Benefits of Squats for back pain

Squats exercise relieved my back pains!

Squats have quite a number of benefits and can be performed as part of one's regular exercise.

I have experienced a lot of lower back aches for the past 2 years to mention. This has been a result of sitting in office chairs for long hours with limited movements in the just recent Covid Work from Home times. Well, yes, it has been fun working within the confines of your house, but wait, are you doing anything about your evening and morning walks that was just kinda cut short in a  way?

Key to first note is that lower back pain poses difficulties in:

• Bending and body balancing
• lifting heavy weight
• Breastfeeding
• Walking long distance
• Dance moves

However with regular practice, one can relieve his/herself from such tragedy by committing to daily squats.

Within my 15mins exercise time, I carry out 20 squats, on a daily, monthly basis. 2 months down the line I can easily squat without any lower back pain.

Squats strengthen your lower body, targeting your glutes and other muscles like the Hamstrings and the hip muscles.

Exercising squats along with other body exercises such lunges, runs, and back and front kicks as a morning routine has given me great relief that I can smile about, and so you can.

Health benefits are not for the faint-hearted, commitment is fundamental for one to achieve success. It is never too late, JUST START!

Squats help;

• Improve Flexibility
• Keeps bones and muscles firm
• Shape your legs and butt as it targets the glutes and inner thighs muscles
• It helps one feel and look good.
• Burn calories fast

And lastly, it gives you that sassy look! Rejuvenated skin! and a Youthful smile!😜

Watch out for a video on how to carry out squats soon.

Comment/Like for more.

Save or Slave?

Part 2. Save or Slave? Tips on Managing personal finances and friendship

A pair of boxer only cost Kshs.300bob and you are taking her on a date for Kshs.2,000
#PutYourPrioritiesRight!

Overview

Managing personal finances is not taught in schools. Budgeting within your income is a dilemma for most young people who are trying to build their future to achieve the so-called financial independence. There is a struggle between saving money and keeping friends. Not until this situation gets to a stalemate, you will never realize that you are only a slave in the name of being in the ‘mix’ of friends. If you cannot account for how you spend your money, other people will always be there to ‘help’ you budget for it. This, therefore, triggers the question; ‘Are you saving or being enslaved?’

1.      Know  where your money goes

Ensure that what you spend does not exceed your income in any way. Budget within your income. Do not entertain friends at the cost of your savings. Have a working budget before you spend luxuriously. This brings the issue of self-worth. Not that it is important to take care of yourself regarding your diet, shelter, clothing and other essential needs. Some people resort to making others live in paradise while they are languishing in a grass-thatched house in the middle of a desert. This shows how much a slave you are while making others your master. Let your monthly expenses be as small as you can and save for tomorrow. Do not struggle to buy a posh apartment while you cannot afford security details. Keep your finances and soon you will purchase the luxurious apartments before you even realize it.

2.      Be sincere

Always be honest with your friends. Real friends will never abandon you just because you cannot afford to dine with them at a five-star restaurant. Instead, they can be flexible to incorporate you into their plans. Do not struggle to strain your budget to fit into friends plans yet you do not know how much their paycheck reads. Be yourself!

3.      Do not assume you can afford things that will only lead to debts

Live within your limits. Probably your friend recently purchased a luxurious car or apartments then you sheepishly follow the trend. You will soon resemble a seasonal river, and it will be worse than terrible knowing that no rains are falling soon. Remember that some people may be sacrificing much than you can imagine. They could be willing to go to those extremes for a while in the name of saving for that first class car. Some may have landed well-paying jobs and would not feel the pinch in unleashing a new brand of their dream cars. Therefore, do not assume that you can afford it in a snap without proper planning.

4.      Save to spend

Finally, if you want to manage better your personal finances, always save for what you plan to do in the next few months or years. You may be having a project to carry out with your friends, yet you may not have enough finances now. In such a case, do not just turn down their plans if it is something that will be of good to your life or investments. The best way to approach such a situation is to start saving before that day comes. However, be sure to benefit from what you are saving from lest it be a sinking ship.

In conclusion, the only way to save your money is by first defining your priorities and budgeting well. Avoid entertaining friends who will only ‘help you manage your money’ without caring about your well-being. True friends never quite no matter the circumstance!

Financial Freedom Series

Episode 1. Stages of Financial Independence

 (I am compelled to ink down these series amidst realizing my dreams and managing life experiences coming my way. It is a series that will help youths who are trapped inside the ‘prison of their mind’ to regain their consciousness and put on the attitude of success. ‘Attitude makes the difference between success and failure’-John C. Maxwell. )

PASTOR OFFIROS MESSAGE ON RELATIONSHIPS

President Uhuru Kenyatta's Cabinet Reshuffles

photo by:Nation.co.ke

President Uhuru Kenyatta’s cabinet shake-Up,expands state departments

War on Graft has steadily become more rampant in Kenya today. A good number of Cabinet Secretaries have been suspended due to corruption allegations, the recent case being the Cabinet Secretary for Devolution and Planning, Mrs. Anne Waiguru.  

Following the Tuesday, 24th 2015 cabinet reshuffle by President Uhuru Kenyatta, five CS were axed and two MPs nominated. The replaced Cabinet Secretaries were as follows; Mrs. Charity Ngilu (Lands), Engineer Michael Kamau (Transport), Felix Koskei (Agriculture), Kazungu Kambi (Labour) and Davies Chirchir (Energy) who were all facing graft charges.

Talking of graft being on the rise in Kenya, Pope Francis who is much anticipated to be in the country this evening is also expected to touch on the subject. This however shall come after his speech on climate change which he is passionate about. This comes after the US presidents tour to Kenya in July. President Barack Obama also gave a speech on corrupt leadership in Kenya, therefore making it a real issue to Kenyans and their economic development.

Coming back to the Tuesday reshuffle, among those lined up to replace them are two sitting MPs. The President last night nominated Kericho Senator Charles Keter and Malindi MP Dan Kazungu as Energy and Mining Cabinet Secretaries respectively.

Other changes were as listed below:

CABINET SECRETARIES

11.      Mining - Dan Kazungu

22.    Environment - Prof Judy W Wakhungu

33.      Devolution & Planning - Mwangi Kiunjuri

44.      Water & Irrigation - Eugene Wamalwa

55.      Finance – National Treasury - Henry K Rotich

66.      Sports Arts & Culture - Dr Hassan Wario Arero

77.      Education - Dr Fred Okengo Matiangi

88.      Transport & Infrastructure - James Macharia

99.      Agriculture - Willy Bett

110.  Interior - Gen (Rtd) Joseph K Nkaissery

111.  Foreign Affairs - Amb Amina Mohamed

112.  Public Service Youth & Gender Affairs - Sicily Kanini Kariuki

113.  Tourism - Najib Balala

114.  Energy & Petroleum - Charles Keter

115.  Health - Dr Cleopa Kilonzo Mailu

116.  Labour & EAC Affairs - Phylis J K Kandie

117.  Defence - Amb Dr Raychelle Awuor Omamo

118.  Lands - Prof Jacob T Kaimenyi

119.  Industrialization - Adan Mohamed

220.  ICT - Joe Mucheru

221.  Attorney General - Prof Dr Githu Muigai

PRINCIPAL SECRETARIES

11.      Agriculture- Richard Lesiyampe

22.      Arts, Culture - Joe Okudo

33.      Basic Education - Dr Belio Kipsang

44.      Broadcasting & Telecommunications - Sammy Itemere

55.      Cooperatives - Ali Noor Ismail

66.      Correctional Services - Micah Powon

77.      Defence - Amb Peter K Kaberia

88.      Devolution - Mwanamaka Mabruki

99.      EAC Integration - Betty Chemutai Maina

110.  Energy - Eng Joseph Njoroge

111.  Environment - Charles Sunkuli

112.  Fisheries - Prof Ntiba Micheni

113.  Interior - Eng Karanja Kibicho

114.  Youth and Public Service - Lilian Omollo

115.  Health - Nicholas Muraguri

116.  Housing & Urban Development - Aidah Munano

117.  ICT & Innovation - Victor Kyalo

118.  Industry & Enterprise Development - Julius Korir

119.  Infrastructure - John Musonik

220.  Foreign - Dr Amb Monica Juma

221.  International Trade - Dr Chris Kiptoo

222.  Irrigation - Patrick Nduati Mwangi

223.  Labour - Khadija Kassachoom

224.  Lands - Mariam El Maawy

225.  Livestock - Dr Andrew K Tuimur

226.  Maritime Commerce - Nancy Karigithu

227.  Mining - Dr Mohammed Ibrahim Mahmud

228.  National Treasury - Kamau Thugge

229.  National Water Services - Fred Sigor

330.  Natural Resources - Dr Margaret Mwakima

331.  Petroleum - Andrew Kamau Nganga

332.  Planning & Statistics - Saitoti Torome

333.  Public Works - Dr Paul Maringa Mwangi

334.  Social Security & Services - Susan Mochache

335.  Special Programmes - Josepheta Mukobe

336.  Sports Development - Richard Ekai

337.  Tourism - Fatuma Hersi

338.  Transport - Wilson Nyakera Irungu

339.  University (Higher) Education - Prof Colleta Suda

440.  Vocational & Technical Training - Dr Dinah Jerotich Mwinzi

441.  Gender Affairs - Zeinab W Hussein

His Excellency,Hon.Uhuru Kenyatta.

Not unless somebody talks to him in his language, two words,

TEACHERS… STRIKE will forever be friends,

 And will live happily ever after!

Owing to the current situation of the ongoing teachers strike, pupils have wasted two weeks of their study time, this being the third week. This is not just total injustice to children but also webbing the future of this country.  Our own parents have decided to act mud to the extent of up-down throwing their behinds on camera in the name of a Demo’? This is not just so shameful but rather perversion, an abomination to an African woman! If this must be the way to call for salary increase then I beseech the African woman to tie a ‘lesso’ on the waist as opposed to the ‘naked’ long pants.

 I am left wondering how on earth am I supposed to perceive my CRE teacher who teaches morals after such crazy dances! Women teachers running and jumping here and there without caring about their ‘flexible movables’! Ooh no! Let men act rough and women remain gentle, keep your flexi-personals intact. It bores the eyes! You will make us develop wrinkles before we grow old. Watching a fellow women acting like a 2-months old kitten???

KNUT and KUPPET fraternity should plan their strikes well, allocating roles appropriately, I would suggest so. Demos’ are not bad but the ‘sarakasi’ (dance) involved in it should also leave the public wanting to see you again anywhere on planet earth.

A good leader can engage in a debate frankly and thoroughly, knowing that at the end he and the other side must be closer, and thus emerge stronger. You don’t have that idea when you are arrogant, superficial, and uninformed-Nelson Mandela.

His Excellency Mr. President, this are the times when your qualities and Principles as a leader should be outstanding. A call to test. Peace is not just the absence of war but rather ensuring that you triumph through it. Wading on it just like a ‘Bata’ (duck) does in water to reach the other end fast only stirs up feelings.

Perhaps Mr. President remained silent on the issue of salary increment due to the kind of approach on him. Maybe it could be ‘a non-issue’ .To all the stakeholders and the public, know that if you talk to a man in a language he understands, that goes to his head. If you talk to him in his language, that goes to his heart. Therefore, not unless somebody talks to him in his language, then the two words, TEACHERS… STRIKE will forever be friends and will live happily ever after.  

By ginny grace,

For critical minds.

July 18 is International Mandela Day. Therefore, today's quote focuses on Mandela's famous quotes. Keep them coming...
“Lead from the back — and let others believe they are in front.”
― Nelson Mandela
A leader. . .is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind.”
― Nelson Mandela, Long Walk to Freedom
#SOTNKe