, unsure of yourself and confused. At this point, some kind of self-improvement advice would probably be helpful, at least for pointing you in the right direction. The easiest self-improvement advice is something that countless numbers of people find helpful and when performed regularly, produces meaningful and positive results. It’s simply called meditation. If you’ve read any sort of history going back through the ages, many civilizations relied upon some form of meditation. From early Greek history through Roman expansion and on up through today, meditation has been used, not only by leaders and scholars, but by average people as well. To begin meditation, locate a place where you can have the least
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What do you want from life? That’s what your questions should help you to discover. Your answers will help you to interpret what you truly want from life. Meditating takes time and total concentration, something you will not achieve overnight. For some people, meditation is a simple process of their lives. For others, it may take some time to analyze and even discover certain feelings of satisfaction or dissatisfaction in their lives. That’s where this form of self-improvement advice can help you to understand and realize more positive results in your life.
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REAL ESTATE
Benefits of Real Estate By Nancy Suzan In your everyday life you might have listened about the real estate. Real estate is all about the selling and purchasing and even the lending of the lands, houses and properties. Now there are many people who are often interested in the investment stages of the real estate but they eventually turn off their minds as they are not much aware from the advantages of the real estate. Real estate is one of such sectors in the world that does not offer and harms and disadvantages and it is all the time filled with the benefits and benefits. In this article we will make you introduce to all such benefits from which you are often unaware. In the real estate investment the person gets the sole and just chance of increasing the financial level and money making in his or her account. It may also allow the portfolios to get much higher in height as well. Many people think that investing in the real estate would serve them with tremendous dangers but that’s not true anymore because this sector has been so far appeared to be much beneficial as compare to the other investment divisions in whole world. The person is given the full proof guarantee that he or she will never face any dangers or risk in the real estate investment. No matter that whether the property has been placed on a healthy land or the rough place it will eventually concludes with the higher rates of the land and finally it grants the profit to the person. In addition, if the person wants to get the loan 16 urban suburban magazine.com Philadelphia
from the bank then being the real estate investor it even becomes much easier and convenient for the person to purchase the loan much quickly. On the other side he or she may even get higher interest rates as well that is normally known as the profit of the land. The person is just required to choose down the most appropriate land that would increase the price rate in just one sight. Real estate investment can be undertaken in all the sectors including the commercial, industrial and even agricultural. If the property has been sold in the higher price than you can further continue to purchase some other fine-looking land at the same rate and can even sell it on the triple amount. In this way it will in the end increases your bank account with money. On the other side for making more know how about the investment stages the person can take the assistance from the real estate advisor who can carry out the functions much effectively and conveniently. On the whole we are sure that all such people who have the misconceptions about the real estate they would have gain much information now. So if you are planning for making the investment in the real estate then perform or and we are sure that this business would just serve you with success sand advantages. GO AHEAD NOW.
Tinman Creative Solutions Todd Inman is a writer/producer of web series and shorts films. He has a BA in English from Hampton University, Hampton, VA. He also was a standup comic primarily touring New York, New Jersey, and Pennsylvania. Known for his quick wit and extraordinary creativity, Todd uses his unique background and experience to develop his ideas. He was raised in a strong black family but he was equally shaped by being the first black to attend his elementary school. In essence, he learned to relate to people from different backgrounds which shines through his humor. Todd is the creator of the web series The Corporate Brother which is the first series set in an office with an black male lead. The series makes fun of racial stereotypes in an effort to break down barriers. People of all ethnicities enjoy the show. Todd and The Corporate Brother have been featured on WDAS Radio Philadelphia, WURD AM Philadelphia, WWDB Philadelphia, Main Line Times, I.D.E.A.L. Magazine, Ideal PR Magazine, Urban Suburban Magazine, YBP Blog, and Fox Brown Fox Blog, and Uriah Young’s Blog.
THE CORPORATE BROTHER
The Corporate Brother is a web comedy series about a black man being the only black in an office. Humorous, silly, and making a difference.
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Yancy Girl Productions
videos. Brennie’s love for acting has birthed roles in over two dozen stage productions and short independent films and commercials. Brennie continues to be a regular presence in the Philadelphia theatre scene and made her New York City theatre Yancy Girl Productions is a full-service independent multimedia production company dedicated to producing innovative and ground-breaking original and debut in 2011. A published freelance writer and poet, Brennie has also written many vignettes and short stories. published works for theatre, film, web and television. Founded by Brennie Tellu. Brennie Tellu is a native of Trenton, NJ born in Brooklyn New York to parents of West African heritage, who grew up avidly loving movies/television and always had a special talent for being able to quickly learn accents, memorize dialogue, songs, and choreography. The multi-talented actor and writer studied Radio/TV/Film at Rowan University in Glassboro, NJ and the Meisner Acting Technique with Lee Edward Colston II at PMTI in Philadelphia, PA. Brennie has always loved the entertainment industry. Since childhood, she has always been able to easily imitate accents and memorize the dialogue and choreography of her favorite films and music
Yancy Girl is a family of storytellers who want to help tell stories that will entertain, educate and inform diverse audiences on stage, television, film and the web. We believe that each production should leave an unforgettable and lasting impression. Visit Yancy Girl @ http://www.yancygirlproductions.com/
Temple Building Fitness Temple Building Fitness’s mission is to teach people to care for their bodies by providing personal training services, small and large group instruction, lifestyle and nutritional coaching, and motivational speaking services. Founded by Leslie Marant, aka “Coach Lez”. Temple Building Fitness was formed because of Leslie’s desire to help others learn to live fit and healthy lives. Temple Building Fitness’s motto, “Changing Lives, Reclaiming Health” is the byproduct of Leslie’s personal fitness journey. Leslie is a mom, lawyer, and fitness enthusiast turned NASM Certified Personal Trainer, Leslie Marant, shares information to help everyday people achieve and maintain healthy and fit lifestyles.
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Contact Coach Leslie at Coachlezm@gmail.com and don’t forget Change Your Life and Reclaim Your Health!
“Any book that helps a child to form a habit of reading, to make reading one of his deep and continuing needs, is good for him.” –Maya Angelou
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IF YOU WALKED IN MY SHOES By Gwynne Forester The national bestselling author of Blues from Down Deep and When Twilight Comes delivers a moving and powerful story, one that Robert Fleming says is “the one we’ve been waiting for... her best work to date.” At age seventeen, Coreen Holmes was an honor student and the recipient of a full college scholarship when she became victim of a vicious date rape. Fearing her father’s wrath, Coreen is sent to a relative’s house--with her mother’s consent--until she’s able to delivery the baby. A cruel woman, Coreen’s aunt emotionally and physically abuses her; relieved when the baby is born so she can finally leave her aunt’s home, Coreen gives the baby up for adoption and in her haste, knows nothing about the child--even its own gender. Thirty years later, as an adult, Coreen Holmes Treadwll is married and the mother to two stepsons; now head of a social welfare agency and an expert on the welfare of women and girls, she is distressed at the prospect of appearing a friendly witness before a senate investigating committee. Fearful that her past will be exposed--something her family knows nothing about--Coreen must deal with her past head on, before it’s too late.
When I Look In The Mirror... I See Greatness! When I look in the mirror is a beautifully illustrated book of a family and a little girl at the center who is showered with love and adoration in preparation for a life full of love, successes and greatness. This is the story of a little princess named Nnenna.
Natural Health for African Americans: The Physicians’ Guide by Marcellus A. Walker and Kenneth B. Singleton
The Real Nitty-Gritty Jil M. Ross Jil Ross created The Shenanigans Series™ as a result of not being able to find relevant, challenging and thought provoking books that featured African Americans, when my two children became interested in reading chapter books. All of the stories that I write are inspired by true events, and although the stories are told with humor, they’re also grounded in moral lessons.
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Image walking through time and space having the sense that you are not being understood or given the same opportunity as everyone else. Image knowing you come from a long linage and that the blood of Kings runs through your veins. What do you? Do you sit back and wait or create your destiny. Imagine if you consistently hear you can’t achieve some would have you believe that it’s true. Some would have you doubting your God given ability. Some would have you second guessing whether it’s true. You can’t do it. The fact is simply. Nothing is promised. Nothing ventured nothing gain. At first glance, it might appear that these men are an aberration but
upon further review, this is not the case as they have surrounded themselves with a case of individuals that support and encourage nothing but excellence. The common misconception is that all of our men are incarcerated, dead, uneducated or underachievers that is not the case with these talented young men. Guess what ? They are just the tip of an iceberg that tends to go unnoticed but sit back and recognize and after you finish reading about them in their various ventures and exploits you might just walk away with a renewed belief or hope, determination and a profound belief that not all men are the same. Some men truly are destined to be KING…..
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Todd Anthony A true rising actor who is making an immediate impact on the acting world by being featured in nine films to date. He has truly transcended the term “perseverance and a firm work ethic policy” into human form. Anthony’s ability to bring life to his character choice and the writers words has propelled him to great heights in such a short time. Todd has had the privilege to work with some of Hollywood’s finest actors, like Vivica A. Fox, Elise Neal in (Lord All Men Can’t Be Dogs) and megastar Will Smith, in (Men In Black 3). While making strides in film, He has also set sights on
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impacting the television world as well. Over the past few years, Todd was able to land various commercials and continue his pursuit into the TV sitcom world. In addition to film and TV, Anthony has also been featured in several stage plays and various music videos. Todd’s success as an actor is grounded in his ability to take direction well and allowing himself to be open to constructive criticism. Being a firm believer that “faith without works is dead”, he makes sure that he is always “ready”, so that he doesn’t have to “get ready”., Todd Anthony, a name you need to know, a name you WILL remember.
CURRAN SWINT Founder and a creative force behind Kings Rule Together. Founded and based out of Philadelphia,PA, Kings Rule Together continues to grow as a lifestyle brand that separates itself from the ongoing negativity in the world and media. Kings Rule Together started in November of 2010 as a way to promote positivity through fashion. K.R.T. strives for a culture built on positive change and unity, rather than adverse stereotypes. The K.R.T. movement advocates a powerful message: to have high standards for one’s self, respect for others, and the understanding that we are all Kings and Queens.
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Since the brands launch, it has gained attention from numerous celebrities including Marsha Ambrosius, Jaden Smith, 106 & Park Host Terrence J, Bow Wow & Miss. Mykie, NBA All Star LeBron James, Teyana Taylor, and the list goes on.
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SALIM WELDON Salim Weldon a Philadelphia native is the co owner and marketing director of Whimsicle. In this role , He strategically incorporates fruit pops, music, fashion, and art. Ultimately, promoting and creating a healthier lifestyle across the globe . Salim received his bachelor in Business Administration from Bloomsburg University . Prior to starting Whimsicle, Salim spent 5 years as a in class school counselor. As a strong advocate for children and a big believer in helping one reach there full potential in every aspect of life. Salim spends his time inspiring through motivational speaking and mentoring. He is very passionate about shaping today’s youth into tomorrow’s leaders.
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1. Whimsicle is made from all organic fruit. 2. Whimsicle T-shirts are available online here: http://mywhimsicle.com.
KEVIN SAVAGE Surely one of the most eye-catching faces to hit the runway since Boris Kodjoe and Tyson Beckford, Kevin Savage is quickly establishing his mark as a triple threat in the entertainment industry. As a Philadelphia native, the award nominated actor, model, and vocalist distinguishes himself with his unique look, explosive runway skills, and a soft, soulful voice that will captivate anyone who has a listening ear. Making his world debut on Feburary, 3rd with his twin sister, Artise, this unpredictable Aquarian was destined for stardom. Although, given up for adoption with his twin (a book in itself), there are no restraints to the spirit and character of Mr. Savage. His pure determination to avoid
becoming a statistic, and his sheer will to reach for the moon, has allowed Kevin to have worked with the likes of Jamie Fox, Christopher Mann and a host of other seasoned actors. His latest project “The Underground Kings,” written by Ski Dennis and executive producer Rick Hamilton of the Chicago Bulls, is highly anticipated to be picked up by a major network in the near future. Though Kevin is moving more towards film, he credits his diversity and skills to theater. After being nominated for best vocalist and actor in the 2009 off Broadway hit musical “Dreamgirls” in Williamstown, New Jersey, and training with Juilliard student, Lee Colston under the Meisner technique, Kevin’surban confidence levelmagazine.com as a well rounded suburban Philadelphia 27
actor has increased tremendously. As a model, Kevin is currently signed with MMA (Modeling Management Agency) in Pa. He has booked print jobs with GMAC, Villa and was one out of thousands to be chosen as a finalist for Campbell’s soup new national campaign “Go Faces.” His runway experience includes NYFW, Philadelphia Fashion Week, Boyd’s Menswear 2013, Moore College’s “Evening of Fashion 2013”, and many more. As a vocalist, Kevin is also a professional wedding singer and recorded a song he penned entitled “Lay You Down” in 2010. He has written well over 25 songs and is currently working on recording “On This Wedding Day” originally written for his sister’s wedding. Kevin’s respect for many entertainers has helped him stay motivated. His ultimate role model is Jamie Fox, Kevin states, “because Jamie didn’t allow himself to be placed in a box. He took advantage of ALL of his gifts and ALL of them got him to where he is today.” Kevin’s self made proverb is “ I never want to be the old man telling the story, I want to be the story the old man is telling.” Mr. Savage will soon become a resident of Atlanta, where he will have a key role as a character for the pilot of a reality t.v. show, while continuing to remain busy working on films and doing runway. Kevin states, “Atlanta is where I will explode into the next level of my destiny...the world will soon know me!”
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Exercise Tips - How To Exercise The Right Way By Marc R. Ouellette Exercise should be part of your lifestyle. There are many benefits of making exercise part of your daily workout routine. Please check out these helpful hints. Cardiovascular exercises are important for many reasons. Cardio helps the lungs and heart stay strong. Also cardio aids in weight loss by burning calories and sweating off pounds. I strongly recommend cardiovascular exercise in your workout routines. Another exercise I would add is strength training to the person’s workout routine. Strength training has many benefits that include building muscle and weight loss. Lifting weights is one of the best exercises you can do to get stronger and build muscle. It’s a must if the individual wants that ripped look. If the person is looking to boost their metabolism, then exercise will help. You can change your metabolism with weight training, cardio, aerobics, walking and anything that gets you moving. No matter what you read or hear there is no magic pill to boost metabolism. Just hard work and watching what you eat.
Eating the right foods is also very important. Proper foods aid in fueling your body for exercise. Without a healthy diet the person will not have the energy to put in a workout routine. The body needs protein and carbohydrates and good fats to stay healthy. Also after your workout it’s important not to eat junk food. I would not recommend you go order a big mac or foods that are high in fat. Chicken, fish and turkey are an excellent choice of foods for after exercising. I also like to drink a protein shake after exercise. Protein powder is not expensive, and can be mixed with almost anything. I like to drink water during my exercise routine. It helps in dehydration. I think people should drink water during and after exercise. It also helps in losing weight. If you are looking to lose weight drink lots of water. It is very important to stretch your muscles before and after you workout. For people who workout in the morning it is a must that you stretch your muscles. This will prevent injury and aid in muscle growth. Always think safety first and your body will reward you. Please make sure you do not overwork your body. Make sure that you get plenty of rest when starting an exercise routine. If you feel severe pain or muscle soreness, stop exercising and rest. If the pain does not go away ice the problem area and call the doctor. You know your body better than anyone. Take care of it. Exercising is the best thing you can do for your body. Follow the tips in this article to get the most out of the exercises you are doing.
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LEGAL
Charged With Criminal Offence? Immediately Consult Your Attorney by: Kontou Law
W
henever you are arrested or accused of crime it not only affects you but also your family, your present employment and future growth prospects. Therefore it is good and advisable to take a help from an experienced criminal lawyer, in case you have been accused of a criminal offence. Whenever you are arrested or accused of crime it not only affects you but also your family, your present employment and future growth prospects. Therefore it is good and advisable to take a help from an experienced criminal lawyer, in case you have been accused of a criminal offence. Simultaneously, it is also equally important that you do not give any statement to the police, until and unless advised by your attorney. This is because any statement can put you into a deeper trouble. You also need to ensure that you get a legal assistance, before cops file charges against you and record your statement.
Knowledge and Experience
Therefore in order to win the case for you must have a good and experienced criminal lawyer, in order to speak from your behalf. He would be able to help you in a number of ways by his vast knowledge and experience. In this regard some of the crucial points are placed below: 1. A good experienced lawyer handle your case in proper manner as he possess knowledge of all the finer details concerned with criminal law. 2. If you are not able to afford a good attorney then you can request the court to provide an attorney, who would fight the case from your behalf. 30 urban suburban magazine.com Philadelphia
3. A lawyer would represent you in the court of law and do thorough research concerned with your case. He also possesses knowledge of latest amendments and thus helps you in fighting your case more efficiently and aggressively. 4. At the end if you are proven to be guilty, then a good criminal lawyer would shorten the severity and duration of your punishment.
Lawyer Charges
The cost of lawyer varies from one lawyer to another and depends a lot on the length of experience. The overall experience plays a vital role in determining the cost. Similarly if the lawyer has won a number of cases, then it is natural that his cost of services will be higher. The other important factor is reputation. Reputation is vital and plays a dominant role in determining the outcome of the case. A good reputation sells lawyer up to great extent, irrespective of the specialization he possesses like family lawyer, corporate lawyer, intellectual property lawyer (copyright, trademark patent), litigation lawyer, criminal lawyer, real estate lawyer, malpractice lawyer, personal injury lawyer or any other specialization.
Finding a good lawyer
Whenever you got confronted with any kind legal trouble the one person who can help you is an experienced criminal lawyer, as he has got the ability to help you out. It is also good to discuss with friends, business acquaintances and co-worker to get good references. You list of credential should give top priority to the experience. Apart from it you can also take the help on internet, for finding a good lawyer. These are some of the things you must consider while hiring a criminal lawyer
November 15th, 16th and 17th, 2013 Performance Dates at the Clef Club of Jazz on the Avenue of the Arts
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Cars Advantages of scraping or donating old car By David Botham A few companies offer lesser cash for the scrapped car. As such it is always preferable to go to the rated agencies to get best value and deal for your scrapped old car. Whenever you think about scrapping your old car, the first thing that comes to the mind is where to get it scrapped. Every junk yard or scrap auto dealer company are not very reliable or trustworthy. A few companies offer lesser cash for the scrapped car. As such it is always preferable to go to the rated agencies to get best value and deal for your scrapped old car. The few of these rated agencies are available on top search engines, like google, bing.com and yahoo etc. There may be several reasons for scrapping your car. It may be not completely fit after damage occurred due to accident or you may be facing regular technical problems or troubles while driving the car. This could be the reason which may force you to scrap your car. Your old scrapped car might be occupying your precious space in your garage or lawn and at the same time might be causing environmental hazard. By disposing off your old scrapped car you can empty the block space occupied by your scrapped car and use the same for some other fruitful purposes, and at the same time earns cash from the scrap car companies. Even if your old car is in complete junk condition still the scrap car dealer pays you suitable amount of cash for the junk depending on the size of your and its metallic waste. You should understand that instead of throwing your old car to bins, you may go to the scraped car dealer for selling your old car and earn cash. By selling your old car you can earn tax benefit on the book value of your old car, and for this it would be better for you consult with your tax advisers. There are different norms and practice depending on state to state where you can claim such tax benefits. You can also donate your old scrapped car to NGO or other charitable organization who are engage in accepting as donation of old scrapped car. They arranges for free collection of old scrap at their own costs. The old scrapped car received as donation by them are either recycled or sold to the scrap or car junk yard. The cash realized are used for some charitable purpose. However you can still claim tax benefits on book value of your old car. Most of the time the old scrap car received as donation is sold in salvage auction to recover its salvage value. urban suburban magazine.com Philadelphia 39
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