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We all know it’s important to exercise but not all of us are able to find the time to go for a walk or head to the gym. It’s especially challenging to get up at the break of dawn and get ready to work out, especially when it’s pouring outside like it tends to do these days. But that doesn’t mean you shouldn’t make the effort to squeeze in a quick workout before heading out for the day. There are plenty of YouTube channels that can help you. Here we are recommending some of the most popular ones.

Tone It Up

The founders of Tone It Up Karena Dawn and Katrina Scott have built a fitness empire by sharing their workout methods. Their workouts focus on toning and sculpting the body by using light weights and resistance bands. Their app has a huge variety of workouts but there are many free workout videos on their YouTube channel as well. The workouts are short and fun and you can pick the one you are in the mood for—someday you might just want to work on your upper body while on other days you can opt for their whole-body workout. They also talk about nutrition and share interesting recipes to help you stay healthy and fit.

Yoga with Kassandra

Start your day with this workout routine and we guarantee you will have a good day. Kassandra’s workouts are easy to follow and highly effective. It’s also ideal for those who are just starting out on their yoga or fitness journey. With over two million subscribers, Kassandra’s channel has a variety of videos to suit different needs. Yoga with Kassandra is especially great if you want to work on your flexibility. The stretching routines are good early-morning workouts or when you want to move your muscles after sitting all day long. You will also find dedicated workouts for sciatica relief.

Livestrong.com

This channel has everything you will perhaps ever need fitness-wise. From videos on pre-workout meditation and warm-ups to strength training and cardio, you will be spoilt for choice. You can also find tutorials to help you master basic workout moves like squats and tuck jumps. There are plenty of engaging exercise challenges that you can take up. There are short five-minute exercises as well as 30-minute ones that provide a good workout. You will also find healthy recipes that are quick and easy to make.

BeFit

The 10 minutes or less workout series in this channel will be a boon for those lazy days when you don’t want to exercise or when you are in a rush and don’t have much time. Though short, they are perfect fat-burning or body-sculpting workouts. They have over three million subscribers, many of whom have left raving reviews. There is a ‘You Asked For It’ section which is basically where the subscriber's questions related to fitness and health have been answered by experts in the field. You get to train with top fitness trainers like Denise Austin, Jane Fonda, Billy Blanks Jr., Scott Herman, Keaira LaShae, and more. We recommend their Health Hacks section where there are plenty of videos on how to lead a healthy life.

Chloe Ting

With over 24m subscribers, this is perhaps the most popular channel on this list. Ting won the Female Fitness Influencer of the Year award in 2021. As a certified personal trainer and YouTube content creator, her goal is to make health and fitness accessible to all by providing free workout programs and sharing free recipes with her audience. She joined YouTube in 2011 and has 415 videos on her channel. Ting offers short, to-the-point workout challenges (most of them are under 20 minutes), that target specific areas of the body. You can do the arm workout one day, do legs the next day, and then move on to something else the day after and get a complete workout like that. You will never get bored. Ting also shares recipes that will complement your fitness goals.

Walk at Home

Created by Leslie Sansone, Walk at Home is a leading fitness walking brand and creator of the original walking workout. Walk at Home’s popular YouTube channel has over four million subscribers and is ranked as one of the top fitness channels on YouTube. If you like to go for walks but are unable to do so because of rain or lack of open spaces near your home, Walk at Home can help. You will be able to get those steps in without having to leave the comfort of your home and have some fun while at it. Sansone and her vibrant group of instructors guide you through easy-to-follow fitness walking regimens that are perfect for beginners and seniors.

Nourish Move Love

Lindsey Bomgren who runs the YouTube channel Nourish Move Love is a certified personal trainer and pre-and-postnatal fitness instructor. She believes in quick and effective home workouts that get good results. In just 10 to 30 minutes, you will be able to burn calories and lose weight. If you are regular with her workouts, you will be able to keep the weight off as well, without stressing yourself out. The workouts are mostly low-intensity but high-impact ones and you will be able to feel the difference in your muscles and mood after just one session.

Rescuers searching for survivors dug through the rubble of collapsed houses in remote mountain villages of Morocco on Saturday, as armed forces were pressed into action in the wake of the country’s deadliest earthquake in more than 60 years, Aljazeera reported. 

Authorities declared three days of national mourning after the magnitude 6.8 earthquake killed more than 2,012 people and injured 2,059, with many left homeless.

Morocco’s King Mohammed VI ordered the armed forces to mobilise specialised search and rescue teams and a surgical field hospital, according to a statement from the military.

The quake that struck in Morocco’s High Atlas mountains late on Friday night damaged historic buildings in Marrakesh – the nearest city to the epicentre – while most of the fatalities were reported in mountainous areas to the south in the Al-Haouz and Taroudant provinces.

In the mountain village of Tafeghaghte near the quake’s epicentre, virtually no buildings were left standing. The traditional clay bricks used by the region’s Berber inhabitants proved no match for the rare quake, according to Aljazeera.

“Three of my grandchildren and their mother were killed – they are still under the rubble,” villager Omar Benhanna, 72, told AFP. “Just a while ago, we were all playing together.”

The epicentre of the earthquake was at a depth of 18.5km (11.5 miles) and occurred about 72km (44 miles) northeast of Marrakesh, the United States Geological Survey (USGS) said.

Lahcen Haddad, a Moroccan senator and former minister, says the authorities are responding quickly despite the many challenges, including difficult terrain.

“Moroccan authorities are … getting people to hospitals in Marrakesh. There has been a call to give blood. After the Al Hoceima earthquake in 2004, [authorities] put together a mega plan for a rapid intervention,” he told Al Jazeera.

In historic Marrakesh, people could be seen on state TV clustering in the streets, afraid to go back inside buildings that might still be unstable.

The city’s famous Koutoubia Mosque, built in the 12th century, was damaged but the extent was not immediately clear. Its 69-metre (226-foot) minaret is known as the “roof of Marrakesh”. Moroccans also posted videos showing damage to parts of the famous red walls that surround the old city, a UNESCO World Heritage site, Aljazeera reported.

The Royal Moroccan Football Federation announced that a Cup of African Nations qualifier against Liberia, due to have been played on Saturday in the coastal city of Agadir, had been postponed indefinitely.

The Red Cross said it was mobilising resources to support the Moroccan Red Crescent but its Middle East and North Africa director, Hossam Elsharkawi, warned: “We are looking at many months if not years of response.”

The Moroccan armed forces will deploy rescue teams to provide affected areas with clean drinking water, food supplies, tents and blankets, authorities said.

Bagmati Province Assembly Speaker Bhuwan Kumar Pathak has called for an all-party meeting today.

Speaker Pathak has called an all-party meeting for 10 am on Sunday to discuss the conduct of the provincial assembly meeting. It may be noted that the meeting has been stalled following the objection of opposition parties including UML.

A meeting of the provincial assembly has also been called for 11 today, with the probability of a consensus being reached from the all-party meeting. The provincial assembly meeting has not been held since July 7.

The provincial assembly meeting called for September 4 was postponed three times after the government and opposition parties failed to reach an agreement.

Better Than The Movies

Lynn Painter

Romance | Young Adult

Perpetual daydreamer Liz Buxbaum gave her heart to Michael a long time ago. But her cool, aloof forever crush never really saw her before he moved away. Now that he’s back in town, Liz will do whatever it takes to get on his radar. Wes has only been a pain in Liz’s butt since they were kids. Pranks involving frogs and decapitated lawn gnomes do not make a potential boyfriend. Yet, somehow, Wes and Michael are hitting it off, which means Wes is Liz’s in.

But as Liz and Wes scheme to get Liz noticed by Michael so she can have her magical prom moment, she’s shocked to discover that she likes being around Wes. And as they continue to grow closer, she must re-examine everything she thought she knew about love – and rethink her own ideas of what happily ever after should look like. 

Kathmandu Dilemma: Resetting India-Nepal Ties

Ranjit Rae

Non-Fiction | Politics

The first two decades of the new millennium have witnessed a dramatic socio-political transformation in Nepal. A violent Maoist insurgency ended peacefully, a new constitution abolished the monarchy and established a secular federal democratic republic. Nevertheless, political stability and a peace dividend have both remained elusive. Nepal is also buffeted by changing geopolitics, including the US-China contest for influence and the uneasy relationship between India and China. As a close neighbor, India has been deeply associated with the seminal changes in Nepal, and the bilateral relationship has seen many twists and turns. Partly a memoir, this book examines India’s perspective on these developments, in the context of the civilizational and economic underpinnings of the India-Nepal relationship, as well as issues that continue to prevent this relationship from exploiting its full potential.           

Know My Name

Chanel Miller

Memoir | Feminism

She was known to the world as Emily Doe when she stunned millions with a letter. Brock Turner had been sentenced to just six months in county jail after he was found sexually assaulting her on Stanford’s campus. Her victim impact statement was posted on BuzzFeed, where it instantly went viral. Thousands wrote to say that she had given them the courage to share their own experiences of assault for the first time. This is her story of trauma, transcendence, and the power of words. Her story illuminates a culture biased to protect perpetrators, indicts a criminal justice system designed to fail the most vulnerable, and, ultimately, shines with the courage required to move through suffering and live a full and beautiful life. Know My Name will forever transform the way we think about sexual assault, challenging our beliefs about what is acceptable.

In what could be an eye-opener for policymakers and the government, the Agriculture Census 21/22 has shown that the agricultural land in Nepal has decreased in the last decade. The census made public by the National Statistics Office (NSO) on Thursday shows agricultural land in the country has reduced by 0.3m hectares in the last 10 years.

The census says the total area of agricultural land holdings in Nepal in FY 2021/22 stood at 2.22m, down from 2.52m in FY 2011/12.

According to the census, while the number of families involved in farming has increased, it has been seen that the arable land is decreasing. The number of families involved in agriculture has increased by 0.3m to 4.13m in FY 2021/22 from 3.36m in FY 2011/12.

The land has become more fragmented over the years, according to the census. In the last 10 years, both the total number of land parcels and the average number of land parcels per holding have decreased. “In 2021/22, the total number of parcels is 11,583.9 thousand and the average number of parcels per tenant is 2.8,” says the census. The average parcel size has decreased from 0.21 hectares in 2011/12 to 0.19 hectares in 2021/22.  

Most of the agriculture holdings in Nepal are owned and operated by the owners themselves. The census shows 81.6 percent of land holdings are fully owned, 1 percent are fully rented, 0.2 percent are unidentified ownership and 16.8 percent are either partly owned, or rented or under other arrangements.

Of the total land operated by agriculture holdings, 2.12m hectares (95.6 percent) are used for agriculture, 80,700 hectares are covered by forest, 12,900 hectares are used for ponds, and the remaining 3,200 hectares are other land. The area of forest has increased by 46.9 percent and the area of ponds by more than three times in the last one decade. 

The majority of agricultural land, which amounted to 1.730m hectares is used for temporary crops which include paddy, maize, wheat, and vegetables while 145,400 hectares is used for permanent crops. In the past 10 years, the land used for temporary crops has decreased by 392,316 hectares, and for permanent crops by 23,093 hectares.

Of the total land used for temporary crops, 1.216m hectares is used for paddy plantation. However, there has been a 16 percent decrease in the area used for paddy plantation in the last decade. “The same trend is observed for maize and wheat,” says the census. However, the census has shown a significant increase in the area used for vegetable farming. The area for vegetable farming has increased to 107,700 hectares in 2021/22 from 84,400 hectares in 2011/12. 

While the government and the central bank have been prioritizing agriculture loans directing banks and financial institutions (BFIs) to lend 13 percent of their loans to the agriculture sector, the number of farmers availing such loans has decreased in the last 10 years. According to the census, only 12 percent of farmers have taken agri-loans from the BFIs in 2021/22, down from 22 percent in 2011/12. Of them, 39 percent have taken such loans from cooperatives.  

Box

Tarun Dal cadres have staged a protest against the attack on Joint General Secretary of Nepali Congress Mahendra Yadav on Friday.

Cadres of the youth wing of the Congress staged a demonstration at the Bhrikutimandap-based Exhibition Road this afternoon demanding resignation of Home Minister Narayan Kaji Shrestha.

The protesters also chanted various slogans against the Home Minister.

Yadav was attacked with a khukuri while he was exiting from the Reporters’ Club on Thursday afternoon.

The NC leader, who sustained injuries on his head, is undergoing treatment at the Trauma Center.

Meanwhile, police have arrested Shyam Bahadur Sapkota of Nuwakot for his alleged involvement in the attack.

Nepal Stock Exchange (Nepse) is gearing up to launch the new stock trading index ‘Nepse 30’ within a month. After completing the necessary technical and policy preparations, the Nepse plans to bring ‘Nepse 30’ into operation by the first week of October.

The ‘Nepse 30’ index is currently being tested internally. The test, which started on July 25, has shown that the ‘Nepse 30’ index can be operated. According to Nepse officials, an official announcement on it will be made soon. 

The procedure prepared for the operation of ‘Nepse 30’ has been submitted to the Nepse board for approval. The upcoming board meeting of the Nepse is likely to endorse it, paving the way for the operation of the ‘Nepse 30’ index.

Nepse Spokesperson Murahari Parajuli said that the related procedure has already reached the Nepse board. “The upcoming meeting of the board will discuss the procedure,” he said, “After the approval of the board, the ‘Nepse 30’ index will come into operation.”

According to Parajuli, Nepse has also completed technical preparations including the IT system required to operate the ‘Nepse 30’ index. Currently, a trial is being carried out internally selecting a few companies. 

Nepse has envisioned Nepse 30 as an index based on the share trading of 30 selected companies. The new index will comprise the top 30 companies that meet the criteria set by Nepse among all the listed companies.

However, Nepse 30 will not be a separate index. At present, there are 13 sub-indices in Nepse alongside sensitive, float, and sensitive float indices.  According to Nepse, companies from six sectors including banks and financial institutions, microfinance, insurance, hydropower, manufacturing, and trade and services will be included in the Nepse 30 index. Each of these sectors will have a minimum of one company to a maximum of eight companies in the index.

Companies having profits in the last three years, having earnings per share of more than 10 percent of the paid-up capital, and having earnings per share higher than the inflation will be eligible for the ‘Nepse 30’. Similarly, the companies are also required to have issued at least 25 percent of the shares to the general public and have at least 20,000 shareholders.

Similarly, companies’ average daily turnover in the last six months should be at least 2.5m, and their average daily share trading of 5,000 units. 

The Nepse has said that it is introducing ‘Nepse 30’ with the aim of developing, operating, and managing indices to strengthen secondary market transactions. 

The ‘Nepse 30’ index will be implemented as an index based on market capitalization including immediately tradable (free float) shares.

Nepse had previously prepared to bring the ‘Nepse 50’ index. However, it went for the ‘Nepse 30’ arguing that there could be problems in managing 50 companies. 

Nepal have faced a defeat at the hands of Thailand in their first semi-final match played today under ICC Women’s T20 World Cup Asia Region Qualifier.

Thailand thrashed Nepal by 46 runs in the match held at the UKM YSD Oval Cricket Stadium in Malaysia.

With the defeat, Nepal's dream of reaching the World Cup Global Qualifiers has been shattered.

Nepal, who were chasing a target of 106 runs, scored 59 runs losing all the wickets in 19. 3 overs.

Kabita Kunwar made the highest 11 runs for Nepal while Apsari Begum and Kabita Joshi each scored 10 runs. The rest of the Nepali batters could not make runs in the double digit.

Onicha Kamchomphu and Thipachcha Puthawang of Thailand took three wickets each while Nataya Buchatham took two wickets, and Phanita Maya and Sunida Chaturangaratna took one wicket each.

Thailand, who were invited to bat first after losing the toss, scored 105 runs in the allotted 20 overs at the loss of two wickets.

For Thailand, Nanapat Koncharoenkai hit the highest 59 runs, including four fours, off 63 balls. Similarly, Nathakam Chantham made 31 runs and Chunida Sutiruang made 11 runs not-out.

Kabita Kunwar and Puja Mahato took one wicket each for Nepal.

With this victory, Thailand reached the final of the tournament and booked a berth in the World Cup Global qualifiers.

Nepal had reached the semi-final as the runner-up in Group 'A' and Thailand as the winner of Group 'B'.