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The festive season has a reputation for undoing good habits such as eating well and exercising. Normal routines disappear, days become less structured and exercise habits can fade. The solution to staying active is not more willpower, but smarter planning. Research shows that simple, practical strategies can help people stay active through Christmas and into the new year.

At this time of year, articles often focus on the calorie content of festive foods and drinks, alongside advice on how to “burn off” festive indulgence. However, guilt-based motivation is ineffective in the long term.

You are more likely to stick with exercise when it feels rewarding rather than forced. This is known as intrinsic motivation, which comes from enjoying the activity itself, rather than exercising due to pressure, guilt or external rewards. Behaviour change research shows that physical activity habits are more likely to last when they are easy to start and driven by intrinsic motivation.

For example, someone is more likely to maintain a running habit because it improves their mood or helps them decompress, rather than because they are trying to burn a specific number of calories.

To support intrinsic motivation, it helps to choose activities you enjoy or are curious about and avoid rigid rules. Exercises should match your current ability and offer a sense of progress, such as improvements in strength, technique or stamina. Clear, achievable progress increases enjoyment and commitment. Training with others, joining group classes or sharing progress can also help sustain motivation.

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The solution to staying active is not more willpower, but smarter planning (Getty)

Most people do not stop exercising over Christmas because they lose motivation. Instead, their routines change. Late nights, travel, disrupted schedules, limited gym access or exercising in unfamiliar places create practical barriers. In many cases, exercise habits fade because of logistics, not a lack of desire.

In behavioural science, anything that makes a behaviour harder to start than it needs to be is described as friction. Even small obstacles can increase the effort, time or mental energy required to begin, making people more likely to delay or abandon the behaviour.

Friction is often subtle. Forgetting login details for a fitness app, not knowing what workout to do, or wondering whether there is enough time for a session to be “worth it” can be enough to derail exercise plans. Each small obstacle adds hesitation and increases the chance of giving up.

Reducing friction makes it far easier to maintain fitness over Christmas. This can be done by preparing in advance, simplifying choices and making the first step as easy as possible.

Prepare and plan ahead

Preparing ahead of time reduces delays and procrastination. Keep a gym bag packed or lay out workout clothes the night before. If you train with music or podcasts, have them ready. Create a default route for outdoor activities such as running or cycling so you don’t have to decide where to go.

When routines change, the type of exercise often needs to change too. Many people turn to social media or YouTube for ideas, but the sheer number of options can lead to decision fatigue, where repeated choices drain mental energy and make it more likely that exercise is postponed altogether.

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When routines change, the type of exercise often needs to change too (Getty/iStock)

To avoid this, bookmark a small number of go-to workouts on your phone and label them by duration and location. For example:

15 minutes | Bodyweight cardio | Home – Star jumps x 20 Mountain climbers x 20 Step-ups x 20 High skips x 20 Rest 1 minute Repeat for five rounds

Choose workouts for the week in advance where possible. Use a fixed rotation of three or four sessions, such as full-body strength, a 30-minute run, then full-body strength again. Limiting options reduces decision fatigue and makes starting easier.

Simplify

When time is limited or the gym is busy, effective workouts can still be completed in under 30 minutes using time-efficient training methods.

1. Circuits

In the gym, instead of resting between sets on one machine, move between exercises that target different muscle groups. For example, rotate between chest press, seated row, leg press, shoulder press, lat pulldown and a core exercise. If equipment is unavailable, substitute with a similar movement using dumbbells or bodyweight.

2. Supersets

Pair exercises that work different muscle groups and perform them back to back, such as a dumbbell chest press followed by a chest-supported row.

3. Drop sets

After completing a set, reduce the weight by 20% to 30% and continue until fatigue. Repeat for two to four drops.

4. Myo reps

Choose a weight you can lift for 12 to 15 repetitions. After the first set, rest briefly, then perform mini sets of three to five repetitions, rest for 20 seconds. Keep going until until you can’t complete 3 reps.

Drop sets and myo reps are effective for muscle growth. For maximum strength goals, traditional or cluster sets are more appropriate.

About the author

Paul Hough is a Lecturer in Sport & Exercise Physiology at the University of Westminster.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Metabolic conditioning

Metabolic conditioning involves short bursts of high-intensity exercise that challenge both muscles and the cardiovascular system. It is particularly useful when time is limited.

1. Circuit training

Plan a circuit of several exercises. Perform each exercise for 30 to 60 seconds then move to the next exercise. Rest for one to two minutes after completing all the exercises and repeat for multiple rounds.

2. Every minute on the minute circuits

At the start of each minute, complete a set number of repetitions and rest for the remainder of the minute before starting the next exercise.

3. Tabata intervals

Alternate 20 seconds of high-intensity exercise with ten seconds of rest. Complete eight intervals (one block), then rest for two to three minutes. Repeat this for two to three blocks.

4. As many reps as possible

Select four or five exercises with target reps for each exercise. Set a timer for 12 to 20 minutes and cycle through the exercises continuously, aiming to complete as many rounds as possible.

Even during the disruption of the festive season, it is possible to stay active. Skipping exercise entirely until January risks losing fitness and breaking momentum. Evidence-based strategies that reduce friction and make exercise easy to start are far more effective than relying on willpower. By keeping workouts simple and accessible, you can maintain fitness through Christmas without having to start again in the new year.

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Let me paint a picture we all know too well.
You and your guy are chilling after a long week. Music is playing, vibes are right, and someone opens the fridge to bring out the Guinness. It’s cold. It’s calling your name. But then – you both freeze.
Only one can.
You look at him. He looks at you. Suddenly, everybody wants to be “generous” by saying, “You can have it.” But deep down? You both know one can is not enough to go around. And sharing sip-by-sip? Abeg, we’ve seen enough shege this year.

Well, Guinness must have been watching this struggle because they just dropped a game-changer: the new Guinness FES 440ml can, and honestly, it couldn’t have landed at a better time.
Now There’s More to Share. More to Enjoy. More Guinness.
This new 440ml can is literally the answer to that awkward “who will drink it?” moment. With more Guinness in one can, nobody has to act like a hero and sacrifice their enjoyment again. There’s now enough to share, enough to go around, and enough to keep the vibe flowing. And the timing? PERFECT. Because if there’s any season when we all need more to enjoy and more to share, it’s this festive period.

A Bigger Can for the Biggest Season

The launch is rolling out right in time for all the iconic December experiences we’ve been waiting for:

• Guinness Matchday – where football meets stout-powered energy.
• Calabar Carnival – the biggest street party in Africa.
• Johnny’s Room Live – intimate, emotional, and always unforgettable.
• Seyi Vibes Concert – where every beat hits differently.
• Abacha Festival – good food, good music, and now…more Guinness.

Imagine showing up to any of these events with a bigger can of Guinness; trust me, you’ll instantly become the friend everybody wants to stand beside.

Don’t Miss Out on All the Fun
There’s a lot lined up this season, and Guinness is clearly in the mood to spoil us. If you want to keep up with all the festivities, surprises, and premium December groove coming your way, make sure you’re following @guinness_africa.

Because December is now upon us … There’s more to enjoy. More to share. More Guinness.

Sponsored Content

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Polycystic Ovary Syndrome (PCOS) is a hormonal imbalance that affects ovaries, periods and fertility in about one in 10 Canadian women.

Different from ovarian cysts, PCOS is associated with infertility, pregnancy complications, heart disease and a general decreased quality of life, and yet fewer than half of those affected even know they have it.

This under-recognition and under-diagnosis is a significant problem, because a recent Canadian study suggests these women are 20 to 40 per cent more likely to experience negative health outcomes during their lifetime than the general population, including hypertension (high blood pressure), kidney disease, gastrointestinal disease, eating disorders, depression and anxiety.

Heart disease risk

The Canadian researchers also found obesity, dyslipidemia (abnormal levels of fat in your blood) and Type 2 diabetes to be two to three times more common for women with PCOS. And most importantly, cardiovascular disease, which causes heart failure and stroke, was not only 30 to 50 per cent more likely, but also occurred three to four years earlier than average in women with PCOS.

Cardiovascular disease is the leading cause of death worldwide, so when PCOS symptoms are missed and untreated, women’s health is at risk.

High cost

There is undoubtedly a personal cost to individual women, both physically and mentally, and living with PCOS can be a significant financial, health-care and work-life burden for many women, too, which may disproportionately affect those in lower socioeconomic groups.

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An international survey reported that it can take several months, and even several years, before women are diagnosed (Getty Images)

These experiences are further compounded by a system failure to properly diagnose and manage their symptoms. Women report doctors ignoring or dismissing their concerns, not believing them and struggling to make a diagnosis. In fact, a large international survey reported it can take several months, and even several years, before women are diagnosed.

Common PCOS symptoms

PCOS symptoms can vary between different women, but it is important to discuss the possibility of PCOS with your doctor, because careful management and/or treatment can help protect against developing more serious related health issues. Common symptoms include:

• Irregular periods
• Excess body hair, called hirsutism (usually darker hair on the face, arms, chest or abdomen)
• Thinning or loss of hair (like excess body hair caused by high levels of male hormones, or androgens)
• Acne and/or oily skin
• Weight gain

Managing and treating PCOS

Despite PCOS first being diagnosed almost a century ago, there is no single test to confirm whether a woman has it, and there is no cure. If your doctor suspects you may have PCOS, they may order blood work to check your hormone levels and an ultrasound to check your ovaries.

Unlike ovarian cysts, which are fluid-filled sacs that develop on or inside an ovary and can be painful, polycystic ovaries are enlarged, with multiple follicles that can be seen on ultrasound.

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If your doctor suspects you may have PCOS, they may order blood work (Getty/iStock)

If PCOS is diagnosed, further testing for cholesterol and glucose levels is likely in order to manage heart disease and diabetes risk.

Researchers also suggest ways women with PCOS can help manage their condition, which include:

• Eating a healthy diet
• Exercising regularly (including strength training with weights)
• Sleeping for at least seven hours each night
• Reducing stress (work-life balance; deep breathing exercises)
• Relaxing in your favourite way (such as yoga, mindfulness and meditation, hobbies)

PCOS research underway

Despite the current problems, improvement is possible, and there have been sustained efforts in recent years — all over the world — to advocate for women with this condition and invest in PCOS research.

About the authors

Jamie Benham is an Endocrinologist & Assistant Professor in the Departments of Medicine and Community Health Sciences, Cumming School of Medicine at the University of Calgary.

Pauline McDonagh Hull is a PhD Candidate in the Department of Community Health Sciences, Cumming School of Medicine at the University of Calgary.

Robyn Vettese is a Research Assistant (Community Scholar) in the Department of Medicine, Cumming School of Medicine at the University of Calgary.

This article is republished from The Conversation under a Creative Commons licence. Read the original article.

In 2023, an International PCOS Guideline, led from Australia, was published. It recommends an individualized approach to PCOS treatment, including lifestyle modifications (for example, healthy eating and exercising), medical management to treat symptoms and regular checkups to provide support and screen for related complications.

In Canada, the province of Alberta recently launched a much-needed clinical pathway to recognize, treat and advocate for PCOS that could be adopted more widely.

At the University of Calgary, Dr. Jamie Benham, one of the authors of this story, leads EMBRACE (Endocrine, Metabolic and Reproductive Advancements), a new women’s health research lab where a team of clinical researchers is focusing on reproductive disorders across the whole of a woman’s life system, including PCOS and gestational diabetes.

This work, supporting patients’ PCOS care, includes a current online needs-assessment survey, and focus groups beginning later this year, to inform the development of a co-designed patient tool to support PCOS management.

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Researchers can suggest ways women with PCOS can help manage their condition (Getty Images)

Patient engagement

With such a huge demand for answers, the EMBRACE team works closely with a PCOS Patient Advisory Council, chaired by Robyn Vettese, another author of this story, to uncover complex connections between hormones and health, promote screening, find solutions and provide answers. Importantly, the lab’s research questions come directly from clinic patients, and the answers the lab finds go back to those patients and are then shared more widely.

Other recent PCOS advocacy events include Dr. Benham’s presentation at the inaugural Sex, Gender and Women’s Health Research Hub’s Women’s Health Symposium event in Calgary, and her interview with the Libin Cardiovascular Institute.

PCOS awareness

Another exciting research program in Alberta is PCOS Together. Researchers with this group are working to establish methods that will detect early disease risk in all women with PCOS, as well as clinical interventions that will help prevent disease in high-risk women.

Similar organizations exist in the United Kingdom and Australia, including Verity PCOS, a volunteer-based charity, and Ask PCOS, a researcher- and clinician-led organization. Both organizations provide a wealth of information online.

This is a critical (albeit often overlooked) area of women’s health that needs greater awareness and attention so that we can improve and save women’s lives.

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When true love finds you, everything clicks in the snap of a finger: the chemistry, the bond, the connection, all of it. Toyosi and Bolu share something this phenomenal, and it has led them all the way to their beautiful Yoruba traditional wedding.

The lovebirds are absolutely glowing in love as well as in their radiant traditional attire. From the way they look at each other to their undiluted elegance and grace, we can tell that what they have is truly amazing. They complete themselves, and it’s only right that their sweet bond has brought them to this adventure of a lifetime, and they definitely transitioned in grand style, celebrating their roots proudly. Toyosi was a truly radiant bride in her stunning dresses, while Bolu looked incredibly regal in his magnificent agbadas. Combined, they make a lovely couple, and their sweet love and electric chemistry shine so bright in their breathtaking wedding photos. Each frame is an ode to their timeless connection, and we simply can’t get enough of it. 😍

Enjoy their wedding photos and love story below:

How we met
By the bride, Toyosi:

If love were a melody, My Prince Charming and I would be the sweetest harmony. In our traditional attire, we don’t just wear culture; we embody elegance, grace, and a timeless bond. Together, we shine like twin stars, destined to orbit one another. Every time our eyes met, it’s not just a spark, it’s a wildfire of affection, the kind that makes hearts skip and souls believe in forever. We’re not just perfect together, we’re poetry in motion.✨❤️

Credit

Planner: @ardorbyaccession
Photography: @ijalanaoke

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I started scrolling for “dog Christmas outfits” a few weeks ago – and I wasn’t quite sure why. Up until now, I’ve always resisted the temptation to dress my 11-year-old golden retriever, Muggles, in silly festive outfits like a pull-on elf hat.

I admit, I’ve always secretly wanted to get him a Gucci reversible corduroy pet coat costing £570, but I didn’t want to make him the laughing stock of the neighbourhood by putting him in a humorous reindeer pet costume, a Santa hat with an elasticated chin strap, or in matchy-matchy Christmas PJs for the family. It just seemed so naff.

Until now. As I dropped Muggles off for his biannual groom at the luxury pet store, Love My Human in London’s King’s Road, a regular haunt of James Middleton’s and where he sells his freeze-dried raw dog food, I had a change of heart.

It was the sight of all the soft alpaca dog Christmas jumpers – and Santa bandanas – that did it. As I was sitting a few doors down in their dog café waiting for Muggles, staring aimlessly at a dog menu with “loaded” puppuccinos, beef wellington, and dog ice cream, I thought to myself, “Go on, it’s Christmas. Why not?”

The question was whether I could dress him up for Christmas day – but do it tastefully?

I wandered back into the shop and picked him out a fabulously soft alpaca knit with a snowman design (£52.50), a great crocheted Christmas tree hat (from £35), and a traditional large red velvet festive Christmas bow (£18.50).

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I’d always resisted the temptation to dress Muggles in silly festive outfits – until now (Charlotte Cripps)

I threw in a fresh seafood shrimp toy to complement his Christmas-themed outfit. I wanted him to look subtle and refined, not gimmicky.

As Muggles returned upstairs from the grooming parlour looking like a fluffy white teddy bear rather than his usual matted, dirty sheep look, I got him dressed for Christmas. From that point on, everywhere I went, people stopped us in the street, saying, “Oh, he’s adorable,” and “Look at him, so cute!”

Then I took him to meet my children, Lola, nine, and Liberty, seven. Their whole school swooned over his Christmas outfit. He lapped up the attention and seemed happily comfortable. I took off his jumper once we got home, so he didn’t overheat, and even snipped a few stitches around the neck so it was a looser fit for him.

But according to Peta, this isn’t okay. The animal rights charity recently criticised Channel 4’s show Game Of Wool: Britain’s Best Knitter, presented by former Olympic diver Tom Daley, for putting knitted clothes on dogs at the risk of causing them “discomfort and stress”.

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Muggles in the reindeer outfit I bought on Amazon for £13 (Charlotte Cripps)

In the hit show’s episode – “The Dog Apparel Challenge”, contestants had to create “iconic” but “practical” two-piece doggie outfits in 12 hours for two Italian greyhounds, who then modelled their new knitwear. The outfits included a neon orange coat and matching pom-pom hat, a rainbow sparkly coat and gold unicorn hat, a tailored red coat with a yellow and black beret, and a pink and white stripy number with a regal crown.

Disapproving viewers online expressed their “disappointment” at Daley for being involved in such a degrading project. “As if any self-respecting, animal-caring dog owner would subject their canine to wearing these totally impractical outfits,” said one viewer.

Elisa Allen, Peta’s vice president of programmes and operations, told Channel 4: “The only animals who should wear wool are sheep.” The campaigners also made it clear there should be a switch from using real wool to “natural, biodegradable plant wools” because the production of any animal-derived material, including wool, involves animal suffering and exploitation

“Dogs aren’t dolls, they are whole, intelligent individuals who should be respected for who they are,” Allen then told The Mail on Sunday. “Putting clothes on them for our entertainment reduces them to laughable, lesser humans.”

Putting a garment on a dog is acceptable only when it’s truly in their best interest, to “keep them warm or dry”. She added: “Garments can bother dogs, and cause them discomfort, stress and confusion”.

But surely it’s harmless fun as long as the dog doesn’t mind it, and they don’t overheat? Of course I wouldn’t stick my dog in a ridiculous personalised pet cape with pom poms which meant that he could hardly walk, but a fun festive coats? Why not? I’m not alone in wanting to my dog to joing in the Christmas fun either. The pet fashion industry is booming, and is driven by consumers who increasingly view their pets as family members, just like I do.

The global pet clothing market was valued at around £4.12bn in 2024 and is expected to reach over £5.52bn by 2030. King Charles has launched his own range of tweed jackets for dogs made exclusively at his Sandringham estate in Norfolk and crafted from Sandringham Royal Tweed with a brown collar and belt.

I’m not alone in wanting to dress my dog in festive clobber, either. The pet fashion industry is booming, and is driven by consumers who increasingly view their pets as family members, just like I do.”

The current M&S x Bella Freud collaboration, which also includes a lambswool blend dog jumper with the “Best Friend” slogan across the back, is a nod to the designer’s trademark “1970” jumper and brings a new cool-dog level to canine fashion.

And these days, twinning with your dog is as fun as doing it with your mini-me child at Trotters. That’s why Next sells matching chocolate brown Fair Isle knitted Christmas dog jumpers (£18) so that you can coordinate with them.

Dogs are so much more than loyal companions. We give them blueberry facials, feed them special diets, and a recent study revealed that 54 per cent of dog owners regard their dog as a pseudo-child.

On many levels, that has always been the case for me. Muggles was like a surrogate child; when I got him, I was desperate for a baby and in the midst of IVF. I sang lullabies to him and carried him around in a bag when he was a puppy.

And like many other dog parents, I also suffer “dog guilt” just as strongly as “mum guilt” when I feel I’m not giving him the attention he deserves. A degree of anthropomorphism isn’t a bad thing. But the changing landscape of the dog-owner relationship means that we often attribute things to our dogs that are merely projections of ourselves – not how the dog really feels.

While Muggles seems to be happy to be wearing a Christmas jumper, I also know that he hasn’t got a clue about why so much fuss is being made of it either. And he looks especially cute in he reindeer outfit I bought him. The brown cotton special made dog hoodie with cute antlers felt slightly less restrictive than the jumper – and easier to wash.

In his reindeer form, I can’t walk down the road without people wanting to take selfies with him. Muggles looks adorable in his new festive outfits. But once Christmas is over, he’s going back to plain old Muggles and I’ll love him just the same.

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Photo Credit: Serena Williams/Instagram

If there’s one thing Serena Williams will always do, it’s show up for her sister — and she did so with love, pride and the softest words as Venus Williams got married.

The tennis legend shared how it felt watching her older sister and “built-in best friend” marry actor Andrea Preti during a five-day wedding celebration in Palm Beach, Florida. Posting photos from the festivities on Instagram, Serena reflected on their shared journey and the moment Venus stepped into this new chapter of her life.

“My sister’s keeper. Venus, where do I even begin?” Serena wrote. “From the backyard courts to the biggest stages in the world, you’ve always led with grace, strength, and a heart bigger than any trophy. Watching you step into this next chapter surrounded by love felt like watching the sun rise…steady, powerful, and full of promise.”

She went on to speak about the bond they’ve shared for years. “You’ve been my built-in best friend, my protector, my teacher, and my reminder to always walk in purpose. Seeing you this happy, this loved, this radiant… it means everything to me.”

Serena ended her message with a toast to Venus and Andrea, adding, “To love, to partnership, to laughter, and to a lifetime of choosing each other every single day. I couldn’t be prouder to stand beside you, not just today, but always.”

And she truly stood beside her sister throughout the celebrations. Serena was present as Venus exchanged vows with Andrea and also hosted a yacht gathering for close family and friends as part of the wedding week.

“Serena gave us this gift of a beautiful yacht, and she arranged all the food, everything,” Venus shared with Vogue. “We had 10 to 12 of our closest family and friends who were in town on the boat, and we were singing, dancing, gossiping, and just enjoying each other.”

Serena also gave fans a peek into her wedding-week looks. She wore a white strapless mermaid gown with a sweetheart neckline and flowing cape, paired with pearl jewellery and pointed-toe heels. The all-white theme continued at the rehearsal dinner, where she opted for a tailored white suit worn over a lace bra. Other outfits included a maxi skirt and crop-top set for a pre-wedding dinner, a custom bodysuit inspired by Beyoncé’s 2016 “Sorry” music video for a night of lip-sync battles, and a light turquoise dress for the after-party.

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A TikTok star known as Epic Gamer Grandma has died at the age of 78.

The video gamer’s death was announced Tuesday by her grandson, Culsans, on Instagram. He wrote in a statement that his grandmother, whose real name is Agnes, died peacefully December 21, with her daughter, Pauline, holding her hand.

“She left this world the way she lived in it: surrounded by love,” he wrote about Agnes, who had more than 2.4 million followers on TikTok. “We watched the strongest woman we know slowly lose her words, and now that she’s gone, we are drowning in all the things we never got the chance to say back.”

“We are completely heartbroken, but also incredibly proud,” he added. “Proud of the woman she was long before anyone knew her online, proud of the mum and grandma who held our family together. And proud of the way she spent her later years proving that life does not end at a certain age, it only changes.”

Culsans’ statement came two months after he shared details about his grandmother’s health online, explaining why she hadn’t been posting videos. In an October post on her Instagram account, he said that her Chronic Obstructive Pulmonary Disease (COPD) had “worsened significantly” and her family needed to call an ambulance.

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The TikTok star’s death was announced by her grandson on her Instagram (epicgamergrandma / Instagram)

Two days later, he wrote in another update that she “suffered a major stroke” and was “undergoing heavy treatment.”

Along with more than two million followers on TikTok, Epic Gamer Grandma had 858,000 followers on Instagram and 117,000 followers on YouTube. Some of her videos over the years have included her playing games like Minecraft and Phasmophobia.

When announcing his grandmother’s death, Culsans said that before she was known as an influencer, she was a beloved mother, grandmother, neighbor, and friend. She was also a person “who made sure everyone else was fed before herself” and “remembered birthdays.”

“And then, somehow, in the middle of all that, she became something none of us expected: Scotland’s biggest elderly creator,” he wrote. “People from all over the world started calling her epic gamer grandma, but to us, she was still just nana making us tea, telling us stories, and laughing at the absurdity of it all.”

He shared some of the lessons Agnes taught her friends and family and praised her for showing her fans that the internet, including the online gaming space, isn’t only for young people.

“She showed that you can be in your seventies and still find new communities, new friendships, new ways to express yourself,” he added. “She reminded people that our elders are not invisible. that they have stories, humor, opinions, and so much love left to give.”

Culsans noted that while her last months of life were “full of pain, fear, and uncertainty,” she never stopped being herself. And when she couldn’t say words, her eyes showed “the same kindness, the same wittiness, and the same quiet strength” that she always had. He then expressed his gratitude to the fans who’ve reached out to his grandmother online.

“Even when she couldn’t respond, she heard you. She knew she was loved. not just by her family, but by millions of people she’d never even met. That meant more than we can ever explain,” he wrote. “Her story does not end here. It will continue in the realm of the internet, in perpetuity.”

“Thank you for giving her a second family online. Thank you for making her feel seen, valued, and celebrated in a world that often forgets people her age. She mattered to us, to you, and to so many more than she ever realized,” he concluded. “You completed the game of life, with a perfect score, and your player 2, George [Agnes’ late husband] is waiting for you to start another.”

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Photo Credit: CAF/Instagram

Nigeria opened their 2025 Africa Cup of Nations campaign with a 2–1 victory over Tanzania at Fez Stadium, thanks to goals from Semi Ajayi and Ademola Lookman.

The Super Eagles came out firing, with Victor Osimhen and Lookman causing problems for the Tanzanian defence from the first whistle. Nigeria’s first real chance arrived in the 11th minute when Chukwueze’s corner found Akor Adams, but the shot was kept out by Tanzania’s goalkeeper.

The deadlock was broken in the 36th minute. Alex Iwobi delivered a perfect cross, and Ajayi powered a header into the net to give Nigeria a 1–0 lead. The first half ended with Nigeria ahead, despite Tanzania testing goalkeeper Stanley Nwabali with long-range efforts in the wet conditions.

Tanzania came out stronger after the break. In the 50th minute, Charles M’Mombwa levelled the score with a clinical finish, igniting hopes among the underdog supporters. Nigeria responded almost immediately. Lookman collected the ball outside the box and fired a left-footed strike past the goalkeeper in the 52nd minute, restoring the lead for the Super Eagles.

Substitutions followed, with Simon Moses, Fisayo Dele–Bashiru, and Paul Onuachu entering for Nigeria, while Tanzania made changes to boost their attack. Despite a late chance from John in the 83rd minute, Nigeria held on to claim all three points.

The win gives Nigeria a strong start in Group C, with Tunisia and Uganda still to come. The Super Eagles now turn their focus to Saturday’s fixture against Tunisia, with kickoff at 20:00 GMT in Fez, Morocco.

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Leading medical bodies representing over 90,000 health professionals have issued an urgent plea for pregnant women to receive their flu vaccine without delay, as NHS figures reveal a sustained record level of flu-related hospital admissions for this time of year.

Despite a slight slowdown in the rate of growth, an average of 3,140 flu patients were occupying hospital beds daily, according to the latest data.

This figure surpasses admissions from the same period in the previous two years, underscoring the ongoing pressure on health services. Pregnant women are particularly susceptible to severe complications from the flu, with data indicating they are more likely than the general population to experience adverse outcomes, while their babies face an increased risk of hospitalisation.

In response, the Royal College of Obstetricians and Gynaecologists (RCOG), the Royal College of Midwives (RCM), and the Royal College of Paediatrics and Child Health (RCPCH) have united to stress the critical importance of vaccination. They advise women to consult their maternity teams or GP, highlighting that the flu vaccine offers vital protection even later into the flu season.

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‘The flu virus can cause very serious infections with lifelong implications for children, and especially infants’ (Alamy/PA)

Dr Alison Wright, president of the RCOG, emphasised the vaccine’s efficacy and safety. “Having the flu vaccine during pregnancy is the most effective way to protect women and their babies from getting seriously unwell with flu,” she stated. “This vaccine is safe, and boosts maternal antibodies against flu, which are passed on to the baby before birth for maximum protection. It is not too late to get vaccinated.” Dr Wright further urged all healthcare professionals to actively recommend vaccination to pregnant women at every opportunity.

Gill Walton, chief executive of the Royal College of Midwives, acknowledged the overwhelming amount of information women receive during pregnancy but highlighted the vaccine as a clear priority.

“One of the simplest and most effective steps a woman can take to protect both herself and her baby is to have the flu vaccine if she hasn’t already,” she explained.

“It provides the strongest protection throughout pregnancy and significantly reduces the risk of becoming seriously unwell or needing hospital care.” Ms Walton added that midwives are a trusted source of advice, ready to discuss any concerns about vaccinations, including safety, and confirmed the vaccine’s safety at all stages of pregnancy, noting its protective benefits for babies in their vulnerable first months.

Professor Steve Turner, president of the RCPCH, warned against underestimating the virus, particularly for children. “Many people are mistaken in believing that flu is simply a bad cold,” he said. “The flu virus can cause very serious infections with lifelong implications for children, and especially infants.” Professor Turner stressed that these infections and subsequent hospital admissions are placing immense strain on the NHS, but are largely preventable through vaccination. The RCPCH has published a flu vaccine factsheet to support parents and carers, available here.

Oliver Picard, chair of the National Pharmacy Association, confirmed widespread availability of the vaccine. “Most independent pharmacies are telling us they still have good stock availability and are able to vaccinate patients promptly,” he said. He joined the Royal Colleges in urging all at-risk groups to get vaccinated, reiterating that flu can cause severe illness and pose risks to unborn babies. He encouraged individuals to seek a quick and almost painless jab at their local pharmacy or GP practice.

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Photo Credit: Frank Itom/Instagram

Ifedayo Agoro and Frank Itom’s traditional wedding ceremony gave us plenty to take in. Culture led the way, starting with their Edo wedding looks. From the colours to the styling, everything spoke to the beauty and intention that come with a well-executed traditional celebration. The couple showed up, the guests showed up, and the fashion moments kept unfolding.

Just when their Edo look had us fully locked in, another reveal followed, this time in shades of purple. A different mood, same level of attention.

Ifedayo stepped out in a lavender Asooke gown shaped into a fitted mermaid silhouette with sculptural detailing. The corset-style bodice featured a sweetheart neckline, while pleated shoulder accents added structure to the overall look. Darker purple embroidery and beadwork ran through the skirt in leaf-inspired patterns, adding depth without overwhelming the design. She finished with a matching lavender gele, an amethyst-and-diamond necklace, and a circular beaded clutch that fit the moment perfectly.

Frank complemented her in a deep plum agbada made from a rich, heavy fabric. Subtle embroidery detailed the chest and sleeves, paired with a matching fila. He completed the look with layered beads and a dark, ornate walking stick, a familiar symbol of authority and maturity in West African culture.

Side by side, the couple stayed completely in sync, living up to their wedding hashtag, #InSync2025.

Scroll on to see more photos below.

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Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more

Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more

Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more

A popular supermarket chain in the U.S. has recalled one of its yogurts due to an undeclared allergen that poses a major health risk.

PlantBased Innovations is recalling strawberry flavored Higher Harvest by H-E-B Dairy-Free Coconut Yogurt, according to a company announcement shared Friday by the U.S. Food and Drug Administration.

It was found that the yogurt may contain almonds, posing a risk to those with allergies or sensitivities, as noted in the FDA’s report.

The recall was initiated after a customer complaint revealed that yogurt “containing almond was distributed in packaging that did not declare the presence of almond.”

Recalled yogurts were distributed to H-E-B grocery stores on November 24, 2025, and sent to H-E-B distribution centers and retail grocery stores in Texas. Affected yogurts were sold by H-E-B in 5.3-ounce plastic cups with foil lids. They have the best by date of January 2, 2026, printed on the bottom of the cup.

H-E-B yogurt cups are being recalled due to undeclared almonds (Getty Images)

While no illnesses or injuries have been reported to date, consumers with an almond allergy are urged not to eat the yogurt. Consumers can also return the recalled yogurts to the place of purchase for a full refund.

Almonds, part of the tree nut family, are one of the nine major allergens in the U.S. Others include soybeans, wheat, eggs, fish, Crustacean shellfish, milk, peanuts, and sesame. Allergic reactions to these foods vary but can involve “hives and lip swelling to severe, life-threatening symptoms, often called anaphylaxis, that may involve fatal respiratory problems and shock,” according to the FDA.

Many popular foods and snacks in the U.S. have been recalled in recent months due to an allergy risk. Earlier this month, Suzanna’s Kitchen, based in Georgia, announced a nationwide recall of approximately 62,550 pounds of fully cooked, bone-in breaded chicken products due to misbranding and an undeclared allergen. The product contains soy, a known allergen, which is not present on the label.

In November, Silvestri Sweets Inc. recalled two different varieties of its Choceur-branded Holiday Barks — Cookie Butter flavor and Pecan, Cranberry & Cinnamon flavor — both sold at Aldi.

The recall was initiated after it was discovered that there was a packaging mix-up, as the Cookie Butter Holiday Bark was placed in the Pecan, Cranberry & Cinnamon packaging and vice versa. Because of the packaging error, the cookie butter bark may contain undeclared pecans, and the other bark may contain undeclared wheat, posing a serious health risk to consumers.

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The Nigeria Sales Conference has reaffirmed its position as Nigeria’s platform for sales development and professional networking. 

Convened by sales coach George Emetuche of Selling Champion Consulting and in its 7th edition, the annual conference gathered hundreds of sales professionals from across the country, demonstrating its crucial role in advancing sales professionalism through continuous learning, strategic partnerships, and meaningful business connections. 

For many participants, the conference has become an essential yearly ritual that strengthens the backbone of Nigeria’s growing sales community.

This was reinforced by Mr Emetuche during his keynote address, where he said, “The main objective of Nigeria Sales Conference is to provide a credible platform for capacity building and networking.”

KongaTV played a strategic role in extending the conference’s reach by providing comprehensive media coverage of the gathering. 

Through professional documentation and broadcast across multiple platforms, KongaTV ensured that the invaluable insights and thought leadership sessions reached audiences beyond the physical venue, multiplying the conference’s transformative impact on Nigeria’s sales community.

A major highlight was the participation of Konga, Africa’s foremost e-commerce platform, as a strategic partner. The collaboration revealed the growing connection between e-commerce and contemporary sales practice, proving that modern sales success extends beyond traditional persuasion to mastering customer behaviour, digital channels, and omnichannel retail strategies.

Operating under the theme “Selling To Lead,” the conference focused on elevating sales professionalism, capacity building, and business leadership, serving as a credible platform for knowledge exchange and skill sharpening.

Attendees described the sessions as highly insightful, powered by distinguished speakers including Mazi Sam Ohuabunwa, Pharm Patrick Ajah, Dr. Uche Ogah, Engr. Charles Aladewolu, Bitrus Danharbi Chinoko, Ayo Emakhiohe, Mimi Orjiekwe, and Edward Esene. 

Their presentations addressed customer intelligence, leadership, branding, silent salesmanship, and business sustainability.

The conference featured special recognition with Mr. Kazie Eke receiving the Salesman of the Year award, while Mazi Sam Ohuabunwa was honoured as Father of Sales.

BellaNaija is a Media Partner for Konga

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Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more

Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more

Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more

Venus Williams and her partner, Andrea Preti, have officially tied the knot, with a wedding in Italy followed by a five-day celebration in Florida.

The 45-year-old tennis star opened up about her lavish September 18 wedding ceremony in Italy, where Preti was raised.

“We had this dream to do our wedding in Italy,” she said during an interview with Vogue, published Tuesday. “But we didn’t have enough time to do the paperwork, because I’m a foreigner, it can take about eight months. So we decided to have a second wedding.”

Their next round of wedding festivities took place in Palm Beach, Florida, where she and her sister, Serena Williams, grew up.

“They always say weddings go so fast, and they do,” Williams, who confirmed her engagement in July, added. “We started on Monday. Serena gave us this gift of a beautiful yacht, and she arranged all the food, everything. We had 10 to 12 of our closest family and friends who were in town on the boat, and we were singing, dancing, gossiping, and just enjoying each other.”

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Venus Williams and Andrea Preti had a lavish wedding ceremony in Italy in September (Getty Images)

The rest of the week continued with a four more wedding celebrations in Florida, filled with family and friends.

For example, the couple spent that Tuesday hosting a bridal shower on the back patio of their home. The occasion feautred an Asian fusion dinner, followed by Williams and her bridal party, including her sister, dancing to Beyoncé songs.

On Wednesday, Williams, Preti, and their closest family and friends went down to Miami, Florida, for a romantic dinner. That Thursday was then followed by a sports day, filled with volleyball, tennis, dodgeball, wheelbarrow races, and pickleball.

“I didn’t want to be the team captain—I just wanted to be on the team with my husband,” Williams, who had multiple outfits for that wedding celebration week in Florida, said.

The five-day celebration came to an end that Friday with the couple’s courthouse wedding in Palm Beach at 6:45 a.m. They chose this time so they could have the entire courthouse to themselves.

“I can’t describe how beautiful, calm, sacred, exciting, and exalting it was,” Williams said. “It was just a dream.”

“For me, the courthouse ceremony was very unique, emotional, and deep. It was the second-best day of my life.” Preti added, noting that the best day of his life was their first wedding in Italy.

Williams and Preti were first romantically linked in July 2024, after they were spotted on a boat in Nerano, Italy, along the Amalfi Coast. They were rumored to be engaged in February, with photos, obtained by People, showing Williams wearing a sparkling diamond ring on her left hand during a tennis practice session.

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Venus Williams and Andrea Preti met in 2024 during Milan Fashion Week (Getty Images for Vogue)

During her interview with Vogue, Williams spoke about the start of her relationship, noting that she and Preti met in 2024 during Milan Fashion Week. After they spent some time texting and meeting up in London, Williams invited Preti to meet her family.

She also confirmed that she got engaged at the start of this year, with the model popping the question on January 31, 2025, in Tuscany, while he suggested they wish on a star.

“He asked, ‘Do you want to hear my wish?’” she explained. “I said, ‘Yes, great!’ And when I turned around, he had the ring in his pocket. He said, ‘Do you want to marry me?’ And I couldn’t stop jumping up and down and laughing and smiling because that’s what I do when I win big matches.”

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Lagos, Nigeria on December 10, Human Rights Day, Lagos became the setting for more than a celebration. It marked a moment of reflection on Nigeria’s democratic journey as Enough is Enough (EiE) Nigeria commemorated 15 years of sustained civic engagement and accountability advocacy. The milestone event, themed “Footprints and Frontlines,” brought together leaders from civil society, business, faith and culture to reflect on the power of sustained civic action and was hosted by media personalities Ebuka Obi-Uchendu and Ayo Mairo-Ese.

The gathering featured keynote remarks from the Director-General of the World Trade Organization, Dr. Ngozi Okonjo-Iweala, Other influential leaders who spoke candidly about the incredible work of EIE over the past 15 years and on issues shaping Nigeria included His Highness Khalifa Emir of Kano, Muhammad Sanusi; co-founder of GTCO Group and chair of FATE Foundation, Fola Adeola; Bishop of the Catholic Diocese of Sokoto, Matthew Hassan Kukah; Nigeria’s first Minister of Communication Technology, Omobola Johnson; and rapper and entrepreneur MI Abaga among others.

In her keynote, Dr. Ngozi Okonjo-Iweala, Director-General of the WTO, reminded guests of her keynote speech at the Future Awards 2010, which in a way, inspired the EiE Nigeria movement. “I pointed out that 70% of our population was under 30,” she stated, grounding the discourse in irrefutable data. “With that kind of demographic heft, if young people spoke up, the rest of us would have to listen.”

The event premiered the short film One Voice, Many Echoes; tracing decades of civic resistance and launched an updated edition of the book Footprints: Past. Present. Future, documenting Nigeria’s evolving civic landscape. These releases underscore a consistent theme; citizen action fills the gap where institutions falter.

Executive Director Opeyemi Adamolekun, emphasized that democracy extends beyond elections. “Citizens give leaders their jobs. They are called public servants for a reason,” she said. “Democracy is about daily accountability, not just the ballot box.”

EIE also announced its leadership transition, with Ufuoma Nnamdi-Udeh set to become Executive Director in January 2026. This move aligns the organization with Nigeria’s youngest and largest demographic bloc.

At 15, EIE’s journey demonstrates that when citizens are informed, organized and persistent, accountability strengthens and democracy deepens. The organization’s work remains vital in a nation where, as data shows, strengthening civic participation is directly linked to better governance outcomes.

Supporting that work is an investment in Nigeria’s democratic future. To contribute to EiE Nigeria’s ongoing civic engagement and accountability efforts, visit.

BellaNaija is a Media Partner for EiE

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With winter in full swing, we’re in the depths of dark mornings and cold weather. It’s the perfect time of year to be thinking about booking a holiday, whether you fancy a city break or a Caribbean cruise. Right now, you can save up to £500 with TUI’s exciting range of holidays*.

Keen to know more? You can get up to £500 off per booking on city breaks and package holidays, by adding the code ‘SALE’ at checkout. Alternatively, discover Marella cruise deals to save up to a whopping £300 off sailings with the code ‘SAILAWAY’.

Keep reading for a few holiday ideas to pique your interest, so you can start planning that next trip now.

Set sail with Marella cruise deals to the Caribbean, Canary Islands and the Mediterranean

Save up to £300 on seven-night Marella cruise holidays. Add code ‘SAILAWAY’ to save £200 on short and mid-haul cruises around the Canaries and the Mediterranean or £300 on long-haul sailings to the Caribbean. The code can be used on sailings from 1 April 2026 to 30 April 2027, so now’s your chance to book ahead and start dreaming of sailing off into the sunset.

Palma, Majorca (TUI)

Spotlight on:

Jewels of the Mediterranean Marella Cruise

Perfect for: Culture vultures seeking Mediterranean sunshine

Explore cultural highlights of the Mediterranean with this chic route, taking in the sights of Cannes, Palma and Olbia. From exploring art museums in Toulon to discovering Palma’s famous cathedral, sail through glorious waters in Spain, France and Italy’s Sardinia with this all-inclusive cruise. The Marella Discovery 2 ship has everything you need for cruising in style, from an outdoor cinema to a minigolf course, plus two pools, nine restaurants and a spa. There’s also family-friendly evening entertainment, too.

Save up to £300 on Marella Cruise holidays

Philipsburg, St Maarten (TUI)

Spotlight on:

Paradise Islands Marella Cruise

Perfect for: A family-friendly cruise for the ultimate holiday

Enjoy the holiday of a lifetime with this long-haul cruise to Barbados, Antigua, St Kitts and more. The family-friendly Marella Explorer ship boasts a kids’ club, cinema, minigolf course, sports deck and evening entertainment, plus 10 bars, 11 restaurants and the biggest spa of all the Marella ships. Expect adventures around the Paradise Islands, from river tubing to a catamaran cruise, and pure onboard indulgence.

Discover TUI holiday deals now

Book a city break for less with savings on trips to Rome, Paris, New York and more

Whether you fancy heading to Rome, Paris, Barcelona or Amsterdam for a European city break or have wanted to head further afield for a while, TUI’s sale is the perfect opportunity. To save on trips departing between 1 May 2026 and 31 October 2027, use the code ‘SALE’ at checkout for 10 per cent off per booking, with a maximum discount of £500.

Paris, France (TUI)

Spotlight on:

Paris

Perfect for: Foodies and soaking up the arts scene

Soak up the Parisian sights including the Eiffel Tower, Louvre Museum and Champs Élysées. Famous for its arts and culture scene, Paris is the perfect place for shopping and dining, whether you’re going with friends or booking a romantic trip. Plus, it’s an ideal base for visiting Disneyland Paris. Consider the City of Light for an extra-special city break you can look forward to.

Save up to £500 on city breaks

Rome, Italy (TUI)

Spotlight on:

Rome

Perfect for: A romantic European city break

Italy’s capital city has a rich history, with the Colosseum and Trevi Fountain both key attractions to visit and be awed by. Enjoy the impressive scenery around every corner, an incredible range of eateries and a vast array of designer and independent shops. It’s a place synonymous with love, and the ideal spot for a romantic break.

New York, USA (TUI)

Spotlight on:

New York

Perfect for: Cosmopolitan travel with a vibrant nightlife

Take a bite of the Big Apple with a TUI city break to New York City. This cosmopolitan hotspot has numerous neighbourhoods to explore, from Manhattan and Brooklyn to East Village. Plan trips to Times Square, the Empire State Building and Broadway, with the city offering a vibrant nightlife and varied restaurants and bars plus entertainment aplenty.

Discover TUI holiday deals now

*Minimum spend and T&Cs apply.

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