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Self Improvement

10 Things Every Man Must Know About Wearing a Suit

Every Man Must Know About Wearing a Suit
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How to wear a suit

Any man can wear a suit but it depends on how they wear it. Learn how to wear a suit in this post.

You can wear a suit and end up looking like a f**l or a sharp man that is ready to go for a business meeting in Italy.

All men need to understand that suits are not the normal kind of clothing. It’s different and must be worn right.

How to wear a suit

Here are 10 things every  man must know about wearing a suit;

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1. The jacket length should vary depending on your height. 

For instance, if you are 5’9 or shorter, your jacket should be below the hip bones. If you have been blessed with height(taller) the jacket should fall just a bit lower the hip bones.

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How to wear a suit

2. The collar of the jacket should rest against your shirt collar. 

When wearing the jacket, its collar should rest against your shirt collar. Avoid having any gaps between the shirt and jacket.

Once you observe your shirt collar is on the jacket collar, that is a sign your jacket is too tight.

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3. Learn to unfasten the buttons while sitting down.

This is to avoid your suit from getting dirty, creasing or preventing the buttons from popping. You don’t want to look like you wore a suit smaller than your body size.

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4. Always button your shirt at the top. 

Doing this always gives the shirt a sharp and smart look. Make sure it’s not choking you though because it will be very uncomfortable.

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How to wear a suit

5. The shoulders of the suit should fit your shoulders.

When it comes to wearing a suit, you need to make sure it’s a perfect fit.

 Every  Man Must Know About Wearing a Suit the shoulders should fit man

Read How to make a good first impression

6. Don’t over-accessorize too much. 

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Avoid accessorizing your suit because you will look like a confused clown. Your suit is what should attract people.
 
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7. Don’t wear belts if you are wearing suspenders. 
 
It’s shady to wear a belt and suspenders at the same time. Both of them are designed in a way that will keep your trouser intact.
 
Image result for belt and suspenders approach
 
 

 

8. The last button of the jacket should always stay open. 
 
This is one of the first rules that every man should have on their fingertips. Closing the last button may look funny especially if it does not fit you well.
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9. Don’t wear a baggy suit. 
 
Every suit should always fit.
 
Always make sure the tailor gets the right measurements.
 
 
 
 
10. The socks should always cover your legs. 
 
No girl is ready to see your unoiled legs, so do what’s needed.
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Self Improvement

The Secret To Success By Matt Morris

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In order to determine the ‘all-encompassing’ secret to success word… let’s go back in time a little bit.

I got in network marketing at the age of 18 years old…

A young waitress sponsored me (The only reason I signed up was because I thought I had a chance with her…) and handed me my first personal development book.

It was “Think & Grow Rich” by Napoleon Hill.

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At the beginning of the book, it said something like, “within’ this book lies the secret to success.”.

Side note – If you haven’t read Think & Grow Rich… Go get it! Napoleon Hill went out and interviewed basically 400 of the wealthiest people, top influencers, and top thought leaders.

I was really excited to dive into this goldmine of wisdom and discover the secret to success!

Why?

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Mainly it was because it had “rich” in the title and I wanted to be rich!

I’ve been in school my whole life and not once did somebody teach me the secret to success.

So, I read the entire book front-to-back and guess what…

I must have missed where it told me the secret!

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So, I read the entire book a second time…

Specifically searching for the word “Secret”… and it never showed up!

I thought to myself, “maybe he’s lying!”.

Finally, I decided to read it a third time.

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This time I read it with the intention of figuring out for myself what the secret was.

I searched diligently for what the common denominator of all these successful leaders was.

Most everybody went through some type of adversity & was met with many challenges before achieving success.

What I noticed was that ONE word showed up more than any other word in the book…

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I determined that, that ONE word had to be the secret!

If I can have this one thing, as all these other leaders have had, I could have success!

It wasn’t intelligence, it wasn’t a born quality, and it wasn’t anything external.

The one word is determination.

Simply having the will to continue going until you win.

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This gave me extreme hope because I didn’t have any advantages growing up…

I didn’t grow up wealthy…

Never did well in school…

Didn’t feel smart…

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…but when I read the book that third time I said, “If the secret to success is determination… If I’m willing to have pig-headed determination and if I’ll just keep going until I win… I’ll just win!”.

Realize – If you have more determination than anyone else, you will have massive success because in reality in life (and business) is that most people quit before the prize.

Most people lack determination and that’s why they fail

That’s why they live an average life.

It’s why they finish their life looking back, filled with regret because they just simply didn’t have enough determination.

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Now, they won’t blame it on not having determination…

They’ll blame it on life not being fair…

Not having the right resources…

Or not being smart enough…

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…but in reality, the only reason why you fail is that you don’t have enough determination.

I remember the first time I had success in network marketing… I built a team of ten thousand people in a startup company and that company went out of business…

There were a lot of people who were way more talented than me…

They were way better speakers than me…

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Better salespeople than me…

They had way more credibility…

And much older than me.

Guess what happened when the company went out of business?

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They went back to the corporate world.

Why?

They didn’t have the secret to success!

Determination.

Today most of them are living about the same life that they were years ago.

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I, however, had the determination that I am going to win in life.

“I’ll get rich and become a millionaire.”.

And so I just continued.

I look at over the last nine years in my company, I mean I was just looking this morning and I’m looking at my weekly income…

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It’s up anywhere from four to six times what it was earlier in the year. Four to six times because I’ve just decided. I said, “you know what? This year, what I’m going to do is I’m going to take out the brake pedal. I’m going to put another accelerator and I’m going to mash both feet straight down and I’m going to go win. I don’t care what challenges come up!”.

READ 10 Common Ways You Are Wasting Money

Even though the challenges came up – my income is up four to six times.

Why?

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I’ve got determination.

Other people are going to quit.

I have determination.

I’ve got long-term vision.

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I’m gonna go build a damn dynasty.

In order to build a dynasty, you gotta have determination. Pig headed determination.

So my friends if you want to lock in one character trait in yourself that’s going to cause you to win even when you don’t feel like you have any advantages – lock-in determination.

READ 13 Difficult Things Highly Successful People Learn To Do Young

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Lock in determination

Say it to yourself over and over again.

Do whatever it takes, no matter how much you have to struggle…

You’ve got to have the determination and the will to win.

You will win if you have the attitude and belief.

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Self Improvement

How to Get Out of the Comparison Trap

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We bring to you how to stop comparing yourself to others

“His business has grown so fast, he is so lucky. How did he do that?”

“They always look so happy together.”

“She has the best abs, I can never get there.”

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Have one or all of these comments crossed your mind lately? Chances are, yes. And if so, you are living in an unfortunate state of comparisonitis, i.e. the never-ending cycle of looking at your achievements (or lack of) next to someone else’s. What does all this comparing do? Well, it leaves you unfulfilled, unhappy and unsatisfied. It can make you feel miserable about your life and exhausted from constantly trying to live up to an image or ideal that likely isn’t even real.

READ Qualities of Creative Thinkers You Must Know

When it comes to building a business, comparing yourself to others is a quick path to becoming stuck and burnt out. It’s natural to look to your competitors to understand their successes, failures and where they stand in the market, but don’t get carried away. There are more than enough opportunities for everyone. Worrying about what they have that you don’t does nothing to them. It will only hurt you.

The good news is, you can break free from this destructive cycle by taking small steps every day to grow and retrain your brain to view life through a different lens; to focus less on the bad and more on the good in your life.

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Here are four steps to help put a stop to Comparing yourself to others and begin leading a life and career of true fulfillment.

1. Become aware of your triggers, especially social media.

Awareness is key to breaking the habit of comparing yourself to others. One of the biggest playgrounds for comparison is social media, which you’re likely using as a distraction from focusing on the true trigger of your comparisonitis. Begin to notice whether you reach for your phone because you’re feeling lonely or bored. Are you avoiding that tough conversation with a loved one? Social-media engagement can be your best friend when growing your business and connecting with your community, or it can become your worst enemy, leaving you to feel worse about yourself. It’s all about how you use it.

READ How to Make A Good First Impression

Set up a time that is solely dedicated to being on social media while in a positive mindset. Avoid the random check-in when you’re waiting in line at a coffee shop or sitting in traffic. Before signing on, tell yourself, “I am going to find inspiration here.”  When you see those fitness models working out and successful entrepreneurs traveling the world, decide to view it as a source of motivation to keep you on your path, not derail you from it. Never forget, social media is a snapshot into someone’s life. You are viewing one perfect moment captured in an imperfect day. There is a story and journey behind it all.

2. Stay in your zone of genius.

You can’t compare your day one to someone else’s, and you can’t compare your weaknesses to someone’s strengths. I wouldn’t want to measure my cooking abilities against a Michelin Star winner or my weightlifting skills against those of an Olympic athlete, and you shouldn’t either. Keep your focus on your very own zone of genius. Find the specific aspects of your business and experience that really make you shine, then focus on making those one percent better every day. We all have our own special gifts and natural talents. The key is to understand your own uniqueness and find support for, or delegate, the other parts.

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If you aren’t sure of your zone of genius, ask yourself, “What work do I do that never feels like work?” Often times, what you’re naturally best at is something that feels easy, so easy you don’t even realize it’s a gift. Reach out to your close friends, family, and coworkers for feedback, because this information can be your biggest asset.

READ The Secret To Success By Matt Morris

3. Take action, even if it isn’t perfect.

Comparisonitis can be a quick road to paralysis. Before you know it, hours have gone by where you sat snuggled up on the couch, looking at and thinking about how easy it is for everyone else. When you notice yourself falling into this pattern, get up and move. Movement shifts the energy around and within you, even changing your thought patterns.

Excellence in business doesn’t happen overnight. It requires a great deal of commitment, dedication and passion to reach the high standards you have probably placed on yourself. That’s why it’s all about the little actions that will one day allow you to look back and realize how far you’ve come.

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4. Take technology breaks.

Live fully in the moment, because that is where the most joy and gratitude is. Even though I engage with a beautiful online community, I love to spend days entirely offline where I can be completely connected with my husband, my close friends or my creativity in my business. Pick a day each month to turn off your phone and free yourself completely.

If you are thinking, “I can’t let my community down by not being present. I can’t walk away from business for a whole day,” then consider how rejuvenated, focused and fresh you will be when you return to them. When you take care of yourself, you are better prepared to take care of others. On these days, I also love building a list of all the people and things I love in my life, and the qualities I love in myself. Try making a voice recording of your list and listening to it every day for the rest of the month.

Making comparisons is a natural, human tendency, and that is okay, but you can use these steps to help reduce your comparisonitis. And when it does pop back up, don’t judge yourself too harshly, because you are already amazing in your own unique and beautiful way. Bringing yourself back to that realization is what sets you up for success.

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Self Improvement

How to Make A Good First Impression

How to Make A Good First Impression
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There’s no do-overs when it comes to making a good first impression;

You get one shot and one shot only, and if you fail to make a good first impression then you can pretty much guarantee you won’t be getting much help from that person.

Which is why it’s so important to make a great first impression when you get the chance, and not squander the opportunity. It’s not the easiest of things to do. After all, everybody is different and everybody looks for different qualities in people.

Plus, many people are nervous when meeting anybody new for the first time, especially when this person can make your life a lot easier if they like you.

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How to Make A Good First Impression

We’ve compiled a strong and powerful number of tips within this article that’ll help you have more of a positive effect on the people you meet. Here are 17 tips to help you make a good first impression:

1. Look the Part

The reality is that the first thing people notice is your appearance. Unless of course you’ve previously met them over the phone or by email. Then they’ll already have a feel for your personality. But, in most cases it will be your appearance that hits them first.

You’ve all heard the expression “don’t judge a book by its cover.” Well in the world of first impressions, this expression is pretty much ignored the majority of the time.

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When you’re looking to make a good first impression on someone, turning up looking like a homeless person is instantly going to lower their opinion of you.

It’s a harsh reality and by no means how it should be, but it’s just the natural reaction that many people may have.

You may be an awesome person, filled with inspiration and knowledge, but without looking the part people may not get to see this amazing person within you. Therefore, make sure you’re smartly dressed, looking like you mean business.

We’re talking tailored suits, smart polished shoes, fresh haircut and shave, cuff-links and all the rest.

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READ The Secret To Success By Matt Morris

2. Powerful Body Language

Okay, so the first thing that people notice is how you look, but the second is definitely your body language. How you walk into the room, or how you sit when you talk will have a big effect on what a person thinks about you.

For example, if you’re playing with your hair or your hands whilst in your seat, then it’ll come off as you not being able to pay attention.

Walk into a room slowly with your shoulders back, head held high and hands by your side. People are going to notice you a lot more for all the good reasons, rather than walking in quickly looking at the floor with your hands in your pockets. Go figure!

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Walk and sit proudly; not like a jerk, just proudly and confidently.

3. Eye Contact

Now everyone knows that eye contact is important in leaving a good first impression on someone, but some people still either struggle to do it or just don’t want to do it.

If you walk into a room and someone starts to strike up a conversation with you, but you’re looking at the floor or around the room, it’s going to discourage them.

If you’re not looking at them then they’ll think you’re either not listening, not interested or just not the sort of person they want to be sharing their thoughts with.

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I don’t blame them. Nobody wants to stand their spilling out knowledge and enthusiasm when the other person isn’t even paying attention.

4. Show Enthusiasm

Everybody loves someone who is enthusiastic; it makes you stand out compared to anyone who is just mildly talkative. Plus is conveys your level of interest in a particular subject to someone, and if you’re enthusiastic they’re far more likely to enjoy your company.

If you just talk in a boring tone and don’t seem to be that bothered about what you’re saying, then it’s harder for people to carry on a conversation with you because they know you have no joy whatsoever in talking about it.

Even if the conversation moves onto a different topic that you’re not interested in, still try to seem enthusiastic, no matter how hard it may be to do so.

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5. Don’t Make it a One Way Conversation

If you’re constantly talking to someone knew and not letting them do any of the talking, then they’re likely to think you’re absolutely full of yourself, or that you’re just not interested in what they could have to say… or both.

Either way, you won’t leave a good first impression on them.

When one conversation between two people involves the dialog rebounding from one to the other, then it’s going to be more engaging and more beneficial to both people. Seems kind of obvious right?

If a person that you’ve just met asks you a question about your business or your interests, and you either reply with a three word sentence or 5 minutes of waffling, your chances of progressing the conversation and being able to extract as much information from it won’t be very high.

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However, if you walk up to someone, ask them a question and they reply with an enthusiastic answer and then a question, not only will you have to reply but you’ll want to. That’s how you’re able to get to know someone well.

6. Have Some Respect

Don’t brag too much about yourself or do anything to hurt the feelings of the person you’re talking to. In the business world, a lot of people who you meet will be just like you trying to make something of themselves and better themselves.

They’re probably very hardworking and if they haven’t yet been appraised that much for what they’re doing, then they’re in great need of appraisal.

It doesn’t hurt does it?

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I’m sure that you love being appraised for what you’re doing, and if they’re the ones giving it to you then give appraisal back. Always have respect for the people that you’re talking to, and recognize their goals and achievements. It’ll go a long way.

7. Know Your Goal

When you know your overall goals, not just in business but also in the present moment of meeting someone new, then you’ll be more confident in knowing how to bring up the subject you want to talk about, and be able to get what you want out of the experience.

You will have more clarity in how you go about things and that’s always important if you want to make a good first impression and not screw things up completely. Before you head to a meeting, interview or appointment with someone new, first ask yourself what you want to come from it.

Do you want to have a mutual partnership in business with this person, do you want to get to know them more so they might be able to help you out later on? Or do you want them to hopefully hire you, or have a more personal relationship?

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Whatever you decide, once you know what you want from the situation you’ll have more of an idea of how to proceed.

8. Be Confident & Believe in Yourself

Confidence is the key to many things in life. Being confident will unlock so many more doors for you than being shy and nervous with every action you take, because you will be far less likely to do things you’re afraid of.

And even if you do still do them, you won’t be performing them anywhere near to the best of your abilities.

Interacting with other people is one major thing that confidence affects. And if you don’t have it, then you’ll find yourself refraining from asking certain question, or throwing your points across in a powerful and persuading manner.

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Instead they’ll just come out like you’re not really sure or your asking a question. Come on, really? Be proud to tell people what you want in life.

9. Show That You Mean Business

This doesn’t mean that you brag, and make sure everyone knows exactly who you are and how “amazing” you are.

It just means that you show people that this stuff is serious to you. It’s the real deal and you’re not going to be someone who gives up or gets persuaded by someone else to do so.

It means that you arrive to appointments, meetings and greetings early and with confidence.

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When someone asks you about your goals, you answer with confidence so they 100% believe you when you say you’re going to achieve them, and not in a way that makes the other person think you just asked them a question.

Are you questioning your goals whilst explaining them? Or are you telling the person that this is why you’re here, this is what you’re out to achieve and you won’t rest until you do?

10. Eliminate Fear From the Equation

Meeting new people can often be a scary thing, especially if they could potentially have a lot of influence on a part of your life such as your career. But at the end of the day fear isn’t real. It’s just a product of your imagination.

If you can eliminate fear from the equation of meeting people, then you’ll be able to just let things flow and not constantly over-think, which is always better for natural human interaction.

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11. Focus on Others

When you place the focus on other people, you instantly become more likeable. People love to talk about themselves; and if you can put the focus on them, you’re going to make them believe you’re very interested in what they have to say.

Naturally, this helps them to trust you and like you more.

If you’re all about yourself, people are going to get bored. However, if you first place the focus on the person you’re socializing with, they will eventually place the focus back onto yourself after they gain more curiosity.

12. Improve Your Communication Skills

I’ve actually just written a lengthy article on improving your communication skills, which I will link to once it goes live on the site.

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Improving your ability to communicate ensures that you pick the right topics to talk about, and that you cut the fluff out of the conversation. This ensures that the words coming out of your mouth are necessary, effective, and also open up the conversation to many more topics.

This is one of the most important tips for making a good first impression when meeting and conversing with someone new.

13. Prepare A Great Introduction for Yourself

Within the first minute of meeting someone, you will have the opportunity to explain who you are. If you’re deadly serious about making a good impression, you’ll need to have a great introduction.

The likelihood is that whenever you meet somebody new, you will probably say the same thing due to habit. But your introduction will have been programmed a while ago, before you were even interested in trying to improve your first impression.

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Which is why you need to come up with a new introduction. One that’s short, snappy, interesting, and unique. If you can do this, and start using it on every new person you meet, you’ll have re-programmed it within your mind.

 

14. Learn to Compliment People Well

People love compliments. Let’s not pretend that they don’t.

If you can learn to give people compliments without coming across as sarcastic, corny or desperate, you’re on your way to making a great first impression.

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Compliment them on what they do, their goals, their attire, their appearance. The right compliment to use will depend on the situation and the intended relationship between yourself and the person you’re meeting.

How to Make A Good First Impression
Shot of two businesswomen shaking hands during a meeting in a modern office

15. Read More Often

Reading improves your vocabulary, your knowledge, and if nothing else, the number of topics you have to talk about.

If you want to come across as an interesting individual, reading more books would probably be a great way to improve your vocabulary and overall knowledge in specialised subjects.

No need to try and ‘appear’ smarter. You will be smarter.

16. Give People Your Full Attention

This means no looking at your phone, around the room, or fiddling with your possessions. If you’re doing any of these things, the person you’re talking to will think you’re trying to escape, or completely uninterested in what they’re saying.

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Make sure to give people your full and undivided attention.

17. Don’t Wait for Them to Approach You

Approaching strangers takes confidence. Confidence is appreciated. It shows that you mean business, and you’re not ‘kind of interested’ in speaking to another person.

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From the web

Online Courses in Ghana

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Taking an online course is the best way to go if you desire to get a new skill or continue a course you have been studying but you are not able to attend classes due to the ON-GOING COVID-19 PANDEMIC. Read on as we bring to you the best online courses In Ghana and where you can find them.

Taking an online course is much easier because you do it at your own free time. You are better able to concentrate since the time suites you.

Best Online Courses in Ghana

  1. Udemy

Udemy is one of the best go-to places for people who want to take courses in  Business, marketing, IT and Software, Personality development, photography, design and development. It is an American online school but people from anywhere on the planet can take part. There are over 150, ooo courses available on the platform with over 50,000 instructors.

Find out more here

Alison

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Alison offers over 1000 free online courses across nine distinct categories. The types of courses across the categories include:
Certificate Courses, Diploma Courses, and Learning Paths.

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With Alison’s online Diploma courses, you can receive comprehensive training on almost any topic you need.

In just 8-10 hours, each Diploma course delivers a clear run-through of an important subject, whether it’s how to design a website or essential management skills.

With this extensive training on your side, you can add something impressive to your résumé and give your professional confidence a real boost.

EDX

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edX is the trusted platform for education and learning. Founded by Harvard and MIT, edX is home to more than 20 million learners, the majority of top-ranked universities in the world and industry-leading companies. As a global nonprofit, edX is transforming traditional education, removing the barriers of cost, location and access.

Fulfilling the demand for people to learn on their own terms, edX is reimagining the possibilities of education, providing the highest-quality, stackable learning experiences including the groundbreaking MicroMasters programs. Supporting learners at every stage, whether entering the job market, changing fields, seeking a promotion or exploring new interests, edX delivers courses for curious minds on topics ranging from data and computer science to leadership and communications. edX is where you go to learn.

Read How to Make a good first Impression

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Khan Academy

Khan Academy offers practice exercises, instructional videos, and a personalized learning dashboard that empower learners to study at their own pace in and outside of the classroom.

They tackle math, science, computer programming, history, art history, economics, and more. their math missions guide learners from kindergarten to calculus using state-of-the-art, adaptive technology that identifies strengths and learning gaps. they’ve also partnered with institutions like NASA, The Museum of Modern Art, The California Academy of Sciences, and MIT to offer specialized content.

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Read How to get out of Comparison Trap

Coursera

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Every course on Coursera is taught by top instructors from world-class universities and companies, so you can learn something new anytime, anywhere. Hundreds of free courses give you access to on-demand video lectures, homework exercises, and community discussion forums. Paid courses provide additional quizzes and projects as well as a shareable Course Certificate upon completion.

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From the web

Five tips to sleep like an Olympic athlete during coronavirus crisis

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tips to get good quality sleep

In a time of such uncertainty, good quality sleep may not come easily to many of us. learn some tips to get good quality sleep here.

Luke Gupta, who works as a senior physiologist and sleep scientist for the English Institute of Sport, helps ensure Great Britain’s top Olympians get a good night’s sleep before big competitions.

He shares his tips to get good quality sleep amid all the anxiety brought on by the coronavirus pandemic.

1. Are you calm before bed?

Inevitably there will be nights when you go to bed and you are not calm. You might have just had a stressful phone call or checked the latest coronavirus news before you went to bed.

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Of course we want to know what is going on because there is a lot of uncertainty. The problem isn’t necessarily that we’re doing that – it’s the timing of it.

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It creates a sense of heightened alertness that means it will take a long time to go to sleep. If you have just checked the news and it’s stressed you out, don’t try and sleep because it is unlikely to happen.

If that is the only time at which you can do that then it is OK to go to bed later and have a wind-down routine.

Instead of just turning the light off and trying to sleep, you are better off getting up and going to do something relaxing like watching TV or reading a book, then going to bed in a much more relaxed state, than forcing sleep.

It is OK to go to bed later because it’s better to go to bed in a relaxed state than it is in a stressed state.

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Read Best Free Online Courses

2. Are you appropriately sleepy?

Sleep is like an elastic band. It stretches while you are awake and the stretchier the band is when you go to bed, the quicker it’s going to snap back – which represents falling asleep.

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If you have been awake for a very long time, you are very sleepy when you go to bed and the likelihood is you will fall asleep very quickly.

Exercise also drives our sleep. By doing a certain level of activity in the daytime, it makes you sleepier at night.

Athletes want to go to bed the night before competition and get a good sleep because they think it will have a big effect on their performance.

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But it doesn’t work like that. If you go to bed slightly earlier than normal because you want to get more sleep you won’t be very sleepy – that elastic band won’t be stretched.

If you go to bed earlier than normal and it’s a time when you’re not feeling sleepy, it will give you more chance to worry so you will spend more time in bed thinking.

Read How to find a person by their mobile number

So don’t go to bed unless you feel sleepy. You wouldn’t go to a fridge unless you felt hungry but for some reason we tend to go to bed at certain times when we think we should go to bed, as opposed to when we should.

If you go to bed when you feel sleepy, you will fall asleep faster and will get better quality sleep.

3. Is it the right time of day?

People have a preferred bedtime and before this isolation we went to bed at a certain time driven by the time we needed to get up in the morning.

That has been removed a little bit and some people have the opportunity now to go to bed at a time that is suitable for them.

Even though we have more flexibility about our day, it’s important to keep a structured bed and wake time.

Once people have worked out what a suitable bedtime is for them, it’s important to establish some regularity around that. Our sleep works well when it’s regular. If your sleep times start chopping and changing, our sleep isn’t going to be great.

You don’t have to go to bed and wake up at the exact same time every day, but you create a sleep window and then there’s a bit of a buffer of about an hour either end. You can lie in for an extra hour or go to bed an hour earlier or later.

4. Is the place you are sleeping in familiar, safe and secure?

Most people will sleep in a bedroom which will be safe and secure. When we say is the space familiar, the question is is it familiar with them? But also, is it familiar with sleep?

It is great to keep the bedroom as a place of sleep where possible. If you can’t do that, you have to try to avoid using your bed for anything other than sleep.

And if you do have to use your bed for work, you could put a blanket over it during the day so that it looks different at night.

It can also help if you change your posture and sit upright so you are doing something differently to what you would do when you sleep.

5. Are you getting enough light exposure?

Our bodies are trained through exposure to light to be awake during the day and sleep at night.

At the moment we are all contained and going outside as little as possible for good reason but that brings about the challenge of not getting enough light exposure. If you get a constant low level of light there is no real distinction between night and day.

You have to be more creative, so if you are doing exercise try and do it in your garden. If you are going to sit down and work, try and do it next to a window.

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That ensures we are training ourselves to be awake in the daytime and sleep when that light is not there at night.

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Famous Kwame Nkrumah Quotes That will Inspire you

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A collection of Kwame Nkrumah Quotes

Kwame Nkrumah was a Ghanaian Politician and a revolutionary. He led Ghana( then Gold Coast) to independence in 1957. He was indeed a man of vision. His leadership impact was not felt only in Ghana but across Africa as a whole. Kwame Nkrumah was able to achieve great success in politics and this was attributed to his ability to apply the philosophy of logical positivism. In this article, we bring to you a collection of great Kwame Nkrumah quotes

“If by their fruits we shall know them, they must first grow the fruits.” Kwame Nkrumah

“All the fair brave words spoken about the freedom that had been broadcast to the four corners of the earth took seed and grew where they had not been intended.” Kwame Nkrumah

“Those who would judge us merely by the heights we have achieved would do well to remember the depths from which we started” Kwame Nkrumah

“Action without thought is empty. Thought without action is blind.”
Kwame Nkrumah

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“African Unity is, above all, a political kingdom which can only be gained by political means” Kwame Nkrumah

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“I am not African because I was born in Africa but because Africa was born in me” Kwame Nkrumah

“The forces that unite us are intrinsic and greater than the superimposed influences that keep us apart.”
Kwame Nkrumah

Read Great Quotes Pastor Chris

“It is clear that we must find an African solution to our problems, and that this can only be found in African unity. Divided we are weak; united, Africa could become one of the greatest forces for good in the world” Kwame Nkrumah

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“Any meaningful humanism must begin from egalitarianism and must lead to objectively chosen policies for safeguarding and sustaining egalitarianism” Kwame Nkrumah

“We face neither East nor West; We face forward”
Kwame Nkrumah

“We are going to demonstrate to the world, to the other nations, hat we are prepared to lay our foundation – our own African personality” Kwame Nkrumah

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“It reminds us of the fact that a nation or a people can break loose from oppression without violence” Kwame Nkrumah

“It is far better to be free to govern or misgovern yourself than to be governed by anybody else” Kwame Nkrumah

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“Capitalism is a development by refinement from feudalism, just as feudalism is a development by refinement from slavery . Capitalism is but the gentlemen’s method of slavery” Kwame Nkrumah quotes

Read Powerful quotes by Bill Gates about Wealth

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“All people of African descent, whether they live in North or South America, the Caribbean, or in any part of the world are Africans and belong to the African nation” Kwame Nkrumah quotes

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Self Improvement

Inspirational Qualities about Kofi Kinaata Every Ghanaian Youth Should Learn

Kofi Kinaata qualities
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Inspirational Qualities about Kofi Kinaata Every Ghanaian Youth Should Learn

Martin King Arthur known in Showbiz as Kofi Kinaata is a Ghanaian musician and songwriter from Takoradi. He is one of the best rappers in Ghana and is well known for his unique rap style. He was adjudged the most influential Ghanaian by Avance Media in 2019 topping a least of 50 finalists. 

Kofi Kinaata has a sterling career in music and a great personality, In this article, we bring to you some inspirational qualities of Kofi Kinaata we think will benefit you.

Uniqueness is Key

 Kofi Kinaata is unique in everything he does. His style of rap, choice of word, performance style can’t be likened to anyone else.

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Hard work Leads to Success

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Growing in a town where not many well-known rappers live, Kofi Kinaata has worked his way to stardom with little inspiration. He demonstrated determination, creativity and consistency in his career. It is no wonder every single he releases receives a massive audience.

Read Top 50 CEOs in Ghana 2020

It All Begins with Humility

Kofi Kinaata is a very humble and down to earth person. The “Fante Rap God” does not only advise people to live responsible lives as seen in his lyrics, he lives it. He is one with little or no controversies.

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Moral educative Entertainer.

Read Top 10 Richest Musicians in Ghana

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Kinaata carefully chooses his words and punch lines as a way to morally educate his fans. This is one reason his music is loved by all age groups. Since his beginnings, all his songs always have a message to tell.

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Self Improvement

Wise African Proverbs to Fill you With Wisdom

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African Proverbs may vary in meaning from one language to another, but one thing common about them is that, they teach you a lot about life. Read our collection of Wise sayings among Africans to enrich your speech.

 

Wise African Proverbs About Life

The lizard that jumped from the high Iroko tree to the ground told it would praise itself if no one else did.
 

He who sees an old hag squatting should leave her alone, who knows how she breathes?

Anger against a brother is felt on the flesh, not in the bone.

No matter how beautiful and well-crafted a coffin might look, it will not make anyone wish for death.

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When a mighty tree falls, the birds are scattered into the bush.
African Proverbs

He who runs after good fortune runs away from peace.

He who thinks he is leading and has no one following him is only taking a walk.

Do not look where you fell, but where you slipped.
Read Kwame Nkrumah Quotes that will inspire you

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Knowledge is like a garden: If it is not cultivated, it cannot be harvested

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Between true friends even water drunk together is sweet enough.

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If you don’t stand for something, you will fall for something.
Read List of Awards won by Shatta wale so far

You must attend to your business with the vendor in the market, and not to the noise of the market.

A common snake, which a man sees all alone, may become a python in his eyes.

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Look for a dark goat first in the daytime because you may not find it at night

What an elder saw while sitting, a youth could not see it standing

A lie travels round the world while truth is putting her boots on.

You will never plough a field if you only turn it over in your mind.

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Read Great Quotes by Pastor Chris

Experience is a comb which nature gives us when we are bald. 

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A father is a banker provided by nature.

Parents can tell but never teach, unless they practice what they preach.

Speaking without thinking is like shooting without taking aim.

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There are many types of ships. There are wooden ships, plastic ships and metal ships. But the best and most important types of ships are friendships.

Words have no wings but they can fly a thousand miles.

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Self Improvement

10 Massive Benefits of Push Ups

10 Massive Benefits of Push Ups
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There are many benefits of push ups . For many, the thought of performing a push up conjures memories of gym class. While these memories may or may not be the most pleasant, your gym teacher was actually doing your body and mind a favor – even if his whistle and constant yelling seemed like the opposite.

Perhaps one of the easiest exercise movements, the standard push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance. If you’re not convinced about adopting a push up routine into your exercise program, or you simply wish to understand the power of this simple exercise, continue reading to uncover the real benefits of  push ups.

1. Increase Functional Strength via Full Body Activation

As you lower your body to the floor and the familiar “burn” begins to encompass your muscles the last thing you’re thinking about is the number of muscles you’re using. However, this is one of the top benefits of pushups. As you engage in this exercise, literally every major muscle in your body is called upon to execute the movement.

Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. Classified a a compound exercise – meaning multiple muscle groups are called upon – you train the most important muscles throughout your body. Have you ever wondered by a standard bench press is so easy when compared to a standard push up? This is why.

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2. Muscle Stretching for Health and Vitality

One of the most underrated benefits of doing push ups is the stretch it provides to your biceps and back muscles. As you lower yourself to the floor, your back muscles are effectively stretched, and as you push yourself to the starting position your biceps obtain a full stretch. This not only improves your flexibility, which helps prevent injuries, but a well-stretched muscle feature a solid and attractive appearance.

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3. Enhance Your Cardiovascular System

As stated earlier, push ups are classified as a compound exercise as it calls upon multiple muscle groups. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this activity results in an effective cardiovascular exercise, which supports heart health and promotes the reduction of stored body fat.

4. Increase Whole Body Muscle Definition – HGH Promotion

Throughout the movements of a push up, you recruit a wide array of primary and stabilizing muscles. The more muscle mass that’s utilized in a strength training exercise, the greater the production and release of a specialized hormone known as HGH, or human growth hormone.

As a young man or woman, your body pumped out large concentrations of this specialized hormone to support the natural growth of your entire body. However, as you age the natural release of HGH declines, which makes building muscle a challenging task for older adults.

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By calling upon such a wide array of muscles, the production of HGH is triggered, which ultimately results in muscle hypertrophy – or muscle growth. To maximize push up benefits, you must incorporate this exercise into your regular strength training program

5. Protect Your Shoulders from Injury

One of the most debilitating, and common, injuries for older individuals is a rotator cuff injury. While the severity of this injury is based upon a host of unique circumstances, protecting this delicate part of your body must become a priority.

The standard push up has been found to be among the most effective ways to safeguard your shoulder joints from injury; especially in older adults. Because push ups call upon stabilizing muscles, which surround the rotator cuff joint, this area of the body is strengthened and conditioned for dynamic movements.

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By supporting the strength and health of primary and secondary shoulder muscles, the likelihood of debilitating injuries significantly lowers.

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6. Improve Your Posture

Whether you sit at a computer all day or simply ignored the nagging recommendations from your mother or teachers, improper posture can destroy your health and comfort as you age. One of the most common reasons for a lack of proper posture is weak core muscles.
READ Famous Quotes on Life, Love, and Success

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In order to properly hold your shoulders and back, your entire core must be strong enough to support its vertical positions. When push ups are properly executed, the muscles responsible for supporting posture are strengthened and fine-tuned. Moreover, as you regularly engage in push ups, your body will naturally lean toward proper posture. This is one of the most influential passive benefits of push ups.

7. Prevent Lower Back Injuries

There are few injuries as debilitating as a lower back injury. This essential part of your body supports practically every movement, so if it’s damaged or injured even the simplest of tasks can become excruciatingly painful. As mentioned earlier, pushups call upon your entire torso to stabilize its movements. By doing so, you strengthen this vulnerable part of the body.

By developing strength in this specific portion of your body, you cultivate muscles responsible for reducing lower back pressure, which is imperative to prevent and treat low back injuries.

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READ The Five Richest Pastors In Nigeria

8. Save Time While Cultivating a Strong Body

When surveys are conducted to determine why an individual does not exercise more the most common answer is a lack of time. We live increasingly busy lives, and while exercising is essential for a healthy body, it’s most commonly the first activity eliminated from a daily list of chores.

Although you may not have time for a traditional strength training or cardiovascular workout, if you have five minutes you can achieve a full-body workout with push ups. Want to add variation to this swift and potent exercise movement? Delve into the many different hand and feet placements to target muscles from different angles, which supports rapid strength and size development.

9. No Cost for a Full Body Workout

Although you may have a desire to join a world-class gym, their monthly dues may not fit in your tight budget. Thankfully, you don’t need an expensive gym membership – or even any equipment – to obtain an effective and thorough full body workout.
 

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By engaging in push up exercises, you effectively fatigue major and minor muscle groups, which provide the same benefits as a traditional full body exercise performed at the gym on expensive and cumbersome equipment.

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10. Increase Testosterone and Reduce Osteoporosis Development

As men and women age, the concentration of various hormones begin to dwindle. For men, the most prominent loss is the reduction of circulating testosterone. While preliminary evidence requires further investigation, several studies suggest the simple movements within a standard push up promotes testosterone production, which is essential for a healthy body in both men and women.

Moreover, weight bearing exercises, such as the standard push up, supports stronger, more dense bones. This increase in bone density may ward off debilitating skeletal system disorders, such as osteoporosis.

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Self Improvement

10 Important facts about Kojo oppong Nkrumah You Didn’t Know

Apart from being a Minister how well do you know him? Read on as we unveil to you some amazing facts about Kojo Oppong Nkrumah to you.
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Kojo Oppong Nkrumah is the current Minister of information in Ghana. He has become an instrument in the country through his efforts and a keen interest in the fight against the Coronavirus(Covid-19). Apart from being a Minister how well do you know him? Read on as we unveil to you some amazing facts about Kojo Oppong Nkrumah to you.

Facts about Kojo Oppong Nkrumah

Born in Koforidua

Kojo Oppong was born on 5th April 1982 in Koforidua in the Eastern region of Ghana. His father; Kwame Oppong Nkrumah was a teacher and later became a banker and his mother Felicia oppong Nkrumah was a teacher. His home town is AYin Ayinase

He studied Commerce as His first Degree

Oppong Nkrumah studied Commerce at the University of Cape Coast before he proceeded to the University of Ghana where he had his MBA in marketing in 2012. He also holds a certificate in stimulating growth from the Harvard University.

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He is a Lawyer

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Another interesting fact about Kojo Oppong Nkrumah many people may not be aware of is that he is a Lawyer. He was awarded a bachelor’s degree in law (LLB) at the Ghana Institute of Management and Public Administration (GIMPA) in 2014. He was called to the Bar as a Barrister and Solicitor of the Supreme Court of Ghana in 2016.

He was a Treasury Analyst

Oppong Nkrumah started his career as a Treasury analyst at the British American Tobacco in 2006. A cigarette and tobacco manufacturing company headquartered in London England. It is the second-largest Cigarette maker in the world.

He worked as a Broadcast Journalist.

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Mr. Nkrumah can best be described as a man of many talents. Though he didn’t study Journalism in School, he was able to carve out a niche in journalism by becoming a broadcast journalist at Joy Fm. He replaced komla Dumor as the host of the super morning show. He also anchored one of the most popular newspaper review programs in Ghana ‘’Newsfile’’ before bowing out to Pursue politics.

Young Global Leader

He was selected by the World Economic Forum as a Young Global Leader for 2020. He was part of about 115 leaders the forum describes as most promising leaders under the age of 40.

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Founder of Private Equity Firm

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Kojo Oppong established a private equity firm, Brownstone capital in 2014.

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