The Perfect Guide to Ignite The Runner Godess in You
To describe the moment of total release as pure and unfiltered, when the toiled astral form escapes the body at the precipice where pain, anger, anxieties, doubts, and fears are blown away by that gentle breeze that strokes one’s face with each sweat induced luminous stride is only a minimalistic gesture at best of describing this quantum state of being; ultimately, lacking the fulfilment of the feeling that is immeasurably described through words - the perfectly fried dodo without its obligatory African egg. The exasperatedly personified one that got away, that managed to get away twice.  The regal mound of jollof rice, absent of its crowning meat. That point where you have scaled the fabled runner’s wall and get to glide in the slipstream of both mental and physical rejuvenation is being at one with one’s self. Unique to every single individual. 
 
To talk about this feeling is one thing. To experience it is a joy to behold and the wonder why so many people go back for more.  Here are 6 ways to motivate yourself to liberate the runner in you:
 
1. Personal motivation: 
Find your own reasons to motivate yourself to run! Whether you want to get in shape, run for a cause close to your heart, lose that extra weight, fit into that beautiful new dress, or reinvigorate your interest in yourself!; it could be anything strong enough to get your running motivation on an all time high.
 
A friend of mine recently ran in an event to raise awareness for prostrate cancer in Lagos, Nigeria. This turned out to be a wonderful day to bask in the glorious African sun and participants of all ages were able to experience the magic of the successful road race (check out details of the race at the end of this article).
2. Actions, actions, actions:
Actions speak louder than words. Talking incessantly about how you will eventually start running will get you nowhere. Do not make this a case of ‘tomorrow never comes’. Instead of telling yourself that you will start tomorrow, simply set your own timings and start today! You can choose your own time duration, location and pace.
3. Make it fun:
Who says running has to be boring and tiresome? Update your portable music device with your favorite music and rock to the beat on the running track! Injecting a bit of fun into your running time will keep you looking forward to your next running session. Before you know it, running will be more of an enjoyable past time as opposed to a tiring workout.
4. Bring a partner:
If running alone does not work for you, find a running buddy to pair up with! With your friend following the same running schedule as you, you will start to look forward to your running sessions and will perceive them as an enjoyable and productive way to socialize. Moreover, you can motivate yourself to run in a more effective way when your buddy shares the same running schedule as you; having someone to keep tabs on you will prevent you from taking days off.
5. Look forward to your astral plane moment:
Appreciate the benefits of the great work you are doing. After a week or two of running regularly, take a look at yourself in the mirror and appreciate the positive changes that you can see and feel in your body. Regular running helps to get your body in shape, and also leaves you feeling healthy, energetic and fresh!
6. Reward Yourself: 
Stash away some cash every time you go on a run. Before you know it, all your hard work and saved money means you get to treat yourself to a well deserved reward! Treat yourself to that sexy dress that you’ve been eyeing for weeks, a new pair of shoes, or a stunning watch. Then set another achievable target for yourself and attach the attainment of a reward to it to motivate yourself to run!
Courtesy of Amena Imasekha:
On Saturday, 23rd March, UBA hosted a mini-marathon in order to raise awareness for prostate cancer. The 6km race was the first part of the event, which was followed by an aerobics session and then a football tournament between the bank’s staff and GSK staff. Health talks and free prostate cancer screenings were also given as part of the event. 
 
The race started at the car park of the UBA head office in Marina and finished at the National Stadium in Surulere. This was a distance of 6km or 3.75miles. There were about 100 participants ranging from all ages, the youngest being the 8-year-old prodigy Anthonia Oluwaseyi.
 
The first prize (N500,000) went to  Adetanlen Os-Moses; the second (N300,000) Hassan Mohammed and; the third (200,000) to Ali Nojeem. Consolation prizes (N20,000) were also awarded to those who placed top ten for both men and women. 
 
The UBA Foundation Mini-Marathon for Prostrate Cancer began two years ago as part of a campaign to increase the awareness of prostate cancer in Nigeria. This year over 120 people took a free screening test as part of the event.  The campaign uses sports as a platform to spread awareness of prostate cancer and at the same time promotes healthy lifestyles. In 2011 the event was composed of three activities, walking cycling and jogging, whilst in 2012 the Foundation put on a football match between ex-international soccer stars that were Nigerian.
Prostate CancerProstate cancer is a cancer that develops in the prostate gland, which is part of the male reproductive system (produces fluid for semen) and is located in front of the rectum and below the urinary bladder.

Risk factors for developing prostate cancer are: age (being over 65yrs); family history (the cancer occurring in grandparents, parents and blood relatives); race (African-Americans have a higher risk of getting prostate cancer than a White American and once diagnosed with the cancer at a late stage are twice as likely to die); genetics (certain inherited gene changes may raised the risk of one developing prostate cancer) and; diet (factors such as a diet high in red meat, high fat diary products and/or low in fruits and vegetables also have a higher risk of developing prostate cancer) – (Cancer.org)
Symptoms of prostate cancer include (Medline Plus):
·      Problems passing urine, such as pain, difficulty starting or stopping the stream, or dribbling
·      Low back pain
·      Pain with ejaculation
 Diagnosis
 
Prostate cancer can be detected either via a Digital Rectal Examination or Prostate-Specific Antigen blood test.
 
Facts:
·      20,000 men die annually of prostate cancer in Nigeria
·      Prostate cancer is rare in men younger than 40
·      2/3 prostate cancer cases are diagnosed in men over the age of 65
·      If prostate cancer is caught early there is a 95% survival rate
What Can You Do
·      Get screened regularly to detect the cancer early.
·      If you are at risk (see risk factors) start screening as early as 40yrs old
·      If you notice any of the symptoms see your doctor as soon as possible
·      Maintain a healthy diet and exercise regularly
Related Articles / Websites
www.cancer.org
UBA Mini-Marathon nets admirers for cancer awareness - http://bit.ly/10EFXXI
Prostate Cancer: Know the Facts -  http://bit.ly/10I7R2w

 

The Perfect Guide to Ignite The Runner Godess in You

To describe the moment of total release as pure and unfiltered, when the toiled astral form escapes the body at the precipice where pain, anger, anxieties, doubts, and fears are blown away by that gentle breeze that strokes one’s face with each sweat induced luminous stride is only a minimalistic gesture at best of describing this quantum state of being; ultimately, lacking the fulfilment of the feeling that is immeasurably described through words - the perfectly fried dodo without its obligatory African egg. The exasperatedly personified one that got away, that managed to get away twice.  The regal mound of jollof rice, absent of its crowning meat. That point where you have scaled the fabled runner’s wall and get to glide in the slipstream of both mental and physical rejuvenation is being at one with one’s self. Unique to every single individual.

 

To talk about this feeling is one thing. To experience it is a joy to behold and the wonder why so many people go back for more.  Here are 6 ways to motivate yourself to liberate the runner in you:

 

1. Personal motivation:

Find your own reasons to motivate yourself to run! Whether you want to get in shape, run for a cause close to your heart, lose that extra weight, fit into that beautiful new dress, or reinvigorate your interest in yourself!; it could be anything strong enough to get your running motivation on an all time high.

 

A friend of mine recently ran in an event to raise awareness for prostrate cancer in Lagos, Nigeria. This turned out to be a wonderful day to bask in the glorious African sun and participants of all ages were able to experience the magic of the successful road race (check out details of the race at the end of this article).

2. Actions, actions, actions:

Actions speak louder than words. Talking incessantly about how you will eventually start running will get you nowhere. Do not make this a case of ‘tomorrow never comes’. Instead of telling yourself that you will start tomorrow, simply set your own timings and start today! You can choose your own time duration, location and pace.

3. Make it fun:

Who says running has to be boring and tiresome? Update your portable music device with your favorite music and rock to the beat on the running track! Injecting a bit of fun into your running time will keep you looking forward to your next running session. Before you know it, running will be more of an enjoyable past time as opposed to a tiring workout.

4. Bring a partner:

If running alone does not work for you, find a running buddy to pair up with! With your friend following the same running schedule as you, you will start to look forward to your running sessions and will perceive them as an enjoyable and productive way to socialize. Moreover, you can motivate yourself to run in a more effective way when your buddy shares the same running schedule as you; having someone to keep tabs on you will prevent you from taking days off.

5. Look forward to your astral plane moment:

Appreciate the benefits of the great work you are doing. After a week or two of running regularly, take a look at yourself in the mirror and appreciate the positive changes that you can see and feel in your body. Regular running helps to get your body in shape, and also leaves you feeling healthy, energetic and fresh!

6. Reward Yourself:

Stash away some cash every time you go on a run. Before you know it, all your hard work and saved money means you get to treat yourself to a well deserved reward! Treat yourself to that sexy dress that you’ve been eyeing for weeks, a new pair of shoes, or a stunning watch. Then set another achievable target for yourself and attach the attainment of a reward to it to motivate yourself to run!

Courtesy of Amena Imasekha:

On Saturday, 23rd March, UBA hosted a mini-marathon in order to raise awareness for prostate cancer. The 6km race was the first part of the event, which was followed by an aerobics session and then a football tournament between the bank’s staff and GSK staff. Health talks and free prostate cancer screenings were also given as part of the event.

 

The race started at the car park of the UBA head office in Marina and finished at the National Stadium in Surulere. This was a distance of 6km or 3.75miles. There were about 100 participants ranging from all ages, the youngest being the 8-year-old prodigy Anthonia Oluwaseyi.

 

The first prize (N500,000) went to  Adetanlen Os-Moses; the second (N300,000) Hassan Mohammed and; the third (200,000) to Ali Nojeem. Consolation prizes (N20,000) were also awarded to those who placed top ten for both men and women.

 

The UBA Foundation Mini-Marathon for Prostrate Cancer began two years ago as part of a campaign to increase the awareness of prostate cancer in Nigeria. This year over 120 people took a free screening test as part of the event.  The campaign uses sports as a platform to spread awareness of prostate cancer and at the same time promotes healthy lifestyles. In 2011 the event was composed of three activities, walking cycling and jogging, whilst in 2012 the Foundation put on a football match between ex-international soccer stars that were Nigerian.

Prostate Cancer
Prostate cancer is a cancer that develops in the prostate gland, which is part of the male reproductive system (produces fluid for semen) and is located in front of the rectum and below the urinary bladder.


Risk factors for developing prostate cancer are: age (being over 65yrs); family history (the cancer occurring in grandparents, parents and blood relatives); race (African-Americans have a higher risk of getting prostate cancer than a White American and once diagnosed with the cancer at a late stage are twice as likely to die); genetics (certain inherited gene changes may raised the risk of one developing prostate cancer) and; diet (factors such as a diet high in red meat, high fat diary products and/or low in fruits and vegetables also have a higher risk of developing prostate cancer) – (Cancer.org)

Symptoms of prostate cancer include (Medline Plus):

·      Problems passing urine, such as pain, difficulty starting or stopping the stream, or dribbling

·      Low back pain

·      Pain with ejaculation

 
Diagnosis

 

Prostate cancer can be detected either via a Digital Rectal Examination or Prostate-Specific Antigen blood test.

 

Facts:

·      20,000 men die annually of prostate cancer in Nigeria

·      Prostate cancer is rare in men younger than 40

·      2/3 prostate cancer cases are diagnosed in men over the age of 65

·      If prostate cancer is caught early there is a 95% survival rate

What Can You Do

·      Get screened regularly to detect the cancer early.

·      If you are at risk (see risk factors) start screening as early as 40yrs old

·      If you notice any of the symptoms see your doctor as soon as possible

·      Maintain a healthy diet and exercise regularly

Related Articles / Websites

www.cancer.org

UBA Mini-Marathon nets admirers for cancer awareness - http://bit.ly/10EFXXI

Prostate Cancer: Know the Facts -  http://bit.ly/10I7R2w

 

Why Weight Training For Women Is And Will Forever Be The Best Way To Control Your WeightThe spate of women actively adopting healthier lifestyles be it food choices, going to the gym on a regular basis or picking up an old or new sport is a sure indicator of the changing times where women are consciously trying to take better care of their bodies and ultimately their health. With this new venture into the unknown for some, the most frequently asked questions most often tends to centre around the myth of women bulking up to incredible hulk proportions when the mention of weight training is brought up. To this effect, Most women who visit the gym or workout at home on a regular basis spend their time primarily doing cardio exercises. Here are some reasons experts give which insist that weight training for women is an essential supplement to cardio in order to achieve a holistic fitness regime.
It’s the only true way of controlling body fat - There is a common misconception that weight training for women or anyone for that matter, can cause one to necessarily bulk up. In fact, weight training expert Wayne Westcott, PhD, director of fitness research at Quincy College and Prevention advisory board member and his colleagues have carried out many studies on this belief.  The results have showed that on average, 8 weeks of weight training for women can help them lose 3.5 pounds of fat and gain just 1.75 pounds of lean muscle. This is because women have one third of the bulking up muscles as compared to men as well as lacking the key hormone involved in muscle gain - testosterone! The amount of oestrogen in the hormonal makeup of women makes an already difficult task, gruesomely difficult to achieve.
Your metabolism will soar - As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30s. “When you do weight-bearing exercises, you start revving up your metabolism—and it keeps burning for many hours after your workout,” says Wayne.
You’re burning fat while at rest! - Muscle tissue is more “active” than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you finally get rid of that spare tire—and keep it off for good. 
Protection from heart disease - It has been known that the steady inclusion of weight training in your workout will help decrease LDL, the “bad” cholesterol as well as lower your blood pressure decreasing the overall risk you face of being susceptible to various cardiovascular diseases.
Your body gets tighter and more toned - While cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms. 
Improves posture - Weight training helps us discover muscles we didn’t know off, improves our levels of body awareness and gives us a better posture which makes one look and feel good almost instantly.
Each workout torches calories - Plyometric strength moves (think squat jumps and burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great timesaver.
Protects your bones - Strength training is one of the 12 best ways to break-proof your bones. “Lifting weights can help counteract age-related bone loss,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis at Columbia Presbyterian Medical Center in New York City. “Strengthening your muscles also improves balance and keeps you as strong as possible which lowers your chances of a fall-related fracture. 

Why Weight Training For Women Is And Will Forever Be The Best Way To Control Your Weight

The spate of women actively adopting healthier lifestyles be it food choices, going to the gym on a regular basis or picking up an old or new sport is a sure indicator of the changing times where women are consciously trying to take better care of their bodies and ultimately their health. 

With this new venture into the unknown for some, the most frequently asked questions most often tends to centre around the myth of women bulking up to incredible hulk proportions when the mention of weight training is brought up. To this effect, Most women who visit the gym or workout at home on a regular basis spend their time primarily doing cardio exercises. Here are some reasons experts give which insist that weight training for women is an essential supplement to cardio in order to achieve a holistic fitness regime.

  1. It’s the only true way of controlling body fat - There is a common misconception that weight training for women or anyone for that matter, can cause one to necessarily bulk up. In fact, weight training expert Wayne Westcott, PhD, director of fitness research at Quincy College and Prevention advisory board member and his colleagues have carried out many studies on this belief.  The results have showed that on average, 8 weeks of weight training for women can help them lose 3.5 pounds of fat and gain just 1.75 pounds of lean muscle. This is because women have one third of the bulking up muscles as compared to men as well as lacking the key hormone involved in muscle gain - testosterone! The amount of oestrogen in the hormonal makeup of women makes an already difficult task, gruesomely difficult to achieve.

  2. Your metabolism will soarAs women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30s. “When you do weight-bearing exercises, you start revving up your metabolism—and it keeps burning for many hours after your workout,” says Wayne.

  3. You’re burning fat while at rest!Muscle tissue is more “active” than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you finally get rid of that spare tire—and keep it off for good. 

  4. Protection from heart diseaseIt has been known that the steady inclusion of weight training in your workout will help decrease LDL, the “bad” cholesterol as well as lower your blood pressure decreasing the overall risk you face of being susceptible to various cardiovascular diseases.

  5. Your body gets tighter and more tonedWhile cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms. 

  6. Improves postureWeight training helps us discover muscles we didn’t know off, improves our levels of body awareness and gives us a better posture which makes one look and feel good almost instantly.

  7. Each workout torches caloriesPlyometric strength moves (think squat jumps and burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great timesaver.

  8. Protects your bonesStrength training is one of the 12 best ways to break-proof your bones. “Lifting weights can help counteract age-related bone loss,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis at Columbia Presbyterian Medical Center in New York City. “Strengthening your muscles also improves balance and keeps you as strong as possible which lowers your chances of a fall-related fracture.