9 Fitness Trainer Tricks You Can Do Too

1. Follow the 80/20 Rule

As a fitness trainer and health coach with a journalism degree, I love information. Knowledge is power. We can take what we learn and use it to live better and healthier lives. The challenge is the amount of information that’s out there and how to sort through it all. From the latest fad to the newly released facts, how do you know what to follow?

What I want you to know is that living a healthy lifestyle doesn’t have to be complicated. It is not something you are “on or off” like that “diet” word I don’t advocate. To help you meet your fitness goals, I’ve rounded up nine simple tricks I do as a fitness trainer and you can do too. Get ready to live your healthiest life possible.

1. Follow the 80/20 rule. Eat healthy 80 percent, or most of the time. This rule is easy to follow because you can assess your day or week and know if most of the choices you are making are healthy.

Choose to eat clean (real food!) most of the time and use that 20 percent as your wiggle room. I’m probably more like 90/10 but if you can aim for 80/20, that’s great. If you eat fresh produce and lean proteins most of the time and have a dish of ice cream on the weekend, you are following the rule. Plan for indulgences. 

2. Stick to the Two-Day Rule

I never go more than two days in a row without exercise, even if I am traveling. If I ever miss two days in a row, I will do whatever it takes to get a workout in on that third day, even if it’s running stairs inside of a building.

An artist has created a glorious tribute to all the celebrities who have died this year .

There's no doubt that 2016 has been peppered with sadness. The world has lost legendary musicians, sporting greats, fine actors, and even the remarkable MP Jo Cox .

But we don't want to put yet another dampener on proceedings. The situation is sad enough. And the artwork is a nice way to remember them.

For the first time, Kebbi State Governor, Atiku Abubakar Bagudu, has revealed the strategies adopted by his administration to turn the state into the leading rice-producing centre in Nigeria, giving farmers real value for their labour and investments in the process. Bagudu, who spoke in an exclusive interview with Vanguard, said his love for his people and the need to create a sustainable means of livelihood for them, motivated him to take what he calls ‘unusual steps’ to transform   rice business farming in the state into a business venture.

How to Secure Your Webcam in One Minute or Less

From smartphones and tablets to notebook PCs, webcams seem to be standard equipment these days. Just about every device we use has a camera on it. Did you ever stop to think that while you're staring at your screen, someone on the Internet might be staring back at you?

The national news is awash in stories about hackers tricking users into installing webcam spyware.

How can you be sure that no one is watching you without your permission?

Many webcams on notebook computers have indicator lights on them that let you know when your camera is actively capturing video. It may be possible (on some cameras) to disable the activity light through software hacks or modifying configuration settings. So, just because you don't see an activity light on doesn't mean that your webcam isn't still capturing video.

Are Frozen Foods Healthy?

Nothing beats the convenience of frozen foods. They keep for a long time, and they're easy to prepare. It can also be a great way to save money if you buy frozen foods when they're on sale. And of course, you can also freeze fresh perishable foods to keep them longer.

Are Frozen Foods Healthy?

The act of freezing doesn't make food healthy or unhealthy; it really depends upon the nutritional content of the food that gets frozen.

Frozen fruits and veggies can be very healthy, but frozen pizzas, snacks, and other entrees can be quite unhealthy. If your food is nutritious before it's frozen, it will still be good for you after.

Trump’s ‘very famous doctor’ speaks: 8 bizarre quotes from Dr. Harold Bornstein

Dr. Harold Bornstein in his office

It has been just over a year since Dr. Harold Bornstein, President-Elect Donald Trump’s personal physician, released a now famous famous letter declaring that, "If elected, Mr Trump, I can state unequivocally, will be the healthiest individual ever elected to the presidency."

Bornstein’s profile exploded, in part because he shared his patient’s penchant for excessive verbiage (his letter also paid homage to Trump’s “astonishingly excellent” lab test results and “extraordinary” strength and stamina) and his kooky appearance: shoulder-length hair, round tortoise-shell glasses and a rotation of black turtlenecks that would put most beatniks to shame.

Can Exercise Change Your Brain?

What if you could take a pill that would do all of the following: both treat and prevent obesity, prevent cardiovascular disease, improve mobility, improve mood, provide stress relief, improve overall quality of life, prevent diabetes, improve healthy longevity, prevent dementia, and even prevent sudden cardiac death?

We now know that exercise can do all of the above. And, as an added bonus, scientists have now discovered that regular exercise can actually keep your brain young.

Exercise Literally Changes the Brain

Scientists who study the brain and nervous system (known as neuroscientists) have discovered that aerobic fitness can change which areas of the brain activate in order to process mental tasks.

Can I Reuse My Bottled Water Bottle?

Reusing a Disposable Water 

Question: Can I Reuse a Disposable Bottled Water Bottle?

How safe is it to reuse a single-use bottled water bottle? Fears about chemicals leaching from disposable bottles into the water when reused were spurred by one master's thesis from a University of Idaho student. He suggested that chemicals leach from the plastic used for single-use bottled water bottles into the water if the bottles were reused and subjected to light, heat, and time.

HILARIOUS TRUTH

We, the people born between 1950-1980 in Nigeria and other African countries are the blessed ones...

We are the awesome people... Our life is a living proof.

While playing and riding rented bicycle, we never bothered to wear helmets. We played marbles, steycions (seed of 'agbalumo'; what is the English of 'agbalumo' self), skipping ropes, clapping ('Ooya, 10-10'), 'bojuboju ooo', 'tàlowá ni'nu Ogba na'? Etc. 

There are a lot of theories out there as to which form of exercise will help you lose weight, which can help you keep it off and which is best for preventing weight gain in the first place. Researchers have finally answered this question, with some interesting results.

The Best Is Also the Easiest

According to a recent scientific analysis, there is one very easy form of exercise that will do all three of the above (help you lose weight, help you keep it off and help prevent overweight and obesity): brisk walking.

CAMP OF HORRORS

IBADAN, the Oyo State capital, has of late been in the news for not very good reasons. In what could easily pass as a scene from a horror film, a slave camp was discovered in the heart of the city.

This camp where unspeakable horrors have been committed apparently combined the functions of a shrine with that of a home or a transit camp where captives were randomly raped and offered up for rituals after vital organs have been taken out of their body.

FACTS ABOUT NIGERIA YOU MAY NEVER HAVE KNOWN

You may already know that Nigeria is the largest black nation in the world and the most populous nation in Africa.

You may already know that Nigeria has great dependency on crude oil, plus all the other opinions of David Cameron.

Here are 20 unknown /unpopular facts about Nigeria. 

Do you know that?

1. All over the world, Nigerians are setting the pace and becoming the standard by which others measure themselves?

VALUE OF LIFE

VALUE OF LIFE

A little boy went to his old grandpa and asked, "What's the value of life?"

The grandpa gave him one stone and said, "Find out the value of this stone, but don't sell it."

The boy took the stone to an Orange Seller and asked him what its cost would be. The Orange Seller saw the shiny stone and said, "You can take 12 oranges and give me the stone." The boy apologized and said that the grandpa has asked him not to sell it.

God sends biblical storm to protect his people from ISIS (photos, video)

People are gazing in disbelief

A huge and inexplicable storm of dust and rain is causing stir on the Internet.  An unusual natural phenomenon is believed to be a sign of God's will and intervention.  

A biblical storm was reportedly sent to Earth to act as a barrier between the confronting Israel and Syria. According to local media, the storm formed over the desert and then stopped dead on the border of Syria near Israel's Golan Heights region. Some believe that the weather phenomenon which is yet to be explained is nothing but the hand of God, some kind of divine intervention to protect the chosen nation from the hands of ISIS.

EMPOWERING CITIES

Digital technologies are the lifeblood of today’s cities. They are applied widely in industry and society, from information and communications technology (ICT) to the Internet of Things (IoT), in which objects are connected to the Internet. As sensors turn any object into part of an intelligent urban network, and as computing power facilitates analysis of the data these sensors collect, elected officials and city administrators can gain an unparalleled understanding of the infrastructure and services of their city.

Infant survives truck accident, aunt’s legs crushed


A 48-year-old driver, Richard Fayemi, has been arraigned before an Ikeja Magistrate Court, Lagos, sitting at the Samuel Olori Court House, Ogba, Agege, for allegedly crushing the two legs of one Mercy Ihiere (45) with a trailer at Moshalashi, Alhaja, Agege, Lagos. According to the charges prepared against the accused by the police,

Unbelievable! Have you heard about the flying cars

Modern technology has gone as far ahead as to offer amazing, sometimes weird and completely unimaginable things. Just a hundred years ago, the humankind couldn’t imagine we could communicate while staying hundreds of kilometers away from each other, hearing each other’s voices and seeing each other’s faces. But now, we do it as a common thing as we’ve got smartphones, tablets, laptops and other wonderful devices.

For the moment, it seems completely unbelievable that in the nearest future we will be able to drive the flying cars. Seems, like Toyota ventures to make Jeles’ Verne dream come true. 

Japanese Toyota

Chris Kwekowe rejects offer from Bill Gates

In what many have described as a surprising move, Chris Kwekowe who is an entrepreneur has rejected a job offer from Bill Gates

According to Newsweek.europe, the 23-year-old computer science graduate of the Lagos State University rejected an

Police arrest Fulani herdsmen's weapon supplier

The Enugu police has paraded one Alhaji Samaila Garuba who suppliers weapons to Fulani herdsmen. He wads implicated by an herdsmen who had been earlier arrested by police. The suspect is providing information to police in custody.

The police in Enugu have apprehended one Alhaji Samaila Garuba for allegedly supplying weapons to Fulani herdsmen.

Attacks by Fulani herdsmen have killed hundreds in Nigeria recently.

The state has been terrorised by killer herdsmen in the past with news of attack on humans and farmlands renting the air.

The Nigerian Customs Service has placed a ban on the importation of vehicles through the land border

In a statement signed by Wale Adeniyi who is the Public Relation Officer of the customs service, he revealed that the ban takes effect from January 1, 2017.

The ban is said to come from President Muhammadu Buhari just like the ban  on the importation of rice.

File photo of cars imported into the country

Importation of vehicles into Nigeria through the land Borders have been banned by the Federal Government. The prohibition order covers all new and used vehicles.

KNOW WHAT YOU CONSUME

Parsees (A sect in India) used to take their Dead & lay them to rest @ huge 'Wind Towers' (round structures that Look like Giant Water reservoirs, but open to the air)...The Parsees never buried their dead, nor burned them.  They leave them to the Birds of Prey (Vultures) to be eaten thus completing the Life Cycle..

Around 10 years ago, it was noticed that the Birds are dying off. Not many of them were left to consume the dead bodies (which started rotting away)...So, the Parsees had to change this mode of dealing with their dead.. BUT, they wanted to know why a Custom that survived for hundreds of years, had to be suspended?!!

CANCER! REAL OR HOAX?

The word called cancer is a lie…You might not believe this but cancer is not a disease; it is a business.Cancer consists of only a deficiency of Vitamin B17. It is nothing else.

Cancer has become widespread; it has affected the old, young, baby and everyone.Sharing this wonderful post will expose many of the hidden hands of the world’s manipulators and annoy them.Do you know that the book “World Without Cancer” has up till now been prevented from being translated into many world languages?

Know this: there is no disease called cancer. Cancer consists of only a deficiency of vitamin B17. It is nothing else.

Avoid chemotherapy,

Moment grinning man strolls off with £1.2million BUCKET OF GOLD after stealing it from armoured truck in street

Police released the startling footage of the man lifting up the 6st aluminium bucket containing gold flakes

Startling CCTV footage captures the moment a man brazenly swipes a bucket of gold worth £1.2 MILLION from the back of a truck parked on a busy street before racing off. The man is seen hauling the 6st bucket off the back of the armoured truck as it is parked up in New York.

Security cameras catch the man walking past the white Loomis van - which was parked in Midtown on September 29 - a number of times, seemingly scoping the situation out.  With a bag hung over one shoulder, he then wanders up to the back of the truck as it's rear lays open and begins looking inside.

Unbelievable: Tomb where Jesus was buried opened for the first time in 500 years, see what was found there (photos)

The Tomb of Jesus, where his body is believed to have been laid. Photo: Getty

Pictures obtained by Getty Image have revealed the tomb where Jesus Christ was buried, and it has not been opened for the past 50 years.The debate had raged on for decades over the truth about where the leader of the Christians was buried, if it was the Church of the Holy Sepulchre in Jerusalem or not.According to The Mirror UK, pilgrims have been prevented continuing with their consistent pilfering of the pieces

Death of 6 corps members that made Nigeria shed tears

Within Thursday, December 1, and Friday, December 2, there have been reports regarding deaths of two corps members. The coincidence as many would call it is one that has stirred great debates regarding the importance of the National Youth Service Corp (NYSC).

Like the two cases recorded in the last 2 days, Nigeria has mourned many corps members who died while serving their fatherland. Below are the top 6 for 2016.

Many do not see the importance of having to serve for one year, after graduating from the University.

1. The unknown comrade

A National Youth Service Corps (NYSC) member is feared drowned in a boat accident on Thursday in Okpotuwari Community in Southern Ijaw Local Government Area of Bayelsa.

Sources in the community told the News Agency of Nigeria (NAN) on Friday that the corps member, who hailed from Anambra drowned when the canoe he boarded capsized. A yet to be identified corps member is said to have died in a boat accident at Okpotuwari Community in Southern Ijaw Local Government Area of Bayelsa.

Mr Tontiemote Yeiyei, a resident of the community said that the deceased, who was serving at Okpotuwari Community had gone to Ondewari with two of his friends across the Osiana creek by a hand paddled canoe.

Yeiyei said the ill-fated canoe encountered rough currents at the jetty as the deceased and the others were returning to Okpotuwari.

He said that following the boat accident, sympathisers quickly raised a search party, during which the two others were rescued alive.

“The rescue team searched for the remains of the drowned corps member to no avail, and local divers later joined them but they are yet to find the body. Hopefully it will be afloat by Saturday.

“The survivors have been stabilised and are being taken care of at a clinic,” Yeiyei said.

Marine police sources in Southern Ijaw said that the incident was yet to be reported.

2. James Onuh

The incident took place at Obele,  a suburb of Yenagoa, the Bayelsa state capital. James Onuh was reportedly killed by suspected cultists in the community. 

James Onuh was reportedly killed by Suspected cultists in Obele community

According to reports, the deceased, a graduate of the Federal University of Agriculture, Markurdi in Benue State,  was attached to the Bayelsa  State Ministry of Works for his  primary assignment.‎ Confirming the development, spokesman of the Bayelsa State Police Command, Asimin Butswat, said the deceased was shot and was rushed to the hospital, where he later died."We are trailing the suspects;  investigations are ongoing,‎" ‎said the spokesman.

3. Okonta Samuel

Okonta Samuel, with call-up number RV/15B/5539, was serving in Rivers state and he died while helping to facilitate the election re-run.

A statement by the NYSC said Samuel, who served at GCSS Ukpeliede, was shot dead by unknown gunmen in Ahoada West Local Government Area.

                                                                        Okonta Samuel was killed while helping to facilitate the Rivers election re-run.

The scheme said: “The murder of this patriotic young man, who was an orphan, is primitive, barbaric, and ungodly; and should be strongly condemned by all well-meaning Nigerians.

“The NYSC shall work with relevant agencies to ensure that the perpetrators of this heinous act are fished out and made to face the full wrath of the law.

“We consider Okonta Samuel’s death as a great loss, not only to his immediate family, but also to all of us in the NYSC family and the entire nation. It prayed for the repose of his soul and for the family to have the fortitude to bear the loss. NYSC also said two other corps members that were with the deceased at the time of the incident were rescued by security agents.

It added: “We also wish to inform that another corps member Anana Aniekan Udoetor (RV/15B/5537), who was earlier reported missing, has been found and is hale and hearty.”

4. Miss Chiyerum Elechi

She was a newly deployed female corps member and she died at her place of deployment in Bayelsa. Chiyerum is said to have bleed profusely from her orifices before finally dying at the orientation camp in Kaiama, Kolokuma-Opokoma local government area of the state.

This Day reports that the deceased was confirmed dead in a hospital in Yenagoa Wednesday, November 30, after she reported to the camp with an ailment that made her to bleed and vomit blood from the openings in her body.

Miss Elechi, 27, who hailed from Rivers State and studied at the Ignatius Azuru University of Education, Port Harcourt, Rivers state, was reportedly found vomiting at her lodge after arriving the camp sick and could not participate in most activities lined up for the day’s session of the orientation.

Some NYSC officials who spoke in confidence, described the incident as a case of non-disclosure of an ailment by the corps member as a search carried out on her hostel showed sanitary pads and her dresses soaked in blood.

A source at the camp said the corps member was found vomiting and bleeding and was immediately rushed to the camp’s clinic, where the doctors said her case was too severe to be treated there.

“She was driven to a hospital in Yenagoa, Bayelsa State capital. Unfortunately before getting to the hospital she died. She was only five days old at the camp.

“The news of her death shocked everybody. We have not recovered from it because it is painful to die that way after going through higher institutions,” the source said.

“The doctor at the NYSC camp clinic had immediately referred her to the State owned Diette-Koki Memorial Hospital in Opolo area of the state capital where she was confirmed dead,” it added.

5. Ifedolapo Oladepo

Ifedolapo Oladepo, was recently reported dead at the NYSC orientation camp in Kano, due to negligence after they thought she was faking sickness to avoid parade.

Ifedolapo Oladepo was a very brilliant student.

The first class Transport Management graduate of the Ladoke Akintola university of Technology (LAUTECH), Ogbomoso, was buried yesterday, December 1, in her hometown in Osogbo, Osun state. 

The heartbroken mother of the NYSC 2016 batch B member, Ifedolapo Oladepo, who recently died at the Kano orientation camp, has shared her grief, recounting how she contacted her before her death.

6. Ukeme Asuquo

A first class graduate of Petroleum Engineering from the University of Uyo, identifeid as Ukeme Asuquo , died at the National Youth Service Corp (NYSC) camp in Zamfara state.

It was gathered that Ukeme passed away on Thursday, December 1, after suffering from Diarrhea.

According to his friend, Victor Jerry Emah, Ukeme never wanted to go for service in Zamfara and was destabilized the moment he received his call-up letter.

Ukeme was a brilliant student who won 4 scholarships as a student and finished as Overall Best Engineering Student in his set.

Reading through the stories of these corps members who lost their lives while serving, one is quickly drawn to the fact that a lot of care and attention is lacking with regards to the NYSC programme.

The government must make a very conscious effort to see that the participants of this scheme are well protected and are given the best of medical attention.

It is sad that a child would be trained up to university level, only to have him or her lose his or her life in a situation that could have been handled in better ways.

This is a wake up call to the government, they need to look into the NYSC programme and decide if it is worth keeping or if it is time to scrap it entirely.