Education
Staying Fit with Vicky : HOW TO GET RID OF INNER THIGH FAT
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?”
FAB Luxury Court Sets A Rare Benchmark For Excellence In Africa
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Edukate Africa holds summit to tackle funding barrier in education
By Ifeoma Ikem
Edukate Africa, an edu-fintech platform is set to host the Disrupt Education Summit Africa (Disrupt ED) aimed at tackling funding barriers, skills gaps and curriculum mismatch in Nigeria’s education system.
The Director of Edukate Africa, Francis Omorojie who disclosed this to newsmen explained that the initiative was driven by the high rate of school dropouts linked largely to financial constraints, particularly at the higher institution
Omorojie said the summit scheduled for January 29 at the University of Lagos will bring together government officials, universities, financial institutions, private sector players and philanthropies to rethink education financing and prepare young Nigerians for the realities of today’s digital workforce.
He said that more than 50 percent of students who drop out of higher institutions do so because they cannot afford tuition and related costs, a situation he described as a major contributor to unemployment, brain drain and irregular migration.
“Africa’s youthful population could either become an economic advantage or a liability, depending on how well education and talent development are managed.
“Education is a fundamental need, but financial exclusion has continued to shut out many promising young people. When students drop out, it feeds unemployment and social instability.
“Our mission is to build innovative and sustainable financial models that keep young Africans in school and help them become productive,” he said.
He noted that Edukate Africa is deploying blended financing solutions that include tuition guarantees, technology driven scholarship platforms, gig and remote work opportunities for students, and partnerships with universities and philanthropies to establish endowment and alumni funds.
He said that the platform pays tuition directly to institutions after verifying students’ admission and academic records, ensuring transparency and accountability for donors.
“The summit would focus on aligning education with the fast changing nature of work, driven by digital transformation, artificial intelligence and emerging technologies as any university curricula are lagging behind workplace realities, leaving graduates ill prepared for employment.
“There is a clear disconnect between what students are taught and what employers need. This summit will create a roundtable where government, academia and the private sector can agree on the skills required for today’s economy and how to integrate them into learning.
“It will also examine education financing models, including how banks and financial institutions can design student friendly funding products, and how existing initiatives such as the Nigeria Education Loan Fund can be strengthened and scaled.’’
Omorojie added that Edukate Africa would use the summit to launch the CommUniversity Endowment Fund, a community led investment fund designed to generate sustainable returns that will be used to sponsor vulnerable students and support young entrepreneurs.
Unlike traditional grant models, he said the fund would invest in revenue generating businesses, with dividends channeled into education support and seed funding for student led startups.
He said the initiative would also promote innovation through activities such as Pitch My Dissertation, Africathon and inter university debates, encouraging students to turn academic research into commercial solutions and job creating ventures.
According to him, over 1,000 students and recent graduates are expected at the summit, with a partners’ pavilion providing employers and organisations direct access to top talent.
He added that Edukate Africa has already supported students in Nigeria, the United Kingdom and Uganda to complete their education, in some cases with relatively small amounts that made the difference between graduation and dropping out.
He said that the ultimate goal is to move beyond access to education and ensure that young people graduate with relevant skills, funding support and pathways into employment or entrepreneurship, thereby contributing meaningfully to Nigeria’s economic development.
Also speaking, Tosin Adebisi, Co-Founder of Edukate Africa said the Disrupt ED Summit was designed as a disruptive and transformative convergence that would move beyond familiar conversations to practical collaboration.
Adebisi said the summit was built around a new framework called Communiversity, which seeks to integrate universities, policymakers, industry, the third sector and students into a single ecosystem.
“Rather than everyone working in silos, Communiversity brings together policymakers, universities, industry and civil society, with students at the centre, to address access to education, the future of work and Africa’s competitiveness.
“Communiversity model would leverage alumni networks, high net worth individuals and diaspora support to unlock sustainable funding for universities.
“The summit is being organised in partnership with the University of Lagos and the University of Birmingham, with support from the Federal Ministry of Education.’’
The dignitaries that would grace the occasion include, Minister of Education, Dr Tunji Alausa; the Provost and Vice Principal of the University of Birmingham, Professor Nick, the Chief Operating Officer of Semicolon Africa, Ms Ashley Immanuel; and the Chief Executive Officer of Sterling One Foundation, Mrs Olapeju Ibikwe
FCAIB is set to launch degree programmes in partnership with FUNAAB
IBADAN, OYO STATE, NIGERIA – In a groundbreaking move, the Federal University of Agriculture, Abeokuta (FUNAAB) has given the green light for the introduction of two innovative degree programmes at the Federal College of Agriculture, Ibadan (FCAIB), set to kick off in the 2025/2026 academic session.
According to an official release e-signed and made available to the media by Mrs. Wilson Oyekemi, Head of the Public Relations Unit of the institution, the newly approved programmes are B.Sc. (Home Science and Management) and B.Agric. (Agricultural Science).
As stated, the next academic session will witness the official commencement of both degree programmes, which constitutes a major breakthrough in the College’s academic development.
Established in 1921, the Federal College of Agriculture, Ibadan (FCAIB), originally known as the School of Agriculture, proudly stands as Nigeria’s and West Africa’s first agricultural institution, with a long and storied history.
The College’s roots trace further back to 1899, when Moor Plantation, Ibadan was established as a model farm to promote rubber cultivation and general agricultural improvement.
By 1905, the station evolved into an experimental research centre, focusing primarily on cotton production and other key agricultural studies.
The formal establishment of the School of Agriculture in 1921 marked the beginning of structured agricultural education in Nigeria.
Following the regionalization of education in 1954, the school relocated to its present site – where it has since grown into a formidable centre of agricultural learning and innovation.
Over the past century, the Federal College of Agriculture, Ibadan, has consistently upheld its mission of contributing to Nigeria’s agricultural development through qualitative education, skills acquisition, and the production of middle-level manpower for the agricultural sector.
The institution remains committed to empowering students with practical, hands-on skills and modern knowledge tailored to meet the evolving needs of agribusiness and food production in the 21st century.
Becoming Nigeria’s Premier Agricultural Institution, FCAIB envisions becoming the foremost agricultural education institution in Nigeria’s tertiary education system – a vision strengthened by its continued academic expansion and infastructural growth.
With over 100 years of continuous service, the Federal College of Agriculture, Ibadan has built a strong reputation as a leader in agricultural education, training, and research across the subregion.
The College currently offers a wide range of National Diploma (ND) and Higher National Diploma (HND) programmes across several disciplines, including:
National Diploma Programmes:
– Agricultural and Bio-Environmental Engineering Technology
– Agricultural Technology
– Home and Rural Economics
– Horticultural Technology
– Cooperative Economics and Management
– Science Laboratory Technology (SLT)
– Computer Science
– Food Technology
– Office Management Technology
– Library and information Science
– Multimedia Technology
– Organic Agricultural Technology
Higher National Diploma Programmes:
– Agricultural and Bio-Environmental Engineering Technology (Farm Power/Post-Harvest Technology/Soil & Water options)
– Agricultural Extension and Management
– Animal Production Technology
– Crop Production Technology
– Horticultural Technology
– Agribusiness Management
– Pest Management Technology
– Science Laboratory Technology (Microbiology Option)
These programmes are designed to blend theory with practical field experience, ensuring graduates are job-ready and self-reliant in the agricultural sector.
Beyond academic instruction, FCAIB maintains a strong emphasis on research and development, particularly in areas that directly impact food production and sustainable agricultural practices.
Recent infrastructural developments at the institution included the establishment of a Meteorological Centre, a Garri Processing Plant and an Oil Palm Processing Unit, all aimed at enhancing research, student training, and community impact.
The 9th and current Provost who doubled as the 28th Head of the 105 year-old Federal College of Agriculture, Ibadan, Prof. Jonathan Jeremiah Atungwu, a distinguished Nigerian academic Professor of Plant Nematology and an expert in Organic Agriculture and Biopesticides development with
research focus on non-chemical crop protection options, remained a focused and visionary leader.
He is Certified locally and internationally with enviable credentials, some of which include but not limited to:
– Over 100 publications in reputable outlets
– Expertise in Organic Agriculture and Biopesticides development.
– A team player with demonstrated leadership skills and experience in various capacities: Past Dean (COLPLANT) in FUNAAB and LASU, President of several professional societies.
– Membership and leadership in international and local organizations, such as ISOFAR, ISPP, NSPP, NISOP, ADAN and many more.
Prof. Atungwu is a renowned mentor for the upcoming agricultural scientists, teachers, agropreneurs, and youths.
He is happily married, and blessed with pleasant, hardworking, and disciplined children.
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