READ MORE ABOUT WHAT IS GOING ON IN THE WORLD TODAY:JESUS IS COMING SOON

hello my belove my people are out of the way of God both big and small, that is why you can see what is going on the world today,men sleep with men, women sleep women. which is not good in the sight of God. i can tell you this is end time my people beware of evil thing around you, reason well if are a mother or father can you allow your children to be sleeping with one another or as man you sleep with your sons,or mother you sleep with your daughters.i need reply of this my people.

THE LORD IS KING AND HE RULE THE WORD,BECAUSE OF IGNORANCE PEOPLE THINK THERE IS NO GOD

Cece Winans - Throne Room (Full Album)

Church In Focus Mrs Margaret Idahosa

this video is for every body 

The Commanded blessing by Arch Bishop Duncan Williams www aforen com

#Understanding the Prophetic#3 of 4# by Archbishop Duncan Williams

Nigeria Stock Exchange Is Worst In Africa, 3rd Worst Performing in the World

The Nigerian stock exchange (NSE) has become the worst performing stock exchange in Africa, and the third worst performing in the world, after China and Saudi Arabia.

Nigeria lost 1.2 trillion in the first eight trading days of 2016,  only less than China and Saudi Arabia in the entire world.

Oscar Onyema, chairman of the NSE, said he would have been bothered if Nigeria was not losing the way it was, adding that the NSE was reflecting the state of the economy. Onyema, said the bourse could fund the deficit of the 2016 budget,revealing that the stock had notified the government of the problems with the economy.

REPOSITIONED FROM GRIEVOUS BUFFETTING

1 chronicles 4:9,10; genesis 47:8,9;


some people's life is one long story of affliction, oppression, disappointment, frustration. they inhabit the place of curse like jabez and everything is upside down in their lives (1 chronicles 4:9,10).
like jacob, their testimony is "the days of the years of my pilgrimage are.... FEW and EVIL and have not attained unto the days of the years of the life of my father in the day their pilgrimage(Genesis 49:8,99.

amassive political defeat for zuma

The firing of Nhlanhla Nene and his replacement with the inexperienced David van Rooyen at the behest of President Jacob Zuma was the type of political decision-making that was set to have consequences. 

With billions wiped off the value of key financial stocks on the JSE and a plummeting rand, South Africa was staring down a financial abyss and rapidly approaching a fiscal cliff.

Speculation that the president acted without broad-based consultation on this ill-timed and even more ill-conceived decision caused an uproar not only within the broader business community but also among black intellectuals who saw the move as a virtual “last straw” in their tolerance of Zuma.

However, the reversal of the appointment of Van Rooyen – after four tumultuous and deeply damaging days – and Zuma’s reappointment of former finance minister Pravin Gordhan reflect more on the state of the Presidency and a new era of vulnerability for Zuma and his benefactors.

Without a doubt, such messy, indecisive and short-sighted decision-making has damaged the president.

Since “capturing” the Treasury only a few days ago, Zuma risked a palace coup. He must have been cornered by a segment of his own senior leadership both in and out of the Cabinet to restore a semblance of positive governance and try to undo the damage.

The stunning reappointment of the respected Gordhan indicates the levels of consternation that surely prevailed within the ANC this weekend. 

For Zuma, it is a massive political defeat and he is now more vulnerable than ever. His iron grip has been dented – a flip-flopping political head of state now becomes a potential lame duck who may well preside over the ebbing away of his own political support base.

This was a moment in which South Africa’s powerful leader was confronted – and he flinched. It is a sign of weakness, a chink in the armour, that does not befit a sitting head of state.

As for the effects on the domestic markets, there will be substantial relief. The rand is likely to see some upside and Gordhan’s own relatively intact track record and political gravitas will fuel much-needed positive sentiment – at least in the short term.

At the very least, there will be relief that a known (and respected) entity like Gordhan will hold the purse strings rather than the vastly inadequate Van Rooyen.

Questions remain over the South African Airways (SAA) Airbus financing deal and South Africa’s nuclear programme. One would hope that someone of Gordhan's political and intellectual gravitas protected himself by imposing some conditions in accepting the position of finance minister once again.

Indeed, should there be a pull-back on these important issues, he will have shown he retains autonomy over the Treasury, supported by strong centrist elements now openly hostile to Zuma.

But ultimately, fundamental questions around the economy remain. Will excessive spending and patronage–induced capital outflows (like that of SAA) continue? Will the nuclear programme still see a massive capex commitment from an economy staring down junk-bond status? Above all else, can Gordhan rescue the National Development Programme from the trash bin and try to implement prudent, socially uplifting and market-friendly economic policies?

Whatever the short-term consequences, the real change these past few days has been political. And a political change is required in South Africa to kick-start real economic delivery.  

Zuma and the Cabinet will retreat for the Christmas break into relative peace and quiet. But make no mistake: the Nene debacle has substantial consequences. And perhaps, for Zuma, life will not quite be the same again. The centre might just have shifted in the ANC – and that shift is away from the president.

Heartbreaking Moment Mother Kangaroo Holds On To Her Joey For Last Time Before Dying

This is the heartbreaking moment a dying kangaroo is held in her male companions arms as she reaches out to hold her joey for the last time.

The devastating moment was captured by photographer Evan Switzer, who witnessed the scene as he took a walk in River Heads, Queensland.

Her protective partner kept a close watch on her as they gave her comfort while her joey held on to his mothers arms as she slipped away.

Describing the touching moment, Mr Switzer told Daily Mail Australia: “I saw the male pick up the female, he looked like he was just trying to get her up and see what was wrong with her.

“He would lift her up and she wouldn’t stand she’d just fall to the ground, he’d nudge her, stand besides her…

“It was a pretty special thing, he was just mourning the loss of his mate.”

He added: “I’ve travelled around a bit and you see a lot of dead roos on the side of the road – but I’ve never seen anything like that before.”

It’s not clear what had happened to the kangaroo and Mr Switzer said he saw no signs of any visible wounds.

THE BUHARI ADMINISTRATION: A NEW BEGINNING FOR NIGERIA

Nigeria’s new president has a chance to transform the country into a model social democratic nation

Africa has long been a continent of contradictions, blessed by great beauty and natural resources on one side but cursed by widespread poverty and corruption that have long cast a dark shadow over its people. This sad state of affairs is arguably a byproduct of Africa’s lack of widespread liberal democratic systems of governance, with only 11 of its 54 nations ranked as “free” according to various criteria. It should be a source of optimism, however, that many of the former are governed by parties of the democratic left, whose record in government has demonstrated the kind of positive social and economic progress that can be achieved if other African countries follow their example. In Mauritius, decades of socialist rule have left the island nation one of the richest in Africa, while governing centre-left parties in South Africa and Namibia have presided over improvements in levels of social protection under their leadership. Further north, progressive governments in Ghana and Cabo Verde can point to similar achievements in enhancing levels of social development under their watch.

Until recently, such administrations only represented a small proportion of the continent’s total population, limiting the extent to which their reforms could be felt by people across Africa. All that changed last year, however, with the coming to power of the All Progressives Congress (APC) in Nigeria.

The general election held in Nigeria in March 2015 was a historic one for Africa’s most populous country, witnessing not only the end of the 16-year rule of the incumbent People’s Democratic party, but also the first time in the country’s history that an opposition figure won peacefullythrough the ballot box. It is perhaps a sign that Nigeria’s relatively young democracy has finally matured, and that the country may finally be leaving behind its legacy of military coups andpredominately authoritarian regimes once and for all.

One may question, though, the kind of ideologically driven path that the APC will follow, given that the party (despite its characterisation as a centre-left party by numerous observers) does not define itself by any particular political philosophy. Nevertheless, the APC’s consultative membership of Socialist International (an organisation of predominately left-of-centre parties) indicates a commitment to values of social and economic justice, which is clearly reflected in its proposals for government. For students, the APC has pledged itself to providing subsidised meals for childrenand free tertiary education for those who wish to study maths, engineering, and science and technology – three subjects crucial to a country’s economic development. Also promised are auniversal system of national health insurance and monthly cash allowances for indigent Nigerians.

From a humanitarian perspective, such policies should be welcomed for their contribution towards enhancing national prosperity and alleviating deprivation. The provision of school meals could domuch to combat the scourge of child malnutrition (believed to afflict more than half of the nation’s children) while also improving performance at school. In addition, the APC’s universal health plan would not only improve the life chances of the nation’s population as a whole, but lift financial barriers to the treatment and medications that people need to lead a healthy life.

Although elected on a comprehensive platform of change, the APC faces the challenge of confronting a myriad of social problems that it still needs to develop cogent plans for tackling if it hopes to provide working people and their families with a better life. Current legislative restrictionson the right to strike and trade unions should be removed to allow workers greater freedom to attain the representation they wish for and to voice calls for a better deal at their places of work. A stronger and more efficient system of workplace inspection should also be established to ensure that health and safety standards are enforced and that workers are adequately shielded fromaccidents at work, without fear of injury or loss of life.

Another issue that needs tackling is the inequitable system of taxation in Nigeria, with the country’s affluent minority taxed at a pitifully low rate of three per cent. To tackle this unjust situation, new taxes could be introduced on luxury goods, capital gains, and government contractors, while levies could be imposed on such groups as large commercial farmers and the telecommunications industry, who currently contribute little to the state’s coffers. Developing a fairer system of taxation would not only wean the country away from its over-reliance on oil as a source of revenue, but also provide the APC with the funds it needs to finance its reform programme.

Perhaps the most controversial issue facing the APC is the authoritarian past of its leaderMuhammadu Buhari. One of the many military leaders who controlled Nigeria throughout the postcolonial era, Buhari previous served as president from 1983 to 1985. Although admired for his strong anti-corruption stance, his time in office was marred by human right abuses and economic austerity measures (including a withdrawal of food subsidies) that led to mounting unemploymentand an erosion of living standards. It is perhaps unsurprising that such actions led to a popular coup against Buhari, and his exclusion from high office for nearly three decades.

In the years following his removal from power, Buhari appeared to have undergone something of a Damascene conversion, with the former military ruler promising during his political comeback to uphold democratic values such as free speech and freedom of expression if elected president. While Buhari’s change of heart may be sincere, he must prove this by not only respecting democratic institutions and the rule of law, but make the hopes and dreams of his supporters for a happier and more prosperous life come true.

With Buhari enjoying a majority in parliament, and with a governing cabinet recently formed after months of waiting, he and his ministers have the chance to change Nigeria for the better and turn it into a model social democratic nation. For the sake of their many supporters and for the future prosperity of Nigeria, they must not fail.

Nigeria approves $200 million World Bank loan for projects in Lagos

Jan 13 Nigeria's government has approved a $200 million loan from a World Bank agency to develop infrastructure in Lagos state, its commercial hub, the minister for works, power and housing said on Wednesday.

The loan was the second tranche of a total of $600 million lent by the International Development Association to the Nigeria government for Lagos state since 2010, Babatunde Fashola said.

Lagos, a mega-city of 21 million people in the state of the same name, is the commercial engine of Africa's biggest economy. Its gross domestic product accounts for about a third of Nigeria's overall GDP.

Fashola, who did not give details of any projects for which the loan would be used, said the money had been intended for distribution in three tranches each of $200 million to end in 2013 but had been delayed.

"It suffered delays as a result of partisan political differences in the last dispensation. After the first tranche was disbursed there was a freeze on the second tranche," he told reporters.

Fashola said the loan was to be repaid over 25 years at an interest rate of 2.5 percent. (Reporting by Felix Onuah; Writing by Alexis Akwagyiram; Editing by Chijioke Ohuocha, Larry King)

PRESIDENCY AGAIN DENIES WITHDRAWING 2016 BUDGET

The Presidency on Tuesday again said President Muhammadu Buhari has not withdrawn the 2016 Budget from the National Assembly.

The Senior Special Assistant to the President on Media and Publicity, Mallam Garba Shehu, said this in his reaction to enquiries made on the whereabouts of the document.

There were reports earlier in the day that the document had been declared missing in the National Assembly.

But Shehu said the executive arm of government delivered copies of the budget in hundreds to the two chambers of the National Assembly.

He said since the document has ceased being the property of the executive the moment Buhari presented it to the National Assembly, enquiries about its whereabouts should be directed to the appropriate quarters.

He said, “Nobody except the President can withdraw the budget.

“As far as we know, he hasn’t done that.

“The copies in their hundreds have been delivered to both chambers of the National Assembly.

“By tradition, once the budget is submitted, it ceases to be our property.

“Enquiries as to where it is should be directed to the appropriate quarters.”

Speaking in Tounges can Save your Life! Pst Chris Oyakhilome

PHOTO OF A SMALL BOY IN KENYA

the small boy is happy when he saw people around him, think about this the little boy doesn't like loneliness .

africa people coming to europe

GOVT DOES'T WANT IGBO TRADERS IN LAGOS

Early last Wednesday, Oshodi made the news again, with a bulldozer at work. On orders of governor Akinwunmi Ambode, it rumbled through the Owonifari market,Oshodi, Lagos, crushed and flattened everything on sight within the market. But cries of traders at the market, roared louder than the bulldozer which pulled down the market. “I am finished, I just arrived from China with over N20million goods, they have crushed everything. Where will I start from?”

It was a cacophony of noise, curses, abuses mixed with rage and anger. Even by-standers and onlookers did not spare the authorities, as some of them muted abuses on the Ambode-led government for destroying the market with goods worth over one billion naira. A few others said: Traders in Lagos are stubborn, they will never hear, that is good for them!

Kenneth Madu, a trader in the market told Saturday Vanguard that he had been extremely brutalised as he lost everything he had laboured for in the market.

Battling emotion, Madu stated: “I just stocked my shop with new items I brought in from China a few days before the Christmas holiday. When I heard that they have sealed up the market, I rushed down to see if I can evacuate all my goods from the shop. They denied us access into the market and chose to demolish the market with all our goods. I had more than N20million goods in my own shop. Others had more. All attempt to remove our goods failed. I even offered to give the police N200,000 just to allow me remove my goods, they refused. I have been brutalised and traumatised. This is murder, they have killed us.”

He gazed again at what used to be his small shop that contained his over N20million goods leaned back to clear his over-burdened brain of the confusion and said: “This government is wicked and inhuman.”

Asked whether there was any notice to that effect. He stated that there was no notice of the demolition, “they only came to serve a 21-day quit notice that Isopakodowo in Bolade has been provided. But the 21-day quit notice has not expired. Even where they said we should go at Bolade is uncompleted, small and cannot contain all the traders in this market let alone attract the patronage we receive here,” Madu stated.

Another trader, Mr Sunday Obi said: “I heard the government had sealed up the market while I was at home for Christmas, I quickly rushed down, but I got here on Wednesday. They have demolished and destroyed everything I had in the market. I had over N10million worth of goods. I sell wires and electronics in my shops. This morning I came to see if I could pick up a few things from the rubble, but I saw fire everywhere again. Who set fire on what was left?

“We don’t know. But, it means, there was a deliberate attempt for us not to pick up anything from here. If they (governments) don’t want the Igbos in Lagos, they should come out to tell us. How can they demolished the market without allowing us to remove our goods? It is inhuman,” he said.

Obi stated that over 2000 traders had their goods trapped in the demolished market, with huge loses that run into over a billion naira. “About 2000 traders had different goods in the market. I really can’t estimate what we have lost but a modest estimate will be over a billion naira. At a time when people have spent all what they had to re-stock preparation for business in a new year, it is wicked,” he said.

In 2009, Ambode’s predecessor, Babatunde Fashola, was praised for clearing Oshodi, ridding the areas of miscreants and easing traffic gridlock in the area. Following this development, Ambode who after inauguration said his government will govern with compassion, is perhaps set to conclude the unfinished job BFR started on Oshodi seven years ago.

FALEKE, AUDU'S SON RELEASED BY DSS

Operatives of the Department of State Service, DSS, have released the Kogi State Deputy Governor-elect, James Faleke and Alhaji Muhammadu Audu, son to the late prince Abubakar Audu.

This was disclosed at about 5pm on Saturday by Duro Meseko, the Director of Media and Publicity of Audu/Faleke Campaign Organisation.

Maseko called on members and supporters of the All Progressives Congress, APC, to remain calm and not to resort to any action that could jeopardise the existing peace in the state.

He gave the assurance that Faleke would continue to abide by the rule of law in its push to reclaim his mandate.

DISSECTING NIGERIA'S PENSION SCHEME

Citizen Stanley Nwabia, is a young Nigerian; with the country’s economy walking the tight rope of a financial crunch, he has consistently inquired of the panel engaging with the public, for a way to liquidate his pension funds. 

“I want to liquidate my pension account and why must they tell me to wait till I turn 50” Tweeted Stanley Nwabia. The eminent panel of discussants answered thus: ‘The RSA was created for retirement benefits and not employment benefits’; liquidating his RSA was not an option.

There are millions of Nigerians who like Stanley Nwabia, do not fully understand nor appreciate the Pension Reform Act of 2004 and the detailed workings of Nigeria’s Contributory Pension Scheme (CPS).

It was for this reason that the Director General of the National Pension Commission (PenCom), Chinelo Anohu-Amazu, organised an innovative social media round table to explicate Nigeria’s pension laws and processes better. The Google Hangout linked to live twitter feeds was not only a novel idea but also presented the perfect vista for interfacing with the general public.

Under the personal direction of the DG, the #AskPenComDG panel of experts comprised of some the highly experienced regulatory officials and pension industry experts in Nigeria. On the team from PenCom were top officials including Mr. Lana Loyinmi – Head, Benefits & Insurance, Mr. M. B. Umar - Head, Compliance & Enforcement, Dr. Farouk Aminu – Head Research & Corporate Strategy, Mrs. G.E. Usoro – Head, Public Sector Pensions and Mr. M.S Muhammad Commission Secretary /Legal Adviser. They were also joined by Mr. Misbahu Umar Yola - Managing Director, Legacy Pension and Mr. Wilson Ideva – Managing Director, Premium Pension.

ZIDANE ENJOYUNG LIFE IN ANOTHER DIMENSION

Zinedine Zidane says he had been lifted into another dimension since his sensational appointment as Real Madrid coach four days ago.

The 43-year-old got right down to work within hours of Rafael Benitez being sacked on Monday night, as he takes the step up from his previous job handling Castilla, the Real B team.

Despite his limited experience the France 1998 World Cup winner said he was confident he could get the best out of his star-studded team.

“I was happy, I saw a focussed team who want to reconnect with certain things,” said Zidane after a training session this week.

“It was spectacular. The team had only one desire, to play.

“Tonight I’ll sleep very well because today’s (Friday) training was very good, as were the last three days.”

Former world player of the year Zidane, who finished his playing career at Real Madrid in 2006, said he had been impressed by the squad.

“I said as an aside to Karim (Benzema): ‘But what quality you have (the team)!’ They never lose the ball, when we do a possession exercise it’s difficult for those who defend to get the ball back.

“I can’t pick out a specific player, they are all very good. It’s a pleasure to observe that from the outside. I’m really convinced that it’s going to work out well, when you see this team and its quality, you can only say that.”

And he insisted he did not feel overwhelmed by expectations ahead of his first match on Saturday at the Santiago Bernabeu Stadium against Deportivo La Coruna.

“People have talked a lot about it recently but those who come to the stadium will come to see their team play well and win, that’s the most important.

“For me it’s a landmark. You pass into another dimension. Everything has gone very fast.

“Monday I was preparing my match against Ebro (third division) and in the afternoon it all changed, changed.

“That’s what is amazing, but now I’m ready, well prepared. I hope tomorrow (Saturday), the result will come, but I don’t doubt it. I am very, very, very happy.”

HOW FEMI FANI-KAYODE USED FRONTS TO RECEIVE FUNDS FROM EX-NSA DASUKI'S ARMS PURCHASE FUNDS

Former President Goodluck Jonathan’s campaign publicity director, Femi Fani-Kayode,  used fronts to accept payments from former National Security Adviser, Col.Sambo Dasuki (rtd), according to information released by the Office of the National Security Adviser and the Economic and Financial Crimes Commission (EFCC). 

Mr. Fani-Kayode is one of several prominent politicians, most of them tied to Mr. Jonathan or the Peoples Democratic Party, under investigation for benefiting from more than $2 billion in public funds meant to fight Islamist terrorist group, Boko Haram, but which Mr. Dasuki is accused of diverting to partisan political ends. 

 A list released by the Office of the National Security Adviser contained the name of a firm, Leeman Communication Ltd, used by Mr. Fani-Kayode to collect some share of the defense funds. An EFCC operative involved in investigating the widening scandal told SaharaReporters that Mr. Fani-Kayode had used the firm as a front in order to avoid detection. 

After SaharaReporters first reported that Mr. Fani-Kayode, a former Aviation Minister, was part of the circuit of politicians who received vast sums of money from Mr. Dasuki, the former campaign spokesman for ex-President Jonathan issued an elaborate statement claiming he had never taken a single “kobo” from the embattled ex-NSA.

However, a source who is part of a team of investigators told SaharaReporters that Mr. Fani-Kayode was only trying to be clever by half. The source asserted that his team had traced monies illegally taken from the NSA after Mr. Fani-Kayode had persuaded former President Jonathan to hire him to undertake “perception management” for the then president who was in the thick of an ultimately futile reelection campaign. 

Mr. Jonathan reportedly approved for Mr. Dasuki to pay  some monies to Mr. Fani-Kayode through Leeman Communications Limited, a company managed by a Uk-based journalist and PR consultant, Lekan Fatodu. The former NSA then wired the payment through an account, FG/NS062014. Investigators allege that, as soon as Leeman Communications Ltd received the funds, Mr. Fani-Kayode then sent text messages to Leeman Communications Ltd to release his portion of the payment through a female front, Olushola Grace Obaze, through her account number, 001-542-8962, at Diamond Bank. 

Investigators said they found that this convoluted and crafty mode of receiving payment was typical of Mr. Fani-Kayode’s financial dealings with former President Jonathan and Mr. Dasuki. They added that the former Aviation minister used several fronts to receive public funds that totaled N1.7 billion. 

In a paid advertisement issued today, the Office of the National Security Adviser asked Leeman Communication Ltd to step forward to explain how it got the contract and to provide the list of its directors. 

One investigator suggested that Mr. Fani-Kayode must have adopted the circuitous mode of receiving funds from Mr. Jonathan and Mr. Dasuki because he already was under indictment by the EFCC for money laundering that reportedly occurred during his tenure as a minister. During the presidential campaign, former President Olusegun Obasanjo described Mr. Fani-Kayode as a man who would prostitute himself for cash. 

POWERFUL RAIN IN CALIFORNIA STORM HITS

The first major El Nino storm of the season has battered southern California, bringing heavy rain to the drought-stricken region and causing flooding and mudslides in some areas. The National Weather Service said 1.42 inches (3.6 cm) of rain fell at the Los Angeles airport, breaking the old record of 1.32 (3.4 cm) set in 1979.

Heavy rain was also reported in other parts of the state, forcing several roads to shut down and prompting flash flood warnings and power outages. Although the rain eased by late afternoon, forecasters said more thunderstorms were expected on Wednesday and Thursday, and possibly Friday. 

PHOTO OF A PENSIONER IN DOCK OVER ARM CACHE

Cape Town - A 70-year-old man appeared in a Cape Town court on Friday in connection with a large cache of weapons which was found at his residence last month.

Keith Conroy was granted bail of R3 000 by the Goodwood Magistrate’s Court and warned to appear again on March 29.

Conroy was arrested on Thursday and charged with failing to safeguard his licensed firearms after they was found in his vehicle without supervision.

According to the charge sheet, his vehicle was found at N1 City mall in Goodwood, with a Colt AR-15 rifle, Glock firearm and Winchester 12 Gauge shotgun inside.

Conroy, who gave his listed address as Grotto Bay in the Western Cape, had also been sought by police in connection with a cache of weapons found at a residence in Vryburger Street, Bothasig, last month.

According to his legal counsel, Conroy had been away on holiday recently.

Acting on a tip-off, police discovered the arms in a flat at the back of a house on December 18.

He faces charges under the Firearms Control Act, including unlawfully being in possession of three gun frames, two gun slides and two firearm barrels.

He also faces charges related to thousands of rounds of ammunition found at the Bothasig residence where police also recovered right-wing paraphernalia.

According to the charge sheet, police found:

– 908 .223 calibre rounds

– 100 shotgun rounds

– a further 45 shotgun rounds

– 4 700 ammunition primers

– 550 .223 calibre rounds

– 1 000 .45 calibre rounds

– a further 870 .45 calibre rounds

– 349 9mm rounds

– 528 .308 calibre rounds

– a further 440 .308 calibre rounds

– 1 028 .40 calibre rounds

– a further 1 000 .40 calibre rounds

– and 82 .22 calibre rounds

Defence counsel Carlo Viljoen argued for his client’s release on bail of R500, saying he had a fixed address and was a business owner.

However, State prosecutor Benito Adonis argued that due to the seriousness of the offences, R500 was too little, adding: “These are very serious charges which may still change as the investigation was still outstanding.”

When questioned by Magistrate Shaun Lea as to the nature of the business, Conroy indicated that he ran a self-defence business, but that he had no income at present as he was between contracts.

Viljoen told the court his client’s next contract was due to start in Clanwilliam up the Cape West Coast.

Lea set bail at R3 000 and warned Conroy to appear again in court on March 29.

THIS ARE THE WAY TO STICK TO YOU EXERCISE REGIME

London - We all have a grand plan or two up our sleeves as a new year begins.

Starting, and sticking to, an exercise plan is one of the most popular. You don’t need to be the fittest, the fastest or the best to benefit from exercise, but you do need to find the motivation to carry on exercising, however, humble your beginnings.

We’ve sourced the smartest expert advice to motivate you into exercising now, and throughout 2016.

1. Prepare for the worst

Susanna Halonen, happiness coach and author of Screw Finding Your Passion

Practice if planning. Think about what could prevent you from doing your habit. Then, come up with a solution for how you’re going to deal with it, to make sure it doesn’t prevent your progress.

For example: If I feel too tired to go the gym when I wake up, then I will go for a brisk 15 minute walk in fresh air instead. Make your new habit as easy as possible to stick to. Make sure you have all the resources you need to do it. Schedule it into your calendar if it’s a jog, empty your cupboards from sweets if it’s a less sugar thing, and put your phone away from your bed so you can’t press snooze without getting out of bed - or disable the snooze option completely.

2. Mind your feelings

Dr Mark Coulson, associate professor in psychology

Feelings of hunger, fatigue, and laziness are just feelings. Be interested in them and notice that when you allow them to exist they start to lose their power over you. Welcome them in, like old friends who will stay with you a little while and then disappear. Think, Hello, fatigue, nice to see you, come in and make yourself comfortable. I hope you don’t mind if I carry on with what I was doing before you got here.

3. Nutrition counts

Matt Roberts, personal trainer to model Naomi Campbell

Eat a breakfast high in protein. This will make you more alert. This is because certain amino acids (the building blocks of proteins) are needed to synthesise neurotransmitters (brain chemicals that communicate information throughout the brain and body): dopamine, serotonin and norepinephrine, which are vital for increased energy.

Research also suggests it keeps you fuller for longer, which can impact your food choices later on in the day.

Stock up on vitamin D - during the summer the sun provides us with plenty of ultraviolet B radiation for our bodies to produce vitamin D. Vitamin D plays a vital role in the human body and is essential for immune function, bone health and the production of certain hormones.

In winter the sun lacks potent UVB rays and so we have to source our vitamin D elsewhere. Great sources are eggs, meat and oily fishes (think salmon, mackerel and sardines) and can also be supplemented.

You can’t out-train a poor diet. Diet is key to recovery from exercise, and recreational exercisers should eat a well balanced meal containing protein, carbohydrate and fat from whole food sources, one to two hours after exercise as well as rehydrating with water.

A real-life example would be a chicken breast with mixed green vegetables, couscous and a small handful of nuts.

4. Prepare for the next 66 days

Chris Hall, personal trainer

Despite the common myth that it takes 21 days to form a habit, science has shown that in order for something to really become a habit you need to allow 66 days.

Having a goal over these initial two months will really help to keep you focused and allow you to monitor your progress, see changes in your body and, above all, increase the likelihood of continuing on well into the following year.

My advice would be to have two goals: a long-term goal - something you wish to achieve across the next eight to 12 months - for example, this could be preparing for a half marathon, or losing a dress size or two - and a short-term goal, something you wish to achieve in several weeks or even a few months, whether this is reaching the 5k mark comfortably, or fitting into the jeans you had last year.

5. Be accountable

Hilda Burke, integrative psychotherapist

Working with my clients who are trying to break old habits and mould new ones, I find something that really helps them is checking in on where they are on a weekly basis in our sessions. This external accountability can really help people to keep on track.

Obviously, not everyone has access to a psychotherapist, but stating an intention to a good, trusted friend who you know is supportive towards your goal can really help. Verbalising an intention alone can help make it feel more concrete. Some people find that making a kind of contract to check in with that person every week or fortnight can help them to keep on track. Choosing the right person is important - it needs to be someone who can be gently encouraging rather than guilt/shame provoking.

6. Work out why you’re exercising, and write it down

Pete Cohen, life coach

Most people don’t like exercising. As much as they try to convince themselves that they do, they don’t. We are driven by pleasure and we avoid pain. If you don’t find a way to enjoy what you’re doing, you’ll fail.

What people need is willpower. True willpower is when you have the will to do something that’s important to you when when you don’t feel like it, or you’re not in the mood. When was there a time in your life that you wanted to achieve something so much that you had the willpower that you needed? Find out why you’re doing something, write down a whole load of compelling reasons, and it will be an uncontrollable force.’

7. Timing is everything

Dr William Bird, GP

Find the best time of day to suit you. If you’re not a morning person and your energy levels are low early in the day, then don’t choose that time to exercise. Exercising within two hours of a meal - before or after - will reduce the bad effects of that meal, the sugar, salt and fat. It doesn’t have to be severe exercise, a walk is fine, and doing it before a meal gives as much benefit as doing it afterwards.

8. Reward yourself

Frida Harju, nutritionist

If you are seeing results and working hard at improving your overall lifestyle, you should reward yourself, even if it’s just once a month. Make sure you give yourself a treat every now and again, and are not depriving yourself entirely of the things that you enjoy.

Everything is fine in moderation, so if you have worked hard all week, reward yourself with a naughty treat.

“I also find that if you reach a specific goal, it is important that you reward your inner self, so be sure to buy those shoes you wanted or get that haircut you were too nervous to try before.”