Did you know physical fitness is essential after 35? As we keep on aging, we get lazy and lose morale in keeping fit.
Being fit is an ongoing process and does not matter what age you are. Total fitness requires commitment, hard work, and patience.
Getting that summer body and retaining it requires a lot.
Here is a list of how to maintain physical fitness at 35.
A step at a time for 30-45 minutes daily is what it all needs. Depending on your schedule, you can choose the ideal time that works for you.
This fantastic workout will help you keep fit and keep lifestyle diseases at bay. Jogging keeps your body healthy and fit.
That little sweat is what your skin needs to remove toxins and stay fresh and healthy.
Exercises are essential to keep you fit. However, it is crucial to watch what you eat.
Avoid junk foods such as hydrogenated oil, processed meats, highly-sugar enriched foods, and those containing artificial ingredients.
Lots of green leafy vegetables and fruits work wonders.
Living a stress-free life
Find a way of relieving your stress. You can engage in reading, dancing, meditation, exercises, aromatherapy, and yoga, and much more as this will relax and keep your mind engaged.
Stress leads to lifestyle diseases such as diabetes as well as negatively impacting the body’s functionality.
Lack of pressure also keeps your skin healthy.
Engage in hobbies
Doing what you love most is a form of exercise that will keep you fit. Your hobby might be running, swimming, dancing or playing football.
You need to do these activities more often and make them part of your habit. Keeping your body and mind engaged is the first fitness rule.
With improved technological advancements, walking is a thing of the past for some. Walking in itself is an exercise.
Ensure you take some steps while going or coming back from work, going to the shop, or nature walk.
Walking for one kilometer away keeps diseases at bay as well as keeps your body fit. For those with tight schedules, weekend walks would greatly help.
To have a refreshed, rejuvenated, and relaxed brain and body, one has to keep fit. A good night’s sleep of up to 8 hours is put into consideration.
Having a regular sleeping pattern is one of the rules of fitness. To retain that summer body, you need to boost your metabolism through enough sleep. Your skin also needs rest.
Drinking lots of water
Human bodies need enough water for physical and mental fitness. Drinking enough water reduces fatigue and enhances the well-functioning of the brain.
Taking lots of water improves your body’s metabolic rate and lowers food cravings.
You need to replace energy drinks with water as they lack nutritional value to keep you fit and healthy.
Having self-esteem is essential for your journey towards working out to keep fit. Listen less to what others say or think.
Take every compliment positively, and don’t look back on achieving your goal.
Make sitting your enemy
Did you know those chair sessions can have a destructive impact on your health? Avoid staying in the chair for more extended hours; instead, move a lot.
Keeping your body active enhances the well-functioning of the brain and the entire body.
Keeping yourself active, drinking lots of water and great sleep is an avenue for a great physique.
The supreme leader of North Korea Kim Jong Un
Kim Jong-un born 8 January 1983, is a North Korean politician. He has been Supreme Leader of North Korea since 2011. Also the leader of the Workers’ Party of Korea (WPK) since 2012.
He is a son of Kim Jong-il, who was North Korea’s second supreme leader from 1994 to 2011, and Ko Yong-hui.
He is a grandson of Kim Il-sung who was the founder and first supreme leader of North Korea. From its establishment in 1948 until his death in 1994.
First Leader of North Korea
Kim II Sung is the first leader of North Korea to have been born in the country after its founding in 1948.
Kim Jong Un was viewed a successor to the leadership of North Korea from late 2010. Following his father’s death in December 2011, state television announced Kim as the “Great Successor”.
Kim holds the titles of General Secretary of the Workers’ Party of Korea and Chairman of the Central Military Commission. He is the President of the State Affairs Commission.
Presidium of the Politburo
And also, a member of the Presidium of the Politburo of the Workers’ Party of Korea. The highest decision-making body.
Kim received a promotion to the highest rank of Marshal in the Korean People’s Army in July 2010. Consolidating his position as Supreme Commander of the Armed Forces.
North Korean state media often refer to him as “Marshal Kim Jong-un” or “Dear Respected Leader”.
Policy of Byungjin
He has promoted the policy of byungjin. Similar to Kim Il-sung’s policy from the 1960s, referring to the simultaneous development of both the economy and the country’s nuclear weapons program.
Kim rules North Korea as a totalitarian dictatorship. And his leadership has followed the same cult of personality as his grandfather and father.
A landmark United Nations Human Rights Council report, suggested that Kim be put on trial for crimes against humanity in 2014.
Execution of North Korean Officials
He has ordered the purge or execution of several North Korean officials. He is believed to have assasinated his half-brother, Kim Jong-nam in 2017.
This was in Malaysia. He has presided over an expansion of the consumer economy, construction projects and tourist attractions.
Kim also expanded North Korea’s nuclear program. Which led to heightened tensions with the United States and South Korea.
Summits with South Korean and US Presidents
In 2018 and 2019, Kim took part in summits with South Korean President Moon Jae-in and US President Donald Trump.
He has claimed success in combatting the COVID-19 pandemic in North Korea Although many experts doubt the country has had no cases altogether.
Second of three children
Kim Jong-un is the second of three children Ko Yong-hui bore to Kim Jong-il. His elder brother Kim Jong-chul was born in 1981.
While his younger sister, Kim Yo-jong, was born in 1987. He is a grandson of Kim Il-sung.
Who was the founder of and led North Korea, from its establishment in 1948 until his death in 1994.
North Korean Citizen
Kim is the first leader of North Korea, to have been born a North Korean citizen. His father having been born in the Soviet Union, and his grandfather having been born a Japanese subject during the colonial period.
All the children of Kim Jong-il spent their lives in Switzerland. As well as the mother of the two youngest sons, who lived in Geneva for some time.
First reports said that Kim Jong-un attended the private International School of Berne. In Gümligen in Switzerland, under the name “Chol-pak” or “Pak-chol” from 1993 to 1998.
Shy and Good Student
He is shy, a good student who got along well with his classmates, and was a basketball fan.
However, it is later suggested that the student at the Gümligen school, was not Kim Jong-un, but his elder brother Kim Jong-chul.
Kim Jong-un attended the Liebefeld Steinhölzli state school. In Köniz near Bern under the name “Pak-un”.
1989 – 2000
Or “Un-pak” from 1998 until 2000 as the son of an employee of the North Korean embassy in Bern.
Authorities confirmed that a North Korean student from North Korea attended the school during that period.
Pak-un first attended a special class for foreign-language children and later attended the regular classes of the 6th, 7th, 8th.
Final 9th Year
And part of the final 9th year, leaving the school abruptly in the autumn of 2000. He is a well-integrated and ambitious student and liked to play basketball.
However, his grades and attendance rating were poor. The ambassador of North Korea in Switzerland, Ri Chol, had a close relationship with him and acted as a mentor.
One of Pak-un’s classmates told reporters that he had told him, that he was the son of the leader of North Korea.
Awkward with girls
According to some reports, Kim s described by classmates as a shy child who was awkward with girls.
And indifferent to political issues, but who distinguished himself in sports and had a fascination, with the American National Basketball Association and Michael Jordan.
Lived in Switzerland
In April 2012, new documents came to light indicating that Kim Jong-un had lived in Switzerland. Since 1991 or 1992, earlier than previously thought.
The Laboratory of Anatomic Anthropology at the University of Lyon, France, compared the picture of Pak-un taken at the Liebefeld Steinhölzli school in 1999.
With a picture of Kim Jong-un from 2012 and concluded that the faces show a conformity of 95%. Suggesting that it is most likely that they are the same person.
Washington Post report
The Washington Post reported in 2009, that Kim Jong-un’s school friends, recalled he “spent hours doing meticulous pencil drawings of Chicago Bulls superstar Michael Jordan”.
Obsessed with basketball and computer games, he was a fan of Jackie Chan action movies.
Most analysts agree that Kim Jong-un attended Kim Il-sung University. A leading officer-training school in Pyongyang, from 2002 to 2007.
Kim obtained two degrees, one in physics at Kim Il-sung University. And another as an Army officer at the Kim Il-sung Military University.
In late February 2018, Reuters reported that Kim and his father, had used forged passport. Supposedly issued by Brazil and dated 26 February 1996.
To apply for visas in various countries. Both 10-year passports carry a stamp saying “Embassy of Brazil in Prague”. Kim Jong-un’s passport records the name “Josef Pwag” and a date of birth of 1 February 1983.
Photo Outside North Korea
Only one confirmed photograph of him is known to exist for many years. Outside North Korea, apparently taken in the mid-1990s, when he was eleven.
Other supposed images of him occasionally surfaced but disputed. It was only in June 2010, shortly before he was given official posts.
And publicly introduced to the North Korean people, that more pictures were released of Kim. Taken when he was attending school in Switzerland.
First Official Image
The first official image of him as an adult, was a group photograph released on 30 September 2010.
The party conference effectively anointed him and in which he is sat in the front row. Two places from his father. Followed by newsreel footage of him attending the conference.
Eldest half – brother
Kim Jong-un’s eldest half-brother, Kim Jong-nam, had been the favorite to succeed. But reportedly fell out of favor after 2001.
When he was caught attempting to enter Japan, on a fake passport to visit Tokyo Disneyland. In 2017, Kim Jong-nam was killed in Malaysia by suspected North Korean agents.
Kim Jong-il’s former personal chef, Kenji Fujimoto, revealed details regarding Kim Jong-un. With whom he had a good relationship.
Stating that he was favored to be his father’s successor. Fujimoto also said that Jong-un was favored by his father, over his elder brother, Kim Jong-chul.
Reasoning that Jong-chul is too feminine in character. While Jong-un is “exactly like his father”.
Furthermore, Fujimoto stated that “if power is to be handed over, then Jong-un is the best for it. He has superb physical gifts. Is a big drinker and never admits defeat.”
Smokes Yves Saint Laurent Cigarettes
Also, according to Fujimoto, Jong-un smokes Yves Saint Laurent cigarettes. Loves Johnnie Walker whisky and has a Mercedes-Benz 600 luxury sedan.
When Jong-un was 18, Fujimoto described an episode where Jong-un once questioned his lavish lifestyle.
And asked, “we are here, playing basketball, riding horses, riding jet skis, having fun together. But what of the lives of the average people?”
Reports of a successor
On 15 January 2009, the South Korean news agency Yonhap reported that Kim Jong-il had appointed Kim Jong-un to be his successor.
On 8 March 2009, BBC News reported that Kim Jong-un was on the ballot for 2009 elections. To the Supreme People’s Assembly, the rubber stamp parliament of North Korea.
Subsequent reports indicated that his name did not appear on the list of lawmakers.
North Korean Military
In the National Defense Commission, which is a banch of the North Korean military. From 2009, it was understood by foreign diplomatic services that Kim was to succeed his father Kim Jong-il.
As the head of the Korean Workers’ Party and de facto leader of North Korea. He has been named “Yŏngmyŏng-han Tongji” (영명한 동지).
Which loosely translates to “Brilliant Comrade”. His father had also asked embassy staff abroad to pledge loyalty to his son.
Newly Composed Song of Praise
There have also been reports that citizens in North Korea were encouraged to sing a newly composed “song of praise” to Kim Jong-un.
In a similar fashion to that of praise songs relating to Kim Jong-il and Kim Il-sung. Later, in June, Kim was reported to have visited China.
Secretly to “present himself” to the Chinese leadership, who later warned against North Korea conducting another nuclear test. The Chinese foreign ministry has strongly denied that this visit occurred.
In September 2009, it was reported that Kim Jong-il had secured support for the succession plan after a propaganda campaign.
It is believed by some that, Kim Jong-un was involved in the Cheonan sinking and the bombardment of Yeonpyeong.
To strengthen his military credentials and facilitate a successful transition of power from his father.
Central Military Commission
Kim Jong-un was made a daejang. The equivalent of a four-star general in the United States, on 27 September 2010.
A day ahead of a rare Workers’ Party of Korea conference in Pyongyang. The first time North Korean media had mentioned him by name.
And despite him having no previous military experience. Despite the promotion, no further details.
On 28 September 2010, he was named vice chairman of the Central Military Commission. And appointed to the Central Committee of the Workers’ Party, in an apparent nod to become the successor to Kim Jong-il.
On 10 October 2010, Kim Jong-un was alongside his father, when he attended the ruling Workers’ Party’s 65th-anniversary celebration.
This was seen as confirming his position, as the next leader of the Workers’ Party. Unprecedented international press access was granted to the event.
Importance of Kim Jong Un’s presence
Further indicating the importance of Kim Jong-un’s presence. In January 2011. The regime reportedly began purging around 200 protégés.
Of both Jong-un’s uncle-in-law Jang Song-thaek and O Kuk-ryol, the vice chairman of the National Defence Commission.
By either detention or execution to further prevent either man from rivaling Jong-un.
Read more at https://thebigissue.co.ke
Famous people who have been charged with sex crimes
Several famous musicians, actors, and athletes have been charged with sex crimes.
Some of these celebrities were the victims of false allegations, while others were found guilty of rape and molestation.
They have been charged with indecent exposure, as well as a few famous actors. In short, there’s a surprising amount of celebrities accused of sexual assault and other similar crimes.
For more than two decades, chart-topping R&B singer R. Kelly had faced allegations of sexual abuse.
The accounts went back to the start of his career in the 1990s, with many centring on the predatory pursuit of teenage girls.
R. Kelly was charged with statutory rape and child pornography in 2002 after a video surfaced that appeared to show Kelly having sex and urinating on an underage girl. After several delays, Kelly was found not guilty in 2008.
In 2019, Kelly was charged with 10 counts of “aggravated criminal sexual [misconduct]” involving girls between the ages of 13 and 16. Cook County State’s Attorney Kim Foxx urged victims to come forward after a 2018 documentary, Surviving R. Kelly. At least two women reportedly responded.
In September 2021, R. Kelly was found guilty of racketeering, including acts of bribery and sexual exploitation of a child, along with separate sex trafficking charges.
2. Mike Tyson
Mike Tyson is recognised as one of the greatest fighters of all time. He was a monstrous heavyweight, a world champion and a knockout expert.
But he also had a dark side out of the ring.
He was convicted of a rape charge in 1992 after sexually assaulting 18-year-old Desiree Washington, who was the reigning Miss Black Rhode Island at the time. Tyson served three years in prison for the crime.
3. Tupac Shakur
Tupac Amaru Shakur was sentenced to one and a half to four and a half years at Clinton Correctional Facility in Dannemora, NY on rape charges.
He was charged with sexual battery and sodomy in 1993.
Shakur then admitted to having consensual sexual relations with the woman who accused him of the assault and was convicted of first-degree sexual abuse.
4. Britney Spears
In 2012, Britney Spears was accused of sexual harassment by former body guard, Fernando Flores.
He claimed the pop star flashed him and invited him into her bedroom while she was nude.
Fernando Flores then accused the singer of repeatedly parading around in the nude and having sex in front of him.
5. Kobe Bryant
NBA player Kobe Bryant was accused of rape in 2003. He was accused of raping a 19-year-old Colorado hotel concierge when he was 24.
The charges were eventually dropped in 2004, but Bryant did admit to having consensual sex with a woman who was not his wife.
6. Kyle Massey
Former Disney Channel star Kyle Massey was charged with a felony in June 2021 for allegedly sending pornographic photos to a 13-year-old girl.
This is tied to his 2019 civil lawsuit, in which the child in question is sued him for $1.5 million for allegedly sending “numerous sexually explicit text messages, images, and videos” via Snapchat.
7. Bill Cosby
In 2004, Bill Cosby was accused of sexual misconduct by 13 different women. The civil lawsuit claimed he drugged and sexually assaulted the women. Cosby settled with undisclosed terms.
In April 2018, Cosby was tried for the 2004 rape of a woman named Andrea Constand. He was found guilty of three counts of aggravated indecent assault and faces up to 10 years in prison.
DR Congo worst dictator who served for 32 uninterrupted years!
Mobutu Sese Seko Kuku Ngbendu Wa Za Banga, born Joseph-Désiré Mobutu in the DR Congo; 14 October 1930 – 7 September 1997) is a Congolese politician.
Also a military officer and the President of the Democratic Republic of the Congo from 1965 to 1971, and Zaire from 1971 to 1997. He served as Chairman of the Organization of African Unity from 1967 to 1968.
In the Congo Crisis, Mobutu, as Chief of Staff of the Army and with support from Belgium and the United States, deposed the democratically elected government.
Headed by left-wing nationalist, Patrice Lumumba in 1960. Mobutu installed a government, executing Lumumba in 1961.
The executor government lead the country’s armed forces until he took power directly in a second coup in 1965.
To consolidate his power, he established the Popular Movement of the Revolution as the sole legal political party in 1967.
Change of Congo’s name to Zaire
He also changed the Congo’s name to Zaire in 1971, and his own name to Mobutu Sese Seko in 1972.
Mobutu claimed his political ideology is “neither left nor right, nor even centre”. Though nevertheless he developed a regime intensely autocratic, even by African standards of his time.
He made attempts to purge the country of all colonial cultural influence through his program of “national authenticity”.
Cult of a personality
Mobutu is the object of a pervasive cult of personality. In his rule, he amassed a large personal fortune through economic exploitation and corruption.
This led some to call his rule a “kleptocracy”. He presided over a period of widespread human rights violations.
Under his rule, the nation experienced uncontrolled inflation, a large debt, and massive currency devaluations.
The US, France and Beligium
Mobutu received strong support (military, diplomatic and economic). This came from the United States, France, and Belgium.
Who believed he is a strong opponent of communism in Francophone Africa. He did build close ties with the governments of apartheid South Africa, Israel and the Greek military junta.
From 1972 onward, he secured support from Mao Zedong of China, mainly due to his anti-Soviet stance.
Afro Asians Nations
The dictatorial Congo was favored by the Chinese leader as part of Mao’s attempts to create a bloc of Afro-Asian nations led by him.
The massive Chinese economic aid that flowing into Zaire gave Mobutu more flexibility in his dealings with Western governments.
It allowed him to identify as an “anti-capitalist revolutionary”, and enabled him to avoid going to the International Monetary Fund for assistance.
By 1990, economic deterioration and unrest led Mobutu to agree to share power with opposition leaders.
But he used the army to thwart change until May 1997, when rebel forces led by Laurent-Désiré Kabila overran the country. And forced him into exile.
Already suffering from advanced prostate cancer, he died three months later in Morocco. Mobutu was notorious for corruption, nepotism, and the embezzlement.
Amounts Involved in Corruption
Mobutu embezzled between US$4 billion and $15 billion during his rule and known for extravagances such as shopping trips to Paris via the supersonic and expensive Concorde.
Read more at https://thebigissue.co.ke
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