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I post fun stuffs you'll probably enjoy!!! CARE TO SHARE!

Saturday, 8 August 2015

Bobo by Olamide

Just felt like posting my best song by Olamide-

Posted by Efe at 05:41

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How to get likes on Instagram

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HEALTHY LIVING How To Make Instagram Your Extremely Supportive Workout Buddy There's a lot of fitness you can cram into 15 seconds. 30 minutes ago James Cave Lifestyle Staff Writer, Fashing Simdif Of all the shiny pieces of equipment at the gym, one of the most useful might be the little phone you keep in your pocket. If you load it up with music and download fitness and nutrition apps to keep you going, your smartphone becomes a handy tool that helps you stay healthy. And now that more and more personal trainers share some of their best workout routines through their Instagram accounts, staying fit is really easy and portable. "[Instagram is] especially great for fitness because it's driven by visuals, which helps people not only better understand movements, but inspires them to try the exercises and routines," Adam Campbell, the editor of Men's Health's website and social media accounts, told The Huffington Post. "Plus, by the very nature of the platform, it has to be presented in a very simple, easy-to-understand way. It's changed the way we present fitness content and has challenged us to continue to evolve our presentation to better serve our audience." We put together a full-body workout using nothing but Instagram posts thanks to trainers such as BJ Gaddour, the fitness director for Men's Health, and Harry Jameson, Esquire UK's personal trainer. This could not be more accessible, which means you're out of valid excuses for missing a workout. Instagram is good for a lot of things, but now it can be a great workout buddy, too. Abs 6 SITUPS FOR A SHREDDED STOMACH! Though you can't spot reduce belly fat, you can certainly strengthen and build up your abdominal muscles without needing any fancy equipment. And when you combine core moves like this with a handful of other moves that work your whole body in a metabolic circuit format, you'll burn fat every where, including the fat covering your abs. Try these 6 situp variations from the DENSITY DOOMSDAY workout in the new 21-Day MetaShred home workout DVD that launches this New Year 2016. Do each move for a minute for as many good reps as you can. Plug it into a whole body circuit as a core move or do 3-5 sets with 30 seconds of rest between sets. #MetaShred is coming to make you change! Are you ready? #HomeWorkout #HomeWorkouts #FatLoss #WeightLoss #Abs #Core #Situps #Fitness #💪 A video posted by The 21-Day MetaShred (@metashred21) on Nov 22, 2015 at 8:28am PST Gaddour demonstrates a lot of compound exercises -- moves that engage multiple muscles simultaneously for faster results -- on the promotional account for Men's Health's new workout program, the 21-Day MetaShred. Not only is his ab routine fast-paced, but it doesn't require equipment, which means you can do it anywhere. Legs #SweatADay Day 11: 8 minute Legs Yup. Leg day. 8 minutes strength and cardio. Cuz that's how I like it. Sure you can do another set of exercises but if you want to do this one here you go: Front squats [60 sec] - jump squats [30 sec] - 180 squats [30 sec] Reverse Lunge [30 sec each side =60] - lunge stutter [30 sec] - lunge stutter [30 sec] Goblet squat [60 sec] - in/out squats [30 sec] - Plié heel kicks [30 sec] Side lunge twist [30 sec each = 60] - Skater [30 sec] - Heisman [30 sec] 🎧: Lil Jon & the East Side Boys: Get Low remix Apps: #gravie #picplaypost @picplaypost A video posted by Shauna Harrison, PhD (@shauna_harrison) on Nov 10, 2015 at 8:40pm PST Yoga instructor Shauna Harrison's Instagram feed features yoga moves and lifting workouts, and this 8-minute workout targets your legs. Core Some new workout ideas for you! Tag a friend and go crush it together. Building back posterior chain post injury with straight legged deadlifts and TRX lunge backs with #30. Added strict seated press with legs in front of me for sets of 8 with 75-85# and then finished with a fun little ab move with the 20# slam ball. I rarely do "abs" because you are forced to engage the shit out of them in every move here: deadlifts, presses, and balance. Don't overdo abs and forget about the good stuff :) A video posted by emilyschromm (@emilyschromm) on Oct 4, 2015 at 10:15am PDT Women's Health dubbed Emily Schromm one of their next fitness stars, and her IG account shows why: It's picture after picture (and some videos) of what she eats, what her abs look like and how she got them to look that way. This core workout uses a medicine ball to add a little resistance. Shoulders ARNOLD PRESSES! This is the exercise that Arnold (@schwarzenegger) used to build the hulking, chiseled set of shoulders that helped him win 7 Mr. Olympia titles. The move was developed to boost muscle activation in all 3 "heads" - front, middle, and back - of your deltoids. The next time you train, do these in place of your usual shoulder exercise. Our fitness director BJ Gaddour (@bjgaddour) shows you 4 great variations to pick from in this video, including 2 dumbbell and 2 kettlebell options. In fact, the rotational action, where you go from palms facing you at the bottom to palms facing away from you at the top, is the standard way with which to overhead press a kettlebell. Yet another reason why kettlebells should be a part of your training regimen. For more great fit tips like this, be sure to grab your copy of our December 2015 issue on newsstands now! #FlexFriday #Shoulders #Delts #Deltoids #Bodybuilding #Fitness #ArnoldPresses #Gainz #GuiltFreeFitness A video posted by Men's Health (@menshealthmag) on Nov 20, 2015 at 5:43am PST Over on the Men's Health feed (which is also full of healthy recipes for pre-, during and post-workout sessions), Gaddour demonstrates a workout that gave Schwarzenegger his giant shoulders. Glutes Guys, do you want explosive power in your legs? Girls, do you want a great bum? Yes and yes is normally the answer, so why don't you give these #plyometric #jumping #squats a go in the #gym this #weekend 👊🏽🍑 jump with your feet wide first jump and then narrow on the second and repeat either 12 reps per set, or to exhaustion 4 times!! #fitfam #fitness #fitspo #training #strength #glutes #ass #power #workout #smithmachine #urbanhealthcoach #workoutvideo #fitnessuk A video posted by Harry Jameson (@harryjamesonpt) on Sep 26, 2015 at 12:56am PDT This wouldn't be a complete round up if we left your glutes out of it. Jameson demonstrates a jumping squat routine that will tone up your bottom half. Arms GET PUMPED AT HOME! Try this arms workout from BODYBUILDER BURNOUTS, 1 of 9 total body transformation routines from the all-new 21-Day MetaShred follow-along fitness DVD from @bjgaddour @menshealthmag! Do 50 seconds of kneeling triceps kickbacks then rest 10 seconds. Now do 50 seconds of tall-kneeling clutch curls and rest 10 seconds. That's 1 round. Do up to 5 total rounds. The pump is off the charts and it's a great #DateNight routine too. LET THE #GAINZ BEGIN! And mark your calendars for the official release date of #MetaShred on 1/1/16! #HomeWorkouts #HomeWorkout #Bodybuilding #Arms #Biceps #Triceps #Dumbbells #Fitness #WorkoutWednesday #💪 A video posted by The 21-Day MetaShred (@metashred21) on Nov 18, 2015 at 6:35am PST Gaddour's arm workout for the MetaShred program engages many of your upper body muscles, from biceps to pecs and abs, but even better is that it only takes 10 minutes.

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How Nelson Mandela Would Approach the Problem of Gun Violence in America ASSOCIATED PRESS On Tuesday, November 3, Washington's National Cathedral will hold a special event on gun violence and, if you can make it, I urge you to attend. This won't be the first time that people have gathered at the Cathedral to talk about gun violence and it certainly won't be the last. But the event is taking place at a time when the debate about the place of guns in American society seems to have hit a fever pitch, which is exactly why having a gun event at the National Cathedral is a good thing. The debate started heating up when all the Republican presidential candidates discovered how much they loved the 2nd Amendment. Not to be outdone, Hillary and the Democrats volleyed back with an equally strong gun-control retort. The current political divide on this issue reflects, if nothing else, a polarization that has always existed between the two sides. According to the NRA, guns make us safe and protect us from crime; according to groups like Brady and Everytown, guns create risk. Not only do the arguments appear incapable of compromise at any step along the way, I also don't recall another time that the arguments were as loud and continuous as they are right now. This brings me back to an event held at the National Cathedral on December 11, 2013 -- a memorial service for Nelson Mandela who died the previous week. I was a high school senior when Mandela was sentenced to life imprisonment for allegedly attempting to overthrow the South African apartheid state. I witnessed the civil rights movement in the '60s, the anti-War movement in the '70s, the gender equality movement in the '80s, and Mandela still languished in jail. He was finally released in 1990 because otherwise the de Klerk government would have collapsed. It disappeared two years' later anyway and Mandela was elected president of the Government of National Unity in 1994. In my wildest dreams I never imagined the racial breach in South Africa would ever be healed. I also never believed that Mandela would come out of prison after 27 years and immediately talk about reconciliation and peace. Which made it altogether fitting that the United States memorialized his death at the National Cathedral, a site consecrated by the commitment to finding ways for people to occupy common ground, speak in language that everyone can understand, promote commonalities instead of differences about the important issues of the day. Nelson Mandela came out of jail after 27 years of incarceration and didn't speak about hatred or violence, but about unity, love and respect. In the same way, the United To Stop Gun Violence event at the Cathedral on November 3 will take place in an atmosphere of understanding, fellowship and grace. You'll meet advocates, policymakers, influencers, social media and messaging experts, folks who just want to get involved and folks who are already doing their thing. It's a chance for you to decide how and what you can do to help hasten the end of gun violence, as well as to learn what you can say to others who then might be persuaded to get involved. I am hopeful that everyone who comes to the meeting, including myself, will leave with a renewed sense of optimism about the daunting task that lies ahead. But I'm also hopeful about something else, which is that we will all not just learn better ways enlist more people in the crusade against gun violence, but better ways to talk about gun violence to folks who own guns. If Nelson Mandela were alive, he would say that the problem of gun violence can only be resolved by bringing everyone to the table who has a stake in the game. We need to invite the other side to join us in the discussion; if they refuse, we need to invite them again and again. That would exemplify the true spirit of Nelson Mandela and underscore what Washington's National Cathedral is really all about.

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Fashion!!!😜😜😜
Lionel Messi Welcomes Second Son With His Girlfriend Lionel Messi this morning welcomed his second son with his girlfriend, Antonella Roccuzzo. The new born son has been named Mateo. Messi and Antonella are already parents to a son, Thiago. Congrats to them.

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The outfit of the week- dare to contest? The RF and FS outfit of the week competition is still out. Follow @the_f_s and @respect_fashion_ on Instagram for details

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