Jennifer Lopez shows off killer abs during workout before switching into white ensemble for dinner date .

She's famed for her enviable curves and hourglass figure.

And Jennifer Lopez proved she's still got one of the best bodies in showbusiness as she stepped out in West Hollywood on Thursday in her workout gear.

The 45-year-old superstar looked amazing in a blue sports bra and skin-tight black leggings as she left the gym.

She showed off her rippling abs and muscular frame as she cooled off with a walk after her intense exercise session, before pulling her grey tee back over her head.To be frank, Fashion Finder thinks that, given the choice, it would rather have Jennifer Lopez figure than her lilac crop top but unfortunately it is not for sale unless we're talking cosmetic surgery or a very expensive personal trainer.

But hey, at least if we buy the exercise top we'll look hot at the gym while we're working on our own abs!

To be fair, J-Lo's version looks a bit more like a bra than an actual exercise top so it's probably a good idea that she's putting her vest back on or the blokes in the weights room might actually drop their dumb-bells.

We are rather partial to these crop tops by Sweaty Betty and adidas but if you'd rather keep your abs to yourself until you've done a bit more work on them, Stella McCartney's adidas vest top will do nicely.

LATER IN THE EVENING 

Ex-Falcon footballer Chichi Igbo shares very inspiring piece

Chichi Igbo shared this inspiring piece on her instagram page,she talks about how she overcame all obstacles, including her father who didn't believe in her dreams of being a footballer, and becoming the oNigerian girl to go pro internationally at the age of 16. Find the piece below... 

Give away jersey signed by myself and my teammates. This is a special piece, won championships and scored a lot of goals in this jersey, I cld've decided to save it as a souvenir but I want to inspire someone, touch some's life, give hope or just put a smile on someone's face. Let me tell y'all something you don't know about me, something to remember whenever it seems to hard to keep pushing, when you feel the world is on your shoulders. I was that girl that was told by her Dad that she'd never amount to nothing if soccer is what I wanted to waste my time with.

Got my ass whooped everyday by him, but next day I'm out there with the boys doing what I burn for. Villagers started talking cos hanging around boys was not normal but all that was on deaf ears. I was that girl on the street, kicking my orange, tied bags, basically any round object I cld find, barefooted. I was that girl that walked miles to and from school barefooted on the hot sand and burning sun, patched up uniforms, come home to no food. Worked at the farm everyday so we could eat, walked miles from the stream with water on my head so we could have water. I was that girl that was used as a slave by the so called "bigger players" running errands, shopping, washing their cloths while they were napping, getting their rest before the next training session.

But I'am the only Nigerian girl to go pro overseas at 16. my struggle didn't end there but life got a lot better. What I'm trying to say is dreams do come true, you may start all the way from the bottom, the road may not be smooth, you have people try to discourage you from following your dream but don't let anything or anyone stop you, stay focused and follow your heart. Stand firm and stay pushing, let them be your motivation. I'm glad my Dad was alive to see me become what he never imagined. I shaded tears the day he told me he was proud of me. I thank him for being my motivation cos I worked my ass off just to prove him wrong. DON'T EVER STOP BELIEVING IN YOURSELVES!!

6 ways to improve communication in marriage

Tiffany Fletcher

• Communication between a man and a woman is a delicate thing. We each have our own way of communicating. We expect our significant other to pick up on all of our cues, both verbal and non-verbal, and know exactly what we are saying. Unfortunately, women do not come with a handbook of instructions. Neither do men, for that matter. Even more discouraging is that neither gender comes with the super-human power of mind reading. Because of these limitations, verbal communication is essential to the happiness and harmony of any successful marriage. With that in mind, here is some practical advice for both men and women so that your communication can help you do just that — communicate.

• Men

• When in doubt, ask

  If you feel your wife is giving you the silent treatment, stop what you are doing immediately, lovingly sit down next to her, put your arm around her, and ask her what she is thinking. A silent wife can mean a number of things. She could be contemplating a problem with which she has been struggling, she may be frustrated with her mother, she may be sad over the loss of a friend, or she may be frustrated with you. Be aware that her silence may not always mean that you are at the root of the problem. Be willing to put your own feelings aside, become selfless, and focus on her.

• Above all, listen

  Listen first. Then, before you start offering all of your “fix it” ideas ask her the question, “How can I help you?” She may not want anything more from you than just your listening ear. Don’t feel that you have to make everything better. Sometimes, you can make things better just by showing that you care enough about her to take the time to listen.

• Always Acknowledge

  For most men, they know when their wives are upset. Rather than ignoring the obvious, hoping to avoid confrontation, lovingly ask your wife what her frustrations are and be ready to say, “I’m sorry” even if it wasn’t your fault. Those simple words have the power to save marriages. Make sure you use them often. This goes for women, too.

• Women

• Never say, “I’m fine,” unless you mean it

  When your husband takes the time to ask if you are ok, he is showing his love and concern for you. Make sure to give him an honest and heartfelt answer when he asks. Sometimes, we, as women, think that if we say, “I’m fine,” in a not so nice way, it will stick-it to our husband and make him suffer just a little longer for whatever it is we feel he has hurt us. We feel justified in prolonging his pain as if it is punishment for his insensitivity in the first place. In reality, if your husband has taken the time to ask if you are ok, he is a pretty great guy who loves you and deserves your love in return.

• If you want something, ask

  As women, we often feel that we can’t just come out and ask for what we want. Instead, we drop hints and expect our husband to somehow read our mind. We expect him to know exactly what our hints are saying. For example, if my husband comes home after work and I have had a long day of homeschooling with sick kids on top of it, and he says, “What’s for dinner?” I say, “I was going to fix spaghetti, but it is already after 5 p.m. I have had a horribly long day and haven’t even thawed the hamburger yet.” He says, “Oh, I’ll thaw the hamburger.” He totally missed the hint I left him. What I was saying was, “It is late, I am tired, let’s just order a pizza.” If that’s what I wanted, then why didn’t I just say that? This is what women have to understand. Men truly want to make their wives happy. Nothing would make them happier than to have a wife who will come out and simply ask for what it is that she wants rather than making him guess using a strand of irrational hints only understood by the female mind.

• Don’t ignore

  Often times, the silent treatment is used by wives as a way to punish their husbands, but this can be very damaging to a marriage. A strong marriage is built upon the ability for a husband and wife to communicate effectively with one another. If one or both spouses stop communicating, the marriage can no longer progress. Rather than withholding communication and driving a wedge into your relationship, use your ability to communicate to resolve your differences and strengthen your marriage. Communication is powerful. Words are powerful. If you are wise, you can use them to lovingly and effectively overcome every obstacle that is placed in your marriage.
  Learning to communicate with your spouse will not only strengthen your marriage, it will also strengthen your ability to communicate with others. Men and women have very specific communication styles. When they learn to give and take from one another, together, they can create a marriage built on trust. Rather than building a marriage on mind reading and the guessing game, when couples learn to truly communicate, they can know each other’s needs and happily work together to fulfill them.

3 QUALITIES OF LOVE

• 

• Individuality

  The love that keeps a marriage strong is not the electricity, hormones or infatuation that brought you together. It's not the pretty or handsome face or features. These change as we grow older. It's each other's character that keeps the love strong in a marriage.
  Couples should date long enough to get past the honeymoon or infatuation phase because it's usually not strong enough to maintain a marriage. Marriage should not occur until you understand and know for a surety you can live with your partner's character. You'll also need to answer the question, "How important are the character traits that bother you?" Remember, marriage is not instantaneous or here today, gone tomorrow, it's a 50-year or more commitment. If you can't get past a particular trait, you'll be miserable, and the marriage may suffer.
  I fell in love with my husband's smile, his humor and his willingness to accept me as I was. Neither of us has tried to change the other. Sure there are things he does that bother me and vice versa, but they aren't enough to negate, or disturb the love that binds us. If we're troubled enough, we know we can talk about it without condemnation. He was, and still is, the love of my life.

• Differences and similarities

  Different feelings and points of view should be welcome in any relationship and are important to a healthy relationship; however they should not be destructive. Dealing with conflict should draw upon both partner's differences and similarities. This quality provides balance. Often differences are ignored early in a relationship while couples focus on their similarities. Be honest with this quality. Always show your companion your true self. If your attempts to woo require false premises, your relationship will not last.
  How does your companion handle disagreements with you? With friends? With strangers? Are responses verbally abusive? Physically abusive? Can you handle the yelling? The responses to conflict need acknowledgement and should not be overlooked. Overlooking is easy to do during the honeymoon phase, but not during any other phase of the relationship. Marriage should not be considered if there's violence or abuse. Do not overlook these signs.
  Marriage brings two people together and needs to be based on the same goals. Spouses may have separate goals for their individual selves, but both need to have the same goals for the marriage. Fifty or more years is a long time, even though they seem to go by quickly, so make short, mid- and long-term goals as advised in 6 points to increase your chances of keeping your New Year's resolutions.
  Many times our parents told us the story of my dad's proposal. He asked my mom, "How many children are we going to have?" She responded, "You haven't asked me to marry you." He said, "I already know you're going to marry me."
  She wanted 12 children. They had 5 of which I'm the oldest.

• Communication

  This quality intertwines with and binds all the other qualities of a relationship. Talking during the dating and honeymoon period is very important for couples to learn more about their compatibility and helps with the decision to the question, "Is this the one?"
  Keeping God in your marriage is an important quality, and communication through prayer is the way to invite his help to keep your marriage strong. Each individual should include prayers for their partner as well as themselves.
  Communication is also important to understanding individuality and character traits. Talk to your companion during the dating and honeymoon phase. This will help you know whether or not you can live with each other's differences and similarities.
  Couples need to understand each other's parental objectives and if they're workable for the relationship. How many? How are you going to handle differences of culture and religion? What about discipline? Who stays home? Is it possible for one to work part time while the other works full time, or do both need to work full time? Daycare choices? School choices? Even if your decision is to not have children, discussions should include answers to "what if?" As life often reminds us, we don't always get what we want.
  For further understanding of the importance of the quality of communication in all types of relationships, read 6 ways to improve communication in your marriage.
  We told the woman to be herself and talk to her companion about her likes, dislikes and their differences and that communication is one of the most important qualities of any relationship. Make sure these qualities are present in your relationship, and you'll be celebrating your 50th anniversary and beyond.

CHAMA: Challenge HIV/AIDS and Malaria in Africa. Non- Profit Governmental Organisation touching the lives of Africans in so many other ways .

CHAMA is a non-profit governmental charity organisation aimed at eradicating Hiv/Aids and Malaria in Africa. It is a mission with the sole aim of reaching out to the sick in rural african villages, showing them love through adequate healthcare and leading them to our Lord Jesus Christ who is the great healer himself.

Despite the increase in development assistance, the development
process and its benefits largely continue to bypass Indigenous
people. Although there are larger valuable charities in the
development sector, rendering great services to the world,
unfortunately, they tend to focus on city-centers and easily
accessed locations. Unfortunately, many of the world’s most dire
situations exist in the more remote and isolated areas that are
seldom heard of.
CHAMA has come on board to bridge this gap, taking development
directly to rural Africa communities in order to reduce these
needless deaths in the needy African and third world’s remote
rural villages that often elude development officers. Our top priority is service to humanity.

WHAT WE DO In partnership with local organizations, CHAMA makes a biannual mission trip to targeted communities in Africa. During our mission trips our volunteers work with orphaned and vulnerable children who have malaria, HIV and AIDS and provide them with health care, clothing and food. In the local community, (Halifax Regional Municipality) needy immigrants new to the area are given the resources they need to get settled. OUR MISSIONCHAMA reaches out to the community in service and love. Recognizing the dignity and worth of every person, we pledge compassionate and practical action to challenge and overcome malaria, HIV, illiteracy, poverty and injustice.

We will work to build a healthy, caring community where all people, regardless of national origin or religious persuasion, may live in harmony and freedom.At CHAMA, we recognize the dignity and worth of every person. We pledge compassionate and practical action to challenge and overcome malaria, HIV/AIDS, illiteracy, poverty and injustice. We work to build a healthy caring community where all people without regard to national origin or religious persuasion, may live in freedom, harmony.

OUR PROMISE
Locally and internationally, our goal is the same: to create equal opportunities for a better life for everyone in our communities.
Visit us at www.chama.ca or email:chama.org@gmail.com