The Roxanne Wars is a well-known series of hip hop rivalries during the mid-1980s, yielding perhaps the most answer records in history. One of the better battles was the one between Roxanne Shante & Sparky D called “Sparky’s Turn” (Roxanne, You’re Through).
Well now it seems Sparky is ready for another battle. She has once again jumped into a battle that is pretty intense right now. Check out the Diss track against @NICKIMINAJ AND @REMYMA exclusively on TheOfficialAO.comRead more
Curvy Chick Fitness Guide to Running. Your Heart Will Thank You Later.
by Celebrity Fitness Instructor “Charity Lynette”
Hello Everyone, A healthy heart is a very important factor in living a long life. Understanding how movement can change your life and reduce the risk of heart disease and high blood pressure, is an integral part of daily life. I really wanted to put together a guide to help everyone with beginning your running or walking experience. It is important to know even if you are not actually running, the same concepts will apply if you are power walking. So I will always be referring to both and point out the difference if needed. You still need proper footwear, apparel, etc. I really want to share with you some things that will help you get started with your journey.
If you are new to working out and running you may need to speak to a physician because, as much as you want to do certain exercises you may not be able to. You need to make sure you are cleared to participate in certain workouts. Especially, if you are over 40 and not used to working out or more than 20 lbs over weight.
Every great workout and new routine begins with the proper shoes. If you are not sure if the shoe you are in is good for you, then try your best to get to the closest Running Store. Even if you think you have the proper shoe it never hurts to make sure! Jack Rabbit is a great place to go because they do a gait analysis (watching you run) and record it so that you can see exactly what is going on with your feet. From that footage they can recommend the best shoe for you. Jack Rabbit is a great resource in general because majority of the staff are runners and get taught the technical breakdown of most shoes as well as running nutrition, apparel, and recovery options. Just remember don’t let someone recommend a shoe to you without watching and recording you running or walking.
You might think that you can just wear whatever while you run/workout but the truth is dri-fit is best. When cotton gets wet it stays wet and while you are running you don’t need clothing weighing you down. Same thing goes for socks, cotton socks can give you blisters while running you want synthetic socks that wick dry so your feet stay dry. Running socks also don’t lose their shape so they won’t slide down into your shoe the way cotton socks do when they get over stretched. I honestly thought some of running stuff was a bunch of hoopla until I tried it out myself. I literally cannot run in anything other than dri-fit clothing. Don’t believe me? do a test run in different material and see how it feels. Also be aware of temperature especially when working out in the winter. Keeping a running journal is helpful in the beginning. Keeping track of temperature and what you were wearing especially in the winter will come in handy when trying to figure out how many layers you need for what temperature.
Now that you are correctly fitted lets talk about actually running. Scheduling runs is going to be key to holding your self accountable. Now if you want to start running to add something different to your workout routine then how long you run won’t be as important. If you are not thinking about entering races then just run when you can but if you are going to enter a race of 10k which is 6.2 miles then you may want to think about a more strict running schedule. My piece of advice for scheduling runs is to try and carve out 3 days of 30 minutes to dedicate to running whether it is morning or evenings. I can testify to preferring morning runs. I personally can’t run with too much food in my system so in the morning I have much better results and no cramping. Try to be a little more realistic when starting any new exercise regime. Going from no days a week to 5 days a week is most likely not going to happen. Take your time and ease into it. As you progress in your running/walking cross training is going to be something that is essential to running. Cycling, weights, and even yoga are great components that you can add to the routine. Recovery is extremely important and you need to have adequate rest days. Foam rolling, stretching, and off days need to be incorporated in the routine as well. I have added the Couch to 5k training schedule this is the one I felt the most helpful when I started running. Couch to 5K is a program that help you go from an actual couch to a training schedule that will get you ready to run your first 5k which is 3.1 miles. Another helpful tip is to use your current ability as markers when to walk and jog. For example if you can only run/jog for 45 seconds at a time use that as a marker. So jog for 45 seconds and walk for 45 seconds or longer if you need to, but the key is to alternate from jogging and walking at your level for a period of time. This is also called interval training. When you can jog longer do so. If you are interval training a few days a week for 30 minutes those 45 seconds will lead to a minute, a minute and a half, and so on. Running is about your own progression no one elses. If you are a walker you want to alternate between power walking and a slower walking pace. Soon that power walking will turn into a jog, I promise you just have to keep at it.
A few key things to remember before you begin, first knowing why you are starting this is something you can reflect back on when you are feeling discouraged. Second, you are your own competition just try to focus on getting better and beating your own time. Third, find a way to keep yourself accountable whether it’s using an app or finding a workout partner. Try considering running/walking as an outlet and something your body needs and wants no matter how sore you may get vs a chore that you hate. Most importantly have fun and listen to your body. There is a difference from being sore and an injury. When knees and ankles are in long term pain or swollen that is something that should be checked out by a physician.
Good Luck with your journey and keep me posted with all your running activities highs and lows by using the hashtags #ccfrunners #curvychicksrun
ABOUT “LOVE THY NEIGHBOR”
Tyler Perry’s “Love Thy Neighbor” returns to OWN for its fourth season. A lot has happened since season one. Linda’s married. Danny’s married. Linda’s still pregnant, or at least she starts off that way. Drew is still in love with Danny. Sam is still in love with Danny, in a guy sort of way. And Floyd is still a pain in everyone’s rear end as the attitudinal restaurant host by day who moonlights as a landlord by night. It is against this backdrop that the laughs begin to fly as Hattie Mae begins to delve into every situation to meddle in it, complicate it, mess it all up, or in some cases, fix it… or something like that. This season opens with Sam and Drew desperate to fix their broken friendship with Danny. As the friends find common ground, Danny and Troy settle into married life. Troy seems to finally cement her role in first position as the wife, although not everyone is happy about it. Danny finds time for the others, but Troy is finally his priority. In dramatic fashion, as only “Love Thy Neighbor” could do it, the gang help Linda bring a new baby into the world. They help her literally. Mama Hattie saves the day as the infant is born in the most unlikely of places. Linda and Phillip are delighted as they settle down as happy parents of a healthy baby girl. As for Sam and Drew… well their lives take a zany, unexpected, and somewhat creepy turn. All in all… problems get fixed, lessons are learned, and as always love wins the day. Love Thy Neighbor Season 4 promises to be the funniest ever… only on OWN.
“Love Thy Neighbor” is written and executive produced by Tyler Perry. The series is produced by Tyler Perry Studios. Join the conversation on Twitter using #LoveThyNeighbor.
Tyler Perry Studios (TPS) was formed by actor and filmmaker Tyler Perry in the fall of 2008. The studio develops and produces motion picture films, in addition to drama and comedy television programming for the multi-platform U.S. television market. The 200,000-square foot studio lot is situated on the former Delta Airlines campus of more than 30 acres in the Greenbriar area of southwest Atlanta. The studio consists of five sound stages, a post production facility, a pond, a back lot, a 400-seat theater, a private screening room, and designated areas for entertaining and hosting events. Since its opening, Perry and the studio’s 400 Atlanta-based employees have been hard at work in production of over fifteen films and five television series, with over 90 total episodes per year. In 2015 TPS announced plans to expand operations with the acquisition of Fort McPherson, adding another 330 acres to create another major movie production studio lot.
Business and Community Leader to Be Recognized for His Contributions to Georgia’s Booming Film/TV Industries
Hello friends! My name is Symone Fairchild and I want to begin my very first post, blog, or whatever this might be (I’m soooo new to doing this type of thing) by introducing myself so you know who you’ll be conversing with in the future. Okay…here goes…I am me, first and foremost, and I will never under any circumstances compromise that, I am a woman, a mom to the MOST AWESOME 2 YEAR OLD BOY ON THE PLANET :), an actress, film and television producer and writer, a 2nd degree black belt in Wu-Shu (lifelong study), and I’ve worn about as many hats as you all can possibly imagine. In this crazy town called Hollyweird, you have to be multi-talented to survive, let alone prosper, so I’ve done all sorts of things, except the norm…wait tables or bartend. I have done everything from teaching martial arts, kickboxing, tai-chi and self-defense classes to touring the country taking down casinos as a card-counter.
Life has been quite exciting in L.A., but of course, it has been quite challenging too. I learned a lot and very quickly (with GOD’S blessings and leadership) and it took a lot of time, strategy, strength, and faith. It wears you down after a while and from time to time, you need a safe place to go for a strong dose of positivity and support. This is what my blog/post 🙂 is for. All of you can come here and vent, ask questions, offer advice, whatever, on anything…something you have read here, to something in your own lives, something you experienced out and about, to something you have read in the news. Whatever it is, this is the place for it. Feel free to let it all hang out! You will be met only with support, encouragement, and positivity. So, with that being said, all I ask is that you all understand that that is a two-way street. It’s okay if what you might need advice on is a negative issue, great…that’s mostly what we all need help with anyway, especially in our current cultural climate. But, I will only showcase responses from readers that are positive. I mean to lift people up here and make them feel comfortable.
I was reading the news last night and I saw a couple of stories that touched me, on in which I will share with you guys to show you that there will always be light in the darkness! Mia St. John, female boxing legend/5-time world champion/ex-wife of Kristin St. John, lost her son to spice a few years back. He was an extremely talented street artist who battled bouts of homelessness due to schizophrenia. In her grief, she decided she could not live without her son and was going to take her own life to be with him. On the very same day as her decision, she had a chance encounter with a homeless man who influenced to her to reconsider. As a result, she ended up opening a boxing gym in her son’s art space, in his honor, in Palm Springs. It is only for the homeless! Members of the gym say that it helps them escape their problems and offers them a place to heal! Who knew?! This is so awesome! I’ll bet she had no idea her life would take such a turn AND that the love and spirit of her son would live on and positively impact those in such need!
We all need a little help now and again. Please feel free to email me at firstname.lastname@example.org. As of now, I will be doing blog/posts every Monday and Friday. I will try to showcase as many submissions as I can (my blog/post is only but so long so bare with me please ;)! Have a wonderful rest of the day and know that you are never alone! Blessings!Read more
Katrina Walker, shares her captivating journey to success in her recently released book, UNBREAKABLE- The Katrina Walker Story, published January 2017. The effervescent authors highly anticipated story shares with readers her journey from humble beginnings to unrivaled success and the tumultuous path traveled to get there.
UNBREAKABLE provides audiences with an in-depth look into the soul of Author Katrina Walker and her unwavering courage to see her truth come to light. A teen bride and mother of four who faced abuse, poverty and homelessness; transformed into an astounding, philanthropic hallmark of success who has built and inspired all she has come in contact with. An entrepreneur since age nine; Katrina shares her tragedies turned triumphs with all of life’s peculiarities in between, in her personal story that provides insight into the joys that being UNBREAKABLE can bring.
An Entrepreneur, Motivator, Philanthropist and now Author, Katrina Walker has built multiple enterprises. A motivating life coach and speaker, Katrina founded the nonprofit BE (Blind Eye) Foundation. She’s established the renowned RainbowKidz Learning Center, multiple real estate holdings, a record label and state-of-the-art recording studio—all while becoming a self-made millionaire. For over two decades her philanthropic advocacy has helped turn hardworking individuals into successful business owners.
Purchase UNBREAKABLE- The Katrina Walker Story now at www.mskatrinawalker.com and learn more about Katrina Walker, her walk to success and how you can contribute to the BE Foundation to be an inspiration to others.Read more
Who is L Rucus?
What kind of music do you bring to the industry and how do you stand out from the rest? L is a hungry, hardworking, humble and above all talented artist who strives to be the best in whatever he does. Delving in both hip/hop and Rnb, L isn’t afraid to try new things and make a splash in the music scene. With a hip/hop soul and lyrics, blended in with smooth Rnb hooks and harmonies, L isn’t afraid to push the envelope on what it truly means to be an artist.
Tell Official AO about your story and what challenges did you have to go through to be successful?
Adversity facing a growing boy and a dying father. With a father suffering from Alzheimer’s, a debilitating disease which deteriorates the mind and stops old and new memories from being made, I suffered with finding a medium between a man for my family, but a boy mourning his father. Music was my escape and my focus to take my mind off of what stressed me on a daily. Rather vent and talk about it in a way that helped me cope.
What has been your biggest lesson in pursuing your independent music career?
Never expect someone else to do what you should be doing yourself. Its cool to depend on people, but never more than you depend on yourself. You should always be the first line of defense to any problem. The kobe to your lakers, or the Lebron to your Cavs. Team is important, but be your own star player.
Who are some music artists that you have opened up for and what are some of your biggest career achievements?
BIG KRIT by far was one of my favorites and best events as of now just because of how much i respect and admire him as an artist, as well as the feedback i received from that crowd when i was given my moment. It was really a night to remember.
How do you keep yourself motivated when it seems that all odds are against you?
By telling myself this is what i was meant to do, your so far than the rest, your more talented, you work harder, and above all, your family depends on you. If I don’t, who will? I refuse to let another man live my dream for me.
Before i release my next project titled “The long way home”, i’m planning to drop very soon my “F.I.I.R 2″(pronounced “fear”) mixtape. Which is an acronym for “Fxxx it, Its Rucus”. Its a compilation of the hottest songs of the year that i compiled into a project to showcase my versatility as an artist. Whether its an Rnb vibe, Lyrical exercise, swag rap, or something for the ladies. The project is without a doubt going to leave people saying “He can rap, and above all, he’s talented as hell”.
Are you performing live anywhere and how can we keep updated with everything that you are doing?
Currently putting together a list of events and shows to be announced, to stay updated check out the website at IAMLRUCUS.NET and follow all the social links to stay in the loop. Subscribe to the mailing list as well to be given any and all music and news ahead of time
Do you have any advice for the youth out there who only hears the negative feedback in pursuing their career and can’t seem to stay motivated?
How can you encourage them to see that their careers are worth it in the end? This isn’t a game, its a job. And like any job, you put in work, time, and effort to really get the best result. It’s not all fun and games, but if your serious and truly take your craft serious, you’ll rise to the challenge and stand tall. I always go by my very first verse as a way to keep me motivated. “You see this life is never guaranteed, so i choose to wake up from reality, and live my dreams”. -L.Rucus-
Do you have any shout-outs and where can we follow you on social media?Read more
Lauren’s dynamic “screen presence” and professional experience landed her a guest role on this major series, enhancing her already impressive resume, which includes such television credits as hosting WGo Network’s Whatz Going On TV (where she interviewed R & B megastar Ginuwine), and taking the stage at the VH1 Hip Hop Awards, as a presenter. In addition, Lauren’s diverse portfolio showcases her work with CubeVision Films, where she appeared in Fist Fight, and a plethora of music videos, among them leading roles in Cashflow’s Hey, Lover, Streetkings’ Customer, and a feature in DJ Webstar’s Party Girl. As a model, Lauren, whose career began a dozen years ago, shone brightly as a Brand Rep for Hershey Foods and Hardbody TV, and doing top-level gigs with Ecstasy Models.