FITNESS FOR MEN

Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill.

MOBILITY AND DYNAMIC FLEXIBILITY

Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.

3-Step Lateral Run and Pause (5 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side. (For a variation of this side lunge,

Spiderman Climb (10 reps per leg)
Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL

Perform the following exercises for 15 seconds each. (And if these aren't intense enough for you, try this

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees
Run in place, with knees driving toward your chest.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT

Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise.
Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

JOY OF EARLY MORNING SEX

They say having sex first thing in the morning not only improves your love life, it is also beneficial to your health.
Early morning sex puts a smile on your face, boosts your health, looks and relationship.
Scientists say people who start their days by having sex are all-around healthier and happier than those who don’t.
According to Debby Herbenick, Ph.D., author of Because It Feels Good, having sex in the morning makes you stronger and more beautiful.
She said: “Having sex in the morning releases the feel-good chemical oxytocin, which makes couples feel loving and bonded all day long and climaxing releases chemicals that boost levels of estrogen, which improves the tone and texture of your skin and hair.”
Some other benefits of morning sex include:
1. Apart from the fact that regular morning sex makes you feel upbeat for the rest of the day, it also helps in building a stronger immune system.
2. Believe it or not, it makes you less susceptible to catching a cold or flu and can also improve the quality of your hair, skin, and nails.
3. Having morning sex three times a week lessens the risk of a heart attack or stroke.
4. You aren’t bothered by the responsibilities of the day yet and your mind is clearer.
5. You’ve just been sleeping and are hopefully well-rested and can devote more energy to sex.
6. Sex is relaxing and can help manage stress.
7. You start the day more in sync when you’ve pleasured one another both physically and emotionally.
8. You show your spouse that he/she is a priority, and so is your sex life.
9. Sex is exercise. It’s a great way to work up an early morning appetite as breakfast is the most important meal of the day.
10. Early morning sex can be a great incentive to wake-up and put you in a more positive mood. Wake-up sex will help you feel happier and healthier throughout the day.
Research from Nottingham University also found that men who kept up a regular sex life in their 50s were also at lower risk of developing prostate cancer, while a 2009 study found that having sex every day improves sperm quality and could boost the chances of getting pregnant.

NIGERIAN LEGISLATURES EARN TOO MUCH

While Nigeria continues to suffer from unpaid salaries it is time to remember the salaries and allowances of the National Assembly members and ministers which was published by The Revenue Mobilization, Allocation and Fiscal Commission.

Publication in Daily Trust August 2013 edition said it was announced  to avoid misinformation and misrepresentation of facts in media reports.
According to the RMAFC estimates, lawmakers’ allowances include accommodation (Senator N4m, Rep N3.97m), vehicle loan (Senator N8m, Rep N7.94m), furniture (Senator N6m, Rep N5.956m) and severance gratuity (Senator N6.09m, Rep N5.956m), which are due once in four years. It should be noted that accommodation allowance is paid yearly while furniture, severance and car loan are paid once in four years, the commission said.
Annual allowances are motor vehicle fueling and maintenance (Senator N1.52m, Rep N1.489m), constituency (Senator N5m, Rep N1.985m), domestic staff (Senator N1.519m, Rep N1.488m), personal assistant (Senator N506,600; Rep N496,303), entertainment (Senator N607,920, Rep N595,563), recess (Senator N202,640; Rep N198,521), utilities (Senator N607,920; Rep N397,042), newspaper/periodicals (Senator N303,960; Rep N297,781), house maintenance (Senator N101,320; Rep N99,260) and wardrobe (Senator N506,600; Rep N496,303).
Other allowances are estacode (Senator $950, Rep $900) and duty tour allowance (Senator N37,000; Rep N35,000).

RMAFC said: “Regular allowances are paid regularly with basic salaries while non-regular allowances are paid as at when due. For instance, furniture allowance andeverance gratuity are paid once in every tenure and vehicle allowance which is optional is a loan which the beneficiary has to pay before the end of tenure. It is therefore wrong and misleading to add up allowances irrespective of whether they are regular, refundable or non-regular as the regular annual emoluments of political public office holders.” 
However, RMAFC warned that any other allowances received by the affected officials are illegal and the chief accounting officer should be held responsible. According to RMAFC : “The commission also wishes to use this opportunity to state that any other allowance(s) enjoyed by any political, public office holders outside those provided in the Remuneration Act of 2008 is not known to the commission and the chief accounting officer should be held accountable”. 
The source also notes that with a national minimum wage of N18,000.00 per month and totalling N216,000.00 per annum, it will take the average Nigerian worker, 60 years and 44 years to earn the annual salary and allowances of a Nigerian Senator and Member of the House of Representatives respectively.  It states: “This cannot be right and something urgent has to be done to slash the salaries and allowances of the members of the National Assembly and State Houses of Assembly”.

EXECUTIVE LOOTING IN NIGERIA

There has been an ongoing national argument on the reality of the oil subsidy which some eminent Nigerians have refuted against. Former petroleum minister Prof Tam David West breaks down his analysis of the falsehood behind the fuel subsidy that has only enriched a few rich and selfish individuals in Nigeria. See insightful details.
1) One barrel of Crude oil = 42 gallons or 159 litres
2) Our Refineries (i.e 4) Installed (combined)
capacity = 445,000 barrels per day

3) Actual refineries capacity due to ageing
equipment = 30% i.e. 133,500 barrels per day.
4) 133,500 barrels = 21.2 million litres
5) Local required consumption (F.O.S) =
12millions litres
6) It means that even our MORIBOND refineries can actually meet our local consumption need of petroleum.
7) The cost structure of crude oil (i.e. Qua Iboe Crude Oil) production; – Findings / development – $3.5
– Production cost – $1.5
– Refining Cost – $12.6
– Pipeline/transportation – $1.5
– Distr/bridging fund Margin -$15.69
True cost of one litre of petroleum anywhere in Nigeria;
– Total sum cost = $34.8
– 1ltr cost = $34.8/159 litres = $0.219
– Naira equiv. 0.219xN160= N35.02k
– Add Tax N5 + N35.02 = N40.02
9) Let FGN refute the above composition and if not, they should tell us how they came about
N95/N85 litre.
10) Locally refined products cannot be sold at International price.
11) We really do not need FGN SUBSIDY as
there was NONE in the first place.
12) What is LACKING, is the WILL to enforce
LAW ON CORRUPTION.

 Professor Tam David West, former
  Petroleum Minister.

CHIEF TONY ANENIH RESIGNS

The crisis rocking the Peoples Democratic Party (PDP) has reached a new dimension as reports just reaching us inform that Tony Anenih, the Chairman of the Board of Trustees of the party, has resigned.

The PDP National Working Committee (NWC) disclosed this information.
In accepting the resignation, the committee acknowledged the immense contributions of Anenih in the PDP over the years particularly in his capacity as the BoT Chairman.
The party said: “As one of the founding fathers of the PDP, the NWC appreciates Chief Anenih’s guiding role in the party in the last 16 years and wish him well in his future endeavours.”

Chief Anenih

The PDP commended the situation in a statement by Wale Oladipo, its national secretary. It also said: “Consequent upon the resignation, the Secretary of the Board of Trustees, Senator Walid Jibrin holds forth pending the election of a new BoT Chairman”.

According to the statement, Anenih resigned “on personal grounds”.
Meanwhile, media outfits quoted Anenih as saying that he decided to resign because of “the current state of affairs within the party.”

He said this in a letter he signed and submitted to President Goodluck Jonathan.
The letter titled ‘Notice of my decision to step down as Chairman, Board of Trustees of the Peoples Democratic Party’, is dated May 20, 2015 and addressed to Jonathan.
Anenih became PDP BoT chairman few weeks to the end of tenure of former President Olusegun Obasanjo in 2007.
After suffering huge defeat at the last general elections, the PDP, which was ruled Nigeria for 16 years, has been hit by a wave of defection and resignation.
READ MORE: http://www.naij.com/442895-pdp-bot-chairman-resigns-on-personal-grounds.html

BUHARI FROM GENERAL TO DEMOCRAT

The president-elect, General Muhammadu Buhari, is to drop the title ‘General’ from his name after he is sworn in on May 29,2015.
His media team disclosed this in a statement issued on Sunday, May 17, in Abuja.
The statement signed by, Mallam Garba Shehu, Buhari’s director of media and publicity, also released the official portraits of the president-elect and his vice, Professor Yemi Osinbajo.
The one paragraph statement reads:
“From May 29, 2015, the president-elect and vice-president-elect are to be respectively known and addressed as Muhammadu Buhari, President, Commander-in-Chief of the Armed Forces, Federal Republic of Nigeria and Prof. Yemi Osinbajo, SAN, Vice President, Federal Republic of Nigeria.”

The official portrait of the president-elect Muhammadu Buhari

The official portrait of the vice president-elect, Professor Yemi Osinbajo

It is worth mentioning, that Nigerian supported Buhari’s decision to drop ‘General’ title but suggested replacing it with other handles.
“We Africans we have respect for our elders. So if they removed the General from his name. Then we will call him as Baba Muhammad Buhari,” Umaru Danlami Adamu wrote.
 “Correction to Mallam Shehu Umar. The General’s name wouldn’t suppose to be Muhammadu Buhari alone, it deserves to be Mallam or Alhaji Muhammadu Buhari,” Abubakr Madaki suggested.
“An anticipated clarification. We as his fans will start right away. We are suggesting AMB (Alh Muhammadu Buhari)”, Muhammad Tanko Baba wrote.

 “I like simplicity. How many of the British or American presidents use those empty titles or didn’t they go to school? ” Adetokunbo Bishop Adeeko wandered.
“Once a General, always a General, you can’t drop General’s title just like that,”  David Ayele insisted.
Earlier this week Chief Timipre Sylva, the head of the All Progressives Congress transition committee ,gave new details on the swearing-in ceremony of the president-elect. He stated that Buhari’s inauguration would not be flamboyant quoting the dwindling economy as the reason for the decision.

NIGERIAN MOST CORRUPT AGENCIES

 

1. NNPC:
Records speak for itself, the Nigeria National Petroleum Corporation (NNPC) doesn’t even know the amount of crude oil it imports daily. There are possibly over 100 different means which the NNPC uses to siphon government revenue. From fraudulent subsidy payments to intentional delay of imported products to incur and accumulate demurrage with shopping companies. They’re mostly responsible for the over $600 billion dollars alleged by the EFCC to have been stolen from Nigeria since 1999.
2. NPA:
Working for the Nigeria Ports Authority (NPA) can even be more rewarding than working for the NNPC. Thousands of illegal deals worth millions of Naira are settled under the table at the ports on a daily basis. Government ends up not recording most of these criminal deals. So many criminal waivers, unrecorded imports, direct cash settlements rather than legal payment channels, undercharges, auction sales etc.
3. Customs:
Nigerian customs officials attached to courier agencies target goods coming in from overseas. Once your package arrives, you’d be expecting the normal courier charge and taxes, then you hear the bad news; Nigeria customs is holding your package. They’ll usually give you a fictitious extra bill, citing some flimsy reasons and stipulated policies and conditions which cannot be found anywhere on their website. Instead of allowing the goods get to your local courier office, they’ll rather invite you to Lagos and that’s when you get desperate because you don’t want to travel all the way to Lagos to collect a package. So you decide to negotiate and pay. Mode of payment is usually their private accounts or other means which will not be eventually traced back to them, not government’s purse. Sometimes also, their charges are genuine, but settled through private channels, So government gets little or nothing from the illegal transaction.
Their illegal 0perations with ‘The Immigration Service’ at Nigeria’s borders also ensure that Cars and other goods are imported into Nigeria illegally with taxes and charges that are never documented or paid into government’s purse.
4. FIRS:
The Federal Inland Revenue Service (FIRS) is another criminal organisation in Nigeria.They target multinationals and big companies. The richest among them work in Abuja, Lagos, Port Harcourt and other cities with numerous big companies. They help you evade tax in so many different ways (evading and avoiding tax are different things, one is criminal, the other is legal) and collect huge rewards for their excellent criminal maneuvers. Hundreds of billions or possibly trillions therefore go unrecovered annually.
5. NIMASA:
The Nigerian Maritime Administration and Safety Agency (NIMASA) is a regulatory body saddled with various maritime related responsibilities including; administration and regulation of shipping licenses, carrying out aerial and coastal surveillance, control and prevention of maritime pollution, providing maritime security. About 40% of Nigeria’s income is budgeted for this agency to develop maritime infrastructure and fund the operations of the Maritime Academy of Nigeria. NIMASA has been involved with various levels of fraud on many occasions running into Trillions of naira.