May 1, 2012

How to Survive Jail – Tips You Need to Know

By Greg Mascetani –

Whenever you are accused of a certain crime, there is a certain penalty for it. One very common penalty is imprisonment. This penalty is very saddening since you have to be separated from your loved ones. Not only this, you will have to spend every waking hour with total strangers who have done something wrong themselves. You may be wondering how to survive jail. It is actually easy to survive as long as you follow the steps that will be mentioned hereunder.

One thing you should remember is to not show any form of vulnerability whether it is fear or loneliness, or you will become the slave of your inmates. It is also wise to engage in some recreational activities or even a prison job because it’s a good way to use your time wisely. Do not divulge your personal life and the reason why you are locked up. Just let them wonder but do not carry too far.

Avoid being part of the social circle of jail. There are different types of personalities inside the cell. There is the “punk”, who is known for being the personal slave of the bullies. If you are asked to be a punk, fight back. Whatever happens, do not give in. Do not be a snitch as well. Snitches are the ones that tell authorities about the illegal doings of his fellow inmates. Being a snitch may mean that you are in good terms with the police, but not with the inmates. They might beat you up, and that spells trouble. It is better to just keep your mouth shut.

When you are inside, do not show any signs of weakness or shyness. Be aware that the nights will be the worst times. You will miss your loved ones and your freedom. You might cry, but do not let anyone see and hear you. Lastly, behave well. You never know – they might release you earlier than you expect. These tips on how to survive jail are essential if you want to survive your sentence in prison.

To learn more tips about surviving your jail sentence, including a comprehensive survival guide, Click Here!

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Jail Rape – Prevent it From Happening to You!

By Greg Mascetani -

If you are facing a jail or prison sentence, you probably are worrying about several things. What will prison be like? What will happen to me? Could I be sexually assaulted? The unfortunate truth is that jail rape does occur more often then you think.

The human rights watch says 140,000 inmates are raped each year in jail. According to the Prison Rape Elimination Act of 2003, almost 15 percent of inmates have been sexually assaulted while in prison. Since sexual assaults often go unreported, these figures may be even higher in reality.

Did you know that:

- If you are raped while in jail, you are 10 times more likely to contract a deadly disease.

- There are more men raped in prisons then there are women who are not in jail and have been similarly assaulted.

- Most prison staff are not trained to deal with sexual assault situations.

- Many of the inmates suffer repeated assaults, and often receive no mental or physical treatment at all after being assaulted, even if it is reported.

You can protect yourself

You are not helpless in this situation. There are things you can do to protect yourself not only against jail rape, but against other violent assaults. In this case, your best weapon is knowledge. You can make sure jail rape NEVER happens to you.

You are going to need advice regarding your jail sentence, because it will most likely be the most traumatic experience of your life. Here are some things you should know before going into prison:

- Knowing what a heartcheck is. You’d better know what a heartcheck is before stepping foot inside a prison.

- Which group of inmates make the best friends, as well as the best protection.

- Knowing the right way to talk to guards and staff while not angering anyone. (if you do it wrong, you might anger other inmates, and you are as good as dead!)

- Getting along with your cellmates

To learn more about protecting yourself and surviving your jail/prison sentence, Click Here!

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You’re Under Arrest! – Now What?

By Andrew Sarski

Although you may be confused, scared or angry at first, if you have been placed under arrest or have been asked to go to the police station for questioning in a crime, you should contact a criminal defense lawyer immediately. Criminal defense lawyers know what your rights are and how you should handle your arrest.

A qualified defense attorney will advise you on your rights so you don’t get caught off guard by police interrogation tactics. This legal advice alone could protect your freedom. After arrest and bail, you will be arraigned and assigned a court date. The US Court System is a very complicated justice system and you will need an attorney that is well versed in your state laws to argue your case. The following topics may help you understand the criminal justice process if you have been charged with a crime.

Severity of Criminal Charges

You could be charged with an infraction. An example of an infraction could be a noise violation. The punishment of an infraction can not be jail time, only fines, the loss of your license or other personal liberty restrictions, excluding jail. You can not go to jail for an infraction. There are times in negotiations between your criminal defense attorney and the prosecutor of your case will reduce a greater charge (felony or misdemeanor) to an infraction with an admittance of guilt. If you are charged with a Misdemeanor, the punishment is more severe. A misdemeanor can carry a jail sentence (up to a year in jail) and large fines. If it is your first offense and you are convicted, the best case scenario is you are offered probation and a hefty fine. Being charged with a felony is the most serious criminal charge that can be brought against you. If you are convicted of a felony you may be sentenced to jail time in State Prison.

How to Handle the Police looking for you

If the police are looking for you or have called you directly in relation to a crime, it is in your best interest to talk to a lawyer before you speak with the police. Although you have not been placed under arrest, anything you say to the police detectives over the telephone or casually in person can be used against you. Whatever you do, do not lie or tell mis truths to the police thinking that it can not be used against you. Everything can be used against you in the court of law if you have not been placed under arrest.

Miranda Rights

If you are in Police custody, it is most likely that the Police will read you your Miranda rights. If you are read the Miranda rights, everything you say can and most likely will be used against you in a court of law. At this point, it is most likely in your best interest to give the police officers your name and address and request to speak with a lawyer. After this, do not say anything until you speak with a lawyer.

This article should shed some light on what to expect if you are detained by the police or placed under arrest. Getting arrested is a horrible experience than can only get worse if you do not have an advocate fighting for you. If you have been arrested, contact a criminal defense attorney immediately. It is in your best interest as your very personal freedom is in jeopardy.

If you have been charged with a crime, contact an Oklahoma City Defense Attorney at the Law Firm of Atkins & Markoff. If you have been charged with a []Sex Offense, []Oklahoma City DUI or an []Oklahoma City Drug Charge, you need a qualified Defense Lawyer: Contact Atkins & Markoff today!

This article, which is not meant to be legal advice, may be republished providing all of the resource links remain intact.

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Jail House Fitness Secrets

By Matt Marshall

I’m constantly searching and experimenting with new and unusual bodyweight exercises.

I often comb through used book stores searching for out-of-print fitness books. (Perhaps you’ve heard the expression: “If you want a new idea, check inside an old book.”)

Recently, I stumbled upon a fitness guide written by a man locked up in solitary confinement. This convict has achieved a high level of fitness even though he has no equipment, no weights, no machines and very little space to with.

Charles Bronson is a British convict. He was initially put in prison in the ’70′s and has been in prison ever since except for three months on the outside.

He is known for being incredibly strong and has many prison records including most push-ups done in one minute (118), most sit-ups done in one hour (1790) and most push-ups done in one hour (1727).

When I saw that he had written a book about his prison fitness plan, I was intrigued.

The book is called, “Solitary Fitness.” But before you rush out and buy it, there are a few things you should know.

There are many bad features about the book. And there a few good ones. I will try to sum up the pros and cons of the book so you can make an educated decision.

Negative Point #1: Conflicting advice regarding steroids.

Bronson tells his readers to stay away from steroids. This is good advice and I agree. But here’s a funny quirk about the book. Bronson himself could obviously not pose for pictures to demonstrate the exercises.

So they used a female bodybuilder. And the female bodybuilder they used for all the pictures is OBVIOUSLY on steroids. She’s bigger than most NFL linebackers and her face is incredibly masculine. Telltales signs of steroid abuse.

Negative Point #2: Lot’s of Hype And In-effective Exercises

Many of the exercises are boring and completely in-effective. One of the exercises he recommend is simply holding something in your hands and keeping your arms extended in front of you. (Think about how you’d hold a baby with a poopy diaper.)

Obviously, this exercise isn’t going to do too much for you other than give your front shoulders a bit of a workout. But Bronson claims this will pack 2 inches onto your chest in one month. I wish it were that easy.

The other exercises he recommends are pretty basic. Push-ups, sit-ups, step-ups, etc. He also seems to be hung-up on the concept of isometric tension.

For those of you who don’t know, isometric tension is flexing your muscles against an immovable object, such as pushing against a wall. This type of exercise has already been dismissed as completely in-effective but Bronson still seems to think it works.

Negative Point #3: Some downright W-E-I-R-D stuff.

Bronson devotes a whole chapter to the idea of punching a cow in the face. Mind you, not a cow that’s attacking you or anything. Just a normal cow that’s standing there minding it’s own business. Apparently knocking out an unsuspecting cow is considered a feat of strength.

He also talks about how he gives himself enema’s. I’ll spare you the details. And as if that weren’t enough there’s even a section on workouts for — how should I put this — workouts for your “love muscle.”

Were There Any Good Points About The Book?

Although I wouldn’t recommend that anyone actually waste money on this book, there were a couple good points.

Interesting Point #1: Bronson does not eat anything at all on Sundays and explains many of the healthy benefits of this practice.

I talk about this in my book, Maximum Muscle Minimum Time but I haven’t seen too many other people talking about it.

Interesting Point #2: Despite the shortcomings of the book, it is inspirational. Bronson accepts no excuses and knocks out 2500 push-ups per day. He really believes in respecting your own body and taking care of yourself.

Overall, the book wasn’t great. But you might want to check it out if you are curious. I believe it’s only available in the U.K. so check it out and read the reviews online.

Matt Marshall is not a personal trainer or a professional bodybuilder. He’s just a former skinny guy who figured out how average guys (with average genetics) can build muscle and develop outstanding physiques. To learn more about a fitness program that requires no equipment and no wide-open spaces, check out

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The Prison Cell Workout

By Matt Marshall

Have you ever noticed that many convicted criminals walk into prison as skinny punks but walk out with 20-40lbs of new muscle?

Have you ever wondered how that is possible?

Recently, a customer of mine asked me if I thought it was possible to build muscle, burn fat and get a lean, muscular physique without lifting weights.

While I gave it some thought… he raised the stakes. He wanted to know if someone could build a better body while locked up in a ten by ten prison cell.

I thought about it some more… and then I started to do some research.  After I completed my research I told him that I believed it was possible to build muscle even within the confines of a ten by ten prison cell.

Here’s why:

Point #1: Your muscles are stupid. In order to grow, your muscles must be placed under tension. If you lift a dumbbell, that puts tension on your bicep and back muscles.

But… if you do a pull-up… that also puts your back and biceps muscles under tension.  Here’s the kicker: Your muscles don’t know the difference between the tension put forth by pull-ups or from dumbbell curls.

The important thing is that your muscles are being worked against resistance in each case.  So lifting weights may be a convenient way to work your muscles under tension… but it’s definitely not the only way to work your muscles.

Point #2: In the late ’80′s, researches used electromagnetic imaging to discover which exercises caused the greatest degree of muscle fiber activation. The rationale being that the more muscle fibers that were activated, the better the exercise was for building muscle and strength.

Researchers discovered that the most effective exercises were the ones where your hands and or feet remained steady and your body moved.

The exercises where your body remained stationary and your hands or feet did the moving were decidedly less effective.

Here is an example: When you are bench pressing, your body remains stationary and your hands move up and down throughout space.

But when you do a push-up, your hands remain stationary and your body moves up and down throughout space.

How about another example? When you do a seated leg extension, your body remains stationary and your feet move up and down. But when you do a squat, your feet remain stationary and your body moves up and down throughout space.

So the push-up activates more muscle fiber than the bench press… and a squat recruits more muscle fibers than a leg extension.

This means that many bodyweight exercises actually require a greater degree of muscle fiber activation than many common weight-lifting exercises.

In short, bodyweight exercises can actually be more effective at building muscle and strength.

So… even if you’re stuck in a tiny prison cell, you can still build muscle and strength with bodyweight exercises like push-ups, pull-ups, sit-ups and squats.

Of course, to build extreme amounts of muscle you have to move beyond the basic exercises and start using some of the more advanced exercises. These include the one-arm push-up, the janda sit-up, dips and variations on the pull-up.

But in the end, I see no reason why you could not build an all-around spectacularly muscular physique within the tiny confines of a ten by ten prison cell.

Matt Marshall is the author of The Home Workout Plan. This book allows average guys to build muscle and strength without lifting weights, without fancy equipment and without commercial gym access.  A free Home Workout Plan report is available for download at

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How Convicts Get Buff

By Matt Marshall

How do maximum security prisoners manage to add muscle?

I’ve often wondered about this. And recently, a customer gave me a very important clue to this puzzle.

Here’s the deal:

First of all, it’s important to note that the idea of huge, muscular prisoners is very much a “Hollywood” image.

In real prisons, not every convict is 6’5 and 320lbs of shredded muscle. However, many guys do manage to gain a substantial amount of muscle when entering prison.

How do they do it? What is the muscle-building key that we can learn from prisoners?

Letter From A Maximum Security Prison

One of my customers teaches at a maximum security prison. He wrote me a letter that brought up an interesting point.

He noted that convicts 1) work out a lot, 2) eat a lot… but also that they…

Sleep More Than The Average Guy!

Think about it. There’s not a whole lot to do on the “inside” so many prisoners probably get extra sleep.

Could Sleep Really Be The Secret To Massive Gains?

If you think sleep couldn’t possibly be the key to muscular growth, let’s examine what occurs during sleep.

When you catch some zzzz’s your body finally gets a chance to repair and rebuild your cells.

30-45 minute after you enter dreamland, your body starts to release Human Growth Hormone or HGH. If that term sounds familiar it’s because many steroid-users illegally take extra HGH for massive muscle gains.

Growth Hormone is powerful hormone that increases muscle mass, repairs cells, strengthens the immune system… among a host of other benefits.

Steroid-users shell out between $500-$4,000 a month for HGH… but your body releases a natural supply every night. So get those zzz’s in.

The Key To Gaining Weight

If you are a naturally skinny guy and you want to gain weight, getting some extra sleep could be the puzzle piece you’ve been missing.

But don’t take my word for it.

Take it from a guy who knows a little something about gaining weight.

Musashimaru, a famous sumo wrester, was once asked how he grew from 290lbs to a staggering 520lbs.

He explained that sumo wrestlers sleep immediately after eating to insure slow digestion of their food and maximum retention of muscle mass.

Action Points

Hopefully this article has opened your eyes to importance of sleep. Here are two take-away points for you to consider.

#1) For maximum muscle gains, try your best to get a full night of sleep each night. Some people believe that the hours of sleep obtained before midnight are more effective than the sleep after midnight so try to get to bed earlier.

#2) Whenever possible, try and and squeeze in a 20 minute nap after your workouts (after your post-workout meal).

Most of us don’t have the time for a post-workout nap but if you can squeeze it in (even once in a while) it can help recovery and aid you in your quest to gain muscle.

Matt Marshall is not a personal trainer or a professional bodybuilder. He’s just a former skinny guy who figured out how average guys can build muscle and develop outstanding physiques. You can read his blog by visiting

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What is Jail Really Like? Interviewing Ex-inmates Reveals a New Level of Insight

By Lewis Gunter

As a recent venture, I’ve had the opportunity to talk to people who have had experiences of being incarcerated. I personally have never had time behind bars and have no close acquaintances who’ve been through the experience, either. As such, my only exposure to the jail experience is from what I’ve seen from TV and movies. I never really knew what the actual experience was like.

My phone interviews were educational in several ways. For one, as background research, I found out that one out of 142 Americans (slightly outdated data – likely a higher percentage now) is currently in jail. It’s over 2 million people right now. I also learned things about some jail terminology and concepts I had not previously grasped. For example, in some counties, you will only serve one half of your sentenced time as a result of time off for good behavior. I learned about work release programs that give relatively privileged inmates a level of freedom even when they’re not fully free.

I also learned about the dark side of jail. Now, as I mentioned, I’ve seen movies and TV that have shown me a lot of dirty things going on in jail, but I have a hard time believing them because, hey, it’s the movies. It turns out that a lot of the stuff about the gangs requiring payment for protection, watching out who you talk to, shiv making and so forth really does happen, at least in the big jails. It was pretty scary to find out the amount of reality in the fiction I’d seen.

After my interaction with these ex-inmates, I was given a new level of respect for the freedoms I take for granted. In a lot of ways, hearing about how bad things are there opened my eyes to how good I have it. I don’t know if I’d necessarily recommend it as a pastime for people who want to see the positive in their lives, but I do think that if you know someone who’s been to jail, talking to them can provide a very enlightening look into just how good your life really is.

Lewis is a media manager for Jail Media, which currently has informational sites for the []Orange County Jail, the []Utah County Jail, and []Cook County Jail.

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Ex-Con Shares Secret of Surviving Prison

By Robert L. Parker

Trish Hart, former prison inmate, drug addict and mother was serving a forty-three month sentence in federal prison when she discovered the secret of not only surviving prison but how to thrive and walkout a better person.

Many inmates get caught up in the drama, power struggles, addictions and violence of prison life. Hart had a reputation of being a troublemaker according to the correctional officers but that was to change. One day while sitting in her cell, the answer to her problems came in a most unexpected way.

God spoke to her and told her that He was with her and that she will never be alone and that the answers to all the challenges of her life in prison and in the outside world would be in following the teachings of Jesus and in turning her life over to the Lord.

Many correctional officers and others are skeptical of inmate’s finding the Lord while incarcerated but after reading Hart’s words, only the most hard-hearted will not feel the truthfulness of her transformation.

Hart herself was extremely skeptical at first but soon learned that God was not joking. Once accepting the reality of her situation and relationship to the Lord, Hart began to live a Christ-like life, by doing such things as giving away clothing that she desperately needed to help someone who was in greater need. Instead of being angry with everyone, she lost herself in helping others and while in this service to others and her God, she finally found herself. Service to others and giving the all the credit to the Lord made her a new woman.

What better place is there to find the importance of Life than in a jail or prison cell? Miracles are happening everyday in our correctional institutions around the world. Most of us are so caught up in day-to-day living that we don’t have time to ponder what is truly important in life. We find it hard to set aside the time to read the Word of God. A prisoner has the time and if he or she will, instead of just doing time, take advantage of the time and use it for good purposes; miracles can happen for them too.

Hart has written a book titled, “You Are Never Alone.” She shares her secret of surviving prison in her heart-wrenching story of how a little kindness, love and God changed her life and can change the life of inmates everywhere. Now after years of addictions and incarceration, Hart is finally a free women who is proud to announce and share hope to all that, “You Are Never Alone.”

Her story will inspire anyone on both sides of the bars who is experiencing the consequences of drugs and/or prison life. You will laugh and be brought to tears with the struggles and triumphs in Hart’s story as it unfolds in a simple yet compelling manner. One need not be religious to read and feel the honesty in her words and her desire to help those who are among the millions imprisoned around the world.

Most inmates talk of writing a book about their experiences and most of them never do. First time author, Trish Hart not only wrote her book, but also was able to get it published by Tate Publishing.

This is a book that every inmate should read. Loved ones of inmates will also benefit from the feeling of joy that come from first the struggle and then the successes of Hart’s journey. Get a hold of two copies, one for yourself and one to send to someone you know who is still on the inside so they can learn how to survive the prison that we are all living in.

Robert L. Parker is a freelance writer of inspirational stories for the forgotten people of society. Freedom Challenged Individuals and their loved ones may know of his work on greeting cards, some of which may be seen at []InsideOutz an online card store specializing in greeting cards for Inmates. Loving family and friends of Inmates send his words of hope and encouragement to Prisons and Jails all over the world.

Mr. Parker may be contacted at  []

Trish Hart’s Website:

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Paying Child Support While In Prison

By Clifford Young

When a divorce arises between parents the problem of child supports will also arise. Imprisonment of any party especially if he/she is the non custodial parent is a very big problem that will arise in any court order regarding paying child support while in prison. When a non custodial parent is imprisoned he/she must notify the court for some modification and one of the main reasons that the support will be stopped. When they did not notify the court all the parties involved will suffer, but most of all the child is the one who will be affected by this problem.

Paying child support while in Prison is one problem that must be dealt with in court if it arises. Even if, in some states the judge is allowed considerable leeway in settling the actual amount this can be a very big problem because it’s really difficult to determine the proper amount if the party is in prison and no income is available for support. When this happens the parties involved must notify the court at once for some modification due to changed circumstances, most of all if it involves income or monetary value. When this happens the court must involve some guidance councilor to give advice to the parties especially the child who is the most important party being affected.

Child support while one party is in Prison must be given preferable attention especially when determining who will be paying child support while in Prison and who will be the non custodial parent by reviewing some aspects like the needs of the child, including health insurance, education, day care and special needs, the income and needs of the custodial parent, the paying parent’s ability to pay and most of all the standard of living of the child before divorce or separation. When a court sets child support, it often considers the family’s pre-divorce standard of living and attempts to continue this standard for the children, if feasible. Courts are aware of the difficulty maintaining two households on the income that formerly supported one home. Maintenance of the same standard of living of the child is more of a goal than a guarantee. In some manners this is a crucial job that they must do.

It’s not really a guarantee that child support based on the previous standard of living can be maintained but the court will really try their best to give that. Unfortunately when this unavoidable circumstances happens like the imprisonment of one party especially if he/she is the custodial parent they cannot do anything but accept the truth that child support is already impossible to be realized and so the act of paying child support while in Prison.

Clifford Young is an accomplished niche website developer and author.
To learn more about []
paying child support while in prison, please visit []You and Your Child’s Relationship Today for
current articles and discussions.

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Bodybuilding in Jail

By Zach Bashore

We all make mistakes and sometimes those mistakes lead us into jail. While you`re sitting in your cell complaining about how stupid you were to be there, why not do something positive for yourself like bodybuild? Why not turn your life around and actually be in control for once? “So now what?” you say. Well now is when knowledge will become your best friend. Training, nutrition, and rest are three important factors when it comes to building a great body in jail.

Creating a good workout routine will depend on what type of equipment you use. Books, drawers, shoes are all good alternatives to dumbells if you don`t have access to any. You can also do plenty of exercises with your own bodyweight such as push ups, crunches, leg raises, supermans, bridges, bench dips, air bike, freehand jump squat, and glute kickbacks. Choose from some the exercises above and create your own routine. My jail cell had an exercise bike which is a good form of cardio other good methods are jumping jacks, burpies, and if you`re desperate just walk or jog around in your cell. If you can, try to find a good training partner as well to help you stay motivated. It also will look better when you`re not the only person exercising.

Since your only fed three meals a day, getting good nutrients is going to be tough. Most meals consist of high GI carbs, foods high in saturated fat, and not much protein so you`ve got to be smart when choosing what you eat. A good trick is to eat all the healthy foods on your tray and afterwards go around looking for leftovers to help fill you up. Since most trays consist of at least one sort of junk food, you should trade that junk to somebody for something healthy. Just don`t let the security guard catch you. You`re also going to have to time your meals so you can perform your exercises and do your best to get your post workout nutrition afterwards. You also have to remember to drink plenty of water to keep yourself hydrated. A good rule is to look at your piss and if it`s yellow then you need to drink more water.

In my jail, getting enough sleep is very difficult. People are always complaining and yelling stupid stuff in the dorm so it`s very difficult to get enough. One way I found is asking for earplugs if they allow them which will help out alot. You`re not going to be very active and you will be sitting around alot so you shouldn`t have any reason to worry about overtraining. On your last meal of the day, try to eat fibrous or complex carbs because they will help you sleep better.

Those are some basic bodybuilding principles to use while you`re in jail. You should be able to keep your goals even while in jail if you want it enough. I wrote this article sitting in a jail cell with the hopes that other bodybuilders survive while being locked up. Until next time keep your head up and stay hungry. Peace.


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