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When is best to exercise? Empty stomach or after a meal?

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Smiling young woman doing stretching exercise.

A big fitness myth that has been floating around forever is that working out on an empty stomach will help you burn more fat. It seems like everyone is spouting this myth, but today I will help and guide you on this myth.

The truth is You should always eat something before exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth once and for all.

You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to build muscle, not eat away at it!

Your body needs energy to perform at a high intensity. You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body?

Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein.

Here are a few quick, healthy snack ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.

The Bottom Line: You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout.

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Thou saith the lord, make AIG Fayoade Adegoke the new IG of police, prophet Ikuru tells Tinubu

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By Collins Nkwocha

 

 

The prophetic hall of fame, prophet Godwin Ikuru of Jehovah Eye Salvation Ministry is one of the leading prophets on the African continent, having witnessed the fulfilment of numerous stunning prophecies, prophet Ikuru is indeed God’s mouthpiece and oracle of the End time.

 

Prophet Ikuru who was on the mountain for seven days to seek the face of God has told the president of the federal republic of Nigeria, Bola Ahmed Tinubu to make AIG Fayoade Adegoke the Inspector General of police to bring the needed transformation and reform in the police ” I love this country and I will continue to love this country, it’s because I love this country that God keep giving revelations concerning the nation,God said that I should tell the president to make AIG Fayoade Adegoke the new IG of police in Nigeria because God is interested in the affairs of the police in Nigeria,as a prophet of God, I’m mandated to bring hope and restoration to people, that’s exactly what I’m doing”

 

AIG Adegoke heads the Zone 2 Headquarters in Onikan, Lagos.He is one of the police officers that has distinguished himself and shown that he has what is required to make the Nigerian police effective and efficient.

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Welcome back to Lagos, prophet applauds Tinubu

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As the president of the federal republic of Nigeria, Ahmed Bola Tinubu arrives Lagos for Yuletide, the prophet of the nation,the prophetic hall of fame, prophet Godwin Ikuru of Jehovah Eye Salvation Ministry has expressed his utmost delight in seeing the president return to Lagos,a state he resided and ruled for 8 years before he became the president.

Prophet Ikuru reiterated that the president is navigating the nation through obstacles, impediments and would ultimately make Nigeria a dream nation ” I want to officially welcome Mr.president back to Lagos, he’s a man that i love so much because he has also given so much for this nation,God will continue to bless him as he navigates the nation through this difficult period”

He urged Nigerians to keep faith with the president because his reform programmes are genuine and would ultimately be to the boon of the country

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Foundation offers free medical care to over 300 widows, orphans

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In a society where the less privileged are often overlooked, the Mercy Ogbuehi Widows & Orphans Foundation has bridged the gap by reaching out to help.

Founded by Barrister Nnenna Uchegbu, the foundation was established in honour of her late mother, Lolo Mercy Ogbuehi.

The Late Lolo Mercy Ogbuehi was a woman who embodied generosity in its purest form.

“She was accommodating, charitable, and homely,” said the foundation’s secretary, Oladipupo Uchechukwu Stephen. “She welcomed children who were not her own and ensured no one left her small buka (local restaurant) hungry.”

Her buka, situated in a remote town somewhere in Abia State, Nigeria became more than a place for meals; it was a haven for the community. Mercy’s innate ability to care for others, especially the less privileged, became the cornerstone of her daughter’s vision. Barrister Nnenna sought to expand on her mother’s acts of kindness, creating a foundation dedicated to uplifting widows, orphans, and the less privileged.

One of the foundation’s unique goals is its emphasis on empowerment through education and skill acquisition.

As Oladipupo explained, “We don’t just equip people with what to eat; we teach them how to get what to eat. It’s the essence of the proverb: Give a man a fish, and you feed him for a day. Teach him how to fish, and you feed him for a lifetime.”

Since its inception, the foundation has been running free skill acquisition programs, beginning with two classes in catering and industrial training in 2017. Today, the programs have expanded to include seven to eight fields, such as fashion design, shoemaking, hairdressing, computer literacy, and more.

Graduates of these programs are equipped not just with knowledge but with tools to jumpstart their careers. Participants in fashion design receive sewing machines, those with computer literacy are given brand-new laptops, and catering graduates are provided with essential equipment or startup funds.

“This December 19th marks our 15th graduation ceremony,” Oladipupo proudly noted. “We’ll empower widows with sewing machines and others with tools and funds to bring their skills to life.”

Over the past seven years, the foundation has grown into a hub of opportunity for many. Its focus on sustainability ensures that participants not only acquire skills but also build livelihoods that last.

The foundation also caters to the younger generation through its annual summer coaching programs. These sessions are open to orphans and children from the community, offering educational support that goes beyond the classroom. “This is not just for children within the foundation but for all children in the community,” Oladipupo emphasized.

Beyond education and skills training, the foundation recognizes the importance of healthcare for the less privileged. Friday Ogbuehi, the foundation’s director and brother to Barrister Nnenna, noted their impactful medical outreach programs.

“Our medical outreach aims to attend to about 350 beneficiaries, primarily widows and orphans,” Friday shared. These outreaches offer services like pulse, blood pressure, and blood sugar monitoring, as well as massages, dental care, and free medications. “We ensure that every participant leaves healthier and more informed about their well-being.”

What began as a small gesture of kindness in a local buka has grown into a robust foundation impacting lives in numerous ways. The foundation not only supports immediate needs but also builds a future for the underprivileged through empowerment and education.

“Through the foundation, we are honouring my mother’s legacy by creating a lasting impact,” said Friday.

The “Graduation/Christmas Party for the newly trained Widows and Orphans is scheduled for the 19th of December 2024.

The 2024 Children’s Christmas Party was held on Saturday 14th of December. The event began with a prayer session for the Children and later lots of fun as the DJ played music for the children to dance. The children also played games and received gift packs from the Foundation.

One of the high points of the December programs was the “Shop 4 Free” held on Tuesday 17th of December 2024. All the Widows, Orphans, and other less privileged members of the community were given access to shop without paying a dime. Available wear, shoes, sandals, fabrics, clothing, kitchen utensils, etc.

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