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Finding time to workout is tricky in any season, but with a crammed holiday schedule, it can seem nearly impossible. Thankfully, high-intensity interval training—the trending fitness philosophy that combines bursts of cardio and strength training—makes the most of small windows. "Scientifically, you burn more fat by including short spurts where you work your absolute hardest," says Ellen Latham, a trainer and founder of Orangetheory Fitness studios. Here, Latham's 20-minute routine designed to torch calories and firm you up all over. All you need is a jump rope. Do the routine three times a week for body-con, dress-worthy results. WARM-UP Do 20 high-knee marches while pumping your arms, 15 jumping jacks, and 10 standing straight-leg side swings—lifting your leg out to the side while balancing on the other, then quickly switching back and forth. CARDIO BURST (4 minutes) Jump rope with a skipping style, alternating each foot (rather than hopping on them together). "You'll know your heart rate is at the right intensity when your breathing becomes too hard to say your full name and address without stopping," advises Latham. Aim to keep it at that level for the full four minutes. BURPEES TO PUSH-UPS (1 minute) Starting in a standing position, bring your hands to the ground, kick your feet out behind you into a plank position, and do a push-up (drop your knees if necessary). Hop your feet back underneath you and spring straight up, jumping as though you were trying to touch the ceiling. Repeat. SIDE PLANKS (1 minute) On the floor, place your right elbow directly under your shoulder while propped up on your side. Stack feet or stagger them, and elevate your bottom hip to make a straight line from head to toes. Slightly pinch in your shoulder blades (without hunching). Drop your right knee down for support if need be. Hold for 30 seconds, then switch sides and repeat. CARDIO BURST (5 minutes, 30 seconds) Jump rope, skipping again, getting your heart rate back up. After two minutes, jump with a slight jog, as if you were running in place. At the 10-minute mark, hop with feet together, like traditional jump rope, for 90 seconds. "For your knee health, land on the balls of your feet, not flat-footed," notes Latham. Be sure you're breathing hard the whole time. SQUATS TO LUNGES (1 minute) Stand with feet shoulder-width apart, and with your weight in your heels and your hands out in front of you, sit back to a squat—like you're sitting into a chair with your behind stopping at seat level. Stand and lunge your right foot straight forward, keeping the knee above your ankle as you lower your left knee until it hovers above the floor. Step back to standing, then lunge with the left leg forward. Stand, return to squat position, and repeat. FRONT PLANK (90 seconds) Facing down on the floor, prop yourself onto your elbows and toes with your knees lifted. Focus on pinching your shoulder blades and pulling your belly button away from the front waistband of your pants. Latham's tip: "The ab muscles that kick in when you cough—those are the muscles you want to be engaging." Hold for 90 seconds. CARDIO BURST (4 minutes) Jump rope with a running step for three minutes, then jump with feet together for one minute. BICYCLE (1 minute) Lying on your back, bring your right knee up to your chest and stretch your left leg straight out, lowering it as close to the floor as you can without arching your lower back. Then, with your hands behind your head, bring your left armpit toward your right knee and your right elbow back. Alternate sides continuously, focusing on bringing the back elbow far behind you. BACK EXTENSIONS (1 minute) Face-down, tuck your toes under, and place the backs of your hands under your forehead for support, elbows out to the sides. Using your back muscles, lift your chest as high as you can. Lower and repeat. FINISH Gently stretch out your back, hips, chest, and the front and backs of your thighs. (December 2015/January 2016 issue of Harpers BAZAAR)

Lured by lovely beaches and well-priced resorts, many travelers never see Jamaica beyond scenes of sun and sand. But this multi-faceted island offers so much more than the expected tropical vistas. The “Land of Wood and Water” also boasts mountains, historic architecture and unexpected adventure excursions. Check these things off your Jamaica bucket list on your next visit: Devon House, courtesy of Jamaica Tourist Board. 1. Devon House One of Jamaica’s most significant national landmarks, Kingston’s Devon House is a stately 19th century mansion that was the home to the island’s first black millionaire, George Stiebel. Besides striking history and decor, Devon House draws hundreds of visitor’s to its legendary I-Scream shop, considered the best on the island. Credit: Wolmadrian / WikiMedia 2. Blue and John Crow Mountain National Park Shrouded in mists and rising to the island’s highest point at 7402 feet, the Blue Mountains are as significant to Jamaica’s landscape as its beaches. Combined with the connecting John Crow Mountains, the National Park is a World Heritage Site and sprawls over 200,000 acres of tropical rain forest. Dunn’s River Falls, Jamaica 3. Dunn’s River Falls A stunning example of why the indigenous Aarawk people named the island Xayamaca; land of rivers and springs, Dunn’s River Falls is one of Jamaica’s most dazzling hallmarks. Flowing across more than 600 feet and one of the few rivers that flow directly into the Caribbean Sea, a climb up the falls near Ocho Rios should not be missed. The Bob Marley Museum, courtesy of Rosalind Cummings-Yeates 4. Bob Marley Museum Jamaica’s most famous son inspires a host of monuments, historical sites and locations all over the island but the Bob Marley Museum, which is the Kingston house that Bob lived in during the height of his career, is an important highlight. The tour features his gold and platinum albums, studio workings and a life-sized hologram. Scotchies jerk meat grill, courtesy of Jamaica Tourist Board. 5. Scotchies It should be a requirement for all Jamaica visitors to sample authentic jerk before leaving the island. The process of grilling meats over an open pit with various seasonings has been much copied but it’s not real jerk unless it’s been grilled over an open pit of sweet wood and pimento logs and few places do it better than Scotchies Jerk Centre. It’s the wood, not the sauce, that gives the meat such delectable flavor. Check out locations in Montego Bay, Ocho Rios and Kingston. Rafting the Rio Grande, courtesy of Jim Smith 6. Rafting on the Rio Grande Thank the late Hollywood icon Errol Flynn for the unforgettable experience of floating down the gentle waves of the Rio Grande River on a bamboo raft. The rafts were only used to transport bananas to Port Antonio’s busy harbor until Flynn popularized it as an ideal way to enjoy the area’s lush scenery. Rose Hall Great House, courtesy of Jim Smith. 7. Rose Hall Great House The white witch of Rose Hall is one of Jamaica’s most enduring legends and a tour through the restored 18th -century plantation house conjures up the details of Annie, the mistress of the house who deposed of three husbands and many lovers with witchcraft. Day and night tours of the Montego Bay landmark are available but be aware that many still glimpse Annie’s ghost roaming through Rose Hall. 8. Rick’s Cafe This scenic cliff-side bar is a famed Negril hotspot that boasts awe-inspiring vistas and sunsets. Rick’s is also a popular location for cliff jumping, so there’s always something to see, no matter what time of day. Mystic Mountain Jamaica bobsled ride, courtesy of Rosalind Cummings-Yeates. 9. Mystic Mountain Jamaica Bobsled Inspired by the legendary Jamaican Olympic bobsled team, this Ocho Rios attraction swoops down the mountain and through the rain forest driven by gravity. Mystic Mountain Jamaica Bobsled is an exhilarating ride that combines Jamaican innovation and tropical landscapes. 10. Doctor’s Cave Beach Jamaica is covered with lovely beaches but none boast the intriguing history or prime location in the middle of Montego Bay’s Hip Strip, like Doctor’s Cave Beach. Named for the doctor who used a cave to get to the beach and its reported curative waters during the early 20th century, the beach is now a bathing club with pristine sands and a lively bar, open to the public.rative waters during the early 20th century, the beach is now a bathing club with pristine sands and a lively bar, open to the public. (Orbitz.com) ................................................................................................................ About the Author Rosalind Cummings-Yeates Rosalind is a writer/author/blogger/teacher based in Chicago. Follow her hyphenated adventures with her blog, Farsighted Fly Girl, as well as on Twitter and Instagram @FarsightedGirl.

The 23rd Annual 9 Mile Music Festival has officially announced Nas as an addition to its concert line up on February 27th, 2016. Presented by Cedella Marley-Booker’s Smilin’ Island Foods TM, the line-up addition adds another layer of musical diversity to the annual benefit concert. Ever since a 17-year-old Nasir Bin Olu Dara Jones appeared on Main Source’s 1991 classic “Live at the Barbeque,” hip-hop would be irrevocably changed. Nas. Gifted poet. Confessor. Agitator. Metaphor master. Street’s disciple. Political firebrand. Tongue-twisting genius. Has been invited to grace the stage at this year’s 9 Mile Music Festival. This year, in addition to an exciting line up, concert goers will also enjoy a brand new “experience plaza” offering yoga and dance instruction, along with other activities designed to give patrons an experience in culture, to go along with the festival’s annual musical, culinary, and artisanal offerings. Known for its commitment to its annual food drive and for attracting some of the hottest acts in the world, the 9 Mile Music Festiva l continues to please with the inclusion of several surprise acts to be revealed closer to the Festival’s start date. Miami has seen twenty-two (22) 9 Mile Festivals come and go. Formally known as “ Marley Fest” and “The Caribbean Music Festival ,” This years euphoric celebration of music will be held at Virginia Key Beach, a special and historic venue. Continuing its tradition of giving, the cost of admission will, once again, require four (4) canned goods in addition to an entrance ticket which may be purchased via their website, 9milemusicfestival.com or through exclusive ticketing outlets throughout Florida. (http://sflcn.com/)

Natalie Cole the daughter of Nat King has died at the age of 65. It is reported that she died from congestive heart failure at a Los Angeles hospital. She had been very sick recently, cancelling several tour dates in late December including a New Year's Eve concert at Disney Hall in L.A. She also cancelled an upcoming February concert due to illness. Natalie struggled with substance abuse and was plagued with health problems, suffering from liver disease in 2008. In 2009, she received a kidney from an anonymous donor after contracting hepatitis C linked to her earlier drug use. She also underwent chemo for Hepatitis C. She rose to musical success in the mid-1970s as an R&B artist with the hits "This Will Be", "Inseparable", and "Our Love". In 1987 she re-emerged as a pop artist with the 1987 album, Everlasting, and her cover of Bruce Springsteen's "Pink Cadillac". Rest In Peace.

We are a few hours away to ringing in the New Year, but the clock has already struck midnight in some part the world. See people celebrate the beginning of the new year 2016!

A huge fire has broken out in a high-rise hotel in central Dubai close to the world's tallest skyscraper, the Burj Khalifa. It was not immediately clear what caused the fire, which ran up at least 20 stories of the building near the Burj Khalifa, the world’s tallest skyscraper at 828 meters (905 yards). The building that caught fire was The Address Hotel, according to Reuters, but reports also said it was a residential building. Burning debris rained down from the building as firetrucks raced to the scene. It was not immediately clear if anyone was injured in the blaze. Up to two million people are expected in central Dubai for the fireworks. Crowds gathering to watch the display have been asked to leave the area around the hotel. Dubai’s scheduled New Year’s Eve celebrations would proceed, a civil defense official said on Al Arabiya television.

Caribbean R&B/Pop singer, MonCherie has teamed up with American rapper Safaree, the ex boyfriend of Trinidadian rapper Nicki Minaj with their song “What I want (wah mi want)”.

I nternational Swim & Resort Fashion Week is a 4 day long event that provides an intelligent, innovative platform for progressive, established, and emerging designers to showcase their collections to international buyers, print & digital outlets, and select style makers. ISFW will take place at the exclusive Santa Barbara Beach & Golf Resort on the beautiful Caribbean Island of Curacao. The week begins with a kick-off event at the Santa Barbara on Feb. 24, with a slate of fashion shows, cocktail parties and more through Feb. 28. The ISFW is the first swim showcase of its kind in the Caribbean, setting the bar high with promises to provide fabulous swimwear, entertainment and a taste of luxury regarding the venue’s private beach, top-class spa and other premium amenities.

A Pictorial of the cycle Domestic Violence Written by Jamila Choyce Any month in the year is an excellent time to discuss problems and solutions for domestic violence, because every month, every day, and minute women, young ladies, and teenagers are following prey to Domestic Violence and Sexually Assault. The Bay Area’s own local celebrity, Keldamuzik , has joined the debate on this explosive issue - Saying No More!! She is an entertainer residing in Northern California. Acting and singing has been her aspirations even as a child. After attending college, working in Japan and the Caribbean, and seeking other careers opportunities, she has come full circle as a recording artist, writer, businesswoman, actress, model, television personality, and public speaker. She is known as the “ Diva ” on her talk show “ Diva Talks Tonite .” The show features a panel of guests to discuss current events ranging from fashion, health, pop culture, education, entertainment and social issues. Keldamuzik has also involved herself in working with community oriented projects that she's developed, such as The Diva Project. This project entails public speaking and empowering young women to stay positive. Keldamuzik strives to help the world become a safer place for the next generation. Diva takes a stand “No More” Currently, this Diva has embraced the issue of Domestic Violence and joined the core of the public outcry “No More Together we can end Domestic Violence and Sexually Assault.org . When I asked her, why she is lending her voice to the "No More" movement she replied, “…women should not have to live their lives in harm. It's a shame that once we fall in love with someone we latch onto them and we could see no wrong in them no matter what they do to us. This can no longer happen. ” As a public figure, she feels obligated to inform and educate the public on social issues. Domestic violence is a social issue that this Diva is prepared to attack. She further stated, “I'm in support of putting the stop to domestic violence. As women today are already facing so many challenges in society, getting physically harmed by a loved one is the worse. People should treat others the way that they want to be treated. We strive hard to raise families, take care of ourselves and inspire others. Domestic violence should not be on our timeline. We only live once! Why should we live it in fear of being physically, emotionally, verbally, and mentally abused?” Curiously, I asked her has she ever been in an abusive relationship, she replied, “ I have not, but I have had friends that have been in abusive relationships before. I support the movement, because if we do not put a stop to it now, it will continue to happen.” She continues, “ I had a friend a long time ago who was in a relationship and while she was pregnant, he would punch her in the stomach frequently and body slammed her. He hated the fact that she was pregnant and wanted her to get rid of the baby. He would run her head into the walls and dislocated her shoulder, and her stomach was messed up after having a miscarriage. After hearing that story and a few other friends' I knew, who were in domestic violent situations, I decided to do this photo shoot to encourage those to remove themselves out of these terrible situations. ” Again, Kelda Speaks! No More Domestic Violence and Sexually Assault on women, “ Now, women have to know that there are many opportunities and pathways to a supreme life – they need to just say “No more” and believe!” National Resources for BATTERED WOMEN “No More Together we can end Domestic Violence and Sexually Assault” nomore.org National Domestic Violence Hotline Staffed 24 hours a day by trained counselors who can provide crisis assistance and information about shelters, legal advocacy, health care centers, and counseling. 1-800-799-SAFE (7233) 1-800-787-3224 (TDD) Models: Keldamuzik, Rose Henderson, & E'mari Joelle Hay MUA: ` Aleena Barrow Stylist: Jamila Choyce Photographer: Anthony Jackson

After partnering the Adidas, Jamaican-British stylist Savannah Baker, co-founder of Pum Pum Socks , took her latest collaboration back to her roots, Jamaica to create Pum Pum Socks x Adidas Adilette. In homage to her native Patois (patwah) Baker adds a touch to the Adidas signature slides with common slang like “tun up,” “bruk out,” and “ gyal dem .” They are printed on slides that reflect Jamaica’s national colors of green, black, red, and gold. Baker along with her partner, Gemma Shane , initially started Pum Pum Socks in 2014. The candy colored "Candy Ragga" frilly socks can be seen on the likes of Lana Del Rey, Rita Ora, Jungle Pussy, Azealia Banks, Phoebe Collings-James , and Wynter Gordon . Rihanna in a pair of "Pum Pum socks A favorite of another Caribbean gyal Rihanna , who recently wore a pair of the red, green, and yellow socks to her assistant’s 4/20-themed wedding. The term “ pum pum, ” in Jamaican patois, cheekily refers to a woman’s “lady parts”. Feel the rhythm this season as Pum Pum Socks set the beat. Would you rock a pair of the Pum Pum socks or Pum Pum Socks x Adidas Adilette?

Kris Jenner and her 35 year old boyfriend, Corey Gamble, took a break from all the Christmas celebration and headed to the tropical island of St. Barts. Kris and Corey were spotted out and about in the center of town, shopping at several stores and along with Kris' friend, Nancy Rogers. The trip comes only a couple of days after Kris hosted her annual Christmas Eve party, which the whole family and lots of celebrities attended.

In the world of entertainment, timing is everything. For an artist like Kreesha Turner , that time is now. The Canadian siren has been making tidal waves in her home market, but Kreesha is ready to take America by storm. Evolution is inevitable. Kreesha Turner was born in Canada in Edmonton, Alberta, yet spent most of her years traveling back and forth to her mother’s former home of Jamaica. “A lot of people whose parents are immigrants, never go back to their home country,”Kreesha explains. “The first time I traveled to Jamaica, I was eight months old, and I went every year growing up.”Kreesha absorbed the rich musical history of Jamaica, from Reggae to Dancehall, even attending high school there for the first half of her schooling. Once she graduated high school in Canada, she began her full-time pursuit of music. As any artist that is serious about their career should, Kreesha emerged herself in the local music scene, as she was heavily on the Western Canadian Hip Hop front. She made the exodus to Toronto by 2006 after meeting her first manager, and it wasn’t long before the wheels were in motion. “I was signed pretty quickly out of the gate,”she says.“I was signed in 2006, and I’ve been doing music full-time ever since.” 2008 marked the year everything came together, as Kreesha dropped her debut album Passion. The project yielded the Platinum single “Don’t Call Me Baby,”with Juno Award nominations for Best New Artist and Pop Album of the Year. In addition, Turner won the Canadian Radio Music Award for Best New Group/Solo Artist and was nominated for a MuchMusic Video Award for International Video of the Year by a Canadian. While the first half of Kreesha’s career was fruitful, she still felt stifled. The pressures to be a Pop star by her label at the time led to her diluting a sound that was full of so many cultures, yet it had to fit with a formulaic mainstream equation. In 2011, Kreesha dropped her follow-up album Tropic Electric, nominated for another Juno Award, this time for R&B/Soul Recording of the Year. The album was half-recorded in Jamaica, and Kreesha felt as though she “regained control of the steering wheel”on the project. “I was once again allowed to infuse my Jamaican roots back into my music,”she recalls. “I got to put back the dialect (Patois) that I like to throw in there and I mixed it with the electronic/dance sound that was starting to dominate the Pop charts at the time. To appease the label, I was like okay, I’m going to mix dance music with Jamaica, and I did that on my second album.” As Kreesha readies her third album, Evolution Inevitable, her vow of authenticity remains in tact. The greater whole of Evolution Inevitable was recorded in Los Angeles, as Kreesha and her team comprised of co-writer Daaron Anthony and producer Yonni (formerly known as Young Yonny) were inspired by the West Coast. “I think it definitely needed to be created in the U.S., and what better place than L.A.?”Kreesha explains. “L.A., apart from New York, is one of the main music hubs of the U.S. and I got to be in the thick of it in a sense.”Tracks like the hypnotic “MJ”and “Gimme Dat”lean on Sangeet samples, as Kreesha infuses her slick Patois into the cuts. Other tracks like “Put It Down”and “Badboy”scream Dancehall, while “Turn Me On”is a quintessential Pop single. When you’ve had the success and walked the diverse soil that Kreesha Turner has, there truly is “something for everybody”on her debut crossover album. “I just hope that people find something nostalgic yet new and completely different all at the same time,”Kreesha says of Evolution Inevitable. “We infused elements that we felt would cause people to say, ‘Oh, that sounds familiar, yet like nothing else i’ve ever heard before! I like it!’. The project will be released via Kreesha’s distribution deal with Universal Music Canada and in the U.S. independently with the strength of her power house manager, Nick Cannon; N’Credible Entertainment. Kreesha’s meeting with the mogul was completely serendipitous, as Cannon was a secret fan before it all. One fateful evening, Kreesha showed up at a club event Nick was deejaying. “As I came in, Nick shouted me out on the mic like, ‘Kreesha Turner in the building!’I was like, ‘How does he know who I am?’”she recalls. A meeting led to a management contract, and the rest as they say, is history. The stage is now set for Kreesha Turner to bring her unique take on music across the border. Evolution Inevitable is the first brick in the foundation of Turner’s transformation into an American star. “The U.S. may not have heard of me yet, but I’ve traveled the world and performed on stages with some of the biggest names in music,”she says. “I feel blessed to be able to say i do music for a living, and it definitely feels like the American audience is looking for something a little more rooted. To me, there’s nothing more rooted than Reggae, and I feel that my project will feed the peoples’ hunger, giving many exactly what they’ve been looking for.” kreeshaturner.com