₦airaland Forum

Hnmn.. Baba has spoken

Time will tell

They all betrayed him...

of cos more issues can be focused on.. But not when there more pressing issue to fix... Our dear president have not finish fixing is local goverment, He want to fix another country...nonesense

Prettysophy:
So you're saying our country Nigeria can not focus on more than one issue at a time?

Go arsenal

if they are giulty..may they rot in jail

Good one..

Get affordable solar/inverter solutions

Misplaced piority..
He should stabilize Nigeria first.

You didnt add Juliana Olayode,

(toyo baby of jenifer diary) -Rebirth

Whats happening?.. There have been quite a number of aircraft crash today.

Good news

Lol...behold
the new trend

Addiction is a touch illness, and recovery from it is a hard but noble part.

An addiction is when you have no control over what you are doing, taking or using. It is a helpless state. Common addictions are gambling, smoking, drinking, drugs, sex, money, internet, phone.
Here are 10 steps to break free from addictions



1. Decide to quit
It is necessary to decide to quit. No matter the amount of help you get if you don’t decide and try to quit then nothing else will work. Note down the negative consequences of your habits, what people in your life are affected by your decisions.

For example, smoking is the primary cause of Lung cancer. You can note this down.

Then note down the positive things that will happen if you quit. For example, good health, better productivity and so on.

2. Start small
Deciding to quit all at once is very difficult and almost impossible. If possible erase the word “quit” from your mind. Tell yourself you’re just going to do fewer of the bad habit as much as possible.

For example, if you smoke three times a day, you can start by reducing it to one. After a month or two reduce it to once in two days. After a while once in a week.

This goes for all undesirable habits. In a short-time you will realize you have little or no urge for the habit.

3. Replace your urge with something else
Why not just replace your habit with something else. Since we know each time we do a bad behaviour, there is a dopamine shot, we can just change this bad harmful habit with a good habit that will give us dopamine shots.

For example, anytime you feel like smoking just do push-ups, listen to music, whatever it is that makes you happy.

4. Get your environment ready
Remove reminders of your addiction from your home, car and workplace. Get rid of all the objects that goes along with the habit, as well as other items that remind you of the habit

You can replace these items that make you feel good such as good books, CDs, using the internet and so on.

Also you might want to try redecorating your bedroom, rearranging the furniture, or just buying a few new throw pillows. Changing your environment will give you the feeling of having a fresh start.

5. Stay away from your triggers
Stay away from the people, places and things that make you want to go back to your old habits. You might need to construct a completely new routine for a while until the edge wears off a bit.

6. Keep fit
We have talked about the benefits of being fit in our article Why You Need to be Fit. You can also read Fitness Basics, Start with these 10 Things First.

Fitness releases endorphins and dopamine in our brains which makes us happy. This is a really good habit with lots of benefits that can replace your addiction. Keep in mind you can be addicted to fitness as well, but in my opinion it’s better and more rewarding to be addicted to fitness.

7. Get a passion to keep you busy
If you need distractions. Get a passion. It might be fitness, taking up a new hobby, cooking, or hanging out with friends. Joining a new club, sports team, or other kind of community group will help you make new friends and start a new chapter of your life in which addiction is not a part of. Positive social interactions can stimulate the release of neurochemicals which elicit feelings of happiness and satisfaction without the need for drugs.

8. Get Professional help
Sometimes it is just too difficult to stop alone. This is a helpless state which means you may need external support. You can talk to your spouse, partner, a trusted friend, or someone in a position of authority. These people will provide support, help you stay motivated and help you track your progress.

9. Mark your progress
It’s necessary to mark your progress and know how far you have progressed. Success also makes the brain release dopamine which makes you happy and want to progress further. This is one of the reason successful people stay motivated and keep on being successful and vice versa, true for unsuccessful people.

You can get a calendar and mark each day you don’t do a bad habit.

10. Celebrate your success
Lastly don’t forget to celebrate your success. This is a difficult hurdle and you just overcame it. Do something nice for yourself when you meet the goals you’ve made, no matter how small. Kicking an addiction is incredibly tough work, and you deserve to be rewarded.

Don’t forget to share your success story to friends and people to help them overcome their addictions as well.

http://abcstrength.com/2018/08/27/how-to-break-free-from-an-addiction/

Epic.

Find out how to keep fit

www.abcstrength.con

Great gesture

Find out what you need to to do to stay fit

abcstrength.com

So you’ve decided to keep fit. That’s a great decision. Here are 10 things you should do to achieve your goal

1. Set out your fitness goals

What do you plan to achieve, what duration are you planning to achieve these goals. Examples are; setting out to loose 25 pounds/11kgs in 6 months, having a great body a year from now, being healthy. Whatever it might be, there must be a purpose for wanting to be fit. This is what will keep you going when you feel like quitting.

2. Wake up early

The best time to do fitness is in the morning when you feel refreshed and energized. This might not be convenient for some if you wake up early to go to work. Well you can wake up earlier, say at 6 a.m in the morning. Set your alarm clock to this time.
Early in the morning is the best time to do fitness as this is when you feel like doing anything in general.

3. Do stretching exercises

Stretch yourself first. Get a fitness or a yoga mat for your convenience.

4. Start Jogging

Jogging is an ideal weight-loss exercise that helps you burn calories at a high rate. It can be done on a threadmill or classically outside.

5. Start doing Push ups.

Push ups on its own has several advantages which includes;

- improving your core strength
- enhancing your cardiovascular system
- increasing your whole body muscle mass
- improving your posture
- protecting your shoulders from injury
- preventing lower back injuries

Doing push ups might be challenging at first.
Don’t try to start big with push ups, this might make you tired throughout the rest of the day. That’s not what we want. We want to do as much push ups that will keep us going throughout the day.

You can start with as little as three or five. Then try to improve over time. Let’s say you start with five this week, try doing seven the next week, 10 after two weeks and so on. Very soon you will reach a plateau say 40 and that’s Okay. So far you are persistent with it, you will get results.

6. Start doing sit ups

This helps to strengthen and firm up the rectus abdominus muscles, commonly known as the “six pack” muscle. This alone won’t help to reduce the amount of fat in your tummy. It’s necessary to combine this with healthy diet and high intensity exercises such as jogging, running, cycling and swimming to reduce abdominal fat.

Same as with push ups start small and with time improve on the amount you do per workout session.

7. Drink water frequently

Our body is composed of about 60% water. Drinking enough water helps boost our metabolism, energize our muscles, cleanse our body of waste and act as an appetite suppressant. This is of vital importance when trying to lose weight.

8. Get enough sleep

Our body grows when we sleep. This means that enough sleep will give the body enough time to grow into the kind of shape we want it to. Sleep is very vital. Growth hormone is released when we sleep.

9. Eat healthy

Eating healthy can be difficult. You can start with reducing the amount of junk food you eat, replacing sugary drinks with water and eating fruits frequently.

Try eating at a specific time of the day. For example, breakfast at 8 a.m, not later than 10 a.m, Lunch at 2 p.m, not later than 4 p.m, dinner at 8 p.m not later than 10 p.m. This will train your body metabolism, improve digestion and avoid eating excess calories.

Try avoid eating late night snacks as much as possible as this is not ideal for you and will only give you excess calories. The body metabolizes food slower at night than during the day.

10. Be consistent
Consistency is key. This is true for anything you set out to do in life. Do it enough and eventually you will start seeing results.

You can decide to do fitness every day, 2 or 3 times a week, every two days or as you wish.

Don’t overdo it. You should have a time frame for fitness, for example 15 minutes every day, 30 minutes every two days.

You don’t have to start with all of these. You can start with whichever is convenient for you and as time goes on, you can add more and more fitness regimen into your schedule.

Read more

http://abcstrength.com/2018/08/21/fitness-basics-start-with-these-10-things-first/

May his soul rest in peace

Kofi Annan, the former United Nations secretary general, has died at the age of 80 after a short illness, his family and foundation announced on Saturday.

The Ghanaian was the seventh secretary general and served for two terms between 1997 and 2006. He was awarded the Nobel peace prize for his humanitarian work jointly with the UN as an organisation in 2001.

He died in hospital in Bern, Switzerland in the early hours of Saturday with his wife, Nane, and three children Ama, Kojo and Nina, by his side. He had retired to Geneva and later lived in a Swiss village.

How many times?

Mtcheww..Sallah gave himself up.

dsbp:
Good evening, economics department will hold her exam tomorrow, anyone that got above 40 in the English test, qualifies for the test. Starts at 9am

Was the test meant for both M. SC. And P. HD applicants?
Please I need your contact
Thanks

Most firm place their CEO on salary+allownces

pcoolioz:
I have a project and I would need article rewriters for the next 10days and for possible projects on the long run.

If you are interested and you have time on your hands feel free to send me a PM.

I am not looking for anything complex. But if you feel you can;

- meet daily deadlines without flopping
- rewrite articles in your own words without errors and plagiarism.

- And you are okay with my rate of 1n per word which basically translates to 1000 for a 1000words rewrite.

Then please do Pm me or drop your info and I will get back to you.

am intrested orebramz@gmail.com

intrsted..orebramz@gmail.com