This 20-Minute Zero-Equipment Cardio Workout Will Help You Lose Weight In No Time

Cardio is any kind of exercise that involves aerobic exercises and increases your heart rate. According the American Heart Association (AHA), “Cardiovascular exercise involves the steady and repetitive movement of a person's arms and legs”. Cardio exercises help perk up the body's blood circulation. These exercises are all about burning out calories, just remember to warm up for at least 10 minutes before doing this workout. Warm up can include: march, jog in place, arm swings, ankle rotations, stepping side to side, chest fly, rotator cuffs and jump ropes (10 secs each)
20 Minute Fat Burning Cardio Workout

China Stops Controversial One-Child Policy Ater Three Decades. Find Out The New Rule

World’s most populous country, China has announced a slight lift to the family planning restrictions in which each couple is expected to have one child to allow all couples, after decades of the strict and controversial one-child policy left it with an ageing population and shrinking workforce..

The announcement was made at the close of a key party meeting in Beijing to chart the course of the world’s second largest economy over the next five years.

What Samuel Eto’o Has To Say About Boko Haram

Former Cameroon captain Samuel Eto’o has  given a strong statement against the deadly terrorists called Boko Haram ravaging the Northern part of Nigeria.

7 foods you should NEVER refrigerate

It's late at night, which obviously means I'm making frequent trips to my refrigerator.  Truth be told, I am literally standing here with the refrigerator door open, typing this newsletter on my phone as I look for a healthy snack to satisfy my every craving.  Hmmm, what to eat?  I think I'll go with strawberries tonight (low calorie, high fiber, low glycemic, and quite filling), but for now, probably much like you, all this refrigerator talk has got me in the mood to TYPE SOME NEWS!

Having said that, did you know that refrigeration can actually cause certain foods to spoil faster?  It's true.  In fact, here are 7 foods that you'll never find in my refrigerator (mostly because I store them somewhere else):

Sanusi strips Bayero’s son of title

The Emir of Kano, Alhaji Muhammadu Sanusi II, has sacked Chiroma of Kano, Alhaji Sanusi Bayero, the News Agency of Nigeria reports.

The Emir has also appointed the District Head of Dala, Alhaji Nasiru Bayero, to replace him as the new Chiroma.
Galadiman Kano and Senior Councillor in the Emirate, Alhaji Abbas Sanusi, made available to newsmen in Kano on Wednesday.

The Evidence for the Benefits of Active, Outdoor Play for Children

According to pediatric occupational therapist Angela Hanscom, schools are feeling pressure to limit free play to comply with growing demands for academic readiness that is expected by the time kids enter kindergarten. According to experts, this may be leading to an increase in social and sensory issues.

5 Amazing Milk Packs for All Skin Types

Lady drinking milk

Legend has it that Cleopatra used to bathe in milk daily to retain her flawless and beautiful skin. If you are a bride to be, you would definitely want a radiant and glowing skin on your important day.

Milk is an important ingredient for building bones and teeth. But its uses are not restricted to that. It is a rich source of vitamins like B12, B6, A, D2 and even micronutrients like potassium, calcium, magnesium, lactic acid and even proteins. All these nutrients help smooth the skin and prevent premature aging. Milk also helps make the skin more elastic, and boost collagen production in the skin, cleanses the pores and reduces irritation caused by artificial products. Thus, milk acts as an exfoliator, anti ageing agent and a wonderful cleanser to help you attain a flawless skin.

EFCC Arrests Bankers Who Allegedly Helped Former Pension Boss, Maina, Steal Billions

Former Chairman of the Pension Reform Task Team, Abdulrasheed Maina

The Economic and Financial Crimes Commission has arrested two bankers with Fidelity Bank who allegedly aided the former chairman of the Pension Reform Task Team, Abdulrasheed Maina,‎ to launder stolen funds.

How to Improve Performance: A Coaching Conversation (9.6)

If you keep doing what you've done, 

you'll keep getting what you've gotten.

Shane would like to change some things in the way he works with a colleague. These things are "so small" that he hasn't found the energy to bring them up. Yet, they bother him.

Suicide Bomber Kills Six, Injures 17, Friday Morning In Maiduguri Mosque

The ugly incident took place during the early morning Subhi prayer at a mosque behind Magistrate Court, Polo Area of Maiduguri metropolis.

However, two other accomplices of the suicide bombers escaped when some vigilant members of the community accosted them on their suspicious movements.

Symptoms of Breast Cancer

A sign is something that can be observed and recognized by a doctor or healthcare professional (for example, a rash). A symptom is something that only the person experiencing it can feel and know (for example, pain or tiredness). The signs and symptoms of breast cancer can also be caused by other health conditions. It is important to have any unusual symptoms checked by a doctor.

Signs and symptoms of colon cancer

Please do not ignor these pointers in your health.

Uncommon Breast Cancer Symptoms

While breast lumps are a common warning sign of possible breast cancer, they’re not the only one. Other, lesser-known symptoms could also point to the disease.

Like breast lumps, these less common symptoms could also reflect benign conditions. However, you should be checked by a doctor if you have any of them. We asked Holly Pederson, MD, director of medical breast services at the Cleveland Clinic, to explain.

Police Arraigns 5 Suspects Over Abuja October 2, Twin Bombings

…As IGP warns Nigerians against picking I-pad, Laptop, phones not kept by them

 The Inspector General of Police (IGP), Solomon Arase has said that after careful and discreet investigations into the recent bombings that took place in Kuje and Nyanya areas of Abuja, the Police is set to arraign the allege masterminds of the dastardly acts before the Federal High Court, Abuja today for prosecution.

Nigerian soldiers foil suicide attack at army base

Kano (Nigeria) (AFP) - Nigerian soldiers shot dead a suspected suicide bomber outside a military base in the northeast on Sunday, detonating explosives concealed in her handbag, a civilian vigilante and a military source told AFP.

GUY WISDOMADVICE 25 Rules That Make a Man

Without rules, there is chaos. And men hate chaos, except during a wild kickoff return. Consider these 25 commandments, break those you have to, and live better with all the rest
Being a man is a hell of an opportunity.

Why That Thing You’re Worried or Angry about Right Now Doesn’t Matter

This summer, I visited an old friend on her deathbed. Her literal deathbed. The bed she was lying in and waiting to die. It was exactly as awful as you’d imagine.
Her bedroom was cool and dark. Soft New Age music was playing, like you might hear in a massage therapist’s office. Nobody spoke over a whisper. There was a hospice nurse reading a book in the living room, waiting for the only possible outcome.

LAGOS POLICE COMMAND ARREST TEN SUSPECTS IN KILLING OF LEKKI FREE ZONE MD

A man is arrested by the police for looting on the fourth day of a nationwide strike against the removal of the petrol subsidy in Lagos January 12, 2012. Tens of thousands of Nigerians have been protesting up and down Africa's most populous nation for four straight days in protest against the axing of the petrol subsidy, which more than doubled the price to around 150 naira ($0.93) per litre. REUTERS/Akintunde Akinleye (NIGERIA - Tags: CIVIL UNREST POLITICS ENERGY)

N56 Million Fraud: Professor In Hot Soup

The Economic and Financial Crimes Commission, EFCC, on Tuesday arraigned a university professor, Brimmy Olaghere, before Justice U.P Kekemeke of the FCT High Court sitting in Apo, on a two-count charge of obtaining goods and cars by false pretence.
Mr. Olaghere had allegedly defrauded one Okwosu Chinedu and a company, Joyjoe Global Link Limited, of the sum of N56,032,000.
According to the first count, Mr. Olaghere defrauded Mr. Chinedu of goods worth over N20 million in July last year.

How We Foiled Festac Bank Robbery - Police

The Police in Lagos on Tuesday foiled a robbery attempt on Access and Diamond bank in Lagos.
The unsuccessful robbery which lasted several hours was abandoned due to the engagement of the Nigerian Police and other security agencies.

The Area Commander, Area E, Festac division, Mr Frank Mba, who briefed newsmen on the incident, said that the command received information about the robbery at about 8.25 a.m.
“Today, Oct. 13 2015, at about 8.25 a.m., the command received information on sporadic shooting going on at 4th avenue, Festac Town.
“A joint team of policemen from the Area ‘E’ Command and Festac Division promptly responded to the incident.

Internet Fraud Kingpin Nabbed In Asaba

Officials of the Economic and Financial Crimes Commission EFCC have arrested two men, Arinze Ihekwo described as Internet Fraud Kingpin and Chinemelu Utaku, who are believed to be members of a syndicate involved in Internet fraud.

According to a statement released by the spokesperson of EFCC, both men are to be arraigned on a 13-count charge bordering on alleged Internet fraud, Email hacking and obtaining money by false pretence before the Federal High Court, Asaba, Delta State.

Lekki Free Trade Zone MD Killed In Land Fracas In Lagos

The Managing Director of the Lekki Free Zone Ltd, Mr. Tajudeen Disu is among persons killed as Ibeju-Lekki villagers and mobile police officers clashed in  Okunraiye community near Ibeju-Lekki, Lagos, this morning.

The villagers said they were on a peaceful protest against "forceful takeover" of their land by the Lagos state government on behalf of Africa’s richest industrialist, Aliko  Dangote and the Lekki Free Zone Ltd when policemen  attacked them reportedly killing two of the protesters instantly.

APC CRISIS: Bukola Saraki Replies Bola Tinubu

Senate President Bukola Saraki yesterday pledged that the Senate will be fair in the ministerial screening set to commence on Tuesday.

Reacting to the statement by All Progressives Congress (APC) National Leader Asiwaj..., Saraki’s Media Adviser Yusuph Olaniyonu, issued a statement on behalf of the Senate president.

How I Survived Pregnant In The University - Waje

Singer, Waje, went nostalgic and socially conscious on Sunday, October 11, when the ‘girl child day’ was commemorated.
In an emotional note on her Instagram page, Waje shared the tale of how her journey as a single parent has been so far.

Waje revealed that after getting pregnant in the university, she considered quitting, but her strong support system, made things easy for her.
The singer also issued a clarion call on all women, especially those in authority, to support and empower the female gender.

Russian Scientists Aim At Making Man Live Forever In The Next 10 Years

Itskov

Itskov, a 31-year-old media entrepreneur, says that he aims to transplant a human brain into a robot body within 10 years. He says his technology will be of interest at first to the ‘disabled and close to dying’

‘I understand these are some very big challenges for scientists,’ Itskov says. ‘But I believe in something you call ‘The American Dream.’ If you put all your energy and time into something, you can make it a reality.

Nigerian Man 28, Marries 71-Year-Old White Lady

In a wedding ceremony at Ikoyi registry, Lagos, a 28-year-old Nigerian man has tied the knot with a 71-Year-Old European woman. Despite the 43 years difference in their ages, the couple expressed they got married because they are deeply in love. However, many Nigerians are saying this wedding maybe for other reasons but love.

ARSENAL STRIKER WANTS STRIKING ROLE FOR THREE LIONS

Arsenal football club forward, Theo Walcott is seeking for an opportunity to be given a chance in attack for England if Wayne Rooney fails to recover from an ankle injury to face Estonia at Wembley on Friday.

Manchester United captain Rooney may be left out of the Euro 2016 qualifier after missing two training sessions. Arsenal forward Walcott, 26, has been used largely on the right by England manager Roy Hodgson. “I know everyone would like to see me up front,” said Walcott. “Playing there for England, that’s what I want to do.”

FDA WARNS ABOUT CASES OF RARE BRAIN INFECTION

The attention of the Agency has been drawn to the use of Gilenya (fingolimod) which is an immunomodulator shown to benefit patients with relapsing forms of multiple sclerosis (MS). Following recent notification from Norvatis the manufacturer of Gilenya, FDA is warning that a case of progressive multifocal leukoencephalophathy (PML) and a case of probable PML have been reported in patients taking Gilenya (fingolimod) for MS without prior or concurrent exposure to other immunosuppressant drugs.

Corruption War: Gabriel Suswam In Hot Soup

Gabriel Suswam

Gabriel Suswam
The Economic and Financial Crimes Commission, EFCC, on Friday, grilled a former Benue State Commissioner for Finance, Omadachi Oklobia.

The anti-graft agency had invited Oklobia, who served under Mr. Gabriel Suswam, a former Benue State governor, to defend the allegations of diversion of public funds, abuse of office, embezzlement and fraud while he was in office.

Mr. Oklobia arrived the EFFC office in Abuja at about 10.00am, where his statement was obtained under caution based on his alleged complicity in the allegations.

Meanwhile, Mr. Suswam is also expected to appear before the EFCC for interrogation on same allegations on Monday, October 12.

Revealed: Chibok Girls Alive; Many Impregnated, Carrying

There were indications weekend that many of the 200 girls of the Government Secondary School, Chibok abducted in April 2014, are alive and holed up in the Lake Chad region of the North-East epicentre of the battle to dislodge Boko Haram terrorists from Nigeria.

Corruption: Granting immunity to Saraki, Dogara is breaking the law – SERAP

Dr. Olubukola Saraki

Socio-Economic Rights and Accountability Project (SERAP) has called on the leadership of the National Assembly to “immediately end the ongoing process aiming to change the constitution to shield the Senate President, Dr. Bukola Saraki and Speaker of the House of Representatives, Yakubu Dogara and others from prosecution for corruption as this is tantamount to breaking the law.”

Robbers Invade Imo Airport, Escape With N20 Million

Suspected armed robbers on Friday morning raided a micro finance bank located in the Sam Mbakwe Cargo Airport, as well as the offices of Arik and Air Peace Airlines in Imo State.
Over N20m and other valuables were said to have been carted away in the robbery that lasted just a few minutes.

Why Eat More Fiber?

Most health experts these days are encouraging consumers to eat more fiber. This is due to the evidence that insufficient levels of fiber in the diet can lead to several diseases. Common among these diseases are diabetes, constipation, obesity and colon cancer. These diseases are life threatening diseases you wouldn't want to associate with.

Sepp Blatter, Michel Platini & Jerome Valcke suspended

Fifa has provisionally suspended its president Sepp Blatter, secretary general Jerome Valcke and vice-president Michel Platini for 90 days.

Alison-Madueke reports at London police station, taken to court

Embattled former minister of Petroleum Resources, Deziani Alison-Madueke, was sighted at Westminster Magistrates Court, Central London on Monday, BBC correspondent, Sam Piranty, tweeted a while ago.
Piranty said Alison-Madueke was at the court at 10am, but could however not confirm if she has been charged.

“CONFIRMED Alison Diezani-Madueke was at Westminster magistrates court at 10 this morning,” he tweeted @sampiranty.
Piranty had earlier tweeted that the former Minister was at the Charring Cross Police Station from where she was apparently moved to the Westminster Court.
It will be recalled that Alison-Madueke was arrested in London last Friday alongside four others, whose identities are not known yet for offences bordering on money laundering.She was seen in the court premises with her mother, Beatrice Agama.

Meet The Alleged Suicide Bomber Behind Today’s Bomb Blast In Abuja

The man behinde the bomb blast

Two bombs have ripped through the outskirts of the capital Abuja, Nigeria. A spokesman for the National Emergency Management Agency said there was an unknown number of casualties. A heavy explosion first occurred near a local police station in Kuje. Its prison is reportedly holding dozens of Boko Haram prisoners captured by troops.

Reasons Tea Is Good for You

Tea or coffee? Consider these health benefits of tea and the next time you have to choose, you may skip the joe

EFCC takes over Diezani’s Abuja residence …after London arrest, bail

Operatives of the Economic Financial Crimes Commission have taken over the residence of the former Minister of Petroleum Resources, Mrs. Diezani Alison-Madueke, in Asokoro, Abuja.

Cuban software designers market skills to US

The Obama administration recently announced a further loosening of the US trade embargo against Cuba. American businesses can now import Cuban-designed mobile phone apps as well as hire Cubans to develop them. Cuba has one of the lowest levels of internet access in the world. Most computers there are old and much of the software is pirated.

Independence day tragedy: Boko Haram slaughters 5 in Adamawa

Suspected Boko Haram members in the early hours of today launched an attack on Kirchinga village in Madagali Local Government of Adamawa state, slitting the throats of five of the villagers, three women and two men. Kirchinga village shares border with the dreaded Sambisa forest. The villagers said the sect members struck at about 1am, shooting sporadically and killing those they came across. They said the terrorist operated unhindered for some hours because there was no military presence in their village.

Independence Day: 80 Boko Haram Fighters Surrender (Photo)

Eighty Boko Haram fighters have surrendered en mass to troops of Operation Lafiya Dole, in Bama, Borno state.

Those who surrendered comprise of commanders, foot soldiers and suppliers of logistics who participated in past battles by the terrorist sect, Punch reports.