change of season is a great time for establishing new habits and routines, so
why not try this do-it-anywhere circuit? It’s the perfect exercise for busy
schedules. You can do as much or as little as you like, making it easy to fit a
quick session into your daily routine. Best of all, our Quick Blast Body Weight
Circuits require zero special equipment. So, grab your water bottle and let’s
each exercise for 45-60 seconds and don’t rest in between each. Once a whole
circuit is complete (all five exercises), rest for two minutes and repeat.
lunge with oblique reach
for: core, legs, glutes, obliques
Stand feet together,
Step your right foot
back, into a deep lunge
Reach down with your
left arm, feeling a right oblique stretch
Bring your arm back
as you return to stand, then repeat on the other side
plank with front and side reach
for: whole body, balance
Start out in plank
position, elbows on the floor, tummy pulled in
Shift your weight to
your left arm while lifting your right arm level with your face and reaching
forward—at the same time, activate your calf muscle by pushing from the balls
of your feet
Return your right arm
to the starting position and repeat, this time extending your right arm out to
Return and work the
for: lower body
Place feet a little
wider than shoulder-width, align hips over knees and knees over ankles
Open your chest by
gently resting your hands behind your head
Squat as deeply as
you comfortably can, keeping your upper body upright
Maintain the position
with core engaged and body weight in your heels for as long as you can (60
seconds is a great goal) before pushing back up from the heels
for: whole body, chest, back and core
Come into a
Lower your torso and
as your elbows bend to the sides, bring left knee towards your left elbow
Straighten arms to
full plank; return left foot
Repeat on right side
Herbalife Nutrition is a global nutrition company
whose purpose is to make the world healthier and happier. The Company has been
on a mission for nutrition – changing people’s lives with great nutrition
products and programs – since 1980. Herbalife Nutrition’s targeted nutrition,
weight-management, energy and fitness and personal care products are available
exclusively to and through its independent members in more than 90 countries.
Through its corporate social responsibility efforts, Herbalife Nutrition
supports the Herbalife Nutrition Foundation (HNF) and its Casa Herbalife
programmes to help bring good nutrition.
Qatar Airways is pleased to announce it will
operate four weekly flights to Accra, Ghana via Lagos from 29 September 2020
becoming the fourth new destination launched by the national carrier of the
State of Qatar since the start of the pandemic. The Accra service will be
operated by the airline’s state-of-the-art Boeing 787 Dreamliner featuring 22
seats in Business Class and 232 seats in Economy Class.
Vice-President, Africa Mr. Hendrik Du Preez said: “We are delighted to land in Accra today. Qatar Airways has wanted to operate flights to Accra for some time and
while the pandemic has slightly delayed these plans, it has not stopped us from
fulfilling our commitment to passengers in Ghana and around the world.
As one of the fastest growing economies in the
region known for its local hospitality and highly sought after agricultural
exports, I am certain Accra will grow to be an important destination in our
network. With flights to more than 28 destinations in Asia-Pacific, 31 in
Europe, 12 in the Middle East and nine in North America, passengers wanting to
travel to or from Ghana can now enjoy seamless connectivity via the Best
Airport in the Middle East, Hamad International Airport. We look forward to
working closely with our partners in Ghana to steadily grow this route and
support the recovery of tourism and trade in the region.”
Company Limited (GACL) Managing Director, Mr. Yaw Kwakwa said: “As Operators
and Managers of Kotoka International Airport (KIA), GACL is delighted about
Qatar Airways’ announcement to launch passenger flight operations to
Accra. We welcome this long-awaited
decision, which will expand seat capacity and offer greater connectivity
options to destinations across the world for the travelling public.
We believe, that
together, we can achieve GACL’S vision of positioning Ghana as the Preferred
Aviation Hub and Leader in Airport Business in West Africa.”
By mid-October, Qatar Airways will operate 47
weekly flights to 15 destinations in Africa, including Addis Ababa, Dar es
Salaam, Djibouti, Entebbe, Kigali, Kilimanjaro, Lagos, Maputo, Mogadishu,
Nairobi, Seychelles, Tunis, Windhoek and Zanzibar. In line with the airline’s
expanding operations across Africa, passengers can look forward to a flavour of
African hospitality onboard with the carrier’s multicultural cabin crew
including more than 30 African nationalities. Additionally, passengers across
our network can also enjoy a variety of African movies, TV shows and music on
Oryx One, Qatar Airways’ in-flight entertainment system.
According to the latest IATA data, Qatar Airways
has become the largest international carrier between April to July by
fulfilling its mission of taking people home. This enabled the airline to
accumulate unmatched experience in carrying passengers safely and reliably and
uniquely positioned the airline to effectively rebuild its network. The carrier
has stringently implemented the most advanced safety and hygiene measures on
board its aircraft and in Hamad International Airport.
Qatar Airways’ onboard safety measures for
passengers and cabin crew include the provision of Personal Protective
Equipment (PPE) for cabin crew and a complimentary protective kit and
disposable face shields for passengers. Business Class passengers on aircraft
equipped with Qsuite can enjoy the enhanced privacy this award-winning business
seat provides, including sliding privacy partitions and the option to use a ‘Do
Not Disturb (DND)’ indicator. Qsuite is available on flights to more than 30
destinations including Frankfurt, Kuala Lumpur, London and New York. For full
details of all the measures that have been implemented onboard and in HIA,
please visit qatarairways.com/safety.
Qatar Airways operations are not dependent on
any specific aircraft type. The airline’s variety of modern fuel-efficient
aircraft has meant it can continue flying by offering the right capacity in
each market. Due to COVID-19’s impact on travel demand, the airline has taken
the decision to ground its fleet of Airbus A380s as it is not commercially or
environmentally justifiable to operate such a large aircraft in the current
market. The airline’s fleet of 49 Airbus A350 and 30 Boeing 787 are the ideal
choice for the most strategically important long-haul routes to Africa, the
Americas, Europe and Asia-Pacific regions.
Qatar Airways’ home and hub, Hamad International
Airport (HIA), has implemented stringent cleaning procedures and applied social
distancing measures throughout its terminals. Passenger touchpoints are sanitized
every 10-15 minutes and boarding gates and bus gate counters are cleaned after
each flight. In addition, hand sanitizers are provided at immigration and
security screening points. HIA was recently ranked “Third Best Airport in the
World”, among 550 airports worldwide, by the SKYTRAX World Airport Awards 2020.
HIA was also voted the ‘Best Airport in the Middle East’ for the sixth year in
a row and ‘Best Staff Service in the Middle East’ for the fifth year in a row.
To ensure travellers
can plan their travel with peace of mind, the airline has generous booking and
refund policies. For full terms and conditions visit qatarairways.com/RelyOnUs
When it comes to getting fit and healthy, there are many factors that
can contribute towards your overall sense of wellbeing. Nutrition, rest,
stress levels, work commitments and genetics are just but a few of that
factors with the potential to affect personal health and fitness goals.
healthier and more active is a long-term lifestyle change and one that
requires a daily commitment. However, it is not late if you have not
made that commitment yet. You can start today by addressing smaller
areas in your daily life and try to change one habit a day.
The tips below from Herbalife Nutrition, a leading health and wellness brand, would prove beneficial as you get started.
It’s All about Balance
more active you are, the more important it might become to give your
body an adequate amount of nutrients, in order to keep being the best
version of yourself. This includes staying hydrated and eating well
balanced meals on time. Why not keep a journal of your daily nutrient
intake and make weekly notes to track how you feel?
Make Sleep a Priority
a good night’s sleep is a vital part of leading a healthy and active
lifestyle. It helps the body to rest, regenerate and recover from daily
activities. Try sleeping for 6-8 hours a night whiles practising better
sleep hygiene for optimum results.
of us snack our way through the day, but many snacks tend to be low in
nutrients and high in calories! Snack smartly with healthier food swaps
and versions of your favourite snacks that will satisfy your cravings
without the extra calories! Take Stock of Your Week
goes without saying that modern life can be stressful. Take stock of
what happens in your week and where your time currently goes. It could
help you to discover hidden moments of downtime that you didn’t know
Reach For Your Goals
countries, the recommended daily amount of exercise is at least 30
minutes. If you want to improve your current fitness level, you need to
make time for it. Set aside 45-60 minutes a day for you to warm, up,
exercise and cool down to achieve the best results.
A Lifestyle Tailored To You
are all individuals with different body types, who respond differently
to exercise and lifestyle changes. Centre your healthy and active
lifestyle plan on what you personally enjoy. Choose a time of day that
fits your schedule for exercise and find ways to incorporate good
personal choices into your daily routine.
Check in With Your Emotions
way we feel about ourselves can affect our energy level, effort level
and results. Boost your confidence by writing down your health goals,
your feelings and say five positive things about yourself every day. It
will help you to stay positive about achieving your goals: even on days
when you go off plan.
Don’t Compare and Despair
natural for us to compare ourselves to others. Being inspired by a
friend’s progress can be very motivating and encourage us to reach our
goals, but, there’s a fine line between feeling inspired and inadequate.
Remember: you are a unique individual and your personal progress is
just that: personal.
Herbalife Nutrition is a global nutrition
company whose purpose is to make the world healthier and happier. The
Company has been on a mission for nutrition – changing people’s lives
with great nutrition products and programs – since 1980.
Nutrition’s targeted nutrition, weight-management, energy and fitness
and personal care products are available exclusively to and through its
independent members in more than 90 countries.
corporate social responsibility efforts, Herbalife Nutrition supports
the Herbalife Nutrition Foundation (HNF) and its Casa Herbalife
programmes to help bring good nutrition to children in need. Herbalife
Nutrition is also proud to sponsor more than 190 world-class athletes,
teams and events around the globe.
After coming under a barrage of social media attacks following the type of questions Nana Yaa Brefo asked Nana Ama McBrown during an interview about the demise of late Bishop Bernard Nyarko, the TV station have offered her an unqualified apology.
Even though they decided not to be straight about the apology, it is obvious that Nana Ama was the one it was targeted at.
During the Thursday edition of the ‘Badwam’ show, the co-host of the program, Omanhene Kwabena Asante rendered an unqualified apology to people who have one way or the other been affected by their reportage and discussion about the death of the late top movie star.
Omanhene indicated that anybody who feels hurt by what happened, especially the award-winning actress/TV presenter should just note that it was not out of any malice and ill intention.
Nana Romeo of Accra FM has scolded KiDi live on air for appearing late for his interview.
During the confrontation between the two, which has since gone viral, the radio presenter told the singer that he has, therefore, cancelled the interview because they do not have enough time for it.
The “Say Cheese” singer, unhappy with the presenter’s utterances, apologized for showing up late and walked out from the studio. The situation has left Ghanaians divided with fans commending the singer for his composure whilst other praised Nana Romeo for calling to order.
Others say Nana Romeo’s act is unprofessional. The discussions around viral video have seen KiDi picking the number one spot on the trending list on Ghana Twitter, with tweeps sharing their thoughts on the scenario with others cracking light jokes from.
The singer at the other, has remained silent after the incident. The Lynx signed act who released a new EP, the Blue EP, only shared a picture of himself on social media and reminded his fans about out his latest project released a few days ago. “Love to everyone supporting and pushing my new project . #BlueEP is out Everywhere” he captioned the post below.
Fourteen(14) persons are in the grips of the Ashanti Regional Police Command for chasing some illegal miners from a mining site at Ntobroso in the Atwima Mponua District of the Ashanti region, resulting in the death of one.
The group, who had stormed the mining town in two Toyota Prado Land Cruiser vehicles posing as a task force from the Minerals Commission are alleged to have been terrorizing and extorting money and gold from artisanal miners in that area for a long time, but luck eluded them on Wednesday.
One illegal miner died when he fell and drowned in the Offin River while fleeing from the group who had stormed the mining site in their two vehicles clad in security accouterments and wielding guns.
The deceased, popularly known as Nana Addo was a cobbler at Asuoyeboah, a suburb of the Kwadaso Municipality who had gone to the mining area in the company of other young men for greener pastures after he was unable to operate his shop during the 3 week lockdown on the Greater Kumasi Metropolitan Area.
Speaking on Kumasi-based Angel FM on Thursday, Oboy Emma, a mobile phone seller at Adum Kumasi who was with the deceased hunting for gold when the group stormed the site said the disease fell in the river in his attempt to flee from the fierce group; they were two that jumped into the river but the other survived.
Youth of the Ntobroso town barricaded the road and accosted the group when they tried fleeing after noticing the death of the young man; their two land cruisers were seized and vandalized.
The District Chief Executive for Atwima Mponua, Hon Williams Darko said it took the intervention of the chief of Ntobroso to whisk the group of 14 into his palace for cover before the youth could lynch them.
He indicated that they have been arrested, fourteen in all and handed over to the Ashanti Regional Police Command.
Ashanti Regional Minister, Hon. Simon Osei Mensah says the matter is being investigated and whoever falls foul before the law would not be spared after it was suggested to him that the group had links to the government and the New Patriotic Party (NPP).
Stonebwoy, has once again proven to be the best recording and performing artiste from Ghana, as his lead single “Nominate” featuring legendary American singer, Keri Hilson, off the chart topping “Anloga Junction” album made an entry to Billboard World Digital Song Sales chart.
The track-8 off the multiple award-winning musician’s fourth Studio album leaped to the 19th position on the 25 best-selling international digital singles chart in the United States. He was also ranked according to sales, streams, or airplay, and based on the popularity of the song and album in the United States and elsewhere across the globe. He becomes the first the Ghanaian to to make it to sales chart.
The song, produced by Andre ‘Dre’ Harris is a standout from the 15-track project, which the artist dropped on April 24, 2020. The project which comes off the album paired with a video directed by Denzel Williams follows the Ghanaian star and the American superstar to an auditioning hall where the two musicians played a role of judges as they view samples of performance by models who are aspiring to be crowned “Miss World Wide”. The video was shot in America.
On Anloga Junction, the Afro-dancehall don pulls off an ambitious task by folding his collaborators’ varied styles into his signature sound. Fellow Ghanaian Kojo Antwi fits the reggae feel of “Nkuto”, and the bass rhythm of “Bow Down” flows in sync with Nasty C’s energy.
Frequently singing in his Ewe language, particularly on the Keri Hilson collab “Nominate”, Stonebwoy always finds his way back to the unique style that has made him special.
However, released on December 12, 2017; the Epistles of Mama was dedicated to Satekla’s late mother by name Mrs Catherine Lucy Aku Ametepe Satekla. The 24 track album features Sean Paul, King Promise, Burna Boy. The album peaked at Number thirteen (13) on Billboard chart top 200 albums worldwide. In 2018 ‘Epistles Of Mama (EOM)’ was rated the second-best album in the world according to reggaeville. The Album was honoured by YouTube for hitting over 10 million views.
The Church is not a business Bishop Taki Yaboi the Presiding Bishop of the Victory Bible Church International has said.
According to Bishop Yaboi it is “wrong” for anyone to suggest the church is a business and a “lucrative” one for that matter.
This comes on the back of allegations that some churches especially what is popularly referred to as “one-man churches” have turned their places of worship into businesses where all sorts of miracle items are sold to members making the pastors rich overnight.
Speaking to this assertion on the Executive Breakfast Show (EBS) on Class91.3FM on Monday, 11 May 2020, Bishop Yaboi stated that churches are not businesses.
“It is wrong, what makes church business very lucrative? Church is not built for business but churches get involve in business agendas and so, church is not for business. I always tell people ‘come and try’ only for you to realise that what you think is not so,” he told show host Benjamin Akakpo.
Explaining why the number of churches in the country keep rising, Bishop Yaboi said: “We have many churches and more churches will be springing up because people want respite, people want a place where they could express themselves in the midst of difficulty, in the midst of challenging times and so people will speculate, people will have various kinds of ideas so since we have freedom of worship people will want to express themselves by starting to start a church and I don’t think people also take a survey of churches that close down, they only talk about churches because you’ll see the signboard and sometimes have they entered in to see what it takes to run a church, to manage a church?
“Many years ago, if you want somebody’s house or land to start a church, they used to give it to us for free but now [people are] thinking that we are making money. I wish everybody could be given the opportunity to start a church because when you start a church remember it’s not only the building, it’s the people who make up the church and you [pastor] becomes a lawyer, doctor, teacher and everything to people so it’s not necessarily that we’ve seen churches all around the place so it means that its become a business, its not a business its rather meeting some of the shortfalls that are in our country, in our community…”
Gospel musician Joyce Blessing has said she will not make any statements about her alleged divorce and custody battle for her children with her husband because her lawyers are working on the issue.
Responding to questions about videos fast going viral on social media that has her (Joyce Blessing) in an argument with her sister in-law over the custody of her children, the ‘I swerve’ hit maker said her team will release a statement to clarify the issues, and she would not like to comment on it until then.
She told Abeku Santana in a video monitored by GhanaWeb, her inability to speak to the issues immediately was because aside her lawyers handling the case, she does not want to be misrepresented or misquoted by anyone before official statements are issued.
Earlier, GhanaWeb sources had it that the gospel singer’s marriage with her manager husband had hit the rocks.
Popular radio personality and actress, Naa Ashorkor has confirmed she has parted ways with the Multimedia Group Limited (MGL) almost three years after joining the media organization.
According to the on-air personality who hosted ‘Strong and Sassy’ on Joy FM, a subsidiary of MGL, managers of the organization terminated her appointment with immediate effect.
Taking to Instagram to announce the development, she said: “I have got Good news and bad news everyone! With immediate effect as of yesterday, my now former employers, Multimedia Group, terminated my appointment. That’s the bad news.”
The actress, married to Ahuma Cabutey Adodoaji, however takes solace in the fact that her Creator has not forsaken her. Though she admitted the news was not pleasant, she expressed optimism of better things to come.
“Now for the good news, such situations only give my God the opportunity to show up. It’s not an easy time to be out of a regular and steady income. We are not in normal times, but hey, I would like to use this opportunity to encourage everyone who has lost their job or income during these difficult times to not lose hope.”
“Hope is an amazing thing that gives us the ability to stand and trust God in such difficult circumstances. Don’t lose hope. Jeremiah 29:11, ‘For I know the plans. I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you hope and a future. Stay tuned for some more news soon”.
It is unclear why her appointment was terminated.
Before joining MGL, Naa Ashorkor was with EIB Network, operators of Starr FM and GhOne TV.