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Helper-Research Paper On Obesity Pdf

rnHarriet experienced numerous hardships in lifestyle one particular out of many getting overwhelmed for not seeking to do employment that ended up not on the field and owing to that she would be sent dwelling conquer.

A different hardship would be her escaping slavery and leaving her family guiding. Harriet was torn just after her siblings had been bought to the level where she needed to escape for her self and to finally reach her goal of liberty. Harriet Tubman had escaped to pennsylvania in 1849, but independence was not adequate for her, she preferred far more and the extra she needed is freedom for some others as nicely these kinds of as her personal family members and mates on the plantation. rnDon’t squander time! Our writers will produce an initial “Harriet Tubman: Courageous American Abolitionist” essay for you whith a 15% low cost.

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rnHarriet Tubman was recognised for lots of excellent things, 1 of all those factors had been her use of the Underground Railroad where she was known as a conductor , a conductor is a particular person who leads enslaved african individuals to freedom. Then there is trend research paper topics au edusson free research papers on hurricane katrina pilots, these folks go down south to seek enslaved african people in america wanting to escape. The enslaved african americans wanting to escape to flexibility are regarded as passengers or even cargo.

rnrnKate Clifford Larson is an creator of three historic biographies. These biographies are: Rosemary, The Concealed Kennedy Daughter (2015) Sure for the Promised Land: Harriet Tubman, Portrait of an American Hero (2003) and The Assassinr’s Accomplice: Mary Surratt and the Plot to Eliminate Abraham Lincoln (2008). She has a doctorate in Record at the College of New Hampshire and has graduated from Simmons University. rnDon’t squander time! Our writers will build an original “Harriet Tubman: Portrait Of An American Hero” essay for you whith a 15% lower price.

rnShe had been a specialist at lots of museums that relate to the background of Harriet Tubman and The Underground Railroad. Larson has also been given lots of awards, just one currently being the Wilbur H.

Siebert Award for her outstanding investigate done on Harriet Tubman and the Underground Railroad. Certain for the Promised Land: Harriet Tubman, Portrait of an American Hero is the biography of Harriet Tubman which is instructed as a result of Kate Clifford Larson. During this biography, the existence of Harriet Tubman is unveiled.

This tale covers her everyday living in slavery, all the way to her number of past breaths and how her steps influenced life currently. rnAraminta Minty Ross (Harriet Tubman) was born sometime in the early 12 months of 1822 because like most slaves, she did not know her birth date. She was born on the Anthony Thompsonr’s plantation. Six many years later she is bought to Brodess and soon after a couple of more decades, she is employed out to other people who had been also abusive and cruel.

Involving 1834 and 1836, Araminta experienced experienced from an virtually fatal incident. She was struck over the head with an iron weigh when an owner was attempting to hit a runaway slave, but strike her rather. She endured from this accident the relaxation of her life. By 1844 she experienced married a man by the title of John Tubman.

In these many years she had taken on the name Harriet in honor of her mother, Mariah Ritty. After becoming marketed again, she fears this to be a repeating sample, so she ran away in 1849. rnrnHarriet Tubman: The Moses of Her Men and women and Her Wrestle for Independence The period of time of history top up to the Civil War was a person of turmoil and huge alter- politically, socially, and economically- in the United States. With the war on the brink, lots of influential folks arose in the course of this time of conflict to take a stand and voice their viewpoints. Throughout this period there was a particularly outstanding, if not the most well known, abolitionist girl by the name of Harriet Tubman.

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An Example Of A 200 Word Essay

If the CDS substantial quality consistency for all small business processes and things to do will development is getting produced pretty couple of mistakes. This ordinarily indicates that, CDS fees are saved, and greater reliability of the reaction velocity boosts.

Pace -‹-‹is stating ‘responsiveness of speed’ shorthand. This indicates that the exterior or inside purchaser requests a products or services,rnOur editors will support you deal with any mistakes and get an A !rnWe will ship an essay sample to you in 2 Several hours. If you will need enable more rapidly you can normally use our custom made producing service.

rnrnWH Smith was first established by Smith Household in 1792 as a newsagent, in then grew to become the firm with the name -œWH Smith- in 1828 and introduced the internet site WHSmith. co. british isles in 1999.

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This success totally growing enterprise opened quite a few retailers in Rails stations, Superior Streets, Buying Centers and progressively lost its revenue of £135m. The arrival of Kate Swann designed WH Smith to run as the financially rewarding firm in a 10 years. The success of her achievement is dependent on how she organized and worked in direction of her goal. Through this report there are several explanations associated to WH Smith-™s accomplishment making use of operation administration abilities by Kate Swann.

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rnDon’t squander time! Our writers will build an initial “Functions Administration in Organization – WH Smith” essay for you whith a fifteen% price reduction. rnOperation is the vital element of the small business which produces products and expert services. It requires in arranging arranging, managing an corporation operations.

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Organization without the need of a arranging will hardly ever be equipped to achievements in its company. According to the scenario, the good results of financial gain is based on the Procedure Administration, which includes a elaborate established of management activities associated in planning how resumes how to write they preferred to strengthen their profits organizing major, by slicing the prices. Kate Swann managed to achieve the concentrate on of turning WH Smith into a successful firm by taking into account of the operational management.

Following the rules of operation administration in an corporation will support the business to lessen the expense of items and companies and also in the indicate time it will help to raise the customer-™s fulfillment to the product or service excellent and the products and services. As the functions perform is responsible in merchandise and providers, it is essential to help the input and output to be delivered on time scale. Numerous enter such as capital, labor, and details need to be calculated in buy to attain desired outputs.

The part of procedure administration is to boost productivity which will help to strengthen the companies money and also to fulfill buyer-™s aggressive priorities. In the state of affairs it reveals that Swann has targeted the youngsters and as perfectly as younger females for stationeries this make the focused people to be happy as perfectly improve the revenue in WH Smith. The vital factors of Procedure managements are acknowledged as Company logic, Method idea. Kate Swann has recognized the small business logic in how to improve the revenue for WH Smith. She comprehended how to concentrate on the shoppers and raise the rewarding margin.

In her achievements we can see that she has slice the value persistently which is one particular of the component in organization logic.

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Pride And Prejudice Essays On Satire

In this portion of report, a in depth examine has been finished on Web Asset Benefit (NAV) of Mutual Fund.

How the NAV is calculated, its misunderstanding in the minds of investors, how significant it is for the get-togethers of Mutual Fund has been defined in this section of the report. Just following this section, there is a point out of Taxation in Mutual Fund. How Mutual Money are taxed and what are the tax-free of charge Mutual Cash offered in the industry has been talked about. This component has been discussed with illustrations, so as to make the investors comprehend, how they can be benefited with the obtaining of Mutual Funds.

The different terminologies in Mutual Fund particularly, SIP, SWP, ARP, AWP, and so on has been reviewed in this report. The final portion of the report reviewed about the hazards concerned in the mutual fund. The diverse techniques via which the dangers associated in mutual fund, has been discussed in this portion.

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Also mentioned are the advantages and negatives of shopping for a mutual fund. There has also been a comparison created amongst the returns that can be gained from mutual fund as compared with set deposit in banking institutions, in put up workplaces and investment decision in inventory marketplaces. rnA mutual fund is a car or truck to pool revenue from buyers with a assure that the money would be invested in a distinct method,rnrnSummary: Introduction The novel opens with an unnamed narrator recounting a educate journey by thesis statement in expository essay means of Iowa the earlier summertime with an aged buddy named Jim Load, with whom the narrator grew up in a small Nebraska city. The narrator recalls talking with Jim about childhood on the prairie, and then notes that although they both stay in New York, they you should not see every single other considerably, due to the fact Jim is often absent on business enterprise and given that the narrator doesn’t really like Jim’s spouse.

rnThe narrator resumes conversing about the practice journey with Jim by way of Iowa, adding that their dialogue stored returning to a female named Antonia, with whom the narrator had lost contact but with whom Jim experienced renewed his friendship. The narrator recounts that Jim stated writing down his reminiscences of Antonia the narrator expressed to Jim an desire in reading these writings. A few months later on in New York, according to the narrator, Jim brought a portfolio of writings about Antonia to present to the narrator.

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rnThe narrator adds that Jim, seeking to title the do the job, wrote “Antonia” across the front of the portfolio just before frowning and scribbling “My” before “Antonia. ” Summary: Chapter I As the narrative commences, Jim is 10 years outdated, recently orphaned and creating the excursion west from Virginia to keep with his grandparents in Black Hawk, Nebraska. He is touring in the firm of a farmhand named Jake Marpole, who is marginally more mature but who, like Jim, has minimal practical experience of the broader entire world. Further than Chicago, a pleasant conductor informs Jim that an immigrant household, the Shimerdas, are also sure for Black Hawk. rnAmong this Bohemian household, the only a single who speaks any English is Antonia, a youthful woman about Jim’s age.

After the educate reaches Black Hawk, Jim and Jake disembark, and one particular of the Burdens’ hired adult males, Otto Fuchs, fulfills them. Before departing for the Burden farm, Jim observes the Shimerdas planning to established off as well.

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The failure in management and sustainability of the small business with recommendations are also talked over in this report. Equally business and company stage tactics are talked over in this scenario review report.

The administration and noticing the organization-�s achievements based mostly performances is additional important than any other. Squander hunting approaches are procedures works by using are analyzed and concluded in this report.

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Stake holders are the genuine belongings of a lot of corporations. Lots of stake holders will hope in straightforward and rapid retus on their investments. The advantages of lean generation to the small business and stake holders have also been reviewed in this examine report.

There are quite a few problems in the administration significance thesis introduction examples superior paper survey monkey vs thesistools system of Nestle Company. The most important challenge is their electronic commerce due to the use of midrange computers. This fees further on their annual upkeep and cost-effective managements. The manufacturing sectors in different nations applied diverse software-�s to take care of and format data-�s.

Consequently, a 2. The major aim of this World-wide Enterprise Excellence is to standardize and manage data in all the nations around the world in a specified format employing SAP/s. This guarantees that all the NestlA�-�s Creation working with all around the entire world really should comply with the exact same treatments for production schedules, sales, billing, administration studies compiling, and monetary reports.

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The really ranked executives who were doing enterprise with Nestle Business have been commenced refusing to acknowledge the Globe guidelines. They assumed that this standardized technique will influence their business techniques. When the corporation tried out to make their administrators and executives to use the software quite a few range of orders and invoices are dismissed to use the equipment-�s, and those people had been started out to make via term of mouth. Therefore, the business had changed their deadline numerous instances by utilizing a system of World.

At past it has been determined that the corporation experienced no time to teach their aged staffs to put them into their new Criteria and equipment. It’s challenging to overestimate how considerably broadband adjusted the web.

Back when folks had to connect to the web working with dial-up, information traveled gradually, pages took endlessly to load and watching YouTube video clips, for instance, would have been difficult. Today’s inteet has been radically improved into a completely various creature. However, it has been a lot more than twenty decades, in 1996 (Telecommunications Act of 1996), considering that Congress passed a major laws for regulating the world wide web. Currently, five unelected bureaucrats, the Federal Communications Commission, acquire the accountability of regulating the Web, dec >Don’t squander time! Our writers will produce an initial “Web Neutrality In United States” essay for you whith a 15% discount. Net Neutrality is a principle that has been adopted for a long time. It asks Online Provider Suppliers treat all website traffic much more or less the similar on their community, which implies the firms whose wires and towers we use to accessibility the Inteet, can’t block or gradual down details from certain web-sites or apps.

They cannot make special specials to shift specified knowledge alongside more rapidly than everyone else’s. Inteet written content vendors, like Facebook, Google, and Netflix like Inteet Neutrality mainly because it means that even if some of their products, like streaming video clips, take up a ton much more bandwidth than other folks like e-mail, World wide web Support Providers won’t be able to demand them extra for having all that data to our phones and personal computers.

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Academic Help-Why Be A Nurse Essay

It has revolutionised the fashion in which sure enterprises market their items and the advent of social media features the potential to […]rnWhy is it critical for an intercontinental marketer to research tradition? Outline the most important procedures obtainable for enterprise cultural evaluation? In which the moment entrepreneurs of products or providers may perhaps have qualified buyers only in their domestic marketplace, the globalisation of the enterprise ecosystem via enhanced know-how, reduction in trade limitations and emergence of substantial multinational businesses […]rnIntroduction The American Marketing Affiliation (1960, pp.

They stated that a brand was “a title, phrase, indication, symbol or style and design, or a blend of them, supposed to detect the goods or companies of one particular seller or group of sellers and to differentiate them from those […]rnThis essay will present an examination of some of the reasons for the industrial success of the current motion picture “The Starvation Video games” a film that generated $155m in ticket revenue in the US by yourself (LA Moments, 2012). One particular of the important things to do of the advertising and marketing purpose is to undertake environmental analysis in get to think about […]rnThe Impression And Good results Of Purchaser Partnership Systems: A Scenario Research Of T Cell CRM Advertising Department one. ” Increasing industry share for any enterprise depends on the toughness of their means to […]rnIntroduction There are a amount of variables that compel businesses to trade and market place their products internationally. For instance, international advertising enables corporations to (one) increase their client foundation and marketplace share, (2) minimise their reliance on any one current market and (three) avail gains of becoming multinational brand (Buckley and Ghauri, 2004).

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In excess of the previous […]rnInternational Internet marketing Plan for London’s Ships one. Govt summary This academized report presents an inclusive worldwide promoting strategy which has been formulated for London’s Ships, functioning in the tourism marketplace of the British isles. The advertising strategy primarily aims to produce awareness within its concentrate on industry relating to the products and solutions made available by the company.

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Criminal Law Murder The most really serious offence that Marion could be charged with is the murder of Spike and Toby.

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Homework Answers Math Homework Tips

The key resource of fund for the primary current market is the price savings of indiv >rnDon’t squander time! Our writers will make an authentic “Financial Market place Securities” essay for you whith a 15% discount.

rnRole of primary current market: In the primary marketplace, Organizations immediately interact with the traders. Organizations increase their new cash in the main market by means of community situation and non-public placements. The primary instruments of boosting funds as a result of primary sector are personal debt and fairness.

Sale of new securities is channeled via the main sector. Equally the corporate and federal government can raise their capital by the issue of new securities. In the key, marketplace the securities could be issued at face benefit, high quality or discounted. The major market makes it possible for the difficulty of securities in the two domestic and worldwide market (Pandey, 2007).

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rnThus, primary industry is the current market by which http://www.st14stationtaxis.com/?p=8276 the threat capital of issuing company can be circulated. There is no determination for the curiosity payment in this marketplace and payment of dividend is also not compulsory and can be paid immediately after satisfying all sorts of overheads.

Outlined shares give the advantage of the liquidity to the shareholders. In short, the key market place performs an critical part for the businesses. rnSecondary Sector: The secondary sector is the segment of the funds sector, which offers the next hand securities, i. e. securities which are now issued by the providers and have stated in the inventory-trade.

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In the secondary current market, the investors interact with by themselves.

The secondary current market also features the around- the-counter sector and the derivatives market. The secondary sector is also identified as Inventory Current market. The main devices of the secondary industry are fairness shares, protection receipts, governing administration securities, industrial papers and so forth. (Pandey, 2007). rnRole of Secondary Market: The secondary market place establishes the price tag and possibility of the issued securities.

It offers practical signals to each outlined companies and investors to act in the major market place. rnrnT Economic Information Technique Record of Tables. rnTable No.

Description Website page one Profits figures for the month of October 2013 4 2 Income figures for the thirty day period of November 2013 4 three Sales figures for the month of December 2013 5. rnDon’t waste time! Our writers will create an initial “Financial Data System” essay for you whith a fifteen% price cut. rnFigure No. Description Page one Product or service Facts and Charges six 2 Month to month Revenue Figures 7 3 Profits Bonus Calculation one eight four Revenue Reward Calculation 2 9 five Gross sales Bonus Calculation 3 nine 6 Income and Loss Account for Oct 2013 to December 2013 11 seven Far more information on Gain and Decline Account eleven. rnQuestion You are essential to produce a fiscal info system primarily based on a fictional corporation of your decision. The corporation will be a modest small business operate as a sole trading enterprise. The corporation sells a few merchandise to its shoppers using five self-utilized income people today.

The firm only has limited computing resources and you are necessary to establish the process working with Excel 2010. The firm-™s most urgent want is to have facts about the profitability of the products they provide the profitability of the destinations exactly where they are selling their goods and the performance of their salespeople. The corporation would like to use the program for forecasting and evaluation functions and thus expects it to be manufactured in these types of a way that info can be assorted and success calculated immediately. The enterprise-™s price tag listing is centered on a mark-up of eighty%.

The sales people acquire a compact primary regular salary moreover product sales bonus of 33% paid out a person month in arrears. Question 1 A) Publish a transient description of the company and the organization in which it is engaged.

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Gift Certificate

We want you in the world with us so badly, we’re continuing our work to make travel more affordable! Whether it’s for you or for your friend who really really needs to travel more, this gift certificate will certainly come in handy. Imagine how many packets of Top Ramen you could buy with the money you’re about to save! Go ahead, imagine it!

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Gesundheit! Fitness, Weightloss, Wine, Dessert and Clarity in Europe

While we borrowed “gesundheit” to mean good health when someone sneezes, it translates into health and fitness. Speaking of foreign countries and trasnlation, visit this article if you need to Professionally translate a document.

Why am I worried about gesundheit? Well because I barely made it to London, England on April 17th, before I had to jump on a plane to Vienna, Austria. Day one in Vienna I found myself in the gym at the Le Meridien dancing with my eyes closed to Tony Braxton and Loon’s “Hit the Freeway”. I had just finished weights and a bunch of other exercises and dancing was my reward to self for working out while on vacation in Europe. What was I thinking? I should be drunk off cheap wine or gin spritzers and stuffing my face with schnitzel!

Instead… Ich habe mich auf Reisen der Gesundheit verschrieben. (I was committed to health while traveling.)

When I missed my flight to London, I thought for sure my vacation started and stopped in that one moment. It was 4,000USD to change my premium economy ticket! That didn’t even include the change fee, smh.

I had carefully planned everything. I knew exactly what snacks I was bringing for Curry puppy and I packed all his food and snacks two days in advance and placed in the back of the X5. I checked with my nephew to see if the Trader Joe’s is still in West Hartford, Connecticut so I could buy his extras and I crossed him off my list. I was headed to CT so I can leave Curry while I chased clarity in Europe.

I woke up super early and packed my suitcase, Curry’s toys and bed in the car. As soon as I was about to leave, I let him outside to pee and he ran off to Charles’ house. Okay, I can dig. At 4am I didn’t want him running over to Trenton Place to Higgins’s house (his bestie), so him running next door was cool. Curry puppy was always trying to run off somewhere, it’s his little game he likes to play with mommy. A dangerous one at 4am. I got him back. Packed him in the car and I checked off him, my luggage, water, healthy bars for me to eat on the ride so I wouldn’t stop on the New Jersey Turnpike and buy junk. Check! Check! Check! It was the perfect pack.

I drove 6 hours to my sister’s house. I gallivant for a few days. Played electronic UNO with the kids ‘til late at night. Even decided since I had time on my hands I might as well get my hair done. Check!

Now, it’s super hard not to eat unhealthy at my sister’s house. Real Jamaican food being cooked here. Curry chicken. Rice and peas. Oxtail. Jeez. I feel like I’m in Jamaica for the first leg of my trip. Just pure yummy Michelle food. Resistance is low in Bloomfield, Connecticut. I went to Trader Joe’s and bought 4 cases of water to counteract any craziness. Check! It’s important to know I don’t practice deprivation. I eat. Weight loss happens regardless. Mainly because when I’m home I’m strict. I’m on vacation. Live a little. Check!

I was so relaxed. Then comes departure day. Or night. It was dark out. I woke up at 2am. Exhausted I just went to bed at 1am. Why won’t I sleep? Ugh. I woke my nephew up. We had to drive to JFK for my 7:55am flight. But as soon as I got up to leave, I knew. I knew I had forgotten my passport at my home in the safe, 6 hours away in DC. I looked at the time and I looked at my nephew and I wanted to cry. I had the whole weekend. I could have driven to DC and back, or even had my passport FedExed. Man, oh man. Alright. No point fussing. Let’s figure this out. How? Passport is required. I was screwed.

British airways didn’t open until 7am!!! Wtf. I’m definitely panicking now. Okay. Okay. Doesn’t matter. Life goes on. Two days of stress eating crap, I was sure I put back the 10lbs I had lost at my weigh-in at the weight loss center. All day and I barely drank any of the water I bought. I finally sorted it out and I got on a plane two days later and made a commitment to get my shit together. My weight loss shit together that is.

The point of the back story is nothing ever goes as planned. Life happens. You have to be prepared. I actually thought that in October when I jumped on this weight loss journey that being conscious of my emotional eating and my triggers would always make me prepared. Stress eating? No problem. I had it under control is what I thought to myself. I keep watching the weight drop because I was focused. First it was only diet and mind games for 3 months with light walking. Me and my trainer agreed to delay starting so I could ease my body of some of the weight so I am not discouraged by the workouts. I already hate the gym.

The idea was, if I felt too much pain then I would associate it with the gym and get discouraged, or plain whole STOP. Like I had done in the past. I was playing so much psychological mind games with myself. Shit I didn’t even need to do that when I was eating the food that put the weight on in the first place. Crazy, right? But clearly forgetting my passport and dealing with that stress and being in a trigger environment in Connecticut was too much to handle and I realized we are never fully prepared. It’s what we do next that matters. I was stressed because I needed this vacation – this thought trip. My soul yearned for it. And I had carefully and thoughtfully planned it. I had to go.

It was a photo from my family reunion that encouraged me to get moving. I’ve never battled too much with self-esteem so I never once looked in the mirror and saw an ugly face, but I definitely wrestled with what fat I would cut off and, where, if I could just take a knife and do it. I took one look at me in that pink dress in that photo and I realized that night I had to put on flip flops because my ankles were swollen from the 6-hour drive to Connecticut from DC. I also looked at the dress and my belly filled out so much of it I couldn’t wait around to have that heart attack most black people have in their 50s. While my face looked super young and people think I’m anywhere between 28 and 35, I was turning 43 that coming January and I needed to finally make a change.

In October 2018, I became super focused and I went to a weight loss center and lost 30lbs quickly. My joints felt good. I went to the trainer and we decided on one day a week. It seems like nothing but it has been so effective. I started to build a relationship with fitness that I hadn’t have in a long time. We are now at two to three days a week.

Bill Walker at Balance Gym in DC and I do weight training with kettle bells and resistance weights. He is the best trainer I’ve ever had. And I’ve had several. Sometimes I get through the time and I’m like that’s it? And he’s like well done. Now don’t get me wrong, Bill makes me feel like I’m going to die with every workout lol. But I say “that’s it” because for the first time I’m actually enjoying my workouts. I want to show up. I can only attribute that to Bill and his style of training. Never the seller, more focused on my care and my outcome. I have a left knee injury, a back injury and carpal tunnel in my left hand along with a strained right ankle from surgery. But Bill is so knowledgeable in joint and muscle pain that we would shift the workouts depending on what ailment I was having. It was a no brainer when I decided to sign up for a full 6 months of training.

I found my way out of Connecticut on an American Airlines flight and my first stop was London. I got to Heathrow late. I ate something light when I got to Misha’s. I slept the next day. Sleep is so important when you’re trying to lose weight and I don’t get enough of it so when I can, I do. I am naturally an insomniac. My thoughts and ideas flow better at night. This is either true or we insomniacs think so and have fully convinced ourselves of it :-).

I ate one boiled egg and a toast and salami for breakfast. The salami wasn’t the best option but I drank lots of water. Have to keep my ankles skinny especially after flying. My ankles always swell. Ugh. I watched a movie. Lounged and took another nap. Apparently, I was exhausted. So much drama with the airline and flight. I finally got up put on my gym clothes and decided to walk the streets of London and people watch. This is how I get my exercise when there is no gym. Getting my steps in. I actually love that about UK and Europe. Walking is so easy. And people are funny to watch. The pubs were already packed. It was a holiday weekend and they started early on that pint of Guinness.

The thing is, vacations and weight loss are not synonymous because we want to cheat. We have garnered this idea that being on vacation means we have to binge eat and stuff our faces with the worse foods. My goal was to taste everything. But I wasn’t planning on being stuffed. If I was stuffed, I couldn’t walk and I couldn’t people watch. What’s the point of being on vacation in a food coma? I actually like to see and explore the places I visit.

I made soup and festival for dinner and had a beer. I drank more water. The next day I was on a plane to Vienna. After getting sick on schnitzel I knew I had to be careful with foods in Vienna. Everything seems fried or processed into sausages. So, I made sure there was a salad or something light at every restaurant we dined, so I can have a healthy option. I drank plenty of water. I never shy away from desserts or alcohol but I’m not naturally a dessert eater so I don’t always indulge. But alcohol – definitely. Wine was cheap in Vienna and though not as cheap, gin spritzers were a “thing” and very delicious.

I told myself I had to work out at least once in every city I traveled to. With Misha, I was going to walk more than the average person anyway. We did over 12,000 steps a day. But I craved my Bill exercises. I went into the basement of the Le Meridien and was elated when I saw kettle bells. Great gym. I had my Bose headphones and I blasted some hip hop and rap and got to it. After my Bill reps I stretched. I was amped. Feeling good about myself I put on some hip hop and danced my ass off. I danced for another 20 minutes. I drank more and more water. In case you haven’t noticed, besides alcohol, I only drink water.

Misha and I walked so much I could hear the weight say, “I give up” and got off the next train stop before I could. We rode the train and walked everywhere. We went to Schöenbrunn Palace and got lost in the maze and even took unforbidden photos inside the palace. We visited the Jewish Museum and saw some amazing exhibits including that of Arik Brauer. We saw a horse show at the Spanische Hofreitschule Riding School and watched an opera, which left me singing “Nichola” the whole night. It was the only word I could remember since the language eludes me. We ate Art on a plate at the Pramerl and the Wolf in Roseau, Vienna. We took photos by the Hofberg Imperial Palace and we ate dinner at one of Vienna’s oldest restaurants. We had wine and downed calamari and mussels at Naschmarkt. We ate street food in Vienna City Centre. We did so much I can barely remember most of it. Like I said, I was with Misha and we did 12000 steps or more a day.

Misha went back to London and I went off to St. Julian, Malta. The first day was chill. Lazy and lounge. Malta was a breath of fresh air. Beautiful. View outside my balcony was to die for. I could retire here. The Mediterranean Sea looked amazing. Day two was sightseeing and walking. I ate whatever I wanted. No gym. And water was scarce. The water was not drinkable so restaurants don’t offer it up unless you buy. And I hadn’t noticed they didn’t bring any cause me and Kerina were drinking wine and beer. Malta was scenic. I ate rabbit (tastes like chicken), and we sat at the top overlook at City Lounge in Valetta and ate and drank and laughed.

Amsterdam was my reboot. First day we found a treasure right next to the hotel called Dragons Delight. Oat milk latte and avocado toast with scrambled eggs. This is too easy, I thought. Kerina worked out with me first day in the hotel gym, and we walked around Rembrandt Square that night checking out food, nightlife and coffee shops.

My fake henna tattoo from Malta got five Moroccan boys’ attention and I stopped so they could read the Arik Brauer quote I picked up at the Jewish Museum in Vienna. “There was never a manifesto, it simply” just “happened”. I added just to put my own spin on it. We chatted them up for a little bit. I exchanged numbers with one of them and carried on. He thought I was 24. The next day we did 17700 steps walking from our hotel in the Pijp to Museum quarter and Vondelpark. Once Kerina left I made sure I ate well and kept moving.

While I explored Amsterdam some more, I couldn’t give up my oat milk latte. I went to dragons delight daily. Partly because they serve breakfast all day. Yum! Jade, Luca and Jasom are super sweet. Jasom was always checking what else I needed. Jade and I chatted about her bulldog pups back in England, while I went on about missing Curry puppy. But Luca told me they made sure the freshest ingredients were on hand and had monthly specials. This month, I was lucky it was the smashed spicy avocado toast with scrambled eggs. Good healthy food, good hot drinks with non-lactose options like oat milk and good people. I couldn’t have asked for nothing more in the Pijp. Except on King’s day, I watched the orange clothes roll by on boats. I didn’t get caught up in the crowd, but I enjoyed the scenery.

Malaga, Spain was the final leg of my trip and I got there late. This city was mine to enjoy alone. I wouldn’t have had it any other way. The next morning, I hit the streets and committed to a Misha day filled with at least 12000 steps and more if I could. I was going to forego public transportation and use my Chevy two (feet). It was the home of Pablo Picasso. The history of the Moors. Food and wine were cheap. Museums were free. I was determined to see it all. My clothes felt looser and I knew my weight shifted for the better.

Weight loss is at the forefront, but it wasn’t going to trap me either. Not every person over weight eats unhealthily. My cholesterol levels are great. I started clean eating after doing an amazing program with Emmanuel Galland in NYC. Clean eating means my meals are generally wholesome. Whole Foods and Trader Joe’s have been my rock! My problem was always over indulging and emotionally eating, never eating crappy foods like fast foods or greasy foods.

But with any weight loss program, you have to be ready, and it has to be internal. It’s a quest that must be accomplished by you, and you alone can make it happen. What I’ve learned so far and still learning is that consistency is key. Staying on course no matter how discouraged and feeling defeated or giving up is not an option. Those feelings are crap. Rome wasn’t built in a day. Stay on course. Nothing is easy. Keep at it and DO NOT look purely to others for support. While there are resources out there, they are not for everyone; therefore, encouragement has to come from within. Be your own cheerleader. And celebrate every win. Even if it’s small. I celebrated a big (30lb loss) with a trip to London.

I drank plenty of water in Malaga. The perks of being a Marriott Elite member, whatever you ask for you get. They were nice enough to give me more than the 2 bottles per day and so I told them to keep it coming.

I flew from Malaga back to Gatwick and then head to Heathrow where I would stay one night at the Marriott Moxy. Small, efficient and totally eclectic this hotel was noisy. I actually booked it to relax from my trip. However, I walked past a food truck and into the hotel, which had a red carpet laid out and girls dressed skimpily, handing me champagne. Where was I? After checking in at the bar (yes, the bar), I went upstairs, showered, changed and came back down to party. Who needs rest? I danced and chatted all night with a lady from Holland. We listened to a live band with steel drums, watched calypso dancers gyrate hips with practically no clothes on, took photos with a snake, drank free alcohol and ate free food. I was exhausted and hoped I wouldn’t miss my flight back to New York, but getting my exercise through dancing was fun.

When I got back from Europe, I had lost more weight. I had found my clarity while drinking wine and eating dessert, yet still managed to work out and lose weight. I call that success! I’m not encouraging anyone who is trying to lose weight to eat dessert because if it is a trigger then you have to be careful. However, I encourage consciousness, plenty of water, sleep when you can or just rest, walking everywhere, stop often if that’s what you have to do to reboot and hit the gym if your hotel has one, and if you can. Even if it’s just 15-20 minutes of weight training or on the treadmill or bike. Bike if you’re in Amsterdam. And it is a vacation, so enjoy it. I never forego any alcohol. I had wine, whiskey and beer. Food sizes are naturally smaller in Europe anyway so for an American traveler, I was already eating less.

I’ll let you in on a little secret, Vienna was the first time I worked out alone in a gym without Bill. It was quite an accomplishment. It’s definitely a “win” to celebrate and I am very proud of the relationship I have been building with fitness. I celebrated this big win by dancing for 20 minutes (big smiles). I start yoga again very soon. Who knows, my next PR article might be a yoga retreat in Bali.

Whether you’re touring Europe or staying at home and trying to lose weight. Don’t let it define you. Carve out how you plan to do it. Take charge and go for it. Don’t be discouraged by any setbacks. Life isn’t perfect. No such thing. Don’t forget to live your best life. Always. And if you’re an insomniac like me – drink lots of water. Oh, by the way, if in one night you down a whole bottle of wine in Malaga, Spain because you thought it was so cheap, drink more water. And make sure your next trip requires passport. I always do. It’s how I get my clarity. Besides, it’s less fun if you go domestic 😊.

Travel often. Travel well. Until next time – Gesundheit!

Gesundheit! Fitness, Weightloss, Wine, Dessert and Clarity in Europe was originally published on Passport Required

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Safety In Kiev For Single Male Meeting Females

Services for the selection of mail order brides are available for everyone, and most importantly – at absolutely reasonable prices. That’s exactly why there are various?Nternet sites which were special in supplying you with Russian brides. That being said, many marriages stem from two people meeting through a website or an app. There are always plenty of mail-order brides online, so you can count on the communication at any time. Russian brides know how to cook excellent dishes. Make sure you’re not cheated on and ask one of the online managers of the online dating platform to check the profile of a woman you fancy. Many empowered people marry Russian ladies because they look very royal and charismatic. Russian brides have explosive personalities, and their behavior is hard to predict.

The lawyer, who was helping me during that time, said his daily cases were https://charmdate.reviews about helping so-called \”online brides\” to divorce their crazy American husbands. Do that as soon as you first see these Ukrainian women online. However, given a study concerning mail order brides, conducted in 1890 by criminologist Arthur MacDonald, this latter type of ad is unlikely to have swayed the typical woman looking to engage in such a mail-order relationship. For these reasons, above all others, we have dedicated ourselves to reviewing mail order brides websites in order to save our patrons from pain. It’s probably the same reason why you look for Russian brides online: a worthy soulmate is just not in the nearest vicinity, so the only thing left to do is to look elsewhere – at a dating website, for example.

The standards have therefore risen for Ukrainian women…they have a lot of choices. Men especially appear more attractive to women when they’re holding their arms upward in a “V,” reaching out to grab something, or standing in another expansive position. It is a big pleasure for Russian women to look tidy and well-groomed. She tossed her long fire-engine red hair and answered flippantly, No,” and, No.” Carlos (not his real name), realizing this was not the soul mate he had hoped for, spent the balance of the date” asking his companion to share what she knew about the mail order brides scam in Ukraine. This means that you have every chance of finding a foreign wife who will be faithful to you for the rest of your life.

That’s why it is such a popular option for Russian women to marry someone they found online, someone they genuinely like, and move abroad. It’s really easy to find a Russian bride online. Russian proverbs, sayings and quotes will teach you many apt observations made by Russian people, translated from ancient written sources, and borrowed from literature works. The issue with the local Russian men is that they have high expectations from their women while giving little back to them. There are virtually no Russian bride websites that offer their services completely for free. Russian women are renowned for strong loyal relationship’s and not just their outstanding beauty and intellect.

A mail order wives is basically a woman who advertises herself on a wife agency with an aim of getting marriage proposals from foreign men. When 100% of the female profiles on the website look professionally made, you don’t have a solid chance of meeting any real candidates to become your wife there. From her childhood, a Russian girl is taught to value her family and respect all family connections. The leading mail order bride websites garner up to 2.6 million visits per month. Russian singles love attention just as we men do. Therefore, try as much as possible to show her your interest and not think like a template.

Russian brides are faithful and respectful. You can visit Russia or, instead, invite your potential bride to your own country. The 27-year-old says she has moved from her home in the Russian capital to another city because she fears for the life of her baby. An autobiographical dark comedy about a gay boy growing up in the Soviet Union, his mail-order bride mother and their adventurous escape to America. You can always look for other ladies – luckily, there are plenty of them on the dating sites, and you can enjoy the communication with any of those beautiful girls. Research suggests that these concerns are warranted: According to a report by international anti-virus firm, Kaspersky, as many as one in three people are dating online, approximately 57% of online daters have admitted to being dishonest and about 55% have experienced some sort of threat or problem while dating online.

If you are lucky enough, you will definitely find your beloved Ukrainian woman. Russian ladies value sincerity in males quite definitely. As girls in the country are quite family-oriented, it’s not common for them to do something that will hurt or ruin the family. Today, brides picked out of online catalogues continue to arrive in the United States from Russia, Eastern Europe, Central America, and Asia. They chatted online and texted (constantly!) for two weeks, and he seemed like “a complete gentleman.” When they finally met in person, they were already in sync. This dating website is the best place to find a young and gorgeous bride from Eastern European countries, including Russia, Ukraine, and Belarus.

Safety In Kiev For Single Male Meeting Females was originally published on Passport Required

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How To Travel With No Luggage

I promise this is about travel. Stick with me. Sophomore year at Bethune-Cookman, I was sitting in Dr. Davina Jones’ Intimate and Marital Communications class, thinking about my then-relationship issues when Dr. Jones threw out a P. Diddy quote. Of course I’m paraphrasing, “I knew I was successful the first time I traveled with no luggage.” Of course Diddy was speaking about his actual multi-thousand dollar luggage set he no longer traveled with, but we applied it to intimate relationships, agreeing that when we are able to leave one relationship and enter another with no negative emotional baggage, we achieve the success we seek. I carried that quote with me since and have successfully moved from relationship to relationship, surely looking like a monster to the exes who wish I held on a bit longer.

Growing up in the projects, I believe in re-purposing and I’ll do so with this quote. As a self-professed world explorer and mental health advocate, I want the quote to mean we’re successful when we’re able to travel (as travelers, not tourists) without pain and hoping for a geographical cure to the thing attempting to eat our brain, but hoping for a deeper look into ourselves using the tools we pick up when we arrive. We must go empty handed, and come back full.

When we’re empty, we should also be open. Not necessarily to everything, but to those things that might water us, even if the watering is done through cracks. Go empty and remain open to those people, places, and things that make you question everything, then question them! Be open to watching your long-held beliefs flake and fall apart like a good baklava. Sometimes those beliefs are things that should have been burned with the luggage you threw into the fire.

Often, I speak about the difference between travelers and tourists and what I’m about to say may not be 100% accurate, but in my heart, where it matters, it is. Folk who travel to take their mind off stressful situations are tourists. They’re out there to look at pretty things, see how many cups of tequila it takes to drown their anxieties, and find some beautiful sand colored (black sand, white sand, brown sand) lover to help with the loneliness for just a few nights. When then tourists are packing to return home, all those things they put off for a later date come running into the room, jumping into the suitcase to not be left behind. The traveler goes with the open soul, ready to release what needs to be released and ready to receive what needs to be planted, but leaving no room in their carry-on for regret or negativity.

I’m a traveler. The world and the things it holds have filled me with unfathomable wealth and happiness. Each time I go out there these days, I do the necessary work to ensure I’m prepared for whatever is to come.

When getting rid of the entirety of the luggage seems impossible, consider downsizing. Take what’s absolutely necessary. If it was tangible, it’d be small enough to fit under the seat in front of you and still leave room for your feet. Congratulate yourself for getting the bag down to such a size. Celebrate that achievement. Once you arrive to your destination and get into the groove of living, you’ll look at those things and realize they, too, were unnecessary and promise yourself you’ll do better next time. And you will. If you end up taking a luggage with you then consider getting a few Luggage tags personalized just for you.

A Few Easy Things:

1. When you go, do not forget these four things: A. Respect B. Compassion C. Gratitude D. Passport

2. Set a healthy intention: A. I’m traveling because I was to learn more about ________. B. I’m leaving my soul open to receive whatever tools I need to help me ________. C. I want to be more present.

3. Journal. Write these experiences. You’ll look back and realize how far you’ve come and see how you navigated everything during that very difficult or wonderful time.

4. Meditate. I love it. You don’t have to, but I think you should. Stop believing meditation is about clearing your mind completely and understand you can meditate and let your thoughts run wild as they sometimes do. I use the Insight Timer App (friend me if you get it).

5. Hold tight to every lesson learned and apply everything that needs applying.

Find a way to burn the unnecessary and walk away from the explosion like you’re in a Michael Bay film. Then go to your flight.

How To Travel With No Luggage was originally published on Passport Required

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Sunday In Berlin, America Became Uglier.

We walked down Cora Berliner Strasse, hungry. It was a Sunday with a sky I felt I could touch if I stretched hard enough; a sky that reminded me of high ceilings in one of those churches that don’t make us feel so bad for only showing up at funerals. Under it, I was my skinny Black self in gray sweatpants and a bomber jacket and wool skully to protect me the German autumn weather and the rare cool breezes. Sofia stood beneath her Black hair and inside her autumn-shaded white skin and a lemon peel yellow dress and Chuck Taylors and we were working our way back to laughter after a somber visit to the Memorial to the Murdered Jews of Europe. We agreed we’d find a table at Schiller Backstube Deli to cure our hunger and give our tired feet rest. She insisted I left her pay. There was no argument from me.

We met on Bumble. I changed my profile to read more like I was some sort of nomadic charmer with hopes of finding locals or other travelers that used Britz 2 berth ventures which are a fantastic option if you want to travel in comfort,  to explore the city, see what the nightlife had to offer, and maybe even carry me home should I take one friend’s advice to try all the drugs and drink all the liquor I could find. She was happy to find someone who’d greatly appreciate her time and her hometown.

There we were, seated, drinking Fanta, her looking at me, smiling, and me, looking around the deli, appreciating the most basic of things like foreign travelers often do. “This is nice,” I said, knowing I’d never say that about a Deli in the states with the same décor. She nodded and asked, “How are you enjoying Berlin so far?” My head cocked slightly and my eyebrows raised. If this were poker, I’d certainly lose. My smile was something other than the happiness I’d shown all day and she picked up on it quickly. “What is it? You can be honest. I’m sure by now I’ve heard it all.” I hadn’t planned on lying, but I was going to beat around the bush for a bit. Fuck it, I thought. “I’m actually surprised,” I said. “My teachers all painted a pretty ugly picture of Germany. I didn’t expect Germany to be this beautiful and I certainly didn’t expect to people to be as dope as you.” She burst into laughter, suggesting this was something she hadn’t heard. “But why did you think it would be different?” Shit, I thought. More truth. “Well, given your history-“ is what I got out before she cut me off. “Oh! That. Yeah, it was an ugly time. Long before me, but listen, we’ve acknowledged that, apologized deeply, mourned, cried, and we’re moving forward doing everything we possibly can to never go back there. We go out of our way to make sure everyone feels welcomed here.”

I felt shame for a few seconds for even asking the question, then angry because I knew America would never acknowledge their role in any wrongdoings, especially ones that involved the enslaving and murdering of millions. “Thanks for sharing that. I feel the love here,” I said. I bit into my sandwich and thought about future travelers who will visit the America we’ll never truly have, wondering why the people they meet are so nice. After all, it is the country that stormed into the homes and workplaces of people the government felt weren’t deserving of decency, love, or happiness and put them into camps and their children into cages. Americans, like the Germans American television still so often portrays, stood idly by, watching many die while those who made the rules shrugged their shoulders. Those future travelers will wonder how Americans can call themselves “good people” if they allowed this to happen under their watch, and the person they’re sitting with at the deli will explain that it wasn’t all Americans and how they now do everything in their power to make sure it never happens again.

We walked and walked and talked only when ittra felt necessary. Berlin was beautiful that day, and according to the letters I receive weekly from a friend who broke his American lease to move to Berlin, it still is. One day, I hope America is beautiful, too.

Sunday In Berlin, America Became Uglier. was originally published on Passport Required

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Blood Clots & Traveling: Staying Alive While Living

Every March, I fly to Charlottesville, Virginia to see Dr. Mann, my hematologist, in the Emily Couric Cancer Center because she wants to make sure I’m fine. Because I tell her everything that’s happening in my life, her first question is always about some ridiculous thing she knows I’d do between seeing her. This year, her question was, “Are you still diving off cliffs in the middle of the ocean?” “Not this year. Not yet.” Then we begin the examination.

It was September 2004 and me, Dennis, and Eddie were at a downtown Daytona Beach club, drinking whatever was cheap, and listening to that squeaky box spring intro on “Some Cut” by Trillville, eyeing the room to see whose daughters we’d creep up on in some college boy club grinding motion. Strobe lights were bouncing off the mirror in the not-so-dark club, hiked skirts were being shifted down, hands were mixing with the liquors spilled on the floor, and everyone’s guard was down, vibing with the music. Some even had their eyes closed and I wondered what they were thinking. “On my mama!” one man screamed out, much louder than the song. Without thought, everyone scattered. We knew what always came after that southern war cry. We found out weeks later that bullets hit the ceiling, a few columns and the walls. I made it as far at the curb just outside the entrance before I could no longer breathe. “Y’all keep running,” I told Eddie and Dennis. “I’m so out of shape.” They stayed with me until I could breathe and we walked swiftly to the car. No one died that night.

I flew home to Woodbridge two days later. Walking through the airport, I stopped several times, cursing my lack of cardio in the past. Shauna, my son’s mother, was 8 months pregnant at the time and we lived in a 3rd floor unit. I could barely make it up the stairs. Two weeks passed and in the shower, I couldn’t breathe and thought I was having a panic attack. I stepped out and laid on the floor, naked, thinking, “this is now how I thought I would die. At least let me put my clothes on.” The following day I woke up unable to walk without pain in my groin and blamed it on a possible muscle pull from running during the gunfire. Shauna told me I’d have to go to the doctor the next day if it was worse. I woke up, put my feet on the floor and collapsed. The pain was unbelievable. Cameron picked us up and we went to the hospital.

After telling the doctor why I believed I had pulled a groin, she nodded slowly and said, “Well, we’ll see soon.” She patted my hand as if to say, “this is definitely not a groin pull,” and left me on that cheap gurney in the room with the two people I came with. Always one for jokes, I kept the mood light, and made Shauna promise not to call my very motherly mother, who I knew would jump in the car and make the two-hour drive to Woodbridge. With a half-cocked smile and right-tilted head – the kind that’s always titled to provide an extra cushion of bad news or comfort – she asks, “how long have you been short of breath?” I told her it had been a couple weeks, but it only happened when I was “doing too much.” She said, “You probably should have been dead two weeks ago. You have three clots in your lungs and 13 in your leg, from your ankle to your groin.” Shauna called my mom. Cameron, in true fashion, said “damn,” and I sat there, waiting to find out what it all meant.

They kept me for eight days in that hospital. After release, I spent three weeks trying every pain medication a human could handle until finding that only fentanyl while sitting in a tub of hot water worked. Once the pain was relieved a little, I had to straighten out my leg because the clot behind my knee left me looking like a flamingo. The fourth week found me limping for a few seconds before having to sit to avoid extreme pain. November 22, 2004, I woke up determined to push myself to the limits. I did. I walked down the stairs, around the stores, to the mailbox, and all through the house. Around midnight, I walked into the bathroom and found Shauna on the floor, in labor. I still tell the story about Cameron pushing both of us into the hospital in wheelchairs.

That was the beginning of my blood clot journey due to a protein S deficiency.

I’ve gone through the medications and to the appointments. I hated so much of it, especially having to go in weekly for almost a year to make sure my blood was as thin as it needed to be. Dietary restrictions for a foodie like me are murder. What killed me most was when the doctor told me I wouldn’t be able to travel as much as I wanted because sitting for long periods of time in a cramped space can absolutely cause clotting. “The longer the flight, the more at risk you become.” I remember sitting in a doctor’s office just days before a trip to Hong Kong and listening to him say, “if you get on that plane, you will die.” Like Rachel Green, I canceled my flight.

Traveling, exploring, adventuring, truly living are true passions of mine and the universe decided to throw a wrench. I caught it. It was 2012. I sat my doctors down and demanded that they help me find a way to live the life I want. They were hesitant in the beginning, saying things like, “I think you just have to do less of a lot.” After our apparent standoff, which consisted of me being foolishly defiant, they agreed we could exhaust the possibilities in finding what would work.

I’ve taken almost all the pills someone with my condition would take; Coumadin, Eliquis, Lovenox, Pradaxa, and during the hospital stays, Heparin. Some worked better than others, and one not at all. Mostly, they kept me alive, but they each came with things I didn’t want such as frequent doctor visits, restrictions that would be impossible for me to adhere to. After Eliquis gave me my first experience with anxiety and had me hiding under the covers at home, I called the doctor and told them I could no longer take them. I was traveling through Guatemala and had no other options with me. I developed a pulmonary embolism on that trip, and when I returned to the states, I booked a flight to get to the Charlottesville to have a thorough check. I arrived unable to walk with a straight gait, and they found 16 clots, some new, some old, and some sketchy. This was 2016. This was maybe the 15th time I’ve been hospitalized for a clot. This was the first time they suggested surgery. The pain said “yes.”

I moved to South Africa shortly after surgery, against every doctor’s wish. “How will we monitor you,” they asked. “Do you know any doctors over there?” They only ease I could offer was promising to never miss an appointment, and I didn’t. “You’re young, you’re active, and you’re pretty healthy other than these clots. There’s a medicine I think will work great for you,” my nurse practitioner said. And with that, they sent me on my way with Xarelto.

And here we are in 2019 with once-a-year visits with random phone calls in between, a dope collection of compression socks thanks to friends who know both the struggle and my love for conversation starting socks, and hundreds of thousands of air miles at my disposal. My relationship with my health team is great, and we’re at the point where we can laugh when I answer her “what have you been doing” with “last week, I was in Pamplona running with the bulls.”

We found a way to keep me alive while I’m living. There’s so much more to do, see, taste, and experience. The Inca Trail waits for me like a German Shepherd for his best friend. There’s a cliff in Amoudi Bay, Greece I haven’t yet climbed and there are the waters just below into which I haven’t jumped. So much living to do.

Funny enough, I sat out to write a few tips on how to keep your blood and legs and body in a good space while traveling, and it turned into a story I haven’t shared often and possibly even an ad for Xarelto.

Since you’re here, here are a few tips to keep your blood flowing while traveling:

1. Get you an amazing collection of compression socks and compression tights even. The basketball players are always in what looks like compression tights and I’ve been trying to convince myself to buy a pair. One day soon!

2. When flying, get up every 1 – 2 hours and walk the aisles to get your blood flowing. Stretch your legs a bit.

3. Elevate your legs when you reach your destination and while you sleep. I put mine on the wall.

4. If you’re at risk for blood clots, talk to your doctor prior to traveling. These factors increase the risk: a. Varicose veins b. Pregnancy and the postpartum period c. Hormone Replacement Therapy d. Obesity e. Age 40+ f. Use of contraceptives containing estrogen g. Active cancer and recent cancer treatment

Stay healthy, my friends.

Blood Clots & Traveling: Staying Alive While Living was originally published on Passport Required

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The Cocaine I Had in Medellín

This post is about drugs and travel and living by the “when in Rome” mantra. But it wasn’t Rome – it was Medellin, and after some hard dancing, a few hard pulls from the weed pen someone smuggled into the country, and too many Caipirinhas, I found myself on the on a cushioned bench with a German traveler in a sun dress with pockets, one holding a bag of coke she bought from who she believed to be a reputable supplier. “You want some, “ she asked with the coolness that comes when asking a friend if they want juice or a yellow starburst or the second to last chicken wing. “Of course,” I responded, smiling like the Cheshire Cat. It’s wild how many Germans I’ve done cocaine with over the years. Thank you, Coachella and Berlin and Amsterdam Hostels.

She pulls out a key. Left nostril, right nostril, left nostril one more time.

You remember that scene from Blow when Peewee Herman does the line and his face lights up with joy and amazement? Yeah, that was me, wondering why I could no longer feel he inside of my nose while simultaneously feeling like the world was now mine. In short, the cocaine was amazing.

While I’m not advocating the use of cocaine, I am saying “if you wanna do it, do it.” Be careful, of course, and use it responsibly. Yes, there are ways to use cocaine responsibly. And there are safe ways to get it.

Getting Cocaine in Medellin: It’s not illegal to have a gram of cocaine, but it is illegal to buy or sell it. Not to worry, the reputable people who offer it to you will give it as a gift if you buy the cigarette or beer they’re attempting to sell you. Or whatever clever way they’ll come up with to make sure you don’t actually buy the drug. And you’ll find these folks everywhere. Every…where.

Let’s Go One Step Forward: There are cocaine tours (some affectionately known as the “Pablo Escobar Tour”) you can find if you’re brave enough to ask your concierge or hostel front desk person. While Netflix has chosen to glorify the country’s most infamous criminal, there are many many many of his countrymen who try hard to forget him and his evil doings. Be sensitive to that. I recommend finding one that will give you the skinny on all the good and all the bad that’s happened in the city. The history of the Medellin is rough, having been the murder capital of the world at one point, but the present and future is beautiful.

Things To Do While High: 1. Listen to my When Writing or Drinking Whiskey Playlist or your own mellow playlist full of London Grammar and Tom Rosenthal. 2. Have an amazing conversation with the person closest to you, especially if they’re high, too. 3. Write letters to the folks at home you miss, but haven’t spoken to because of ego. 4. Meditate. 5. Relax and mellow out. 6. Find a beautiful place in nature and stare at the beauty (see: featured image).

The Cocaine I Had in Medellín was originally published on Passport Required

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Go To Cabo? Well...

A truth up front: as I counted down the days to Cabo San Lucas, I became less and less excited after reading discouraging words of many folks who’d gone before. All the excitement didn’t leave, but much of it did because they described it as a place full of lackluster sights, tourists and tourist prices, and no real “Mexican feel or culture.” Most disheartening was how they described the food as bland. I love food too much to waste time and money to visit places where locals lack culinary talent. Thankfully, I hold tight to “I’ll see for myself” and I went to see Cabo for myself, but you should defintiely check out these Mexico Travel Tips before you head out there. Personally when visiting a beach I always try to find a good spot for surfing activities, these are some really good soft surfboards for sale

My Take.

The Arrival: Like most grand tourist destinations, the airports are packed with hustling taxi drivers, each working on outdoing the other for your dollars, pesos, cards, or whatever it is you can offer. Because I wasn’t staying in San Jose del Cabo, but in Cabo San Lucas, I expected to pay a decent amount of money for the 35-45 minute ride, but certainly not the $22USD/Person price the taxis and shuttled suggested. I didn’t want to hop on the bus that would take 1hour and 20minutes because I couldn’t secure a guarantee for air conditioning from the agents. Uber exists, but they’re not allowed to pick up folks from the airport because of the oh-too-common taxi/Uber beef happening all around the world. But they can pick you up just up the road once you exit the airport property. So we walked and met our driver in the parking lot across from Hotel Aeropuerto. These hotels offer great packages for people to save money for whenever they visit, some include fun activities or even timeshares, I recommend getting a timeshare at this hotel, mostly because of the scenery of Cabo is beautiful and I definitely plan on coming back soon. If you end up getting a timeshare but find out it isn’t your thing then you don’t have to worry about, you can use this Timeshare Exit Strategy to get most of your money back.

The Food: We stayed on the main road at Bajas Cactus Hostel because I absolutely love hostels and because it was in the heart of everything that popped up on Google in a quick “Must do things in Cabo San Lucas” search. When in Mexico…TACOS! In keeping with the honesty, I gotta tell you this: the tacos disappointed me. They probably weren’t bad, but they weren’t for people who’ve had authentic tacos. Cabo’s tacos are for European tourists who’ve never had food with seasoning.

Restaurants With Amazing Seasoning & Better Prices:

Casasola Café & Brunch: Miguel Hidalgo entre 20 de Noviembre, Revolución de 1910 y, 23450 Cabo San Lucas, B.C.S., Mexico.

El Agasajo: Blvd. Paseo de la Marina S/N, Centro, San Lucas, 23450 Cabo San Lucas, B.C.S., Mexico

Mariscos La Palmita: 16 de Septiembre S/n, Downtown, Centro, 23450 Cabo San Lucas, B.C.S., Mexico

La Lupita Taco & Mexcal: Calle Jose Maria Morelos s/n | Obregon y Comonfort, Col. Centro, San Jose del Cabo 23400, Mexico

Lupita’s Tacos y Mezcal

Lolitas: Mariano Matamoros & Ninos Heroes | Centro, Cabo San Lucas 23469, Mexico

Things To Do:

Cabo seems like a great place to honeymoon, relax, have a big party in our homepage you can book live shows, take photos solely to post in social media, bring a mistress, and sunbathe. Me? I’m more the “let’s go sit on the beach and see what happens” type. I found myself on the beach everyday, eating, drinking, and surviving those strong waves. Clubs bore me these days, so I ran over to Medano Beach, found a lounge chair at Sand Bar, and told Oscar to keep the drinks and bites flowing. He did!

Jet Ski: $25 got me 30 minutes on the jet ski, and I took that bad boy all the way out to where the waves were bigger than my head. There’s a scar on my thumb from bumping against the handlebar, but it was absolutely worth it. This is at Medano Beach with other activities, including: Banana Boat Kayak Parasailing Paddle Boarding

Snorkeling with Cabo Wave: Our hostel had a special going for $45 per person for 3.5 hours on the water, and a snorkeling adventure once we reached the destination. Lunch and open bar included. This was pretty amazing since I’d never snorkeled and any chance I get to be on a boat, I take it. Check competitive prices, however. There were people in the boat who got tickets for as low as $35.

Cerro De La Z Hike: Head up the mountain and get one of the best views of the city and the ocean! Sunset is the best time to go, but if you want to be alone, go earlier.

All in all, I don’t need to return to Cabo, but I did have a great time with some of the most amazing people I know, and I’m certain if you take some great people and stay clear of the tourist dining spots, you’ll have a great time, too.

Go To Cabo? Well… was originally published on Passport Required

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The Music Lover’s Guide to New York

Much has been said about New York City. Many call it “the city that never sleeps,” while others refer to it as the familiar “concrete jungle where dreams are made of” (thanks, Alicia Keys and Jay-Z), and so much more.

What ‘so much more’ means, of course, is up to you. NYC is home to the best of everything, be it theater, food, architecture, or art. We can go on for days chronicling all there is to see in NYC, but we’d still only be scratching the surface.

Since you’re here, we’d like to assume that you’re either an NYC lover or a music enthusiast. If you happen to be both, then you’ll be happy to know that NYC is the perfect destination for audiophiles. The city has a deep relationship with music — from Harlem’s rich history of gospel music, to the East Village’s iconic rock joints frequented by the likes of Jimi Hendrix. If you love music just as much as I do then you should definitely check out the Steinway premier dealership.

While some bars and venues have closed their doors, NYC continues to be the ultimate playground for the musicians of today. If you’re looking to get your live music fix with a cold beer in hand, we’ve got the places for you.

The Apollo Theater

Image credit: @apollotheater on Instagram

The Apollo Theater is basically the ground zero of the Harlem Renaissance. Historic greats like Ella Fitzgerald and modern-day icons such as Lauryn Hill have all graced its stage. However, what most people don’t know is that the venue started out in 1913 as a burlesque theater, and was only named the Apollo (and removed from its burlesque beginnings) some 20-odd years later. Nowadays, the theater acts as a sort of gatekeeper for those who want to make it big with their music.

Silvana

Image credit: @silvanaharlem on Instagram

You’ll have to travel north for this one, as Silvana is located in South Harlem, on 116th Street. In a previous post on Passport Required, we talked about some hidden gems in the neighborhood, and Silvana is definitely one of them. Its music selection is diverse, offering everything from Brazilian jazz to electronic rock. With live music playing every night and repeat guests flocking from all corners of the city, this bar makes the trip worth it, this bar has passes available like the vegas Bar Pass.

Sofar Sounds

Image credit: @sofarnyc on Instagram

What started as a gig scene in London has since made its way worldwide. In New York, Sofar Sounds regularly hosts intimate gigs in the most nondescript locations — ranging from random living rooms to secret bars. The catch is that the location is only announced the day of the gig, but its previous artists include the likes of Jorja Smith, Vanessa Carlton, and Gang of Youths. You can only choose which neighborhood’s Sofar you want to attend, but the rest is an adventure waiting to happen.

Elsewhere Rooftop

Image credit: @elsewherespace on Instagram

This list wouldn’t be complete without mentioning a rooftop bar. After all, NYC is synonymous with its skyscrapers and high-rise buildings. Yoreevo estimates that approximately 13,500 high rise buildings were built between 2010 and 2015, and that number has only increased since then. One of those buildings is Elsewhere, a club located in artist haven Bushwick. At 24,000 square feet, it isn’t a tiny bar where you’ll have to elbow your way to the bar. They’re known for hosting some of the hottest live DJ shows, and their cocktail menu is a welcome addition to the city’s thriving booze-in-the-sky scene.

Smalls Jazz Club

Image credit: @smallsjazzclub on Instagram

Jazz is just one of those genres that artists keep constantly reinventing — and we don’t mind it one bit. For a more relaxed evening, Thrillist suggests the Smalls Jazz Club over in the West Village. While the venue is significantly less crowded compared to NYC’s more famous jazz joints, that means you’re more free to drown in a sea of sax than gets lost in bustling crowds.

Barclays Center

Image credit: @barclayscenter on Instagram

Sure, Madison Square Garden is a household name when it comes to concert halls, but frankly, Barclays Center is where it’s at. The arena is located in Prospect Heights and was made for show-stopping concerts, having hosted the likes of Barbra Streisand and The Rolling Stones. There’s nothing quite like watching a grand concert, but it’s even better when the location itself adds to the experience.

Arlene’s Grocery

Image credit: @arlenesgrocery on Instagram

No, this isn’t where to go to restock your pantry. The name might be a bit misleading, but music venue Arlene’s Grocery at least started out as a bodega and butcher shop. Now, this Lower East Side location has since been turned into a rock music bar that plays live music every night. Queen of moody pop Lana del Rey performed here before getting her big break, as did a certain Lady Gaga.

The Music Lover’s Guide to New York was originally published on Passport Required

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The Best Mudda Pho-King Pho Spots!

I’m in love with the pho bowl. Sriracha sauce! We got Sriracha sauce!

It’s certainly no secret how much I absolutely love pho, a Vietnamese noodle soup consisting of broth, linguine-shaped rice noodles called bánh phở, a few herbs, and meat, primarily served with either beef or chicken.

That said, when traveling I always check menu prices before going to make sure I am not going to pay extra for a dish, but on day one of my visit, I almost always choose this perfect dish. And here I am, sharing some of the greatest pho spots in all the world. Keep in mind I have miles to go before I’ve eaten at them all.

In no particular order:

1. Los Angeles: Pho 21. 721 Western Ave. The bowls are the perfect size, they give you all the limes you need, and the evening staff knows me by name, and they’re open til 3am every morning.

2. Montreal: Pho Saigon Vietnam. 1053 Boul St.-Laurent. The staff is absolutely amazing and friendly, there are three bowl sizes waiting for your appetite, and there is an endless pot of delicious green tea. Oh! And they give you chocolate fortune cookies at the end.

3. London: Song Que. 134 Kingsland Road. I was hesitant on listing London because I don’t much agree with how their sriracha sauce is weaker than I’m used to (it’s even a little more pink), but this place is really good with or without the sriracha.

4. Atlanta: Pho Bac. 4897 Buford Highway. How surprised was I when I found one of the best pho bowls in life in Atlanta? Very! Who knew the Vietnamese even went to Atlanta? Why? Well, whatever the reason, I hope the owners of this place stay so I can keep going back when I visit.

5. Seattle: Pho An. 12526 Lake City Way NE. Seattle has an abundance of Pho restaurants, and I’ve tried almost half of them, and this is my favorite, and I’m certain it will always be my favorite in the city til the end of time.

6. Barcelona: Bun Bo Vietnam. Calle Sagristans, 3. A huge, needed change of pace after roaming the endless streets and alleys of Barcelona. Something in the taste was slightly different, but it was a good different. Most customers are travelers as well, so this place also gives you the opportunity to connect with folks who may have great tips for you on your visit.

7. Paris: Song Heng. 3 Rue Volta. I’m just a customer in a long line of overly satisfied customers. This place is freaking fantastic. The ambience, the service, and of course the food. And you’re in Paris, if you like that part. I’d certainly support their decision to compete in a best pho competition.

8. Rio de Janeiro. Mekong. Rua General Urquiza, 188. I’m typically skeptical of fusion restaurants because I feel like their focus is too broad, but this bowl was amazing!

9. New York City. Nom Son. 245 Grand St. The afternoon after the infamous reunions hosted in NYC by my brother, Malcolm Jones, a few of use would head over to this no-frills spot and grab a big bowl and debrief. Perfect conversation over a perfect bowl after a perfect night! Win!

10. Washington, DC. Pho Viet. 3513 14th St. NW. Most DC people haven’t gotten into the Pho movement I’ve been attempting to push on them for the last 8 years, but I’m hoping this year they will. And this has to be the place they check out! A great alternative to a boozy Sunday brunch! Especially after a crazy Saturday night.

11. Tamarac (Fort Lauderdale), FL. Pho Hao. 5435 N State Rd 7 Tamarac, FL 33319. This unassuming spot in South Florida may be the greatest makers of Pho I’ve come across. The broth is undeniably perfect and everything else is just…well…GOOD. Ask Funmilayo!

12. Redford (Detroit), MI. 23838 Joy Rd. Redford, MI. On a solo lunch mission, I wandered into this spot, noticed the wall of photos highlighting the winners and losers of the Large Bowl Challenge, and immediately knew I was home. Food challenges, though I never entered one, are attractive to me. When my bowl arrived, I knew I was in heaven! Sadly, I had no one around to share my excitement with.

13. Phoenix, AZ. Pho 43. 2844 N 43rd Ave, Phoenix, AZ 85009. YO! Hands down, this is the best place on this list as of today (November 19, 2018). They close early, there’s usually a line, the venue is small-ish, but it’s so damn good. In fact, I’d drive the 6 hours it takes to get there from Los Angeles just to have another bowl. GO! Now! Thanks, Timmy D.

A few things to note: Carry cash, expect slow service but rejoice if it’s fast, and if you don’t know what an ingredient is on the menu, ask! Then enjoy!

Want me to check out your amazing pho restaurant? Send me the address, and I’d be happy to do so. Join me on my mission to eat at them all. There is always room at my table.

The Best Mudda Pho-King Pho Spots! was originally published on Passport Required

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5 Ways To Leverage Your Goods For Travel

I’m cheap, I travel far and wide, and I survive out there for as long as I want on little money and a shot of tequila when necessary. My sister from another mister, RachelTravels, asked if I could teach a masterclass to her folks on exactly how I go about it. Well, it was a good time. Luckily, I took notes.

Our Goal: make enough money to travel.

1. Implementing a Strategy:

A. Clarify that strategy: It’s easy when working with groups and business, but here, you’re the only one, so you gotta be able to wear a lot of hats. We sometimes get so impressed with the ideas we have, but they never happen because we’re still out there somewhere patting ourselves on the back for the idea. Don’t forget you must also UNDERSTAND that idea FULLY, and be able to clarify that idea for everyone you plan to share it with.

Side Note: Don’t share your idea with people who aren’t gonna cheer you on.

B. Communicate the Strategy: This is the sharing part. Share your idea with everyone who will be used as a resource. Take the Ryan Seacrest approach. Become annoying as hell, show up everywhere, say it often, get on people’s nerves, wear them down. But communicate it and communicate it well! Communicating these strategies make you that big ass nacho chip with the most cheese. When you pick it up, all the other chips come with it. Be the nucleus. The connective tissue!

C. Be the smartest person in the room: Put together a team of people who will promote the hell out of you and whatever service you’re providing. Even people who will manage you, and do the work for you. If you’ve communicated your strategy effectively, this part is easy. Look at the fools who worked for Hitler and Trump. And treat these resources like employees without making them feel like employees. Keep them happy by offering them your services for free or discounted. Give them power.

2. Understand your talents, skills, and strengths and spend a lot of time figuring out how far you can push those in all directions.

A. I’ve always been a writer, creative mostly, and can write anything but music. One day I found out people pay $400 for resumes, and suddenly I was a resume writer. I’ve always loved art, and one day at an exhibition, I found out artists paid to feature their work and I became a curator.

B. Just because you’ve never done it, doesn’t mean you can’t do it. You need to think about all the things you KNOW you can do, and figure out a way in there. I got a job once running the casting office of a major global tv show, and I have absolutely no experience, but I knew I could do it. And I did it so well, they moved me to LA.

3. Recognize the high potential opportunities, domestic and foreign:

A. In a hostel in Colombia, I met an IT developer who made pennies in his country. He travels around, offering his services to companies abroad, and they pay him, he has the opportunity to find the best travel ideas. That set off an alarm. I have a degree in a transformative leadership (fancy ass words for organizational management in some ways). I travel now, and when I’m a customer at a shitty company or restaurant, I offer my services. It works more times than not. And people are more than willing to pay you under the table if you show them how it will benefit them. I just made 3 months rent in 3 weeks working in another country, teaching their wait staff how to provide better service. Do this well, and word will spread, and your international resume will begin building.

4. Use the travel apps! Hell, dating apps too:

A. Couchsurfing has gotten me more resources and money opportunities than it has couches. Those are my people: those who travel for the experience and will do whatever it takes to get those experiences, even if it means sleeping on the balcony of a drug den. These are true hustlers, and always willing to share their secrets because they can always create more opportunities.

B. Ask the couchsurfing locals to help you identify opportunities in their country. Surely, they’ll help you, and you must be open to the jobs they throw on the table.

C. If you’re gonna use the dating apps. be sure to write something in your profile to let the folks know you’re looking for more than nudes and directionless conversation. “Looking for my soul mate and quick jobs around the city” may work.

5. Leverage the value in learning activities and professional memberships:

A. It truly sometimes takes money to make money. Not always, but sometimes. Join these organizations that greatly benefit you. Use these organizations to impress others with your stories and ideas, and network your ass off! If necessary, hold a fundraiser for the funds and get that shiny, plastic membership card for your wallet. I guarantee you’ll get your dollars worth if you communicate once you’re in. Don’t be shy or modest or think you’re bothering people. Bother them! Exhaust every resource offered by the organization and its members.

5 Ways To Leverage Your Goods For Travel was originally published on Passport Required