Fight for what you believe in

Choose What You Fight for!

Too many unnecessary fights we get involved in eats into our Progressive time

Start succeeding by leaving small fights for small fighters.

Stop fighting those who gossiped about you

Stop fighting for attention

Stop fighting to meet up with public expectations… leave such fights for those who have nothing else to fight for

Started fighting for your own vision, your dreams, your ideas and your destiny. Start winning big”.

Give up on small fights today!

Too many fights are not worth your time. Choose what you fight for.

Be a go getter, be serious about it and be committed to succeeding today,

it’s all that matters.

Anytime you feel oppressed, provoked or intimidated, just tell yourself ; its not worth it.

Don’t regret not fighting small

Don’t regret fighting big for yourself

Don’t regret anything

Culled from Whatsapp by Ike Onwubuya

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Stay focused and run your own race 

President Jomo Kenyatta wrote this some years ago..”I was jogging this morning and I noticed a person about 1/2 a kilometer ahead. I could tell he was running a little slower than me and I thought, good, I shall try to catch him. I had about a kilometer before I needed to turn off. So I started running faster and faster. 
Every block, I was gaining on him just a little bit. After just a few minutes I was only about 100 meters behind him, so I really picked up the pace and pushed myself. You would have thought I was running in the last leg of an Olympic competition. I was determined to catch him. 
Finally, I did it! I caught and passed him. On the inside, I felt so good. “I beat him.” Of course, he didn’t even know we were racing! 
After I passed him, I realized I had been so focused on competing against him that I had missed my turn! I had gone nearly six blocks past my turn and I had to turn and go back. 
Isn’t that what happens in life when we focus on competing with co-workers, neighbors, friends, family, trying to outdo them or trying to prove that we are more successful or more important? 
We spend our time and energy running after them and we miss out on our own paths to our God-given destinies!
The problem with unhealthy competition is that it’s a never ending cycle!
There will always be somebody ahead of you, someone with a better job, nicer car, more money in the bank, more education, a prettier wife, a more handsome husband, better behaved children, etc. 
But realize that “You can be the best that you can be, when you are not competing with anyone.” 
Some people are insecure because they pay too much attention to what others are, where others are going, wearing and driving…. 
Dress well and wear it proudly: you’ll be blessed by it!
Stay focused and live a healthy life. There is no competition in Destiny. 

Run your own race and wish others well.

Culled by Ike Onwubuya

Grammatical Diet (Humour)

Calabar

February 2nd 1929
Kind Sir, 
On opening this epistle you will behold the work of a dejobbed person, and a very bewifed and much childrenised gentleman. 
Who was violently dejobbed in a twinkling by your goodself. For Heavens sake Sir consider this catastrophe as falling on your own head, and remind yourself as walking home at the moon’s end of five savage wives and sixteen voracious children with your pocket filled with non-existent £ S D; not a solitudery sixpence; pity my horrible state when being dejobbed and proceeding with a heart and intestines filled with misery to this den of doom; myself did greedily contemplate culpable homicide, but Him who did protect Daniel (poet) safely through the lion’s dens will protect his servant in his home of evil. 
As to reason given by yourself — goodself — esquire for my dejobbment the incrimination was laziness. 
No Sir. It were impossible that myself who has pitched sixteen infant children into this valley of tears, can have a lazy atom in his mortal frame, and the sudden departure of eleven pounds monthly has left me on the verge of the abyss of destitution and despair. I hope this vision of horror will enrich your dreams this night, and good Angel will meet and pulverise your heart of nether milestone so that you will awaken, and with as much alacrity as may be compatable with your personal safety, you will hasten to rejobulate your servant. 
So mote it be – Amen
Yours despairfully
Sgd. Asuquo Okon Inyang.

Why willpower isn’t enough to keep the pounds off

Source: why-willpower-isn-t-enough-to-keep-the-pounds-off

Have you been dreaming about that second helping of turkey, dressing, mashed potatoes and gravy? Are you planning to eat chocolate now and diet later? You might want to think about this first.

The overwhelming majority of dieters fail. Depending on which study you look at, between 80 and 95 percent of people who lose weight put it back on within two years.

The reason: most people’s bodies fight weight loss — fiercely. And if you manage to lose weight, it fights — fiercely — to get you to put those pounds back on. To boot, it does this in ways you have little or no control over.

One of the most powerful mechanisms your body uses is your resting metabolic rate.

That’s the number of calories you burn at rest — to keep your heart beating, lungs breathing and eyelids blinking, etc. And depending on how much exercise you do, it can be between half and three-quarters of the total number of calories you burn in a day.

Biggest Loser effect

But when you diet, your body becomes more fuel efficient, burning fewer calories to accomplish those same tasks. It goes from being a Hummer to being a Honda Civic, in terms of fuel consumption. And that fuel efficiency can be permanent. That’s what scientists found in the now well-known Biggest Loser study.

Six years after the show ended, the contestants in Season 8 found that their metabolism was still down an average of 499 calories a day. One man — Dan Cahill — saw his drop by 800 calories a day, even after he’d regained 100 pounds.

Everyone’s resting energy expenditure drops while they’re dieting, says York University’s Jennifer Kuk. But for about 50 per cent of people, that drop becomes permanent, making it harder to burn calories. (Laura Carlin/CBC)

Jennifer Kuk studies this phenomenon at the School of Kinesiology and Health Science at Toronto’s York University. She says everyone’s resting energy expenditure drops while they’re dieting. But for about 50 per cent of people, the drop becomes permanent.

The average is about a 200-calorie-a day drop. In extreme cases, it can be four times that much. If you’re in the unlucky half of the population, keeping lost weight off is much harder.

“You have to make sure that you do that much more physical activity, that you have be that much more careful when you do consume your food because you have a smaller window in terms of how many calories you can eat before you potentially store.”

The science of hunger

And metabolism isn’t the only trick your body uses to prevent weight loss. There are dozens of hormones and peptides that affect what and how much you eat. Scientists are just beginning to unravel the complicated ways they interact.  But the effects of two are pretty well understood.

Dr. Arya Sharma is an obesity specialist, a researcher at the University of Alberta and the science director for the Canadian Obesity Network.

Sharma says one of the first things your body does when you go on a diet is raise the level of a hormone called ghrelin. Its job is to make you hungry.

There are dozens of hormones and peptides that affect what and how much you eat. Ghrelin, in particular, is known as the hunger hormone. (Canadian Obesity Network)

“Ghrelin always peaks just before a meal. It actually induces your eating behaviour. And there’s research showing that if you’re not eating [dieting], ghrelin levels go up.”

The other hormone — leptin — does the other job. It’s created by fat cells and tells your body to stop eating because you’ve had enough. If you go on a diet, you shrink some of those fat cells and produce less leptin. The “stop eating” message gets weaker.

And your brain joins in on the fight, too.

Test of willpower

Stephan Guyenet, a Seattle-based neuroscientist and author, says it is possible to white-knuckle your way past the pastry tray and not eat something — but the strategy doesn’t work in the long term.

“The problem with willpower is that it’s a limited resource. It’s effortful,” he says.

“If you have to do it on a constant daily basis, which is what you have to do if you’ve lost weight and your hunger circuits and your food-seeking circuits are activated, you’re going to have to exert that willpower on a continual basis to restrain yourself from eating food.”

That’s difficult for most people to do, Guyenet says, pointing out you’re often using your willpower for other things, like going to work, running errands and looking after your family.

“Those are things that deplete your willpower reserves, such that, at the end of the day, you might not have what it takes to fight those impulses.”

The consistently dismal outcomes from diets have a growing number of researchers, like Sharma, coming out strongly against fat-shaming.

They’re actively trying to debunk the commonly held idea that people with excess weight are undisciplined or lazy. In fact, science shows they’re trying to accomplish something their own bodies don’t want them to do.

Hitting the Gym but Not Losing Weight? Here’s Why

Source: Popsugar

Have you been working out, eating right, losing weight — then suddenly you hit a wall? Perhaps you’ve been doing all the right things and still not seeing any results. This plateau might feel like a dead end in your weight-loss journey, but there’s hope in the form of new research.

Last week, the American Council on Exercise (ACE) published a 13-week study with new research about subjects they call “non-responders.” The conclusion: you need a personalised balance of cardio and strength training to see results.

If you suspect you are a “non-responder” and your body isn’t budging despite your healthier choices, you’re not alone. A separate study from the Cooper Institute found that many people — “20 to 45 percent of some populations,” according to a press release — are in the same boat. ACE’s study suggested that “considerable heterogeneity” in exercise can lead to “adverse effects.”

Think back to your exercise schedule. Is there enough variety? Is it personal to you? If the entirety of your fitness routine is purely group cardio classes, it’s time to break the cycling cycle! ACE’s research showed that “a unique combination of functional fitness, resistance training, and cardio workouts eliminates the non-responder phenomenon.” This means the only way to break through a rut, wall, or plateau in your fitness journey is to mix it up; individualised programs are imperative if you’re not seeing progress.

Here’s how the study went: exercises were split into two groups of exercisers (it was a small group — 46 subjects in total). One group was put into an “individualised training” group, while the others were in a “traditional exercise” group. “Between two groups, 100 percent of participants with individualised training saw positive results, while 35 percent of the traditional exercise group showed no significant health improvements.”

The “traditional exercise group” was the control group; they were “not instructed to not do any formal exercise.” The individualised group received more instruction, which was a balance of functional movement, resistance training, and cardio. We’ve heard before that a combo of cardio and weight training is the best way to lose weight via exercise, and this is more evidence.

“The individualised group saw more significant health improvements in almost every metric,” ACE said in a press release. This included an improvement to “VO2 max” (your lung capacity and performance ability), as well as “muscular fitness and key cardiometabolic risk factors.”

It’s important to note that in addition to a balanced routine, each participant in the individualised group received a plan that was specific to their bodies and abilities in order to optimise their results. While movement of any kind is important for your health, if you’ve got fitness goals and seem to be hitting a roadblock, it’s time to consider a plan that is more tailored to you. At the very least, start mixing up your workouts with both cardio and resistance training.

Exercising Gives You More Than Just A Nice Body

Yeah it’s nice to be strong. It’s nice to look good. The most important thing that exercising does for a person is it makes you FEEL good. As humans, we are feeling creatures. Without feeling we wouldn’t exist. I could go into a bunch of scientific stuff that exercising does for your brain and all of that, […]

http://th3goodlife.com/2015/12/15/exercising-gives-you-more-than-just-a-nice-body/