Starting a Business - 10

The General Partnership in NY Part I– Formation
After an agreement of the partners, you must file an Assumed Name Certificate with the clerk of the county or counties in which the business is conducted.

Want to train like a Pro Triathlete - 10

How to stay motivated? As an athlete or a person that exercise casually there will be down days but if you set goals for yourself, it will help keep you motivated.

Getting in Shape - Tip 10

The key to any successful exercise routine is consistency. If you are not consistent, it will be hard to see the results you want. However, with how busy we get in our lives, it is hard to be consistent. But, there is hope there are little things you can do to help you to burn those calories. Check back to get some useful insights!

Getting in Shape - Tip 9

Making healthy choices is not easy and many times you are going to be tempted to stray; but remember, nothing in life worth getting is easy! You have to commit to making the change and if you believe in your ability to succeed you will achieve! So, step away from the ice cream, leave those potato chips and begin the commitment of becoming a healthier you!

Starting a Business - 9

The Sole Proprietorship in NY Part III – Taxation
Business income is reported and taxed through the sole proprietor's personal tax return.

Want to train like a Pro Triathlete - 9

Like I said before, healthy eating is important. After a training session, you should eat foods high in protein to help you recover and rebuild damaged muscles.

Starting a Business - 8

The Sole Proprietorship in NY Part II – Liability Issues
A sole proprietor is personally responsible for all debts of his or her business.

Want to train like a Pro Triathlete - 8

Eating healthy should be an integral part of your training plan. Make sure that you are including a lot of fruits and vegetable into your meals. Also, during the summer, make sure you stay hydrated because as I mentioned before it is easy to become dehydrated when you are training for triathlons.

Cooking Tips

Like with getting in shape, cooking is all about baby steps. Start small then graduate to more complex dishes and in no time you will be cooking like a pro. However, we must first asses your skill level. Can you boil water? I'm not even trying to be funny you would be surprised how many can't do just that! If you can boil water and you know how to turn on your oven , then you can cook. I intend to walk you through some cooking basics so check back; we are going to have fun!

Getting in Shape - Tip 8

What did you find out about what you were eating by keeping your food diary? Leave me a comment; I would love to know what you found. Now, you have been keeping the food diary, examining what your eating and reading labels. The next step is substitution. That is, swapping out certain foods for healthier choices. I started buying wheat bread instead of white and cereals that were low in sugar and fat. I also bought skinless boneless chicken breast. There are many things you can do. Just look at what you’re eating and see if you can find a healthy alternative.

Starting a Business - 7

The Sole Proprietorship in NY Part I - Formation
No formation document is required. However, in order to operate your business under a trade name, that is a name other than your name, you must file an Assumed Name Certificate with the clerk of the county or counties in which the business is conducted.

Want to train like a Pro Triathlete - 7

I can’t stress enough, listen to your body! After a hard workout or competition, make sure you drink a lot of fluids and get a lot of rest or it will take longer for you to recover and you run the risk of becoming dehydrated. Trust me I have been there and it is not fun!

Getting in Shape - Tip 7

When you go shopping, do you ever bother to read the labels on the foods that you are buying? I started to read labels because I wanted to know exactly what I was putting into my body. Ever read a label on a bottle of “juice”? One day I did and discovered that some “juice” contained 40% juice or less and sometimes no juice at all! So, I wondered, what was the other 60+ %? Most of the time it was high fructose corn syrup! Since the only time I use corn syrup is when I’m baking, I decided that I was not going to buy any juice unless the bottle said 100% juice. Try making the switch; you will instantly notice a difference in the taste!

Networking Groups 2

Last week I mentioned Meetup.com as a place to find networking groups. If you live in the NYC metro area, I suggest checking out The NYC Business Networking Group. They regularly host two networking events NYC Small Business & Entrepreneur Networking Reception and NYC Pitch Party. Their next pitch party is on August 26, so check it out soon. For more info visit http://www.meetup.com/The-NYC-Business-Networking-Group/

Getting in Shape - Tip 6

The next thing I started looking at was what I was drinking. I saw that I was drinking too much soda and not enough water. So, I cut back on the soda and started drinking more water. I tried drinking diet soda but I never liked that fake sugar taste, so I started drinking juice instead.

Starting a Business - 6

The Business Corporation in NY Part III: Taxes
A corporation is required to file franchise tax reports and pay franchise taxes annually even if the corporation does not conduct business or loses money. This requirement begins the date the corporate existence begins and only ends when the corporation is legally dissolved by the Secretary of State. The corporation will need a taxpayer identification number, obtainable from the Federal Internal Revenue Service. A corporation pays state franchise taxes and taxes on income; shareholders pay taxes on income distributed as dividends. Thus, there is a double tax.

Want to train like a Pro Triathlete - 6

You have just finished a competition and you’re pumped and want to get right back into training. However, it is advisable that you make your body recover before you start training hard again, regardless if you did great or not as well as you had hoped.

Sunday Morning Breakfast in Antigua!

Hope you’re having a great Sunday; I am! I have been getting requests to share Antiguan cuisine and I am happy to oblige. What you have below is the traditional Antiguan Sunday morning breakfast – consisting of salt fish, eggplant, spinach, avocado (we just call it pear in Antigua), fried plantains and a lettuce, tomato and cucumber salad. Sometimes, we have hard boiled eggs too. We eat this with a wood oven or convection oven bread that looks like the picture below. You might say, this is a big breakfast, but it is part of the culture. Generally, Antiguans eat two meals on Sunday – breakfast and dinner. We eat a big breakfast because most of us attend church from around 10 am to 1 pm so we essentially skip lunch. With a breakfast like this you are guaranteed to be full throughout the entire sermon!

NEWS FLASH!!! Update - Executive Triathlete Back in Miami, FL

The Executive Triathlete has made it back to Miami! I know you are just dying to know how his race went. After battling strong river currents, cramps and an upset stomach, I am sorry to report that he will not be going to Budapest. However, never one to be discouraged or dwell on a loss, the Executive Triathlete is all fired up for the challenges ahead as he continues on his quest to compete in the Olympics in 2012!

National Spotlight Business Expo - NYC

Be among the first in the New York area to taste, touch, and feel some of the world’s most sought‐after products and brands.

Thursday, Sept 3, 5 - 9 p.m.
Friday, Sept 4, noon - 9 p.m.
Saturday, Sept 5, 9 a.m. - 5p.m.
Jacob K. Javits Convention Center
655 West 34th Street
New York, NY 10001

Attendance is free of charge, but be sure to... 1. Let Barbara Lee know you’re planning to attend. Call 347-302-0437 or email bleewater@aol.com.
2. Bring your GUEST TICKET – that’s the attached flier – to the event and to each presentation you attend. Print a copy for yourself and for each person joining you at the Business Expo(attendees must be age 16 or older).

Yankees Radio Network FanFest

Being an entrepreneur, is not all about work! If you live in NYC metro area and you are a baseball fan, here is an event for you. FOR MORE INFORMATION VISIT: http://fanfest.yankeesradionetwork.com/
What: Yankees Radio Network FanFest
Where: Lincoln Center, NYC
When: September 12, 2009 from 11a.m. – 4 p.m.

Dining in "In Executive Style"

When people think about breakfast, they may not see it as being the most romantic meal of the day; dinner has that distinction. However, you can have a romantic breakfast. On a rainy Saturday morning, when you don’t feel like going out, break out the good china, light some candles, make omelet, pancakes, toast and sausage and top it off with hot chocolate with whipped cream. But, don’t forget about the orange juice because you need that vitamin C. Remember, it is all about presentation! Enjoy!

Starting a Business - 5

The Business Corporation in NY Part II: Liability Issues
Whether owners are subject to personal liability for acts on behalf of their business, depends on the type of business entity they own. Shareholders liability is limited to their investment in the business, thus there is no personal liability for debts and losses of the business. However, limited liability will not protect the 10 largest shareholders from liability for paying the wages and benefits of the corporation’s employees.

Executive Desserts

Did you take the culinary vacation that I suggested yesterday? Anyway, what is a meal without dessert? There is always room for dessert and the best ones are the ones you make yourself! Step away from the store bought pound cake and experience a taste of the Caribbean with a pineapple upside down cake! The one on the left is the traditional one that you are probably used to seeing. The one on the right is my little twist which I like to call Pina Colada Island Dream Cake because the cake batter is infused with grated coconut and cream of coconut. So, chill out, relax, and grab a glass of cool lemonade and a slice of cake. Ahh… life is good!

"Message From the Executive Duo"

We just want to thank everyone for showing us much love since we started this blog on Monday, August 17. It is really beginning to take off! But we have one question for you – Are you an Executive Follower? If not, you are missing out! Get insights into business, fitness and cooking. Executive Duo: Not Your Ordinary Blog!

NEWS FLASH!!! Update - Executive Triathlete in Tuscaloosa, AL

The Executive Triathlete made it to Tuscaloosa, AL. This morning he has already ran what he considers to be 5 “easy” miles. I don’t know about you, but I can’t tell the last time I ran 5 “easy” miles! So, what’s on the training agenda today? Well, he should be swimming as I am writing this and if he finds the person that has his bike :-), he will be cycling later! As you can see, this Executive Triathlete is all “business” when it comes to competition. Let’s pray for him, cheer him on and with fingers crossed all say Budapest, Hungary 2010, here we come!

Starting a Business - 4

The Business Corporation in NY Part I: Formation
A corporation is a legal entity separate and distinct from the individual(s) who compose the business. The owners are called shareholders. It is formed when one or more persons, called incorporators, who are 18 or older signs the Certificate of Incorporation. The Certificate of Incorporation must include the name of the corporation, the purpose, county location, stock structure, designation of the Secretary of State for service of process and an address within the United States to which the Secretary of State may mail a copy of any process received.
When the completed Certificate of Incorporation is filed with the Department of State, the corporation existence begins. After the corporation existence begins, the incorporator or incorporators must hold an organization meeting for the purpose of adopting initial by-laws, electing directors, and transacting any other business. See link below for more information.
http://www.dos.state.ny.us/corp/busguide.htm

Getting in Shape - Tip 5

Now the key to becoming a healthier eater, just like with working out, is baby steps. Small steps so that you gradually adjust to the change. This is not about going on a fad diet to get fast results; it is about a lifestyle change. For instance, I eat a lot of cereal both hot and cold so I started with changing the milk I drank. I currently drink fat free/skim milk. However, I did not go from full cream to fat free overnight. That would have never worked! I stepped down gradually. I started drinking 2% and after a few months 1% then in another few months fat free. BecauseI did it this way, I was not tempted to fall off the bandwagon.

Want to train like a Pro Triathlete - 5

Now we get to my favorite part running! One of the ways to run faster is to keep your legs under you when you run. That is, run with less back lift and tuck your hip under. Distance runners have a tendency to run with high back lift and it takes longer for your legs to make a complete revolution with a high back lift.

NEWS FLASH!!! Executive Triathlete Spotted in Nashville, TN

The Executive Triathlete has been spotted in Nashville, TN en route to Tuscaloosa, AL to compete in USA Triathlon 2009 Age Group Championships being held this Saturday, August 22. I caught up with him by phone and he said that if he finishes in the top 16 he will be qualified to compete in the World Championships to be held in Budapest, Hungary in 2010! He said he is feeling real good about his chances and I believe he is right! Click the link to see how Elliott stacks up against the competition!

http://www.imathlete.com/events/EventParticipantsList.aspx?fEID=4121

Dining in "In Executive Style"

Ah, Summer… Love it or hate it, it is my favorite time of year because it reminds me of Antigua where during the day the temperature rarely drops below 80 or gets beyond 85 – all year long. Oh, the island breeze! With that setting in mind, summer is a great time, if it is not too humid, to dine al fresco; and you could do so In Executive Style without leaving your house. So, if you have a balcony, porch, patio, whatever, cook some great Caribbean food and take a free culinary vacation.

Why not try making some oxtails with red beans & rice, fried and boiled plantains, potato salad, and a little lettuce & tomato salad? Cool down with a cold refreshing drink of your choice and don’t forget the cherry because it just makes it better! Remember, it is all about presentation! Hope I did not make you hungry :-).

Getting in Shape - Tip 4

So, you’re on a mission to develop and live a healthy lifestyle. I remember when I started to take a closer look at what I was eating seven years ago. It began when I found out that my mom had high cholesterol and high blood pressure and that I would be a likely candidate to develop the same problem. Well, as the saying goes prevention is better than cure so I decided to change the way I was eating at 23 and not wait until I turned 40.

Want to train like a Pro Triathlete - 4

You are getting comfortable with the swim and now you have to work on your cycling. To become a faster cyclist, you have to increase your power on the bike. One of the ways to increase your power, is to do one leg cycling drills in a high gear. Do about 5 sets on each leg for 4 minutes.

Starting a Business - 3

There are several business forms recognized by the various states. For discussion purposes only, I will be referring to the business forms recognized in New York. Furthermore, I will only be looking at Business Corporation, Sole Proprietorship, General partnership, Limited Partnership, Professional Service Corporation, Not-for-Profit Corporation, and Limited Liability Company (LLC). For this reason, you should check to see what forms are recognized in your home state and what the formation procedure is. The information could be found at your state's Division of Corporations website. To find it, run a Goggle search: division of corporations + your state.

Cooking to Relax and Ease Boredom?

People have different ways to relax and ease boredom. Some people watch TV, surf the net, etc. For me, I work out or cook. Yes, you read correctly, I cook! It totally calms and relaxes me and brings out a creative side that only exists in the kitchen. The video below demonstrates one such moment.

Getting in Shape - Tip 3

You have looked into your cupboards and refrigerator and you are not particularly proud of what you found. You say to yourself, “it can’t be that bad. I don’t even eat half that stuff.” Now, it is time for a rude awakening. Get a note book and call it your food diary. Starting tomorrow, eat like you normally do but keep track of everything you are eating everyday for a week. Caution: the results might shock you! Until tomorrow….

Want to train like a Pro Triathlete - 3

Like me, running is your strong suit. However, when you swim you are being carried away with the tide. To improve on your swim, practice technique - example balance drills.

Starting a Business - 2

When deciding on starting your own company, your personal and business circumstances will determine which business form you choose. Thus, there is no one size fit all formula and it is recommend that in addition to the general information I will be providing to you in these segments, that you consider consulting with legal and financial advisors before making a choice and to assist you in completing the process.

Networking Groups

It’s all about resources! You need information in order to grow and run your business smoothly. Since we debut Executive Networking this morning, we would like to share a couple of networking groups that you may consider checking out.

BNI-Business Network Int'l. provides a positive, supportive and structured environment to further business through word of mouth marketing. BNI is a business and professional networking organization that allows only one person per profession to join a chapter. Just run a Google search BNI + your state to find a chapter.

Meetup.com. Meetup is the world's largest network of local groups which makes it easy for anyone to organize a local group or find one of the thousands already meeting up face-to-face. Whatever your interest you can find a group that can potentially grow your business.

WCBS Small Business Networking Night

Join WCBS Newsradio 880 for a Small Business Networking Night. It’s FREE but you MUST be registered and on the guest list to attend. WCBS 880 and The Wall Street Journal's Joe Connolly will be making a special appearance to accept an award from Select Office Suites.

WHEN: August 26, 2009 from 6:00pm-8:00pm
WHERE: Select Office Suites, 1115 Broadway, NY (and 25th st) 12th floor

http://www.wcbs880.com/pages/4984735.php

Starting a Business

In these crazy economic times, it might not seem like the best idea to start your own business. However, a lot of successful businesses started during tough economic times. If you have an idea and a passion to see your idea come to light in the form of a business, then follow along with this blog for the next few days as we go through general business formation. You are in for a surprise, it may not be as difficult as you think! Remember you can only attain success through perseverance!

Getting in Shape - Tip 2

You are starting to take those baby steps by walking. Remember, you have to walk before you can run! The next thing is to be honest with yourself - what are you eating? Take a look in your cupboards and refrigerator and check back tomorrow for more tips.

Want to train like a Pro Triathlete - 2

So you decided that, like me, you love a challenge and now you are training for triathlons. One of the ways to move faster is to incorporate intervals into your training. Check back for more tips.

Getting in Shape - Tip 1

Ok, so you have struggled with your weight and you want to get in shape. The hardest thing with working out is getting started. Once you start you will realize that it is not so hard. The key here is baby steps. You don't want to push yourself so hard the first time that you get so sore and can't work out for another week. If all you can do is walk for 10 minutes -- then do that. Remember to consult your physician before beginning any exercise routine. Check back for more tips.

Want to train like a Pro Triathlete

If you decide you have what it takes to take on Triathlons, the first thing you should know is that 50% of your training should be cycling since 50% of a triathlon is cycling. Check back for more tips.

How I became a Triathlete

I ran track in college - 800m and 1500m. When those events were not taking me to the Olympics, I decided to switch to triathlon in 2004. I thought I knew how to swim since I grew up on an island and I used to ride my bike every where. Little did I know, that did not prepare me for what I was about to embark upon. My family was supportive, but thought I was two shades from crazy to take on two more sports to my routine. However, they were there from the very beginning supporting me when I drifted off course during my first competitive swim.

Now five years later, my swim has improved tremendously, the biking has gotten better and I am dominant in the run. Further, I am on a quest to compete in the 2012 Olympics in London. It would be sort of a homecoming when I make it -- to compete in the country where I was born but never lived. So keep checking back for updates on my progress and with your support, I can go all the way!!

Executive Triathlete in Action!!

Starting Mason Firm, LLC

I started Mason Firm, LLC when I got tired of people telling me that I had an impressive resume but could not be hired at this time – and that was before the recession. Imagine if I went looking for a job now. With a lot of big law firms laying off associates and some new law grads experiencing difficulty finding a job, I like the position that I am in – a turning point – big firms are going under and small firms are on the rise.

Starting a solo law firm was not the easiest thing to do and because of all the ethical rules that lawyers have to follow, there were extra steps I had to take. I had to do a lot of research to ensure that I understood what type of business form would work best for me, my ethical responsibilities in terms of trust accounts, advertising and firm names and basic accounting concepts. Mastering these concepts helped me to make prudent decisions as I embarked upon my greatest challenge since studying for the bar exams.

I formed an LLC because I liked the idea of pass through taxation. However, because I could not limit my professional liability I was required to carry malpractice insurance. Having malpractice is always a good idea. You may think that these policies must be prohibitively expensive, but through research I was able to find a company which offered very affordable policies.

My next step was branding. From the start, I set out to brand my company and came up with a color scheme and a logo. This was important because it gave me a sense of legitimacy and that I could roll with the "big boys". Having a small company did not mean that my image had to be shabby. When everything was in place, I started networking and advertising in earnest. It has been a wild ride since I took the leap of faith in 2007 and I hope that you will follow me along for the ride!

August 16, 2009 Menu

It’s Italian Night! Tonight the Executive will dine on stuff chicken breast with a creamy mushroom sauce; angel hair pasta tossed with garlic, sweet peas and scallions; balsamic spring mix salad and to top it off a pineapple custard tart and pineapple custard parfait. Want the recipes? Email Executive Duo.