Sunday, August 22, 2010

What's Fly in Da Ham? Photography

Ok, now it has been said that " a picture is worth a thousand words"; if that's the case then this Photogragher should be a millionaire.  Mr. D Jerome Smedley,the founder/ CEO if D. Jerome Smedley photography takes gorgeous pictures and has a neverending body of work. He also works with truknightvisions and can be found at the latest events in the Ham. U name it he has it ca[tured. Whether it be an over the top photoshoot or  just an everyday shot he takes what they call the money shot. If your in need of a good photo he is your man.  So, I decided I needed to give him his props today. Keep up the good work.  Here is some his work.

Mr. Smedley can be contacted via facebook or through several other webaddesses. Here's other contact info.

What's Fly in Da Ham

Ok, I could not author an ALLTHINGSFLY'S blog and not mention the FLi Guy himself, Mr. Justin Guy.  Mr.Guy is being featured today because ,I myself like to acknowledge hard work when i see it.  Justin, or as most of u all might already know the "FLi Guy" is a promoter for the P.H. Lounge. The P.H. Lounge is conveniently located at 930 5th Avenue North  in downtown Birmingham, Alabama.  The FLi- Guy himself takes flight and conducts every Friday. The Fli-Guy he is proclaimed but one hell of a promoter is he. So,if u  are in need of any promoting ,he is your Guy. Though, I'm unsure about his fee or cover charge for promotion, I'm sure u can work something out with him.  Mr. Guy can be contacted via facebook Justin Guy. He can also be followed on Twitter@FLiFridays, or email him. Keep up the good work Mr. Guy.

.Contact Info Email:


Friday, August 20, 2010

Does Monica have a New Boo? I Personally don't think So, tell me what u think.

Some people I tell ya.... is claiming that Monica is apparently a homewrecker, I for one think that this story is bogus. Mainly because, the guy is just so happen the guy who Monica has featured in her "Love all Over Me" video. Here is the story according to

August 20, 2010. was offering CONGRATULATIONS earlier this week, when we CONFIRMED that R&B singer Monica was dating NBA baller Shannon Brown of the Los Angeles Lakers.

Well we have to RETRACT that congratulations (Sorry Mo). According to one of EXTREMELY reliable sources, that's because Shannon ABRUPTLY DUMPED HIS BABYS MOMS when he met Monica.

And we're not talking about any ON-AGAIN-OFF-AGAIN babys moms. Shannon and his sons mother Sharde have been TOGETHER for 7 years, living together AS A FAMILY!!!

The insider explained to, "Everything was fine, they were even talking about getting married . . . they were one big happy family, and then Monica came along."

But MediaTakeOutcom's snitch added, "I don't COMPLETELY blame Monica for everything. But as a mom who just had her babys father (Rocko) CHEAT ON HER, she should understand."

Dang Mo, your our girl and all . . . but we can't CO-SIGN on this here. Plus, Sharde is an AVID MTO READER . . . and you know, we gotta STICK UP FOR OUR PEOPLES!!!

Editor's Update: And we hear RUMORS that Shannon may have actually been ENGAGED. Check out the below video, taken last year of Shannon and Sharde. Sharde is CLEARLY wearing rings on her LEFT RING FINGER


According to,
LOS ANGELES (LALATE) – Monica is dating Shannon Brown (Lakers) claims multiple reports. Shannon Brown and Monica are reportedly dating after Brown took a spot in an upcoming music video for the hit maker.

In July, one reader wrote into a celebrity blog Necole Bitchie claiming she spotted Monica with the Lakers star together in Times Square New York.”They appeared to be into each other. Shannon was laughing and Monica was smiling. Shannon is cutie! But I mean they could be here on business!” Today another website claims the two are in fact dating.

In September, BET confirmed news that Monica would return with a new reality series MONICA on October 27. “Viewers will have the chance to experience the many faces of Monica as she balances family, deals with trials, triumphs and health challenges, records her fifth album, “STILL STANDING” and tackles the hardest job of all – being a full-time mother of two young sons. Even with all of the success in her entertainment career as a Grammy(R) Award-winning, multi-platinum recording artist and actress, Monica’s life has not been without its challenges. Yet, through the spiritual guidance of her parents, family and fiancee she withstood the storms of life and that same support keeps her standing today.”


Wednesday, August 18, 2010

Lets Get Ready to Rumble....

According to

August 17, 2010. just learned of a SHOCKING piece of information. According to a VERY WELL KNOWN and reliable music industry insider, rapper Nicki Minaj and R&B singer Keyshia Cole got into a PHYSICAL FIGHT three weeks ago inside of a Los Angeles recording studio.

According to's snitch, the two were supposed to be recording a song together when some words were exchanged - between Keyshia and one of the guys with Nicki.

The insider explained, "Someone said something out of line to Keyshia, and she wasn't going to stand for that. Then Nicki got involved and it was MAYHEM."'s snitch continued, "Keyshia was ready to fight and there was a lot of people in each others faces and pushing, but no punches were actually exchanged."

And when we asked the insider, who THEY believed backed down from the physical fight - the insider responded, "Definitely Nicki, Keyshia was ready to [get it POPPIN]."

That's our girl Keysh . . . don't let ANY MAN talk sideways . ..


Jay-Z ...can u say he needs toilet paper....He is still the Sh.......

Okay according to Jay-Z reigns supreme on Forbes magazine's latest edition of its "Hip-Hop Cash Kings" list, which ranks the estimated earnings of hip-hop's biggest stars over the past year. The rapper dwarfed his competition with $63 million earned over the last 12 months, according to the list released yesterday Aug 17,2010

Wednesday, July 28, 2010


Which works better? P90X or the Insanity workout?

Great questions, though it's hard to put both workout programs side by side as it's not a simple apples to apples comparison but more like apples to oranges. Both programs are capable of offering a huge physical challenge but each has it's own approach and it's own target results. I'll explain.

The P90X workout program is a 90 day system which could otherwise be considered an "at home boot camp". You will need a chin up bar, a chair, a set of dumbbells and/or bands, shoes, plus about 1 hour to 1 hour and a half 6 days a week. The 7th day is an optional stretch or complete rest day.
From first hand experience I like to look at P90X as a "all-in-one" program. It is not designed to just bulk you up, it's not going to just help you lose weight, it's not just balance, and it's not just cardio.
P90X workout program just tosses a bit of everything into the equation. You lift heavy one day (or light if you want);, you're punching and kicking with Kenpo karate another day, and to top it off on other days you will be doing 1 and a half hours of Yoga for a complete mind/ body/ soul adventure.

You will go through three phases of 1 month each in P90X with each month switching it up. Most of the cardio, stretch, and balance routines stay the same. The difference in each phase is that you change out the resistance workouts so that your muscles are constantly challenged so they will always be receptive to the workout rather than plateauing.
Shaun T Insanity takes a completely different approach. The workout program is 60-days in length and is based solely on Plyometrics, Core, and Cardio training. You will not lift weights, you will not do chin ups, you don't need a chair, and the workouts range from 35-45 minutes the first phase to 1 hour and 15 minutes the second phase.
You will need very good shoes, preferably a mat to jump on, and near perfect form to avoid injury.

Both  video's can be purchased at


P90X is an extreme home fitness training system that contains 12 sweat-inducing, muscle-pumping workout DVDs, designed to transform your body from regular to ripped in just 90 days. You'll also receive tools to help you stay on track and keep you motivated. The kit includes a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide to help you get the most out of your program, a calendar to track your progress, online peer support, and more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you'll be motivated by your rapid results.

Tuesday, July 27, 2010

Shaun T – choreographer, trainer

Yet another celebrity choreographer and trainer on our list is Shaun T, the evil genius behind the INSANITY Workout and Hip Hop Abs His credits include: the musical of The Ten Commandments (alongside Val Kilmer), Pippin, Applause, and Six Feet Under. Shaun T has also worked with Mariah Carey, Aaron and Nick Carter, and Elephant Man.

Stana Katic – Castle


Then you might just complete the hardest workout program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab and core training moves. No equipment or weights needed. Just the will to get the hardest body you've ever had.

The secret to these mind-blowing results: MAX Interval Training. Shaun T took traditional interval training and flipped it on its head—you perform long bursts of maximum-intensity exercises with short periods of rest. Each workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX. The result: burn up to 1,000 calories in an hour and get the most insane body in 60 days.


Check out Insanity

Sunday, July 25, 2010

Check out These Strange Diets

Losing over 50 pounds in 9 weeks is possible if you set your goals right and take action. Nothing is impossible for us human beings, right? But remember this golden rule: Just because you can does not mean you should! You want to get in shape, look hot and sexy, be a healthy role model. That’s your main weight loss goal in the first place. You are not preparing for a movie role, aiming for Oscar.

Before deciding what weight loss methods you’ll follow, make sure that it is going to produce a long last result. A balanced diet and moderate regular exercise may take time to get you the figure you wanted, but it will gently get you toned up, and keep the weight off for good. When you follow a crash diet plan which is paired with an extreme exercise routine, there appears to be a rapid weight loss, creating an illusion that the plan is working properly. At this point, no fat has been lost; what happened is that the body’s limited store of glycogen, a form of carbohydrate, is used up. As glycogen is utilized, the body loses water with it, so there appears to be a rapid weight loss.
Liquid diets are mainly for spesific health issues, not for weight loss. There are several liquid diet types and the classic one would tell you to have two meals a day with a shake or drink and the third should be a nutrient rich meal. Most liquid diets are very low in calories – like 1200 calories per day. Liquid diets attract people because these allow them have a sweet drink, also very little meal planning is involved and in the first few days, weight can be lost quickly. The main problem is these diets do not teach people healthy eating habits and do not provide a maintenance plan. Once you return to eating solid foods, weight is likely to return. In addition, these drinks do not contain phytochemicals, which have natural disease prevention properties and are found in foods.

Think about it – when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after? Use liquids to pimp your diet plan, do not plan your diet around them (unless it’s recommended by a personal trainer or a medical advisor who monitors your system religiously


Dr. Sanford Siegal makes a weight-loss offer that sounds hard to refuse: the Cookie Diet, a pound-shedding program that he says has helped thousands of his patients drop an average of 15 pounds per month.
The key is a carefully crafted cookie recipe, which suppresses hunger, paired with very specific dinner menu, said Siegal of Siegal Medical Group in Miami.

"On this diet, you have one meal only: dinner," Siegal said. "The dinner consists of 6 ounces of chicken, turkey, fish or seafood."
Along with the lean meat choices, the diet allows one cup of vegetables with dinner. Red meats are discouraged because of their high fat content. The rest of the diet consists of exactly six hunger-suppressing cookies per day, which are baked in Siegal's own bakery in Miami and available only to patients in Siegal's clinics (five in Florida, and one in Montreal.)
The cookies are not for breakfast or for lunch, but rather for whenever the dieter is hungry, though they must eat six a day. The six cookies, plus the one dinner, adds up to 800 calories. Dieters should also consume eight glasses of liquid a day, which includes coffee and tea, Siegal says.
Too Few Calories?
Critics say the diet's requirement of 800 calories a day is too low, and that it lacks nutritional staples that give us the vitamins and minerals we need.
"It's really just another fad diet that will hook people in with the gimmick of being able to eat cookies all day," said Amy Campbell, a nutrition and diabetes educator at the Joslin Clinic in Boston. "While this sounds appealing, a closer look at the details reveals that this is not a nutritious eating plan at all."
The 800 calories a day is below that which is recommended for safe and effective weight loss, and the diet is woefully lacking in fruits and vegetables, as well as calcium, vitamin D4 and fiber, she said.
Siegal says that there have been no problems with the diet in terms of patient safety, and that it is supplemented with vitamins.
Unlike diet pills designed to suppress your appetite, the cookies do not have drugs in them, Siegal said. Instead, the cookies contain amino-acids in the form of hunger-suppressing proteins: oats, rice, whole wheat flour, bran.
"We've worked with this mixture over the years to the point it works quite well as an appetite suppressant," Siegal said. "And it enables someone to eat an 800-calories-a-day diet and not get hungry."


  • Start strong.
Working out in the morning is a great way to get you going—(AND get your exercise out of the way early). Make sure you follow it up with a good breakfast to keep that metabolism humming.
  • Get a buddy.

Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals. Need help finding someone? Go to Yahoo!® and search Special K to get connected to people in your area

  • Reward yourself.

    We all need some quality time to let our body and souls decompress. Tune out the world and make a date with you.
  • Do the worst first.

    Hate abs? Squats? Lunges? Do them FIRST. Starting your strength training session with the “worst of the worst” will help you finish strong. If you look forward to your favorite exercises at the END of the workout, it will encourage you to finish (AND get the tough stuff out of the way).
  • Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.

  • Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food

  • Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.

  • Divide your plate. Divide your plate, conquer your weight. Fill half of your plate with veggies or salad (watch those fatty dressings!) One-quarter should be lean protein—fish, chicken or beef—grilled, baked or poached. And the last quarter should be starch—but watch the butter or oil. It’s easy to remember at home, or in a restaurant.

  • Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least 6 glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a cucumber or lemon slice to jazz it up!

    Wednesday, July 21, 2010

    4 Tips to Weight Loss

    4 tips on how to lose ten pounds Whether you are starting your diet to lose ten pounds or you are trying to lose your last ten pounds, it is easy. If you are trying to lose your last ten pounds, I can show you how it is easier than you think. If you're interested, let me guide you through a few easy-to-follow tips:

    1. Power of the Mind

    This simply involves substituting the word try with the word will. Instead of thinking you are trying to lose your last ten pounds, believe you will lose them. With the power that you will have within you will push harder in your exercises and will pick the best choices in your diet, instead of easing up on your training and losing your concentration. Believe that your last ten pounds are the easiest part in your journey; see yourself and how you will look after losing those pounds, think of yourself as a fat burning warrior, and you will do it quickly.

    2. Raise your metabolism

    By increasing your metabolism, you’ll find it easy to lose your last ten pounds. You can do this through exercise and eating habits.


    To lose ten pounds, either the last ten or your first ten as you start your weight loss program, eat five to six meals per day. In this way your body will work hard to digest each meal and turn it into simple nutrients for your body to use as energy and healing. The rest is burned as heat, and is called “thermogenics.” Consider that you’re eating three meals daily. To lose ten pounds you should spread all the day’s food out, dividing it into five or six meals. Eating more often with fewer intervals will increase your metabolism, keep you from starvation, and burning fats and help you lose the ten pounds. Try to eat every three hours; five meals per day for women are typical, for men six meals are better. Snacking between meals is considered a meal in itself, so snack on foods that will easily burn, not those that you blindly desire.

    Your meal must contain proteins, starchy carbohydrates and fibrous carbohydrates. For the first three meals of the day they should contain lean protein, vegetables and a carbohydrate; meals four and five (for women) or four, five and six (for men) should contain protein and vegetables.

    By following these points, your cravings for food will decrease, your hunger be eliminated, you’re your body will be fully aware of the diet situation. It will not be tricked by false starvation, and therefore will not store extra calories in form of fats. It will favor the fat burning process.


    If you want to lose the last ten pounds, you should exercise a lot. First, you should do cardio like crazy; this is very important. So, if you have not started cardio yet, you should begin now. However, if you’re already doing cardio, double your cardio times; this will help you to lose the last ten pounds easily. You can increase your cardio to six times per week, and if you are already doing this, try including a second cardio session in the evening. Nevertheless, you should realize that, if you increase exercise, you should also increase calories intake, to give your body the food it requires. You will feel hungry if you do not give your body a suitable amount of calories. Your can increase your calorie intake by 10% to 15% and still lose weight, since an increase in exercise requires an increase in calories. You can use a protein source here, because an increase in the amount of protein will increase thermogenics for a same time, but does not increase blood sugar fluctuation.

    You can use protein and cardio to lose your weight by making a second session of cardio for 400 to 700 additional calories you will burn, and you can increase protein by two to three ounces in your meal to balance this. Cardio will turn your body into a muscle burning machine, so it is critical to do strength and weight training exercises. Weight bearing exercises or bodybuilding helps you not only maintain muscle, but also build more fat-burning muscle, which helps you lose weight. You will look better, and realize a good shape with muscle, instead of fats. So, think of replacing those ten pounds of fat with muscle tissue.

    3. Re-evaluate your diet

    Now it is time to re-evaluate your diet behavior, in order to clean up your diet. Do you think the condiments, dairy products, and low-fat foods you consume are healthy, and that they will allow you to lose your ten pounds? If so, think again.

    I will give you some tips to help you to clean up your diet:

    ■Look carefully at the ingredients listed on the food, and choose one with lower number of components. Go back to natural products; an apple is much healthier than a morning cereal.

    ■If you can, remove condiments from your food plan for a short period; try to eliminate ketchup, mayonnaise, salad dressing and soy sauce from your rice. Also, subtract nuts and seeds from your diet for a while, in order to have as plain diet as possible.

    ■To lose ten pounds you will have to watch what you are drinking, increase your water consumption and remove all other juice fluids and other non-nutritional beverages.

    ■Remove dairy products from your diet, for they contain a high amount of fat and may cause mucous and digestive problems for many. By doing this, you will remove much fat from your diet, which will help raise your energy and improve you sleep habits. Since dairy products are of some importance, you will have to remove them from meals for only a short period to help you to lose ten pounds. Some dieters feel worse when they add dairy products back into their diet; they feel worse and complain of having less energy and more stomach problems, so monitor how you feel after re-introducing dairy products, then decide.

    By following these points, you will decrease hidden sugars and calories, improve your digestion, and not only lose ten pounds, but also experience better health and longevity.

    4. Get up earlier

    Getting up early helps you burn more calories, so that you can eat and burn the five or six meals required. For example, if you eat five meals in a day and one meal every three hours, you should start your day by 6 a.m. and finish with your last meal at 6 p.m. Men may have an additional meal at 9 p.m.

    You can also do more exercises when you wake up early. Begin your day with cardio before your first meal; it will help you to burn fat, rather than blood sugar. Also, when you awaken early, you will have enough time later in the day for a second training period. Therefore, you can lose the last ten pounds if you spend more time awake.

    You should think of losing the last ten pounds as an easy process. You’ll find this helpful, because, when you convince yourself that it’s easy, your mind will know that it’s easy, since it can’t differentiate between what you think is real and what is real. For this reason, you should know from your heart and mind that losing the last ten pounds is easy.

    Thus, by cleaning up your diet, taking care of what you drink, waking up earlier and staying active, you will allow your body to shed ten pounds easily.

    How to Lose 10 Pounds in 3 Days

    The key to weight loss is boosting metabolism first and foremost; drinking lots of water of course, and proper diet and exercise. If your anything like myself, u probably get bored with the same ole diet and exercise regimen. I have found and compiled several different diets for weight lost FAST. Here's a weight loss diet, three day chemical break down as denoted by Dr. Green Fillip.

    3 Day Chemical Break Down

    Instructions: I am Dr. Green Fillip and I will talk here about the fastest diet ever. You will be able to lose ten pound in ONLY three days, believe it or not! Here is the diet, but be careful not to substitute any of its constituents to get the intended results. Only salt and pepper can be used in this diet. Follow the exact quantities provided. If no quantities are given, there are no limits. Drinking sufficient amounts of water is required. Ask your doctor before starting this diet

    limits. Drinking sufficient amounts of water is required. Ask your doctor before starting this diet.

    Day 1

    Breakfast Lunch: Dinner:

    • ½ a grapefruit

    • 1 slice of toast

    • 2 teaspoons of Peanut Butter

    • Black Coffee or Tea • ½ cup of Tuna or Chicken

    • 1 slice of toast or cheese

    • black coffee or Tea • 2 slices of any type of meat (3 ounces) or a small steak (broiled)

    • 1 cup of sting beans

    • 1 small apple

    • 1 cup of beets or carrots

    • 1 cup of vanilla ice cream

    Day 2

    Breakfast Lunch: Dinner:

    • 1 egg

    • ½ banana

    • 1 slice of toast

    • black coffee or tea • 1 cup of cottage cheese or ½ a cup of tuna fish

    • 5 saltine crackers

    • diet soft drink • 2 hot dogs

    • 1 cup of broccoli or cabbage

    • ½ cup of carrots

    • ½ banana

    • ½ cup of ice cream

    Day 3

    Breakfast Lunch: Dinner:

    • 5 saltine crackers

    • 1 slice cheddar cheese

    • 1 small apple

    • black coffee or tea • 1 hard boiled egg

    • 1slice of toast

    • ½ cup of tuna

    • diet soft drink • 2 hot dogs

    • 1 cup of broccoli or cabbage

    • ½ cup of carrots

    • ½ banana

    • ½ cup of ice cream

    This diet is for people who want to lose huge amounts of weight and for those who are in a hurry to maintain a good body shape.

    It is chemically and enzymatically stable; this was confirmed by several diet experts and doctors. If you adhere to every detail in this diet, you are guaranteed to lose ten pounds in three days.

    However, to be honest, the general medical point of view is that this three-day diet could be dangerous, as it stimulates a potentially harmful starvation cycle inside your body.

    The healthiest diet is the one that helps you lose from one to two pounds per week. Any diet offering more than this should be applied under the supervision of your doctor.

    In addition, there is another thing to be taken into consideration is the wonderful feeling you might have with a ten-pound weight loss after only three days. That feeling may not last long, since rapid weight loss rarely produces long-term success. To maintain long-lasting results, you need a balanced weight loss diet with all essential nutrients.

    The ingredients you need for the three-day diet are probably already in your kitchen. You do not have to cook anything special, so this diet will not increase the cost of you ordinary budget. This diet is for only three days, no more. After the three days you should return to your regular meals, and those meals should remain within a healthy range of a four-day period. After seven days you can do the three-day diet again.

    You to not have to starve your body, just eat the given amounts in the normal time frames. The main idea here is to reset your digestive system in a way that raises your metabolic rate, which increases the rate of burning fats. People who have gone on this diet verified that this is what happened, though there is no a scientific evidence to prove it.

    You do not have to think about changing or substituting any meals in the three-day diet, just flow with it as it is. You will be satisfied with the results.

    Good luck!