7 Ways to Push Yourself Harder (and Torch Calories) During a Workout

Fitness is a mental game of getting over ruts and reaching your goals. These seven tips will help you run the extra mile, beat your previous record, or squeeze in that last pull-up.

1. Trick your mind

man working out

It really is mind over matter.

If you thought all it took to get in a good workout was participation from your physical body, you’re wrong. Your mind has more power than most people think. It tells the body what to do and what not to do. Often, your brain pulls you back when your body can do and take on more. However, by incrementally pushing past your perceived maximal level in training, you can teach your brain to give the body the chance to go harder.

2. Stop counting

Man running and checking watch

Focus on pushing yourself past your set number of reps.

Far too often, people determine that they’re only able to complete a certain number of reps, so they meet that goal, then stop. This habit of counting out your reps limits you from pushing past that predetermined number to reach your maximum. Push yourself until you’re so fatigued you want to stop and then squeeze in a couple more.

3. Set an overall goal

a tired man after a workout

Set and stick to your goal.

Determine a specific goal you’re trying to accomplish in your fitness journey. It may be reaching a certain body fat percentage, running a marathon, or losing a set amount of weight. Visualize yourself attaining this goal and think about how you’ll feel when you finally achieve it. Whenever you want to quit or cheat in a workout, bring yourself back to this goal and keep going.

4. Find a mantra

Woman turning on music before running

Pick a mantra that really works for you.

Find your own mantra that keeps you moving when all you want to do is stop. Keep it short and sweet, but make sure it’s natural and resonates with you. From “one more, one more” to the Little Engine’s “I think I can, I think I can.” Find something that will keep you moving and motivated. Repeat it in your head when all you want to do is give up.

5. Limit rest time

Man stretching after running

Keep track of your breaks.

It’s easy to bust out a hard set and then spend the next five minutes getting water and checking your phone. Beat this time waster by setting a stopwatch or timer to ensure you keep your breaks short. For muscular endurance, Men’s Fitness recommends a 30 to 45-second rest between sets. If you’re doing high-intensity interval training, keeping your rest periods short will give you better results.

6. Turn up the tunes

man working out

Put together a killer playlist.

Keep your gym playlist upbeat and don’t be afraid to turn up the volume. One study found that playing fast, loud music enhanced exercise performance. Keep your favorite song on standby for that moment when you need a little something to keep you going.

7. Plan the workout

fit young woman doing the butterfly stretch

Plan what you’ll be doing during your workout.

In addition to establishing an overall fitness goal, you’ll need to create a plan for every time you exercise. Fitness shouldn’t be random. Pull workouts off the internet, talk to a trainer, or ask your friends for ideas. When you walk into the gym or hop on your bike, you should already have a goal for the workout and a plan for how you’re going to achieve it.


Arsene Wenger walks out of interview after Arsenal’s loss at Tottenham

Arsenal manager Arsene Wenger walked out of his post-match interview with Sky Sports following the Gunners’ 2-0 defeat at Tottenham on Sunday.

Arsenal’s loss to Spurs means their north London rivals will finish above Wenger’s side for the first time in the Premier League since 1995.

Arsenal remain in sixth and are six points behind fourth-placed Manchester City and, in his post-match interview with Sky Sports‘ Patrick Davison, Wenger walked out before the final question could be put him.

Tottenham 2-0 Arsenal

However, in the interview, the Arsenal manager insisted his team’s achievements should not be compared to Tottenham’s.

“Well done to them, but when you start a championship, the target is not to finish above Spurs – it’s to win the championship,” he said post-match.

Eric Dier and Kieran Gibbs battle for possession

“The biggest disappointment for us is to not be in the fight, at this period of the season, for the championship.

“In 20 years, it’s happened once.

“Mathematically, it has to happen once and we are not happy with it, but we as well have to accept that we cannot compare ourselves to Spurs, it’s compared to where we want to be and what we did.

“Let’s fight until the end and not make conclusions to just compare to Spurs today.”

Wenger says that his team’s defeat was down mainly to a lack of confidence as opposed to ability.

“They were sharper than us physically today and we had problems to play,” he added. “We were a bit too restricted in our game. We didn’t play with enough freedom, that favoured Spurs.

“At the moment, we are not completely back to the level of confidence that you need to play with freedom.”

Harry Kane scored Tottenham's second from the penalty spot


Olamide, D’banj, Adekunle Gold Spotted At The Houston Airport For The Music Fest

Some Nigerian artists on the lineup for the ‘One Africa Music Fest, Houston Invasion’ have stormed Houston ahead of the concert on Saturday.

D’banj, Olamide and Adekunle Gold were spotted at the airport. Others include Ubi Franklin, Hypeman Jimmie, Celebrity stylist Swanky Jerry among others.
The Baddo himself killed it in Ankara.


Davido Welcomed By Beautiful Ladies At Chicago Airport(photo,video)

Education Job/Vacancies News

NNPC / ADDAX Scholarships for 2017/2018 [See Details]

NNPC / ADDAX Scholarships for  (100L) which is a Tertiary Institutions National Merit Scholarship Awards Scheme, invites qualified candidates for its  National Merit Tertiary Institutions Scholarship Awards Scheme.

General Eligibility for the  NNPC / ADDAX Scholarship Awards:

  • Must be a Nigerian.
  • Must be a registered, full-time 100 level undergraduate in any Nigerian Tertiary Institution.
  • Must have 5 ’0′ level credit passes in one sitting including English Language and Mathematics.

How To Apply for the NNPC / ADDAX  Scholarships
To qualify for consideration, applicants MUST submit an application with the following information:

  • Surname.
  • Other Names.
  • Sex.
  • Functional E-mail address and phone number.

Scanned copies of original: 

  • Admission letter into institution with information on course of study, year of entry and duration.
  • SSCE/GCE O’Level Certificate.
  • Evidence of State of Origin / Local Government.
  • School ID card or National ID or Driver’s Licence or International passport.

Submission of Application:
Applications are usually sent to emails designated below when it commences.

Important Note:

  • Applications for the scholarship award without all the credentials stated above will be rejected.
  • Any candidate currently a beneficiary of a Scholarship of any kind Is not eligible to apply.
  • Dependants of employees of Addax are not eligible to apply.

NNPC/ADDAX Scholarship Aptitude test venues

Applicants must indicate their preferred center for the test

Centers are

1. Abuja

2. Lagos

3. Owerri

4. Port Harcourt

Goodluck in your Application….


Manchester United’s Jose Mourinho is the best in the business, according to Paul Merson.

Manchester United boss Jose Mourinho is the best manager in the world in terms of setting his team up to get results, according to Arsenal legend Paul Merson.

The Portuguese tactician has come under fire from some quarters for an overly negative approach to United’s midweek derby match against Manchester City, where they had 31% possession and seemed happy to settle for the 0-0 draw.

That was United’s lowest ever possession count in the Premier League era, but Merson has defended the Red Devils boss for making his teams so hard to beat.

Arsenal legend: Mourinho does this better than any other manager

‘Man United are very good at what they do,’ Merson told Sky Sports. ‘He’s the best in the business in my opinion, Mourinho.

‘When he sets up a team to get a result, it’s very rare they don’t get that result.

‘That’s what it is. They made it very difficult and they didn’t have many clear-cut chances. They defended very, very well.’

Mourinho’s side remain out of the top four at the moment and look increasingly like they’ll need to win the Europa League to qualify for next season’s Champions League.


‘I’m very lucky’ – Ancelotti thanks Bayern Munich ‘family’ after securing Bundesliga title

Carlo Ancelotti thanked his Bayern Munich “family” after the club sealed their fifth successive Bundesliga crown with an emphatic 6-0 win over Wolfsburg.

RB Leipzig’s goalless draw against lowly Ingolstadt earlier on Saturday left the door ajar for Bayern to retain their title, and it was all but secured when David Alaba’s stunning free-kick and a Robert Lewandowski brace put them 3-0 up at half-time.

Second-half goals from Arjen Robben, Thomas Muller and Joshua Kimmich added further gloss to the victory, ensuring Ancelotti became the first coach to win the national championship in four of Europe’s top five leagues following success at AC Milan, Chelsea and Paris Saint-Germain.

Image result for bayern munich celebrating 2017 bundesliga

It will also go some way to easing the disappointment of Bayern’s recent DFB-Pokal and Champions League exits.

“I’m really happy. I’m lucky to be at this fantastic club with brilliant players and fans,” the Italian said.

“I have such strong support from [Karl-Heinz] Rummenigge and all at the club. That is so important for a manager. I’m very lucky.

“I feel that this club is a family and I am in this family.

“The motivation was really high today. Of course, the last two weeks were difficult but we used it as motivation. We can really enjoy this moment.

“We can do better. We could have been luckier in some situations in the Champions League and Pokal. We can learn from this and be better next season.”


Anthony Joshua: The World Heavy Weight Champion

Anthony Joshua wins!
Anthony Joshua has become the unified heavyweight champion of the world by adding the WBA belt to his IBF title with an 11th-round stoppage of Wladimir Klitschko at Wembley Stadium.

The 27-year-old Briton was knocked down in the sixth round but showed determination to bounce back and twice had Klitschko on the canvas in the penultimate round before the referee stepped in.

Celebrity News

Davido And Wizkid Are The Kings Of Nigerian Music-CDQ

Nigerian indigenous rapper, Sodiq Abubakar Yusuf, popularly known by his stage name ‘CDQ’, is one Nigerian entertainer who rarely follows the bandwagon. Though simple, humble and receptive, he is not the type who associates with every Tom, Dick and Harry in the music industry. Since his break into the limelight, Showtime’s careful observation and investigation has revealed that though the music industry requires that an artiste frolics with industry mates at all levels, CDQ is a non-conformist to this principle.

In an exclusive chat with Showtime, he spoke on why he hardly associates with just everybody in the music industry, naming Wizkid and Davido kings of the music industry. “There has to be this chemistry, and what will generate that chemistry is the ‘dopeness’, few are the kind of artistes I’ve had to work with in Nigeria. Like recently, I shot a video with Davido, I already have one with Wizkid, those are like the two main Lions we have in Nigeria. I’ve one with Banky W also, which actually means he is a very skilled artiste in the RnB genre. For the Indomie rapper, he must see something very unique in a fellow artiste before deciding to collaborate on a song with him/her. “Before I do anything with you I need to certify that you’re very good. When I listen to good music, irrespective of the kind of language you used to do it, music is a universal language, it doesn’t matter if it’s Igbo or Hausa, when I listen to the delivery, the kind of sound, I’ll know if it’s good music.” He declared plans for his debut concert scheduled to hold in December. “I’m actually working on organizing a ‘Woss’ concert by December, but I’m starting from my hometown which is Ilorin. After that I’ll decide on what next I want to do”, he revealed.


Jurgen Klopp hits back at Jose Mourinho’s ‘unfair fight’ complaint

Liverpool boss Jurgen Klopp says Manchester United have enough depth that Jose Mourinho shouldn’t be complaining of an “unfair fight” for the top four because of their fixture congestion.

United, Liverpool, Manchester City and Arsenal are all fighting to finish in the top four alongside title contenders Chelsea and Tottenham, but after United’s goalless draw with City on Thursday, Mourinho claimed that his side’s busy slate made for an unlevel playing field.

“I think 18 more matches played than Liverpool,” Mourinho said of this team’s fixtures, though the reality is 13 games more than Liverpool.

“Eighteen more matches is like half of a Premier League almost. Eighteen matches are many miles in the players’ legs. So if you can say that, it is an unfair fight.”

But while Klopp said he could understand Mourinho’s frustration as Liverpool faced similar circumstances a year ago, he also dismissed Mourinho’s argument, that United have all the resources needed to compete on multiple fronts.

Liverpool and Manchester United have clashing defensive styles, but both teams have been successful at stopping attacking moves this season.
Jurgen Klopp says Jose Mourinho’s Man United side have enough players to compete down the stretch.

“I can imagine what he means but they have played a similar season to what we had last year,” Klopp told English newspapers. “They also have a different squad, a wider squad, and with all of their injury problems they had so far they are still able to put out teams.

“And you think, ‘[Henrikh] Mkhitaryan isn’t playing? [Wayne] Rooney isn’t playing? And him, and him…’ It is different but of course it is hard.

“They have seven or eight games left — five in the Premier League, a semifinal and maybe a final — and yes that is hard, absolutely, but we had a similar situation last season, not fighting for the Champions League, unfortunately, and it’s not unfair, it is the situation.

“Nobody asked us last year how we felt about it. It doesn’t feel well but I know what he means.”