10 things your breast say about your health

10 Breast Health Determinants – They’re right there on our chest—AA or DDD, perky or pendulous, nipples pale pink or dark brown—and yet most of us don’t give our breasts much thought day to day. But we should.

Here’s what the look and feel of your dynamic duo can tell you about your health.

10 Breast Health Determinants

1. Growing size

If your breasts are growing, it’s likely due to weight gain (because breasts are made up of mostly fat cells, in addition to glandular tissue), pregnancy (as milk ducts ramp up for breastfeeding), birth control pills, and/or hormonal changes related to your menstrual cycle (they’re very sensitive to shifts in estrogen and progesterone).

10 Breast Health Determinants

No need to worry, though you might need to buy new bras.

2. Shrinking size

If you find your chest shrinking, you’ve likely lost weight, or your estrogen levels are falling, perhaps from going off the pill or impending menopause. If you’re seeing shrinkage and none of those apply (especially if you also have hair loss, acne and facial hair), consider being tested for Polycystic Ovary Syndrome (PCOS), which is characterized by high levels of the hormones testosterone and DHEA. 10 Breast Health Determinants

Or maybe just lay off the Starbucks. A study in the British Journal of Cancer found that drinking three cups of coffee a day caused breasts to shrink in some women, with additional cups increasing the effect. The culprit is a gene shown to link breast size to coffee consumption.

3. Large breasts

If you’re generously endowed, you can thank (or curse) your DNA. While some studies have linked larger cups to a higher risk of breast cancer, there’s not enough evidence to cause concern.

The bottom line is that more studies need to be done before any definitive conclusions can be made, says breast surgeon Daniel Maman, MD, assistant clinical professor of surgery at the Mount Sinai School of Medicine in Manhattan.

10 Breast Health Determinants

4. Shifting shape

DNA programs your shape, but it will morph over time.

Breast shape and appearance is largely based on age and history of child-bearing and breastfeeding, Maman explains.

After breastfeeding and as we age, ligaments stretch, connective tissues break down, and skin loses elasticity, causing breasts to form more of a tear-drop shape (aka droop). 10 Breast Health Determinants

Life-long good bra support is one of the few things women can do to fight the effects of gravity, Maman says.

You can also avoid yo-yo dieting, as weight fluctuations stretch the skin, and do exercises such as push-ups and chest presses to build up your pectoral muscles, which firms the chest muscles and makes breasts appear perkier.

5. Lumps and bumps

Throughout your menstrual cycle, your breasts may feel lumpy and bumpy, as hormonal changes cause benign cysts to fill with fluid.

In menstruating women, these fibrocystic changes are part of the normal architecture of the breast,” says gynecologist Lauren Streicher, MD, associate clinical professor of obstetrics and gynecology at Northwestern University’s medical school.

10 Breast Health Determinants

The lumps—which tend to show up on the sides of the breasts under the armpits and/or up front and over the nipples—may feel tender or even painful, especially pre-period, but it’s not usually a cause for concern, especially if the lumps are symmetrical. As always, check with your doctor if you’re worried.

6. Density

If you’re among the roughly half of women whose breasts are dense—meaning they have more fibrous and glandular tissue—it can be difficult to accurately detect masses or tumors on mammograms. That’s because both dense breast tissue and cancer show up as white on x-rays.

10 Breast Health Determinants

Since having dense breasts can also mean a slightly elevated risk of cancer, at least 22 states have passed a law requiring physicians to let you know if you have them, according to the organization Are You Dense Advocacy. Women with extremely dense breasts should ask their doctor about further testing, via MRI or ultrasound. In the meantime, get to know your body.

Be diligent with self-exams—know what your breasts feel like, Maman says. Have a very low threshold to seek professional medical assistance if you feel something unusual.

7. Aches and pains

There’s a long list of things that can cause breast pain, and most are benign.

Bilateral breast pain—pain in both breasts—is very often hormonal or due to too much caffeine, Streicher says, since caffeine exacerbates fibrocystic changes.

Other possible triggers include PMS changes, an ill-fitting bra, mild trauma to the chest wall (like from bumping into something or just from doing high-impact exercise), and even carrying a heavy purse on the same shoulder day after day.

Muscle wall tenderness can hang on for weeks, Streicher says.Most people don’t connect the dots.

Breast pain can also come from a deficiency in iron, which regulates thyroid hormones. In a 2004 study, half of women reduced their overall breast pain after adding 6 mg of iodine supplements, which also boosts thyroid function, to their diets. While pain in only one breast could warn of breast cancer—

people think breast cancer doesn’t cause pain but that’s not true; it can hurt, Streicher says

—there are a lot of non-cancerous things that can cause breast pain, and they’re much more common. 10 Breast Health Determinants

8. Inverted nipples

Inverted nipples are perfectly normal if they’ve always been that way.

The big issue is if you have new inversion, Streicher says. If you’ve always had ‘outies’ and one day you have ‘innies,’ get to the doctor right away because breast cancer is one cause of breast retraction.

(But first make sure it’s not just a temporary effect from the sports bra you slept in.) 10 Breast Health Determinants

9. Nipple discharge

Nipple discharge is not abnormal—it can happen after sexual stimulation—but it could signal a problem.

Most women immediately think it means breast cancer, and in some cases it does, but there’s a long list of other things it could be, Streicher says.

Especially when the discharge is happening on both sides, it’s likely to be a hormonal issue. A common problem is elevated levels of prolactin, which could come from a medication you’re taking (such as the pill or certain SSRI antidepressants), having an underactive thyroid, duct ectasia (a menopause-related shortening of the milk ducts), or worst case, a pituitary tumor. 10 Breast Health Determinants

A benign tumor called a papilloma can occasionally cause a bloody discharge, Maman notes. Discharge can also just mean you’re pregnant and your breasts are kick-starting the milk production factory. And milky discharge can persist for up to two years after you stop breastfeeding.

Most times, nipple discharge is normal but should still prompt an evaluation, Maman says,particularly when nipple discharge is bloody, involves only one breast, and occurs along with skin changes and suspicion of a breast mass.

10. Color changes

While more advanced breast cancers can lead to skin color changes and skin dimpling, according to Maman, color changes are usually a sign of pregnancy, when nipples and areolas may enlarge and darken. Nipples may also get darker or puffier as you age, and that’s totally normal, even if it’s not your favorite look.

10 Breast Health Determinants

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Crazy things that happen while you sleep

7 Crazy Sleep Happenings – Making yourself a three-course meal in the middle of the night and not remembering it the next morning. Waking up to an entire text conversation that you have no recollection of. These are all fairly common episodes, and they fall under the category of parasomnias, which are abnormal behaviors that happen during sleep. And according to The National Sleep Foundation, about 10% of us are affected. 7 Crazy Sleep Happenings

Most nights, if you’re lucky, sleep is a completely unremarkable event. But every so often you may experience bizarre behaviors that can leave you feeling completely confused – and perhaps slightly freaked out. Not to worry. We asked sleep docs to decode some of the craziest things that can occur from the moment you close your eyes–and most of them are totally normal. 7 Crazy Sleep Happenings

When you hit the sack tonight, get ready for sex dreams, exploding heads, and more!

Feeling like you’re falling

Also known as a hypnagogic jerk, it tends to happen as you’re falling asleep. Typically when you dream, your body

is paralyzed, but sometimes you can start dreaming before your body is on “off” mode.

With hypnagogic jerks, you might act out a dream like falling off a cliff, falling from the sky, or tripping, says W. Christopher Winter, M.D., Men’s Health sleep advisor and medical director of the sleep center at Martha Jefferson Hospital in Virginia. Why the falling? Researchers aren’t sure.

It’s more likely to happen when you’re overtired, sleep-deprived, or stressed. And your brain enters into sleep cycles more aggressively, but your body hasn’t caught up.

7 Crazy Sleep Happenings

Sleep paralysis

You start to wake up in the morning and realize you can’t move a muscle or speak. It can last from several seconds to several minutes, and it’s completely terrifying. Essentially, it’s the opposite of what happens with hypnagogic jerks, where your brain wakes up before the paralysis that accompanies deep sleep goes away, Dr. Winter says.

You may feel like you can’t breathe. Many people describe it as an elephant sitting on their chest. That’s because all of the muscles that control your breathing except for the diaphragm are still paralyzed.

7 Crazy Sleep Happenings

Sleepwalking.

Most sleep-related behaviors are harmless. But sleepwalking can be a dangerous issue, since you can trip, walk into something, leave your house, and even get behind the wheel.

With sleepwalking, you’re coming out of sleep just enough for your body to move, but not enough for your brain to be awake, says Dr. Winter.

That’s why you probably have no recollection of your late-night jaunts. The prescription sleep-aid Ambien has been linked to some of the more bizarre sleepwalking incidents including cooking, binge eating, and driving while zonked out. 7 Crazy Sleep Happenings

That’s because even if you wake up during the night, the drug keeps your brain sedated so you’re still in an unconscious state, Dr. Winter says.

If you experience unusual or dangerous nighttime antics and pop the sleeping pill, talk to your doctor about switching prescriptions.

Sleep-talking.

About 5 percent of adults yap in their sleep, according to the American Academy of Sleep Medicine. Most pillow-talk sessions last only about 30 seconds on average.

It often happens within the first hour or two of sleep when your body is entering into deep stages of sleep, but there’s still enough muscle tone to produce sounds or movements that may accompany dream, says Dr. Winter. Dreaming is a way for your brain to sort out things it needs to reevaluate and process before it can file them away as memories.

7 Crazy Sleep Happenings

Recurring dreams may happen with unresolved psychological issues your brain is trying to sort out. Oftentimes, recurring dreams are based partly in reality.

If you were robbed at the grocery store, you might replay that over and over during sleep until you come to grips with it – whereas if you went to the store to get bread and milk, your brain would process it right away and move on, Dr. Winter adds.

7 Crazy Sleep Happenings

Sleep sex.

You’re not the only one who has woken up mid-act. In a study of more than 800 patients at a sleep disorders center, about 8 percent of patients reported incidents of sexsomnia–initiating sex with a partner while asleep, according to researchers at the University Health Network in Toronto.

In my experience working with patients, the attitudes, behaviors, and things people may say during sleep sex are often very different from what they’d do and say when fully awake, Dr. Winter says.

As a parasomnia, the phenomenon is similar to sleepwalking–you’re coming partly out of deep sleep enough that you can move and possibly talk, but your brain isn’t awake enough to be fully conscious.

Many people have a vague recollection of it happening during the night or they wake up during sex  says Dr. Winter. It’s possible you may have been dreaming about sex or perhaps you went to bed with the urge. 7 Crazy Sleep Happenings

Exploding head syndrome.

It’s just as freaky as it sounds:

All of a sudden, the person wakes up having heard a really loud noise, like an explosion, a flash of light, or a sense that their head is exploding, says Dr. Winter.

In reality, nothing has actually happened. It’s a type of hypnagogic jerk, similar to feeling like you’re falling: You’re heading toward deep sleep, but your body hasn’t achieved paralysis yet, and your senses are still turned on.

7 Crazy Sleep Happenings

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Just In: Study Says THIS Type Of Guy Has The Healthiest Sperm

Smart Dude, Healthy Sperm – I mean, it makes sense.

There’s nothing some women find sexier than a man who is intellectually stimulating like me. Being able to pick someone’s brain about certain things without ever growing bored is mentally satisfying, not to mention incredibly hot – Especially when you just know that no one else gets it. Smart Dude, Healthy Sperm

And if he’s a bibliophile? Excuse them while their drawers drop. John Waters said it best:

If you go home with somebody, and they don’t have books, don’t f**k ’em!

Smart Dude, Healthy Sperm

One of the things that ladies love about smart guys is the fact that we have a way of pulling in every single eye in the room, no matter where we are, who we are with or what we look like. We can be short, tall, have elf ears or a carrot nose, it doesn’t matter – Intelligence will always be their number one turn on.

Smart Dude, Healthy Sperm

If you’re a sapiosexual like some ladies (yes, there’s a name for it!) , here’s some news that will make your day. According to The Telegraph, men with bigger IQs have healthier sperm.

Best. News. Ever… I know dearies, I know.

The research suggests that intelligence and humor are biology’s way of attracting a mate. After putting 400 Vietnam War veterans through intense mental tests, the study “found that men who scored high on a battery of intelligence tests boasted high counts of healthy sperm. Whereas, low scorers tended to have fewer and more sickly sperm.” Smart Dude, Healthy Sperm

Oxford University’s Professor Miller seconds the idea that there is a connection between sperm count and IQ levels.

Basically, biology proves what we have known all along: Smart people really are sexy. Thanks for confirming that some ladies have great taste in men (e.g. my humble SELF), science! Smart Dude, Healthy Sperm

So, for those of you who want the muscles with no brains, have fun because that is all it will ever be, and for the amazing ones with the want for Intellectual gurus like me, kudos! This is because you just won yourself not just mad fun but great sperms for your multiplication factor.

Lol… Remember, nothing compares to a beautiful conversation with a beautiful mind and it is always words that undress you.

Smart Dude, Healthy Sperm –  It sure is worth it.

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Avoid these 6 dumb retirement savings mistakes

6 Dumb Retirement Savings Mistakes – Back when many American workers could count on company-run pension plans, preparing for retirement was something of a no-brainer. Now that many of us are calling the shots when it comes to saving and investing for retirement, things seem a lot more complicated.

Not surprisingly, many of us will make mistakes when it comes to preparing for retirement and managing money during retirement, particularly because greater longevity presents a challenge in terms of making savings last.

6 Dumb Retirement Savings Mistakes

1. Waiting too long to start saving and/or saving too little

Some 36 percent of workers who participated in a 2014 survey by the Employee Benefit Research Institute reported that they had less than $1,000 in savings and investments.

As a rule of thumb, we’ll need about 80 percent of our pre-retirement income during retirement. The average person will get about 40 percent of his or her “replacement income” from Social Security retirement benefits, said Joseph Goldberg, director of retirement plan services for Buckingham Asset Management.

Talking about the need to save is one thing, but doing it can be hard, particularly when you are just getting started in your career and you figure that time is on your side.

Of course, that’s exactly when you should begin to save, Goldberg said.

Theoretically, the sooner you start to save, the less you’ll have to save, as a percentage of your yearly salary, over the course of your career. By jump-starting your savings in your 20s, you’ll likely benefit from decades of market gains. 6 Dumb Retirement Savings Mistakes

2. Halting or reducing savings during bear markets

It can be unnerving to watch a sizable portfolio drop in value by more than the amount you are contributing to it each month. Many people who find themselves in that situation believe they are “throwing money out the window”, Goldberg said.

6 Dumb Retirement Savings Mistakes

As a result, they stop saving “when what they should be doing is increasing their savings because stocks are on sale,” he added.

When stock prices are low, explained Goldberg, expected returns are at their highest level.

3. Putting too much emphasis on average life expectancy

It is common for people to use average life-expectancy figures to determine how long their money will need to last in retirement. But if you happen to be lucky (or unlucky) enough to live longer than average, you risk running out of money.

Planning for a longer-than-average retirement, say five to 10 years longer than your average life expectancy, can help you mitigate the risk of outliving your assets.

By definition, life expectancy tells you only when, out of a large group of people, half will have already died, said David Mendels, a certified financial planner and director of planning at Creative Financial Concepts. You have no way of knowing which group you will be in.

4. Retiring too early

Many people are tempted to retire in their early 60s, but doing that can put considerable strain on a retirement portfolio, particularly for those who live into their 90s. By working a little longer, either at your current full-time job or at a part-time job during retirement, you can put off tapping your nest egg, giving your portfolio more time to compound, or draw down your savings more slowly. 6 Dumb Retirement Savings Mistakes

A part-time job during retirement, which may include consulting work or some other type of self-employment, can provide a source of funding for big-ticket items, such as travel.

Whether you retire later in life or work part-time during retirement, “anything you are not spending stays in your portfolio, not just for future use but also compounding into something more”, said J. Christopher Boyd, a CFP and chief investment officer at Asset Management Resources.

6 Dumb Retirement Savings Mistakes

5. Failing to spend prudently during retirement

The so-called 4 percent rule is a guideline that many people, advisors included, use to determine how much an investor can safely withdraw from a broadly diversified portfolio in order to make it last three decades. The 4 percent withdrawal rate is typically adjusted for inflation in order to provide a cost-of-living increase.

But there is considerable controversy over whether this long-held belief makes sense, particularly with interest rates still at historical lows. Some experts say the rule is downright dumb because it doesn’t take into account realized—in other words, actual—market returns.

What you want is a rule that responds to realized market returns, said Anthony Webb, a senior research economist at the Center for Retirement Research at Boston College. If the market does well, you spend more and vice versa.

6 Dumb Retirement Savings Mistakes

Advisors say one of the biggest mistakes retirees make is not curtailing their spending during bear markets in retirement or spending too freely during bull markets.

The concept of accumulating wealth strategically is very common, but I don’t think people give much thought to the concept of distributing their wealth strategically, said Goldberg of Buckingham. 6 Dumb Retirement Savings Mistakes

6. Providing too much help to grown children

Boyd, who works largely with retirees, says many retirees help their grown children financially. Some cosign mortgages or loan their children money to start a business. But such generosity can come back to bite retirees in the long run, according to Boyd at Asset Management Resources.

Parents want to help their kids and think they have sufficient resources, but if they live long lives, it can come back to hurt them, said Boyd, adding that parents who loan money shouldn’t count on being repaid. If you are lending money to your kids, consider it a gift and don’t expect to get repaid. It is also important to consider whether you have enough money to give to be fair to multiple kids, he said.

6 Dumb Retirement Savings Mistakes

(Credit to Anna Robaton of CNBC)

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The 8 craziest conspiracy theories on Osama bin Laden’s bookshelf

8 craziest Osama bin Laden Conspiracies – Today, the Office of the Director of National Intelligence released new information about the documents found at Osama bin Laden’s compound. In addition to the letters, software, magazine articles, and other information found at the compound, the list includes the English-language books bin Laden read. Surprisingly, some embrace conspiracies that include the Illuminati or diminish bin Laden’s own role in the 9/11 attacks.

These books were carefully smuggled into bin Laden’s compound, but it’s impossible to know what influence they had on his thinking, if they were necessarily his — some materials are classified as belonging to other people — or how much of them he read. (In addition to these, there are also some more mainstream books on the list.)

8 craziest Osama bin Laden Conspiracies

That said, let’s run through the conspiracy theories behind the most unusual tomes the government uncovered (the complete list of books is available here):

1. Bloodlines of the Illuminati by Fritz Springmeier

The theory: The Illuminati are alive and well in the United States and around the world, and Fritz Springmeier walks you through the web of connections in this 1998 book.

This is how it’s described in the conspiracy theory site Infowars’ online store : “Author Fritz Springmeier discloses mind-boggling facts and never before revealed truths about the top Illuminati dynasties. Discover the amazing role these bloodlines have played, and are now wielding, in human history with family names such as Astor, DuPont, Kennedy, Onassis, Rockefeller, Rothschild, Russell, Van Duyn and Krupp. 8 craziest Osama bin Laden Conspiracies

You will also learn of the secretive Chinese Li family, which operates with impunity in the U.S. and around the world. Along the way you will find out why President John F. Kennedy and actress Grace Kelly were killed, who created the United Nations, who controls the two major U.S. political parties, how the Rothschilds invented and control modern-day Israel, who secretly founded false religions such as the Jehovahs Witnesses and much, much more. ”

8 craziest Osama bin Laden Conspiracies

2. The Secret Teachings of All Ages by Manly Hall

The theory: This book, from 1928, describes a conspiracy reaching through the ages that, as listed in its subtitle, is “an encyclopedic outline of Masonic, Hermetic, Qabbalistic, and Rosicrucian symbolical philosophy, being an interpretation of the secret teachings concealed within the rituals, allegories, and mysteries of all ages.”
It’s probably best understood as less of a polemic than as a mystical, pseudo-philosophical guide to myth and religion.

Key quote: “Only the illuminated reason can teach man to be born well, to live well, to die well, and in perfect measure be born again. Into this band of the elect — those who have chosen the life of knowledge, of virtue, and of utility — the philosophers of the ages invite YOU.” 8 craziest Osama bin Laden Conspiracies

3. The Taking of America 1-2-3 by Richard Sprague

The theory: In this 1976 book, Sprague posits that a Power Control Group had taken over America using assassinations, hypnosis, and control of the media to influence national events.

8 craziest Osama bin Laden Conspiracies

Key quote: “Thus, the incredibility of such weapons as hypnosis, brainwashing and ‘programming’ of patsies as assassins became a psychological tool in the bag of techniques of the power control group. The average American has shrugged off the possibility of the takeover with the belief that, ‘That’s not possible here.'”

4. Secrets of the Federal Reserve by Eustace Mullins

The theory: This book, originally published in 1952 as Mullins on the Federal Reserve, claimed that elite financiers, including the Rockefellers and J.P. Morgan controlled the Federal Reserve through secret machinations. The book is notable not only for its conspiratorial view of monetary policy, but because it was inspired by a conversation with poet Ezra Pound. 8 craziest Osama bin Laden Conspiracies

Key quote: “The Federal Reserve System is not Federal; it has no reserves; and it is not a system, but rather, a criminal syndicate. It is the product of criminal syndicalist activity of an international consortium of dynastic families comprising what the author terms “The World Order.”

5. America’s “War on Terrorism” by Michel Chossudovsky

The theory: Chossudovsky says 9/11 was a United States government conspiracy to start the Iraq War and enable a “new world order” to help corporate interests. Bin Laden was, at best, a pawn in CIA interests.

8 craziest Osama bin Laden Conspiracies

Key quote: “Bin Laden’s Al Qaeda network is what the CIA calls ‘an intelligence asset.'”

6. Conspirators’ Hierarchy: The Committee of 300 by John Coleman

The theory: This 1992 book claims that 300 families derived a fortune from opium trade with China, propelling them as a world-dominating power only opposed by Russia and China. Their tentacles reach around the world and seek to build one world government.

8 craziest Osama bin Laden Conspiracies

Key quote: “A ‘master’ secret society [is] in control of world events … controlled by a most powerful group that came to be known as the ‘Committee of 300.’ Its organization and structure was based on the London Staplers who evolved into the East India Company and became the British East India Company (BEIC). The East India Company was intimately linked to the Black Nobility of Venice and Genoa.” 8 craziest Osama bin Laden Conspiracies

7. Crossing the Rubicon: The Decline of the American Empire at the End of the Age of Oil by Michael Ruppert

The theory: This 2004 book claims that then–Vice President Dick Cheney used the Secret Service to orchestrate 9/11, motivated by the threat of peak oil production, and that Cheney made sure the Air Force would be unable to stop any attacks on the United States.

Key quote: “To date, the case that 9/11 was perpetrated solely by Osama bin Laden and Al Qaeda has never been proved, even to the most rudimentary standards. In fact, some 35 months after the attacks there has not been a single successful 9/11 prosecution anywhere in the world. ”

8 craziest Osama bin Laden Conspiracies

8. New Pearl Harbor: Disturbing Questions about the Bush Administration and 9/11 by David Ray Griffin

The theory: Griffin claims in this 2004 book that hijacked planes on 9/11 should have been intercepted, and the failure to intercept them indicates that the Bush administration had advance knowledge of the attack. In addition, the collapse of the World Trade Center was caused by explosives, not plane crashes. He says the attacks themselves were allowed as part of Bush and Pakistani intelligence collusion to push a foreign policy agenda.

8 craziest Osama bin Laden Conspiracies

Key quote: “Ahmed and Thompson provide considerable evidence that although the war in Afghanistan was supposedly to root out Al-Qaeda and bin Laden — taking him, in President Bush’s language, “dead or alive”— the actual objective must have been something else, since there were several instances in which the government and its military commanders seemed at pains to allow bin Laden and Al-Qaeda to escape.”

8 craziest Osama bin Laden Conspiracies

(Credit to Phil Edwards of Vox.com)

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You have to remain fit with 100 Cool Fitness Tips

100 Cool Fitness Tips for your Motivation – Yesterday we talked about Running and Cardio and you have started working out?

Strength Training

20. Do a light cardio warmup before strength training to help prevent injury and post-workout soreness.                    21. Proper form is more important than number of reps; use a mirror to check your form.

100 Cool Fitness Tips

22. If you want to see results faster, do at least three strength-training sessions per week.
23. Save time and burn more calories by doing supersets, working opposing muscle groups back-to-back, and moving quickly from one exercise to the next without resting.
24. Don’t just lift dumbbells. Explore all types of equipment including resistance bands, kettlebells, stability balls, medicine balls, and barbells, as well as moves that require no equipment.
25. Bodyweight exercises are shown to burn more calories than moves that use dumbbells — think full-body exercises like push-ups vs. bench presses. 100 Cool Fitness Tips
26. Work harder by creating instability. Stand on one leg, or balance on a BOSU ball or stability ball while doing strength-training moves.
27. Multitask! Don’t just stand there doing bicep curls when you could be doing squats to tone your lower body at the same time.
28. Play with speed to keep your muscles guessing. Lift slowly and lower quickly, or pause in the middle of the rep.
29. Keep two to three different-sized dumbbells on hand so you can reach for heavier weights when working larger muscle groups.

100 Cool Fitness Tips

30. Add more weight as you progress. Your muscles should feel fatigued within two reps of the number called for in your program. If they are not, increase the dumbbell weight by two or three pounds.
31. Keep things balanced and work your back as much as you work your abs to keep your entire core strong.
32. Take rest days! If you did arms Monday, do legs Tuesday. Rest days allow your muscles time to heal and get stronger.

100 Cool Fitness Tips

Yoga

33. Yoga should never hurt. Push your muscles to the point of being worked, not overstretched.

100 Cool Fitness Tips

34. Deep and even inhalations and exhalations should be your main focus. Use your breath to guide your movements and to know how long to hold poses. Move at your own pace — it’s OK to go out of sync with the rest of the class.
35. Your soft drishti (focused gaze) is important. It relaxes the mind and helps you stay balanced in challenging poses. 100 Cool Fitness Tips
36. In standing poses like Warrior 1 and Fierce, make a mental note to relax the toes. Clenching the mat for dear life puts unnecessary strain on the feet.
37. Borrowing a mat for your first class is fine, but after that, it’s time to buy your own yoga mat to reduce your exposure to germs and bacteria.
38. Bring a hand towel to wipe sweat from your face and to place on the top of your mat to prevent slippage.
39. Wear capris or pants. The fabric will absorb more sweat and will also make arm-balancing poses easier (slippery skin-on-skin contact is dangerous!). 100 Cool Fitness Tips
40. It’s OK to speak up if an instructor’s adjustment is hurting you or if you don’t want to be touched at all.
41. Do Chaturanga push-ups to work your triceps even more during vinyasas and Sun Salutations.
42. Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.

100 Cool Fitness Tips

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9 questions about the Illuminati you were too afraid to ask

9 Illuminati Facts – When it comes to shadowy cabals that supposedly control the world, the Illuminati should be at the top of any conspiracy theorist’s list. An Illuminati Facebook page has 3.4 million likes, Madonna writes songs about the group , and YouTube channels calling pretty much everyone Illuminati notch almost 200,000 subscribers .

To sort out the truth about the Illuminati, I consulted a variety of experts on the subject. Mark A. Fenster a law professor at the University of Florida and author of Conspiracy Theories: Secrecy and Power in American Culture, sums up the group’s long-lasting appeal.

It’s absurd on its face that you’ve got this sacred group that’s more than 300 years old and continue to see arguments about its relevance today, he says. The fact that the discussion is alive is amazing.

9 Illuminati Facts

The Illuminati wasn’t always just some crazy chimera — it used to be a very real group with ambitious goals. And even though the Illuminati doesn’t exist anymore, the fact that many people still have paranoid beliefs about it reveals a lot about power, our culture — and, of course, what we think about Jay Z.

1. What is the Illuminati?

In a historical sense, the term “Illuminati” refers to the Bavarian Illuminati, a secret society that operated for only a decade, from 1776 to 1785. This organization was founded by Adam Weishaupt, a German law professor who believed strongly in Enlightenment ideals, and his lluminatenorden sought to promote those ideals among elites. Weishaupt wanted to educate Illuminati members in reason, philanthropy, and other secular values so that they could influence political decisions when they came to power. 9 Illuminati Facts

It was pretty ambitious for six or nine guys, but they really wanted to take over the world, says Chris Hodapp, the co-author of Conspiracy Theories and Secret Societies for Dummies with Alice Von Kannon.

The Illuminati’s goals — and reputation — often exceeded its means, Hodapp notes. In its early days, the group was just a handful of people. And even at its largest, the Illuminati only consisted of somewhere between 650 and 2,500 members. The group grew to that size by becoming a sort of sleeper cell within other groups — Illuminati members joined Freemason lodges to recruit members for their own competing secret society.

9 Illuminati Facts

2. What did the Illuminati believe?

There were two sides to the historical Illuminati: their odd rituals and their ideals.

The Illuminati did plenty of unusual things. They used symbols (like the owl), adopted pseudonyms to avoid identification, and had complicated hierarchies like Novice, Minerval, and Illuminated Minerval that divided the ranks. In the beginning, Hodapp says, Illuminati members didn’t trust anyone over 30, because they were too set in their ways. Other reports of rituals are harder to confirm, but we know that members were very paranoid and used spy-like protocol to keep one another’s identities secret.

9 Illuminati Facts

But while they were following these bizarre rituals, they also promoted a worldview that reflected Enlightenment ideals like rational thought and self-rule. Anti-clerical and anti-royal, the Illuminati were closer to revolutionaries than world rulers, since they sought to infiltrate and upset powerful institutions like the monarchy.

3) Did the Illuminati manage to control the world?

Historians tend to think the Illuminati were only mildly successful — at best — in becoming influential. (Though, of course, there are also those who believe the Illuminati successfully took over the world — and still control it today. If an all-powerful group does dominate the world, we probably wouldn’t know about it. Δ.)

9 Illuminati Facts

It’s also difficult to untangle the success of the Illuminati from that of the Freemasons, which they infiltrated and commingled with. It’s just as tough to tell what influence the Illuminati actually had as opposed to the influence people think they had.

We do know the Illuminati had some influential members — along with many dukes and other leaders who were powerful but are forgotten today, some sources think writer Johann Goethe was a member of the group (though other sources dispute the claim). In a way, Illuminati influence depends on what you believe about them. If you think their revolutionary ideals spread to other groups, like the French Revolution’s Jacobins, then they were successful. If you think those ideas would have prospered regardless, then they were mainly a historical curiosity.

4. Why did the real Illuminati disappear?

They were wiped out, Hodapp says. People have tried to revive them over the years, but it’s a moneymaking scheme.

In 1785, Duke of Bavaria Karl Theodor banned secret societies, including the Illuminati, and instituted serious punishments for anyone who joined them. Most of the group’s secrets were disclosed or published, and, if you believe most historians, the Illuminati disappeared.

9 Illuminati Facts

From the moment of the disbanding, however, the myth expanded. As described in Conspiracy Theories in American History: An Encyclopedia, documents found in the homes of high-ranking Illuminati members like Xavier von Zwack confirmed some of the spookiest Illuminati theories, like their dreams of world domination and cultish behavior (even though those documents may exaggerate the truth about the group). 9 Illuminati Facts

5. If the Illuminati vanished, how did their legend live on?

Almost immediately after the Illuminati were disbanded, conspiracy theories about the group sprang up.

The most famous conspiracy theories were authored by physicist John Robison in 1797, who accused the Illuminati of infiltrating the Freemasons, and Abbe Augustin Barruel, whose 1797 history of the Jacobins promoted the theory that secret societies, including the Illuminati, were behind the French Revolution. Historians tend to see these as the first in a long line of conspiracy theories (though, again, for those who believe the Illuminati run the world today, this is arguably proof of the group’s power).

Later on, some of the Founding Fathers managed to stoke interest in the Illuminati in the United States. In 1798, George Washington wrote a letter addressing the Illuminati threat (he believed it had been avoided, but his mentioning it helped bolster the myth). In the panic caused by the anti-Illuminati books and sermons, Thomas Jefferson was (baselessly) accused of being a member of the group.

Though these early Illuminati panics fizzled out, they gave the Illuminati a patina of legitimacy that, later on, would help make a centuries-long conspiracy seem more plausible.

9 Illuminati Facts

6. Are the Illuminati related to the Freemasons?

Conspiracy theories have always been popular in the United States, but for centuries, the Illuminati were less feared than the Freemasons. The 1828 Anti-Masonic party was based on an opposition to the Freemasons, and though the party died out, Freemasons remained a focal point for paranoia in America. Because the Illuminati recruited many members in Europe through Freemason lodges, the two groups are often confused for each other.

9 Illuminati Facts

To some degree, Freemason paranoia grew out of the Freemasons’ influence in the United States. Many Founding Fathers were members, after all. And some key American symbols may have been derived from the Freemasons: there’s a strong argument that the floating eye on the dollar, the Eye of Providence above a pyramid, comes from Freemasonry. (Though there’s also an argument that it was meant as a Christian symbol; the only thing we know for certain is that it has nothing to do with the Bavarian Illuminati.)

That early Freemason paranoia can help us understand the conspiracy theories about the Illuminati today.

People will use a term like ‘Illuminati’ to define anything that they don’t like that might challenge their values, says Joseph Uscinski, a political scientist at the University of Miami and co-author of American Conspiracy Theories with Joseph Parent.

9 Illuminati Facts

7. Why do people still believe in the Illuminati today?

The Illuminati never completely disappeared from popular culture — it was always burbling in the background.

But in the mid-1970s, the Illuminati made a marked comeback thanks to a literary trilogy that gave the group the simultaneously spooky and laughable image it holds today.

The Illuminatus Trilogy, by Robert Shea and Robert Anton Wilson, depicted the Illuminati with ironic detachment. This trilogy became a counter-cultural touchstone, and its intermingling of real research — Weishaupt, the founder of the real Illuminati, is a character — with fantasy helped put the Illuminati back on the radar.

It was a great example of the post-’60s ways of ironizing elite forms of power,” Mark Fenster says. That ironic vision of conspiracy theory is extremely widely distributed. You can be both a serious conspiracy theorist and joke about it.

From there, the Illuminati became a periodic staple of both popular culture — as in Dan Brown’s massively popular novel Angels and Demons — and various subcultures, where the group is often intermingled with Satanism, alien myths, and other ideas that would have been totally foreign to the real Bavarian Illuminati.

9 Illuminati Facts

Uscinski clarifies that most Americans today don’t actually believe in the Illuminati. In a survey of conspiracy theories he conducted in 2012, he says zero people claimed that groups like Freemasons or Illuminati were actually controlling politics. Even so, the Illuminati seem to persist in our collective consciousness, serving as the butt of jokes and the source of lizard people rumors (explained here).

8. Are Jay Z, Kanye West, and other celebrities in the Illuminati?

We contacted Kanye West and Jay Z’s spokesmen, but they did not return our request for comment. Jay Z has previously said that he thinks rumors of his membership in the Illuminati are “stupid.” Kanye West has said it’s “ridiculous.” Of course, to conspiracy theorists, that’s exactly what a member of the Illuminati would say.

9 Illuminati Facts

In a broader sense, rumors about the Illuminati and celebrities speak to their place in our culture. Fenster sees the half-ironic, half-serious accusations of Illuminati membership as the latest expression of an old American phenomenon. “It marks that Jay Z and Beyoncé seem to live in a different universe than us,” he says. “They have secret lives and secret access that seems reptilian. We notice how bizarre their lives seem to be and how powerful they seem to be.”

Uscinski also notes the ties between power and conspiracy.

The thing that ties conspiracy theories together is that they always point at someone who is supposedly powerful, he says. You never hear a conspiracy theory about the homeless guy in the street or a gang of poor children. 9 Illuminati Facts

Both Fenster and Uscinski noted that conspiracy theories can, in many ways, represent genuine anxieties about social problems. In a global, media-driven world, celebrities represent a new and unusual form of power that has an appropriately conspiratorial response. 9 Illuminati Facts

9. Will the Illuminati kill me for reading this article?

If they do still exist, you already know too much.

9 Illuminati Facts

(Credit to Phil Edwards of Vox.com)

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“To love and to cherish” those are the words couple swear to each other in front of God on their wedding day. I think those words have lost meaning as i think about it now. I used to think if i didn’t understand it theoretically, I will practically at least by the things I see. That has not been the case. I have always thought and believed that marriage was an umbrella that protected a woman since she is in the care of her hero. I thought becoming a wife guaranteed that your better half would go to the end of the earth to make sure you never get a scratch. What happens when a man who is meant to protect you is the one who hurts and harms you himself? The emotional torrent your heart feels is nothing compared to the pain you feel from the physical abuse. Domestic violence should be avoided like death.

The hardest part of this almost common madness is that women have accepted this in good fate. I mean how can a person who takes you away from your family, makes you bear his surname for the rest of your life, gets you pregnant and you loose your figure, have you struggle for your life in the labour room and when you bear the children they will bear his name beat you like a common salve and crawl right into the warmth of your bed at night?

“There is a way you will annoy a man and he will beat you. it’s a normal thing.” Chizoba said to me and I marveled at her shallowness. I wanted to cry for this woman. This isn’t fiction. I looked at the beautiful young woman in her early twenties and shook my head desperately wishing she could shake off the illusion that domestic violence is a normal thing. I urged her to share in that mentality. She argues further that it is inevitable. Domestic violence never gives room to a healthy compassionate relationship or marriage.

Dear men, show us love and not the strength of your muscle, this is the first reason why we left our families to be with you. We don’t enjoy being beaten. We can nag or over salt the soup please scold us but never subject us to physical torture. Normal conflicts and disagreements between couples can be normal but domestic violence is out of the question. What happens to that part of the vow that says “to love and to cherish”. We didn’t sign to spend the rest of our live in domestic violence.

Why some women stay

• Fear of increased violence.
• Fear of losing their home completely.
• Some for the fear of losing their kids.
• Some believe they can not make it alone.
• Some even accept that they are to blame for the physical violence and believe if they changed their ways, their husband would stop beating them.
• Mostly they feel they nowhere to run but sweetheart you do.

Domestic violence comes into a home and replaces companionship with fear and the marriages loses it’s taste

Why some men abuse -domestic violence “to love and to cherish”

• Due to excessive use of drugs and alcohol.
• He just has a temper that overwhelms him.
• Some batter because they believe women are inferior and should always go right with him.
• Some watched their fathers beat their mothers as children and thought it is normal.

You don’t have to hit her to tell her you want your clothes ironed. You don’t have to hit for burning your most expensive shirt. She doesn’t deserve to be beaten by you for making same mistake over and over again. Communication is a great key to a great relationship. If you happen to be in an abusive marriage stand up and speak out. May D’s baby Mama stayed for years in a violent relationship but finally decided it was time she spoke up. You can do so to save your life.

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Spa experience in the bedroom are sensational. Picture lying down with your eyes closed and you are very relaxed; strong hands are rubbing and massaging the kinks and knots on your back and shoulders, fingers are combing your scalp. And while this is going on, a cool soundtrack is playing in the background.

Your mind feels empty because your body is at ease; your senses are present in the moment and you feel everything around you. At that moment you realize that paradise exist in your bedroom. This article will expose the strategies professional massage therapists employ in stimulating the five senses; you can use the tips to give your partner a sensual massage.

Bedroom Spa Experience

1. Touch

When it comes to massage, spread a blanket on the floor because it gives you more space to work with, use some pillows to support the face and also, create a cluster-free zone.
Heat is a necessity when it comes to massages, warm up the room first and also warm up your hands and stretch it out before digging in because massage is a vigorous activity. You can also incorporate heat using warming lubricants which heats up on contact.

2. Vision

To create relaxing scenery, switch off the bulb lights and light a candle instead. An aromatherapy candle will do the trick, it uses essential oil to soothe and calm the mind. “Spa experience”

3. Hearing

Good relaxing music also creates a good effect while massaging, you can opt for your favorite genera from jazz to classical or heavy metal. And most importantly, listen up and shut down every other distraction such as phones.

4. Smell

Smell has the strongest association to our emotions and memories, so your olfactory selections will have a major impact on your partner’s spa experiences. You have to choose wisely, essential oils which can be blended to powerful effect is usually suggested. You can also sprinkle just a few drops of essential oil onto wet towels before heating them up. The water will dilute the oil and the steam from heating them will give the room a lovely diffusion of scent. “Spa experience”

5. Taste

Flavor doesn’t factor largely into massage and it is better to have a glass of water, with some lemon, and perhaps some champagne after the massage.

Massages are relaxing and it is a wonderful treat for your partner. You can do it, you don’t always have to take your partner to a spa, create the experience in your bedroom. Create paradise on earth.

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Tu face got whooped so hard on the ass that i cant help but notice. I have never thought fro one day someone will come for this iconic singer for anything other than his baby making ability. Well someone did. lol. sometime ago, Tu face took to twitter to blast PDP  that it has failed Nigeria for 16 years. Dear Tu face if you knew you would have kept mum. Someone seems to know something you may like to know. Ihe neme!

Oh dear, one Eric Amodu has replied Tuface Idibia over his PDP comment. It will be recalled that Tuface had earlier taken to twitter where he said the Federal Government and State Governments had failed Nigerians in the past 16years. Eric Amodu who however knows what Tuface has benefited from the party, especially PDP Governors, took to Benue.com.ng (Tuface is from Benue by the way) to call him out and tell Nigerians how he has benefited MILLIONS from PDP government. It is an open letter. Do read it below…

“Too bad you threw the bomb at yourself on this. You are my friend but the truth must be told.

Question 1. Name a single soul you’ ve ever helped?

Question 2. Why did your fellow childhood friends deserted you?

Question 3. What have you given back to the society that made u?

Infact lets go deeper

First of all, OJB produced you and brought you to limelight and even gave you a song for free without you paying a dime. But you threw your back at him when the world was rallying round to save his life.

Not even a dime from you when lesser musicians gave their widows mite.

No any Idoma sons could say he’s on your scholarship list yet you have the mouth to talk back at the people that you helped in eating from their states’ funds.

You ate the resources meant for Benue State during Akume days in PDP as a governor when he bought you a Camry.

How about Donald Duke when he was the PDP governor of cross Rivers State? He lavished the state resources for you and still paid 20 million naira just to reunite the plantation boiz yet you have the guts to say PDP did nothing? Better still, you for reject all the money.

Akwa-Ibom state governor under the PDP-led government lavished the money meant for the state to sponsor your wedding. Why didn’t you kick against it when he gave you eight jeeps and sponsored several people to Dubai just to attend your wedding?

Jolly Nyame wasted the state resources on you and you practically abandoned Lagos for Taraba just because you began to taste the juicy side of unmerited resources from government coffers.

Don’t forget… when you sang ” I de feel like so so so and so person… because you de spend for me.” Over 70% of the names you mentioned were PDP people you joined in eating away the future of their states.

Brother man, sorry to say this… you don’t even stand the moral ground where conscience speaks to talk about PDP.

I would love Banky W, the little Davido that just started, Ice Prince, Don Jazzy and so many others to talk because they don’t dine with the PDP and their states’ funds yet they’ve given a whole lot to the society.

On your wedding day, you took away the pleasure of the eyes from Nigerians to Dubai so that dem no go fit benefit even small thing from you. Stingy life.”

We should for Mr Idibia to respond that is if he will. Mr. Eric, Tu face has a foundation.credit:informationng.com

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You Need this 100 Nice Fitness Tips for your Motivation

100 Nice Fitness Tips that will make your work-out worthwhile. We started this series two days back and if you didn’t read the genesis click here. I have already started trying out some of these tips and they are good. so have fun dearies

Gym

43. To avoid getting sick, clean off machines and equipment before you use them. Even though the person before you is supposed to do it, they may have forgotten. 100 Nice Fitness Tips
44. Don’t trust the calorie count on the machines. Use a heart rate monitor for more accuracy.
45. Since class descriptions are often vague, watch a fitness class before you take it to avoid having to walk out of a class you don’t like or that’s too advanced for your fitness level.

100 Nice Fitness Tips

46. Try out different instructors to find one who challenges and motivates you the most.
47. Show up for a class at least five minutes early to get a good spot, shake off any stress from the day, and chat with the instructor if you need to let them know you have an injury.
48. Whether you’re a newbie or a seasoned exerciser, anyone can benefit from a session with a personal trainer. Schedule one every few months to ensure you’re continuing with proper form and to learn new moves to keep your fire for fitness alive. 100 Nice Fitness Tips
49. To ensure your shoelaces don’t come undone during your workout (which could be bad news when using gym equipment), watch this video to find out the best way to tie your shoes.
50. Wear your exercise clothes underneath your everyday or work outfit if possible. Not only will it save you time in the locker room, but if you’re already wearing your sports bra and capris, you’re less likely to skip that noon SoulCycle class.

100 Nice Fitness Tips

Fuel

51. If you’re doing an early morning workout, some experts say it’s OK to run on an empty stomach. But if you’re doing a longer workout, fuel up with some protein and simple carbs, such as half a banana and a handful of almonds.
52. Studies show that a little bit of caffeine can help improve your stamina, strength, and speed, so sip on a small cup of coffee before working out.
53. For workouts later in the day, make sure to eat a meal or snack one to two hours before a workout that focuses on carbs and a little protein. 100 Nice Fitness Tips
54. It’s essential to hydrate before a workout. Drink about 15 to 20 ounces of water.
55. To prevent cramps while working out, sip on small amounts of water instead of gulping it down.
56. Sugary sports drinks aren’t necessary unless you’ve been exercising intensely for over an hour. So for shorter workouts, rehydrate with water or coconut water.

100 Nice Fitness Tips

57. To replenish lost energy while also helping worked muscles repair, eat a 150-calorie post-workout snack within 30 minutes after your workout. Aim for a 4:1 ratio of carbs to protein.
58. Chocolate milk makes an excellent recovery drink because it not only follows this ratio, but also offers calcium needed to strengthen bones and muscles.

100 Nice Fitness Tips

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First impression- How often do you get nervous when you think of meeting someone for the first time? Perhaps you’re preparing for a job interview or maybe you’re attending your best friend’s dinner party—either way, anticipating the experience can be nerve-wracking because you want to put your best foot forward. Yes, it’s important to be yourself, but people always have the urge to make a good first impression.

How to create a good first impression

Set an intention: In creating a good first impression, the most important thing to do is to set your intention. It is important especially in big events like conferences, networking events or friend’s parties. Think about the kind of people you want to meet and what kind of interactions you want to have on your way to the event. This can be an incredibly grounding experience and works very well to focus on what kind of energy you want to have for your event.

Your appearance and ornaments says a lot: Clothes, make-up, jewelry, watches and shoes are types of ornamentation and people definitely take these into account when making initial judgments. For men, their watch can say a lot about them. For women, purses and large earrings or jewelry can also indicate a lot. Make sure that what you are wearing and how you do your hair or make-up says what you want it to say to the people you are meeting for the first time.

Be Conscious of Your Body Language: Body language is a crucial part of first impressions. Everything from your posture to how you carry yourself to the way you’re angling your body. Often, simply being aware of your body language can result in immediate improvements. To improve your body language, you can practice in the mirror. Subconscious cues to keep in mind include noticing the position of your shoulder, and the way you shake hands.

Avoid bad days: You mood affects your total being, so if you are in a bad mood or you are having a bad day, it’s either you snap out of it or you stay home. People that attend events after having had a bad day typically continue to have a bad day. If you are in a depressed or anxious mood, others will pick up on this from your facial expressions, comments and body language.

Be interested and interesting: If you are truly interested in meeting people and are open to learning about who they are, they will get this in a first impression. When you are meeting people for the first time approach with a genuine interest in who they are. This is often contagious and you will have better conversations and lasting connections when you are interested because they become interested.

Most people will judge you within the first second of meeting you and their opinion will most likely never change. Making a good first impression is incredibly important, because you only get one shot at it.

Source: YEC Women

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Relationships are delicate; some begin quickly and dies almost immediately. They die due to habits and some little mistakes which we over look. These article will reveal certain things that kill relationships, and I advise that you should have them in mind in order to save your relationship from untimely death.

Relationships Killer

Assumptions

Never assume! Never assume that your partner know you love him/her and that you don’t need to say it. Never assume that your partner won’t mind if you stay late at work without calling. Whatever the scenario, the point is ‘don’t make assumptions, communicate!’

Comparing Exes

Nothing kills a relationship faster than talking about your exes and comparing them to your current partner. This leads your partner to feel insecure, with good reason.

Secrets

Trust is the foundation of a relationship, and when trust is broken it takes time and willingness on the part of both people involved to repair it and heal. Speak the truth, no matter what the consequences. Being honest is the only way to be at peace with yourself and others.

Lack of Appreciation

Avoid the mindset that just because your partner is in a relationship with you, it’s his/her duty to do things to please you. Even though it’s crucial that you’re kind to each other, don’t forget to thank your partner for what he/she does and to appreciate each other.

Never ignore

Do not ignore your partner. Whether it is out in public, in front of your friends or via electronic devices. Pay attention to your girlfriend and she’ll pay attention to you!

Lack of respect

It’s never OK to disrespect your partner. Whether it’s disrespect in front of others or even in private when it’s just the two of you, it’s not OK. Mutual respect is key to any strong, healthy relationship.

Relationships can be beautiful, it can last long if you are lucky or die off or expire, but don’t murder it!

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Surprise your man! Men deserve credits too, especially the loving, caring, faithful ones. It must not be his birthday or anniversary, be romantic and surprise him with a nice gesture or a gift. Ladies love it when their man surprises them, well men also want to be surprised and I will show you how, just read on.

How to surprise your man

Take him out to dinner: Surprise your beau by either taking him out on a proper dinner date or cook a nice dish for him. Pull out your best dish sets and linens, light a few candles, and pour glasses of champagne. Or, pack up the meal, grab a blanket and set out for a picnic in a lovely, private spot.

Get him a gift: Everybody loves gifts, surprise your man with a gift out of the blue, he will forever cherish you. You can get him something that he is interested in; maybe gadgets, sports gear, etc. If you cannot afford an expensive gift, no problem, be creative; make something for him, burn his favorite songs on a DVD, write him a love note and frame it or you can frame a lovely picture of you two.

Spoil him for an entire day: Another good surprise is treating him like a king for at least one day. Pamper him for a whole day with massages, food, and every other thing he wants to do.

Play out his fantasies: Every man has fantasies, and there is nothing more pleasing than playing it out. This will also help improve your sex life. Ask him about his fantasies. Learning more about your partner’s fantasies is a great way to get closer and become more intimate, always talk to him about what he wants to do, and try your best to be open-minded. Don’t do anything that makes you uncomfortable. Him wanting to do something doesn’t mean you have to do it to surprise him. Be honest with him in return. Besides, just having the fantasy-talk can sometimes be hot enough to spice it up.

Little gestures create great impact: Lots of guys are interested in things that may seem relatively small to you. Things that seem small or kind of dumb to you will get him feeling very proud. Try out the following for a little treat: Borrow his car and put gas in it, ask to watch an action movie he loves, clean up his place for him, etc.

There are a thousand ways to surprise your man, “think” he deserves it.

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Do I really need these 100 Sleek Fitness Tips?

100 Sleek Fitness Tips – Actually, what you wear is very important during your workout. You need to be comfortable so as to get the desired effect.

100 Sleek Fitness Tips

Gear

59. Shop for workout sneakers later in the day (when your feet are at their largest) to ensure a proper fit.
60. You do not need to break in running shoes – they should feel comfortable the moment you run in them. Don’t feel shy about running around in the store to test them out.
61. Write the date you bought your sneakers on the inside of the tongue. After 300 to 500 miles, replace them with a new pair – so pay attention to your weekly and monthly mileage.

100 Sleek Fitness Tips

62. Choose gear based on your needs, not on style. If you’re running on the road, don’t choose a pair of trail runners just because you like how they look.
63. Test out workout gear in the dressing room before you buy it. Run in place to see how the fabric moves with you, do a Down Dog to make sure your boobs don’t fall out of your top, and of course, do a wide straddle in front of the mirror to avoid purchasing see-through leggings.
64. Wicking gear is a must to keep you dry and prevent chafing, so skip the cotton (including undies), and choose fabrics that breathe and pull moisture away from the skin.

100 Sleek Fitness Tips

65. Never wear two sports bras! If you’re in need of greater support, find a company, like Moving Comfort, that caters to larger-chested women.
66. Since you probably don’t own a sports bra for every day of the week you work out, while taking your post-workout shower, hand wash your sports bra and hang it on the rod to dry for tomorrow.
67. Once you find a sneaker, sports bra, or top you love, stock up! You can break it out as soon as the original is on its way out.
68. Inspect your fitness gear every so often for safety and effectiveness. An exercise band that has a tear or worn-out sneaks are an injury waiting to happen. 100 Sleek Fitness Tips
69. Splurge on an expensive yoga mat like the Manduka Black Mat Pro. It won’t break down like cheaper mats and has a lifetime warranty, so you’ll only need to buy one mat.

Workouts and Weight Loss

70. You can’t spot-reduce fat from a certain area, like your belly – you have to work all areas in order to see a difference in how your body looks.
71. Exercise in the morning; research shows that morning exercisers burn more calories, possibly because that’s when your body’s energy is at its peak. 100 Sleek Fitness Tips
72. Do 60-minute heart-pumping cardio workouts five times a week if your goal is to lose weight.
73. Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, alternate between periods of pushing your body to the max and periods of recovery.

100 Sleek Fitness Tips

74. Muscle mass burns more calories than fat, so strength training is a must if you want to drop pounds. Include at least three 30-minute sessions each week, making sure to work every part of your body.
75. Short on time? The average person burns 400 calories in 20 minutes when doing kettlebell exercises. Try these seven kettlebell moves.
76. Find ways to fit fitness in during your workday to burn some extra calories. Climb the stairs to use the bathroom on a different floor of your office building, take a walk during conference calls, and instead of sitting on a chair, sit on a stability ball or use a standing desk. 100 Sleek Fitness Tips
77. Can’t fit in one regular workout? Break it up and squeeze in one of these 10-minute workouts three or four times a day.
78. Just because you went for a run doesn’t mean you can eat an ice cream sundae and fries afterward. Fuel yourself appropriately, whether it’s with a 150-calorie snack or 400- to 500-calorie meal that’s complete with veggies, fruit, protein, and whole grains.

Check out the previous post on 100 Nice Fitness Tips for your Motivation

100 Sleek Fitness Tips

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5 Signs Your Emotional Jargon Is Disrupting Your Relationship

5 Emotional Baggage Sabotage Signs – Check your luggage at the door.

Though you’ve now been told for about the 37th time that, “it’s not you; it’s me,” I’m thinking it’s time to consider the fact that it might, in fact, be you.

And no, I’m not insinuating that he broke up with you because of the way your hair frizzes up in the summer, or because you’re always leaving Cheez-it crumbs in bed, or even because you sexted his mom by accident. No!

What’s really weighing you down, and effing up your love life, is all that emotional baggage. 5 Emotional Baggage Sabotage Signs

Trust me. I’ve been there. And no, I’m not projecting. Though on the list of the 5 ways you can tell you have emotional baggage, number one is…

1. You’re projecting.

Those with baggage can often times be riddled with self-doubt. What makes this self-doubt even worse is that, as you see the worst in yourself, you also begin assuming the same of others. 5 Emotional Baggage Sabotage Signs

If, for example, you’re on a first date and feeling wary and quick to judge, you might automatically assume that your date is judging you just as harshly. This, in turn, could make you defensive. Way to kill the buzz before you’ve even shared your first toast, right?

If you’re experiencing negative feelings about the person you’re with, ask yourself where these feeling are coming from. Could it be that you’re making unfounded assumptions?

2. You’re paranoid.

I don’t blame you for being a bit suspicious about infidelity, especially if you’ve been burned in the past. But in order for a relationship to work, you have to trust each other.

If you don’t fully trust him – or even if you do, and are just being cautious – your paranoia can manifest itself in some extremely unattractive ways: clinginess, neediness, breaches in privacy… (No, we don’t condone e-snooping of any kind.)

No man (or woman, for that matter) wants to feel as if he’s under constant surveillance, especially if he did absolutely nothing to betray your trust. So keep your suspicions in check, unless he’s done something that’s actually worth worrying about.

5 Emotional Baggage Sabotage Signs

3. You’re comparing him to lovers past.

This goes beyond simple paranoia. It’s more subtle and insidious. If you see him smile in a certain way – or utter a certain phrase – and you immediately think of your abusive ex-boyfriend, or that immature idiot you rebounded with, or that unfortunate one-night stand, you’re letting your past drag you unnecessarily down.

5 Emotional Baggage Sabotage Signs

Do you consistently find yourself souring on new dating prospects simply because of unfortunate similarities? It’s important to remind yourself that he is not your ex. Try thinking, instead, of all the amazing qualities he has that your ex most certainly did not.

4. You’re throwing up walls.

Healthy couples shouldn’t keep secrets. This is because, in order to fully commit to each other, you should also know each other pretty darn well. Holding back on emotions, or reliving painful events from the past in ways that affect your present, can keep a relationship stagnant. 5 Emotional Baggage Sabotage Signs

So ask yourself: what have you been keeping from him, and why? Chances are, he can tell you’re hiding something, and we’re sure he’d rather hear about it than be stonewalled.

5. You’re holding back from commitment.

OK. So commitment-homophobes are everywhere, and some of them aren’t carrying an ounce of baggage. But in many cases, the fear of tying oneself down can be indicative of a deeper problem. If you’re not giving any of your relationships half a chance, it’s time to do some soul-searching.

5 Emotional Baggage Sabotage Signs

There’s nothing wrong with being single, but is it what you really want? And if it’s not, what’s making you hesitate when you come across the possibility of love?

If all else fails, consider talking to a therapist or a love/dating coach or look on to friendite.com about burning that persnickety baggage.

In the end, it all comes down to trust. Want to leave that baggage behind? Allow yourself to trust again.

5 Emotional Baggage Sabotage Signs

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DJ Xclusive

Rotimi Alakija aka DJ Xclusive is a Disc Jockey, record producer and a recording artiste.

DJ Xclusive is a British Nigerian; he was born on the 16th of October in the UK to Nigerian parents, he moved to Nigeria at an early age, where he received his high school education at King’s College Lagos. He moved back to the UK afterwards and he studied Physics and Computer Science at Reading University. And he obtained a degree in Financial Computing at Brunel University, UK. He worked for a year after school, but stopped to pursue a career in making music.

Early Life

DJ Xclusive is from a prestigious family, he is the nephew to Folorunsho Alakija; African richest woman. He has two brothers, and one is the famous photographer, Jide Alakija. In an interview with ONTV, he said:

“Growing up for me was pretty cool. I was into lots of cartoons, computer games, comic books as well as my academic books.”

Career

DJ Xclusive always had the passion for mixing songs; he loved beats, instruments and is fascinated by the crowd’s reaction to his beats. He began his DJ career in 2003, by performing at various night clubs including Aura Mayfair, Penthouse, Funky Buddha and Jalouse, etc.

The talented DJ Xclusive have worked with various international acts; Day26, Nas, Fat Joe, Brick & Lace, Kid Cudi, Jeremiah, NeYo, Ray J, Craig David, Donaeo, etc.

He relocated to Nigeria in June, 2011 and he became an On Air Personality for Cool FM 96.9. He also joined Empire Mates Entertainment as Wizkid’s official DJ.

DJ Xclusive has worked with several Nigerian artists and he has released several hit singles which includes “I’m Xclusive”.

Awards and Nominations

DJ Xclusive won World Best DJ in 2010 at the 2010 edition of the Nigeria Entertainment Awards, which held in the United States. He was nominated for Best DJ at the 2011 edition of the Black Entertainment Film Fashion Television Awards (BEFFTA Awards). And in 2013, he featured at the Big Brother House Party.

DJ Xclusive is talented and has gotten to a great height in his career.

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The 25 biggest companies in the World

25 World Biggest Companies – The Forbes Global 2000 is a comprehensive list of the world’s largest, most powerful public companies, as measured by revenues, profits, assets and market value. We use a composite score that weighs those four metrics equally, as one barometer alone would present a biased and incomplete account.

25 World Biggest Companies

This year’s Global 2000 companies hail from 61 countries and account for combined revenues of $39 trillion, profits of $3 trillion, with assets worth $162 trillion, and a market value of $48 trillion. Thanks to a bull market, the total market value of Global 2000 companies grew 9% year-over-year, the most among the four metrics.

25 World Biggest Companies

For the first time, China’s four biggest banks own the top four spots. Industrial and Commercial Bank of China tops the list for a third consecutive year, while Bank of China jumped 5 spots to the No. 4 spot, knocking down JP Morgan Chase. Berkshire Hathaway stays at the 5th place, making Warren Buffet’s conglomerate the largest U.S. company this year.

25 World Biggest Companies

Our 13th annual snapshot of the world’s largest companies shows the dominance of the U.S. and China in the current global business landscape. The two countries split the top 10 spots for a second year in a row. Beyond the top 10, U.S. still leads the list with 579 companies. China (mainland and Hong Kong) has still has fewer than half that—232 to be exact—but added more spots than any other country in the world, and surpassed Japan for the first time. 25 World Biggest Companies

While the U.S. and China charge ahead, their dominance pushed out other developed economies. With 218 companies, Japan slid to the third spot. While the United Kingdom kept its fourth place with 95 companies, Europe overall lost 20 spots to finish with 486 companies this year, falling further behind Asia (691) and North America (645) in continental rankings. France fell out of the top 5 countries, ceding its spot to South Korea. Two countries debut on the list this year: Argentina and Cyprus.

There are 200 newcomers to this year’s Global 2000. Some are global household names: Expedia, Electronic Arts (one of the world’s largest publisher of video games handed in good profits), Tiffany & Co (luxury jewelry debuted on the list thanks to rising profits). 25 World Biggest Companies

Others are run by the world’s wealthiest people: Amorepacific (by South Korea’s second richest man), Dalian Wanda Commercial Properties (by China’s richest man Wang Jianlin), and Axel Springer. Thanks to a rising stock market and strong investor demand, the boom of the global IPO market added more than 20 notable newcomers to the list. In particular, Asian companies took the lead by raising capital, such as Alibaba’s IPO, the world’s largest IPO ever.Consolidation across industries from telecommunications to pharmaceuticals has created $3.8 trillion in M&A transactions in the last 12 months, the highest since 2008. Many Global 2000 companies are taking lead. For instance, Actavis jumped to No. 615, up 250 spots after buying Allergan. 25 World Biggest Companies Meanwhile, French telecom giant Alcatel-Lucent announced a $17 billion bid for Nokia as competition with China gets more intense. Warren Buffett also got hands on with longtime Global 2000 member Kraft Foods, joining with 3G Capital for a $45 billion acquisition. In the Far East, Asia’s richest man Li Ka-Shing restructured his far-reaching empire and snagged UK telcom giant O2 along the way.

The most notable gainers include Facebook, which jumped more than 200 ranks this year thanks to rising revenue and profits. American Airlines gained 500 spots as it benefitted from low oil prices. Starbucks rose more than 450 spots as its profit and market cap soared. And Monster Beverage led the energy drink industry growth to scale 400 spots higher than last year. 25 World Biggest Companies

One of the most high-profile losers, Brazil’s oil giant Petrobras, dropped close to 400 spots amid accounting and corruption scandals. The turmoil at Petrobras is a cautionary tale even as emerging markets have gained ground on our list in recent years. Other losers: Liberty Media, Mattel, Target, eBay, and Family Dollar .

25 World Biggest Companies

When it comes to the industries powering the world’s business landscape, banks and diversified financials continue to dominate with 434 members, although they snagged 27 fewer spots than last year.

Next up remains oil and gas companies with 136 companies, with a surprising increase of 11 spots given falling energy prices. With 121 spots, construction overtook utilities as the third leading industry this year, in part thanks to the more upbeat global economic outlook.

25 World Biggest Companies –  I hope to see our very own company, FRIENDITE GLOBAL LIMITED there pretty soon. Anyway, this is the low down from the top – ICBC, CHINA CONSTRUCTION BANK, AGRICULTURAL BANK OF CHINA, BERKSHIRE HATHAWAY, JP MORGAN CHASE, EXXON MOBIL, PETRO CHINA, GENERAL ELECTRIC, WELLS FARGO, TOYOTA MOTOR, APPLE, ROYAL DUTCH SHELL, VOLKSWAGEN, HSBC, CHEVRON, WALMART STORES, SAMSUNG ELECTRONICS, CITIGROUP, CHINA MOBILE, ALLIANZ, VERIZON COMMUNICATIONS, BANK OF AMERICA, SINOPEC, and MICROSOFT.

25 World Biggest Companies

(Credit to Liyan Chen, FORBES)

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Kunmi Otitoju

Kunmi Otitoju is a Nigerian entrepreneur and fashion designer, Kunmi is the founder of Minku, a fast-growing high-end Afro-centric brand that blends Aso-oke into contemporary Spanish leathers for the production of luxury bags, wallets and other fashion accessories for men and women.

The 30 years old Kunmi, left Nigeria at the age of 17, after her secondary education in Queens College Lagos. She holds two Computer Science degrees – a Bachelor of Science degree with first-class honors from Howard University and a Master of Science degree from Virginia Tech. She interned with investment bank, Goldman Sachs, and worked with a number of international companies before deciding to move to Europe in 2007.

Kunmi has always been interested in Fine Art; she won the Fine Arts prize in her school every year for 3 years. She conceived the idea of producing high-quality leather bags with Aso-oke at the age of 25 in Europe, due to her interest in propagating Nigerian culture and preserving her African identity.

Kunmi founded Minku in 2011; Minku, a fast-growing high-end Afro-centric brand that blends Aso-oke into contemporary Spanish leathers for the production of luxury bags, wallets and other fashion accessories for men and women.

All Minku’s products are hand-made at a workshop in Barcelona, Spain, but they are sold at high-end stores in Nigeria and on Minku website.
Kunmi is inspired by the different textures and colors of the materials she works with. However, she personally designed and maintains Minku’s website while also being part of the earliest adopters of bitcoin in the African market. Minku also supports a charity called the United for Kids Foundation. The foundation raises money for school fees and school supplies for Lagos children with less.

Kunmi has been running Minku for close to four years now and she is willing to go as far as the limits of her creativity will take her. Kunmi Otitoju was listed as one of the 30 most promising young African entrepreneurs by Forbes in 2014.

This brilliant young entrepreneur is set to take on the world.

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I have chosen to become the Big Bad Wolf

Big Bad Wolf – Why do you make it seem like you are doing me a favor when we both know it is a blatant lie.

Funny that the worse thing one can do to one’s self is preach fallacy into your own mind; you build this fiction and make yourself believe in it then you let it grow deep within you.

To you, all is well because you’ve got it all under control but the truth of the matter is that you are in a prison of your own folly. Yes, folly! It is really crazy how you bring pain to not just yourself but those who care about you.

Big Bad Wolf

I pity, no, pity is a harsh word; I feel sorry for you though because in all this you are still the one going to end up hurt and miserable. I am pretty sure that you all, my readers must have painted me as this very heartless person, who does not think before he writes but I am more than that. I am also annoying and very logical.

It is obvious that when I try to get close to people they push me away. You do nice things and get paid back with silly excuses; the most annoying is that they claim they care about you. I have become a chameleon (changed to be a different person severally) yet every situation turns out to be the same as before. So, I have decided to be one thing and one thing alone; the Big Bad Wolf!

Yes! I wanna be that person who doesn’t care anymore but just wanna do things that will benefit me. I am sorry if it will affect some people who do not deserve it but I can’t help the fact that you have turned me into a Monster.

Hopefully, one day I will be back, and I pray for that day to come soon because in as much as being this Big Bad Wolf is fun I don’t derive pleasure from it. Help Me… and this has nothing to do with my fake true story, THE SECRET LIFE OF WILSON LOVE or that of Ben in LIFE HAS ITS OWN REGRETS

BIG BAD WOLF

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