March Madness >> Workout Edition

I recommend this workout to anyone who wants that added kick in the butt. Because it definitely will kick your a*$!!! My goal is to go all 16 minutes of this circuit without completely conking out. I started yesterday and made it though three of six rounds of this madness without passing out. I pridefully went through the other three rounds, but struggled during each interval. Even though the workout zapped most of my energy for that 16 minutes, I felt quickly reinvigorated within the hour. My energy levels were high throughout the day and I even had the urged to work out again in the evening.

The warm up that Zazana has on her site is great because today I feel very little D.O.M.S. effects. Just slight soreness, which is expected when you start any new exercise routine, especially one of this level of intensity.

I've drastically changed my diet over the past week as well because of the recent knowledge that I have a slightly high LDL level. In all, I hope to lose a total of 15 lbs. And looks like I'm off to a great start because i've lost 3 lbs. already. It's probably just water weight I've lost so far, but it leaves only 12 to go!

I currently track both my diet and workout progress on fitclick.com Despite the somewhat clunky way in which each of the different tracking tools record your progress, the site has everything you need to keep a detailed diary of my results.

Pharoahe Monch W.A.R. 3.22.11 #wearerenegades

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I Dig This! Vol.1 Ep. 7 -- iPhone Excursions

Win three city walk iPhone applications to cities of your choice, courtesy of GPSmyCity.com. Correctly answer all ten questions about Chicago below and e-mail them to quiz@gpsmycity.com for your chance to win. It's that simple. Good luck!

1) Chicago is known under several names. How isn't it called?
a) the Windy City
b) the City of Big Shoulders
c) the City of Lights 

2) Chicago’s downtown area is known as ... The nickname refers to the area encircled by the elevated train tracks.
a) the Loop 
b) the Hook
c) the Ellipse

3) Chicago is the birthplace among others of McDonalds, the chewing gum giant Wrigley’s and the cell phone giant Motorola. What sport has been invented here:
a) 16-inch softball
b) baseball
c) squash

4) At the time of its completion in 1974 the Willis Tower was the tallest building in the world, surpassing the World Trade Center towers in New York, and it held this rank for nearly 25 years, How many states are visible from its roof?
a) 3
b) 4
c) 5

5) Chicago is the third largest city in United States, its metropolitan area, commonly named "Chicagoland,"being the 27th most populous metropolitan area in the world. What American cities are more populous than Chicago?

a) New York and Houston
b) Los Angeles and New York
c) Philadelphia and New York

6) Chicago is home to the largest population of ... in the world, except Warsaw: 
a) Poles
b) Czechs
c) Serbs

7) In 1900, Chicago successfully completed a massive and highly innovative engineering project. Since then the Chicago River is the only river in the world that:
a) flows North in the Northern Hemisphere
b) flows backward
c) the only river in the world that flows both northwards and southwards across the line of the Equator

8) Each year, the Chicago River is dyed green to celebrate St. Patrick’s Day. St. Patrick is the patron saint of what country?
a) Ireland
b) Scotland
c) Poland

9) The Art Institute of Chicago has one of the largest and most extensive collections of Impressionist and Post-Impressionist paintings in the world. Which of these painters was not an impressionist:
a) Monet
b) Cezanne
c) Dali

10) The University of Chicago is the site of the world's first:

a) atomic reaction
b) unmanned flight
c) extraterrestrial encounter

I Dig This! Vol.1 Ep. 6 -- REDRUMHot Release from DJ SPK

DJ SPK

Blog: http://thesourpatchkid.blogspot.com

Twitter: http://www.twitter.com/_Appollonia

Redrum

Redrum is the junior release from DJ SPK. Her sensual touch takes you through a mystical journey of 21 murderously delicious tracks. You'll be mean muggin' and proper head noddin' from start to finish. And for us ladies, there's definitely a hip shaking factor. Download Here

1. Intro - Redrum

2. Snoop Dogg Millionaire - Snoop Dogg

3. The Mayor - N.A.S.A feat. Ghostface, The Cool Kids, Scarface, and DJ AM

4. Ready Set Go - Killer Mike/Mike Bigga feat. DJ Drama and T.I.

5. Killa Flow - Ray Cash feat. Fitty

6. Wavin the Magnum - Ray Cash & The Notorious B.I.G. x Fki (Wavin the .44 - The Kickdrums/Magnum - SMKA)

7. Giant - Nikki NTU

8. Jacnthebeanstalk - Tyler the Creator 

9. Interlude - i AM crazy

10. I F*cking Hate Rappers - PackFM

11. Knock U Out On Mah Momma - Picaso

12. Tightrope (Wondamix) - Janelle Monae feat. B.O.B

13. Work - Wale

14. Let's Start - K'naan, J.Period and Fela Kuti

15. Interlude - Mase and Tazers

16. Exhibit A - Jay Electronica

17. ¢hutes & £adders - Black EL x Durkin

18. New York is Killing Me - Gil Scott Heron feat. Mos Def

19. Once A Week - Black EL x Durkin

20. The National Anthem - Lupe Fiasco

21. Outro - Follow the Leader (bonus track: Nino Bless - Murdera)


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I Dig This! Vol.1 Ep. 5 -- 24 HOUR KARATE SCHOOL: SKIBEATZ ON KARMALOOP TV

SKIBEATZ ON KARMALOOP TV: KarmaloopTV catches up with hip hop producer Ski Beatz to discuss working with Jay-Z, Curren$y, and making 24 Hour Karate School.

I Dig This! Vol.1 Ep. 4 -- Venus' Metaphysical Reading List

My journey into the metaphysical realm continues from the days of studying the Bible. As a Catholic school kid, I was exposed to Christianity early and quickly learned that even amongst Christians there are divisions between what particular sects believe within it, as well as between it an other religions.

When I read the Bhagavad Gita "The Song of the Lord" and the Upanishads my mind was expanded even further. Foreign to me in terms of their more whimsical nature they enchanted me as I learned lessons reminiscent of those told in the Bible and Koran. Same principles, just different stories, tales, fables, parables.

Whenever I read ancient texts it takes me deeper into the practices and principles of not only the religion, but the culture surrounding that particular religion, because what unites us is the source - our spirit. Hence, I delved into meditation and yoga, which is a means of connecting with the source and remembering one's true self - the soul.

Here are some of the texts that made me think much differently about my life's journey and how to connect to the essence of me. I hope that you will find them helpful on your journey as well.

Om Shanti


  

I Dig This! Vol.1 Ep. 3 -- The Countdown Continues > 3.22.11W.A.R. (We Are Renegades)

I'm going to continue to add to this post leading up to and after the release of Pharoahe Monch's latest project W.A.R. (We Are Renegades). This independent release arrives 3.22.11. I've heard 4 songs from the album, and each one has astonishing lyrics and beats reminiscent of the organic hip hop that real headz crave. I can't wait to cop it on vinyl cause it has all the makings of a classic.

W.A.R. (We Are Renegades) 

1. The Warning (feat. Idris Elba)
2. Calculated Amalgamation
3. Evolve
4. W.A.R. (feat. Immortal Technique & Vernon Reid)
5. Clap [One Day] (feat. Showtyme & DJ Boogie Blind)
6. Black Hand Side (feat. Styles P & Phonte)
7. Let My People Go
8. Shine (feat. Mela Machinko)
9. Haile Selassie Karate (feat. Mr. Porter)
10. The Hitman11. Assassins (feat. Jean Grae & Royce Da 5’9)
12. The Grand Illusion [Circa 1973] (feat. Citizen Cope)
13. Still Standing (feat. Jill Scott)
14. Clap [One Day] (short film)


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