Susy Oludele has always been known for bold, creative hair work, and her latest braid design shows how far traditional braiding can be pushed into sculptural, three-dimensional territory. She created blonde braids shaped into stacked cubes, neatly arranged and styled on a model with albinism. Each cube is tight and aligned. The shapes are formed and anchored by slim, close-to-the-scalp braids.

Instead of lying flat or flowing, the braids stand upright, creating an architectural effect that requires extraordinary skill and control. It shows just how Susy can push braids into new shapes.

Hairbysusy – Instagram

Susy Oludele’s journey started in Nigeria at a young age. She is of Yoruba descent and began honing her craft on friends and family before taking her skills professionally. She founded hair by Susy and has built a reputation for turning braids into bold, memorable statements. She is widely recognised for her collaborations with Solange Knowles and Beyoncé, including the iconic “Lemonade” braids. She has also styled Zoë Kravitz, showing how she adapts traditional braiding techniques to modern looks.

Hairbysusy – Instagram

Her work is recognised for organic approach to styling, structure, and creativity, turning standard braids into memorable statements.

With these cube-stacked braids, Susy Oludele proves how creative braiding can be. believing that the most iconic looks come from vision and flow rather than strict trends.

This week, we’re digging deep into the dark, tense, world of Nigerian thrillers and settling in for some much-needed family comedy. These four movies are a must-watch this week.

1. The Herd (Thriller, Drama)

Image: The Herd movie Cover: Instagram

A joyous wedding ceremony takes a sharp, terrifying turn when the bride, Derin, and the groom’s friend, Gosi are ambushed and kidnapped by gunmen disguised as cattle herdsmen on their way to the hotel. What follows is a tense, brutal fight for survival that forces the victims, and those negotiating their release to confront hidden family secrets and the chilling reality of Nigeria’s current insecurity crisis. The movie highlights societal issues.

The movie casts: Daniel Etim Effiong as Gosi. He also directed the movie. Genoveva Umeh as Derin. Linda Ejiofor as Adama (Gosi’s wife), Tina Mba and Adedimeji Lateef.

The Herd is less a movie but a punching commentary on Nigeria’s current reality. It tackles the terrifying threat of banditry and kidnapping with an unflinching realism that is so difficult to shake.

The herds costume was so on point, the storyline was well connected and the cinematography was crisp. A perfect adrenaline rush movie for the week. Watch the trailer here.

2. 3 Cold dishes (Thriller, Drama)

Image: 3 Cold Dishes Movie Poster: Instagram

Revenge is a dish best served across multiple countries. This thriller follows three women—Esosa (Nigeria), Fatouma(Côte d’Ivoire), and Giselle (Benin), who were trafficked and subjected to horrific abuse as teenagers. Two decades later, they reunite, now hardened and skilled, to execute high-stakes, multi-country revenge plot against the powerful and corrupt men who ruined their lives.

The cast features: Osas Ighodaro as Esosa, Fatou Toure as Fatouma, and Maud Guerard as Giselle, Femi Jacobs, and Wale Ojo. Watch the trailer here.

3. Safari (Drama, Romance)

Image: Safari Movie Poster: Instagram

A disenchanted wife of a prominent Nigerian politician decides to take a solo vacation to Kenya for a much needed Safari. Far from the opulence and control of her life in Lagos, she finds herself entangled with a local “beach boy”. The vacation takes a dangerous turn when her new companion is accused of the gruesome murder of British tourist, forcing her into a complex, morally ambiguous position in a foreign land.

The central conflict of an unhappy woman seeking identity and freedom is a universal theme, but placing her in a high-stakes murder mystery abroad turns the story on its head making it a masterpiece.

The cast features: Osas Ighodaro, Ali Nuhu, Emmanuel Mugo, Jide Kene Achufusi. See the movie trailer.

4. Grandpa Must Obey (Family, Comedy, and Drama)

Image: Grandpa Must Obey Movie Poster: Instagram

Mr. Akachi Okafor, a retired, grumpy, and traditional grandfather played by the veteran Kanayo O Kanayo is reluctantly left in charge of his two energetic and thoroughly modern grandchildren. What he anticipates will be a quiet weekend quickly spirals into a hilarious, generational chaos. From wild antics that turn his orderly world upside down to unexpected moments of tenderness. Get a glimpse of the drama here.

The cast are: Kanayo O. Kanayo as the grandfather, Darasimi Nadi and Fiyinfoluwa Asenuga as the mischievous grandkids.

This week’s movie menu is fantastic. Start with the intensity of “The Herd” for a powerful thriller, then follow it up with 3 cold dishes and Safari, and finally settle in for a good laugh with Grandpa Must Obey.

‎It is early morning, your bag is packed, and you are ready to train, except your stomach is reminding you it has not had anything yet. Many people struggle with whether to eat before exercising or wait until after. Nutrition experts agree that what you consume beforehand can influence how strong, alert, and comfortable you feel during your routine. Here is what they recommend, supported by established nutrition principles and research.

Timing Makes a Difference

The body needs time to digest food before physical activity. Eating too close to your workout may cause discomfort, while eating too early can leave you low on energy. Registered dietitians typically advise a light snack 30 to 90 minutes before exercise. For longer or more demanding sessions, a balanced meal 2 to 3 hours before provides more sustained fuel. This gives your system enough time to process the food while keeping energy levels steady.

Carbohydrates Provide Readily Available Fuel

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Carbohydrates are the body’s preferred energy source for physical activity. During training, muscles rely heavily on stored glucose, especially in moderate to high intensity workouts. Nutritionists often recommend easy to digest options such as bananas, oats, whole grain bread, rice cakes or crackers. These foods break down efficiently and supply glucose that can be used almost immediately. Heavy or high fat meals tend to slow digestion; for this reason, lighter carbohydrate based snacks are encouraged before a workout.

Protein Helps Maintain Muscle Strength

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Scientific evidence shows that consuming a small amount of protein before exercising supports muscle repair and reduces exercise induced muscle breakdown. Options such as yogurt, boiled eggs, lean meats, protein shakes or cottage cheese provide amino acids that assist the muscles during training. Pairing protein with carbohydrates, for example yogurt with fruit or toast with eggs, can help stabilise energy and contribute to smoother performance.

Healthy Fats Should Be Kept Minimal Before Exercise

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Fats digest more slowly than carbohydrates and protein. Because of this, large portions are not ideal just before a workout. However, a small amount can still be useful, particularly for longer, steady paced activities. Foods such as nuts, seeds, avocados or a small portion of nut butter offer energy without overwhelming the stomach. The goal is moderation to avoid sluggishness or digestive discomfort.

Hydration Comes First

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Hydration directly affects performance. Even mild dehydration can influence endurance and concentration. Sports dietitians advise drinking water 20 to 30 minutes before exercising and continuing to hydrate during activity when possible. For workouts lasting more than an hour, drinks containing electrolytes can help replace minerals lost through sweat. Proper hydration supports muscle function, circulation and overall exercise efficiency.

Practical Pre-Workout Snack Ideas

Banana with a small serving of nut butter.
Yogurt topped with fruit.
Oatmeal with a sprinkle of seeds.
Whole grain toast with eggs.
Smoothie made with fruit and a protein source.

Finding What Works for You

Research shows that individual responses to pre-workout meals vary. Factors such as metabolism, workout style and personal comfort influence what feels best. A practical approach is to test different foods and timing on days when the intensity of your training is moderate. Over time, you will identify what keeps you energised, focused and comfortable, allowing your workouts to feel smoother and more productive.