Saturday, 11 April 2015

HOW TO SHED THE UNWANTED POUNDS AFTER THE FESTIVE SEASON


 HI GUYS! Oh my gosh, you have to forgive the current state of my blog. I am still in the process of designing it and it will be in tip- top shape very soon! Bare with me, my loves. 

Easter has come and gone, my friends. And you have eaten a whole lot of fattening food over the festive season. So, it turns out that to commemorate the celebratory times, you have a little extra something on your belly or your hips. Not to worry though! I have just the remedy on how you can shed the extra weight in about three weeks.
I’d like to talk about three weeks, because everybody’s body is different and the best way is always the healthy way.

1.      Diet is 70% and  exercise is 30%
Always remember this. In order to lose weight, you have to burn more calories than you consume. The idea is that you burn more than you eat. Even in a sedentary state, your body is a machine that constantly, however slowly, burns calories. Therefore, with just a few tweaks to your diet, you are sure to kick- start the weight loss process.

Cut out refined foods such as wheat flour, processed meat and junk food. These are packed with sugars and sodium, which not only pack on the kilos, but also lead to bloating.
Instead, opt for plenty of fruits and veggies. Cliché as it may seem, not enough people pay attention to this word of advice that is constantly being passed down. Fruits and vegetables clense your system, because they are high in fiber and water. They ease the elimination process, leaving you feeling fresh and with the added advantage of vitamins and antioxidants. And not to mention the glow on your skin that follows.

Reduce your carbohydrate intake. Carbohydrates are basically just complex sugars which when eaten in excess are stored as fat. If you limit your carbohydrate intake, you allow your body to get sufficient nutrients without any being stored as fat.

Eat a diet rich in proteins. Opt for lean proteins such as white meat, lean cuts of red meat, beans and nuts. These are low in saturated fats. Proteins heal and repair damaged muscle tissue, which you not only need on a daily basis, but more so with a thorough exercise regime.

Drink plenty of water. Around two liters a day works well for any adult. Water leaves you hydrated, and it also has multiple advantages. There are only positives to it. Clearer skin, eyes and nails as well as a smooth elimination process and fresher breath.


2.

   A calorie is a calorie

More calories, more weight. Now, I do not mean that you should not eat. However, research shows that you can gain weight even on healthy food. It’s all about just how many calories you consume per day. You can either eat enough to lose, maintain or gain weight. A healthy estimated requirement suggests that women should consume 1200calories per day, whereas men should have 1800calories per day. And all this is just the minimum requirement, meaning that you could definitely go higher.


3.
      Strength training

Strength training is a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand.

When you work your muscles out, not only do you burn a large number of calories, but also increase your metabolism; such that your body is able to burn more calories at a sedentary or non- active state.

Through this kind of exercise, you are able to increase muscle to fat ratio, tone your body and most of all increase your level of physical attractiveness. The key to a great swimsuit bod is definitely in the weight lifting and strength training.





4.


     Interval training

This is physical exercise that consists of alternating periods of high and low- intensity activity. Interval workouts involve brief bouts at near-maximum exertion (endurance heart rate) interspersed with periods of lower-intensity activity (fat burning or performance heart rate zones.

You can do this very easily on a treadmill, setting it to high speeds of about  12km/h, sticking there for three minutes, then going back down to 5km/h and alternating in this way. You can also incorporate this in an outdoors run, by going from full sprint to rest several times.

Interval training saves time in that you are able to burn more calories during a shorter period of time. This is because your body requires more energy for these sudden bursts of exertion.  It also improves your body’s ability to burn fat , because fat stores or glycogen stores are used as the fuel during this kind of work-out. It also makes your heart stronger, thus double- functioning as cardio exercise too.


5.

    Healthy habits, healthy habits, healthy habits!

A good body is always a healthy body. You do not want to be emaciated and thin. Nor do you want to be overweight and fat. You need your body to be well nourished, with a low percentage in body fat, and a high percentage in muscle.

Eat healthy foods and exercise at least three times a week. Remove junk food and fizzy beverages from your diet and drink plenty of water. Have days when you go on full-on clenses with plenty of fruits and vegetables and you will constantly feel great about yourself, as well as look amazing. If this is actualized in the long term, you will maintain a healthy body weight and good physique all through. 




There is alot more stuff coming soon!

Friday, 3 April 2015

IN THE WAKE OF TERROR

When I first began this blog, I wanted it to be a playful and happy approach to life. However, there is one thing about life. It is not silk- smooth and unperturbed. For you to actually be alive means that you face trials and tribulations daily. No one person has an existence without problems.

Yesterday, 2nd April 2015,  an estimated 5 gunmen stormed the Garissa University College, taking many innocent lives and injuring others.
Eyewitness accounts (courtesy of The Standard) suggest that gunshots could be heard as from 5.20 AM. A college cook said that the gunmen began by accessing the student's hostels. The two college hostels are situated some 500meters from the main gate. The entire college has about 800 students. All of them live in the two university hostels situated about 20 metres apart.The college administration block is some 50 metres from the main gate. Lecture halls are another 30 metres away.

The official numbers are these: a total of 147 killed and 79 seriously injured. A survivor student said that the Gunmen spoke in broken Swahili, and that they brandished AK 47 guns and also possessed explosives. They allegedly asked victims to narrate a verse from the Qur'an or explain an Islam teaching. Christians were shot on the spot. Terrorist group Al-shabaab claimed responsibility for the heinous killings.

Just who are these Al-shabaab?
Al shabaab means "the Youth" in English.
It emerged as the radical youth wing of Somalia's now-defunct Union of Islamic Courts, which controlled Mogadishu in 2006, before being forced out by Ethiopian forces.
There are numerous reports of foreign jihadists going to Somalia to help Al-Shabaab, from neighbouring countries, as well as the US and Europe.
It is banned as a terrorist group by both the US and the UK and is believed to have between 7,000 and 9,000 fighters. (courtesy of BBC)


They are also known as  Harakat Al-Shabaab al-Mujahideen which is Arabic for "movement of striving youth". The group is based in Somalia. In 2012, it pledged allegiance to the militant Islamist group Al- Quaeda. The group describes itself as waging jihad against "enemies of Islam", and is engaged in combat against the Federal Government of Somalia and the African Union Mission to Somalia (AMISOM).

How did Kenya ever get involved in a war with the Al- shabaab?
 Kenya's incursion into southern Somalia started after the kidnapping of two Spanish women, who were working for Médecins Sans Frontières at the Dadaab refugee camp. The abductions were allegedly carried out by Al-Shabaab militants.The Kenyan government claimed its troop deployment had received approval from the Transitional Federal Government of Somalia (TFG). Kenya's Foreign Affairs Minister at the time, Moses Wetangula, stated that the deployment of Kenyan troops was at the request of the TFG.
 On 16 October, an unnamed Somali military commander said that Kenyan troops had crossed the border and, in a joint operation with Somalian forces, pushed Al Shabaab out of two bases near the Kenya border. Abdi Yusuf, a senior Somali military commander, confirmed that two warplanes had attacked Al Shabaab bases, but did not confirm their origin. He noted: "I can't identify the military aircraft, but our neighbour Kenya is fully supporting us militarily and our mission is to drive Al-Shabaab out of the region". (courtesy of U.K Reuters)

Since the entry of Kenya into Somalia in the fight against Al-shabaab, Kenya has suffered a series of attacks and bombings. According to US Embassy in  2011/2012, there were at least 17 attacks involving grenades or explosive devices in Kenya. At least 48 people died in these attacks, and around 200 people were injured. Nine of these attacks occurred in North Eastern Province, including locations in Dadaab, Wajir, and Garissa. Four attacks occurred in Nairobi, and four in Mombasa. Targets included police stations and police vehicles, nightclubs and bars, churches, a religious gathering, a downtown building of small shops, and a bus station. Another attack involved two simultaneous assaults on churches in Garissa on 1 July 2012. In this attack, 17 people were killed and about 50 people were injured.
Further still, on 21st September 2013, gunmen targeted and shot customers at Westgate Shopping Mall. There have been several other attacks where in total, hundreds of lives have been lost.

Now, that was just a quick recap of what we are dealing with. What has the government done in response to these terror threats?
After the Westgate attack, His Excellency the president, Uhuru Kenyatta, in his speech said:

....." To honour the memory of those who lost their lives in this attack, I have declared 3 days of National Mourning starting tomorrow, during which official flags will fly at half-mast throughout the country. Ladies and Gentlemen, As I had vowed earlier, we have ashamed and defeated our attackers. That part of our task has been completed by our multi-agency security team. 5terrorists were killed with gunfire.
....... I promised that we shall have full accountability for the mindless destruction, deaths, pain, loss and suffering we have all undergone as a national family. These cowards will meet justice, as will their accomplices and patrons, wherever they are. 
....... With our openness and inclusivity, we shall confront and overcome all the challenges facing us as a nation. We shall rise as one, defend and build this nation together. In one accord we have triumphed. In one accord, we shall prosper. The incident which we now put behind was certainly not welcome. Yet it has strengthened us and renewed our resolve to live as one strong, open, stable, democratic and prosperous Republic, where people of all races, cultures and faiths pursue happiness together. We must live as a diverse, tolerant society with neither bias nor barriers to all people of goodwill. Our openness, enterprise and generosity have brought us through adversity to where we are, and will impel us achieve our collective and individual dreams..."   

(courtesy of Jamhuri magazine)

....."After another cold blooded attack that left 36 dead in Mandera, Uhuru pledged to intensify the war on terror. I quote,

After decades of horror, fear, outrage and frustration, we resolved as a nation to protect our sovereignty by pursuing our enemies beyond our borders into Somalia. By mid-2011, it had become abundantly clear that our long border with an ungoverned territory teeming with violent criminals was a threat to our national stability. Joining military efforts to bring peace to Somalia was the inevitable answer to our terror and security threats. In October, 2011, the Government authorized the KDF to pursue the Al Shabaab militia into Somalia.
This decision was right then, and remains so today. Following requests by regional, continental and global actors, KDF joined AMISOM in February 2012. We remain part of the African Union mission to date.
The incursion in Somalia has been largely successful. Al-Shabaab is depleted and on the retreat. However, even in its diminished state, it remains a threat to our nation. In desperation, it formally affiliated itself in 2012 to Al Qaeda, the international terrorist group.
This way, they secured resources and ability to infiltrate civilian populations and recruit, then radicalize Kenyan youths to execute attacks within our communities. This is why we have witnessed intensified extremist rhetoric against the KDF campaign in Somalia as well as support for murder and impunity. This reprehensible rhetoric has embraced Al Qaeda’s extremist ideas of setting up an Islamic Caliphate in East Africa...."


..."Terrorism and violent crime are grave threats to our nation. We are in a war against terrorists in and outside our country. With the aid of sympathizers, supporters and collaborators among our communities, terrorists have retaliated viciously to deter us from our determined, effective and successful effort to rid the Horn of Africa of terrorism and violent extremism. We will not flinch or relent in the war against terrorism in our country and our region. We shall continue to inflict painful casualties on these terrorists until we secure our country and region. Our stability and prosperity depends on a secure neighbourhood. This is our commitment.
We ask every Kenyan to take a principled stand against the evil of terror, and to support this war. We are in this together, all the way.
Innocent Kenyan lives have been lost, in a most harrowing manner, to these animals. Too many lives, too painfully snuffed out. Again, I extend condolences to the families of all Kenyans who lost their lives in the hands of terrorists. My Government continues to extend support to you, and we pray that God gives you His divine solace, and comforts each of you in this painful moment.
In our shock, bitterness and outrage, many Kenyans, leaders included, have lost sight of the context of this situation, and the scale of the war on terror.
Kenya is at war. Our enemy thrives on sowing panic and despondency in our hearts. We aid this enemy when we succumb to suspicion, fear, finger-pointing and blame-games...."

Beyond any reasonable doubt, the president plays, very well, the role of national cohesion and unity.  Looking back at several speeches he has made, I feel that his words are definitely heartfelt.Through and through, he brings us together with unifying messages. He, rightly so, does not fail to address the Nation in these times of despair.

I have to point out, though, that these times of despair do not have to happen, and are quite preventable. An intelligence agency is a government agency responsible for the collection, analysis, and exploitation of information and intelligence in support of law enforcement, national security, defence and foreign policy objectives. It is clear that the government, as well as several higher learning institutions had received information of the looming doom. 

What do you do when you know, for certain, that something bad is going to happen? Lets take an example of a gust of wind, roaring, grey clouds, so full and heavy that they will soon burst. There is that oh so familiar scent of moist earth that tells you it is going to rain. If you were set to leave the house, you arm yourself. A rain coat, an umbrella, perhaps a heavy jacket. To say the least, you will not be a victim of the heavy downpour, rather a brave person that faced it head on and did not suffer the inevitable fate of being rained on and helpless with a bad cold and flu sure to come tomorrow.

In response to the attack, the government slapped a dawn to dusk curfew on four counties bordering Somalia — Mandera, Wajir, Garissa and Tana River — and ordered residents to remain indoors between 6.30pm and 6.30am. Garissa University College Dean of Students Jacktone Kweya Opande said students called him and told him that they had been attacked. “We managed to call the county security officials who mobilised other security personnel but before they arrived, students kept calling us to tell us that their comrades had been shot and that some of them had even died,” said Mr Opande. (Courtesy of the Daily Nation). Why were these security officials not already at the scene, battling the terrorists, despite the fact that Intelligence sources knew this would happen?

Seeing that there was information on the matter prior to its occurrence, it surprises and annoys me as a citizen that more could not be done to stop it. My questions would be: How can five gunmen overpower a whole troupe of defense forces? What is the use of Government Intelligence if not to stop threats?

It is definitely my intention to remain impartial in my writing. Therefore, I have to say that the government has managed to stop several threats on gaining information of their looming occurrence. Further still, even things well done can be better done.

What can we do as citizens?
We are only human. We reserve the right to be afraid, concerned and angry. We can also choose to be strong, united and vigilant. As put by author Sun Tzu, If you know the enemy and know yourself,  you need not fear the results of a hundred battles. Moreover, I cannot put it better than famous writer Louisa May Walcott who said: I am not afraid of storms, for I am learning how to sail my ship.

May those departed rest in peace, and may the families of the affected find strength and comfort.



That's all guys! Feel free to share your views and interact. Positivity all the way!

Wednesday, 1 April 2015

8 SIGNS A GUY LIKES YOU

Hello everyone! I thought I'd start by doing a piece on this topic, because, let's face it, at one point or the other, even the most narcissistic of you, the ones with the biggest egos and the best looks will have to ask this question. Does this big handsome idiot like me or not?

1. He tells you.
Okay. Down to business. Here you are, having searched this topic and found this result. Chances are, this fella does not indeed like like you. Hey, hey, hey, don't get mad at me just yet. There is an explanation, of course. Guys are simple creatures. They lack that complexity that women tend to have. They do not over-think issues, ( rightly so i'm pointing out) as you do. If a man thinks you are attractive, the biggest possibility is that he will come up to you and tell you. If he is shy, he will find a way to show you rather than tell you. Say, by staring, wide- eyed for example or being undoubtedly super friendly.
So, this guy you are pondering over, either he likes you and hasn't gotten the chance to make a move or he doesn't and you are wasting your oh so precious time thinking about.


2. He stares.
Never and I repeat never underestimate the power of the ogle. Yes, yes, I'm rolling my eyes even just typing this, but yes. Men are visual creatures. If you look like a tasty piece of candy to him, he will enjoy looking at you and your sweet thangs. Yes, I just had to! Take note of whether or not you catch him looking at you. If you and this guy are friendly, he will speak to you with open facial features. Big, wide eyes,  a generous smile or grin, raised eyebrows, e.t.c.

3.He fixes himself up.
I thought I was the only one who did this when in line of view of a crush. But I'm not.  Automatically, I will straighten out my clothes and smooth my hair after spotting someone I'm attracted to. At this point, I can only conclude that it is something of human nature. Once, I had a fella quickly run his fingers through his hair, smooth his trousers and rub his eyes after catching a view of me walking towards his direction. It was rather a funny encounter, because he had no idea that I had seen this quick alteration of appearance (as I had seen him before he, I). Sure enough, the guy would later garner confidence to make a move. Watch out for  straightening out of clothes, running a hand over his face, patting of hair or beards, e.t.c

4. Suddenly he's a clown.
Not everyone is funny. But just wait till guys try to impress a girl they like. Suddenly everyone is Tony Rock. They have to try. They must attempt to make this belle laugh at one point or another. Even the guys that don't laugh and smile much. Now I understand how this is confusing when considered during a normal conversation with a funny guy, but there are some tell tale signs during such an encounter. The jokes may not even flow with the topic under discussion, they are just told out of the blue. He looks at you eagerly after cracking a joke, seemingly checking if you are amused. If having this conversation with a group of people, he will specifically check to see if you are laughing at his joke.



5. He tries to appear bigger.
Now we all know that guys like to be something of a leading figure, or a symbol of power. They do not like to portray vulnerability and more so to a gorgeous girl. Say you are at a party or club (or any other social situation). A guy sees you walk in. He stops goofing around with his friends, stands straight, with his legs astride and his head held high. He may even put his hands  akimbo to appear bigger. While seated, his legs would most likely be spread wide apart and he will try to occupy a lot of space. Really, no different from what a male peacock does to attract females, huh?


6. He wants to be in contact.
The guy who is attracted to you will likely want to stay in touch with you or see you again. Look at it this way. Many times, when we absolutely do not like something, we say, "I don't ever want to see it again." so, I guess its safe to say that if we do like something, we will definitely want to see it again. look out for  guys asking for your personal contacts, like your phone number, Facebook e.t.c






7. Personal questions.
You've been talking. Let's say getting a little friendly or getting to know each other. It is always a good sign when the conversation moves from the basics and becomes a bit deeper. When a man  starts asking personal questions, like how you spend most of your time, or what your life goals are, he is probably interested in you.
He most likely wants to know more about you and better yet, see if he fits into the equation. Look out especially for questions involving how you see your future, what your fears are and what makes you truly happy.


8. He has told you that you are beautiful.
I get that this point mostly applies for those who are already acquainted or friends. However, I have to say that in my opinion, the word beautiful is not one that is taken lightly. As a girl/ lady, you will most likely be awash with compliments from all the guys who have ever tried to hit on you. Take note that most will use words like cute, pretty, sexy or hot to describe or flatter you. Once a guy chooses to use the word beautiful, he has most likely seen you for your outer beauty as well as the inner- which in this case would be the reason to assume, (or at least greatly suspect) that he likes you!


Those are all for now.  Feel free to add your own points, comment and interact with me!