Women of Rubies
Dr. Claire Karekezi
In Inspiration By

Meet Dr. Claire Karekezi, Rwanda’s First Female Neurosurgeon

Dr. Claire Karekezi is the first female Neurosurgeon in Rwanda. She graduated as a Doctor of Medicine from the College of Medicine and Health Sciences at the University of Rwanda.

She completed her Neurosurgical training at the Rabat Training Center for African Neurosurgeons, Mohamed V University of Rabat, World Federation of Neurosurgical Societies (Morocco), and graduated in 2016.

Early Life

Karekezi was born in Butare, Rwanda. Mr.  Karekezi Sr., her father, was a telecommunications engineer, and Mrs. Musine, her mother, was a high school teacher. Karekezi grew up in Kigali, the capital city of Rwanda, where she and her two older siblings received their early education. She enjoyed science as a child, and after sixth grade in elementary school, she majored in mathematics and physics in high school.

She met the admissions criteria for medical school and studied general medicine in Butare at the University of Rwanda College of Medicine and Health Sciences, graduating as an MD in March 2009. During her time in Butare, Karekezi had her first exposure to neurosurgery, an experience that changed the course of her life.

She was further enrolled in several neurosurgical fellowships with a special interest in Neuro-Oncology and Skull Base Surgery at the Brigham & Women’s Hospital, a teaching affiliate of Harvard Medical School (Massachusetts, USA) International Visiting Surgeon Fellow.

Career Path

Dr Karekezi later completed a Clinical Fellowship in Neuro-Oncology & Skull Base Surgery at the University of Toronto, Toronto Western Hospital (Canada) before returning to Rwanda in August of 2018 to become the country’s first female Neurosurgeon.

She is currently a Consultant Neurosurgeon at Rwanda Military Hospital. She also serves as the Chair of the African Women in Neurosurgery (AWIN) and is a member of multiple national and international neurosurgical societies.

Karekezi has led numerous projects on the history of women in neurosurgery and their current status on the African continent, highlighting the underrepresentation of women in leadership positions and academic neurosurgery, particularly in Sub-Saharan Africa. She continues to raise awareness about the need for more experienced female neurosurgeons in order to assist other young women in overcoming various obstacles inherent to the field. She is also an advocate and inspiration for other young women who wish to pursue STEM fields (science, engineering, technology, and mathematics)

We celebrate you Dr. Claire Karekezi

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Dr. Malvika Iyer
In Inspiration By

Dr. Malvika Iyer: Motivational Speaker, Social Activist And Disability Rights Activist

Meet – Dr Malvika Iyer, on 26 May 2002, at age 13, she accidentally picked up a diffused grenade bomb at her home in Bikaner, Rajasthan that exploded in her hands, blew off both her hands and severely damaged her legs.

There was little hope for her survival when she was taken to the hospital. She was conscious but in terrible pain. Subsequent to surviving that night, she had to undergo surgeries across 2 years and was bedridden for 18 months.

Dr. Malvika Iyer

Against all odds, at age 28, she obtained a Doctor of Philosophy (PhD) in Social Work from the University of Madras. She also holds a Master of Philosophy (M.Phil) in Social Work from the University of Madras, a Master of Social Work (M.S.W) in Social Work from Delhi University and a Bachelor of Arts (B.A) in Economics from St. Stephen’s College.

Dr Malvika Iyer’s story is one of courage and determination. She has come a long way from surviving a gruesome bomb blast at the age of 13 that blew off both her hands and severely damaged her legs, to winning the highest civilian honor from the President of India.

Today, she is an award-winning Disability Rights Activist and International Motivational Speaker – inspiring millions of people to forget their limitations and take on the world with confidence and hope.

“When the bomb blew up my hands, the doctors were under a lot of pressure to save my life so they made some surgical errors while stitching back my right hand, the stump has a bone protruding out which is not covered by any flesh. But that very mistake has proven so incredible that the bone acts like my only finger. That’s how I type,” said Dr Malvika Iyer.

Dr. Malvika Iyer – Quotes”

“The only disability in life is a bad attitude.”

“I have come to realize that I could be the President of India and people would still pity me. It’s in their nature. Now I concentrate on my own abilities and not people’s reactions towards me. That’s all it took to change my life”

“The next time you see someone differently-abled, think about it – We are all people and we have to remember that at all times, those people didn’t choose to be born or have that disability, that is just how things go from time to time. Do not stand and stare, rather be empathetic, respectful and inclusive.”

 

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Jealous partner
In lifestyle By

6 Ways To Know A Jealous Partner Has Hacked Your Phone (And How To Protect Yourself)

A jealous partner is a ticking bomb. Have you ever dated an insecure person? or suspect your boyfriend/girlfriend could be monitoring you and just seems to know almost everything you are doing at any given time, even without you mentioning it to them?

If your answer is yes, then this article is for you. I got you covered.

Few days ago, I saw one of the biggest revelations on a private Whatsapp group I am privileged to be part of, A sister shared the story of how her boyfriend installed malware on her phone for 6 months, listening to her phone calls, reading her messages, he had access to all her phone apps, including banking apps.

Jelaous Partner

He was remotely controlling activities of her phone and she didn’t know till a fight broke out and he hit her then confessed out of anger .

An abusive partner or ex may be able to track you in detail through a secret app and keep tabs on all you do.

I shared the story on my Facebook page (Without mentioning the name of the sister of course) , and I was even confronted by more revelations; one sister actually said she cloned her boyfriend’s phone as well.

I was shocked, trust me the only place I have seen someone clone anyone’s phone is in Netflix series “YOU”, and that’s a totally different context because the character is a Narcissist and serial killer himself , aside his other ways.

Anyway, I did some digging deep to seek more knowledge as I can’t fathom why anyone would be so obsessed to a person they claim to love and monitor their lives that much. Well, I got you covered, here are 6 ways to know a jealous partner has hacked your phone according to an expert;

1. Noticeable decrease in battery life

While a phone’s battery life inevitably decreases over time, a smartphone that has been compromised by malware may start to display a significantly decreased lifespan. This is because the malware – or spy app – may be using up phone resources to scan the device and transmit the information back to a server.

Watch: 5 Ways To Stop Being A People Pleaser

2. Sluggish performance

Do you find your phone frequently freezing, or certain applications crashing? This could be down to malware that is overloading the phone’s resources or clashing with other applications. You may also experience continued running of applications despite efforts to close them, or even have the phone itself crash and/or restart repeatedly.

3. High data usage

Another sign of a compromised phone is an unusually high data bill at the end of the month, which can come from malware or spy apps running in the background, sending information back to its server.

4. Outgoing calls or texts you didn’t send

If you’re seeing lists of calls or texts to numbers you don’t know, be wary – these could be premium-rate numbers that malware is forcing your phone to contact; the proceeds of which land in the cyber-crim’s wallet. In this case, check your phone bill for any costs you don’t recognize.

5. Mystery pop-ups

While not all pop-ups mean your phone has been hacked, constant pop-up alerts could indicate that your phone has been infected with adware, a form of malware that forces devices to view certain pages that drive revenue through clicks.

Even if a pop-up isn’t the result of a compromised phone, many may be phishing links that attempt to get users to type in sensitive info – or download more malware. The vast majority of such pop-ups can be neutralised simply by shutting the window – though be sure you’re clicking the right X, as many are designed to shunt users towards clicking an area that instead opens up the target, sometimes malicious, site.

6. Unusual activity on any accounts linked to the device

If a hacker has access to your phone, they also have access to its accounts – from social media to email to various lifestyle or productivity apps. This could reveal itself in activity on your accounts, such as resetting a password, sending emails, marking unread emails that you don’t remember reading, or signing up for new accounts whose verification emails land in your inbox.

Jealous Partner

If this is the case, here is how to protect yourself

1.Since installing spy apps require physical access to your device, putting a passcode on your phone greatly reduces the chances of someone being able to access your phone in the first place. And since spy apps are often installed by someone close to you (think spouse or significant other), pick a code that won’t be guessed by anyone else.

2. Go through your apps list for ones you don’t recognize.

3. Keep in mind how you usually verify your identity with various accounts – for example, your bank will never ask you to input your full password or PIN.

4. Avoid clicking links from numbers you don’t know, or in curiously vague messages from friends, especially if you can’t see the full URL.

5.If you do click on the link and end up downloading an app, your Android phone should notify you. Delete the app and/or run a mobile security scan.

6. Create a strong password for your key accounts (email especially).

7. Enable login notifications so you’re aware of sign-ins from new computers or locations.

8 .Enable two-factor authentication so that even if someone discovers your password they can’t access your account without access to your phone.

9.To prevent someone resetting your password, lie when setting up password security questions. You would be amazed how many security questions rely on information that is easily available on the Internet or is widely known by your family and friends. Example if the name of your boyfriend is “Neka” and the device ask “What is the name of your spouse” as a test question, it’s ok to type something else. *winks*

Here are some tips and revelations from my Facebook page as well;

Jealous partnerJealous partner hacking phoneJealous PartnerJealous partner

Like Dewunmi Lagos commented on the last screenshot; “May God save us from any man or woman who has insecurity issues”. They are like ticking bombs and their explosion could result into violence.

Run from any jealous partner as far as you can. You deserve love that doesn’t require suffering first.

Have you experienced this in anyway too? Kindly share with us.

Kindly like, follow, share and drop your comments. *winks*

Follow me on my social media accounts;

Instagram: https://www.instagram.com/estherijewere/

Facebook: https://www.facebook.com/esther.ijewere

Tiktok: https://www.tiktok.com/@estherijeweree

LinkedIn: https://www.linkedin.com/in/estherijewere/

Related:

How to leave a toxic relationship

7 unrealistic expectations men have of women

5 dating apps for serious relationships

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Ways to overcome obstacles
In lifestyle By

Tammy Rosiji: 7 Powerful Ways To Overcome Obstacles And Win In Life

Have you faced any obstacle that made you feel like nothing could be worse?

Obstacles and challenges  are the stumbling blocks that prevent you from reaching your goals. They are the limiting factors that hinder you from achieving your desired dreams, and you have to overcome these obstacles to move further in life.

It’s not enough to set goals; you need to actualize your goals. It is at the point of execution that life becomes unbearable as unexpected setbacks and obstacles set in.

It is not an understatement to say that every success comes with challenges. Those challenges often come as problems you need to solve. If you can solve them, you can then have the assurance that you can reach your goals.

5 Reasons Why Obstacles Are Important

So why is it important to overcome obstacles? Can you go through life without encountering any limitations?

Here are 7 reasons why obstacles are important in life.

1. Obstacles Reveal Your True Identity

Some life challenges will rip you apart. When this occurs, you get to know who you truly are. Sometimes, you don’t know your full capabilities and tendencies. Obstacles exist to test you and stretch you beyond limits.

The fact is once your limitations and inclinations have been revealed, you can begin to take steps to deal with them so you can win in life. You’ll be forced to overcome these obstacles, which will help reveal your true self.

2. Obstacles Direct Your Actions

Someone once said you could walk on water; you only need to know where the stones are placed. The stumbling blocks on your path create a new way to get to the next level or phase.

For instance, if someone continually hurts your feeling, the situation allows you to practice the art of forgiveness. Every problem comes with its solution. You only need to shift your perspective to uncover the lessons that challenges have to teach you.

No wonder Benjamin Franklin once affirmed that:

 

The things which hurt, instruct.

Once you receive instructions, learn, and make progress in the directions of your goals.

3. Obstacles Make You Tougher

No one comes with the natural ability to withstand challenges; you have to develop your resilience through life. And don’t you ever think everything will come to you on a platter of gold. That only happens in the grave

As long as you are here, you’d have to overcome obstacles and surmount difficulties. The essence of obstacles is to toughen you so you can be courageous. It would be best if you dared to change your circumstances – to improve yourself and the world.

And if you discover you are losing courage, obstacles can toughen you more so you can move to the next phase.

4. Obstacles Enable You to Focus on What Counts

Not everything counts in life, so you need to focus on your goals and pursue your life missions. Once you are clear about your goals and tasks, every obstacle that comes your way looks smaller and manageable.

But when you lack clues and direction, this uncertainty magnifies every limitation and makes your pursuit a massive mountain that you need to climb.

The bottom line is that you need to be clear about your goals and focus like a laser so you can surmount the few mountains that deserve your attention.

5. Obstacles Unleash Your Creativity

You don’t know how far you can run until you meet a lion in the jungle. That’s the beauty of life!

Without impediments, you may not reach the untrodden territory. It takes persisting and resisting to learn where others fail because they were impatient. Obstacles are capable of stretching your creative muscles so you can go beyond the limits.

6. Obstacles Help You Find Meaning to Your Life

Your perception of life determines your outcome. You might want to take a cue from the experience of President Abraham Lincoln. While he battled with depression all though, he led the United States through one of the most challenging times in history: The Civil War.

Lincoln discovered the art of fining meaning despite his inner turmoil by channeling his efforts outward by uniting the entire nation. He learned the art of endurance. He articulated this attitude and derived meaning from his obstacles.

He discovered purpose and found succor in a more prominent cause higher than his obstacles.

7. Obstacles Can Help You Discover Meaning Beyond Your Inner Troubles

Just like Lincoln, you can find your purpose when you cease from peering at your troubles and begin to seek how you can make others happy. You can rise above your obstacles by lifting others.

This strategy is one of the best approaches to deal with depression. It is a way of starving your problems of time so you can focus on others suffering.

Here’s the added advantage!

Focusing outward will enable you to improve inward.

7 Ways to Overcome Obstacles in Life

Now that you know the significance of obstacles, here are 7 ways you can turn them into stepping stones.

1. Find Out What’s Limiting You

Sit down and assess your limiting factors. What are the obstacles standing between you and your goals?

Figure out why you are not meeting the deadline. Avoid dredging up your list of complaints as it will eventually culminate into excuses.

For instance, if you said,’ I don’t have sufficient time,’ reflect on what you spend your time and energy on. Your limiting factors could be procrastination, complacency, or external events. If you said, ‘I don’t have enough funds,’ this is most times related to priorities.

Your immediate challenge may be a lack of motivation or time, or you need to commit to learning how to earn extra income and reduce your expenses.

2. Review the Obstacle’s Timeline

How long have you been dealing with the challenge? What attitude or habit is hindering you from overcoming the obstacles? Finding answers to these questions will enable you to make the right changes.

For instance, if you changed your job, there could be something about your new job or workplace that is challenging you. It could be the fact that you need to cope with a new environment.

Reflect on the different obstacles you have faced in life. Whether you work over them or not, take a cue from your experience and apply the lessons in dealing with new challenges.

3. Determine What’s Beyond You

Some challenges are beyond you. They are so daunting that you don’t have a clue on how to overcome them. Perhaps, you are even afraid or weak to the bone.

It shouldn’t be the end of the world. Just take a deep breath and list those things you can control, such as:

  • Your habits
  • How much energy you exert
  • Your decision when you are offered an opportunity
  • Your lifestyle-exercise, diet, and relaxation, all of which affect your mood and personal disposition

Focus on what you can control. Start by cultivating all the good habits to have in life.

4. Break Your Goals Down

Giant stride is not about taking one leap to the top of the highest mountain; it is about boldness to pursue your goals in the face of oppositions. It’s reasonable to break your goals into bits and develop a checklist to figure out the obstacles hindering you from actualizing the first box.

5. Maintain an Active Plan

Always work with a to do list . Begin your day with what you have to do and achieve your goal. Recognize that there will be obstacles and distractions. The lessons from facing obstacles will help you to adapt your plan in finding the best strategy to achieving your goals.

6. Improve Your Problem-Solving Skills

If you tend to make decisions base on your instincts, you may try to be more analytic.

Here are some strategies you can adopt to making a decision:

Worst case scenario: If I enroll for the copywriting course and I fail, where would I end up? Design a backup plan for this eventuality.

Cost-benefit analysis: What would I gain if I complete the copywriting course. Assess if the benefits are worth the sacrifices.

Final Thoughts

Obstacles give life meaning. As long as you are on the face of the earth, you will keep facing challenges. It’s up to you to change your perspectives and deal with obstacles with the right mindset. It’s either they become your stepping stones or stumbling blocks.

Choose to live your life by design and apply the tips I have shared above to overcome whatever obstacle you are facing. Stay safe, and stay strong!

 

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Keep Reading
Henrietta Ogochukwu Mark
In Career Gems By

‘A Client Once Slapped Me For Making A Mistake’- Henrietta Ogochukwu Mark

Henrietta Ogochukwu Mark is the brain behind Lagos-based Henrimac Cakes. In this interview with TOBI AWODIPE, she shares experience-based ideas on the art of cake making, the opportunities and challenges, how to start and excel at running a cake-making business, thriving during pandemic among other issues.

How would you describe the business of cake making?

TRUTH be told, it is a hectic but fulfilling one because, this is a business that you might have just N1000 in your account one moment and the next moment, someone calls to order a wedding cake worth N150, 000 or more. This is the benefit of having a skill; you will never go hungry. This has happened to me several times, helping me take care of financial responsibilities and more.

Abroad, you have ‘Cake Tasting’, why don’t we offer such services here?

I used to do this before, but it was thoroughly and badly abused by our people and I was compelled to stop. Some people want to come and taste all the cakes in the bakery first before talking about price, whereas in the western world you referred to, there is a paid appointment, which covers the cake tasting, except, of course, you already know what you want then you just have the usual appointment where you discuss what you want for your wedding cake.

They conclude price and go on to choose flavour, it is not even to taste. Do you see the difference?

There are clients here who would insist that they must taste your cake first before they order from you.

They don’t do like that over there; you can’t just walk into someone’s shop and demand to taste her cakes. Of course, if you have made payment into my account and you want to have a taste of my cake, you’re entitled to come and have a taste; I know you mean business then.

Some people, it is after eating that they will now start pricing the cake even after I have wasted precious time and resources on them. I don’t do that but if you have made the payment, there is room for that, it is included in your payment and you can always choose flavours.


What kind of cakes do you enjoy creating more?

In this industry, we have different styles and methods; there are some people that add pastries and cookies to their cake. This is great, but I mostly stick to wedding and birthday cakes; I don’t do cookies and pastries for now. Well, they say, ‘Never say never,’ but for now, I want to focus on cakes and now, I have developed over 15 cake varieties I offer clients.

Are multiple smaller cakes more cost-effective than a single big one?

I think it depends on the client. With the present downturn in the economy and further worsened by COVID-19, with no parties or weddings, I had to improvise and explore other options. Before now, I didn’t do smaller cakes, but now, customers tell me they don’t want big cakes but small ones, so I had to start it. Smaller cakes are not really cost-effective, but I understand we are all trying to balance with the current situation in the world.

 

How do you source clients in these tough times?

Mostly from referrals, they call me up. Sometimes, they say they attended a party where they ate a cake I made and want me to make one for them. Instagram has also been very helpful in sourcing clients. People also tell me they referred their loved ones and friends to me and I am thankful. In all, it is the grace of God that has been helping me.

 

What stands you out in this business?

For me, it is not just about designs; it is about the cake inside. But at the same time, if you have seen my work, if it is not neat, then it is not from me. I have someone who sent me a message; she told me she went to a party and the celebrant who is also a mutual friend, had various cakes but she identified my cake out of the several on the table. It felt very good to hear that because a neat cake is my trademark. I believe that the eyes eat first before the mouth and more importantly I want people to eat the cake and come back for more. No matter how small or how big it is, it has to be neat. No matter how beautiful, intricate a design is, if it is not neat, the beauty reduces.

If a simple design is done on a cake, even if you put a small flower there, the beauty pops out. However, it is not all about the design, the taste is also very important. A lot of people these days are more concerned with design rather than the actual taste but no matter how beautiful it is, if the taste is not so great, people will not come back for more.

Are you training other women to take up this skill?

Right now, I don’t, but I have a blog, Cake It With Henrietta, which I started in order to help upcomers. Not all of us are blessed with money or funds and I know what it means to start with nothing. Even when I started the blog, I know the kind of negative criticism I encountered because no one was doing what I was doing. I was giving out free recipes; everyone was busy hoarding recipes. My critics said I was giving away for free what people should be paying for, but I was unperturbed and told them that it was my way of giving back to others that really needed it. I have been down that road before, being unable to pay for expensive training classes and all and I had to resort to watching Food Network before I got a hang of it.

What would you say has been the lowest point for you?

In my early years, a client slapped me after I made an error. I put the wrong temperature on the oven so the cake was not properly baked inside. I delivered it, they did not eat it immediately; I think the next day or so. When they finally cut it, it was smelling; it was for her child’s birthday. That experience made me stop baking for six months. They almost beat me up thoroughly and I cried for one week straight.

My husband consoled me, reminding me that I was still new in the business and mistakes are bound to happen. He encouraged me to continue baking, that practice makes perfect. I refused, saying I didn’t want to touch my oven anymore and would try my hands on something else, but my husband countered my decision, advising me that I was perfect at my craft. He pointed out that he noticed I was always happy whenever I was baking. He encouraged me to go to baking classes to learn more rather than just via the Internet.

For those six months, I worked on being better and I got better indeed. That was four years ago and now, I have my own recipes and teach interested individuals via my blog. Also you know our work is all about recipes; it is not like tailoring where a person has to cut a pattern. Our work is quite straightforward, what you need is recipe, once it is written down; you give it to staff to implement.

Speaking of staff, once they stay with you for a month, they assume they know it all; steal the recipes and disappear, believing they have gotten your recipes not knowing that more will come. If you think you have taken what I’m using to excel in my business, God will surely raise another medium. It is not just about having the recipes; do you know all the intricacies involved in baking?

It really amuses me when they play these pranks, thinking they’re smart. I’ve also had an issue in the past whereby someone called my staff and was telling him to send my recipes, but unfortunately for the person, my other girl was around.

The staff was asking which of the recipes the person needed if you can imagine. I usually have hem sign a non-disclosure agreement, but even at that, how will you know what they do behind your back? Even when they sign, I can’t tell what they do after work; I can’t be going through their phones to know whether they sent someone recipes or not.

There is no way you can prevent people from stealing from you in this work, it is difficult. For now, I don’t know how to control it; it is really a very difficult situation.

How do you get your inspiration?

My inspiration comes from the personality of the client. I had issues when I made red velvet cake for a customer, she always ordered vanilla cake and she has been a loyal customer for years. I thought she didn’t know that we do red velvet and chocolate and decided to surprise her.

She booked her cake and I said let me do something different for her. So, when I made the red velvet cake, she called me and was screaming, ‘what is this occultic red cake?’ I had to apologise and she asked why I didn’t make the white cake (vanilla cake) she always liked.

So, for me, if I’m working on your cake, it has to be what you like; I’m meant to serve you and not myself. I will just add a little of me there but it has to be what the client wants because what I like might not be what the client wants. It’s not really about me, I can put little of myself but it is what you want.

What significant challenges are you experiencing that are setting you back?

The prices of the items we use are now double of what was obtainable before and I don’t think most people understand that we have to increase the prices because basically everybody is trying to make ends meet business-wise.

A bag of sugar was N10, 800 before, but now it’s N26, 000. Flour that sold for 9800 is now almost N18, 000; butter was also N9800 before but it’s now over N15, 000. At times, they would even tell you it’s not available. The increase in prices is a major challenge for us; I try to communicate with clients to see that ingredients have increased, but most of us still have to do the old prices to stay afloat. If you’re not baking, another person is baking. The price of items is the number one challenge.

Number two is poor electricity and the little gain we get goes to diesel. I have to use diesel because of the fridge, oven and other machines. The little gain we see, we use it to buy fuel and diesel. We are basically working for the government. We still pay tax despite all these hardships. I think everyone is just working to stay afloat, even if N500 is the gain, we will manage it like that.

How has cake baking evolved over the years?

Sometime last year, the baker that made my wedding cake called to tell me that she wants to learn from me. Cake is like fashion; every day, new techniques emerge. A decade or two ago, baking was seen as a skill for less privileged people, but things have changed now. In this axis, we have over 100 bakers. I think the country has also changed our views on skill acquisition because when you carry your certificate from Ajegunle to VI for months, you have to sit down and think of what you can do to feed.

Now, you even have graduates mixing cream, so it’s not just in baking. I know someone that, apart from baking, she goes to work, comes back to bake, trying to do both things. Everybody is trying to do many things at the same time. Some people are now doing ready-to-wear, small chops, food and so on. The economy forced many of us into getting a skill to survive.

What is your advice for women who want to go down this path?

When I first started out in life, I was a jack-of-all-trades. I also learnt how to be a milliner because I tried to add extra to the business; I wanted to do everything at once. Don’t try to be a jack-of-all-trades, focus on your strength.

In this industry, you can be good at baking; you can be good at creating sugar crafts used to cover cakes. Don’t allow social media pressure to distract you. Focus! What are you good at? Focus on that and let people know. For instance, if you go to my Instagram page, it’s clear I’m good at baking because I always show the inside of my cake. Focus on what you excel in and make a business out of that.

Source: Guardian

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Sitting posture
In Career Gems By

6 Simple Ways To Improve Your Sitting Posture At Your Work Desk

If there is one thing this generation suffers from, it is poor posture. Take a look around you and observe keenly the people around your environment. You would see people with poor sitting, standing and walking postures.

In your work place, you would have noticed people hunched over their seats, with their backs bent.

You’re probably currently sitting at your desk reading this, blissfully unaware of your posture right now—and that’s perfectly normal. It can be difficult to always be mindful of your posture, especially during a hectic workday through hours of Zoom meetings and conference calls.

Your posture is a very important indicator of your overall health, as it supports blood flow, improves your mood, increases your confidence, and strengthens your other muscles and joints. Practicing better posture while at your desk at work or at home, even in the smallest ways, is a great way to be mindful of your health on a daily basis.

Here are a few quick ways you can improve your posture as you go along your workday.

Sitting posture

1. Switch up your seating

Your seating can make or break your posture—literally. Seating with little to no back support, worn-out chairs, and working from your couch or bed could wear on your body over time, straining your shoulders, spine, and lower back.

If your desk chair doesn’t have the support you need to sit comfortably and in an upright position for an hour or two at a time, you may need to switch up your seating.

A good, ergonomic chair for your workspace will have lumbar support to help the middle of your back, where most of the tension goes when you’re hunched over your desk. You also want to pick a chair that keeps your body at a neutral, upright position with an adequate seat height that keeps your arms and legs leveled and a backrest that isn’t too firm or too soft.

If you’re now working from home, make sure to be mindful of where and how you’re sitting. Set up your own workspace with a desk and chair that supports your back and shoulders and promotes better posture over time.

As much as you can, avoid working from your bed. Your spine will thank you.

2. Take frequent stretch breaks

It’s easy to get wrapped up in your workday and forget to move, so set an alert on your work calendar or on your phone as a regular reminder to take a break and switch up your posture by taking a walk, standing briefly in between meetings, stretching, or getting a quick exercise in.

Spending hours upon hours every day in a seated position where your back is either slouched or hunched over is detrimental to your posture. Many health professionals have declared that sitting has now become the new smoking, a popular myth that compares the negative chronic health effects of both, such as weight gain and diabetes.

Prolonged sitting can have long-lasting effects on not only your back but also on your overall health.

Make it a priority to get up and move around on a regular basis throughout your workday to give your body some relief from sitting and staring at a screen all day. Put yourself on a daily schedule to get some time away from the desk so you can give your back a break from sitting in an upright position, putting more pressure on your spine.

3. Exercise for better posture

When we exercise, we often forget to exercise for better posture, especially as working from home becomes more prevalent. Your posture is key to better overall health, and taking time to focus on it during your workday can help prevent lifelong body issues.

Exercising throughout the workday for better posture can be as simple as standing upright for an hour or two at a time at your desk, stretching and rotating your neck to relieve some of the tension from hours of working, or getting a good back bend at the waist to loosen up that lower back.

Give yourself a few small breaks during the workday to work out those kinks in your shoulders, neck, and back from sitting too long, and focus on exercises specifically for those areas.

4. Keep your workspace eye level

Hunching over your desk to look at your laptop or to type is one of the key indicators of poor posture. If your laptop or desktop computer isn’t eye level, it makes it easy to slouch and get stuck working that way for hours.

Do an overall assessment of your workspace, including your laptop, your monitor, your desk, and your computer accessories like your keyboard and mouse to make sure they are level to your eyesight and body to ensure that you’re not straining your neck, shoulders, and back to use your devices.

Your workspace should be at a comfortable level but upright enough where your posture isn’t compromised. Switch up the positioning of your workspace so that it’s easier to sit upright while still being effective throughout the day. If you work remotely or from home, find a better place to set up your workspace like on a high bar-style countertop where you can easily sit in an upright position, or even stand and work for a change of pace.

5. Be intentions about your sitting posture

Taking the time to connect with your body every so often throughout the day to see how it feels can seem like another item for your to-do list, but your back will definitely thank you for it!

Practice being mindful of your posture throughout the workday by setting frequent reminders on your phone to check in with your body.

Use this mindfulness to be more aware of your posture on a daily basis and when you place the most tension on your back. Do you find that your posture suffers during long Zoom meetings? Are you sitting for more than two to three hours at a time in the mornings or afternoons? Take note daily of all of your workspace habits and how it impacts your posture and your overall body. This will help you anticipate and be more mindful of your posture during the most stressful times of your day and prepare to change it up.

6. Keep your feet flat on the floor

Your feet and their position while at your desk play a crucial role in your overall posture while sitting. If your feet are crossed or elevated, that could compromise your posture, as your weight is primarily on one leg or your back is taking the brunt of it.

When your feet are flat on the floor and properly leveled, the weight of your body is evenly distributed across your hips. Keeping your feet flat on the floor also makes you more mindful of the overall stance of your body, as it unconsciously makes you straighten up.

Practice keeping your feet fully on the floor for longer periods of time instead of elevating them using a footrest or crossing your legs at the knees underneath your desk. Planting your feet on the ground will help you be more aware of your posture and if you’re slouched or hunched over your desk.

Your posture is a key indicator of your body’s health during your workday. Don’t ignore any signs of back or shoulder pain; make it a point to take care of yourself while working, starting with your posture

Which of these tips do you find helpful?
Which of these tips would you start practicing today?

What other useful tip would you like to add? Please share with us in the comment box below.

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Powerful Psalms
In self development By

Tamela Tuberville: 10 Powerful Psalms You Should Pray Regularly

God has done so much in my life, and I am sure in yours as well. Sometimes I have difficulty finding the words to express my worship and adoration, especially in prayer. How do I fully express gratitude to the One True God for His abundant blessings? In times of distress, what do I say to convey my pain? When I am down to my last ounce of strength, how do I communicate my need to my Father?

One of the most significant sources of words for praise, worship, thanksgiving, and need comes from the book of Psalms. The book of Psalms is one of only two books in the Bible constructed as a compilation. The second is Proverbs.

Watch: 3 Powerful Psalms for Protection

Musical instruments often accompanied the psalms, making them the hymns of God’s people. Jesus sang psalms with His disciples on the night before His death. Psalms were sung regularly by the congregation and lifted up by individuals in adoration and intercession. Just as the Israelites prayed the psalms, we can also use them regularly to worship God and to bolster our prayers.

There are several ways to use psalms in our prayers. Start by reading a psalm through and meditating on its purpose. Consider whether the psalm is meant as worship, thanksgiving, or is a lament of sorrow, or a cry for deliverance. Then, make the words your words. Try inserting your name to create a personal psalm. No matter your situation, there is a psalm for every need.

Whether or not you struggle to find the words to pray, here are 10 powerful psalms to pray regularly:

1. To Give Praise – Psalm 30:4-5

“Sing praises to the Lord, O you his saints, and give thanks to his holy name. For his anger is but for a moment, and his favor is for a lifetime. Weeping may tarry for the night, but joy comes with the morning.” 

Psalm 30:4-5 ESV

David wrote this psalm for the dedication of his palace, and yet there is no reference to the structure; only praise for all God had done. David invites the congregation to join him in this praise, and he invites us as well. Use this psalm in prayer to give thanks for God’s patience and His faithfulness. Although we suffer pain as consequences for our sin, as David did, it will be brief compared to the joy on the horizon.

2. To Trust in God – Psalm 37:2-3

“Trust in the Lord, and do good; dwell in the land and befriend faithfulness. Delight yourself in the Lord, and he will give you the desires of your heart.”  

Psalm 37:2-3 ESV

Sometimes evil abounds in our midst. We may not understand why evil people prosper and we struggle. Praying the words of this psalm reminds us that God is faithful and we should trust Him to bring justice. In the meantime, we continue doing good and delighting in the truth of His love.

3. To Pray for Deliverance – Psalm 40:1-2

“I waited patiently for the Lord; he inclined to me and heard my cry. He drew me up from the pit of destruction, out of the miry bog and set my feet upon a rock, making my steps secure.” 

Psalm 40:1-2 ESV

This psalm reminds us of God’s faithfulness to be our help and our Deliverer. When we are in despair and see no way for the future, praying this psalm encourages us to trust in the Lord and be assured that He hears our prayers and requests.

4. To Pray For Protection – Psalm 46:10-11

“’Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth!’ The Lord of hosts is with us; the God of Jacob is our fortress.” 

Psalm 46:10-11 ESV

The first words of this psalm declare God’s protection. He is a refuge and fortress. No matter what happens God is in control. Praying this psalm for the times when we fear gives us hope to endure because we know in the end He will be exalted. All we have to do is be still and expect Him to move.

5. To Pray When You Are Overwhelmed – Psalm 55:22

“Cast your burden on the Lord, and he will sustain you, he will never permit the righteous to be moved.” 

Psalm 55:22 ESV

You can pray this psalm when the world feels overwhelming. When the world feels heavy, and your burdens are many, this psalm stresses God’s strength and protection. Giving God our cares and trusting in His protection keeps us from being tossed back and forth between fear and anxiety. We can stand firm no matter the situation and not be moved.

6. To Worship God For all He Has Done – Psalm 103:1-2

“Bless the Lord, O my soul, and all that is within me, bless his holy name! Bless the Lord, O my soul, and forget not all his benefits.”

 Psalm 103:1-2 ESV

David is the author of this psalm although his circumstances are unclear. He always had reason to give praise. David is not saying here that he could bless God but that it honors and blesses God when we praise Him with everything we have. Just like David, we have so many reasons to glorify God. Try praying this entire psalm as worship for everything God does in our lives.

7. To Give Thanks For His Mercy – Psalm 106:1

“Praise the Lord! Oh, give thanks to the Lord, for he is good, for his steadfast love endures forever!” 

Psalm 106:1 ESV

This psalm refers to God’s loyal covenant love, or mercy. The verses that follow in this psalm retell the details of God’s disobedient people and how He had mercy on them. They wandered and often forgot whose they were. They worshiped idols and turned against God’s will. We can probably say the same. Nevertheless, He heard their cry and He hears ours. To pray this psalm reminds us of God’s unfailing love and mercy even though we stray from His will and protection.

8. To Give Thanks For Answered Prayers – Psalm 116:1-2

“I love the Lord, because he has heard my voice and my pleas for mercy. Because he inclined his ear to me, therefore I will call on him as long as I live.” 

Psalm 116:1-2 ESV

We know God answers prayers and the psalmist here gives thanks and gratitude for all he has received through answered prayer. Near death, according to the psalm, he cried out, and God heard and he was saved. Lifting up this psalm in prayer gives thanks to God for answered prayers and reminds us of His faithfulness.

9. To Offer Gratitude for God’s Word – Psalm 119:1

“Blessed are those whose way is blameless, who walk in the law of the Lord!” 

Psalm 119:1 ESV

This psalm is the longest chapter in the Bible and focuses almost entirely on God’s word, referred to as a “lamp unto my feet.” Scripture is a central part of every Christian’s life and praying this psalm, even in part, gives us an opportunity to give thanks for God’s word.

10. To Remember God Made Us – Psalm 139:14

“I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well.” 

Psalm 139:14 ESV

Written by David, this psalm reminds us that God is everywhere and that He created us exactly to be who we are. Consider the miracle of the human body or the splendor of creation. Each part of our bodies works together perfectly by design. The only response to knowing the Creator specifically made us is worship and adoration.

These are only a few psalms you can pray regularly. There are 150 psalms containing over 2,500 verses written by David, Moses, Solomon and many unnamed saints.  I urge you to explore the Psalms and find the words for your prayers in the songs of God’s people.

Source: I believe

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Ebony Oshunrinde
In Editor's Choice By

Ebony Oshunrinde: The Highly Sought-After Canadian Record Producer And Songwriter

Ebony Oshunrinde (born December 28, 1996), professionally known as WondaGurl, is a Canadian record producer, songwriter and record executive. WondaGurl has worked with the likes of Mariah Carey, Travis Scott, Jay-Z, Drake and Kanye West.

At 26 years old, Canadian producer Ebony Oshunrinde — better known as WondaGurl — has built a career most music-business veterans twice her age would envy.

Ebony Oshunrinde

Early Life

WondaGurl started producing on her keyboard with drum pads at age 9. At age 15, she entered the 2011 and 2012 Battle of The Beat Makers competition in Toronto, Ontario, where Canadian record producer Boi-1da was present as one of the guest judges at both years.

She won first place in the latter year, earning herself a trophy and a Roland SH-01 Gaia synthesizer.

Ebony Oshunrinde’s Big Break

She got her first major credit, on Jay-Z’s Magna Carta Holy Grail, when she was still in her teens, and she has since produced more than 100 tracks for Travis Scott, Drake, Lil Uzi Vert, Rihanna, and other top acts. Her credits include multi-platinum hits including Scott’s “Antidote” and Rihanna’s “Bitch Better Have My Money.”

WondaGurl became a protégé of Boi-1da shortly after the competition, and around 2013, started to closely work with American rapper Travis Scott at 16 years old, whom she also signed to years later.

This led to her working with other major artists and producers since then, producing her first Top 40 hit single “Antidote” by Travis Scott in 2015, which was co-produced by Canadian record producer Eestbound.

Wondagurl

Recognition

In 2018, she was featured in the Music category of Forbes 30 Under 30. She is one of the youngest women to add production to a platinum-selling hip hop album.

In July 2020, WondaGurl signed a worldwide publishing deal with Travis Scott’s Cactus Jack Publishing and Sony/ATV Music Publishing, in conjunction with her own record label and publishing company, Wonderchild Music.

At the Juno Awards of 2021, WondaGurl won the Jack Richardson Producer of the Year Award for her work on the songs “Aim for the Moon” (Pop Smoke feat. Quavo) and “Gang Gang” (JackBoys and Sheck Wes).

She was both the first Black Canadian woman to win the award, and the first woman ever to win as a producer for other artists rather than as an artist self-producing her own work.

WondaGurl is naturally shy, and her aversion o the spotlight made it difficult, early on, to adjust to being one of the most sought-after beatmakers in the business.

Ebony Wondagurl Oshunrinde

Breaking Boundaries

She is currently one of the few women regularly getting A-list production work in any genre; female producers in music account for less than three percent of production credits on the 900 most popular songs of the past nine years, according to a recent study. Yet she’s never let herself be discouraged.

“I want to make girls feel like they could do this,” she says. “I know a lot want to.” She told Rolling Stone Magazine in a recent interview.

 

 

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Violent relationships
In lifestyle By

Model Ajuzie: 5 Factors That Make Women Stay In Violent Relationships

 There is a rise in domestic violence and it is more painful when you decide to stay because of the kids. What exactly are you teaching them? Do you realise the psychological and emotional effect the constant violence they witness have on them?
Every life matters but when you are constantly traumatized and you face physical abuse, it is better to leave, don’t wait for your abuser to change. Truth is nothing justifies Assault and battery. Domestic violence is not gender based but I would want to focus on women.  Women should stop  enduring DV. There is no accolade for enduring domestic violence.
I understand the stigma attached to being a divorced or single parent especially as a woman but that is not enough to stay where you are no longer accepted or tolerated. Most women have lost their lives as a result of the shame of speaking out. They try to hide their pain and wallow in self pity, denial and shame. I understand their are unfavourable factors that they might want to deal with which is why some prefer to endure abuse and live in denial.
I will like to mention but a few.

1. Parental Rules. 

Parents should learn to accept their kids who have the courage to walk out of ill  relationships. They should welcome them and make them feel at home. Some parents have lost their child because they don’t want to be associated with a daughter who walked out of a relationship not minding the grievance of what she passed through. They stigmatize her and give unrealistic advice with expectation that the abuser will change. They try to avoid whatever will according to them, tarnish their image or reputation amongst friends, colleagues and the society.

2. Religious doctrine 

Christianity tells you that marriage  is for better for worse and as such you are to endure and back your abuser in prayers. Your are to pray and fast for him to change. How do you achieve that? How do you remain  where you are constantly being beaten, inflected with physical injuries, you are mentally drained and emotionally broken? Just How? You are reminded that God hates divorce and for you not to offend God you just have to look for a way round the situation but walking away is certainly not one of those choices.

3.The society. 

The society already has a title for you as a woman who was once married and they try to pull you down with either their words or attitude. They act like a reminder to your previous status and some even try to stigmatise you especially when a child(ren) are involved.You’re most likely not to be given a fair judgement as they analyse and conclude on how, why and when you become a single parent or divorced woman.

4. You!

Yes you, you already have conditioned yourself to be too dependent on your abuser that you fear what the future holds outside that relationship. You prefer to take the insults for the fear of starting life afresh. You endure all his abuse because you feel that is the only way to gain respect. You have so built your world around him that you just don’t want to see beyond the abuse. You are scared of what your fellow married women would say and you don’t want to be mocked. I quite understand but the truth is not every one who walks out of an abusive relationship alive. Think about it.

5. The children 

Most women who died in The hands of their abusive partner stayed backed because of their  children. They were more concerned about the welfare of their kids but never really understood that theses kids are accumulating  and assimilating negative notions of how a family should live. You stay back for your children but have your asked what exactly are they learning in such a Commotinal environment? The bitter truth about staying in such a relationship is that when you die, these kids if not grown up will be told a different story about you. They will be lied them and you might be painted black. You stay and die for the children but their live goes on.
Finally, I am not advocating for you to leave a happy home but all I am saying is when domestic violence becomes a norm in your Violent relationships, please leave to live. Make your happiness and wellbeing your priority and walk out with confidence.
Remember that a life worth living is worth living well and marriage void of abuse of any sort is best enjoyed and appreciated.
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what men want
In lifestyle By

Remi Cole: 7 Unrealistic Expectations Men Have Of Women

Hey Guys. We love you, but some of the expectations you have of us, girls, range from bluntly absurd to rather mean. Just like you, we’re face the same limitations that are posed on us by being human.

If you stop expecting the next 7  things, our whole relationships may go onto the next quality level!

  1. We cannot look hot without taking no time to get ready.

Do you realize that even those “effortless, I just got out of bed look” requires hours of careful preparation – blow dry, face tone, mascara, bronzer, etc. Don’t pace nervously around the room, sighing for the tenth time, looking at your watch and moaning: “Are you ready, yet?”. Most of us were not born so naturally good-looking as you are. So sit down and wait if you’d like us to look gorgeous as hell.

2.  We won’t stop dating other people unless we are official

Just too many guys these days falsely assume that while they are still playing the field, hooking up, and going on dates with other girls, we would show the outmoded notion of chivalry and sit at home, patiently waiting for your call. That will likely not gonna happen until we become official. Until you are clear about your expectations, we will continue keeping our options open!

3. We won’t stop being friends with our male buddies

Yes, we are together now and we may be in love, but that absolutely doesn’t mean we should banish our male friends. They have been around for decades before you, supporting and helping us expecting nothing in return! If you expect that now you will be the only man in our life, you are very wrong. Having male friends for a girl is all right and you should deal with it. Men are 50% of the population and some of them are friends with women.

4. We can’t read your mind

As a man, you are likely not used to spilling out all your feelings and troubles. We get that. You are not used to complaining. You don’t want to appear weak and so on. But if something really bothers you – we want to know! We can see you are being passive-aggressive so something must be wrong. Yet, in most cases we cannot read your mind and magically guess the reason. Instead of playing an evening game of charade with questions like: “Did something happen at work yesterday?”, “Did you fight with Joe?”, “Is your Mom feeling well”? and so on, just tell us what’s wrong! We’d really appreciate that.

5. We can’t call you less and more at the same time

Yes, you don’t like us to be that annoying gal who rings you up ten times a day and texts in between the calls. Sure, no man likes overwhelming attention. That makes you feel creepy. Yet, at the same time, if we do not call you often enough, you just assume we are not that into you. Work with us to find the fine line that is not too much, not too little, but just right.

6.  We rarely make an exception in our rules for you

Most of us have these small rules when it comes to dating: “no kissing on the first date”, “the 5 date rule”, and so on. Those rules exist in a woman’s mind for a reason. We don’t want to feel cheap or used. We don’t want to get hurt or become too close before we get to know each other well enough. If you are, indeed, “worth it”, we’ll break the rules without any extra encouragement from your side.

7.  We can’t be casual and emotional all at once

Guys, we sometimes don’t mind having just a casual physical connection and not being in a relationship. Yet, if  you “don’t really look for a relationship right now,” then we don’t really look to deal with your emotional issues, go to brunch together or give an advice of what to say at a job interview. If this is “just sex,” just have sex with us, but don’t bring in your emotional baggage and false expectations in tow.

 

 

 

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