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Staying Fit with Vicky : HOW TO GET RID OF INNER THIGH FAT

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INNER
PART 4 of 6: Inner Thigh Squeeze.

1) CHOOSE AN EXERCISE BALL. Exercise balls come in various sizes, so you should choose one that feels comfortable for you.
• As a general guideline, someone between the
heights of 5’1″ (155 cm) and 5’7″ (170 cm) should choose a 55-cm ball.
• Someone between the heights of 5’8″ (173 cm) and 6’1″ (185 cm) should try a 65-cm (25 in)
ball
• Someone 6’2″ (188 cm) or taller might do best with a 75-cm ball.
• Slightly deflate the ball if you are just starting out to make it easier to use. As you get stronger, inflate the ball more.

2) LIE FLAT ON THE FLOOR. Hold your exercise ball between your thighs.
• Your legs should be slightly lifted in the air. Do not keep them flat on the ground.

3) SQUEEZE THE BALL SLIGHTLY.
Apply just enough pressure to hold the ball in place but do not use all of your strength yet.

4) SQUEEZE THE BALL TIGHTLY. Slowly squeeze the ball as much as you can, using your inner thigh muscles.
• If necessary, place your hands. palm-side-down on the floor for support.
• Continue to keep your legs raised.

5) REST AND REPEAT AS DESIRED.
Squeeze the ball 5 to 15 times, depending on your current leg
strength. Rest and continue until your muscles begin to feel tired.

PART 5 of 6: Squat Lifts.

1) USE A RESISTANCE BAND. While squat lifts can be done without the use of a resistance band, they are more effective when a resistance band is used.
• Squat lifts work the inner thigh and improve both stability and balance.
• If you do not have a resistance band, use ankle weights to at least increase the amount of work performed by your thigh muscles. The
motions are still the same, even without the use of a resistance band.

2) PLACE ONE END OF THE RESISTANCE BAND
AROUND YOUR LEFT ANKLE. The other end should be attached to a sturdy, still object like a heavy desk or piece of furniture.
• The portion around your ankle should only be loosely tense. Your legs should be slightly apart.
• Place your hands on your hips as you perform this exercise.

3) STEP OUT WITH YOUR RIGHT LEG.
The knee of your right leg should be slightly bent into a
squat.
• Your left leg should be extended out and to the side.

4) LIFT OUT YOUR LEFT FOOT. Gradually straighten your right leg as you shift your left foot out and in front of your right leg.
• Your left foot should be off the ground and your thighs should cross.
• Your weight should shift over your right foot.

5) REST AND REPEAT.
Return your legs to your original starting position and repeat the movement 8 times with your left leg and 8 times
with your right.
• Each set should have a total of 16 repetitions.
• Work yourself up to performing three sets during each round of exercise.

PART 6 of 6: side lying Hip Adduction.

1) LIE DOWN FLAT ON YOUR SIDE.
Your legs should be straight out with one foot stacked on top of
the other.
• This exercise targets the adductors, a muscle
group that extends from your pubic bone to your femur along the inside portion of your
legs.
• If necessary, bend your bottom arm and place it under your head for support. Rest the other arm at your side, letting your hand fall on your upper hip.
• Your hips and shoulders should be perpendicular to the floor and your head should be aligned straight with your spine.
• Support your spine by tensing your abdominal muscles.

2) BRING YOUR LOWER LEG FORWARD.
It should lie in front of your upper leg.
• Both legs should still be straight, but the foot
of the upper leg should be brought down to the floor so that both feet are resting on the floor.

3) RAISE YOUR LOWER LEG OFF THE FLOOR.
Breathe out and gently lift your lower leg so that it rises above the foot of the upper leg.
• Both knees and feet should remain straight and facing forward.
• Do not roll your hips forward or backward.
• Raise your leg just until you feel your hips begin to tilt. Your waist should collapse into the floor.
• Stop sooner if you feel tension in your lower back muscles.

4) REST AND REPEAT.
Breathe in and slowly return your legs to the starting position, with
both lying straight out and one leg resting on top of the other.
• Gradually roll over so that you are resting on your other side. Repeat the exercise, stretching your other leg, to finish one set.
•Repeat the set several times until you feel your muscles begin to tire.

TIPS.
* Skating is another exercise that can tone your inner
thighs. In-line skating requires an especially vast
amount of inner thigh strength, but standard roller
skating and ice skating can be helpful, as well.

* Do not panic if your thighs touch; it’s actually normal and natural even for men. Unless you’re standing with your legs apart or wearing special pants to keep things together, do not fret. Keep a realistic body image in mind while you are
exercising; that way you don’t get discouraged.
Remember, magazines often project an unrealistic body image so keep in mind even the models get photoshopped and air brushed to death by the
magazine to give them that unrealistic characteristic. Don’t base how you want to look off
of that; it tends to lead to discouragement and throwing your hands up in the air.

THINGS YOU’LL NEED:
– Exercise mat
– Exercise ball
– Resistance band
– Ankle weight

 

4- Maintaining a healthy Lifestyle

Think you’re leading a healthy lifestyle? Oh, you’ve heard this one before? It’s still true. Shedding bad habits and adopting healthier ones creates an abundance of benefits – not just for you, but for the people who love you and want you to stick around a long time. Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered “healthy?”

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Education

GIRAU INTERNATIONAL SCHOOL JOINS GLOBAL CELEBRATIONS FOR CHILDREN’S

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GIRAU INTERNATIONAL SCHOOL JOINS GLOBAL CELEBRATIONS FOR CHILDREN’S

 

Girau International School (GIS) has announced its participation in the worldwide celebration of Children’s Day, reaffirming its commitment to fostering and nurturing young learners.

The school emphasized that GIS is dedicated to creating a learning atmosphere that is not only educational but also filled with fun and adventure. “At Girau International School, we believe that learning should be an enjoyable experience,” the statement read. “We are committed to developing early readers and focusing on comprehensive educational development through our innovative curriculum, which is a blend of the Nigerian and British educational systems.”

As part of its dedication to academic excellence, GIS allocates specific reading times during which students engage in phonics, fluency, vocabulary development, and key reading strategies to enhance their comprehension skills. This structured approach ensures that children not only learn to read but also develop a lifelong love for reading.

Additionally, GIS offers top-notch sporting and extracurricular facilities, providing students with opportunities to explore their interests beyond the classroom. “Our motto, ‘Learn, Live, and Achieve,’ encapsulates our holistic approach to education,” the management stated.

As Girau International School joins the global community in celebrating Children’s Day, it remains steadfast in its mission to empower young learners, preparing them for a bright future filled with possibilities. The school remain committed in reinforcing the importance of nurturing and supporting the next generation.

GIRAU INTERNATIONAL SCHOOL JOINS GLOBAL CELEBRATIONS FOR CHILDREN’S

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Education

Nigerian Army University Biu (NAUB) Proposes Partnership with Beart & Gibson Group

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*Nigerian Army University Biu (NAUB) Proposes Partnership with Beart & Gibson Group to Empower Youth and Drive Industrial Development in Northeast Nigeria*

The Nigerian Army University Biu (NAUB) has announced a bold and strategic proposal to partner with Beart & Gibson Group, a globally recognized leader in manufacturing and engineering, to launch a large-scale empowerment and industrial development initiative targeting Nigeria’s Northeast region.
This groundbreaking collaboration was the focal point of a high-level meeting between the NAUB management and a delegation from Beart & Gibson Group, led by Dr. Shelly U. Amos, Regional Director for West Africa, and Esv. Ashem Musa Jacob, Nominee for Beart & Gibson Group.

The proposed partnership is designed to provide practical, skill-based training in several key areas crucial to modern industrial and technological development.
These include:
1. Engineering and manufacturing (including assembly and production of devices and appliances).
2. IT and digital skills Software development and cybersecurity
3. Digital marketing
4. Entrepreneurship and business planning
5. Financial literacy and startup development
6. Modern agricultural practices and agribusiness management.

Speaking on the importance of the initiative, NAUB Vice Chancellor, Professor Lawan Buratai, emphasized that the partnership represents more than just a skills program. “This partnership presents our commitment to providing students with real-world skills that align with national priorities.

It is a vital step towards the industrial realization of the Northeast,” Prof. Buratai said.

According to the proposal, the collaboration aims to enrich NAUB’s academic curriculum with industry-relevant content, enhance graduate employability, and foster sustainable economic growth across the region. The long-term vision is to transform the Northeast into a hub for industrial innovation, youth empowerment, and entrepreneurship.

If approved and implemented, the NAUB-Beart & Gibson partnership could become a model for strategic academia-industry collaboration in Nigeria, serving as a catalyst for regional development and national progress.

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Education

Server Glitch Shatters UTME Dreams: JAMB Admits Error, 380,000 Candidates to Resit Exams 

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Server Glitch Shatters UTME Dreams: JAMB Admits Error, 380,000 Candidates to Resit Exams 

Server Glitch Shatters UTME Dreams: JAMB Admits Error, 380,000 Candidates to Resit Exams 

A devastating technical oversight and human error have forced Nigeria’s Joint Admissions and Matriculation Board (JAMB) to invalidate the 2025 UTME results of 379,997 candidates across Lagos and the South-East, sparking public outrage, calls for resignation, and growing demand for accountability.

At an emergency technical review on Wednesday at JAMB’s Abuja headquarters, Registrar Professor Ishaq Oloyede broke down in tears as he addressed the fallout from the mishap, admitting that the problem stemmed from the incomplete deployment of a critical server update—a mistake that severely distorted results for nearly 400,000 candidates in 157 exam centres.

“This incident was neither a system failure nor administrative manipulation, but an outright human error,” the board declared.

According to the report presented, JAMB’s server patch—which supported new innovations in the 2025 exam—was correctly implemented in the Kaduna (KAD) server cluster but not deployed to the Lagos (LAG) cluster, which services Lagos and the entire South-East. The result: a massive answer validation mismatch that rendered scores invalid.

A collaborative review with Educare Technical Team, JAMB’s independent IT partner, revealed that over 14,000 logs from affected centres displayed severe inconsistencies, with audit trails confirming systemic malfunction—not student failure.

The fallout is massive:

  • 65 centres (206,610 candidates) affected in Lagos

  • 92 centres (173,387 candidates) affected in the South-East

  • 379,997 total candidates to resit the UTME, starting Friday, May 16

The registrar stated affected students will receive SMS notifications to their registered numbers. He took full responsibility, stating:

“Please. Thank you. I am sorry. These are not just words—I accept full responsibility.”

Public Reactions: Resignation Calls Mount

Despite Oloyede’s emotional apology, pressure is building. On social media, Nigerians are calling for his resignation:

  • @jacobsule: “Oloyede should step aside immediately for an independent investigation.”

  • @MrGatsby: “Oloyede should please resign. This is disgraceful.”

  • @abolajijnr: “Someone has died over this. He should be in jail already.”

Parents Demand Clarity on Withheld Results

The scandal deepened as parents of under-16 candidates decried JAMB’s refusal to release their children’s results.

“Why traumatize these children? They wrote the exams, let them see their scores!” cried Mrs. Abiodun Ashimolowo.

The Parents Teachers Association of Nigeria (PTA) praised JAMB’s transparency but demanded a full list of affected candidates and more clarity on the exact technical failures.

“Were these computer bugs or personnel errors? We want full transparency,” said PTA President Danjuma Haruka.

As nearly 400,000 students prepare to retake one of Nigeria’s most critical exams, the credibility of JAMB hangs in the balance. While Oloyede’s emotional apology has earned some praise for transparency, others insist only full accountability and reform will restore trust in the system.

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