Peterka

Sing Sing State Prison: One Day, One Lifetime, written by Author; Al Bermudez Pereira a Florida resident originally from Brooklyn, NY, by way of Vieques, PR., offers a fascinating, inside view of one of the hardest penitentiaries in the country. Sing Sing, located in Ossining, New York, has housed many of the most vicious and infamous criminals since its inception.

As a Correction Officer at Sing Sing, the author provides the reader with information heretofore shielded from the public eye. Written in a conversational, narrative tone, Mr. Bermudez conveys chilling stories on violent criminals bent on destruction, an educational history of the prison, the psychological and emotional toll of working in such an environment has taken and the relationships he has forged over the years.

In graphic detail, Mr. Bermudez describes the mental exercises he must subject himself to prepare himself each day to report for work. The author effectively conveys the level of bravery and professionalism required for those who lock the gates behind them as they are charged with the responsibility of vigilantly keeping watch over men with severe antisocial and criminally diseased minds.

The text flows at a brisk pace, which keeps the readers interest throughout. By interspersing personal experiences, the author further build bond with the reader. The subject matter is unique and presented in a matter of fact and captivating fashion. Compelling photographs augment the text allowing the reader an even better insight to the environment of which the author writes.

Mr. Al Bermudez Pereira, attention to detail and highly descriptive writing style could further enhance the appeal of this work, E. H. House, Managing Director, PA. Publishing Company 2006.

Al Bermudez informs the readers, in a way that only a person who has experienced prison life can, about the inner workings of the prison system and gives insight in to our justice system. He explains the great amounts of corruption and possible solutions, Dorrance Publishing, 2006.

It gives the readers a personal view and opinion on the death penalty and why growing up in the Marcy Housing Projects of Brooklyn, NY, helped him to clearly understand the criminal justice flaws marked by its discrimination.

Detail explanation in departmental policies and procedures make this an ideal book for those seeking a career in Law Enforcement, particularly with any Department of Corrections in every level of government.

His personal conversations and experiences throughout the years at Sing Sing State Prison and Downstate Correctional Facility, with young convicted felons serving hundred of years combined, gives precise details into narrowing down possible problematic solutions and passing on this knowledge to the general public.

To contact; Dorrance Publishing Co., Inc. 701 Smithfield ST. Third Floor, Pittsburgh, PA. 15222, Promotion Manager, Jessica Cunningham Stillwell At 412-288-4543 or fax: 412-434-8430. DorrancePublishing.com.

To place; A book order, request a review copy, or learn important information about shipping prices, tax, and our return policy, please call our Merchandising Coordinator at 800-788-7654.

A comprehensive; Promotional campaign has been launched for this book and we are confident that you will receive many request for it. Because the public relies on your collection to be an update representation of what is new and interesting in the literary world, copies of this book are available for immediate shipment at a 20 percent discount, wholesalers 40 percent discount from retail price. All orders will be processed quickly and shipped to you by the most efficient means available.

To contact; the Author via e mail go to OneDayOneLifetime.com or call 407-302-3708. Having a newly published author in your local area presents unique opportunities to the bookstore. Foremost among them is the chance to invite the author in for an autograph signing. Such an event can only burnish your business as a cornerstone of the community's literary realm, and Dorrance Publishing offers consignment terms which makes such an event a no-lose proposition for the bookseller.

In a statement by Bermudez and soon to be published by MetroWest and City of Lakes Lifestyle Magazines Fathers Day June 2007, issue here is what he had to say concerning his prison influences;

"During my years as a NYS. Correction Officer, I had many sit downs and held endless conversations with young people incarcerated within the prison walls of Sing Sing Maximum Security Prison, with some serving 10 to 100 years in prison.

In their own words, many blamed their unfortunate circumstances on the absences of parents, single parents working long hour days and no supervision, homes without Father's and in some cases Father's who were home yet they experienced the absence of love.

Some blamed it on alcohol and/or drugs, peer pressure of others, physical, verbal and mental abuse by friends and family members.

I've discovered through these conversations that many of these incarcerated young people really don't mine discipline deep down inside. It actually gives them a sense of security, a firm foundation of personal strength and integrity. It also reinstates and instills in their minds the understanding that you are the parent, the guardian and one who is in control of their life.

As a Correction Officer we must draw the line between interpersonal communications and the act of sentiment, we must, or your career won't go beyond your twenty years.

Yet as a Parent, I couldn't help but to absorb these unfortunate stories and positively implement them in my own personal life. But always remembering that no matter how hard we try or how much we could give, we can't save everyone from life's evil and shameless temptations.

I don't consider myself an excellent Father, actually I'm probably far from it when compared with many other Fathers. But by simply listening, understanding and implementing what I've learned positively, in addition to putting aside all the bad and negative elements found in a prison environment, I guess it's safe to say prison actually helped me to prefect those imperfections I didn't know existed within me as a parent, ABP*

Author, Al Bermudez a Florida resident was born in Brooklyn, NY, by way of Vieques, Puerto Rico, Pueblo de Monte Santo, (Village of Monte Santo.)

He attended Florida Metropolitan University. A member of Florida Freelance Writers Association, Al Bermudez is a retired New York State Corrections Officer.

His career included serving with the New York State Correction Emergency Response Team and certifications are as follow;

Municipal Police Training Council Division of Criminal Justice,
NYS Sheriff's Association,
NYS Department of Corrections,
NYS Corrections Emergency Response Team,
NYS Commission of Correction Suicide Prevention and Intervention,
NYS Law Enforcement Officers Union of Council 82,
NYS Westchester County Law Enforcement Hispanic Society,
NYC Police Department Auxiliary Forces,
Westchester County Fire Training Center and most recently,
Seminole County Sheriff's Office Community Law Enforcement Academy.

I train many women clients, and if there is one thing I have learned, women like to have toned inner thighs! It is a problem area for most women. The muscles of the inner thighs, also called the hip adductors, respond to a very specific exercise routine. It takes about 15 minutes of exercise three times a week to shape the inner thighs. All you need is an exercise mat to get stared. Try these exercises for a few weeks and you will feel more leg power when you walk, run, or swim. After about ten weeks, you will see new definition in your thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright on your left forearm. With your left leg bent comfortably, extend your right leg at a 45-degree angle in front of you. Slowly raise the right foot about six inches off the floor in a controlled motion. Hold for one count, then slowly lower the foot almost to the floor; start another lift without touching down. Do 10 reps. Then roil onto your right side and repeat. Do 3 sets with each leg. 3 sets of 10 repetitions each is a good starting point. When the routine begins to feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.

Cable Adductor Machine

This is the machine in the gym that most women gravitate towards! It's the one where you sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads. Smoothly bring your legs together, hold for a second then return under control to starting position. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners. Aim to keep your legs and back in contact with the machine at all times. It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you.

Inner Thigh Firmer Using a Stability Ball or Pillow.

Lie on your back on the floor and place a small Swiss Ball or large pillow centrally between your lower legs. Smoothly squeeze the ball or pillow, aiming to apply pressure from both legs, onto the sides of the ball. Hold in the inner phase for 2 - 3 seconds prior to releasing and repeating again. Repeat 10 times. This exercise is usually performed while lying, but can also be performed seated or standing. Complete 2 sets of 10 repetitions. 2 sets of 10 repetitions is a good starting point.

How Much Exercise Is Enough To Tone The Inner Thighs?

This number guide will help you determine what intensity is right for you.

Let's say that the intensity of the exercise ranges from 1 to 5.

1 - Light exercise, can barely feel the muscle. (this is what you feel in the first 1-3 repetitions)

2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.

5 - High intensity, where you just can't continue. You need to stop and take a break.

In order to tone the thighs, you need to push to an intensity that falls between 3 and 4. This will vary from person to person. For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.

For more information about best diets to lose weight, register for free and get full-color exercise routines, diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/, for exercises for women, visit http://www.toningforwomen.com/ and to train with Nitin, visit http://www.phonefitnesstrainer.com/