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The Best Alternatives to Deadlifting

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There are several motivators  for engaging in different bodybuilding exercises. The sport of bodybuilding is one that has inspired  a lot of people. Many will hit the gym to achieve the desirable type of body for competitions like the famous Mr. Olympia. There are so many bodybuilders and actors out there who have inspired people all around the world  to visit the gym and engage in various workouts.

Getting that type of body is not that easy because you have to put in a lot of  work. Apart from exercising, you can also use of supplements that will speed up the  process of acquiring the desired body mass. You can check them out online, for example, Samento, which is cheap and readily available.

One type of exercise common among many bodybuilders is the deadlift. It is a weight training workout which involves lifting a barbell  loaded with extra weights slowly from the ground to your hip level. This is a good exercise because it helps to stimulate both upper and lower parts of your body. There are times when you may get injured or need a change from deadlifting , so here are some of the best alternatives:

Block Pull

This  is one of the best alternatives to deadlifting that you can try. Commonly referred to as a rack pull, you must first  load their bar with weights. They should be at your knee level. Also, keep the bar at a slight distance from your body. Make sure your back is straight as you lift the bar, assuming a position that will allow you to do so. If you’re interested in taking your training further, you could  find a personal trainer who could help you to train as required and avoid injuries.

One-Leg Deadlift

This  is another ideal alternative to the deadlift. This type of exercise provides your body with the perfect body balance. It is quite similar to the regular deadlift, the only difference being that you have to do it with one of your legs. You can try out both sides to get quality results. Make sure your back is straight throughout the exercise.

Reverse Hyper

A  great exercise, a few sets of these  can help improve your hip movements. The reverse exercise can also help build strength in the upper parts of your body. It can be done on a flat bench. All you need to do is to lay down flat on one side of the bench with your face facing down and your legs on the floor. Raise your legs and hips slowly above the floor, before lowering them back slowly.

One Arm Deadlift

This is another excellent exercise which can be done using a dumbbell. It helps stimulate the upper part of your body. Place a dumbbell on the outside of one of one of your feet. Gently bend, slowly, with your back straight, and lift the dumbbell carefully . You can do this  for both arms and repeat several times if you feel capable.


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Muoma Valentine
Updated 5 Days ago · 0 Likes · 0 Comments

AN UNPALATABLE PANDEMIC HITS HUMANITY 

BY MUOMA VALENTINE CHIBUEZE 

An unpalatable pandemic hits humanity,

Causing pandemonium

Ravaging nations of the world

Has succeeded in holding us apart

in the name of social distance

Isolation, quarantine, lockdown, sickness, fear, panic, hunger has become the order of the day


Those who are sick now fear going to the hospital

For fear of being suspected of COVID-19

Even those with the virus are scared of opening up

For fear of being segregated

Thereby infecting others

Increasing the spread the virus.


The pandemic has become a throb in our neck

Its tremulous beats wake trenchant

Its stings becoming catastrophic to the well-being of the nation

The number of cases keep raising daily and has become a plethora


The social media has become agents of adulterated news

Bringing forth absurd means of combating the virus

Propagating outrageous number of cases

Creating panic, fear and chaos in the land.


Observing safety tips is the only panacea to contending the virus

Anything contrary exacerbates the pandemic

Continuous public health enlightenment Should be accessible to everyone.


Corrections of fallacies on the spread of the virus 

Is our collective responsibility

Looking out for one another is imperative

With all these measures on ground

We can successfully overcome this unpalatable pandemic.


ABOUT THE POET

Muoma Valentine Chibueze is a poet, essayist and motivational speaker. He is currently a student of Nnamdi Azikiwe University, Awka.

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Teo Han Siang
Posted 17 Days ago · 0 Likes · 0 Comments

Financial reports are critical since they contain significant information about the financial health of a business. These reports allow business owners to make an informed decision as they highlight which companies’ areas offer the best return-on-investment. Unless exempted, companies in Singapore are mandated to file their financial reports or statements with ACRA. The reports must abide by the Singapore Financial Reporting Standards or SFRS that the Accounting Standards Council issued.

Other benefits of financial reporting include:

  • Enhanced debt management: Regardless of the business sector, debt can cripple the company’s development all the same. Financial reports allow companies to track their current assets divided by their current liabilities on their balance to help gauge their liquidity and handle their debts accordingly.
  • Identification of trend: Financial statements allow business owners to spot trends, both past and the present, which empower them to overcome potential weaknesses while assisting them in making improvements that will be beneficial to their business’s overall health.
  • Real-time tracking: By getting access to centralised, real-time insights, business owners would be able to make informed business decisions swiftly, hence, preventing any possible hurdles while keeping their financial fluidity all the time.
  • Liabilities management: Proper liabilities management is a vital part of the ongoing financial health of the company. Examples of integral liabilities include business loans and credit cards. The financial statements allow business owners to determine whether they need to decrease existing liabilities before making an official business loan application.

Business entities exempted from the financial report filing are as follows:

  • Partnerships, including limited partnerships
  • Sole proprietorships
  • Solvent EPCs or Exempt Private Companies. While solvent EPCs are exempted, they are encouraged to file their financial statements.
  • Dormant unlisted companies, which are dormant from their establishment’s time or since the end of the past financial year.

To ensure accurate and legally compliant financial reporting, business owners should seek assistance from reputable Singapore accounting services. When selecting accounting services in Singapore, be sure to consider factors like the agency’s credibility, reliability, industry expertise, pricing model, and extra services.

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By Izunna Okafor 


Writing has once again been described as the king of all arts, and the indispensable route to the bottom line of every art destination.

This made the idea for discussion at the grand finale of the 2019 Purple Hibiscus Trust Creative Writing, organized by award-winning Nigerian literary figure — Chimamanda Ngozi Adichie, which she held in Anambra, her home state, for the first time.

The interactive event which ended with fanfare and literary communion tagged "A Literary Evening With Chimamanda" aimed at inspiring and raising a brand of creative writers of African descent who will not only tell African stories, but also utilize their writing prowess in solving societal problems.

Speaking at the event, the convener, Adichie who hails from Abba in Njikoka Local Government Area of Anambra State asserted that  every nation needs storytellers without whom humanity will be diminished, and further maintained that there are many yet-to-be-told stories about Africa, which should not be left for non Africans to tell; as, according to her, stories of Africa can only be best told by Africans themselves.


She said, "If we don't tell our story as Africans, somebody else would tell it for us; and if we don't take responsibilities for supporting our storytellers, other people would tell our story, but in the way it suits them."


While decrying the poor reading culture in the society today, the international literary icon charged the participants to hold reading to a high esteem, as that is a prerequisite for anyone who must excel in the literary field or contribute intellectually to the growth and development of his society.


Contributing, the MD/CEO of Anambra Newspapers and Printing Corporation, Sir Chuka Nnabuife appreciated Adichie for bringing the workshop down to her homestate this year, and eulogized on her great feats in the literary field, which he said has helped to project the image of the state in the international community; even as he suggested to her, the need to  articulate and come up with a book that conglomerates her works in activism and advocacy so far, which he said her millions of fans all over the world would be very eager and happy to welcome on arrival.

Among other climax, the event featured premiering of video clip that biographically highlights excerpts of some recent feats attained by Adichie; as well as an interactive session with her, during which questions, opinions, suggestions, and observations were sourced from the participants and fans, all of which she perfectly and consummately reacted to.

Others who graced the literary evening included the state's Commissioner for Information and Public Enlightenment, Mr. C-Don Adinuba; the founder of JohnBosco Onunkwo Foundation, Engr. JohnBosco Onunkwo; former media aide to former President Goodluck Jonathan, Dr. Reuben Abati; the Dean, Faculty of Arts, Chukwuemeka Odumegwu Ojukwu University, Igbariam, Prof. Ngozi Chuma-Udeh, as well as Adichie's parents, among others.

Sharing their views earlier, some of the successful entrants who were selected for this year's writing workshop, among whom were Kasimma Chinelo Okani from Achina, Anambra state, Anthony Nonso Dim from Imo state but lives in Germany, and Gloria Mwaniga Odary, a teacher from Kenya, all confessed that the workshop offered them golden opportunities to tap from Adichie’s wealth of knowledge in literary arts, even as they urged the government and other wealthy individuals to assist in sponsoring and providing the needed logistics to sustain the exercise in subsequent years.

Formerly known as the Farafina Trust Creative Writing Workshop with previous editions in Lagos, the 2019 workshop marked its 10th year.

Adichie's remaining of the workshop after her debut novel "Purple Hibiscus" was explainable, as she had earlier left her longtime Nigerian publishers, Kachifo Limited—the parent company of Farafina Trust—for Narrative Landscape Press, co-founded by her friend, Eghosa Imasuen, author of Fine Boys, and the editor Anwuli Ojogwu.

Izunna Okafor, a young Nigerian writer and Coordinator of young writers in Anambra State used the platform to identify and familiarize with Adichie, and also told her about the Chinua Achebe Literary Festival which the young writers are organizing annually in honour of Chinua Achebe, and presented her with a copy of "Arrows of Words" which is an anthology of poems and essays published by the young writers in this year's edition of the event.

He also discussed the non existence of writers residency in Anambra State with Adichie, an idea which she swiftly subscribed to and promised to do something about.


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By Izunna Okafor


History will make itself again on Sunday November 24 2019, as the Christ the King College Old Boys’ Association, Abuja branch sets to join the Catholic faithful across Nigeria in the annual celebration of the feast of Christ the King, with a Pubic Presentation of a CKC new book — "Sons of a Priest" by a CKC old boy and multiple award-winning author, Odili Ujubuoñu.


This was contained in a statement issued by the President of CKC Onitsha Old Boys’ Association Abuja Branch, Chief Emeka Eriobuna, in which he disclosed that the day is also the feast day celebration of the Christ the King College, Onitsha, which is one of the foremost secondary school schools in Nigeria.

He said this year’s event, which would involve old boys of the college with members of their families, will commence with a High Mass at the Holy Cross Catholic Church, Gwarinpa Abuja by 9:00 a.m. 

According to him, the book is a collection of testimonials of past students of the longest serving and first black principal of the college, the late Very Reverend Fr. Nicholas Chukwuemeka Tagbo OON. 

These past students, he said, include: Governor Willie of Obiano of Anambra State, Dr. Peter Odili former Governor of Rivers State, Mr. Peter Obi former Governor of Anambra State, Senator Mike Ajegbo, His Lordship Archbishop Valarian Okeke–Archbishop of the Archdiocese of Onitsha–Hon. Justice P.N.C Umeadi former Chief Judge of Anambra State, among others.


The statement reads in part: "The book project began in 2016 shortly before the death of the old priest, Fr. Tagbo at the age of 87 years.

"Sons of a Priest is a strong emotional statement by over a hundred past students, united in their voices in proudly telling the world how a simple and humble priest sacrificed his life so that tens of thousands of ordinary boys could become leaders, influencers of society and very remarkable successes in different walks of life and around the world. When our branch saw the great work the author, whom we are very proud of, was embarking on we decided to partner with him.

“Rev. Fr. Tagbo was a man of quality and everything that bears his name goes with quality that is why we are making this a very quality event.”

"The Public Presentation would be done by another distinguished old boy Mr. Cecil Osakwe an Abuja based Lawyer and Luxury Property Developer."


Speaking further, Chief Eriobuna, an Estate Surveyor, opines “This event would be attended not just by CKC greats but captains of industry, the diplomatic community, members of the media, political and party leaders and members of the clergy –who form the primary constituency of our late principal, priest, father, mentor and friend. The Book event would take place by 4.00pm at the Sandralia Hotel, Jabi, Abuja, FCT.”


He concludes “In order to make the fame of our college last forever, we must keep ensuring that Christ the King College stands head and shoulders above its contemporaries in academics, sports, discipline and morals. The book event, apart from celebrating our former principal, will enable us pay attention to the immediate and remote needs of our alma mater."


Christ the King College was founded in 1933 by Irish missionaries led by the then Archbishop of Onitsha, Archbishop Charles Heerey. Among the eminent products of the school are the late Rev. Fr. N.C. Tagbo himself,  late Justice Chukwudifu Oputah, Justice Chuba Ikpeazu, Dominic Cardinal Ekandem, Prince Felix Esayande Akenzua, Chief Chike Ofodile, SAN, Dr. Ibe Nwoga, Justice Allagoa, Dr. Ene Henshaw, the great novelist John Munonye and a host of countless others. 


Rev. Fr. Nicholas Chukwuemeka Tagbo OON was born in 1929 in present day Anambra State. He graduated from the college in 1949 and was first appointed the first black principal of the Christ the King College, Onitsha in 1963. Under his tutelage, Dr. Peter Odili served as a senior prefect and several other great men earned their early leadership formation. During the war, Rev. Fr. Tagbo preserved CKC’s rich archives and tradition and was able to return the school to its early glory immediately after the Nigerian Civil war. 


This culminated in the school winning, for Nigeria, the nation’s first ever world football trophy by bringing home from Dublin-Ireland, the World Schools’ Soccer Cup in 1977. Tagbo  died in July of 2016 after a protracted illness. He received a grand burial from Christ the King College Onitsha, Old Boys. It was reported that at his burial, thousands of his former students besieged the commercial city of Onitsha from every corner of the earth to pay their last respects to him. Among N.C. Tagbo’s exceptional past students was the world renowned Computer Scientist, Philip Emeagwali and Dr. John Agwunobi who was once the Secretary of Health, the State of California, U.SA. 

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¶Unveil New Anthology For Chinua Achebe


It was a fecund and commemorative gathering yesterday as literary enthusiasts and writers converged in Awka, the Anambra State Capital, to mark the 2019 Chinua Achebe Literary Festival organized young writers in the state.


The event which is a literay festival held annually in honour of foremost Nigerian literary champion, Late Prof. Chinua Achebe in celebration of his worthy life, works and legacies in the literary field.


Delivering a lead paper on the event's theme — ''Intellectuals And National Development: The Chinua Achebe Approach,'' the Guest Lecturer, at the event, RC (Reginald Chiedu) Ofodile described Achebe as a great intellectual and patriot whose commitment to national development was uncommon, being a man who placed his nation’s advancement above his personal glorification, as evidenced by his two-time rejection of the honour of Commander of the Order of the Federal Republic of Nigeria.


Going memory lane through Achebe's works and life, Mr. Ofodile, an international award-winning writer and actor said "In his approach as an intellectual striving for national development, abjuring art for art’s sake; Chinua Achebe walked his talk, and posterity gives him credit for that."


Describing the event as auspicious, the Chairman of the occasion who is also an award-winning poet and author of 'Pregnancy of the gods' Mr. Odili Ujubuońu noted that Chinua Achebe was not only a great writer but also a cultural activist who through his pen and mastery of art, exposed to the world, the real beauty of Igbo culture and that of Africa at large.


Earlier in his address of welcome, the convener of the event and Coordinator of Society of Young Nigerian Writers (Anambra Chapter), Mr. Izunna Okafor said the primary aim of the event was to celebrate Achebe as a hero and eagle on the Iroko of African Literature, immortalize him in their own way as young writers, and also remind the concerned authorities to immortalize him the best way he deserves.

He said "Aside these, we also, through this event, promote, encourage and reward creative writing and reading culture among our youths and students; discover and harness the hidden but amazing talents among our young ones, in the literary field; and also present writers and readers (intellectuals) as the elixirs to the country's ailments, among other objectives we pursue through it."


Acknowledging that Anambra State has given the world arrays of writers, Izunna who himself is an award-winning author and journalist also called for public and private support for the subsequent editions of the event, even as he urged the  state government to appoint aide(s)  (Special Assistant or Senior Special Assistant or even both) on literary matters, who will stand as a bridge between the government and writers in the state, both young and established.


Responding, the Executive Governor of Anambra State, Chief Dr. Willie Obiano, represented by his Chief Press Secretary, Mr. James Ezeh extolled the young writers for initiating and sustaining the literary festival in honour of Achebe the legend, and also avowed the state government's continuous support to the young writers and youths in the state, being a youth friendly Governor.


The Governor was thereafter presented with a gift of pictorial artwork containing a sonnet, creatively crafted by one of the young writers, Mr. Chinonso Okafor.


The 2019 Chinua Achebe Literary Festival featured, among other literay packages, the unveiling and official presentation of Chinua Achebe Poetry/Essay Anthology, entitled "Arrows of Words" which is a new (85-paged) anthology of poems and essays, published by the young writers in honour of Achebe.

The event also featured presentation of awards to some deserving personalities and organisations in the state, as well as presentation of prizes to the winning schools and students in the Chinua Achebe Essay Writing Competition, which is an essay writing competition for secondary schools in Anambra State, endowed by the Anambra Newspapers and Printing Corporation (publishers of the National Light Newspaper, Ka O Di Taa Igbo Newspaper and Sportslight Xtra).


Others great writers and literary enthusiasts who graced the occasion included the Traditional Ruler of Obosi, H.R.M Igwe Chidubem Iweka, represented by Chief Okey Mgbemena (Uzzi Obosi); Sir Chuka Nnabuife (author of 'Mbize: Rage of Red Earth, and MD, National Light Newspaper); Mr. Uzor Maxim Uzoatu (author of  God of Poetry, and Senior Special Assistant to the Governor on Communication); Rev. Fr. Ositadimma Amakeze (author of The Last Carver); Mr. Okeke Chika Jerry (author of The gods Are Hungry); Mr. Isidore Emeka Uzoatu (author of Vision Impossible); the Director of Anambra State Library Board, Dr. Nkechi Udeze, and MD/CEO of Naira Rice industry, Comr. Arinze Omenwa, among others.


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