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Eight tips to help you stick to a workout routine



It is general knowledge that exercise is good for the body and mind. However, being committed and dedicated to a workout routine — like going to the gym — can be quite difficult due to workload, busy schedules, social engagement and many more.

One actually needs to do more than just planning in one’s head how to hit the gym again after a long time. Remember, consistency is an important aspect of physical fitness. The more you work out, the easier it will become to achieve your fitness goals.

In view of this, here are tips to help stick to a workout routine.

Consider and set fitness goals
First of all, what is your reason for deciding you want to start working out? What are you trying to achieve?

Are you trying to lose or gain weight? To become more physically fit? You need to set your goals.

However, these goals must be clear, realistic and measurable. Having clear and specific goals helps you stay focused, and motivated and also gauge your progress.

Setup a workout routine
After knowing exactly what you want to gain from working out, you need to set up a workout routine or schedule.

In order to stick to your fitness journey, you need to create a personalised and consistent routine that fits your lifestyle and daily routine.

A workout routine where your day-to-day activities are put into consideration. By this, one activity won’t affect the other.

You’re more likely to develop a regular workout habit and stay consistent when you have a personalised routine.

Start slow
If you are just starting your fitness journey, it is fine to start slowly and progress gradually.

Break your fitness goals into small steps in order to avoid injuries, mistakes and burnout. Start with exercises that you can manage then slightly increase to ones more challenging.

Also, to stick with your routine long-term, you need to have a good relationship with exercise. You need to set a fitness routine that you enjoy and look forward to.

Have an accountability partner
Working out with a friend or joining a fitness class can make you more motivated and accountable.

You are even more likely to stick to your routine and accomplish your fitness goals when you work out with a friend.

Several studies have also found that people feel motivated to work out harder and longer when they do it with a friend.

Track your progress
You can track your progress by using a fitness app or journal. Seeing how far you have gone in your fitness journey can make you highly motivated and also help you commit to your routine.

By tracking your progress, you can also notice what you’re doing well and what you need to improve on.

When you reach a milestone in your fitness journey, treat yourself to something you enjoy, like a healthy meal or a relaxing massage. Do not overdo though.

Reward yourself
Celebrate your achievements along the way.

Be flexible
Life can be unpredictable, so be flexible with your workout routine.

If you miss a workout, do not feel good, or encounter obstacles, do not be too hard on yourself, and don’t make it an excuse to take a long break from the workout.

Rather adapt to the circumstances, reschedule, and keep working out.

Seek professional guidance
To stick to your fitness journey, consider consulting a fitness trainer or coach.

They can help provide you with personalised workouts, guidance, and expertise to ensure you’re on the right track and stay consistent, and committed.


Sporting Lagos get N1m fine over fans unruliness during NPFL game




The board of the Nigeria Premier Football League (NPFL) has imposed a fine of N1 million on Sporting Lagos FC over the unruliness of the club’s fans during their match against Heartland FC.

According to a tweet on the league’s official X account, Sporting Lagos fans threw objects on the pitch during the team’s matchday nine fixture, which finished 1-1 at the Mobolaji Johnson Stadium, on Sunday.

The league body charged the Noisy Lagosians with breaching the framework and rules of the NPFL “for failing to provide adequate security”.

Sporting Lagos must pay the fine within 14 days, or failure to comply within the stipulated time would be considered a continuous breach of the league’s framework and rules.

NPFL then ordered the Lagos club to implement an effective matchday security arrangement and organise a re-orientation programme for its fans.

The league body warned the club that any recurrence would lead to severe sanctions.

Sporting Lagos are playing their first-ever season in the NPFL. The team is sitting eighth on the league table after garnering an equal number of wins, draws and losses from 12 games.

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No money to pay off Peseiro if we sack him, says NFF board member




Nse Essien, a board member of the Nigeria Football Federation (NFF), says Jose Peseiro, Super Eagles head coach, has not been sacked because the federation cannot afford the severance payment.

Essien spoke with journalists after the Eagles’ 1-1 draw against Zimbabwe in their second game of the 2026 World Cup qualification campaign.

The result left Nigeria winless in the qualifiers, having previously drawn Lesotho at the Godswill Akpabio stadium last week.

The performances have generated a lot of criticism for Peseiro, while some social media users called for his sack.

Addressing the situation, Essien said the top brass at the NFF are also “not happy” with the Portuguese and his latest streak of results with the Eagles.

He claimed Peseiro was employed by the sports ministry and not the NFF, and “not paid a dime” have been paid to the Portuguese.

“If you check the internet, almost everyone is asking for the sack of the head coach. It is unfortunate that out of six points, we have just two, and we have found ourselves in a precarious situation,” the NFF board member said.

“When you say NFF should sack the head coach, we didn’t employ him. This regime didn’t employ him when you come to look at it; it was the Sports Ministry that employed him.

“Up till now, we were supposed to have paid their salaries, but up till now, they have not paid a dime.

“When you now sack him, who pays for compensation? That is the situation we find ourselves in. Not a dime has been paid to this coach, who earns about $70,000 every month.

“We have to respect his [Jose Peseiro’s] contract. If we had the money to give to him [pay him off], why wouldn’t we relieve him? We are not happy.”

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‘The money increased with each rejection’ — Osimhen speaks on declining Al-Hilal bid




Victor Osimhen, Super Eagles striker, said he refused to join Saudi Arabia’s Al-Hilal FC earlier this year because he had to “make a decision that is good for my career.”

In July, the Saudi Pro League side reportedly tabled a €140 million (£120.3m) offer to sign Osimhen from Napoli.

The 24-year-old was billed to earn wages in the region of £1 million per week if the Italian club accepted the offer.

However, the move fell through, with Osimhen opting to stay with the Parthenopeans for at least another season.

Speaking on the exorbitant bid in a chat with John Obi Mikel on the “Obi One Podcast” on Monday, the Napoli striker admitted that the Al-Hilal offer was hard to refuse and “would have changed my life amazingly”.

He added that the Saudi club never relented, and “the more I said no, the more they increased the financial offer”.

“When the offer came from Saudi Arabia, a huge offer, it was hard to refuse,” Osimhen said.

“It was a really huge decision for me to take.

“The more I said no, the more they increased the financial offer. I was like, wow! This is for real.

“I spoke to Napoli and decided to stay. But they [Al-Hilal] never gave up until the end of their transfer window.

“The transfer would have changed my life amazingly, but I just have to make a decision that is good for my career. As much as we play football for money, there is also honour that comes with it.”

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Bodex F. Hungbo, SPMIIM is a multiple award-winning Nigerian Digital Media Practitioner, Digital Strategist, PR consultant, Brand and Event Expert, Tv Presenter, Tier-A Blogger/Influencer, and a top cobbler in Nigeria.

She has widespread experiences across different professions and skills, which includes experiences in; Marketing, Media, Broadcasting, Brand and Event Management, Administration and Management with prior stints at MTN, NAPIMS-NNPC, GLOBAL FLEET OIL AND GAS, LTV, Silverbird and a host of others

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