""The Adidas smart run watch has been the worst purchase I made this year and in my opinion should be recalled. A friend and I bought one each for the Cape Town Two Oceans marathon in April 2014. It was the most expensive one on offer and we got teased to no end by all the other members of our running club who bought competing products at half the price but I was attracted by what looked like really exciting features advertised, especially the pace and heart rate measurements. The device worked on race day but since then its been a complete disaster with one issue after the other.

In the last few months of conscious practice of DISCIPLINE, I have realized that DISCIPLINE DELIVERS GREAT RESULTS!

Every one of us is born with specific natural gifts and skills!

DISCIPLINE helps us discover and engage our natural God given gifts and skills

DISCIPLINE helps every man & woman polish his/her natural God given gifts and skills.

DISCIPLINE Helps us attain originality and authenticity

DISCIPLINE activates the POWER of conditioning and action

DISCIPLINE inspires daily miracles

DISCIPLINE is a Master Builder

DISCIPLINE subjects feelings and emotions

DISCIPLINE Cultivates and Prunes

DISCIPLINE is RESPONSIBILITY

DISCIPLINE is FOCUS

DISCIPLINE kills procrastination

DISCIPLINE is EXECUTION

DISCIPLINE makes you Effective

DISCIPLINE saves and creates TIME

BE DISCIPLINED TODAY!

DISCIPLINE gets you to wake up  early to COMMAND your morning and take CHARGE of your day SPIRITUALLY; EMOTIONALLY AND PHYSICALLY!

Have a good one and God bless. Ebele hope you feel better! You are a real tough Warrio-let!


By The Force

• Always face oncoming traffic when running.  The only exception is if you stay STRICTLY on the curb.
• Stay as close to the curb as possible, no matter how isolated the road is (eg behind Avalon).  
• You can allow your mind to wonder but your eyes must be firmly on the road ahead and/or runner in front of you.
• Because we mostly run against traffic, the most dangerous time is when the road bends to the left.  It’s a blind spot for both driver and runner.  We MUST be in a single file, and 3-4 paces behind each other to give adequate reaction time, in case of a need to suddenly change direction. 
• The lead runner will raise his arm to indicate single file.  This message must be passed down the line as a considerable gap may have been created.

Hormone #1 -- The Internal Fountain of Youth

This hormone is ground zero for your body's ability to repair itself from daily wear and tear -- I am talking about human growth hormone or HGH.

No wonder its nickname is the "youth" hormone -- it helps you burn fat, shape muscle, strengthen joints, build strong bones, make skin tight, smooth and radiant and heals damaged tissue.

But the less HGH you have, the MORE your body composition is made up of fat and the LESS it is made up of muscle -- NOT what you want at any age.

Unfortunately, by the time you turn 35, levels of this youth hormone have plummeted to the point where your body shape starts going to hell in a hand basket.

Plus, you ache more, your skin is more coarse and wrinkly, your organs start to degrade... everything just seems to NOT work as well any more... THAT's how powerful HGH is.

Hormone #2 -- The Master Metabolic Regulator

Fatigue, constipation, body aches and pains, loss of interest  in things normally important to you -- these are all signs that your master metabolic regulator is on the fritz.

Your thyroid hormone is in charge of your metabolism, but as you age, your thyroid function starts to decline -- in fact, it's estimated that over 40% of the adult population has an under-performing thyroid.

Consider this: If you eat the same calories when you are 40 as you did when you were 30, but your metabolism is 20-30% slower, what do you think happens?

You get fat and you get tired.

But the problems don't stop there as a slow thyroid can really mess with your mind, causing memory, focus and concentration issues. 

It also disrupts your mood -- bringing on depression and general loss of interest in things that are normally important to you.

Hormone #3 -- Your Primary Fat Maker Switch

There are 80,000+ toxins that are in everything from the air we breathe to the foods we eat to the liquids we drink .

As we age, our ability to detoxify these poisons decreases and they begin to do REAL damage... and eventually BLOCK our hormones, insulin in particular.

When insulin -- your blood sugar controller -- is blocked, you become an outright fat making machine as your pancreas cranks out ever more, which signals to your liver to crank out even MORE fat while locking existing body fat in place, preventing it from being burned for energy.

In fact, the average fasting glucose level rises 6-14 mg/dL for each 10 years after age 50, all cause by our cells becoming LESS sensitive to insulin's blood-sugar lowering powers.

You Do NOT Have to Live with These Problems Forever!

Unfortunately, most people THINK that hormonal problems are just something they'll be doomed to live with as they age -- that is unless they want to go on an expensive and potentially DANGEROUS regimen of hormone replacement shots.

 ...so imagine all these mishaps and you still think "No MFC" is a big thing. just for one month when it should actually be a lifestyle. By the way no MFC means no Meat, Fish and Chicken consumption. Then we are on a long thing ooo.
 For planning a marathon race. It is a MUST. A prerequisite to prove that Kobby's link soo wrong. After the finish line you shall be strong enough to parry and toast. Not write a bad experience.
And that is what I believe is the focus.

Point to Note: Only stir fried allowed. Green Tea should be taken daily with or after every major meal in the day. Ugu (fluted pumpkin) vegetable should not depart from your sight no matter how much salads or veg dish you had. Ugu is one of the richest anti oxidant packed vegetable and helps with developing lean muscles expecially when blended and taken raw. If you do not need lean muscle make your ugu as salad.

The health benefit is numerous. Green tea is not only delicious but is renowned for its health-promoting properties. These have been linked to hits high concentration of catechin phytonutrients, which have a wide variety of protetive benefits, many related to their potent ability to fight free radicals. Adding 1 tsp lemon juice per cup of green tea not only gives it a refreshing taste but additional health benefits; it is both cleansing and energizing. 


Research on the protective value of antioxidant catechins has found that less than 20% survive digestion. But by adding the lemon juice you can absorb 13 times more of the catechins due to the high concentration of vitamin C in the lemon juice. The catechins in ready-to-drink bottles of green tea have been found to be ineffecive. 

If you're sensative to caffeine, you can drink decaffeinated green tea

Affi joined the Road Warrior Club lately and was given a warm welcome. And this was what The The Chair had to say.

Welcome aboard Affi. Between you and me "this crew is crazy"...not sure you want in oh. But if you must then a few simple rules

1. We have run out of the "I killed myself award" so please run with Alex and the Chair at first until the boredom starts killing you then you can join the fast folks.
2. You have to eat right, run more, and make money. 
3. The Whip, our coach, was previously an inmate in Alcatraz penitentiary ( that's prison for London English speakers). Do not piss her off! You won't like her when she's mad. 
4. Have as much fun as humanly possible.

"Occupy Nigeria was a socio-political protest movement that began in Nigeria on Monday, 2 January 2012 in response to the fuel subsidy removal by the Federal Government of President Goodluck Jonathan on Sunday, 1 January 2012. Protests took place across the country,..."