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Best Pre Workout Routines for Every Day

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Pre Workout Routines

When talking about fitness routines, you may credit your weight loss and muscle development to the gym. However, the gym is only a single factor and the things you do before and after also matters.

If you know exactly what you need to do before heading into the gym and after you get home, you can tweak your routines with the help of a personal training booking software to get the maximum effects and progress.

Experts say that the exercises are the easy part. You may lift some weights, run, jog, walk, or bench press for an hour, and this is only 4% of your 24 hours. The things that you do in the remaining 23 hours also matter. Know more about the benefits of exercise on this page here.

You may want to practice good sleeping habits, customize your nutritional needs and do rituals to ensure that you recover speedily. Some of the things that you can do to prepare and maximize your results are the following.

What to Do Before and After your Workouts

1. Get Enough Rest and Quality Sleep

Before you start anything, you need to ensure that you have appropriately rested and had a great good night’s sleep. This way, you can keep your hunger hormones at their normal levels, and you have more energy throughout the day. After all, you wouldn’t want to spend all of your time exercising only to undo your efforts by overeating afterwards.

It’s essential to get at least 7 hours of sleep at night or 6 if the schedule is very hectic. The body should feel rested, and exercising should give you more energy. Set boundaries and avoid electronics if possible before going to bed. Good sleeping habits are important after work as the muscles will have time to recover.

Many fitness enthusiasts also emphasise that finding the right balance of training, recovery, and daily nutrition can make a big difference in consistency and gains. For those curious about how structured supplementation fits into a holistic routine, resources like Evogen Nutrition offer educational insights into performance-focused nutrition that can complement smart pre-workout habits.

2. Drink Plenty of Water

Water is very crucial to one’s overall health and wellness. Proper hydration is critical in any wellness routine because sweating makes you lose water. Energy levels are also high if you practice adequate hydration. Drink water whenever necessary and avoid sugary beverages if possible.

For semantics, you may want to look at the relationship between a car and gasoline. Vehicles can’t run or function without oil, and this is the same with the body that’s devoid of water.

The amount of water that you need will vary with your body mass index, age, weight, and a lot of other factors. You should check your urine, and if it’s light, it’s a good indication that you have enough hydration.

3. Refuel with the Right Food

Snacks and other forms of nutrition can help you get ready in no time. One of these is CBD or cannabidiol that can act as your workout supplement coupled with protein shakes and vitamins.

Sweating excessively is very taxing to the body and giving it carbs and plenty of proteins can help it go back in shape. Your overall nutrition is very important because the food rebuilds the muscles, and plenty of stored glycogen can give you the fuel you need for your next day’s routine.

It’s also important to remember that not eating sufficiently after exercising will make you very hungry later in the day. You may feel irritable and tired, and you may likely avoid the next day’s routine if this is the case. You can go easy on everything and pack a snack before going to the gym.

4. Do Dynamic Warm-ups

It’s crucial never to skip your warm-ups, even if you’re doing a full 10-minute bench press. Warm-ups allow your body to adjust to your routines, increase your motions’ range, raise your body temperature, and prepare yourself in general. You won’t likely have to experience injuries and decrease your chances of getting sore when you do adequate warm-up exercises.

When you increase the range of your movements, you’ll be making the most of your routines. This is a way for your body to recruit more muscles during push-ups or doing dumbbells. Dynamic warm-ups are found on the internet, and they are the ones where you are not held in place while moving.

5. Cool Showers are a Relief

Immersion in cold water after sweating can be a relief. It’s not a guarantee, though, that it can make you avoid the soreness, or you can recover quickly afterwards. However, ice baths are helpful when your body seems to be overheating. Coldwater therapy may be associated with quick recovery, and this is beneficial to you.

Besides, a cool shower can help your overheated body go back to the baselines. Many people said that they felt a lot better physically and mentally, so you may want to consider it a post-workout ritual. It’s not necessary to jump in ice baths like others are doing. You just have to set a shower temperature that’s comfortable to you and cool down a little bit. Know more about showering after exercises here: https://www.healthline.com/health/shower-after-workout.

6. Foam Rollers Can Help

Experts’ opinions and preliminary studies have found out that foam rolling can help you recover after a vigorous exercise. You can increase your range of motion in the process as well. The foam rollers can minimize your soreness and enable you to adjust better to your new everyday routine. Increase the blood flow in your tissues while you exercise.

Many athletes and fitness enthusiasts have noticed that foam rolling feels better to their muscles afterwards. It can give you better performance for the next week because the rolling motions can reduce onset muscle soreness delay.

Modupe Gbadeyanka is a fast-rising journalist with Business Post Nigeria. Her passion for journalism is amazing. She is willing to learn more with a view to becoming one of the best pen-pushers in Nigeria. Her role models are the duo of CNN's Richard Quest and Christiane Amanpour.

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Health

Binance Promises $250,000 for Ebola in DR Congo, Uganda

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Binance

By Aduragbemi Omiyale

The sum of $250,000 in humanitarian funding is to be provided by Binance to support the frontline response to the ongoing Ebola disease outbreak in the Democratic Republic of Congo (DRC) and Uganda.

The cryptocurrency exchange said the funds would be used to enable rapid response in high-risk and underserved areas, where access to healthcare infrastructure, protective resources, and timely public health information remains limited.

The money will be shared equally between the Uganda Red Cross Society and Doctors Without Borders / Médecins Sans Frontières (MSF), supporting urgent interventions in affected and high-risk communities.

Binance’s contribution will help strengthen emergency medical care and treatment, community awareness and prevention campaigns, contact tracing and containment support, and the provision of sanitation supplies and protective equipment for frontline workers.

By supporting both immediate response activities and preventative education, Binance aims to contribute to reducing transmission and strengthening community resilience.

“Communities across Africa continue to show extraordinary resilience in the face of complex challenges, but frontline responders should not have to face crises like this alone,” the co-chief executive of Binance, Mr Richard Teng, said.

“The teams working to contain the Ebola disease outbreak are delivering vital, life-saving support under incredibly difficult conditions.

“We are proud to support both the Uganda Red Cross Society and Doctors Without Borders as they work to protect vulnerable populations, strengthen local response efforts, and deliver urgent care where it is needed most,” he added.

Also commenting, the Secretary General for the Uganda Red Cross Society, Mr Robert Kwesiga, said, “Strong partnerships are essential during public health emergencies since we are not able to manage the outbreak alone.

“The support from Binance comes in so timely and handy, and will help us respond more rapidly, reach more at-risk communities, and reinforce the frontline services needed to help contain the outbreak and save lives.”

The MSF Emergency Programme Manager, Trish Newport, while speaking on the initiative, said, “The number of cases and deaths we are seeing in such a short timeframe, combined with the spread across several health zones and now across the border, is extremely concerning. In Ituri, many people already struggle to access healthcare and live with ongoing insecurity, making rapid action critical to prevent the outbreak from escalating further.”

Caused by the Bundibugyo virus, for which there is no approved vaccine or treatment, this Ebola disease outbreak has placed acute pressure on already fragile health systems in eastern DRC and the wider region.

Local authorities, international agencies, and humanitarian organisations are racing to contain it and protect affected communities.

Binance’s support is intended to reinforce these efforts at a critical moment. It reflects the company’s broader commitment to supporting communities across Africa through programmes focused on education, financial inclusion, digital skills development, and community empowerment.

In this case, Binance is extending that commitment to urgent humanitarian and public health needs by working alongside trusted organisations with deep frontline expertise.

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Health

Tinubu Sets up Ebola Task Force, Approves N10bn Emergency Funding

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ebola

By Adedapo Adesanya

President Bola Tinubu has approved the establishment of a Presidential Task Force on Ebola Virus Disease Preparedness and Emerging Public Health Threats and ordered the immediate release of N10 billion as emergency intervention funding.

According to a disclosure by the Special Adviser to the President on Information and Strategy, Mr Bayo Onanuga, the fund will strengthen the operational preparedness of the National Centre for Disease Control and Prevention (NCDC) and support critical national public health emergency response activities.

The team will be chaired by the Chief of Staff to the President, Mr Femi Gbajabiamila, with membership drawn from relevant Ministries, Departments and Agencies (MDAs) and state representatives.

The presidency noted that the approval followed a stakeholder meeting convened under the chairmanship of the Chief of Staff to review Nigeria’s preparedness and develop strategies against the possible importation of Ebola into the country.

Ebola has recently resurfaced in the Democratic Republic of Congo (DRC) and Uganda, both neighbouring countries.

Other key stakeholders at the meeting included representatives of the Ministry of Interior, the Federal Airports Authority of Nigeria (FAAN), the Nigeria Immigration Service (NIS), the Nigerian Civil Aviation Authority (NCAA), the Lagos State Government and others.

Mr Onanuga also disclosed that President Tinubu directed all states hosting international airports and international border corridors, as well as relevant MDAs, to submit their plans, funding requirements and intervention needs for consideration and coordinated implementation.

Additional measures to be implemented by the Task Force include the intensification of passenger screening at all international airports through enhanced temperature checks and crowd-control protocols; enhanced monitoring of passengers arriving through high-risk airline routes, including Air Uganda, Rwanda Air, Air Tanzania, Air Angola, Kenya Airways and Ethiopian Airlines; and the immediate activation of referral and isolation centres at the Lagos and Abuja international airports, with other airports to follow.

Other measures include the mandatory activation of QR code-based pre-arrival health declaration systems for passengers originating from or transiting through designated high-risk countries, as well as the disinfection of departure halls, cargoes, baggage areas and airport facilities as precautionary environmental measures.

The President also directed the advisory group to consult with security, diplomatic and aviation bodies on regulating flights from affected and designated high-risk countries.

The Task Force was further mandated to designate specific airports or terminals for high-risk flights to enable controlled screening and isolation procedures, and to consider adjusting flight schedules to minimise interaction between high-risk passengers and other travellers.

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Health

QPSI Offers Free Healthcare Services, Others to 500 Ajegunle Residents

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QPSI 500 Ajegunle Residents

By Modupe Gbadeyanka

Over 500 residents of Ajegunle in Lagos enjoyed free healthcare services, comprehensive health education, youth mentorship, and community engagement activities at a one-day event organised by Queens Palm Support Initiative (QPSI).

This is part of the organisation’s Reach 1000 Initiative, deliberately designed to address immediate healthcare needs and empower individuals with the knowledge, resources, and support required to live healthier, more productive, and dignified lives.

QPSI is a non-profit organisation established by Ms Sabrina Ozma dedicated to advancing community development, healthcare advocacy, youth empowerment, leadership education, and social impact interventions across Nigeria. Fou

At the Ajegunle programme held at Bola Ige Millennium School, Tolu Complex, participants received a comprehensive range of healthcare services facilitated by accredited medical professionals, including general medical consultations and health assessments, malaria screening, diagnosis and treatment, blood sugar testing and diabetes awareness, comprehensive eye examinations and vision assessments, as well as specialist neurosurgical consultations provided by medical experts from Dukes Neurosurgery and Specialist Hospital.

Also, Reals Pharmaceutical Limited provided and distributed antimalarial medications to beneficiaries, ensuring continuity of treatment and improved health outcomes beyond the day of the outreach.

Ms Ozma, while speaking at the event, said access to quality healthcare remains one of the most pressing challenges confronting underserved communities across Nigeria.

According to her, interventions such as the Reach 1000 Initiative are deliberately designed to close this gap, not only by addressing immediate healthcare needs but by empowering individuals with the knowledge, resources, and support required to live healthier, more productive, and dignified lives.

Beyond healthcare delivery, the initiative featured structured health education and awareness sessions focused on disease prevention and early symptom recognition, personal hygiene and sanitation best practices, nutrition and food safety, healthy lifestyle habits, and the importance of routine medical check-ups.

In addition, a media personality and youth advocate, Ms Blessing Lopez, led engaging conversations around personal growth, confidence, and purpose-driven living, while entertainer Larry J inspired participants through discussions on resilience, positive decision-making, and the importance of becoming active contributors to societal progress.

The programme also attracted notable participation from government institutions and civil society organisations, highlighting the importance of multi-sector collaboration in addressing community challenges.

The Executive Secretary of the Lagos State Domestic and Sexual Violence Agency (DSVA), Mrs Titilola Vivour-Adeniyi, engaged participants on safeguarding, protection against domestic and sexual violence, and the importance of building safer communities.

Further, representatives of the Cleen Foundation facilitated discussions on crime prevention, community security, and the role of young people in promoting civic responsibility and the rule of law, while the Crime Prevention Partnership (CPP) led discussions on community-led safety strategies and citizen participation in fostering safer neighbourhoods.

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